If you’re just starting your keto journey, one of the most important aspects of successful weight loss happens before you even begin! That is, to do your own research, and be fully prepared for all of the changes to your diet and lifestyle. In order to start off on the right low-carb foot, it’s imperative that you have everything you need in place to make the transition into ketosis as easy as possible. And since the ketogenic diet may be drastically different from how you’ve been eating up until this point, having a well-stocked pantry with keto-friendly items will be essential for your success!
When you have a well stocked pantry full of items for all of your keto cooking and baking needs, it makes cooking, shopping and planning so much easier! Not only that, it saves you money and time not having to order in delivery, or rush out to the store for a single item to cook a meal. Even if you're new to keto, there’s a good chance you have a lot of these items on hand! But to be thorough, this list has been carefully crafted to include everything a keto pantry could possibly need.
GRAB YOUR FREE ULTIMATE KETO PANTRY CHECKLIST BELOW!
It is absolutely essential that you read labels carefully when starting a keto diet, and curating a pantry stocked with all the keto friendly ingredients you’ll need for success. Since most people who are successful on a ketogenic diet limit their carb intake to 20-25g net carbs per day, you must familiarize yourself with how to read labels properly. Net Carbs = Total Carbs - Fiber. This means on the label you look at the total carb count, then subtract any grams of fiber in that food item, and the result is the net carbs. Always, always, always read the label and be on the lookout for hidden carbs and sugars in all your pantry items!
It’s important to note that everyone has different food preferences, cooking levels, and budgets - so just know that you do not need every single item from the pantry items below. Select the pantry staples that best suit your needs, and remember that you can always add more as you continue along your keto journey. The keto pantry staples are broken down into 5 main categories: Healthy Fats & Proteins, Keto Snacks, Keto Sauces, Condiments & Seasonings, Keto Baking Essentials, and Keto Friendly Carb Substitutes.
HEALTHY FATS & PROTEINS
Since the ketogenic diet focuses mainly on consuming more fats, you want to make sure you have plenty on hand. It’s optimal to focus on healthy fats from whole, unrefined foods and oils for keto and your overall health.
While increasing your intake of healthy fats on keto is essential, it’s also vital that you consume a moderate amount of protein to help you stay full, satisfied, and prevent any muscle or hair loss.
Fats
Olive Oil
Coconut Oil
Avocado Oil
Ghee
MCT Oil
Sesame Oil
Avocado, Coconut or Olive Oil Spray
Flax Oil
Pre-made Fat Bombs
Beef Tallow
Duck Fat
Proteins
Canned Tuna
Tuna Pouches
Canned Salmon
Canned Chicken
Canned Crab
Anchovies
Sardines
Smoked Oysters
Corned Beef
Canned Spam
Canned Ham
Organic Black Soy Beans
GRAB YOUR FREE ULTIMATE KETO PANTRY CHECKLIST BELOW!
KETO SNACKS
When you’re first starting out on a keto diet, you may notice changes in your appetite. It may increase at first while your body is burning through glycogen stores. Or, it could decrease as you consume more healthy fats than you’re used to. Either way, it’s important to have keto-friendly snacks on hand to make sure you’re staying on track towards your goals. These keto snacks are also great options for when you’re traveling or on the go too!
Keto-Friendly Pantry Snacks:
Almonds
Walnuts
Macadamia Nuts
Pecans
Pistachios
Pili Nuts
Natural Peanut Butter
Natural Almond Butter
Pumpkin Seeds
Sunflower Seeds
Cheese Chips
Beef Jerky
Meat Sticks
Individual Olive Packs
Individual Pickle Packs
Keto Bars
Quest Chips
Pre-made Fat Bombs
Pork Rinds
Sugar-Free Chocolate
Coconut Chips
Lupini Beans
KETO SAUCES, CONDIMENTS & SEASONINGS
As mentioned above, it is crucial to read and understand the labels on products and be aware of hidden carbs and sugars. This is especially important in the category of sauces and condiments. You’d be shocked at how much sugar is in some of the staples you may already use! Also note that you may not be able to find some of these items in your local grocery stores, but there are countless online health food retailers that have keto-friendly products for your keto pantry needs.
Using different seasonings is a great low-carb way to add more variety to your meals, so you’re not eating the same old boring chicken over and over again. Try experimenting with new flavours to change things up, and keep your keto food fun and interesting.
