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April 23, 2019 · Leave a Comment

Keto Pantry Staples

Basics· How To· Lifestyle

This Keto Pantry Staples Guide will show you how to create a well-stocked pantry that’s perfect for low-carb cooking! Don’t miss the FREE printable PDF checklist at the bottom of the page!

Keeping a well-stocked pantry is key to any successful home kitchen. When you have a well-stocked keto pantry it makes cooking, planning, and shopping so much easier plus you’ll save $$$ by not having to opt for takeout when your fridge is a bit bare. With a stocked pantry you’ll have key keto essentials on hand for easy meals no matter what.

This list is meant to lead to a very well-curated pantry but I’ll bet you already have a ton of these items on hand, even if you’re new to the Keto diet. Once your pantry is well stocked it’s easy to fill in as needed when things run out. I’ve linked each item to our favorite recommendations which are usually the most cost-effective / high-quality products available. We’ve been developing recipes full-time for 6 years now so you can trust our recommendations, promise! All of these are linked to our affiliate Amazon page which allows you to stock your pantry in one fell swoop without even leaving your house – who doesn’t love that?!

Let’s get to it!

Keto Flours

We typically keep 3 flours on hand, almond, coconut, and psyllium husks. Not only for baking, almond flour and coconut flour can be used for breading as well! We keep our flours in these large glass storage containers which making scooping and measuring super easy and mess-free.

  • almond flour

  • coconut flour

  • psyllium husk

Baking essentials

Along with flours you’ll need to keep a few baking essentials on hand. These are handy for late-night sweet tooth attacks and all you want is a skillet cookie.

  • sugar-free chocolate chips

  • baking powder

  • baking soda

  • cream of tartar

  • cacao powder

Keto Sweeteners

Keto sweeteners are controversial with a lot of folks not opting for healthy choices. Artificial sweeteners are linked to loads of health problems making them scarier than cane sugar. We opt to use Swerve, a brand name for erythritol that measures and tastes JUST like regular sugar, our favorites are linked below along with a stevia drop perfect for your coffee if that’s your thing and even a keto-friendly maple syrup.

  • granulated erythritol

  • powdered erythritol

  • brown erythritol

  • stevia drops

  • sugar-free maple syrup

Spices

I believe in spices, they are a simple and affordable way to make your food taste amazing without much effort. These are the spices we have on hand at all times – yes, this list is long but once you’re stocked filling in will be much easier. We use these spice jars, label them and store them in alphabetical order for easy grabbing.

We haven’t linked spices below but we typically but Frontier Co-Op, Simply Organic, or any organic spice brand.

  • paprika

  • garlic powder

  • garlic salt

  • onion powder

  • cumin

  • garam masala

  • taco seasoning

  • salt

  • peppercorn

  • chili powder

  • ginger

  • nutmeg

  • turmeric

  • saffron

  • Italian seasoning

  • rosemary

  • sage

  • thyme

  • parsley

  • poppy seeds

  • sesame seeds

  • everything bagel seasoning

  • garlic chips

  • onion chips

  • oregano

  • cinnamon

  • dill

  • mustard seed

  • curry powder

  • crushed red pepper

  • sugar-free furikake

Canned / Jarred

Canned food is a lifesaver when your fridge is running low on fresh food. Sardines and tuna can make easy meals as can a jar of tomato sauce. I bet you’ll always have items you could throw in a pot with tomato sauce and call it a stew.

Here’s an idea:

  • jar of crushed tomatoes

  • Italian seasoning

  • olive oil

  • canned tuna

  • canned olives

  • garlic + onion (or dried spices if you don’t have these on hand)

Simply heat the oil, toast the spices, add in the remaining ingredients and simmer for 5-10 minutes – now you’ve got an easy dinner that was 100% from your pantry!

We source pole caught tuna and sustainable proteins like pastured canned chicken. Trader Joes has great prices on organic/sustainable canned foods!

