Well hey there, dear keto cook! If you’re looking to try out that keto diet, you’ll want to stock up your pantry with the right staples.
I’ve gone ahead and rustled up this Keto Pantry Staples List to help get you started. With these ingredients, you’ll be able to whip up most any keto recipe you can find online.
Table of Contents
As you get used to this new way of cooking and living, you can fill your cupboards with other goodies you feel are important to have on hand.
There’s a whole passel of ingredients in this LCHF world, so you can make turbo tasty, satisfying meals without feeling deprived one bit.
These LCHF pantry picks provide healthy fats to fuel your body, moderate protein, and lower carb options to keep you in ketosis. With these basics from the list, you’ll be cooking up keto-friendly meals, fat bombs, and treats in no time!
It’s time to stock your keto kitchen with this great Keto Pantry Staples Lists. A beginner-friendly list of essentials for the low-carb, high-fat lifestyle.
Now don’t fret if it seems like a long list. Most of these Keto Pantry Staples keep for months and can be used in tons of recipes. Just start with a few basics every week. Before you know it, you’ll have everything you need to go full keto!
The key is focusing on high-quality whole foods. Then get creative! There are more possibilities for tasty keto meals, treats and fat bombs than cows in Texas. So get cookin’ and have yourself some fun!
Flour
Almond flour
Almond flour – This here almond flour is a real powerhouse. With a texture like corn flour but healthier fats, it promotes heart health and lowers bad cholesterol. Almonds have magnesium, potassium and vitamin E – all proven to knock out high blood pressure. This is a must-have flour!
Get yourself some here: almond flour for baking keto organic
Coconut flour
Coconut flour – And this coconut flour, wooee, it’s got three times more fiber than almond flour! It’ll keep you full and satisfied like after a homemade pie. Use it alone or team it up with nut flours for endless recipe options.
Get yourself some here: coconut flour for baking keto
Psyllium husk
Psyllium husk – This natural plant fiber swells up to 15 times in size, so a little goes a long way! It helps with digestion and keeps you regular as clockwork 😉 Perfect for keto baking and as a supplement.
Get yourself some here: Psyllium husk
Fats
Coconut oil
Coconut oil – With a sweet coconut kick and perfect for high-heat cooking, coconut oil is a superfood that fuels peak performance. It boosts metabolism, kills cravings, aids weight loss and is great for nursing moms.
Other Healthy Fat Sources to consider for your Keto Pantry Staples List
Choose healthy fats that provide a balance of essential fatty acids and promote overall health. Good sources include:
- Olive oil
- Avocado and avocado oil
- Butter and ghee (clarified butter)
Dairy
Coconut milk
Coconut milk – Easier to digest than cow’s milk with cholesterol under control, coconut milk delivers vitamins, minerals and lauric acid. An antiviral fat that balances blood sugar and eases inflammation. Your gut and body will thank you!
Almond milk
Almond milk is a popular dairy-free option for those who are lactose intolerant, dairy allergic, vegan or on a plant-based diet. To make almond milk, almonds are soaked, blended with water and then strained to remove the solids, resulting in a smooth and creamy liquid. Almond milk has a mild, nutty flavour and a slightly sweet taste. Almond milk is also low in calories and can be a good source of vitamin E, calcium and other nutrients, depending on the brand and fortification.
Whipping Cream
Whipping cream, also known as light whipping cream or simply cream is A-OK for the keto diet. It’s a high-fat dairy product with a moderate amount of fat and hardly any carbs. Whip it up and it adds a rich, creamy texture to desserts or makes a fine topping for keto treats. But keep your portions small and choose cream without added sugars or thickeners that could sneak in carbs.
Sour Cream (Full-Fat) on Keto
And this full-fat sour cream is keto-friendly too, yessiree. It’s low in carbs and high in fat, made from fermented cream and tangy as all get out. Sour cream makes a mighty fine topping for keto tacos, soups, or salads. You can mix it into dips and sauces too for extra richness. Just be sure your sour cream doesn’t have added sugars or such – some store-bought kinds have hidden carbs.
