What To Add To Your Keto Grocery List: The Essentials

If you're just starting out on the keto diet, it can be tough to figure out what foods you should and shouldn't eat. This is especially true when it comes to groceries. What do you buy? What do you leave behind? Well, don't worry - we're here to help! This article will discuss the essentials of a keto grocery list and give you some recipes to get started. So, without further ado, let's get started!

Basics Of A Keto Diet

The keto diet is a high-fat, low-carb diet. This means that you will be eating mostly fatty foods and very few carbs. The goal of the diet is to put your body into a state called ketosis, where your body burns fat for energy instead of glucose (from carbs). In order to achieve this, you need to eat a ratio of about 75% fat, 20% protein, and only about 5% carbs. This may seem like a lot of fat, but keep in mind that many keto foods are high in fat (e.g., meats, cheeses, avocados, etc.).

What Should Be On Your Keto Grocery List?

Now that we've gone over the keto diet basics let's talk about what you should put on your grocery list. The following are the components that go into a basic keto grocery list for our go-to keto recipes:

Meats

• Bacon

• Ground Beef

• Beef

• Chicken (all cuts)

• Turkey

• Lamb

• Pork

• Wild Game

• Duck

• Beef Jerky

• Sausages

• Ham

• Pastrami

• Pepperoni

• Smoked Deli Meats

• Fish & Shellfish

Veggies

• Green Beans

• Kale

• Cabbage

• Cauliflower

• Lettuce

• Celery

• Cucumber

• Pumpkin

• Garlic

• Artichokes

• Asparagus

• Broccoli

• Brussels Sprouts

• Mushrooms

• Okra

• Onion

• Peppers

• Pumpkin

• Radishes

• Sauerkraut

• Spinach

Healthy Fats

• Avocado Oil

• Coconut Oil

• Olive Oil

• MCT Oil

• Ghee

• Lard

• Bacon Fat

• Cocoa Butter

Nuts & Seeds

• Macadamia nuts

• Walnuts 

• Almonds

• Chia Seeds

• Flaxseeds

• Sunflower Seeds

• Pecans

• Pumpkin Seeds

Pantry Items

• Pork Rinds

• Chicken Broth

• Beef Broth

• Bone Broth

• Xanthan Gum

• Herbs & Spices

• Jerky

• Tabasco

• Salad Dressings (low carb)

• Braggs Aminos or Coconut Aminos

• Baking Cocoa Powder

• Sweetener Options

• Parchment Paper

Flour

• Coconut

• Almond

• Psyllium Husk

Dairy

• Nut Butters

• Coconut Milk

• Coconut Cream

• Nut Hard Cheeses

• Nut Soft Cheeses

• Non Dairy Sour Cream Cheese

• Non Dairy Cottage Cheese

   

Do I Buy Every Item On A Keto Shopping List?

 

No, you won't need every single thing on a keto diet shopping list all at the same time. A keto food list is simply a tool to assist you in making the greatest food selections while shopping for keto meals. 

You don't need to have an array of every kind of nut butter, oils, sweeteners, and other ingredients. Choose the ones you enjoy most and keep them on hand as needed. Then, over time, you may construct your keto pantry.

Must-Have Foods On A Keto Diet

Not all foods are created equal, especially when you're on a keto diet. There are some foods that you will need to make sure you have in your kitchen at all times. These are what we like to call the "must-haves."

Almond Butter

Almond butter is a great source of monounsaturated fats, vitamin E, magnesium, and potassium. It's also a good plant-based alternative to peanut butter if you have an allergy. Just like with peanut butter, make sure to check the label for added sugar or unhealthy oils. Some good brands are Justin's almond butters and Buffalo Wild Wings Almond Butter.

Coconut Oil

Coconut oil is a great source of medium-chain triglycerides (MCTs), which are a type of saturated fat that is metabolized differently than other types of fat. MCTs are absorbed and metabolized quickly, so they are a great source of energy for athletes and people who are trying to lose weight. Coconut oil is also a great source of lauric acid, which has been shown to have antimicrobial and anti-inflammatory properties.

