Ingredients for high protein pasta salad in a wooden bowl.

Having a strategically stocked keto kitchen is the best way to set yourself up for a successful ketogenic lifestyle. It makes meal prepping, cooking, and staying on track a whole lot easier.  

As someone who has eaten low-carb food for several years now, I have accumulated my fair share of keto kitchen essentials — from pantry and fridge staples to gadgets and tools that have become lifesavers in my daily cooking routines.

Ingredients for high protein pasta salad in a wooden bowl.

In this article, I share not only my favorite go-to items but also the brands and specific products I have found to be the most reliable and effective for a keto lifestyle. And in case you’re in need of inspiration, I also share some delicious keto meals that will have you putting these keto staples to use.

Let’s stock up your kitchen and get cooking!

My Go-To Shops for Keto Essentials

Although I wish it weren’t true, I am a firm believer that you can’t buy all your essentials in one place

Certain grocery stores are great for fresh produce, while others have a fantastic selection of pantry items. Some places have better prices or higher-quality versions of specific products, while certain online stores carry more unique keto-friendly brands. 

Therefore, I typically shop at a few different locations throughout the week to ensure I have everything I need. I know it sounds tedious, but you can plan your shopping trips according to your schedule and needs, making it a lot more manageable. 

Here are my go-to spots for keto kitchen essentials:

  • Local Farmers’ Markets: For fresh, locally grown produce at affordable prices.
  • Trader Joe’s: For everything from pantry staples like seasonings and snacks to dairy items like cheese. I love TJ’s one-of-a-kind selection! 
  • Whole Foods Market: For high-quality meats, eggs, dairy, olive oil, and specialty items like keto-friendly tortillas.
  • Aldi: For budget-friendly grass-fed beef, dairy, and everyday items like La Croix and other treats.
  • Thrive Market: I use this online store for the majority of my keto-friendly pantry items, including sauces/condiments, snacks, and beverages. (Use code SHREDHAPPENS and join Thrive Market today to get 30% off your first order AND a FREE gift worth up to $60!)
A bowl of kaizen rice with sides for low carb rice alternatives.

Top 7 Low Carb Pantry Staples

Now that you know where I like to shop, let’s open up my pantry and see what’s inside! 

While I’ve got a full selection of items, we’re going to focus solely on the fuel for my ketogenic diet. That way, you can stock up and make delicious meals without having to make multiple trips to the store each week.

1. Graza Extra-Virgin Olive Oil

Air fryer Mediterranean vegetables in a blue bowl with fork and toppings.
Air Fryer Mediterranean Vegetables

Available in-store at Whole Foods, Graza’s olive oil is my favorite because it is cold-pressed, unfiltered, and has a rich flavor. 

It is also made from single-varietal Picual olives, which means it was never blended with other oils, flavors, or other unnecessary ingredients. I use it for cooking, dressings, marinades — you name it!

Here are some of my recipes that you can make with Graza olive oil:

2. Blue Diamond Almond Flour

You can find this Blue Diamond almond flour on Amazon or just about any grocery store nowadays. It’s a great low-carb, gluten-free alternative to all-purpose flour and is perfect for making keto-friendly baked goods, thickening up sauces, and coating meats for a crispy texture.

Try out Blue Diamond almond flour in these tasty recipes!

3. Nuts

Pistachio crusted chicken on a green plate with a fork.
Pistachio Crusted Chicken

When on a keto diet, nuts are your BFF. They’re not only low-carb but high in protein and healthy fats, which are vital for maintaining healthy muscle mass and energy levels. 

Here are some nuts you’ll always find in my pantry:

4. Kaizen Products

Kaizen lupini rice packaging for low carb rice alternatives.
Kaizen Low-Carb Rice

If you’re new here, Kaizen is my low-carb pasta, rice, and flour brand. It’s made with lupini beans and other clean, simple ingredients. The pasta and rice have a whopping 20g of protein and only 6g of net carbs, while the rice has 12g of protein and only 1 g of net carbs. 

But what really sets Kaizen apart from the rest is the taste and texture. It’s so close to the real thing that you won’t even believe it’s made from beans! You can order my Kaizen products online from AmazonThrive Market, or at Kaizenfoodcompany.com.

Use code SHREDHAPPENS to save 20% on any purchase!

