ketogenic shopping list for keto kitchen ingredients

We’ve put together this Ketogenic Shopping List because we get asked a lot on where we get the ingredients for cooking some of our keto recipes.

Mostly we have our LCHF cooking products delivered online,¬†it’s¬†super fast and often cheaper, especially if you use Amazon Prime you can get a 30-Day free trial here if you want to try it out.

 

Ketogenic Substitutes for Sugar

We often get an argument from people about artificial sweeteners but all those that follow in our ketogenic shopping list are NATURAL sweeteners ūüôā

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Nativa is a natural granulated sweetener that is a blend of Erythritol & Stevia. It doesn’t taste artificial and has no aftertaste – for us it tastes the same as sugar. Get it here.
Natvia Icing Mix is the ideal frosting mix for cupcakes, glazes and any recipe that requires a powdered sweetener. It is 100% natural, a mixture of erythritol & stevia. It can be very hard to find in stores, but you can get it here.
¬†Erythritol is a natural granulated sweetener. It provides “bulk” to baked goods and is widely used in the Keto community. It has no after taste. You can get it here.
 Liquid Stevia is one of the sweetest sweeteners available, with 1 teaspoon equal to 1 cup of sugar. For some people, it gives a metallic aftertaste, but that can be avoided by mixing with another sweetener. You can get it here.
 Xylitol is a sweetener that has the closest resemblance to sugar and has no aftertaste. However, it is toxic to dogs and can cause gastrointestinal upsets in humans. We use it sparingly. You can get it here.

Ketogenic Substitutes for Flour

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Traditionally flour has been a tough one to substitute in keto cooking but as you’ll see below on the ketogenic shopping list many new and old ingredients are being added to the kitchen as excellent LCHF alternatives.
¬†Almond Flour is our most used flour replacement for baked goods, breading, and no-bake bases for cheesecakes and bars. It doesn’t taste overly nutty and when used right, is virtually undetectable. A must have on any Ketogenic Shopping List. Get it here.
Coconut Flour is becoming more and more popular, but using it in the kitchen can take some getting used to. It is a very dry flour with large “grains” and needs extra liquid and eggs to create a product that isn’t grainy. Get it here.
 Unsweetened Shredded Coconut, or Desiccated Coconut, is a great addition to cookies, bars and bases of tarts, pies & cheesecakes. It provides a crunchy texture and mild coconut flavor. You can get it here.
 Psyllium, both husk and ground, are very useful in low carb cooking. It is a great source of fibre and soaks up plenty of liquid, adding a small amount can save recipes that have been ruined with too much liquid. We prefer the powder, buy it here.
¬†Flaxseed Meal – we prefer to used Golden Meal rather than the Brown Meal, as it has a lighter color and¬†flavor. Flaxseed Meal is a fine powder and can be mixed with water to create a “flax egg” for anyone who cannot eat eggs.¬†Get it here.
 Oat Fiber is made from the husk of oats, not to be confused with Oat Flour Рwhich is high in carbs. Oat Fiber is a fine powder that can be used to add structure to baked goods. Use sparingly as the texture can resemble sawdust if too much is used. Get it here.
¬†Grated Parmesan Cheese.¬† We use it to add bulk to cracker biscuits and in place of breading. Depending on the amount you use, most often it can’t be tasted. We love the flavor, and you can¬†get it here.

 Fats To Put On Your Ketogenic Shopping List

Fats are what the ketogenic diet is all about, in fact, 70% of all your macros should come from fats. Below is our ketogenic shopping list for all the staple fats that we use in our cooking ingredients, you should too!

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Butter РWe use Salted for savory dishes and Unsalted for sweets. Good quality butter creates a flavorsome base for any dish and there is no substitute for Kerrygold! Get it here.
 Ghee is a butter with the milk solids removed. Pure ghee is 99-99.5% butterfat with only trace amount of dairy, it can be cooked at high temperatures without burning, and has a lovely nutty flavor Рperfect for curries. Get it here.
 Virgin Coconut Oil Top of the essential fats on any ketogenic diet list it has a strong coconut flavor that enhances curries, baked goods, and coffee. It can be used in place of butter to make recipes dairy free, or replace oil. Get it here.
Coconut Oil Spray is super handy in the kitchen. It make greasing baking trays really easy, and the coconut flavor is not strong enough to overpower your baking. Get it here.
 Extra Virgin Olive Oil is an essential for every kitchen. It is great for cooking, making dressings and seasoning cast iron pans. If the flavor is too strong, try a Light Olive Oil, it is just as good. Get your Extra Virgin Olive Oil here.
 Infused Oils are a great way to enjoy added flavor. We add chili oil to our stir-fries, basil oil to soups and salads and garlic and lemon infused oils to just about everything. Get the set here.
 Sesame Oil is great for stir-fries, marinades and can be added to just about any Asian dish. It has a lovely nutty aroma and flavor, and makes a great mayonnaise. You can get it here.
Tallow is fat that has been rendered from beef. If you like deep frying put lard on your ketogenic diet list. It adds great flavor to anything that it is added to. Get it here.
 Lard is fat rendered from pork. It is great for shallow frying, deep frying, roasting and confit. It makes great fried chicken! You can buy it here.
 Peanut Oil is a budget friendly alternative for tallow and lard when deep frying. It is the best oil to use in a deep fryer with a immersed element. You can get it here.

