This list of keto pantry staples is a helpful guide for stocking a pantry full of low-carb, convenient, and healthy items to make your low-carb lifestyle a little bit easier.
A well-stocked keto pantry is simple to do and I'm sharing some of my favorite healthier alternatives that have become pantry staples for me over the years. From baking to cooking to snacks and more, this post breaks down each pantry item category to help you easily maintain a low-carb lifestyle!

Whether you are new to low carb, a seasoned pro, or you’re trying to incorporate some healthy swaps — either little by little or as a full-blown pantry clear-out — I hope this guide takes some of the guess-work out of it.
I first shared this guide several years ago, and after posting a new and updated pantry staple series for my newsletter, At the Table, I decided it was time to update this post too.
It's full of ideas for how to stock up your pantry, how to swap in more low-carb options for traditional pantry items, and a few of my own keto pantry essentials that I can't live without.
why focus on a well-stocked keto pantry?
Transitioning to low-carb cooking and baking can seem overwhelming at first, and the pantry is a great place to start. It's often the place where the most processed and unhealthy foods are kept, and many of them are not ideal for a ketogenic diet.
When you have a pantry that works for you, a low-carb or keto diet can feel easier to maintain and it will definitely be easier to create keto recipes off the cuff, with little planning required!
What's great about a keto diet, is that many of the pantry staples are nutrient-dense and versatile. So even if you're not focusing on eating low-carb, these are all great food options to keep on hand.
I've broken down my pantry into four main categories: baking; cooking; breakfast items; and snacks.
In my opinion, these are the four main categories of a well-stocked keto pantry and will become your go-tos for easy meals, snacks, and treats.
keto baking essentials
When it comes to baking on a low carb diet, you’ll notice a theme. Almond flour is often used as an all-purpose flour substitute, while a granulated low-carb sweetener (like a monk fruit blend) is a common sugar replacement.
These sugar alternatives can take some time to get used to (in both taste and digestion) so I recommend trying out a few and finding your own favorite.
One thing I should note: low-carb sweeteners are not always the same as artificial sweeteners. There are plenty of sweeteners that are natural and a great option to use as a sugar replacement.
- Almond flour: When it comes to low carb flours, almond flour is considered to be the MVP. It's the “all-purpose flour” of low-carb baking since it can easily be swapped in for wheat flour (with a different texture, of course). Almond flour is what I use in about 95% of my keto baking recipes like these Peanut Butter Cookies and Banana Muffins. Make sure to use super fine almond flour that is blanched (skins removed). Interested in learning more about almond flour and how to use it? Check out my post on all-purpose flour vs. almond flour.
- Coconut flour: Coconut flour is a little trickier to work with as it’s ultra absorbent. I often combine a little bit of it with almond flour to achieve a better texture in a baked good. Very rarely, I’ll use it on its own like in my Fudgy Keto Brownies recipe or these Lemon Poppy Seed Muffins. The biggest thing to remember with low-carb flours: coconut flour does not work as a 1:1 substitute for almond flour.
- Monk fruit sweetener: I’m a big fan of Lakanto’s Golden Monkfruit sweetener as a sugar replacement and now an even bigger fan of their new Monkfruit and Allulose blend (Amazon affiliate links). Other sweeteners I like include granulated and liquid allulose and pure, liquid monk fruit, although I usually use liquid sweeteners less for baking and more for things like salad dressings, sauces and drinks.
- Oat fiber: This is an insoluble fiber made from the hull of the oat, and it's a great way to achieve a less dense and coarse crumb in keto baked goods. Since oat fiber is pure fiber, it also will reduce the total net carbs of a recipe.
- Sugar-free or low-carb chocolate: Lily’s has lots of options for baking chips (semi-sweet, dark chocolate, white chocolate, caramel chip) and Hu Kitchen makes a nice chocolate that is low in sugar and sweetened with dates.
- Raw nuts and seeds: I keep an assortment of pecans, walnuts, Brazil nuts, macadamia nuts, almonds, pepitas, sunflower seeds, hemp seeds, flax seeds, and chia seeds. Not only are they great for baking, but also snacking. I often toss whole nuts into smoothies or top salads, yogurt, and cottage cheese.
- Misc. baking items: Xanthan gum, a gluten-free binder, can sometimes add a bit more structure to gluten-free and low-carb baked goods. A bag of it can seem spendy, but it will last you forever! Psyllium husk powder, a type of soluble fiber, is another gluten-free binder that can add elasticity.