Here are some of my favorite recipes using Kaizen Products:

5. Lakanto Monkfruit Sweetener

Lakanto is my #1 go-to low-carb sweetener. It’s a zero-calorie, zero-glycemic, granulated sweetener that’s a blend of monkfruit and erythritol. I love using this in my baking recipes to support a healthy lifestyle. 

You can get this on Amazon or Thrive Market, and they also have a variety of types, such as classic, golden, and powdered. 

I used Lakanto to make these two delicious recipes: 

6. Flavcity Protein Smoothies

If you’re looking to get a major boost of protein in your diet, Flavcity’s protein smoothies are where it’s at! Not only do you get 25g of protein per serving, but an added 10g of collagen as well. 

These smoothies come in delicious flavors like vanilla, chocolate, and strawberry and are made with wholesome ingredients like organic grass-fed whey protein, coconut milk powder, and monk fruit extract.

You don’t even need a blender, either! Just scoop the powder into your favorite bottle with your milk of choice and shake it up. Perfect for on-the-go or post-workout fuel. 

Order online and use code SHREDHAPPENS to save 15%!

7. Hu Chocolate

Frozen chocolate covered raspberries on a green plate over a gray marble surface.
Frozen Chocolate Covered Raspberries with Pistachios

Having a way to satisfy your sweet tooth on a low-carb diet is non-negotiable. I really love Hu Kitchen chocolate because it tastes way better than the sugar-free or vegan chocolate chips I’ve used in the past.

Their chocolate is made from organic cacao, unrefined organic coconut sugar or dates, and organic fair-trade cocoa butter. Plus, it’s free of dairy, palm oil, soy lecithin, and refined sugar.

You can find Hu Kitchen products on Amazon in a variety of flavors. Try their dark chocolate or milk chocolate sampler packs to find your favorite. I particularly love their Hu Chocolate Gems, which I use for both snacking and baking.

Try it with my Frozen Chocolate Covered Raspberries with Pistachios!

Top 6 Low Carb Refrigerated Items

These are perishable items, so you have to be a little more mindful about expiration dates and storage. I use these keto staples in so many of my recipes. I left out meat, fruits, and veggies as these are obvious choices that should be in your fridge. 

If you are curious if certain foods are keto-friendly or not, here are some of my suggested posts:

1. Good Culture Cottage Cheese

Cheese stuffed peppers on a wooden cutting board with seasoning.
Cottage Cheese Stuffed Peppers

I can’t say enough good things about Good Culture cottage cheese. I usually get this at Whole Foods, and it’s a staple in my fridge. It has 19 grams of protein per cup, it’s organic, and the ingredients are pretty much just cultured skim milk, cream, salt, and enzymes. You can’t beat that! 

If you’ve had lower-quality cottage cheese, give this one a try, and you’ll notice just how much you’re missing out on. I know cottage cheese gets a bad rap, but it’s an excellent source of protein and a keto superfood. Don’t hate it till you try it!

These recipes are a common occurrence in my weekly snack rotation:

2. Chosen Foods Avocado Mayo

I order this on Thrive Market, and it’s honestly a game-changer. It’s made with avocado oil and cage-free eggs, and it has zero carbs! I use this as a sandwich spread or even as a dip for my veggies. 

If you’re trying to eliminate processed ingredients from your diet, this is an excellent alternative to traditional mayo. Plus, the healthy fats from the avocado oil make it perfect for keto! 

Some recipes that use Chosen Foods avocado mayo:

3. Vital Farms Eggs

Close up of how to make jammy eggs recipe.
How to Make Jammy Eggs

Many of us often overlook the importance of quality eggs in our diet. But trust me, once you try Vital Farms eggs, there’s no going back. These eggs are pasture-raised and have a deep orange yolk, meaning they are full of nutrients and healthy fats. 

Not only do these eggs taste amazing, but they also come from ethically-treated hens that live outside on pastures. So not only are you supporting your health, but you’re also supporting sustainable and humane farming practices. 

Some recipes that showcase Vital Farms eggs:

4. Kettle and Fire Bone Broth

You can get Kettle and Fire bone broth from either Amazon or Thrive Market. This brand uses high-quality bones and vegetables to create a flavorful and nutritious broth that’s perfect for soups, stews, or just sipping on its own. 

According to Healthline, bone broth is known for its gut-healing properties and can also support joint health and boost the immune system. Plus, it’s a great source of collagen and protein. 