Ketogenic Shopping List – Baking Essentials

Any aspiring keto chef should always have a bunch of baking essentials on their ketogenic shopping list for cooking and recipe experimentation.

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 Xanthum Gum is essential to an experimental keto kitchen. It replaces the role of gluten in baked goods and thickens both cold and hot liquid, with only the smallest amount necessary. You can get it here.
 Baking Powder is essential to give rise to cakes, muffins and other baked goods. We use it in just about all our baked sweets! Get it here.
 Baking Soda is another ingredient that gives rise to baked goods. When using it, ensure the recipe also contains a vinegar to set off the chemical reaction that creates the rise. Get it here.
¬†Dried Yeast is used in our baked goods to mimic the scent and flavor of bread. It gives rise to the goods, however, as it is given no sugar to “eat” it doesn’t rise very much. Get it here.

Ketogenic Pantry Staples

Here is our ketogenic shopping list for the basic kitchen staples that we keep on hand to give our low carb recipes flavor and texture when cooking.

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 Salt is one of those ingredients that just about everyone owns. We use Iodized Table Salt for adding to water for vegetables, Sea Salt Flakes for seasoning meat & garnishing, and Himalayan Pink Salt for everything from cooking to making shower scrubs. You can find them all here.
¬†Pepper is another pantry staple for most homes. We use 3 types of pepper; Ground White Pepper for dishes where you don’t want to see it or have pieces stick in your teeth, Coarse Black Pepper for recipes where the pepper is a feature, and Freshly Cracked Pepper to serve over our meals. Get them and more here.
Spices & Dried Herbs¬†form a fragrant and tasty part of cooking. They’re the heat in your curry, the comforting aroma coming from the oven, and the zing on your taste buds. We use spices in just about every dish, and dried herbs in many others. Get your favorite spices & herbs here.
¬†Sugar-Free Chocolate Chips are great for anyone who doesn’t want to quit chocolate. We used them in place of chocolate melts, and add them to brownies, muffins and cakes. Get them here.
 99% Cocoa Chocolate is bitter and very rich. We use this chocolate for making fudge, ganache or any dessert that is cold set. The high quality chocolate makes the desserts rich, smooth and very decadent. Get it here.
 Flavoring Essences are great to enjoy some of the tastes that are too high in sugar to be eaten. Where possible we try to find oil-based essences, however they can be hard to find. Alcohol based essences are just as good, you can get unsweetened essences here.
¬†Gelatin can be used in powdered or sheet form. We prefer to used powdered as it’s easier to be more accurate when measuring. Gelatin makes great no bake cheesecakes and jelly-like desserts. Get it here.
¬†Sugar-Free Maple Syrup is great for adding sweetness and moisture to baked goods. It does have an overpowering flavor, so use it sparingly when using in baked good. It’s also great on Keto pancakes. You can get it here.
¬†Sugar-Free Jello is a long lasting shelf-stable product that can be used to make tasty desserts & fat bombs. We make sure to pick brands that don’t use maltitol or maltodextrin. Get it here.
¬†Unsweetened Shaved Coconut is what we use to make keto cereals and garnish sweet treats. It also makes a great snack, just make sure the sweetened version doesn’t creep onto your ketogenic diet list. You can get it here.

Ketogenic Sauces & Vinegars

When searching for allowable low carb sauces (or anything else) always keep an eye out for maltitol as even though it is technically low-carb it has been shown to spike insulin and raises blood glucose, keep those that have it off your ketogenic shopping list.

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¬†Fish Sauce is made from fermented anchovies and salt, it makes a great addition to Thai stir-fries, curries and dipping sauces. Just make sure you don’t add any to your ketogenic shopping list that has added carbohydrates. Get it here.
¬†Franks Hot Sauce is a great and well-known cayenne pepper sauce. Just a small amount will add a kick to any dish and it’s perfect for Buffalo Wings. Get it here.
¬†Tamari is a gluten free soy sauce. For us it’s an essential ingredient for any Asian style dish and it can also be used as a “liquid salt to add flavor to your dishes. Get it here.
¬†Rice Wine Vinegar is a staple for Asian dishes, but don’t confuse it with Seasoned Rice Wine Vinegar – that version contains sugar! You can get the unseasoned version here.
 Apple Cider Vinegar is great for adding to marinades, sauces, and even drinking. It adds a great zing to dishes. Not only that Apple Cider Vinegar has actually been show to lower blood glucose if taken before a high carb meal, a great addition to your ketogenic shopping list. You can get it here.
 White Vinegar is the secret behind the perfect poached egg, and also makes a great cleaning product. Get it here.
 Red Wine Vinegar has a strong tart flavor that is great with savory muffins, casseroles or used in a salad dressing. You can get it here.

