spices in a row

keto pantry staples

I’ve been wanting to do a post like this for a while, sharing the keto pantry staples that I believe are most-used on a low-carb or keto diet. And right now seems like a good time. With so much uncertainty and panic-buying and social distancing happening, we’re finding less available at the stores and we’re cooking more at home.

It’s a good time to take full inventory of your pantry, and stock your keto kitchen with what you need. Also, if you’re new to a ketogenic diet, this list is a great resource for you! Transitioning to cooking and baking low-carb can seem overwhelming at first, and I hope this takes some of the guess work out of it.

onions and garlic in a basket

so, what’s in my pantry?

I haven’t gone through a massive amount of effort to stock up more than usual, but here’s what’s in my pantry right now. Plus a few other ideas on what you could add if you’re planning ahead.

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.

canned goods

  • diced tomatoes
  • tomato sauce (no sugar added)
  • tomato paste
  • canned pumpkin
  • canned artichokes
  • hatch green chiles or jars of jalapeños and peppercinis (if you like spiciness in your cooking)
  • canned fish packed in olive oil – sardines, anchovies, and salmon are all high-fat and a good source of protein
  • pickles
  • olives

Note: I’m not a huge fan of canned vegetables, but they’re a great option to have in your cupboards if you don’t mind them. Try to find low-carb, canned or jarred vegetables like green beans or asparagus.

non-dairy milk

  • canned, unsweetened and full-fat coconut milk
  • cartons of coconut milk
  • macadamia milk
  • almond milk
  • hemp milk
  • cashew milk

*Note: any non-dairy milks that are not sold in the refrigerated section of the grocery store are okay to store in your pantry, but usually need refrigeration once they are opened.

closeup of raw cashews

nuts, seeds, and nut butters

I keep a large stock of nuts and seeds in my pantry because they’re low-carb, high in healthy fats, and provide a good source of nutrients, too.

Raw nuts and seeds also give you a wide range of options! Make your own grain-free granola, nut milk, nut flours, keto oatmeal (noatmeal), chia seed pudding, crackers, or toast some up for snacking!

  • almonds
  • brazil nuts
  • macadamia nuts
  • cashews (slightly higher in natural carbs/sugar, but you can make so many things with soaked and blended cashews- from frosting to salad dressing to creamy soup- with soaked cashews that are blended!)
  • pecans
  • flax seeds and flax seed meal
  • hemp seeds
  • chia seeds
  • sunflower seeds
  • pepitas or pumpkin seeds
  • almond butter (unsweetened, no sugar added)
  • peanut butter (unsweetened, no sugar added)

keto baking essentials

  • almond flour
  • coconut flour
  • psyllium husk powder (a healthy source of soluble fiber that acts as a thickener and gluten substitute)
  • baking soda
  • aluminum-free baking powder (gluten-free, if possible)
  • unsweetened, shredded coconut or coconut flakes
  • unsweetened baking cocoa or cacoa powder
  • high quality extracts (vanilla, almond, maple, coconut, etc.)
  • sugar-free chocolate and chocolate chips
  • keto-friendly sugar substitutes like granulated monk fruit sweetener, erythritol, or stevia
  • stevia or monk fruit drops
  • xanthan gum (used as a gluten substitute in baking, can also thicken sauces or gravies)

keto cooking essentials

  • ghee (clarified butter which is great for cooking and baking, especially if you’re dairy-free)
  • coconut oil
  • olive oil
  • avocado oil
  • MCT oil
  • mustard- dijon, stone-ground, or horseradish mustard that has no sugar added
  • apple cider vinegar
  • balsamic vinegar
  • tamari (gluten-free soy sauce)
  • sesame oil

spices

You typically don’t have to worry about the added carbs or sugar from any spices, so I recommend a fully-stocked spice cabinet for all your keto baking and cooking! Here are a few of my favorites that I always have on-hand!

  • cinnamon
  • ground cloves
  • cumin
  • garlic powder
  • onion powder
  • red pepper flakes
  • chili powder
  • turmeric
  • dried herbs like basil, sage, thyme, oregano
  • Italian seasoning
  • lemon powder
  • shawarma seasoning
  • cardamom
  • salt and pepper

other keto ingredients

  • plant-based protein powders (like Vega One or Orgain)
  • nutritional yeast
  • aromatics with a long shelf life, like garlic cloves, onions, shallots
  • coffee
  • tea, matcha
  • grass-fed beef jerky and meat sticks (no sugar added)
  • almond crackers (the brand we get is only semi-keto but my kids love these and they’re a great snack if you’re in a pinch!)
  • pork rinds (there are lots of options these days made with quality ingredients)

Many of these keto-friendly ingredients, especially the baking items and nuts/seeds, are sold in the bulk section of stores and are sometimes more affordable than buying pre-packaged.

Whether you’re new to a ketogenic diet, looking to stock up your pantry, or you’re slowly swapping in more low-carb options in place of traditional items, I hope you found this list helpful! Got any other suggestions? Drop me a comment below. 🙂

Stay well, friends!

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