Keto Essentials: Stocking Your Pantry For Success

The keto diet is a high-fat, low-carb lifestyle designed to help your body enter ketosis, a state in which it burns fat for energy instead of carbohydrates. It's a restrictive diet, but there are still many delicious alternatives to beloved baked goods and snacks.

- Avocados

- Cauliflower

- Broccoli

- Spinach

- Grass-fed beef

- Organic chicken

- Salmon

- Tuna

- Nuts

- Eggs

- Olive oil

- Coconut oil

- Almond flour

- Erythritol

- Monk fruit sweetener

- MCT oil

- Ghee

High-fat, low-carb foods

When starting a keto diet, it's important to stock up on high-fat, low-carb foods to ensure success. Here are some must-haves to get you started:

High-Quality Oils

Avocado, olive, hazelnut, coconut, and sesame oils are all great choices for cooking and adding extra fat to your meals. Ghee, a type of clarified butter, is also a good option as it's pure fat and free from carbs and protein.

Nuts and Seeds

Sunflower seeds, chia seeds, flax seeds, pecans, walnuts, almonds, macadamia nuts, and pistachios are all keto-friendly options. They're high in healthy fats, protein, and fiber, making them a great snack to keep you full and satisfied.

Avocados

Avocados are a staple on the keto diet. They're packed with nutrients and healthy fats, and they're extremely versatile. Use them in salads, spreads, or even as a topping on your favorite keto-friendly toast.

Low-Carb Vegetables

Cauliflower, broccoli, spinach, bell peppers, celery, cucumber, eggplant, and asparagus are all great low-carb options. Frozen cauliflower is especially handy for making smoothies or rice.

Fatty Fish

Salmon, tuna, and sardines are excellent sources of healthy fats and protein. Grill, bake, or pan-fry them in a healthy oil, or serve them with low-carb veggies. Canned fish is also a convenient option for a quick keto meal.

Full-Fat Dairy

Go for grass-fed, organic, and full-fat options like cheese, Greek yogurt, and sour cream. Just be mindful of the carb content in pre-shredded cheeses. Nut milks like unsweetened coconut, almond, or hemp milk are also good alternatives, as they're low in carbs and high in fat.

Healthy Snacks

Olives, pork rinds, and beef jerky are all keto-approved snacks. You can also find keto-friendly chocolate, such as sugar-free chocolate bark or stevia-sweetened peanut butter cups. Moon Cheese is another great option—it's a natural, low-carb, cheese-based snack.

Sweeteners

Monk fruit, erythritol, and stevia are popular sugar substitutes that won't kick you out of ketosis. You can use them in your coffee, baking, or even as a sprinkle on fruit.

Alternative Flours

Almond flour and coconut flour are great for baking keto-friendly treats. They're high in fiber and add a wonderful depth of flavor to your favorite recipes.

Natural sweeteners

Monk Fruit Sweetener

Monk fruit sweetener is a natural sweetener extracted from the monk fruit, a plant native to southern China. It contains no calories or carbs, making it a great option for keto. Monk fruit is also rich in antioxidants, specifically mogrosides, which account for much of its sweetness. Depending on the concentration of mogrosides, monk fruit sweetener can be anywhere from 100 to 250 times sweeter than regular sugar. When purchasing monk fruit sweetener, be sure to check the ingredients label as it is sometimes mixed with sugar or other sweeteners, which can alter the calorie and carb content.

Erythritol

Erythritol is a type of sugar alcohol that occurs naturally in many fruits. It is about 70% to 80% as sweet as regular sugar but contains only 5% of the calories. Erythritol has a glycemic index of 0, meaning it does not spike insulin or affect blood sugar levels. It is a very popular keto sweetener due to its minimal aftertaste and cooling sensation when used in large quantities. Erythritol is available in both granulated and powdered forms and can be used in various recipes, including baking.

Stevia

Stevia is a natural sweetener derived from the Stevia rebaudiana plant and has been used for over 1500 years. It is a nonnutritive sweetener, containing little to no calories or carbs. Stevia is much sweeter than regular sugar, so recipes require less stevia to achieve the same level of sweetness. It is available in liquid, powdered, and granulated forms and can be used to sweeten drinks, desserts, and other dishes. Stevia has been shown to have no effect on blood sugar response and may even help lower blood sugar and blood pressure.

