Keto Pantry Items

Part of a healthy keto diet includes these staples:

Suggested viewing: Top Ten Grocery Items for Keto VIDEO

Please note that many of these items can be found at your local grocery store. However, this list will help you to see the types of products that I recommend and will be a helpful tool if you do prefer to shop online.

Oils & Fats

  • MCT Oil, DR. BERG | AMAZON
    The higher the C8, the better the quality
  • Cod Liver Oil, DR. BERG | AMAZON
    Excellent source of vitamin A, vitamin D and omega 3
  • Coconut Oil, AMAZON
    Great for baking and cooking at high temps and excellent source of long-chain fatty acids.
  • Avocado Oil, AMAZON
    A must for homemade mayonnaise and great for dressings.
  • Extra Virgin Olive Oil, AMAZON
    Great for tasty salad dressings
  • Ghee, AMAZON
    A higher quality butter replacement. Grass fed is best to avoid estrogen issues. Ghee has a high smoke point, making it great for higher-heat recipes.

Flours & Baking Additives

  • Flour, Almond, AMAZON
    Basic baking ingredient.

  • Flour, Coconut, AMAZON
    Basic baking ingredient with a taste of coconut and a bit dryer than almond flour.

  • Xanthan Gum, AMAZON
    Use as a thickening agent in sauces and baking.

  • Psyllium Husk, AMAZON
    High source of fibre.

  • Baker’s Unsweetened Baking Chocolate, AMAZON 1, AMAZON 2,
    I suggest checking local grocery for this expensive online item.

    When chopped, this makes a great replacement for chocolate chips.

Sweeteners

  • Stevia Liquid, AMAZON
    Low glycemic sweetener great for drinks.
  • Xylitol, AMAZON
    Great in baking. Higher than erythritol on the glycemic index and some experience digestion discomfort.
  • Erythritol, AMAZON
    Pro tip: grind in a coffee grinder to make powdered sugar.

Nuts & Seeds

  • Hemp Hearts, AMAZON
    Exceptionally nutritious and rich in healthy fats, protein and various minerals.
  • Pumpkin, AMAZON
    For balanced estrogen.
  • Sunflower, AMAZON
    For balanced progesterone.
  • Sesame, AMAZON
    For balanced progesterone.

Supplements & Other Nutrients

  • Apple cider vinegar with “the Mother”, DR. BERG  |  AMAZON
    The mother contains important probiotics (shake before you pour).
  • Lemon Juice, AMAZON
    Adds nutrients and helps prevent kidney stones.
  • Pink Himalayan Sea Salt, AMAZON
    A good source of electrolytes and rare earth nutrients
  • Electrolyte, DR. BERG  |  AMAZON
    A great tool to use when you start intermittent fasting or do prolonged fasting.
  • Sea Kelp, DR. BERG
    Excellent source of iodine, vitamins K and A, calcium, iron and magnesium.
  • Nutritional Yeast (unfortified), DR. BERG  |  AMAZON
    Tastes like parmesan cheese. It is great as a salad topping and is the best natural source of vitamin B complexe.
  • Vitamin D, DR. BERG
    A must for immune support.
  • Turmeric, AMAZON
    Great anti-inflammatory.
  • Cinnamon, AMAZON
    Helps moderate blood pressure and promotes good circulation.

Other

  • Sardines, AMAZON
    Some of the most nutritious food you can eat.
  • Ketchup, Heinz “No Sugar Added”, AMAZON
    It tastes the same as the original.
    Or as an alternative French’s no sugar ketchup, AMAZON
  • Peanut Butter, Kraft Natural with Sea Salt, AMAZON
    My favourite.
    Watch: Best Healthy peanut butter VIDEO 
  • Sparkling Water, AMAZON
    Bubbly flavoured water in lime, strawberry and more (with no added sweeteners).
  • Chocolate, Lindt 90% dark, AMAZON
    Chocolat Is a fermented food which is great to support your gut flora. Also chocolate helps in getting you fat adapted faster so it’s good to help with the keto flu.
  • Palmini, AMAZON
    Heart of palm – excellent noodle replacement (lasagna)
  • nuPasta, AMAZON
    Konjac – great noodle replacement that comes in various noodle style
  • Seaweed, AMAZON
    Iodine nutrient-dense for thyroid health and more.
  • Urine Ketone strips, AMAZON
    I recommend using them at the beginning of your keto journey to see if you are making progress and help you catch any food intake mistakes you may make. After you are completely fat adapted the strip readings won’t work.

Fresh Grocery Items

  • Cauliflower Rice
    A great substitute for rice and when mashed, for mashed potatoes.
  • Avocado
    Popular source of potassium and more.
  • Egg
    Balanced source of protein, fat and nutrients.
  • Cheese
    Goat and sheep are great for those that have difficulty digesting (intolerances) to regular milk proteins (casein) and sugars (lactose).
  • Meats
    All sea food and medium fatty meats are good (Wild-caught salmon is an excellent choice). 
    It is preferable to avoid lean or extra lean meats. Chicken breast is a healthy choice when you add some fat to the meal. Organ meats provide one of the best sources of vitamins and minerals.
  • Green Vegetables
    Lettuce, iceberg, celery, cucumber, etc…
    All and very often. These should make up the bulk of volume in your meals.
  • Cruciferous Vegetables
    Cauliflower, kale, cabbage, radish, brussel sprout, broccoli…
    All and very often. Watch out to how your body reacts to these. If you experience gastro issues (cramping or bloating), cut back or discontinue using that particular vegetable. Plan to try and slowly introduce in the future when your body has readjusted to your new diet.
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