How To Stock a Keto Kitchen + Pantry
How To Stock A Keto Kitchen + Pantry – Come take a tour of my kitchen to see how I stock my fridge, pantry, spice cabinet + baking cabinet with my favorite clean keto ingredients, produce, pantry staples + snacks!
THIS POST IS SPONSORED BY SPROUTS
I’m always getting asked the essentials you need in your kitchen when starting out eating clean Keto. There are some produce, condiments, pantry staples, cooking oils, vinegars, spices + baking swaps I recommend having on hand.
Come take a tour of my kitchen, and I’ll share all my favorites!
This was filmed the 2nd week of January, and coincides with my 2nd Week of January weekly menu.
Table of Contents
Watch a Tour of My Clean Keto Kitchen
Tips for Stocking + Maintaining A Keto Kitchen
- Go through everything in your fridge, pantry + spice cabinet. Get rid of anything that is not keto friendly. Don’t forget condiments! They can have a ton of sugar in them.
- Don’t feel like you need to get EVERY ingredient you could ever need right at the beginning. Instead, get the ingredients you need for that weeks worth of meals. You will slowly build up stocked kitchen over time. This will feel much less overwhelming.
- Every week, clear out any expired food from your fridge BEFORE you grocery shop. Also, take inventory of any staple items you used up that you need to replace. Takes a few minutes, but your fridge will be cleaned out and organized and ready for your new groceries.
- Take advantage of bulk bins (love that Sprouts has so many keto pantry staples + spices in bulk!). It saves a lot of money, and reduced plastic waste.
- When your favorite pantry or freezer essentials go on sale, stock up!
Keto Refrigerator Essentials
Here are keto items that I always have in my refrigerator:
I love to get keto friendly organic produce, especially from Sprouts. Their produce department is amazing! Tons of organic vegetables to choose from. The vegetables I choose to cook with my meals each weeks varies, but the main ones in the rotation are:
- yellow squash
- bell peppers
- brussels sprouts
- green beans
Keto Fresh Herbs
Herbs add tons of flavor + freshness to meals. I can find any herb I need at Sprouts. Some favorites that I love to have are:
- green onions
Most fruit is really high in sugar, but there are a few low carb options that I love having in my fridge:
- orange (mostly I use the peel to zest and occasionally some of the juice for marinades, don’t recommend snacking on whole oranges)
Most condiments have a ton of sneaky sugar in them. Most keto condiments I homemake, but there are a few that I buy and highly recommend buying:
- True Made Foods Ketchup – hands down my favorite keto friendly ketchup! Has 0 sugar, but tastes exactly like ketchup!
- True Made Foods Veracha – this is a 0 sugar added sriracha that is keto friendly!
- Sprouts Organic Dijon Mustard – such great ingredients. No wine or sugar so it is also Whole30 friendly!
- Big Tree Coconut Aminos – a soy free soy sauce replacement (I don’t really have a brand preference, any brand will do)
- Red Boats Fish Sauce – used in a lot of asian dishes
- Cholula Hot Sauce – a keto friendly and whole30 friendly hot sauce
- Organic Tahini – this is ground up sesame seeds, delicious in salad dressings or sauces
- Toasted Sesame Seed Oil – delicious in salad dressings or in asian dishes
Here are my favorite homemade condiments + sauces I love having on hand:
- bbq sauce
- orange parsley sauce
- ranch dressing
- pesto aioli
- mixed nut butter
- almond butter
- pecan butter
- cashew butter
- almond milk
- bone broth
- cashew queso
Keto Meal Prep
I always like to have some meal prepped meals in my fridge and freezer. Here is a round up of my favorite keto meal prep meals, and I also share my favorite meal prep containers in the post too!
Keto Fridge Snack Foods
We don’t snack a ton, but there are a few things I like having in my fridge just in case
- Small guacamole cups (I can get these at Sprouts or Costco)
- organic salami
- organic turkey lunch meat
- organic string cheese or other cheeses (I try and avoid dairy for digestion issues, but my husband is fine with dairy and he likes having cheese on hand)
Keto Meats + Seafood
My freezer is really well stocked with meats. I am very particular about the meat that I eat, and source almost all of it from ButcherBox, which I highly recommend!