High-fat cheese
High-fat cheese – Skip the added flavors and fillers. Focus on real cheeses like parmesan, goat cheese, feta, mozzarella, mascarpone and gouda. High in healthy fats and protein, cheese is a keto staple.
Greek Yogurt
Full-fat Greek yogurt is a protein-rich option that also provides beneficial probiotics. Opt for plain, unsweetened varieties to avoid added sugars.
Cottage Cheese
Cottage cheese is low in carbs and high in protein. It can be enjoyed on its own or incorporated into keto-friendly recipes.
Sweeteners
Stevia
Stevia is a highly potent sweetener that is hundreds of times sweeter than sugar and contains no carbohydrates. Just a small amount of stevia can provide the desired sweetness without disrupting ketosis. It can be used to add sweetness to drinks, yoghurt or desserts while keeping sugar intake low.
Here buy: Stevia
It’s important to note, however, that it can take some time to get used to the taste of Stevia. While some people may never develop a taste for it, over time you may find that you no longer need sweeteners at all. The natural sweetness of foods will become more pronounced and satisfying, allowing you to appreciate their flavours without additional sweeteners.
If you’re looking for alternatives to stevia because you don’t like its taste, there are other options to consider:
Nuts and Seeds
When incorporating nuts and seeds into your keto diet, it’s important to keep portion sizes in mind, as they can be calorie-dense. Additionally, be mindful of any flavored or sweetened varieties, as they may contain added sugars or high-carb coatings.
Almonds
Almonds are low in carbs and packed with healthy fats, fiber, vitamin E, magnesium, and protein.
Walnuts
Walnuts are rich in omega-3 fatty acids, fiber, and antioxidants. They also provide a good amount of protein.
Peanuts
Peanuts are packed with essential nutrients, including healthy fats, protein, fiber, vitamins (such as vitamin E and niacin), and minerals (such as magnesium and potassium). These nutrients are vital for overall health and well-being.
Macadamia Nuts
Macadamia Nuts have one of the highest fat contents among nuts and are low in carbs. They are a great source of monounsaturated fats and various nutrients.
Pecans
Pecans are low in carbs and high in healthy fats. They also contain fiber, vitamins, and minerals such as manganese and zinc.
Chia seeds
Chia seeds are high in fiber, providing both soluble and insoluble types. They also contain healthy fats, protein, and various minerals.
Pumpkin Seeds
Pumpkin Seeds are low in carbs and high in healthy fats, protein, and minerals such as magnesium, iron, and zinc.
Flax and sesame seeds
Flax and sesame seeds – Stocked with plant-based omega-3s, protein and fiber, these crunchy seeds lower cholesterol and blood pressure. Flax and sesame are nutritional all-stars in the keto pantry.
Veggies
And don’t forget low-carb veggies, proteins and fats! I always keep plenty of broccoli, calliflower and avocados on hand.
Leafy Greens
Leafy greens like spinach, kale, and Swiss chard are low in carbs and high in fiber, making them excellent choices for the keto diet. They provide essential vitamins, minerals, and antioxidants while keeping carbohydrate intake minimal.
- Spinach
- Kale
- Cabbage
- Swiss chard
- Romaine lettuce
- Arugula
- Collard greens
Cruciferous Vegetables
Cruciferous vegetables such as broccoli, cauliflower, and Brussels sprouts are low in carbohydrates and high in fiber. They are also packed with beneficial compounds and nutrients that support overall health.
- Broccoli
- Cauliflower
- Brussels sprouts
- Cabbage
- Bok choy
- Radishes
Low-Carb Salad Vegetables
Vegetables like cucumber, celery, and bell peppers (in moderation) have low carbohydrate content and can be enjoyed in salads or as raw snacks. They provide hydration, fiber, and various vitamins and minerals.
- Cucumber
- Celery
- Bell peppers (in moderation)
- Tomatoes (in moderation)
Avocado
Avocado is rich in healthy fats and low in carbohydrates, making it an ideal choice for the keto diet. It also provides dietary fiber and is a good source of vitamins and minerals, including potassium.
