keto grocery shopping list

Keto grocery shopping list for beginners and experienced keto dieters

This ketogenic grocery list is perfect for the beginner and anyone on a keto diet who is stuck for shopping ideas.

We’ve been there, we know that making a shopping list when you’re beginning the keto diet can be a task.

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So we decided to make the job of creating a list of low-carb grocery items easy.

Ketogenic Shopping List of Grocery Items For Keto Beginners and Experienced Low-Carb Dieters

Below you’ll find various keto shopping lists grouped into food categories to make it easier for everyone to follow.

Fats are what the ketogenic diet is all about, in fact, 70-75% 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!

Keto Fats Shopping List

  • Butter
  • Ghee
  • Extra Virgin Coconut Oil
  • Coconut Oil Spray
  • Extra Virgin Olive Oil
  • Sesame Oil
  • Tallow
  • Lard
  • Peanut Oil

We use salted butter for savory dishes and unsalted butter for sweets. Read our article for more on good fats & bad fats.

Good quality butter creates a flavorsome base for many meals. There is no substitute for Kerrygold!

Keto Fats and Oils Grocery List Run Down

  1. Ghee is butter with the milk solids removed. Pure ghee is 99-99.5% butterfat with the only trace amounts of dairy. Ghee can be cooked at high temperatures without burning and has a lovely nutty flavor – perfect for curries.
  2. 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.
  3. Coconut Oil Spray is super handy in the kitchen. It makes greasing baking trays really easy, and the coconut flavor is not strong enough to overpower your baking.
  4. Extra Virgin Olive Oil is an essential for every kitchen. It is excellent 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.
  5. Infused Oils are a great way to enjoy the 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.
  6. 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.
  7. 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 attached to.
  8. Lard is fat rendered from pork. It is great for shallow frying, deep frying, roasting, and confit. It makes excellent fried chicken!
  9. 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 an immersed element.

Keto Meats Grocery List

  • Grass Fed Beef (Fattier the better)
  • Pork (That is free to roam and grain fed)
  • Lamb (Pasture fed)
  • Chicken (Free Range)
  • Oily Fish (Wild or Ocean farmed)
  • Shell Fish (with a nice fatty condiment)
  • Duck

The type of meat we eat is very important from both a health perspective and an ethical (humane) perspective.

It is no secret that grass-fed beef is the prime meat on the market, it’s delicious, well marbled and just healthier.

Fatty Cuts Of Meat To Look For When Shopping For Keto

When selecting cuts of meats to be included on your ketogenic diet food list, look for cuts with a fattier content.

For chicken choose the darker, fattier cuts such as the thigh, leg, and wing.

Fish choose oilier types such as salmon or if eating tuna find those stored in olive oil. Fish with high oil content are fantastic sources of essential fatty acids.

Note: When considering sausages, ready-made hamburgers, rissoles or “sausage mince” that many are made with various types of flours and other additives as either fillers, to taste, or binding agents. Be sure to read the nutritional panel or ask your butcher about the contents.

Best beef cuts for keto:

  • T-bone
  • Rib Eye
  • Scotch Fillet
  • New York Cut
  • Ground Beef (Mince) cheapest grade is perfect

Best pork cuts for keto:

  • Pork Belly
  • Leg
  • Ribs
  • Pork Chops
  • Ham
  • Bacon

Note: Be mindful that some cured and deli style meats such as Ham and Bacon are cured in sugar and that would add to your daily carb consumption.

Best lamb cuts for keto:

  • Leg
  • Cutlets
  • Chops
  • Ground/minced lamb

Best chicken cuts for keto:

  • Thigh
  • Leg
  • Wings
  • Breast cooked in high-fat broth, stew, sauce or whole egg mayonnaise

Best types of fish for keto:

Any and all fish, in particular, those high in fat.

  • Salmon
  • Tuna
  • Snapper
  • Flounder
  • Flake

Keto Herbs & Spices Shopping List

  • Salt
  • Lite Salt (See why below)
  • Pepper
  • Thyme
  • Basil
  • Oregano
  • Coriander
  • Paprika
  • Cinnamon
  • Curry Powder
  • Chives

The list above are the basic kitchen staples that we keep on hand to give our low carb recipes flavor and texture when cooking.

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.

A little Secret:

We also use “lite salt” not because we want less sodium in our diet. But because Lite Salt it actually has a high potassium content as that’s what they add to make it less sodium. Sodium and potassium are important for staving off keto flu.

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.

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.

Low-Carb Sauces & Condiments Shopping List

  • Fish Sauce
  • Hot Sauce
  • Tamari (Gluten-Free Soy Sauce)
  • Rice Wine Vinegar
  • Apple Cider Vinegar
  • White Vinegar
  • Red Wine Vinegar
  • Whole Egg Mayonaisse

A Handy Hint: When searching for allowable low carb sauces (or anything else) always keep an eye out for maltitol. Even though maltitol is technically low-carb, it has been shown to spike insulin and raises blood glucose throwing you out of ketosis, keep sauces and condiments that have it off your shopping list.

