Keto Pantry

Below you will see a list of mostly “whole foods” that are keto friendly.  Individual ratio and calorie levels will determine the quantities of foods allowed in a meal.  Some people are more sensitive than others and will not be able to tolerate foods that are more processed.  This is not a complete list of foods that can be used, as well as some foods may not be appropriate for everyone!

Prior to starting a ketogenic diet, use this list to notate food preferences.  By providing your dietitian a clear picture of what your child’s likes and dislikes are will be very helpful in creating initial meals.  If you have already started a ketogenic diet, use this list to expand your current diet.  Find a vegetable or fruit that you have not tried and ask to, or create a new meal using that ingredient.  Any diet, ketogenic or not, will benefit from including a wide variety of foods, especially fresh produce.  Always consult your dietitian before trying a new ingredient!

The “keto Pantry” section of this site will soon be expanded to include benefits and uses of these ingredients on the ketogenic diet!

***NEW PRINTABLE KETO PANTRY LIST***

Keto pantry printable

Fats

Oil

  • canola
  • coconut
  • olive
  • walnut
  • grape seed
  • safflower
  • sunflower
  • flaxseed
  • avocado
  • sesame (regular or toasted)

Dairy Fats

  • heavy cream: 34%, 36%, 38%, 40%, 42% (make sure you stick with the same one!)
  • butter, regular or european
  • sour cream
  • cream cheese
  • cream fraiche
  • Ghee

Other Sources of fat

  • macadamia nuts
  • pecans
  • avocados  How to Freeze Avocado
  • spreads: Smart Balance, Good Earth
  • olives: green, black
  • mayonnaise
  • coconut milk

Protein

  • fresh eggs
  • chicken  Cooking Chicken
  • beef
  • lamb
  • pork
  • turkey
  • fish/shellfish: fresh or frozen

Processed Proteins

  • cheese
  • yogurt, plain & whole milk/full fat
  • liquid eggs
  • liquid egg whites
  • dried egg whites
  • tofu
  • hot dogs
  • bacon
  • deli meats
  • canned seafood: tuna, salmon, sardines
  • canned meats: chicken, turkey, baby food meat puree

Nuts & Seeds

  • almonds
  • almond meal/flour
  • pecans
  • brazil nuts
  • cashews
  • filberts (hazelnuts)
  • macadamia nuts
  • pistachios
  • pumpkin seeds
  • sesame seeds
  • sunflower seeds
  • chia seeds
  • flax seeds
  • flax meal: regular, golden
  • walnuts

Vegetables

  • asparagus
  • celery
  • celery root
  • chicory
  • cucumbers
  • eggplant
  • endive
  • bell peppers: green, red, orange, yellow
  • radish
  • rhubarb
  • swiss chard
  • tomato
  • turnips
  • watercress
  • lettuce: iceberg, romaine, baby
  • broccoli
  • brussels sprouts
  • cabbage: green, red, nappa
  • bok choy
  • carrots
  • cauliflower
  • green beans
  • kale: curly, dragon
  • kohlrabi
  • mushrooms (all kinds)
  • okra
  • onion
  • rutabaga
  • spinach
  • jicama
  • summer squash: yellow, patty pan, zucchini
  • winter squash: butternut, spaghetti, acorn, pumpkin

Fruit

  • Apples
  • apricots
  • blueberries
  • blackberries
  • cantaloupe
  • cherries
  • grapefruit
  • grapes
  • guava
  • honeydew
  • kiwi
  • mango
  • nectarine
  • orange
  • papaya
  • peaches
  • pineapple
  • plums
  • pears
  • raspberries
  • strawberries
  • tangerine
  • watermelon

Grocery/Miscellaneous

  • plain gelatin
  • sweeteners: stevia, splenda
  • aluminum free baking powder
  • sugar-free ketchup
  • yellow mustard
  • sugar-free relish
  • dill pickles
  • un-sweetened coconut
  • coconut flour
  • un-sweetened cocoa powder
  • chocolate (bitter or baking)
  • natural peanut butter
  • natural almond butter
  • Shiratake noodles
  • low carbohydrate baking mix
  • low carbohydrate bread/tortillas
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6 Comments on “Keto Pantry”

  1. Carolyn
    January 27, 2014 at 7:15 am #

    No bananas??

    • January 27, 2014 at 9:31 pm #

      No bananas… They are very high on the glycemic index scale along with other fruits like pineapple and mango.

      • Debbie
        February 25, 2016 at 5:57 pm #

        So why is mango on the list above?

      • February 25, 2016 at 6:09 pm #

        Yes, mango is high glycemic, however, each individual is unique as is their version of the ketogenic diet and how their bodies respond to different foods. Someone on a low ratio diet or modified version of the diet would possibly be able to include higher glycemic foods as part of their repertoire. It is best to eat a wide range of whole foods, hence the wide range of fruits and vegetables included in this list.

  2. December 10, 2013 at 8:53 am #

    Keto has almost no fruits. Maybe some blueberries and blackberries as they tend to be very very low calorie and sugar. But one apple is 20-40g of carbs..

Trackbacks/Pingbacks

  1. My Weight Loss History & The Keto Diet | The Contentment Project - April 12, 2013

    […] I completely restocked my home with all the Keto-friendly foods I needed. This list of Keto-friendly from KetoCook.com is the most comprehensive I’ve found, and I used it to help stock my cabinets and […]

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