- Oils and ghee: For fat and oil in keto baking, I alternate between coconut oil, avocado oil, and extra virgin olive oil (if I’m not using grass-fed butter). If you prefer ghee, you can use it for baking as well. All of these options are anti-inflammatory, unlike pro-inflammatory oils like canola, corn, and other seed oils.
keto cooking staples
When it comes to cooking, there's so much to go through! This list has the potential to get really long so I'm keeping it brief and sharing the cooking items that get the most use and that I try to keep well stocked up on.
- Canned and jarred goods: Diced tomatoes, tomato paste, tomato sauce, capers, canned coconut milk, avocado oil mayonnaise, wild-caught tuna, wild-caught sardines, anchovies, various olive varieties, pepperoncinnis, jarred jalapeños and others like chipotle peppers and diced green chiles. This is such a random list but all of these are helpful items that I find I use the most in cooking. Jarred peppers can jazz up an omelet or skillet meal, canned coconut milk can be used in baking, cooking, and even in smoothies, and canned/tinned fish is great to have on hand in a pinch.
- Ready-made sauces and condiments: Coconut aminos, tamari (gluten-free soy sauce), a few ready-made salad dressings (I like Chosen Foods or Primal Kitchen for their ingredient list), ready-made sauces like Siete enchilada sauce (a favorite for my keto enchilada skillet), Kevin’s sauces, and Rao’s marinara for super-quick meals.
- Broth: Bone broth— chicken bone broth and beef bone broth— as well as vegetable broth/stock and chicken broth. If you shop Thrive Market, they have a nice grass-fed beef bone broth that is a bit more affordable than other brands. Broths/stocks come in so handy for soups as well as other dishes when you need a splash of liquid. I also like to make homemade bone broth and store it in the freezer!
- Vinegar: Apple cider vinegar, balsamic, rice vinegar, red wine/white wine vinegar. So many vinegars but they each play a role! ACV, with its health benefits, is my most-used and my go-to for vinaigrettes and when I want to add a slight tang (also in some baked goods and a main ingredient in Filipino chicken adobo).
- Oils: Avocado oil, avocado oil spray, olive oil, ghee, coconut oil, sesame oil, and MCT oil. These will serve all of your cooking needs. A good avocado oil spray (like Chosen Foods or the Trader Joe’s product) is a much healthier alternative to traditional sprays (like Pam), which often contain added chemicals like propellents. I’ll sometimes reach for ghee, especially if I’m looking for a high smoke point (like searing a steak in a cast iron skillet). MCT oil is great if you’re looking to stay in ketosis and want a little boost.
- Noodles: Yes, noodles!! There are some tasty low-carb pasta and noodle options, too. My favorite is lupin pasta, made by Kaizen (they make a low-carb rice, too). And our second favorite is edamame noodles by Explore Cuisine. These are low-carb and keto-friendly pasta options with a taste and texture like pasta!
breakfast items
While I prefer mostly fresh items for breakfast (yogurt, eggs, meats, etc.), I have a few favorite items that I can’t go without!
- Protein / collagen powder: Perfect for smoothies! (And sometimes for baking.) I currently have Vital Proteins collagen powder in both plain and chocolate, along with Aloha’s vanilla protein powder that has a slightly sweeter flavor (with a few extra net carbs).
- Low-carb pancake mix: I really love Birch Bender’s keto pancake mix and recently discovered Rx Sugar’s “maple syrup.” It is made with allulose so it has a really nice, clean flavor. Lakanto's maple flavored syrup is another good option.
- Beverages: Coffee beans, tea, matcha, sugar-free Liquid IV, and coconut water. Herbal teas like tulsi, ginger and green tea are all a great option and can be enjoyed hot or cold.
- Nuts / seeds / meal / shredded coconut: I’m including this in my breakfast list because there are so many breakfast uses! You can make warm chia pudding or a grain-free granola or toss a few raw nuts or shredded coconut into a smoothie. Top yogurt or cottage cheese bowls or pancakes! Raw nuts, chia, flaxseed, almond meal… they can be so many things.
- Low-carb granola: NuTrail has a few really tasty flavors. And there are other grain-free granolas like Autumn Gold or Elizabeth’s that have a small amount of added sugar. I like granola as a topping but it’s also pretty delicious enjoyed as a cereal with almond milk!