Keto Sauces & Condiments
Mayonnaise
Sugar-Free Ketchup
Mustard
Salad Dressing
Pesto
Canned Tomatoes
Tomato Sauce
Alfredo Sauce
Sugar-Free Steak Sauce
Sugar-Free BBQ Sauce
Sugar-Free Teriyaki Sauce
Hot Sauce
Sugar-Free Marinades
Coconut Aminos
Bragg’s All Purpose Seasoning (Soy Sauce)
Curry Paste
Pizza Sauce
Green Chilis
Chipotle Peppers in Adobo
Water Enhancers
Sugar-Free Maple Syrup
Harissa
Miso Paste
Canned Coconut Milk
Pickles
Pickled Jalapenos
Pickled Hot Peppers
Keto Seasonings
Himalayan Pink Salt
Sea Salt
Pepper
Salt-Free or No Salt (potassium for making electrolytes)
Garlic Powder
Onion Powder
Smoked Paprika
Cumin
Chili Powder
Cayenne
Curry Powder
Garam Masala
Everything But The Bagel Seasoning
Sesame Seeds
Ginger
Nutmeg
Cinnamon
Turmeric
Italian Seasoning
Oregano
Basil
Parsley
Dill
Thyme
Sage
Poultry Seasoning
Pumpkin Spice
Red Pepper Flakes
Montreal Steak Spice
Pre-made Seasoning Blends *read labels carefully
GRAB YOUR FREE ULTIMATE KETO PANTRY CHECKLIST BELOW!
KETO BAKING ESSENTIALS
While conventional desserts containing refined sugar and flour are a no-go on a keto diet, there are lots of alternatives to keep your sweet tooth satisfied. Just because you’re on a ketogenic diet doesn’t mean you can’t enjoy healthy treats and baked goods! You just need a well stocked pantry, and a solid recipe to get you started. There are numerous sweeteners that are acceptable on a keto diet, and people have differing opinions about which ones they prefer. Some may produce a “cooling effect” or have a funny aftertaste for your pallet - so be sure to experiment and find a sweetener that works best for you. Be aware that Xylitol is poisonous to pets! BONUS TIP - buy any sweetener in the granular form, and if a recipe calls for “powdered sweetener” just blitz it in your blender or food processor.
Keto Flours
Almond Flour
Coconut Flour
Lupin Flour
Psyllium Husk
Ground Flax Seed
Keto Sweeteners
Erythritol - granular
Erythritol - powdered
Stevia - powdered
Stevia - liquid
Monkfruit - powdered
Monkfruit - liquid
Golden Monkfruit
Xylitol
Keto Baking Items
Baking Soda
Baking Powder
Unsweetened Cocoa Powder
Cacao Powder
Cream of Tartar
Unflavoured Gelatin
100% Baker’s Chocolate
Xanthan Gum
Chia Seeds
Unsweetened Shredded Coconut
Vanilla Extract
Sugar-Free Chocolate Chips
Cacao Butter
Whey Protein Powder
Egg White Protein Powder
KETO-FRIENDLY CARB SUBSTITUTES
When you first start your keto journey it’s often recommended that you stick to mainly whole foods for the first few weeks. This gives your body a chance to eliminate cravings, and start the healing and weight loss process. Many people experience slowed or stalled weight loss from having too many processed “keto products” in their diet. That being said, if having a few lower carb substitutes for some of your high carb foods helps you stay on plan and adhere to your new keto lifestyle, you may want to have a few of these items in your pantry. For more keto substitutes for high carb foods check out my blog on 65 Keto Substitutes for Carby Foods!
Keto Substitutes for High Carb Foods
Pork Rinds
Cheese Crisps
Quest Protein Chips
Seed Crackers
Low Carb Bread
Low Carb Wraps
Coconut Wraps
Low Carb Buns
Low Carb Pizza Crust
Shirataki Noodles
Konjac Noodles
Organic Soybean Noodles
Organic Mung Bean Noodles
Low Carb Noodles
Hearts of Palm Noodles
Konjac Rice
Sugar-Free Granola
Sugar-Free Cereal
GRAB YOUR FREE ULTIMATE KETO PANTRY CHECKLIST BELOW!
Don’t be overwhelmed by the amount of items on this list. As previously mentioned, what you stock your keto pantry with is entirely up to you. You do not need all of these items, and you certainly don’t need to get them all at once! If you’re just getting started, download the printable pantry list and check off all the items you currently use regularly. You can take your time and grow your pantry as you find new recipes you want to try. Remember to focus on whole foods as much as possible, as too many “keto products” have been known to stall weight loss for some people. If you’re feeling totally overwhelmed and want help getting started with your new keto lifestyle, click here. I help make keto simple and sustainable so that you can get some serious keto weight loss results that last!