Zucchini and Summer Squash
Zucchini and summer squash are low in carbs and can be used as low-carb alternatives to pasta or noodles. They provide texture and bulk to dishes while keeping overall carbohydrate intake low.
Asparagus
Asparagus is a low-carb vegetable that is rich in fiber, folate, and vitamins A, C, and K. It adds flavor and nutrients to meals while contributing minimal carbohydrates.
Green Beans
While slightly higher in carbs compared to other vegetables on the list, green beans can still be included in moderation on a keto diet. They offer fiber, vitamins, and minerals, making them a nutritious choice.
Mushrooms
Mushrooms are low in carbs and can be a valuable addition to the keto diet. They provide a unique umami flavor, texture, and nutrients such as B vitamins and minerals.
Tawny MIlkcap Mushroom ID Guide – Lactifluus Volemus
Proteins
Meat
Opt for fatty cuts of meat, such as beef, lamb, and pork, which provide both protein and healthy fats. Choose grass-fed or pasture-raised options when possible.
Poultry
Chicken and turkey are great sources of lean protein. Keep the skin on for added fat content.
Fish and Seafood
Fatty fish like salmon, mackerel, sardines, and trout are not only excellent protein sources but also rich in omega-3 fatty acids. Shellfish, such as shrimp, scallops, and mussels, are also low in carbs and high in protein.
Eggs
Eggs are a versatile and nutritious protein source. They contain healthy fats, essential amino acids, vitamins, and minerals. Enjoy both the whites and yolks for a complete nutritional profile.
Plant-Based Proteins
If you follow a vegetarian or vegan keto diet, include plant-based protein sources such as tofu, tempeh, seitan, and edamame. These options provide protein while keeping carb intake low.
Chocolate
Dark chocolate with a high amount of cocoa can be suitable for a ketogenic (keto) diet, but it should be consumed in moderation and chosen carefully. Here are a few points to consider:
- Look for dark chocolate with a high percentage of cocoa, typically 70% or higher. The higher the cocoa content, the lower the sugar content, which is beneficial for a low-carb diet.
- Carb Content: While dark chocolate is lower in carbs compared to milk chocolate, it still contains some carbohydrates. Read the nutrition label to determine the net carb content (total carbs minus fiber) and consider it as part of your daily carbohydrate allowance.
- Portion Control: Practice portion control when consuming dark chocolate on a keto diet. A small serving, such as an ounce (28 grams), can satisfy your chocolate cravings without significantly impacting your carb intake.
- Quality and Ingredients: Choose dark chocolate with minimal added sugars and other unwanted additives. Opt for high-quality brands that prioritize pure ingredients and have a good cocoa flavor.
- Fat Content: Dark chocolate naturally contains some fat, including healthy monounsaturated fats. These fats can contribute to satiety and complement the high-fat nature of the keto diet.
Remember, while dark chocolate can be enjoyed on a keto diet, it should be consumed in moderation and fit within your overall daily macronutrient goals. It’s always advisable to read the nutrition label, track your carbohydrate intake, and listen to your body’s response to maintain ketosis effectively.
Going Keto or Low Carb Means Change
The LCHF or keto pantry opens up a whole new world of culinary adventures. While the list of ingredients seems long, many last for months and can be used in multiple recipes. Don’t feel overwhelmed if you’re just getting started. Pick up a few essentials each week and before you know it, you’ll have everything you need to follow an LCHF diet with ease.
Following an LCHF lifestyle does require changes, but the rewards of improved health, mental clarity and reaching your weight loss goals make the effort worthwhile. Stock up, experiment and enjoy the journey! These pantry staples will set you up for LCHF success. Let me know if you have any other questions. Im happy to help in your low carb, high fat adventure.
Going keto means change, but the health benefits and hitting your goals will make it worthwhile. Stock up, experiment and enjoy the journey. You’ve got this! A new way of eating and improved health await. Now go empower your body with ketones. Success is within your reach!
