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 we 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.
We’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 over a decade 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.
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 erythritol or allulose 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 keto-friendly maple syrup.
- granulated erythritol
- powdered erythritol
- brown erythritol
- granulated allulose
- stevia drops
- sugar-free maple syrup
Spices
Spices 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 all of the spices below but we typically buy Diaspora, Burlap & Barrel, Frontier Co-Op, Simply Organic, or any organic spice brand.
- Allspice
- Anise
- Basil
- Bay Leaves
- Black Salt
- Black Truffle Salt
- Cardamom
- Cayenne
- Celery Salt
- Celery Seed
- Chamomile
- Chili Powder (the typical Mexican blend but also single ground chili peppers like these.)
- Cinnamon - ground and stick
- Chives
- Cloves
- Coriander
- Cumin Seed (grinding this fresh is the cumin explosion you never knew you needed)
- Curry Powder
- Dill Weed
- Extracts (almond, peppermint, coconut, orange)
- Fennel
- Garlic Powder
- Garlic Salt
- Ginger
- Mustard
- Mustard Seeds (black and yellow)
- Nutmeg - pair whole nutmeg with a Microplane for the best flavor
- Old Bay
- Onion Powder
- Oregano
- Paprika
- Parsley
- Peppercorns (black, white, Sichuan)
- Peppermint
- Poppy Seed
- Red Pepper Flakes - I keep Italian style and Korean
- Rose
- Rosemary
- Salt (fine, Kosher, flaky)
- Saffron
- Sage
- Seaweed (flakes, granules, powder)
- Sesame (white and black)
- Seasoning Salt
- Sumac
- Star Anise
- Tarragon
- Thyme
- Turmeric
- Vadouvan Spice
- Vanilla - pure extract, whole beans, and paste
- Wasabi Powder
Handy blends: Garam Masala, Chai, Za’atar, Cajun, Jerk, Pumpkin Pie, Taco, Furikake, Italian. You can make these from the single spices above but blends are arguably easier.
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. We bet you’ll always have items you could throw in a pot with tomato sauce and call it a stew.
Here’s a quick and easy 100% pantry meal 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 - salted and unsalted
- olive oil
- avocado oil
- coconut oil
- sesame oil / sesame chili 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 our favorite breakfasts is bone broth with an egg yolk and whatever veggie leftovers we have on hand. Our favorite store-bought brand is linked below!
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