  • tuna

  • salmon

  • chicken

  • sardines

  • anchovies

  • fire-roasted tomatoes

  • green chilies

  • crushed tomatoes

  • chipotle peppers in adobo

  • nut butters

  • coconut butter

  • olives

Fats / Oils / Vinegars

No keto recipe exists without some healthy fats, these are our go-tos.

  • ghee

  • butter – Organic Valley unsalted is our go-to

  • olive oil

  • avocado oil

  • algae oil – great neutral-tasting oil for high-heat cooking

  • coconut oil

  • sesame oil
  • MCT oil

  • flax oil

  • avocado oil spray

  • cacao butter

  • ACV

  • balsamic vinegar

  • white vinegar

Nuts / Seeds / Snacks

Easy trail mix, late-night or mid-day munchies – nuts, seeds, and meat bars have your snack back! No links below for the nuts/seeds as we suggest utilizing the bulk section at your local grocer.

  • macadamia nuts

  • pecans

  • walnuts

  • chia seeds

  • hemp hearts

  • flax-meal

  • sunflower seeds

  • pork rinds

  • meat bars

Broth

Whether you make and can your own broth or opt for a store-bought broth, make sure you always have broth on hand for soups, stews, and sipping. One of my favorite breakfasts is bone broth with an egg yolk and whatever veggie leftovers I have on hand. Our favorite store-bought brand is linked below!

  • vegetable broth

  • chicken bone broth

  • beef bone broth

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#bakedwithbobs #keto #plantbased #veganrecipes
Two pasta recipes in two weeks?! #sorrynotsorry. W Two pasta recipes in two weeks?! #sorrynotsorry. We’re obsessed with @kaizenfoodco low-carb pasta and didn’t intend to post this Cajun “Chicken” Alfredo Pasta as a full-fledged recipe here on CIK but one bite in and we knew it was too good not to share! Grab the recipe link in our bio!⁠
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#plantbased #plantbasedrecipes #lowcarbdiet
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#lowcarb #plantbased #plantbasedfood #plantbaseddiet #plantbasedrecipes #ketorecipes #lowcarbvegan
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One of our favorite salsas has always been the taqueria-style jalapeño sauce that’s sometimes served with street-style tacos at your local Mexican restaurant. It’s richer than a salsa fresca or pico de gallo and is super creamy from the cooked jalapeños. We love the richness of it and it goes so well with so many things. The recipe can be found via the link in our bio 😉 ⁠
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✨ SMOKY GRILLED CABBAGE ✨ As far as we're conc ✨ SMOKY GRILLED CABBAGE ✨ As far as we're concerned, grilling season is HERE! We're obsessed with a few grilled recipes right now and one of them is our Charred Cabbage Salad! If you're plant-based, you can simply leave out the bacon, it's still smoky and the absolute best low-carb side dish. Grab the recipe link in our bio!⁠
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Wednesdays are for cake...well, and every other da Wednesdays are for cake...well, and every other day of the week too 😛 This Keto Mocha Chocolate Cake is an absolute dream! It’s fudgy, decadent, and only 3g net carbs per slice! Grab the recipe link in our bio 😉 ⁠
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✨ Blueberry Hot Fudge Cake ✨ This 30-minute d ✨ Blueberry Hot Fudge Cake ✨  This 30-minute dessert is absolutely decadent while being totally plant-based, low-carb, and grain-free thanks to some of our go-to ingredients from Bob's Red Mill. Grab some ice cream and a spoon and dig in! Recipe can be found at castironketo.net, just search “blueberry cake.” 