You should always have a ketone meter to monitor ketosis, they can give you a good indication of whether what you’ve eaten is affecting blood glucose.

The Best Keto Sauces and Condiments To Buy

  1. 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 grocery list that has added carbohydrates.
  2. Franks Hot Sauce. We didn’t come here intending to use brand names (and no we are not sponsored by them). But Franks Hot Sauce is a great cayenne pepper sauce for those who like it hot. Just a small amount will add a kick to any dish, and it’s perfect for Buffalo Wings.
  3. 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 meals.
  4. Rice Wine Vinegar is a staple for Asian dishes, but don’t confuse it with Seasoned Rice Wine Vinegar – that version contains sugar!
  5. 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 shown to lower blood glucose if taken before a high carb meal, a great addition to your ketogenic shopping list.
  6. White Vinegar is the secret behind the perfect poached egg, and also makes a great cleaning product.
  7. Red Wine Vinegar has a strong tart flavor that is great with savory muffins, casseroles or used in a salad dressing.

Check out our post on the benefits of apple cider vinegar.

Ketogenic Groceries List – Canned Goods

  • Coconut Cream
  • Tuna in oil
  • Canned Salmon
  • Smoked Oysters
  • Anchovies
  • Sardines

Of course, we prefer fresh. But canned goods are 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.

Most of the canned seafood is high in healthy fats and minerals as well. Just be sure to read the label to make sure they are ethically sourced and free of anything that isn’t natural.

The Best Keto Canned Goods

  1. Coconut Cream is a great non-dairy substitute for milk and also coconut milk that tends to have a higher carb count. We use it in place of cream & milk in recipes, always opt for coconut cream rather than milk to increase the fat and thickness of the end product.
  2. Tuna in Oil is a great pantry staple. It can be a snack, added to the last minute meal or form the base of your next meal invention.
  3. 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.
  4. 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.
  5. Anchovies are small fish that are salted and preserved in brine and used in many cuisines worldwide. Anchovies are an essential grocery item for making a great Caesar dressing.

Keto Grocery List – Low-Carb Nut Butters

  • Natural Peanut Butter
  • Macadamia Nut Butter
  • Almond Butter
  • Brazil Nut Butter
  • Walnut Butter
  • Pecan Nut Butter

Most nut butters are not only very low carb but contain a perfect 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.

The Best Keto Friendly Nut Butters

  1. Peanut butter, peanuts are a legume but can be consumed in small portions. We always choose a peanut butter that has only one ingredient – peanuts.
  2. Macadamia butter is an excellent high-fat, low-carb nut butter. When we’re not making it ourselves, we look for one with minimal ingredients and no preservatives.
  3. Almond Butter is an excellent alternative to peanut butter. Always look for one that has as few ingredients as possible.
  4. 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.
  5. 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.
  6. 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.

Low Carb Shopping List – Nuts & Seeds

  • Macadamia Nuts
  • Peanuts (Only sparingly for cooking)
  • Almonds
  • Brazil Nuts
  • Walnuts
  • Pecan Nuts
  • Chia Seeds
  • Flaxseed
  • Sunflower Seeds (sparingly)
  • Pepitas
  • Sesame Seeds
  • Poppy 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 many of our low-carb recipes.

The Best Keto Nuts & Seeds

  1. Macadamia Nuts are the king of ketogenic nuts. We use raw macadamia nuts for desserts and roasted & salted macadamia nuts for snacking. Macadamia nuts should be on every beginner keto dieters shopping list to tackle initial cravings.
  2. 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.
  3. 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.
  4. Brazil Nuts are one of the lowest carb nuts with 4g net carbs per 100g. Brazil nuts boast a very healthy nutritional profile. They contain selenium, thiamin, magnesium, vitamin E and zinc, plus many more. We have them for snacks, blend them into butter and bake with them. Put brazil nuts on your keto shopping list for times you need an easy low-carb meal.
  5. 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 fry but eat them sparingly.
  6. Pecans are equal with Brazil Nuts, having 4g net carbs per 100g. They make a great snack.
  7. Chia Seeds are high in Omega 3 Fatty Acids and make great puddings. Chia seeds can also be mixed with water to create a “chia egg” substitute in recipes 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.
  8. Flax seeds, or linseeds, are very, very high in fiber. They are a great addition to cracker biscuits, keto bread, and can be used to make a “flax egg” for anyone who can’t have eggs.
  9. 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.
  10. 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.
  11. 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.
  12. Poppy Seeds are tiny kidney-shaped seeds that are very high in fiber. We add them to cupcakes, fat bombs, and keto bread.

