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.
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!
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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!
- Almond Flour
- Coconut Flour
- Oat Fiber
- Psyllium Husk Powder
- Ground Flaxseed
- Xanthan Gum
- Glucomannan
- Beef Gelatin Powder
- Baking Powder
- Baking Soda
- Unsweetened Cocoa Powder
- Sugar-Free Chocolate Chips
- Unsweetened Shredded Coconut
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
- Monk Fruit
- Monk Fruit/Erythritol Blend
- Liquid Stevia
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
- Natural Apple Flavoring
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.
- 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
You can also make your own spice mixes:
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
- Hot Sauce
- Worcestershire Sauce
- Sriracha
- Sambal
- Thai Red Curry Paste
- Olive Oil
- Avocado Oil
Click here to make your own Keto salad dressings.
Keto Snacks
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
What Vitamins or Supplements Should I Take on a Keto Diet?
These are the exact supplements that I take and have been very happy with, so I highly recommend them!
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
- 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
Perfect Keto – Use code: KCC15 to save 15%
Nui – Use code: KCC10 to save 10%
Other Keto Snacks to Buy
- Lily's Chocolate Bars
- Beef Jerky
- Keto Granola
- Pork Rinds
- Quest Protein Bars
- Whisps Cheese Crisps
- Shitake Mushroom Crisps
- Quest Tortilla Protein Chips
- Keto Chocolate Bark
Keto/Low Carb Books
- Easy Keto – Wholesome Yum
- Keto Comfort Foods – Maria Emmerich
- 5 Ingredient Keto – Low Carb Yum
- The Everyday Ketogenic Kitchen – Carolyn Ketchum
- Keto Answers – Perfect Keto