Some creative ways to use Kettle and Fire bone broth:

5. Greek Yogurt

Homemade gyro bowl recipe in a bowl with sauce and toppings.
Homemade Gyro Bowl Recipe

While I love many products from Aldi, I’ll literally go out of my way to make sure I get their Friendly Farms Greek yogurt. It’s affordable and has a creamy texture that rivals even the most expensive yogurt brands. 

Plus, it’s packed with protein and makes for a great snack or addition to plenty of meals. If you’ve been with me for a while, you know I use Greek Yogurt like it’s going out of style!

Here are a few recipes to try using Friendly Farms Greek Yogurt:

6. Califia Farms Almond Milk

Supermarkets are full of low-quality almond milk brands loaded with additives and fillers, but not Califia Farms. This brand, which is found at Whole Foods, is free of carrageenan and other harmful ingredients. It also uses sustainably sourced almonds for its milk.

Califia Farms almond milk is also dairy-free, soy-free, gluten-free, and non-GMO. It comes in a variety of flavors, including vanilla, chocolate, and even cold-brew coffee.

Try Califia Farms almond milk with my rich and fluffy Lupin Flour Pancakes!

My 7 Most Used Kitchen Supplies

Spending a lot of time in the kitchen as one does, I’ve acquired a great selection of products that make my life easier. Here are 6 of my most frequently used kitchen supplies in no particular order:

  1. ZWILLING Glass Food Storage: These glass containers are perfect for meal-prepping or storing leftovers. They are durable, microwave and oven-safe, and come in a variety of sizes to fit any need.
  2. Wildone Mixing BowlsThese stainless steel mixing bowls are a staple in my kitchen. They come in a set of 5 and have non-slip bottoms, making them perfect for all kinds of cooking and baking tasks.
  3. Kitchenaid 3.5-Cup Food ProcessorA must for making sauces, marinades, and salad dressings. It takes up minimal counter space and is easy to clean.
  4. Cuisinart 8-Cup Food Processor: For those bigger tasks, like shredding cheese or chopping up veggies for a big meal, this food processor is my go-to.
  5. Calphalon Stainless Steel Pan SetFeatures cool-touch handles, easy-to-clean non-stick coating, and is oven-safe up to 500 degrees. These pans are my everyday cookware.
  6. Le Creuset Grill Pan: For those days when I can’t grill outside, this cast iron grill pan gives me the perfect char on my meats and veggies.
  7. Shun Kiritsuke KnifeEvery cook needs a good knife, and this one is my favorite. Made with high-quality Japanese steel, it stays sharp and makes cutting and slicing a breeze.
Ingredients for kofta wrap in a mini blender.
Kitchen Aid 3.5-Cup Food Processor

FAQ

What foods should I avoid during keto?

Some foods to avoid while on a keto diet include high-carb fruits (such as bananas, grapes, and apples), starchy vegetables (like potatoes and corn), grains and certain legumes (including wheat, beans, and lentils), processed foods, and added sugars.

It’s also important to limit your intake of alcohol and artificial sweeteners, as they can affect your blood sugar levels and hinder your progress on the keto diet.

What factors do you consider when shopping for kitchen supplies?

When shopping for kitchen supplies, I consider the quality and durability of the product, as well as its functionality. I also look for items that are easy to clean and maintain. It’s also super important that they’re made of non-toxic materials, as I’ve been trying to prioritize my health and the environment in my purchasing decisions. 

And, of course, I always look for a good deal and compare prices to get the best value for my money. But over the years, I’ve learned that it’s better to invest in high-quality, long-lasting products rather than constantly replacing cheaper, lower-quality items. 

Is it necessary to follow specific recipes while on keto?

While following specific keto recipes can be helpful, it’s not necessary. The key to success on a keto diet is staying within your daily carb limit and focusing on whole, unprocessed foods. 

You can easily create your own keto-friendly meals by focusing on protein, healthy fats, and low-carb vegetables. Experimenting with different ingredients and flavors is part of the fun of the keto diet! 

Ingredients for radish potato salad in a bowl.

Check Out More of My Food Guides

Recommended Products

  • Kaizen: Code SHREDHAPPENS saves 20% on any purchase.
  • Thrive Market: Code SHREDHAPPENS – Join Thrive Market today to get 30% off your first order AND a FREE gift worth up to $60!
  • Flavcity: Code SHREDHAPPENS saves 15%.

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