Low-Carb Groceries List – Dairy

  • Cheddar Cheese
  • Cream Cheese (full cream)
  • Feta Cheese
  • Mozzarella Cheese
  • Parmesan Cheese
  • Brie
  • Camembert
  • Blue Cheese
  • Swiss Cheese
  • Manchego Cheese
  • Haloumi
  • Cottage Cheese (Full Fat)
  • Marscapone
  • Heavy Cream (thickened cream)
  • Sour Cream

“Cheese and Cream” Now that I have your attention here a bunch of cheeses you can include in your LCHF recipes. Leave that low fat cottage cheese off your low-carb shopping list because you don’t have to suffer that anymore!

The Best Cheeses For A Keto Diet

  1. Cheddar Cheese is an excellent “all around” kind of cheese. It makes a great snack and can be added to almost any meal! We love a good quality vintage cheddar.
  2. 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.
  3. 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 high in salads, meatballs, and casseroles.
  4. 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 labeled 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.
  5. 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.
  6. 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 omelets or added to your antipasto board.
  7. 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.
  8. 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.
  9. 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 a chicken breast or eaten as is.
  10. Manchego Cheese is Spanish sheep’s milk cheese, produced exclusively by sheep of the Manchega breed. The flavor is distinct, and it is an excellent addition to Spanish recipes or cheese platters.
  11. Halloumi is a firm, salty, unripened cheese made from a mixture of goat & sheep milk. It has a high melting point and is excellent for grilling, frying, or baking.
  12. 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.
  13. 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.
  14. 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.

Low-Carb Dessert Ingredients Shopping List

  • Sugar-Free Choc Chips
  • 99% Cocoa Chocolate
  • Flavored Essences
  • Gelatin
  • Sugar-Free Maple Syrup
  • Sugar-Free Jello
  • Shaved Coconut (unsweetened)
  • Collagen Protein Powder

Most dessert ingredients fit into your keto diet when used as ingredients. As the portions and ratios with others level them out. Though some are keto all on their own.

To give your desserts a keto boost you can experiment with collagen protein powder and MCT oil powder as well. Check out our keto supplements page for more information.

The Best Keto Dessert Ingredients List

  1. 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.
  2. 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.
  3. 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.
  4. Gelatin can be used in powdered or sheet form. We prefer to use powdered gelatin as it’s easier to be more accurate when measuring. Gelatin makes excellent no-bake cheesecakes and jelly-like desserts.
  5. 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 used in baked goods. It’s also great on Keto pancakes.
  6. 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.
  7. 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.

Want to get cooking? Check out our keto dessert recipes.

Keto Shopping List For Low-Carb Baking

  • Almond Flour
  • Coconut Flour
  • Shredded Coconut (Unsweetened)
  • Psyllium (Husk and Powder)
  • Flaxseed Meal
  • Oat Fiber
  • Parmesan (finely grated)
  • Natvia
  • Erythritol
  • Stevia
  • Xylitol
  • Xanthum Gum
  • Baking Powder
  • Baking Soda
  • Dried Yeast

If you’re an enthusiastic keto cook, keep a good supply of quality low carb baking ingredients is essential for lots of making delicious recipes.

Read our article for more information on the best keto sweeteners and sugar substitutes.

The Best Baking Ingredients For The Keto Diet

  1. 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.
  2. Coconut Flour is becoming more and more popular, but using it in the kitchen can take some getting used to. Coconut flour is a very dry flour with large “grains” and needs extra liquid and eggs to create a product that isn’t grainy.
  3. Unsweetened Shredded Coconut, or Desiccated Coconut, is an excellent addition to cookies, bars, and bases of tarts, pies & cheesecakes. Shredded coconut provides a crunchy texture and mild coconut flavor.
  4. Psyllium, both husk, and ground psyllium are very useful in low carb cooking. It is an excellent source of fiber and soaks up plenty of liquid, adding a small amount can save recipes that have been ruined with too much liquid.
  5. Flaxseed Meal we prefer to use 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.
  6. Oat Fiber is made from the husk of oats, not to be confused with Oat Flour – which 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.
  7. Grated Parmesan Cheese. We use it to add bulk to cracker biscuits and in place of bread. Depending on the amount you use, most often it can’t be tasted.
  8. Natvia is a natural granulated sweetener that is a blend of Erythritol & Stevia. Natvia doesn’t taste artificial and has no aftertaste – for us, it feels the same as sugar.
  9. 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.
  10. Erythritol is a natural granulated sweetener. It provides “bulk” to baked goods and is widely used in the Keto community. It has no aftertaste.
  11. 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.
  12. 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.
  13. 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.
  14. Baking Powder is essential to give rise to cakes, muffins and other baked goods. We use it in just about all our baked sweets!
  15. Baking Soda is another ingredient that gives rise to baked goods. When using it, ensure the recipe also contains vinegar to set off the chemical reaction that creates the rise in the dough.
  16. Dried Yeast is used in our baked goods to mimic the scent and flavor of the bread. It gives rise to the goods, however, as there no sugar on our ketogenic diet grocery list to add the yeast doesn’t rise very much, but you can use a product called inulin.

To get more in-depth read low carb flours for keto cooking.

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