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27 Foods That Should Be in Your Keto Pantry

If you are following a Keto Lifestyle there are countless products out there to choose from.

What this Keto resource provides are some of the top brands when it comes to Keto. From baking essentials, condiments, protein powders, low carb sweeteners, spices, healthy fats, nuts and seeds, and basic cooking ingredients.

In addition, useful links to previous and relevant Keto round-ups will further broaden your awareness of certain popular products and even recipes.

The common theme here among these products are high quality, popular and nutritious products you should have in your Keto pantry.

Baking Flours & Essentials

Anthony's Almond Flour

anthony's almond flour

Popular, Nutritious and High-Quality

Almond flour is a common low-carb flour choice that is easy to use. In addition, there are many almond flour recipes to choose from. The flour is simply made from blanched ground almonds, so you get the nutrients from almonds as well.

Why Anthony's Almond Flour

The great thing about almond flour is that it has many benefits in addition to being low-carb. It is also high in fiber and protein.

There are no shortages of recipes when it comes to almond flour. It has become my favorite flour substitute over the past few years. Check Prices Here.

Viva Naturals Coconut Flour

Viva Naturals Coconut Flour

Organic, Gluten-Free and Non-GMO

Coconut flour is another popular choice, especially for anyone allergic to nuts. The flour readily absorbs liquid, meaning it cannot be used as a 1-to-1 replacement for conventional flour. Even so, there are many recipes out there and coconut flour works extremely well.Check Prices Here

Why Viva Naturals Coconut Flour

Viva Natural Coconut Flour has a lot going for it, such as Non-GMO, gluten-free, and high fiber just to mention a few.

Check Prices Here

Ground Flaxseed

Also called ground flax meal or flaxseed meal

Ground flaxseed is less common than the previous options but is effective in baking. When combined with water, it can be used to create a flax egg. These 'eggs' are an effective alternative to eggs in many recipes.

Learn more about flax eggs and best uses.

Why Spectrum Ground Flaxseed 

Spectrum Essential Ground Flaxseed is high in fiber and is a good source of omega 3 fatty acids.

It contains 4 grams of carbs per 2 Tablespoon serving, however with 3 grams of fiber net carbs are only 1 gram.

This ground flaxseed is very popular as a healthy addition to salads, smoothies, and shakes

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Psyllium Husk Powder

Psyllium Husk is a nutritionally powerful powder that works well even on a Keto lifestyle. It is a versatile product that can be used in different foods and recipes. Also, the high fiber content yields a low net carb product.

The nature of Psyllium enables it to be used in a variety of ways. Countless low carb recipes are available on the web for you to choose from.

Several of my friends who follow Keto make delicious Keto flatbread using psyllium husk powder.

Why Viva Naturals Psyllium Husk Powder 

A focus on nutrition reveals 15 calories per teaspoon along with 4 grams of fiber yielding a net carb content of 1 gram.

Besides, Viva Natural brand is Non-Gmo and certified organic.

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Pumpkin Seed Meal

Gerbs Raw Pumpkin Meal Seed Meal is a great Keto snack option, however, you have to be mindful of your serving size. Those calories can add up quickly if you snack directly out of the bag.

Why Gerbs Pumpkin Seed Meal 

This pumpkin seed meal is nutritionally dense offering you a non-GMO product that is also vegan and allergen-free.

However, while the seeds are high in protein, they're not a great source of fiber. A 1-oz serving contains 7 grams of protein, 5 grams of carbs, 1  gram of fiber and 150 calories per serving.

Net carbs are 4 grams per serving. Pumpkin meal works great when added to plain greek yogurt, low carb smoothies,  keto-friendly salads and much more.

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Sunflower Seed Meal

Gerbs raw sunflower seed meal is a versatile addition to your keto pantry. Not only can it be used in baking but it offers many unique health benefits and uses.

This sunflower seed meal can be used in place of almond flour.

When it comes to using sunflower meal in recipes you have a lot to choose from.

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Xanthan Gum

Bob's Redmill brand of Xanthan gum is a rather unique product. Its mostly used as a thickening agent in recipes.

Also, xanthan gum is often used in gluten-free baking to add stickiness and elasticity.

When you use this product it will be in small amounts to thicken dressings, sauces, and soups.

Because xanthan gum is rather unique it is not cheap. However, a good thing is a bag will last you a long time because most recipes only require a small amount.

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Egg White Protein

Jay Robb Vanilla flavored egg white protein powder is useful if you are looking to add protein to your diet.

You still need to be aware of calories but the carb content is attractive at only 4-grams and 120 calories per serving.

Nutritionally, the product is decent providing you with 24-grams of protein with only 2 grams of sugar alcohol per serving.