Xylitol

Xylitol is another type of sugar alcohol commonly found in sugar-free products like gum, candies, and mints. It is as sweet as sugar but contains fewer calories and carbs. The carbs in xylitol don't count as net carbs as they don't raise blood sugar or insulin levels to the same extent as sugar. Xylitol can be easily added to tea, coffee, shakes, or smoothies. It can also be used in baking but may require additional liquid in the recipe as it tends to absorb moisture. Xylitol has been associated with digestive problems when used in high doses, so it is recommended to scale back intake if any adverse effects are noticed.

Allulose

Allulose is a relatively new natural sweetener that behaves similarly to sugar but without the same metabolic effects. It has a glycemic index of 0 and does not impact blood sugar levels. Allulose is 70% as sweet as sugar and can be used as a 1:1 replacement in most recipes. It creates more moist and soft baked goods compared to other keto sweeteners. Allulose also browns, caramelizes, and dissolves like sugar, making it a great choice for baking.

Kitchen tools

Knives and Cutlery

A good set of knives is essential for chopping meats, vegetables, and other ingredients. A dietitian at The Keto RD, Jessica Harvey, recommends the Wüsthof brand.

Avocado Storage

Avocados are a staple in the keto diet, so it's worth investing in an avocado keeper to keep them fresh and prevent browning.

Kitchen Scale

A digital kitchen scale is handy for monitoring portion sizes, an important aspect of the keto diet. The Etekcity Digital Kitchen Scale is a popular option with positive reviews on Amazon.

Blender

A blender is useful for making nut butter and keto soups. The Vitamix E310 Explorian Blender is a professional-grade option.

Food Processor

A food processor is great for preparing zoodles and low-carb sauces. The Ninja Food Processor with a 400-Watt base combines food processing and spiralizing functions.

Instant Pot

The Instant Pot is a versatile appliance for cooking keto meals quickly. You can use it as a pressure cooker, slow cooker, steamer, sauté pan, baker, and warmer.

Air Fryer

The Ninja Foodi Air Fryer is another handy appliance for preparing keto meals. It can also pressure cook, slow cook, and steam.

Baking Sheets and Pans

Baking sheets with cooling racks are ideal for keto biscuits, cookies, and other baked goods. An extra-large sheet pan and non-stick cooling rack set is perfect for cooking bacon in the oven.

Spatulas

An offset spatula is a useful tool for keto bakers, especially when spreading thick batters and loosening fragile cookies from pans.

Meal Prep Containers

Meal prep containers with different compartments are essential for planning and storing keto meals and snacks. Look for options that are microwave, dishwasher, and freezer-safe, like the Enther Meal Prep Containers.

Other Handy Tools

Other useful tools include an avocado slicer, milk frother, and a mini muffin pan for making keto fat bombs.

Keto cookbooks

When starting a keto diet, it is important to have a good collection of keto cookbooks to help you prepare delicious and nutritious meals. Here are some highly-rated keto cookbooks that can make your keto journey easier and more enjoyable:

The Wholesome Yum Easy Keto Cookbook: 100 Simple Low Carb Recipes. 10 Ingredients or Less

This cookbook by Maya Krampf, the founder of the popular low-carb keto website Wholesome Yum, features 100 keto-friendly recipes, including flourless chocolate chip peanut butter waffles, sheet-pan sausage breakfast sandwiches, and crispy keto chicken fingers. The recipes are quick, easy to follow, and delicious, with most requiring 10 ingredients or less. It has received numerous positive reviews on Amazon, with an average rating of 4.7 out of 5 stars.

The Ultimate Guide to Keto Baking: Master All the Best Tricks for Low-Carb Baking Success

This cookbook is perfect for those who want to enjoy baked goods while sticking to their keto diet. It offers more than 150 sweet and savoury recipes, including everyday cookies, special occasion cakes and pies, breads, crackers, and even pizza. With this book, you can indulge in your favourite baked treats without compromising your keto lifestyle. It has received excellent reviews, with an average rating of 4.8 out of 5 stars on Amazon.

Keto Meal Prep by FlavCity: 125+ Low Carb Recipes That Actually Taste Good

This cookbook is a great investment if you're looking for tasty and nutritious keto meals. It offers 125+ low-carb recipes that are designed to be delicious and convenient. With this book, you'll discover that eating keto doesn't have to be boring or restrictive. It has earned rave reviews, with an average rating of 4.7 out of 5 stars on Amazon, and many reviewers praising the flavour and ease of the recipes.