- Nut butters. Almond butter and peanut butter are my go-tos and they’re great as toppings or in smoothies (however you would normally enjoy nut butters!).
low-carb snacks
Snacks can be incredibly tricky, especially when it comes to pantry snacks since they’re often processed foods.
Whether your cravings lean toward sweet or salty, I hope this list gives you some ideas for healthier and minimally-processed foods to satisfy your snack cravings.
Here’s a list of crunchies and sweets and flavorful munchies for when those snack cravings hit.
Keep in mind, these are pantry snacks. So while there are plenty of fresh, refrigerated options like cut veggies, fresh berries, yogurts, cheese, dips, etc., this list is dedicated to the true snack cravings: the crunchy, salty, crispy snacks that are typically processed and packaged.
- Nuts. So many options here! My favorite right now is the Kirkland Signature Roasted Garlic and Herb almonds. It’s a steal at Costco, the seasoning is incredible, and so is the ingredient list. We also keep some Buffalo seasoned almonds on hand as well as other roasted nut varieties. If you have raw nuts, you can also season and roast them to make your own nut mix!
- Crunchies. Popcorn and chips don’t have to be completely off limits on a low-carb diet, but I recommend paying extra attention to the portion size and ingredients. Even keto-friendly and low-carb options (like Hilo Life, Wilde Protein and Quest chips) are processed foods and they’re typically made with high-inflammatory oils. A keto label does not mean it is “healthy.” As for popcorn, I love it homemade and have recently been enjoying Lesser Evil popcorn (just 3 ingredients!) with a sprinkle of truffle salt.
- Crackers. Everyone needs a sturdy vessel for favorite dips, and thankfully, there are tasty, low-carb options out there that aren’t full of junk, either! Simple Mills almond flour crackers are a favorite in our house, and I like that they are made with clean ingredients and are low carb(ish). If you’re looking for more keto-friendly options, Flackers is my favorite. You can find it in Rosemary and Sea Salt flavors. The'y’re made with flaxseed and are sturdy and crisp. For a cheesy cracker, Whisps are made with Parmesan and have a good crunch to them.
- Pork rinds. Epic and 4505 are both brands that make delicious pork rinds with better-for-you ingredients and lots of flavor options! They’re so good on their own but can also double as breadcrumbs or as a crunchy topping.
- Meat sticks and jerky. Tillamook carries a good sugar-free jerky (I sometimes find it at Costco), and I also love Chomps, a meat stick made with grass-fed beef. The smaller-sized sticks, Chomplings, are perfect for kids lunches.
- Low sugar or sugar-free treats. For your sweet tooth, there are lots of options these days for healthier cookies and sweet treats. Some of my favorites are Highkey mini chocolate chip cookies, Skinny Dipped dark chocolate treats and RipVan wafels, a lower-carb version of stroopwafels. Hu Kitchen’s Hazelnut Butter bars have a special place in my pantry and disappear fast!
where to shop for low-carb pantry staples
- Aldi: Great prices and fun finds, you literally never know what you’ll discover there. I’ve found Aldi brand versions of Highkey cookies, low-carb crackers, and recently saw Chomps meat sticks there, too. On a separate note, I constantly rave about Aldi’s Greek yogurt and recently saw this article by The Kitchn- proof that I’m not the only one!
- Trader Joe’s. There are some classic low-carb snacks you can get at TJ’s at a great price. Raw and roasted nuts, seed crackers, pre-made dips, etc.! I never have enough time in this store.
- Costco. I do the majority of my grocery shopping at Costco. You’ll get the best prices for things like meat sticks, jerky, nuts, and many other pantry snack items!
- Thrive Market and Sprouts. I’m grouping these two together because they have similar types of products. I used to love perusing the aisles at Sprouts and discovering new products, and Thrive Market makes it incredibly easy to do that online (and at a discount, I should add!).
you might also love
- Keto blueberry muffins with a crumb topping for a tasty and easy blueberry muffin recipe that's low-carb!
- Need an easy treat made with pantry staples? Look no further than these keto dark chocolate almond butter cups.
- A delicious and simple keto taco casserole recipe that will save you on busy nights!
- A five-minute keto BBQ rub recipe to stock in your pantry or spice cabinet!
Did you make this recipe? Let me know!