Ketogenic Canned & Jarred Goods

Easy to keep and generally have a long shelf life. Canned and jarred goods are a convenient and versatile addition to your ketogenic shopping list.

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 Coconut Cream is a great non-dairy substitute. We use it in place of cream & milk in recipes, always opting for coconut cream rather than milk to increase the fat and thickness of the end product. You can get it here.
 Tuna in Oil is a great pantry staple. It can be a snack, added to a last minute meal or form the base of your next meal invention. You can get a Dolphin Friendly Tuna here.
¬†Canned Salmon is another great pantry staple. It’s high in Omega 3 Fatty Acids and easily added to salads, made into fish cakes or just eaten from the tin. You can buy sustainably caught Salmon here.
 Smoked Oysters are higher in carbs than most proteins and are best eaten in moderation. Be sure to choose a brand that packs their oysters in olive oil. You can get them here.
¬†Anchovies are small fish that are salted and preserve in brine, and used in many cusines world wide. They’re essential tomaking a great Caesar dressing. You can get them here.

Ketogenic Nut Butters

Most nut butters are not only very low carb but contain a very good ratio of healthy fats vitamins and minerals. Just go easy on those high in omega-6 fatty acids as they are inflammatory in high doses. We use them on our ketogenic shopping list as an ingredient only.

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 Peanut Butter РPeanuts are a legume but can be consumed in small portions. We always choose a butter that has only one ingredient Рpeanuts. You can get it here.
¬†Macadamia Butter is great high fat, low carb nut butter. When we’re not making it ourselves we look for one with minimal ingredients and no preservatives. You can get it here.
 Almond Butter is a great alternative to peanut butter. Always look for one that has as few ingredients as possible. You can get it here.
¬†Brazil Nut Butter is a great low carb nut butter. If we don’t have time to make our own, we like this Futters Nut Butter.¬†Get it here.
 Walnut Butter is a low carb nut butter, but is high in Omega 6s which can cause an inflammatory response if not balanced out by Omega 3s. You can get it here.
 Pecan Butter is a high-fat spread that is full of vitamins & minerals. It can be used as a substitution for peanut butter in cookies and sweet treats. You can get it here.

Ketogenic Nuts & Seeds

Just remember these are ingredients only you shouldn’t go gulping down handfuls upon handfuls of many of these but they make an excellent ingredient for may of our low carb recipes.

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Macadamia Nuts are the king of ketogenic nuts. We use Raw Macadamia Nuts for desserts and Roasted & Salted Macadamia Nuts for snacking. You can get them here.

 

 Peanuts are a legume and should be consumed sparingly. We occasionally add a few chopped peanuts as a garnish or use peanut butter, but rarely feature them in recipes. You can get chopped Peanuts here.

 

 Almonds are at the higher end of the low carb nuts with 10g net carbs per 100g. We use flaked, slivered and ground almonds in our recipes, and occasionally snack on some roasted nuts. You can get them here.

 

 Brazil Nuts are one of the lowest carb nuts with 4g net carbs per 100g. They also boast a great nutritional profile, containing selenium, thiamin, magnesium, vitamin E and zinc, plus many more. We have them for snacks, blend them into butter and bake with them. You can get them here.

 

 Walnuts are high in Omega 6 Fatty Acids and can cause inflammation when not balanced by Omega 3s. Walnuts make a great spread, are tasty in baked goods and even stir fries. Get them here.

 

 Pecans are equal with Brazil Nuts, having 4g net carbs per 100g. They make a great snack, and you can get them here.

 

¬†Chia Seeds are high in Omega 3 Fatty Acids and make great puddings. They call also be mixed with water to make a “chia egg” for anyone who can’t tolerate eggs. We prefer the white chia seeds for their pale color, but the black chia seeds are just as good. You can get them both here.

 

¬†Flax Seeds, or Linseeds, are very, very high in fiber.¬†They are a¬†great addition to cracker biscuits, keto breads, and can be used to make a “flax egg” for anyone who can’t have eggs. You can get them here.

 

¬†Sunflower Seeds are a bit higher in carbs with 11g net carbs per 100g. We don’t often use sunflower seeds in our recipes, and when we do, they are used sparingly for a some added texture and flavor. You can get them here.