Southern Keto: 100+ Traditional Food Favorites for a Low-Carb Lifestyle

Southern Keto is an excellent choice if you're looking for keto-friendly versions of traditional comfort food favourites. It offers over 100 recipes that put a low-carb twist on classic Southern dishes. This book is perfect for those who want to enjoy the flavours of the South while sticking to their keto diet. It has received impressive ratings, with an average of 4.7 out of 5 stars on Amazon.

Easy Everyday Keto by America's Test Kitchen

This cookbook is all about making keto meals that are both delicious and convenient. It includes a variety of recipes for breakfast, lunch, dinner, sides, and snacks, so you'll never get bored with your meal options. The book also comes with a shopping guide that recommends specific ingredients to help you recreate the dishes with precision. Easy Everyday Keto has received positive feedback, with an average rating of 4.6 out of 5 stars.

Keto-friendly snacks

When starting a keto diet, it's important to stock up on keto-friendly snacks to keep your energy high and your stomach happy. Here are some ideas for tasty and nutritious keto snacks:

Savoury Snacks

• Salami Chips: These salty, low-carb chips are a great snack option and can also be served as a gluten-free party appetiser.
• Bacon-Wrapped Scallops: This dish is easy to make and is sure to impress your guests. Simply wrap scallops in thin-cut bacon and bake or air fry until crispy.
• Mini Frittatas: Beat some eggs, add your favourite low-carb ingredients like spinach, mushrooms or cheese, and bake in a muffin pan for bite-sized savoury snacks.
• Caesar Salad Bites: Make edible salad cups by baking grated Parmesan cheese on a baking pan. Fill them with your favourite Caesar salad ingredients and top with roasted pumpkin seeds or pistachios for extra crunch.
• Veggie Sticks with Guacamole: Avocados are a great source of healthy fats and fibre. Make your own guacamole by mashing avocado and mixing with lime juice, red onion, and salt and pepper. Serve with veggie sticks like celery, bell peppers, or broccoli.
• Bone Broth: Bone broths are cooked longer than traditional broths, resulting in a higher protein content. They make a tasty and unexpected keto-friendly snack, especially when augmented with coconut oil, butter, or ghee.
• Flax Crackers with Cheese: Ground flax seeds are a great base for keto-friendly crackers as they are loaded with fibre and omega-3 fats. Pair them with sliced cheese for a delicious and nutritious snack.
• Stuffed Mushrooms: Mushrooms are low in carbs and provide essential nutrients like selenium, potassium, and vitamin D. Try stuffing button mushroom caps with herbed cream cheese or ground sausage for a tasty keto snack.
• Meatball Sliders: Instead of using a bun, wrap your favourite meatballs in lettuce for a low-carb snack. You can also serve them with a tomato-garlic aioli for an extra dose of healthy fats.
• Dill Pickle Wraps: Wrap dill pickles and cream cheese with deli meat like ham, turkey, or roast beef for a high-protein, low-carb snack.

Sweet Snacks

• Raspberries with Cottage Cheese: Raspberries are relatively low in carbs and can be enjoyed in moderation on a ketogenic diet. Pair them with cottage cheese for a boost of healthy fats and protein.
• Keto Cookie Dough Bars: These bars provide the comfort of edible cookie dough while still keeping your snack keto-compatible. They're perfect for a midday treat or dessert.
• Keto Peanut Butter Cup Fat Bombs: These fat bombs are a great on-the-go snack to satisfy your sweet tooth. Store them in the fridge as they can get a little melty at room temperature.
• Keto Tortilla Chips: These versatile chips can be served with guacamole or grilled corn salsa, or you can make them sweet by sprinkling with cinnamon-sugar and dunking in keto hot chocolate.
• Keto Ice Cream: This keto-friendly ice cream is creamy and rich, with just the right amount of sweetness. Feel free to add in some cookie dough keto fat bombs for extra indulgence.
• Keto Pumpkin Bread: This cinnamon-kissed, chocolate chip-studded loaf is a keto MVP during the fall season. Enjoy it as a sweet snack or dessert.
• Keto Cereal: Make a big batch of this keto-friendly granola and enjoy it as a quick and easy snack or breakfast throughout the week.
• Keto Chocolate Chip Cookies: Indulge in these magic keto cookies that are easy to make and flourless, so you can feel good about having more than just one.

Remember to always read the nutrition labels and ingredient lists to ensure your snacks are truly keto-friendly and align with your specific dietary needs and goals.

Frequently asked questions