All the Ketogenic Pantry Essentials you need to begin, sustain and flourish on your keto diet.
Photo Credit Dana Miller, www.houzz.com
How to Stock a Keto Pantry
Stocking a pantry with low carb and keto essentials may take a little bit of time to acquire all the items you need, but with a few great items you will be well on your way. Keep in mind you can add a little more over time or add one new thing each week you shop. Stocking a keto pantry doesn't have to be as hard as you think and in fact you may already have a bunch of the items you need.
Most important to remember is you need three things to be successful on a keto diet. You need good quality protein, good quality fats and keto snacks for when you are on the go and really don't have time for a meal at home.
Obviously if you're ready to take control of your health and new keto lifestyle, making recipes at home is key. While having these ready to go packaged keto snacks are great, if you have time it's better to make your own snacks at home where you can control what's in your food.
I've broken down my list into 4 categories. Portable Protein, Healthy Fats, Keto Snacks On-The-Go and Baking Essentials for your Ketogenic Pantry.
Portable Keto Protein Sources
- Beef meat sticks
- Canned tuna
- Canned salmon
- Canned sardines
- Smoked oysters
- Cheese
- Hard boiled eggs
- Jerkey
- Salami
- Pepperoni
- Pork rinds
Healthy Keto Fat Sources
Keto Snacks
- Almonds
- Pecans
- Macadamia nuts
- Walnuts
- Pili nuts
- Unsweetened coconut butter
- Unsweetened peanut butter
- Unsweetened almond butter
- Nutzo
- Pumpkin seeds
- Sunflower seeds
- Cheese crisps
- Avocado
- Olives single servings
- Lily's Chocolate bars
Keto Baking Essentials
- Almond flour
- Coconut shredded, unsweetened
- Coconut flour
- Cacao butter
- Chia seeds
- Ground Flaxseed
- Sesame flour
- Pork rind breadcrumbs
- Unsweetened Cocoa powder
- Pink Himalayan sea salt
- Baking powder
- Baking soda
- Bone broth
- Cream of tartar
- Gelatin
- Xanthan gum
- Apple extract
- Almond extract
- Caramel extract
- Lemon extract
- Maple extract
- Vanilla extract
- Vanilla stevia
- Clear stevia
- Swerve brown sugar
- Swerve confectioners
- Swerve granulater
- Monk fruit sweetener
- Sugar Free Chocolate chips
- 85% dark chocolate
- Whey protein powder
- Egg white protein powder
Other Pantry Condiments
If you're a little overwhelmed, don't be. The pantry list can grow over time, a little by little as you start making recipes in the kitchen. Need meal plan ideas? You can now receive weekly low carb dinner meal plans in your email with shopping list and all you have to do is food shop!
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What do you think about full fat coconut milk for keto baking? And, is there any keto version of condensed milk? This is an EXCEPTIONAL LIST! I add oat fiber for certain baking applications! Thanks for any feedback, gina
Yes absolutely full fat coconut milk and i have my own recipe for keto sweetened condensed milk.https://www.sugarfreemom.com/recipes/sugar-free-keto-sweetened-condensed-milk/
did you know that whey protein powder can spike insulin as much as white bread? I learned about that online and took a blood ketones test. It confirmed that I wasnt in ketosis after multiple days of fasting and having 2 whey smoothies. Will no longer use whey.
I don't use whey protein powder in smoothies. The reason I use whey is adding a scoop, about 1 ounce to a batch of bread or cake recipes helps with texture. One scoop in something that has 12 servings is not going to spike blood sugar as consuming 1-2 scoops in a smoothie.
Use Orgain Keto as it is super clean and tastes amazing
HEINZ have a very good sugar free ketchup. Sometimes I spice it up with curry and a little mayo. Brush it on chicken, pork and fish, bake it at 375 til done. Check temp. serve with cauliflower rice or other low carp vegetables. Works well as a dip too.
I want that pantry, [email protected]!! I have most every thing except the sugar free ketchup and protein powders. I've never been a ketchup person and I've been using my mct flavored powder if need be. Thanks for all your help!!!
try the trader joes organic ketchup and I believe they have one sugar free as well