 

 Pepitas, also know as Pumpkin Seeds, are the hulled and dried seeds from a pumpkin. They are a great way to add some texture and flavor to salads, added to keto cereal or nut & seed bars. You can get them here.

 

 Sesame Seeds have a rich nutty flavor that is further enhanced by toasting. We add these delightful seeds to salads, Asian dishes, and just about anything that needs a little crunch. They can also be made into Tahini, a sesame seed paste. You can get them here.

 

 Poppy Seeds are tiny kidney-shaped seeds that are very high in fiber. We add them to cupcakes, fat bombs and keto breads. Eating foods that contain Poppy Seeds can cause a false positive result for opiates when drug tested. Get them here.

Ketogenic Cheeses & Dairy

“Cheese and Cream”. now that I have your attention here a bunch of cheeses you can include in your LCHF recipes. Just leave that low fat cottage cheese off the ketogenic shopping list you don’t have to suffer that anymore!

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¬†Cheddar Cheese is a great “all round” kind of cheese. It makes a great snack and can be added to almost any meal! We love a good quality vintage cheddar, you can get it here.

 

Cream Cheese¬†is a soft fresh cheese made from milk and cream. It’s best known for featuring in cheesecakes, frosting and dips. We always choose full fat, you can get it here.

 

¬†Feta Cheese, a white, brined curd cheese, originates from Greece and is made from sheep’s milk, or a mixture of sheep’s and goat milk. It’s salty, creamy and great in salads, meatballs and casseroles. Get it here.

 

¬†Mozzarella Cheese is an Italian cheese that comes in two forms; Fresh Mozzarella has a very high water content and is stored in water or brine to keep it fresh. Shredded or block Mozzarella contains significantly less water, in Australia, this is the standard mozzarella found at the supermarket and in America, this is labelled as “part-skim” and “low moisture.” We use the shredded version for cheese doughs and melting atop dishes and the fresh version for snacking, adding to salad and antipasto platters. You can get them both here.

 

 Parmesan Cheese is a sharp Italian cheese. Known as Parmigiano-Reggiano when made in the traditional region in Italy and also called the King of Cheeses, this cheese is savored rather than used in cooking. We use grated and shaved parmesan cheese in our recipes. You can get your favorite style here.

¬†Brie is a creamy soft, cow’s milk cheese, named after the region of France where it originated. It is a great snack, addition to omelettes or added to your antipasto board. You can get it here.
¬†Camembert Cheese is similar to Brie as it is a soft, cow’s milk cheese named after the region of France where it originated. Camembert has a stronger, slightly sour flavor,¬†when compared to Brie, but is just as delicious. It makes a great snack, stuffing for chicken breast or even baked whole as an appetizer. You can get it here.
¬†Blue Cheese is a sharp, salty cheese that has had the mold Penicillium¬†added to create veins or spots in the finished product. It is well known in it’s dressing form as a dip for Buffalo Wings. You can get your favorite Blue Cheese here.
 Swiss Cheese covers a range of cheeses including Jarlsberg, Emmerthal, and, Gruyere. We use Gruyere to add a distinctive flavor to Quiches, Emmerthal is a snacking cheese and Jarlsberg is stuffed into chicken breast or eaten as is. You can try them all here.
¬†Manchego Cheese is Spanish sheep’s milk cheese, produced exclusively by sheep of the Manchega breed. The flavor is distinct and it is a great addition to Spanish recipes, or cheese platters. You can get it here.
 Halloumi Cheese is a firm, salty, unripened cheese made from a mixture of goat & sheep milk. It has a high melting point and is great for grilling, frying, or baking. You can get it here.
 Cottage Cheese is a mild fresh cheese curd. It can be used as a replacement for mayonnaise in recipes or mixed with keto cereal for breakfast. Be sure to buy a full fat cheese. You can get it here.
 Marscapone is a fresh Italian cream cheese, best known for featuring in Tiramisu. It makes wonderfully smooth and creamy desserts, or mixed with some vanilla and sweetener as a substitute for whipped cream. You can get it here.
 Heavy Cream is an ingredient that we use often. It has a minimum of 36% milkfat and is ideal for whipping. We use it in desserts, curries, casseroles, sauces and just about everything! We always keep some on hand. Get it here.

Find lots of delicious LCHF recipes to make out of the ingredients here.

A final word on the Ketogenic Shopping List

Somethings on the ketogenic shopping list may have a higher than usual¬†ratio of carbohydrate for a LCHF diet but remember they are only “one” ingredient. When coming up with keto recipes always keep an eye on the macro ratios, the final product should always fit the¬†keto macros.

The Complete Ketogenic Shopping List