I transfer the frozen meat to the fridge 1 or 2 days before the meal so they have time to thaw. Some favorites are:
- chicken breasts
- chicken thighs
- chicken drumsticks
- chicken wings
- sugar free chicken sausages
- whole chickens that I break down myself
- pork tenderloin
- pork butt
- pork chops
- ground pork
- Pederson’s sugar free bacon
- Pederson’s sugar free pork breakfast sausage
- sugar free pork sausages
- filet mignon
- ribeye steaks
- beef tips
- beef stew meat
- chuck roast
- ground beef
- tri tip
- mahi mahi
I mostly drink water, but occasionally have other keto friendly drinks. Even though monk fruit is keto friendly, I try and avoid sweetened drinks because it activates my sweet tooth. Here are some keto beverage options:
- almond milk (I prefer my homemade)
- carbonated flavored water (like Spindrift or La Croix)
- plain hot tea
- unsweetened iced tea
- bone broth
- creamy cashew coffee
- cold brew coffee
Keto Pantry Essentials
A majority of our food is fresh produce and meat/seafood. But there are a few pantry staples I love to have on hand.
Keto Canned Goods
- Sprouts Brand Organic Coconut Cream: hands down the BEST coconut cream to make coconut whipped cream! I also love to use it in coffee or sauces like my coconut curry.
- Olives: great source of fat. Can also eat as a snack. Also love to use to make tapenade!
- Diced green chiles: adds tons of flavor to my homemade salsa or to mexican dishes like my verde chicken chili or barbacoa.
- Muir Glen Organic Petite Diced Fire Roasted Tomatoes: this is my favorite brand to use these to make salsa, add to my chili, add to soups. The fire roasted has so much more flavor!
- Muir Glen Organic Tomato Sauce: this is my favorite brand to use in my chili or in bolognese.
- Rao’s Marinara Sauce: my favorite keto + Whole30 friendly marinara sauce. Tastes just as good as anything I could make homemade! Love it with my meatballs! I can get this at Sprouts or Costco.
- Canned Tuna: great to have on hand to make my favorite avocado tuna!
- Canned Salmon: Essential to make my salmon cakes!
- Tomato paste: adds tons of flavor to soups + sauces! The squeeze tube is my favorite to avoid waste, love that Costco started carrying this. Stores so much easier in the fridge when you have leftovers.
- Capers: love them in my chicken piccata!
- Jarred verde salsa: Trader Joe’s makes my absolute favorite verde salsa. So yummy in a ton of my mexican dishes!
Keto Pantry Snacks:
- Chomps Beef Sticks: My favorite keto snack! I always have tons of beef sticks (I also love their turkey flavor!). I get them at Trader Joe’s or you can order them on chomps.com or amazon!
- Nuts + coconut flakes: we snack on lots of nuts. I always buy them raw and organic. If I need them roasted, I roast them myself (in a 350ºF oven until golden brown, usually 5-7 minutes). I find that Costco has the best price for organic raw nuts if you are ok with buying them in bulk. If you want to save money, Sprouts has great prices in their bulk bins so you can buy the exact amount you need. We love pecans, almonds, cashews, pine nuts, macadamia nuts, coconut flakes. I love storing them in quart mason jars!
- Pork Rinds: Pork rinds are great as a keto snack, or you can grind them up to make my pork rind panko. The best low carb crunchy coating to replace panko bread crumbs! Like in my chicken piccata, crispy pesto chicken, zucchini fries, etc.
Keto Spices + Baking Essentials
You don’t need much, I’m able to fit it all in 1 cabinet!
Take advantage of the bulk spices at Sprouts! I love storing my spices in these 4-ounce mason jars, then label them with a label maker. Makes it easy to find the spices you need, and also easy to see when you need to refill. All herbs and spices are keto friendly! My top pics that I use the most are:
- kosher salt (this is the ONLY salt that I will use, it is the best)
- whole peppercorns (I like using my pepper grinder for the best fresh pepper flavor)
- dried thyme
- garlic powder
- onion powder
- chili powder
- dried sage
- dried dill
- dried parsley
- dried chives
- red pepper flakes
- flaky sea salt
Keto Oils + Vinegars
I like to use clean and unrefined oils + vinegars for the healthiest choice. You’ll use these to cook your meat + vegetables in, also to use in sauces, dressings and marinades. I always have:
- olive oil (I get in bulk at Costco)
- avocado oil (I prefer the Sprouts or Chosen Foods Brand that I get at Sprouts)
- coconut oil (I get in bulk at Costco)
- grass fed ghee (I get in bulk at Costco, the Sprouts brand is also great!)
