Keto Essentials To Always Have In The Kitchen

My list of Keto Essentials to always have in your kitchen. These are must have carbs, proteins, and fats to be successful on keto!

I’ve found that being successful on a ketogenic or low-carb diet is always having the right foods at your house.  If you have the right food in your fridge, freezer, or pantry, you won’t be tempted to grab a burger and fries. You should also rid your entire household of anything that is not keto-friendly, but I’ll discuss that in another post.

Here is my list of keto essentials that you should always have on hand. 

  • Butter – I keep tons of butter frozen in my fridge. I cook most of my food in butter and it is a staple on a ketogenic diet.
Butter on butchers paper
  • Mayo – Great to dip veggies or meat in, 0 carbs, and the base for my homemade ranch. Also easy to add to egg salad or tuna salad.
  • Sour Cream, Cream Cheese, and Heavy Whipping cream – You can whip up a creamy sauce or cheese sauce with all of these things. Sour Cream is the other base for my homemade ranch.
  • Cheese – Find a 0 carb cheese you love and have that around for a 0 carb snack or to add to your salad. I love feta, gouda, brie, and cheddar! I always have these on hand.
A board of cheese with olives, tomatoes, and lettuce
  • Eggs – Eggs are a great addition to your salad if you need some protein and are great as a snack if you have them hard-boiled already. They are so cheap and easy to grab and go. Also great for breakfast!
Hard Boiled Egg
  • Lettuce – Always have lettuce so you can throw together a quick salad. I usually have a salad for lunch. The lettuce fills me up and gives me the carbs that I do need throughout the day.
Lettuce in a white bowl
  • Frozen Veggie Mix – Most nights I have a piece of meat that I air-fry with a side of sauteed frozen veggies with a ton of butter on them. It’s an easy side to always have.
  • Olive Oil – like butter, you end up cooking with olive oil a lot. It’s my 2nd most used cooking oil after butter.
  • Salt, Pepper, and Spices – Make sure you have a good spice rack filled with seasonings. Salt and pepper are a must, but some of my other favorites are lemon pepper, old bay, thyme, Italian seasoning, cumin, paprika, chili powder, garlic powder, and onion powder. You’ll find pre-mixed spice blends have carbs, so learn how to make your own taco seasoning with these things!
Salt, pepper, and other spices on spoons
  • Nuts I love nuts! Macadamia nuts and pistachios are my favorite. I like to have some in the house for a quick snack, but they are higher in carbs. If you do keep these at home make sure to measure them before you eat them. You could easily kick yourself out of ketosis with nuts.
Pile of Nuts
  • Bone Broth – This is something I’ve recently started to keep in my house and I don’t know how I lived without it. Bone broth has so many great nutrients and is high in protein. I like to sip on this if I’m fasting or if I need some extra protein quickly. I’ll add it to soups and other things that call for broth.
Bowls of Bone Broth
  • Almond Milk – Sometimes I get hungry after dinner, but I don’t want to cook so I’ll pour myself a glass of almond milk and it keeps me full the rest of the night. Just make sure to grab no sugar added almond milk.
  • Chicken breast – This is something that I keep in the freezer and pull out if I’m not sure what to eat. You can cut it into cubes and dip it in a sauce, you can make a keto chicken casserole, you can make a creamy sauce for it, you can stuff it with cheese and spinach…the list goes on. It’s a versatile and easy meat to have.
Chicken breast, sliced
  • Canned protein – I always have canned sardines. They are a quick thing to add to my salad and have a ton of protein. If sardines aren’t your style, look at tuna or salmon. Canned roast beef is pretty good too!
  • Burger patties – Like chicken breast, this is a good protein to have. You can top it however you want with cheese, veggies, eggs, avocado, and so on. Just skip the bun. It’s a fatty protein that will keep you full all night.
  • Avocados – A keto staple for most people. Avocados are full of fat and easy to add to salad, burgers, etc.
Avocado cut in half
  • Onions – Onions tend to be a bit higher in carbs, but I love them! I always slice up an onion for the week and throw it into my meals. I’ll dice them small for a salad. I’ll sauté them and add them on top of a burger.
Onion cut in half
  • Mushrooms – Mushrooms are a great source of vitamin D and retain their nutrients even after cooking! I like to sauté these and add to burgers or have with a creamy sauce for chicken.
Mushrooms cooking on pan
  • Pickled Jalapeños – Another great thing to add to burgers or with your eggs in the morning! It adds some different flavors to my daily meals.
  • Wings & Wing Sauce – Chicken wings are my go-to for a fun dinner! I love to have wings on a Saturday night with my homemade ranch dressing. Make sure to check the carbs on your wing sauce! Franks Wing Sauce is 0 carbs.
Chicken wings on grill
  • Olives – Olives are a great, fatty snack to have. They are zero carb. I also like to add olives to a salad.
Plate of Olives
  • Lemon juice – I always keep lemon juice in my fridge to add to fish or any dish that might need some acidity.
Lemons cut in half
  • Pork Rinds – A 0 Carb chip substitute. I like to have pork rinds on hand to eat with cheese, deli meat, or with a dip!
  • Bacon – Another keto staple! Bacon adds great flavor and can be used as a quick snack during the day!
  • Mustard – I like to mix mayo and mustard to dip my proteins! I especially like this mix with chicken. Mustard is also great alone to dip sausage in. 
  • Pickles – Another great 0 carb snack full of flavor! It is also great to add to egg salad, chicken salad, or tuna salad!
  • Steak – If you are hungry, make sure to have a steak! This is my go-to protein to keep me full and satisfied. Always have a steak or two in your freezer.
Ribeye Steak on board

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