Keto Staples

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Keto Staples
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Top 20 Keto Staples from the Experts

• The keto diet has helped thousands of people
  improve their health and lose weight, but if
  youre just starting out, something as simple as
  grocery shopping can seem scary. Weve asked
  bunch of keto experts to to dish the details on
  their keto staples.
• Check out how these keto veterans stock their
  keto kitchens in the video and blog post below.
• What are the staples of a keto diet?
• Keto Staples will vary from person to person, but
  there are a few things you will almost always see
  on a keto grocery list High fat foods, good
  sources of protein and some low-carb
  vegetablesThe HUGE list of keto friendly
  foods.The keto food pyramid starts with a solid
  base of healthy fats like tallow, lard, extra
  virgin olive oil, and coconut oil. Moving up the
  pyramid you have fatty cuts of meat like beef,
  bacon, chicken legs, and eggs. As you get higher,
  you will see vegetables like broccoli, lettuce,
  spinach, and cauliflower veggies that are
  high-fiber and low in carbs. Near the narrow top
  of the pyramid are things like nuts, berries, and
  keto treats.
• What groceries should I buy on keto?
• When starting the keto diet, its best to find a
  few low-carb meals you enjoy eating. When youre
  excited to eat delicious food, it makes sticking
  to a diet so much easier. Things like Keto Taco
  Casserole, Easy Bacon Chili, or Chicken Salad are
  easy to meal prep and taste really good.
• We asked several keto professionals to share
  their keto staples to hopefully give you a clear
  idea of what to buy the next time you go
  shopping.
• 1. Eggs
• Its no surprise eggs top the list of keto
  staples.
• Eggs provide a delicious keto meal in under five
  minutes.
• Eggs have the perfect ratio of fat-to-protein
  that will keep you full for a long time.
• The yolk is packed with important nutrients.
• Eggs are budget-friendly!
• Make them into Egg Salad, as Breakfast
  Casseroles, or in a Quiche.

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• Butter
• One of the first lessons youll learn on the keto
  diet is butter is healthier than margarine and
  other vegetable oil spreads, especially if you
  can find a grass-fed variety. Cook your meals in
  butter or add some to roasted veggies to easily
  increase your fat intake. If youre lactose
  intolerant, try ghee!
• Meat
• The base for most of keto meals is a good source
  of protein. When shopping for meat, choose the
  fatty cuts like chicken thighs with skin on or
  regular ground beef instead of the lean options.
  This is an easy way to ensure you get in enough
  fat every day to maintain energy and satiety.
• Pasture-raised or grass-fed meat will have a
  better ratio of omega-3 to omega-6 fats in
  comparison to grain-fed animals. We like to buy
  our pasture-raised meat from a local farm or from
  a delivery service called Butcher Box. To learn
  more about connecting with local farmers, check
  out Matts course on The Curve where he explains
  exactly how he started shopping locally.
• Avocado
• When were talking about keto staples, we have to
  discuss avocados. Whether you think theyre a
  fruit or a vegetable, we can all agree they are a
  great source of fat and fiber. This creamy,
  delicious green fruit is low in carbs and high
  in potassium.
• On a keto diet, you hold onto much less water
  which means you need to increase your electrolyte
  intake. We recommend supplementing with sea
  salt, magnesium, and potassium. (View Keto
  Supplement Guide) One avocado contains more than
  900mg of potassium!
• Coffee
• Coffee is a keto staple for many people even
  though its calorie-free and is lacking in
  nutrition. The reason people love coffee on the
  keto diet is because of something called
  Bulletproof Coffee or Butter Coffee.
• If you practice intermittent fasting, some black
  coffee makes it easier to push off your next meal
  and extend your fasting window. Take our Fasting
  Course on The Curve to learn more about the
  amazing benefits to intermittent and extended
  fasting on the keto diet.
• Heavy Whipping Cream
• If butter coffee isnt your thing, then a splash
  of heavy cream is a great replacement to your
  regular high-sugar coffee creamer. Heavy cream
  or canned coconut cream if youre dairy-free, is
  a great thing to have on hand for keto recipes.
• We add cream to keto Bacon Cheddar Soup, Butter
  Chicken, Chicken Florentine, and all kinds of
  low-carb desserts.