Typical uses include as a daily protein boost, or in recipes that call for egg-whites only.

There is however a variety of Keto targeted protein powder that is designed specifically for low carb diets. Here's a review of the best all-around keto protein powders.

Why Jay Robb Egg White Protein? If  you are looking for quality protein macros to add to your diet this can be a good choice. Protein can help you keep and gain lean muscle mass if used in addition to a weight-lifting routine.

Despite all the benefits, there is a misconception about Keto and protein intake. This is especially for those following Keto and engaging in an active lifestyle as your protein needs may be higher than you think. Learn more on protein on keto

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Condiments

Coconut Aminos

This is an interesting product if you are looking for great tasting Soy-free seasoning. It imparts a salty flavor made from certified organic coconut raw tree sap and sun-dried sea salt.

However, it is important to note that the seasoning contains 3 grams of carbs per tablespoon. So keep this in mind when using this product.

Why Coconut Aminos?  To add a non-soy flavor accent to stir fry and other dishes for great-tasting meals.

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Avocado Oil Mayo

Primal Kitchen's Avocado Oil Salad Dressing is a zero carb salad dressing that is sugar-free, canola free and dairy-free.

Why Primal Kitchen Mayo? If you enjoy mayo-based salads this is a great low-carb alternative.

However, there are some concerns about the product separation when shipped during the cold weather months. Some reviews mention the flavor is not consistent and others simply don't like it.

This mayo will appeal to many avocados lovers. If that's you, try it and see what you think. Another option is to make your own avocado-based salad dressing if time permits.

If you don't like it, there are various other Keto-friendly salad dressings you can purchase online or make at home.  Here's a great review of the best Keto approved salad dressings to get you started.

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Pure Protein

Pure Protein's Vanilla Natural Whey

Pure Protein's Vanilla Natural Whey Protein powder is a low-fat fast-acting protein supplement.

There are two flavor options, French Vanilla and Rich Chocolate.

Reviews for the product are mixed with some folks loving the flavor while others not so much.

The nutritional profile of Pure Protein reveals 130calories, 23 grams of protein, 6 grams of carbs, of which 5 grams is sugar. Stevia is used as a sweetener along with fructose and natural flavors.

Why Pure Protein powder? If you are looking for a recovery shake that is relatively low on carbs, and only uses stevia as a primary sweetener this might be a good choice for you.

Personally, I prefer the French vanilla flavor for my smoothies. However, there are some users who disliked the flavor, while others loved it.

As previously mentioned, if you are specifically looking for a carb-free Keto protein powder I recommend you browse my article on Keto-friendly protein powders. I am sure you will find one that targets your specific needs and macros.

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Sugar Substitutes & Sweeteners

Erythritol

So nourished brand of Powdered Erythritol Sweetener is a popular choice on Amazon. Most of the reviews speak positively about the product. However, there is a small percentage of reviewers that left negative reviews due to related stomach issues.

As a sweetener, Erythritol is a popular choice for those on Keto because it has no effect on blood sugar or insulin levels. Also, it does not have the typical laxative effect of many sugar alcohols.

However, some keto followers do mention gas and minor stomach discomfort if they consume too much of it.

The nutrition profile for So Nourished Powdered Erythritol Sweetener is as you would expect. It has zero net carbs despite having 4 grams of carbs per teaspoon. The product has zero calories and 0 net carbs. It is gluten-free, vegan and Non-GMO.

This is due to the fact that the human digestive system can not break down and absorb these sugar alcohols.

Why use Erythritol Sweetener on Keto? Well, for many folks on a keto lifestyle this type of sweetener does work really well. It can be used for many types of keto recipes including favorites such as keto lava cake.

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Lakanto Monkfruit Sweetener

Lakanto Monkfruit Natural Sugar Substitute is a Keto friendly sweetener. It is rated highly on Amazon with reviews raving on the lack of an aftertaste and how similar the taste is to real sugar.

The product is non-GMO, vegan, additive-free, and gluten-free. It uses a ratio of monk fruit and erythritol to achieve a 1:1 sugar replacement. 

The nutritional profile reveals zero calories, 4 grams of carbs, of which all are sugar alcohols.

Why Lakanto Monkfruit? Due to its convenient 1:1 sugar replacement, it is a good choice for your keto baking and cooking needs.

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Sukrin Gold - Brown Sugar Alternative

Surkin Brown Sugar Alternative is a great product to have in your Keto pantry.

This brown sugar alternative has 0 calories and 8 grams of carbs. But, of those carbs, 4 grams are sugar alcohols.

Please note that sugar alcohols are not absorbed the same as regular carbs.

