The Keto Kitchen

The first step in making sure you follow a keto diet is filling your pantry and refrigerator with plenty of keto-friendly items. The following are what we recommend you have on hand for the diet.

Must-Have Pantry Items

The key to any successful keto diet is adding flavor and spice. Filling your pantry with plenty of keto-friendly items will not only enhance your success, but also help you cook up some delicious dishes.

SALT, HERBS, AND SPICES Kosher salt, black pepper, garlic powder, onion powder, crushed red pepper flakes, cayenne pepper, paprika, chili powder, thyme, oregano, basil, bay leaves, and mustard powder

LOW-CALORIE SWEETENERS Such as stevia GHEE

You can find ghee in the oil aisle.

Avoid refined or bleached varieties.

COLD-PRESSED OR VIRGIN COCONUT OIL

EXTRA-VIRGIN OLIVE OIL

Look for ones in light-protected, green-glass bottles.

Must-Have Perishable Items

When purchasing perishable items for your keto kitchen, be sure to choose those that are naturally low in net carbohydrates and high in fat. Aim for full-fat dairy products, skin-on poultry, and meats with plenty of marbling.

BUTTER

If possible, aim for grass fed; the bright yellow color indicates healthy fat content!

FRESH POULTRY Skin-on chicken or turkey thighs, wings, drums, or breasts; duck; ground chicken; and ground turkey FRESH VEGETABLES Spinach, kale, chard, collard greens, carrots, zucchini, eggplant, mushrooms, broccoli, small amounts of peppers, mustard greens, cauliflower, cabbage, and tomatoes

WHOLE NUTS, SEEDS, AND NUT OR SEED FLOURS Walnuts, almonds, chia seeds, pumpkin seeds, sunflower seeds, almond flour and meal, ground flaxseeds, coconut flour, and unsweetened flaked coconut CHEESE Full-fat Parmesan, mozzarella, cheddar, ricotta, and specialty cheeses

FRESH MEAT Steak, pork chops, tenderloin, ground beef, and certain processed products like sausage without a lot of fillers EGGS

FRESH SEAFOOD Salmon, tuna, trout, sardines, shrimp, scallops, and crab