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 🙂
Ketogenic Substitutes for Flour
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!
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.
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.
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.
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.
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.
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.
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!
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.
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.