There is some confusion about how to count sugar alcohols. The recommended approach is to subtract half of the grams of sugar alcohol listed on the food label from the total grams of carbohydrate.

Please keep in mind though that too much of this product will affect your macros. So as with everything in life, moderation is key.

Surkin Gold brown sugar alternative is made from Erythritol, Stevia, Tagatose & Malt Extract

I use this product and I am happy with it. I know many friends and associates who follow a keto lifestyle and are also happy with Surkin Gold.

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Pyure Organic Stevia Blend

Pyure Organic All-Purpose Blend Stevia Sweetener is a best seller on Amazon, yet the reviews are mixed. 

Stevia is a natural sweetener derived from the Stevia rebaudiana plant.

Erythritol has 70% of the sweetness of sugar with some human studies showing minor digestive issues in some people.

Pyure claims that this unique blend of organic stevia and organic erythritol is what makes this product approximately 2x the sweeter than sugar. I would recommend checking out the reviews and doing some testing on your own.

When it comes to these types of sweeteners it is a very personal decision and individual tastes play a key part in flavor perception. Some people love stevia while others hate it.

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Spices and Flavorings

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Organic Turmeric Powder

Feel Good brand organic turmeric powder is another great spice to have in your Keto pantry. It is Keto friendly and has many health benefits.

A close look at the nutrition profile reveals 25 calories per serving which is about 1 tablespoon. 4 grams of carbs, 2 grams of fiber and 2 grams of net carbs.

Why turmeric powder? It has many uses in your Keto lifestyle such as Golden Milk, cauliflower rice, low carb smoothies, and other recipes.

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Pink Himalayan Salt

Spice Lab Pink Himalayan Course Salt is a must-have for your Keto pantry and kitchen. This Himalayan salt receives many positive reviews on Amazon.

The salt is a great addition to grilled meats, vegetables, stews, and soups.

Why  Himalayan Salt on Keto? When following a Keto lifestyle adequate sodium intake is important.

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Torani Sugar-Free Syrup

Torani sugar-free syrup is a popular and well-rated sugar-free syrup for flavoring coffee and other beverages.

It is sold as a variety pack on Amazon. The flavors include Vanilla, Carmel, Hazelnut and Chocolate

Why Torani Sugar-Free Syrup? If you are looking to add great flavor to your hot beverages these syrups are a great idea. You could even add them to plain Greek yogurt for more flavor.

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Fats & Oils

Grass-Fed Ghee

ANCIENT ORGANICS 100% Organic Ghee from Grass-fed cows is another excellent addition for your keto pantry.

Ghee has many benefits including a high smoke point for cooking applications. It is high in medium-chain fatty acids and is lactose, casein and gluten-free.

The nutritional profile reveals 120 calories per one tablespoon serving, with 14 grams of total fat, of which 3.5 grams are monounsaturated.

Why ghee on a keto diet? Ghee is a natural choice for those on a keto lifestyle because it is mostly fat. This makes ghee a great choice to use in your cooking, and in various recipes. You can even spread ghee on low carb toast.

Unless you have an issue with either lactose or casein intolerance, you should enjoy exploring the benefits of ghee.

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Coconut Oil

Viva Naturals Organic Extra Virgin Coconut Oil is a staple keto product and a best seller on Amazon.

The product is cold-pressed, unrefined and extra-virgin.

The nutritional profile reveals 130 calories per tablespoon, 14 grams of fat, with 0 carbs. Viva extra virgin coconut oil is gluten-free, kosher, certified organic and verified NON-GMO.

Why Viva extra-virgin coconut oil?  Including coconut oil in your keto lifestyle can help you achieve ketosis. Coconut oil also provides valuable medium-chain triglycerides (MCTs) which can also help you achieve ketosis more easily.

There are plenty of ways to get coconut oil in your keto diet. For example,  you can add coconut oil to your coffee or even tea. You can even add it in your yogurt or oatmeal, and use it for cooking and baking too.

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Cocoa Butter

The Terrasoul brand of Organic Cacao Butter is another highly rated and popular choice on Amazon. I use this product myself in various recipes and I am very happy with it.

The product is USDA certified organic, cold-pressed, Non-GMO, gluten-free and vegan.

The nutritional profile reveals 130-calories per 2 tablespoon serving, along with 12 grams of fat, 2 grams of protein and 0 carbs.

Why Terrasoul Cocoa butter?  The benefits of cocoa butter are impressive and really fit in quite nicely on a Keto lifestyle.  It offers a plant-based variety of healthy fats including antioxidants and phytosterols.

The best part is cocoa butter is extremely useful on a keto lifestyle. You can explore using this plant-based butter in keto fat bombs, keto smoothies, and even various keto-friendly coffee recipes.

