The Best 15 Keto Staple Foods

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Your pantry is where your keto journey starts. Having the right foundation and supplies will help you stick to the diet and achieve longevity in a lifestyle that can seem restrictive at first. Not having to reinvent the wheel every time you go keto shopping will save you time, money, and help you get results faster.

If you are ready, I wrote an article about how to start keto diet the right way, Im sure you will find it very helpful.

Your kitchen is where your keto journey starts. 

Having the right foundation and supplies will help you stick to the diet and achieve longevity in a lifestyle that can seem restrictive at first. Not having to reinvent the wheel every time you go keto shopping will save you time, money, and help you get results faster.

Having a keto list can help you get started on your journey. 

  • Instant Pot or Slow Cooker: These appliances take away the guesswork of cooking meat and vegetables at the same time, which means less time spent in the kitchen! You just need to turn them on and let ’em go! A slow cooker makes great use of leftover meat from last night’s dinner as well as fresh produce from this morning’s farmers market run—all while giving it that tender texture we all know and love about pulled pork sandwiches or chicken soup for days (okay maybe not THAT much).
  • High-Quality Protein Supplement Powder: This stuff is key! It will give your body all of those nutrients necessary for recovery after exercise or hard days at work/school/life in general (if there are any really hard days). Plus if there aren’t any hard days then don’t worry too much because chances are good that they’ll either be over soon enough OR they’ll be replaced by even more difficult challenges down the road which brings us back full circle back around again.

Here are some of the most important staples to have on hand, ready for you to make low carb creations:

  • Keto Chow – This is a complete meal replacement shake that can be used as a meal replacement or a snack.
  • MCT oil – This is an essential ingredient in order to get all the benefits of ketosis and lose weight by burning fat instead of carbs. MCT stands for medium chain triglycerides, which are fats that can be absorbed quickly into the bloodstream instead of regularly processed carbs like those found in regular foods (such as potatoes). There are many different types but most people will use coconut oil because it’s easy to find online or at Whole Foods stores without having to buy individual bottles which might not fit into their budget very well when trying out this new dieting lifestyle change.
  • Cheddar cheese slices – These make great toppings for casseroles or pastas dishes too! They’re also great when paired with bacon slices too. You could even add some lettuce leaves if you want something more substantial looking than just plain cheese alone would provide.

1. Grass fed butter or ghee

I can’t think of a better way to welcome the season than with this butter. It’s not only delicious, it’s also one of the most healthy fats you can eat. If you’re new to keto or simply want to improve your diet, grass fed butter is a great place to start.

If you’re wondering how to tell if your butter is grass fed or not, look for words like “pasture-raised” or “grass fed” on the label. If there are no labels at all (or thin ones), then it’s probably not grass-fed—and that means less healthy!

To store your butter in its best condition: Keep it refrigerated and use within 5 days after opening; do not freeze!

2. Full Fat Coconut Milk

  • Full Fat Coconut Milk
  • Coconut milk is a great substitute for dairy and can be used in many recipes. It has a high amount of saturated fat, so it’s best to keep your portion sizes small if you’re trying to avoid that type of fat. This will also help you stay on track with your macros (since full-fat coconut milk has fewer carbs than low-fat). You can use this as a base for smoothies or as a sauce over vegetables or meat!

3. Unsweetened Almond Milk or Cashew Milk

Almond milk is a good source of protein and calcium, which can help you lose weight. It also has a creamy consistency that makes it great for cooking or adding to smoothies.

Cashew milk is another option if you’re looking for something with more protein and less carbs than almond milk. It has a similar taste to other nut milks but lacks the same thickness as cashews make them easier to digest on your stomach (if you have any issues). If you prefer the taste of cashews over almonds, then this might be more up your alley!

4. Avocados

Avocados are a great source of healthy fats and they’re also full of fiber, potassium, vitamin E and B vitamins.

Avocados are an excellent source of monounsaturated fat (the type that can help lower your cholesterol), which means they’ll help you feel fuller for longer when you eat them as part of your ketogenic diet plan.

5. Eggs

Eggs are a great source of protein and have many vitamins and minerals. They also contain choline, which is important for brain function, lutein and zeaxanthin (two carotenoids), both of which are antioxidants that may help protect against cancer.

6. Extra Virgin Olive Oil

Olive oil is a staple of the keto diet. It’s high in monounsaturated fats and low in carbohydrates, making it a great choice for your daily intake. In addition to being heart healthy and brain-boosting, olive oil also helps with digestion and inflammation—all things you want your body to be doing well!

