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    If you're new to Keto, you might be asking yourself, what foods do I need to buy for a Keto Diet? What foods are ok to eat on Keto? This comprehensive Keto and Low Carb Shopping List will help you make all the right choices when you stock your pantry.

    Keto Pantry Shopping List text

    Starting a new diet can be confusing and overwhelming, but not to worry, I've got you covered!  The first thing you'll want to do is check out these 15 Tips for Starting a Keto Diet, to help you get started.  

    If you're looking for a list of foods to buy at the grocery store, click here for a printable Keto Foods List.

    Below is a list of Keto pantry staples, giving you the ingredients that you'll need to make healthy and delicious Low Carb recipes. You can jump to any of these sections:

    • Baking Ingredients
    • Keto Sweeteners
    • Natural Extracts
    • Herbs and Spices
    • Keto Friendly Sauces
    • Nuts and Seeds
    • Vitamins and Supplements
    • Tools and Utensils
    • Other Keto Products

    This post may contain Amazon or other affiliate links. As an Amazon Associate I earn from qualifying purchases, through links in this post. See my Disclosure.

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    What Ingredients Do I Need for Keto Baking?

    There is no need to ever feel deprived on a Keto diet!  Decadent desserts don't have to contain unhealthy sugar and carbs.  With the right combination of these Low Carb baking ingredients, you can make just about any dessert you like, including cake, cupcakes, brownies, cookies, ice cream, mousse, pie and tarts!

    Be sure to also check out my Keto Baking Made Easy article for more tips! Here are some of the most common ingredients I use in my baking:

    • Almond Flour
    • Coconut Flour
    • Oat Fiber
    • Psyllium Husk Powder 
    • Ground Flaxseed
    • Xanthan Gum
    • Glucomannan
    • Baking Powder
    • Baking Soda
    • Unsweetened Cocoa Powder
    • Sugar-Free Chocolate Chips
    • Unsweetened Shredded Coconut
    • Hemp Hearts
    • Beef Gelatin Powder
    sugar spilling off spoon

    What Sweeteners Can I use on a Keto Diet?

    You'll want to avoid anything with corn starch, sugar, high-fructose corn syrup and other forms of sugar and replace them with healthy natural sweeteners like erythritol, stevia and monk fruit.  You can use these Low Carb sweeteners in many desserts, coffee, tea and protein shakes. They won't spike your blood sugar or kick you out of Ketosis!

    • Swerve Confectioners
    • Swerve Granular
    • Brown Swerve
    • Erythritol, granulated
    • Erythritol, powdered
    • Allulose, powdered
    • Allulose, crystallized
    • Monk Fruit
    • Monk fruit/Erythritol blend, granulated
    • Monk fruit/Erythritol blend, powdered
    • Monk fruit/Allulose blend, powdered
    • Liquid Stevia
    • Brown Monk Fruit/Allulose
    empty Amber bottles for extracts

    Pure and Natural Extracts

    Extracts are a great way to add lots of flavor to Keto desserts, without adding many carbs.  Extracts are fairly potent, so you won't need much and a bottle will last you a while.  Look for "pure" (natural) extracts whenever possible, avoid imitation flavorings.

    • Vanilla Extract
    • Vanilla Bean Paste
    • Coconut Extract
    • Almond Extract
    • Maple Extract
    • Coffee Extract
    • Orange Extract
    • Natural Apple Flavoring
    different spices and herbs

    Can We Use Spices and Herbs on a Keto Diet?

    Absolutely!  One of the best ways to add bold flavors to your meals is with dried herbs and spices.  They're very low in carbs, so they're perfect for  a Keto diet.

    Spices and Herbs:

    • Dried Basil
    • Dried Parsley
    • Dried Oregano
    • Dried Thyme
    • Dried Rosemary
    • Dried Dill
    • Italian Seasoning
    • Herbs de Provence
    • Garlic Salt
    • Garlic Powder
    • Onion Powder
    • Chili Powder
    • Cumin
    • Smoked Paprika
    • Cayenne Pepper
    • Ground Cinnamon
    • Ground Nutmeg
    • Ground Ginger
    Pumpkin Pie Spice in wooden bowl with pumpkin in background

    It's also just as easy to make your own spice mixes. With a set of pantry staples on hand, you can create most any season or spice mix right in your own kitchen! Here are some seasoning and spice mix recipes you can easily make:

    Homemade Spice Mixes:

    • Chili Seasoning Mix
    • Cajun Seasoning Mix
    • Pumpkin Pie Spice Mix
    • BBQ Spice Dry Rub
    • Apple Pie Spice Mix
    • Everything Bagel Mix
    • Fajitas Seasoning
    • Homemade Ranch Seasoning
    • Taco Seasoning
    • Blackened Seasoning
    sauces in cups on slate background

    What Sauces are Allowed on Keto?

    There are a number of Low Carb sauces and condiments that you can use on Keto!  It's important to look at nutrition labels and make sure to avoid  ingredients like msg, maltodextrin, dextrose, honey, corn starch, canola oil, soy, vegetable oil, etc.

    • Sugar-Free Maple Syrup
    • Sugar-Free BBQ Sauce
    • Sugar-Free Ketchup
    • Apple Cider Vinegar
    • Balsamic Vinegar
    • White Wine Vinegar
    • Liquid Aminos
    • Coconut Oil
    • Sugar-Free Keto Honey
    • Hot Sauce
    • Worcestershire Sauce
    • Sriracha
    • Sambal
    • Thai Red Curry Paste
    • Olive Oil
    • Avocado Oil

    Click here to make your own Keto salad dressings.

    nuts and seeds in wooden boxes

    Keto Friendly Nuts and Seeds

    The list of nuts and seeds below are fine to enjoy in moderation and contain fewer carbs than nuts like cashews, peanuts and pistachios. It's best to buy them either raw or roasted, with no additives or sugar added.

    • Pecans
    • Almonds
    • Walnuts
    • Macadamia
    • Sunflower Seeds
    • Pumpkin Seeds
    • Chia Seeds
    • Poppy Seeds
    • Sesame Seeds
    • Pine nuts
    vitamins on white counter

    What Vitamins or Supplements Should I Take on a Keto Diet?

    These are some great supplements that I highly recommend considering:

    • Daily Multivitamin
    • Magnesium
    • Biotin
    • Omega 3
    • Trace Minerals
    • Apple Cider Vinegar Capsules
    cooking utensils on slate counter

    My Favorite Kitchen Tools & Utensils

    • Silicone Baking Muffin Cups
    • Silicone Baking Mini Muffin Cups
    • Silpat (Silicone Baking Mat)
    • Silicone Utensils
    • Parchment Paper
    • Veggie Spiralizer
    • Whisk
    • Microplane Grater
    • Slow Cooker
    • Air Fryer
    • Popsicle Molds
    • Frother
    • Instant Pot
    • Hand Mixer
    • Food Processor
    • Meal Prep Glass Containers 
    • Meal Prep Glass Containers - 2 compartment
    • Meal Prep Glass Containers - 3 compartment

    Other Keto Products

    • Grass-Fed Collagen
    • MCT Oil Powder
    • Keto Nola Bars
    • Keto Bars
    • Keto Test Strips
    • Keto Chocolate Snacks
    • Whisps Cheese Crisps
    • Shitake Mushroom Crisps
    • Lily's Chocolate Bars
    • Beef Jerky
    • Keto Granola
    • Pork Rinds
    • Quest Protein Bars
    • Quest Tortilla Protein Chips
    • Keto Chocolate Bark
    • Keto Chow
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