Nuts & Seeds

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Macadamia Nuts

Food To Live Macadamia nuts are highly rated on Amazon.  The nuts are raw and Kosher. They are unsalted and have no shells.

Nutrition profile reveals 203 calories per 10 to 12 nuts, with 21 grams of fat ( mostly monounsaturated ), 3 grams of fiber, 4 grams of carbs, close to 2 grams of net carbs, and 2 grams of protein.

The macros in macadamia nuts are ideal when it comes to net carbs, but keep in mind they are calorie-dense mainly due to their high-fat content. Be mindful of your serving sizes.

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Pecans

Not all nuts are Keto. The best keto nuts are pecans, Brazil nuts, and macadamia nuts.

1-ounce serving providing 215 calories, 3 grams of fiber, 4 grams of carbs and 3 net carbs per serving.

Despite the many health benefits of enjoying keto-friendly nuts, there are a couple of disadvantages too.

You can learn more from this guide on different types of nuts

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Flax Seeds

Now Real Food organic Golden Flax Seeds has a great following on Amazon. The seeds are verified Non-GMO.

The nutrition profile is exceptional, and because of this, flaxseed is regarded as a superfood. It provides 130 calories per 2 tablespoon serving, along with 8 grams of fiber, 8 grams of carbs and 1 to 1.5 grams of net carbs.

Why Now golden flax seeds? Flax seeds are a natural fit for a keto lifestyle. providing very low net carbs, and a healthy proportion of healthy fats. Actually 70% of the fats in flax seeds are made up of  omega-3 fatty acids.

Using flaxseeds on a Keto lifestyle opens you to many creative uses. You can use it in smoothies, keto oatmeal, and combine it with almond flour to create some really cool and delicious keto baked goods.

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Chia Seeds

HealthworksPesticide free Raw Chia Seeds are a highly rated choice among users on Amazon.

Of all seeds and nuts, chia seeds have the most fiber. In addition, they contain 60 calories per tablespoon, 3 grams of protein,  5 grams of carbs, 5 grams of fiber, with net carbs close to 2 grams.

Why Healthworks Chia Seeds? Chia seeds are a complete protein, a healthy source of omega-3 fatty acids that is high in fiber and low in net carbs.

You can use chia seeds in various keto recipes ranging from yummy keto chia pudding to baked goods adding in both fiber and fat to recipes. Another thing is the seeds are flavorless which makes them very versatile in smoothies.

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Other Products

Coconut Milk

Native Forest brand organic Coconut milk

A look at the nutritional profile reveals 1/3 cup serving provides 15 grams of fat, 2 grams of carbs, and 0 grams of carbs.

Non-GMO and certified organic, reviews are mixed, but many users of this coconut milk enjoy it.

If you are unhappy with this particular brand you can always experiment with other brands.

Why coconut milk? It is a great alternative to regular milk for those following a keto lifestyle. 

Also, there are many delicious Thai, Indian and Caribbean recipes that call for coconut milk. Trying these recipes will broaden your keto cooking skills, and your tastebuds will thank you.

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Beef Gelatin

Great Lakes unflavored Beef Gelatin is a highly rated product and can be used on a keto diet or if you need to increase your protein intake.  Most reviews are happy with this Great Lakes product, but there are some who have issues with the flavor and the dissolvability.

The label states the gelatin is sourced from grass-fed and pasture-raised cattle in Argentina and Brazil

The serving size is one tablespoon providing 15 grams of protein and 43 calories. It is a carb-free product.

Why Beef Gelatin? If you are looking to increase your collagen intake, this product may be helpful. Advocates of beef gelatin claim it can help with joint health and can strengthen your hair, nails, and teeth.

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Miracle Noodles & Rice

Miracle Noodle Brand is a carb-free alternative to pasta. The main ingredient is konjac flour, which is a soluble fiber with basically zero calories.

There are only three ingredients used to make the product. Water used for packaging,  Konjac flour and a calcium additive, which is simply a pickling lime.

When it comes to user feedback regarding Miracle Noodles, it is certainly mixed. Many users like it, but an equal share have raised concerns about its odor.

The odor is due to the packaging and the brand recommended that you rinse the noodles prior to use. The nature of the noodles makes it easy for them to absorb any added flavor.

Why Miracle Noodles? There are many satisfied users of MiracleNoodles who follow a low carb and keto lifestyle.

The only way to know for sure whether you might enjoy this low carb alternative is to try it for yourself.

If this product sounds like a turn off for you but you are still seeking a low carb alternative to pasta and rice why not give cauliflower rice a try. You can also check out Shirataki Noodle Recipes

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