Another perk? Olive oil has been shown to help with hair growth (1). I personally use it on my scalp and hair when I go out because it has such amazing properties that can benefit anyone’s scalp!

7. Cream Cheese

Cream cheese is a staple of any low-carb diet. It can be used to make keto cheesecakes, cookies and cupcakes, pancakes, and more.

To use cream cheese on your ketogenic diet:

  • Use it as an ingredient in baking recipes that call for butter or shortening (like this recipe).
  • Add it in place of sour cream when making dips like guacamole or salsa.

8. Flaxseed Meal

Flaxseed meal is a great source of fiber, omega-3 fatty acids, and lignans.

Flaxseeds are high in soluble fiber which helps lower cholesterol and blood sugar levels. They also contain antioxidants that help to fight free radicals that cause oxidative stress on the body.

9. Almond Flour or Coconut Flour

Almond flour and coconut flour are both high in protein, fiber and low carb. They’re great to use in baking because they add an extra layer of flavor without adding too much carbs to your recipe. You can also use them to thicken sauces or create a thickening agent for soups and stews.

10. Sugar Free Liquid Stevia Sweetener

Stevia is a natural sweetener that comes from a plant called Stevia rebaudiana. It’s been used for centuries in South America and Asia as an alternative to sugar, but it can also be used as a replacement for artificial sweeteners like granulated sugar and Splenda.

Stevia is different from other common zero-calorie artificial sweeteners because it doesn’t have any calories or carbohydrates; therefore, there’s no need to worry about weight gain when you use stevia regularly! This makes it perfectly healthy for anyone who wants to lose weight or maintain their current body composition despite their diet being high in fat and low in carbs (which often leads me back into my rut).

The best part about using stevia? It tastes so much better than regular high fructose corn syrup!

11. Unsweetened Chocolate Baking Chips (sugar free)

You can use any type of chocolate chips, but I recommend using unsweetened baking chips. You can also use a sugar free chocolate bar (or a sugar free chocolate spread) to make your own low carb, keto friendly candy. If you’re looking for something that won’t give you any carbs at all, then try making some homemade ketchup by adding spices like garlic powder and onion powder!

12. Fresh Meat / Poultry / Seafood / Fish

  • Buy fresh, not frozen.
  • Buy fresh, not canned.
  • Frozen meat can be just as good as fresh in a pinch, but it does tend to be slightly less nutritious and has a longer shelf life (and will cost you less overall). If you’re looking to save money on your meals or want something that’s going to last longer than the week between grocery store trips (or even longer), then go for the frozen options over anything else!

13. Low Carb Nuts & Seeds

Nuts and seeds are one of the most nutrient-rich foods on keto. Nuts contain healthy fats that are needed for proper brain function, while seeds offer protein and fiber. They can be used in salads, smoothies and desserts as well as on their own!

  • Almonds: These nuts are high in vitamins E (which helps prevent heart disease) and K (which helps keep your blood pressure low). They also have anti-inflammatory properties that help reduce joint pain from arthritis or osteoarthritis.
  • Pecans: These nuts provide ample amounts of manganese which is great for bone health since it helps build strong bones.
  • Walnuts: Walnuts are rich sources of antioxidants including vitamin E (antioxidants fight free radicals), selenium (known for its role in detoxification) along with zinc which aids in memory retention over time.

Pumpkin Seeds: Pumpkin seeds contain both zinc and magnesium which help promote healthy hair growth; they also contain omega 3 fatty acids which promote good skin health.

  • Chia Seeds: Chia seed contains up to 10 times more omega3 than fish oil capsules! It’s a great source of plant-based protein while being low carb so you can still enjoy all kinds

14. Low Carb Vegetables & Greens

  • Low Carb Vegetables & Greens

As the name implies, this is a list of low carb vegetables and greens. This includes spinach, kale/kale salads, mixed greens and bell peppers (yes you can have a salad without bread!). Other than that it also includes cucumbers, tomatoes and broccoli! I have tried many different recipes with these foods but my all time favorite has been cauliflower rice combined with eggs in the morning or as a side dish for lunch or dinner.


My keto staples are the things I can’t live without. It’s pretty much just my crutch when it comes down to what I eat and how much sugar I have in my diet. I hope this post will help some of you with your own keto journey! There you have it! 15 of my absolute favorite keto staples. I hope you enjoyed reading this post, and feel free to share this article with your friends who may want to join the keto lifestyle.

Thanks for reading!


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