- avocado oil spray (Sprouts brand and Chosen Foods are my favorite)
- coconut oil spray (Sprouts brand is my favorite)
- red wine vinegar (I prefer the organic Napa Valley Naturals brand)
- rice wine vinegar (no real preference, often buy the organic Sprouts brand)
- apple cider vinegar (no real preference, often buy the organic Sprouts brand)
- distilled white vinegar (no real preference, often buy the Sprouts brand)
Keto Baking Essentials
Rather than using white flour and panko bread crumbs, there are some great keto swaps you can make to keep it low carb! Many of these can be found in the bulk bin area of Sprouts.
- almond flour (I use the Costco brand, works great and great price!)
- tapioca flour (I’ll use sparingly as a thickener in sauces, prefer Bob’s Red Mill Brand)
- arrowroot powder (I’ll use sparingly as a thickener in sauces, prefer Bob’s Red Mill Brand)
- coconut flour (I don’t use this flour often, and just in baked goods, no brand preference)
- nutritional yeast (adds a cheesy flavor to sauces without adding any dairy! No brand preference)
- unsweetened cacao or cocoa powder (no real brand preference, can usually find an organic one at Costco)
- monk fruit (I prefer Lakanto brand. I can get it at Costco in bulk! Also at Sprouts. The only low carb sweetener I’ll use sparingly on occasion, I avoid splenda because it causes gut issues)
- pure vanilla extract (I get in bulk at Costco)
- hemp hearts (I get in bulk at Costco)
- chia seeds (I get in bulk at Costco)
Keto Stocked Freezer
I like to have a few frozen vegetables on hand, frozen meals I can reheat on emergency days, and all my meat is frozen until I’m ready to thaw and cook it.
- Meats + Seafood: see above list, all of my meat is kept frozen until the day before I am ready to thaw and cook it. Lasts way longer this way.
- Many bags of frozen organic cauliflower rice: no brand preference, usually get at Costco. Prefer frozen over fresh hands down!
- Frozen organic green beans: no brand preference, usually get at Sprouts. I actually prefer frozen green beans over fresh!
- Frozen organic broccoli: no brand preference, usually get at Sprouts. I love to use in stir fries or sauteed with sausages and cauliflower rice.
- Frozen artichoke hearts: I can only get these at Trader Joe’s. They’re essential for my roasted artichoke hearts!
- Frozen organic spinach: I use in soups or sautees.
- Frozen bone broth: If I ever make more bone broth than I’ll drink or use in cooking in a week, I freeze it in a pint mason jar.
- Meal prepped freezer meals: If I have leftovers for a dinner that is freezer friendly, I love to freeze it in my favorite meal prep container to have as an emergency meal on a crazy day.
Kitchen Storage + Organization Favorites
Want the link to a storage container or organizer? I have a whole post linking all of my creative storage solutions and organization hacks I shared in my video and photo!
Thank you Sprouts for sponsoring this post!
6 Comments on “How To Stock a Keto Kitchen + Pantry”
i noticed you have both chia seeds & hemp hearts on your baking essentials list. what do you use them for? i have chia seeds & flax meal in my pantry & i’m not sure what to do w/them now. (p sure i got them ages ago to make chia pudding ?♀️) thoughts?
I’m a single person wanting to cook better meals for myself. Many bloggers I follow are cooking for families. Any suggestions on doing this for a solo person? I am no where as organized as you are, do have an instapot and am open to making one meal on Sunday to have for the majority of the week. Though I do sometimes get bored. I am also trying to shed some weight. Thanks!
Thanks so much for the question Mary. Most of my recipes are designed for a family of four. Since you are cooking for one, you could plan on each recipe being 4 meals for you. You can use the leftovers for lunches, dinners and you can also freeze them. I personally love leftovers, so I am always thrilled when I have them. You could also cut recipes in half and have just two portions per recipe. I sure hope this helps! I wish you the best of luck in your weight loss journey! You got this!
LOVE these posts of yours! any chance you’ll go into more detail in the fridge? like your whole30 fridge from last year?
lol just watched the video – answered!