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7. Cauliflower

• If youre new to the keto diet, youre going to
  want to pick up some cauliflower. This low-carb
  vegetable is a great alternative to some of your
  favorite high-carb foods. Here are some of our
  favorite cauliflower recipes.
• Pork Rinds
• At first, it may be hard to find the crunch you
  crave on a keto diet, but luckily there are
  plenty of keto chips you can enjoy, including
  pork rinds. Look for brands cooked in lard, not
  vegetable oils, like our favorites 4505 Meats
  and Epic Meats.
• Grind up pork rinds to use in crispy coatings or
  for deep fried breading. They give the perfect
  crunchy exterior to our Fried Goat Cheese
  Appetizer and Sweet and Sour Pork recipe. They
  also make a great Cinnamon Toast Crunch cereal!
• Healthy Cooking Oil
• Cooking oil or cooking fat is definitely part of
  our must-have keto staples, but before you go
  shopping we recommend reading our Guide to
  Healthy Cooking Oils. You will need to understand
  the different between refined, cold-pressed, and
  extra virgin in order to make smart purchases.
• There are also many common cooking oils that you
  should avoid due to their damaging effects on
  health, like canola oil and soybean oil. Look for
  cooking oils that are minimally processed like
  coconut oil, avocado oil, or extra virgin olive
  oil, or opt for animal fats like tallow and lard
  which have high smoke points and are good for
  frying.
• Cream Cheese
• Cream cheese has a way of making any recipe
  delicious, which is why it makes our list of keto
  staples. Eating keto food that is delicious and
  that you enjoy is crucial to sticking to the
  low-carb lifestyle. We like to add cream cheese
  to fat bombs, desserts, soups, sauces, and dips.
  Its high in fat, very low-carb and
  calorie-dense.
• Check out our Fat Bomb Bible eBook for tons of
  high-fat snack recipes for mug cakes, fat bombs,
  dips, and drinks.

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11. Seasonings

• To keep your keto meals exciting and flavorful,
  we recommend having good seasonings on-hand.
  They add a lot of flavor without adding a bunch
  of carbs or calories. A few of our favorites are
  curry powder, garlic, or the Everything But the
  Bagel Seasoning from Trader Joes. (Especially on
  our Keto Bagels!)
• Remember to read the labels on seasonings as some
  of them may be quite high in added sugar that
  can add up quick when used in abundance.
• 12. Berries
• A common keto myth is that you cant enjoy fruit
  on a low-carb diet, but thats not the truth. We
  love berries for their low-sugar content and
  enjoy them as a snack, in salads, or with some
  cream for dessert.
• Blueberries 13g carbs
• Blackberries 5g carbs
• Raspberries 5g carbs
• Strawberries 6g carbs
• Buy your berries frozen or in season when theyre
  sweet and delicious. Great options are
  raspberries, blackberries, blueberries, and
  strawberries.
• 13. Protein Powder
• Aaron from our Keto Baking Course on The Curve
  loves protein powder not only as an extra source
  of protein for after his workouts, but as a
  baking ingredient!
• You can find low-carb protein powder and use it
  as a low-carb flour replacement in all kinds of
  recipes like our Protein Cake, Protein Waffles,
  or Chocolate Glazed Donuts. Our favorite brands
  are Quest and Isopure.
• Aaron also recommends using protein powder as a
  coating before crisping up foods in the Air
  Fryer...YUM.

