How to Stock a Keto Fridge and Pantry

Science by Temple Stewart, RD

We’re here to help you get started on the right food. We know that changing your diet can sometimes feel overwhelming. Use this guide to help you get started. Also download the complete list of food items in the helpful Keto Grocery List below.

Beverages: Water, Bone Broth and Broth, Fruit Essenced Water (no added sugar, should be zero total carbohydrate), Coffee, Herbal Tea, Unsweetened Nut Milks (make sure these are unsweetened)
Tip: Make sure to check labels as even beverages can sometimes contain added sugar/starch.

Fats & Oils: Avocado Oil, Olive Oil, Coconut Oil, Coconut Butter, Butter/Ghee, Lard, Tallow
Tip: For pan-frying, use beef tallow, ghee, or coconut oil as they have higher smoke points. For drizzling, use olive or avocado oil.

Condiments/Sauces: Ketchup, Mustard, Hot Sauce, Mayonnaise, Sauerkraut, Relish, Horseradish, Worcestershire Sauce, Salad Dressings
Tip: Be very cautious when purchasing condiments, many have added sugar or corn syrup. Look for no sugar added brands and stick to those. If possible, try and make your own condiments at home.

Sweeteners: Stevia, Monkfruit, Erythritol
Tip: Use liquid in liquid (i.e stevia drops in coffee), and use powdered erythritol blends for baking for best taste and texture.

Herbs/Spices: Cinnamon, Cumin, Cloves, Cayenne/Chili Powder, Basil, Cilantro, Parsley, Garlic Powder, Rosemary, Thyme, Salt and Pepper, etc.
Tip: Most spices are very keto friendly. Spices blends are fine on keto, just watch out for hidden sugars.

Snacks: Meat Sticks, Biltong, Pork Rinds, Veggies & Guacamole, Hummus, Nuts/Seed
Tip: Be very cautious when purchasing snacks, as many have added sugar, corn syrup and other hidden carbohydrates and artificial ingredients. Look for no sugar added brands and stick to those. Where possible, make your own snacks at home.

Veggies/Fruit: Cruciferous vegetables grown ABOVE ground tend to be lower in carbs (mushrooms, peppers, green beans, lettuce, greens, cabbage, cauliflower, broccoli, etc). Fruits include blackberries and raspberries.

Protein Sources: Fish, Shellfish, Whole Eggs, Beef, Pork, Poultry, Organ Meats, Wild Game, Bacon, Sausage, Nut Butter
Tip: When purchasing processed meats, make sure there’s no added sugar. Bacon and sausage will sometimes have added sugar.

Download this helpful Keto Grocery List for a thorough list of approved food items, while on a keto / low-carb diet.

HLTH Code Keto Grocery List

This article is for informational and educational purposes only. It is not, nor is it intended to be substitute for professional medical advice, diagnosis, or treatment and should never be relied upon for specific medical advice.