#bakedwithbobs #keto #plantbased #veganrecipes
Two pasta recipes in two weeks?! #sorrynotsorry. W Two pasta recipes in two weeks?! #sorrynotsorry. We’re obsessed with @kaizenfoodco low-carb pasta and didn’t intend to post this Cajun “Chicken” Alfredo Pasta as a full-fledged recipe here on CIK but one bite in and we knew it was too good not to share! Grab the recipe link in our bio!⁠
⁠
#plantbased #plantbasedrecipes #lowcarbdiet
THAI PEANUT PASTA SALAD ✨ Y’all, this low-carb THAI PEANUT PASTA SALAD ✨ Y’all, this low-carb pasta from @kaizenfoodco is black magic. It’s not only low-carb but also gluten-free, plant-based, AND high-protein! We’re obsessed and this crunchy pasta salad has been on repeat lately. You can grab the full recipe link in our bio 😉 

#lowcarb #plantbased #plantbasedfood #plantbaseddiet #plantbasedrecipes #ketorecipes #lowcarbvegan
The easiest almost one ingredient #keto mayonnaise The easiest almost one ingredient #keto mayonnaise! Who wants the recipe?? It’s egg-free, low-cal (not what we’re after but great for loading up on more food other than Mayo 😂 😉, and totally low-carb. Drop a comment if you’d like us to share the recipe! 

#lowcarb #plantbased #ketorecipe
✨ CREAMY JALAPEÑO SAUCE ✨ This spicy sauce i ✨ CREAMY JALAPEÑO SAUCE ✨  This spicy sauce is perfect for tacos, salads, burrito bowls, grilled proteins, and so much more! Ready in just minutes with only 3 ingredients (minus pantry staples), it’s a condiment you’ll want to have on hand at all times!⁠
⁠
One of our favorite salsas has always been the taqueria-style jalapeño sauce that’s sometimes served with street-style tacos at your local Mexican restaurant. It’s richer than a salsa fresca or pico de gallo and is super creamy from the cooked jalapeños. We love the richness of it and it goes so well with so many things. The recipe can be found via the link in our bio 😉 ⁠
⁠
#vegan #keto #ketoaf #lowcarblife #pcos #healtheating #plantbased #recipe #cooking
✨ SMOKY GRILLED CABBAGE ✨ As far as we're conc ✨ SMOKY GRILLED CABBAGE ✨ As far as we're concerned, grilling season is HERE! We're obsessed with a few grilled recipes right now and one of them is our Charred Cabbage Salad! If you're plant-based, you can simply leave out the bacon, it's still smoky and the absolute best low-carb side dish. Grab the recipe link in our bio!⁠
⁠
#keto #grilledrecipe #lowcarb #recipe
Wednesdays are for cake...well, and every other da Wednesdays are for cake...well, and every other day of the week too 😛 This Keto Mocha Chocolate Cake is an absolute dream! It’s fudgy, decadent, and only 3g net carbs per slice! Grab the recipe link in our bio 😉 ⁠
⁠
#keto #ketoaf #plantbasedketo #vegansofig #glutenfree #lowcarbrecipe #ketorecipe
Real-Deal Southern Keto Biscuits 🤗 We’re IN L Real-Deal Southern Keto Biscuits 🤗 We’re IN LOVE with these tender, flaky, and fluffy biscuits made with all of our favorite @bobsredmill goodies. These biscuits are perfect for biscuits and gravy and breakfast sandwiches. No eggs, no dairy (unless you’re not plant-based then you can totally use regular butter 😉). Grab the recipe at castironketo.net/blog/keto-biscuits #bakedwithbobs
These Cauliflower Walnut Taco Cups were originally These Cauliflower Walnut Taco Cups were originally featured in our cookbook and now that Cast Iron Keto is focused on plant-based + low-carb recipes, we thought it deserved a permanent place on the website.⁠
⁠
If you have our cookbook, have you tried this recipe out of the Meatless Monday chapter? If not, we hope you do, even if you’re more omnivore than plant-based. Why? Because they are simply delicious!⁠
⁠
The combination of the crumbled walnuts, tender cauliflower, and smoky chipotle peppers in adobo sauce create a filling that, while it resembles ground beef, is much more layered in flavors.⁠
⁠
The toppings are completely up to you, these are just our go-to’s. Some type of creamy sauce would be delicious too. Maybe a bit of dairy-free (or regular) sour cream mixed with a bit of extra chipotle in adobo? Yes, that sounds just perfect. You can grab the recipe link in our bio!⁠
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#ketorecipe #ketotarian #plantbasedketo #veganrecipe

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