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14. Chocolate

• No, Mars Bars and Kit Kats are not keto-friendly,
  but there are plenty of ways you can enjoy
  chocolate on a low-carb diet.
• Lilys Sweets carries keto chocolate bars,
  baking chips, and other candies like chocolate
  covered caramel.
• Dark chocolate look for varieties containing
  80 cocoa or higher for the lowest carb content.
• We have a delicious Keto Chocolate Bar recipe on
  the blog you can whip up at home.
• Choc Zero carries low-carb chocolate products.
• SlimFast has a new keto line of products which
  arent all great for low-carb (read the labels!)
  but their fat bomb Peanut Butter Cups are a
  great replacement for Reeses.
• If you prefer homemade treats, our website is
  packed with low-carb chocolate sweets you and
  your family will love, like our Chewy Chocolate
  Chip Cookies and Fudgy Brownies.
• 15. Cookware
• No, you cant eat cookware and theres no such
  thing as keto cookware, but we think good
  equipment can make all the difference in your
  cooking experience. Here are a few of our keto
  kitchen favorites.
• Cast Iron Cookware
• Fat Bomb Mold great for keto desserts and
  snacks!
• Air Fryer Crisp up your favorite foods and cook
  dinner in half the time.
• Instant Pot or pressure cooker Makes bone broth
  in just a few hours!

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17. Fresh Herbs

• Youre going to be spending a lot more time in
  the kitchen now that youre on the keto diet.
  There are so many recipes to try, you wont be
  able to keep up! With a new found love for
  cooking, we guarantee youre going to have a
  whole new appreciation for flavor and freshness.
• Fresh herbs are a fantastic way to take an
  average keto dish to the next level. If you dont
  have an herb garden, then we recommend keeping
  the stems of your herbs in water to keep them
  fresh for longer.
• Try fresh basil in our Pesto Chicken or cilantro
  in our Spicy Salad Dressing.
• Electrolytes
• Because your body holds onto less water when you
  consume less carbs, it also holds onto less
  electrolytes (sodium, potassium, and magnesium).
  Without enough electrolytes on a keto diet, you
  will feel tired, sluggish, and even experience
  leg cramps.
• Chela, also known as _at_foodieturnedsleevie on
  Instagram, is an endurance athlete following a
  keto diet and she says electrolytes are a staple
  for her. She recommends Pure Planet Sports Salts
  and Zip Fizz.
• We have a full guide on Keto Supplements where we
  talk about the importance of electrolytes on
  keto, so check that out for more information.
• Keto Bars
• Keto bars may not be a staple for everyone on the
  keto diet, but they do come in handy when youre
  transitioning away from granola bars and Oh
  Henry! bars during office coffee time.
• Keto snacks and bars arent necessary to achieve
  great success on the keto diet, but theyre
• convenient and tasty. Here are a few of our
  favorite and a list of the top keto protein bars.
• The Original Keto Bars
• Perfect Keto Bars
• Epic Bar a savory option!

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20. Canned Fish

• Youre going to learn a lot about good fats and
  bad fats on the keto diet and fatty cold water
  fish is a great source of good fats. Fish like
  sardines and mackerel are packed with omega-3
  fatty acids which are important for lowering
  inflammation in the body.
• Look for wild-caught varieties that are in water
  or olive oil, not soybean oil or canola oil.
  These oils
• are high in omega-6 fats which increase
  inflammation! If you dont like the taste of
  fish, but still want to increase your omega-3
  fats, we recommend a supplement like cod liver
  oil.
• What are your keto staples?
• These 20 items are a great starting point for any
  keto diet and you will begin to generate your own
  keto staples as soon as you get cooking and
  eating.
• Been doing keto for awhile? Comment below and
  tell us your keto staples. We would love to hear
  them.
• 20 Keto Staples in Summary
• Eggs
• Butter
• Meat
• Avocado
• Coffee
• Heavy Cream
• Cauliflower
• Pork Rinds
• Healthy Cooking Oil
• Cream Cheese
• Seasonings
• Berries

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