Starting the ketogenic diet and wondering what foods, ingredients, and tools you need? Stocking your keto kitchen is vital to sticking to the diet and reaching your health goals.
This guide covers the must-have keto staples to always have on hand, from proteins and fats to low-carb vegetables. You’ll also learn the most helpful kitchen tools and appliances for whipping delicious keto meals and snacks. Follow this keto kitchen checklist to set yourself up for success!
Essential Keto-Friendly Foods to Stock Up On
Fill your fridge, freezer, and pantry with plenty of keto-approved foods to always have quick meal and snack options. Here are the most essential low-carb foods to keep stocked in a keto kitchen:
Lean Proteins
Grass-fed beef, organic chicken, turkey, pork, eggs, wild-caught fish like salmon and tuna, shrimp, bison, elk, lamb, etc. Proteins should make up around 20-30% of your daily calories on keto. Shop for fresh cuts of meat, poultry, and sustainable seafood or stock up on frozen varieties for easy meals.
Canned proteins like tuna, salmon, sardines, and mackerel are keto-friendly, convenient options too. Don’t forget nuts and seeds, which provide protein and healthy fats.
Healthy Fats
On keto, 70-80% of your calories will come from fat. Focus on unsaturated fats like olive, avocado, nut, ghee, and coconut oils. Food sources of healthy fats include avocados, olives, nuts, nut butter, chia and flax seeds, full-fat cheese, heavy cream, and fatty fish.
Saturated fats like butter, lard, tallow and coconut oil are also great for keto in moderation. Adhere to the macro ratio of 70-80% fat to experience the full benefits of ketosis.
Low-Carb Vegetables
Low-carb vegetables provide essential vitamins, minerals, antioxidants and fibre with minimal carbs. They should make up around 5% of your calories on keto. Great options include leafy greens like spinach, kale, arugula, lettuce, bok choy, etc.
Above ground, nutrient-dense veggies like broccoli, cauliflower, Brussels sprouts, tomatoes, onions, garlic, peppers, mushrooms, zucchini, eggplant and more are keto-approved too. Aim for at least 2-3 servings per day. Go for fresh or frozen.
Dairy Foods
Full-fat dairy products like cheese, heavy whipping cream, sour cream, plain Greek yoghurt, and butter work well for the keto diet. Opt for full-fat over low-fat dairy to get the benefits of extra fat. Limit milk to small amounts as the carbs can add up quickly.
Herbs, Spices, Condiments
Stock your shelves with healthy cooking staples like olive oil, sesame oil, apple cider vinegar, coconut amino acids, mustard, nutritional yeast, sea salt, garlic, basil, oregano, cinnamon, hot sauce and more. They allow you to add lots of flavour without the carbs.
Helpful Appliances for the Keto Kitchen
Equipping your kitchen with the right tools and appliances makes preparing delicious keto meals much more convenient. Here are some gadgets that can take your low-carb cooking to the next level:
Food Processor
Quickly chop vegetables, shred low-carb veggies like cauliflower rice and grate cheese, make nut butter, whip up sauces and dressings, and mix the dough. Food processors are workhorses of the keto kitchen.
Immersion Blender
An immersion or stick blender lets you make smoothies, nut milk, soups, sauces, whipped cream and more right in the container—much easier cleanup than a traditional blender.
Spiralizer
Turn vegetables like zucchini, sweet potatoes, carrots and beets into noodle replacements. Spiralized veggies: an easy way to add variety on keto.
Instant Pot
Whip up hands-off keto-friendly meals like pot roasts, soups, chillies and bone broth in your electric pressure cooker. An Instant Pot can cut cooking time substantially.
Slow Cooker
Toss ingredients in your slow cooker in the morning and enjoy a ready keto meal at night. Great for roasts, stews, chillies, and meatballs.
Hand Mixer
Essential for whipping cream quickly, making “fathead” pizza dough, or mixing up keto cookies, bread, and other baked goods. Much easier than mixing by hand.
Meal Planning Tips and Ideas for Keto Success
The key to thriving on the keto diet is planning meals and snacks. Follow these tips for keto meal planning:
- Centre meals around a protein source like meat, fish or poultry. Add healthy fats like olive oil, avocado, or cheese. Include low-carb vegetables like leafy greens on the side.
- Cook proteins in bulk on the weekends to use throughout the week. Roast whole chickens, make egg muffins or cook up a keto chilli.
- Get creative with leftovers. Turn last night’s pot roast into today’s tacos or salad topping. Repurpose chicken into wraps, soup, or casserole.
- Prepare high-fat snacks like hard-boiled eggs, fat bombs, chia pudding, meat/cheese roll-ups, guacamole or celery with nut butter ahead of time so you’re never hungry.
- Mix up your proteins, veggies and fat sources to keep meals exciting. Try salmon over spaghetti squash one night, then have burgers with zucchini fries the next.
With your keto kitchen fully stocked with the right ingredients, tools, and meal plan, you’ll be ready to start (and stick to!) your keto diet. Follow this guide to set yourself up for low-carb success!