Chicken

Chicken is a great source of protein and minerals like selenium and phosphorus. It's also a leaner option than some other meats, so it's a good choice if you're trying to watch your fat intake. When buying chicken, look for pasture-raised and hormone-free options.

Eggs

Eggs are a great source of protein, fat, vitamins, and minerals. They are also one of the most versatile ingredients in the kitchen. You can use them to make breakfast, lunch, dinner, and even snacks. Eggs are a great source of choline, which is an important nutrient for brain health.

Beef

Beef is a great source of protein, fat, and minerals like iron and zinc. It's also one of the most versatile ingredients in the kitchen. You can use it in stews, roasts, grilled dishes, and more. When buying beef, look for grass-fed and hormone-free options.

Cheese

Nut Cheese is a great source of protein and fat. It's also a versatile ingredient that can be used in various dishes. When buying nut cheese, look for options that are made from nuts and don't have a lot of fillers. Some good brands Miyoko's, Core & Rind, Siete Queso and Kite Hill.

Low-Carb Nuts

Nuts are a fantastic high-fat snack for someone on the ketogenic diet. In moderation, almost all nuts are suitable for the keto diet. It might be tough to keep track of your nut snacking when it's salted, roasted, and pre-shelled, so use serving sizes.

Lard

Lard is a type of fat that is extracted from the fat tissue of pigs. It is high in monounsaturated fats and low in polyunsaturates. Lard is also a good source of vitamins D, E, and K.

Broccoli

Broccoli is a perfect side dish for just about any keto meal. It's low in carbs and high in fiber, vitamins, and minerals. It's also a good source of glucosinolates, which have been shown to have cancer-preventing properties.

Sugar Free Chocolate (Dark)

Dark chocolate is a great source of antioxidants, iron, and magnesium. It's also a good source of fiber. Just be sure to choose dark chocolate that is at least 70% cocoa and has no added sugar. Some good brands are Hu Kitchen and Evolved Chocolate.

Keto Recipes You Should Try

 

Now that you have your keto grocery list, it's time to get cooking! Here are some delicious recipes to get you started:

Keto Burger Buns

These keto-friendly buns are a must-have for anyone who loves BBGs. The recipe is simple and only takes a few minutes to make.

Ingredients

• 4 oz. nut ream cheese

• 3 large eggs

• 3 c. almond flour

• 2 c. shredded nut cheese mozzarella

• 4 tbsp. coconut oil, melted

• 2 tsp. baking powder

• 1 tsp. kosher salt

• Sesame seeds 

• Dried parsley

Directions:

1. Preheat the oven to 400°F and line a baking sheet with parchment paper. In a microwave-safe dish, combine mozzarella and cream cheese.

2. Add the eggs and stir, then add the almond flour, baking powder, and salt. Roll each dough ball into 6 flat discs on a well-floured surface before placing them on a prepared baking sheet.

3. Brush with butter and garnish with sesame seeds and parsley. Bake for 10-12 minutes, or until golden.

Keto Egg Salad

This keto egg salad is a great option for a quick and easy lunch. It's also perfect for meal prep!

Ingredients

• Freshly ground black pepper

• Kosher salt

• 3 tbsp. mayonnaise

• 6 hard-boiled eggs, peeled and chopped

• 1 avocado, cubed

• Lettuce, for serving

• 2 tsp. lemon juice

• 1 tbsp. finely chopped chive

• Cooked bacon, for serving

Directions:

1. Combine mayonnaise, lemon juice, and chives in a small mixing dish. Season with salt and pepper to taste.
2. Toss the avocado and eggs together gently. Serve as an appetizer with lettuce and bacon.

Lamb Marinade

Prepare for the softest and most succulent lamb you've ever tasted; this recipe is perfect for a special occasion.

Ingredients

• 3/4 c. full-fat Kite Hill Greek yogurt

• 1/4 c. full-fat mayonnaise like Primal Kitchen

• 2 tsp. fresh oregano, minced

• 1 tsp. fresh rosemary, minced

• 1 tsp. ground cumin

• 1 tbsp. fresh mint, minced

• 1/4 c. extra-virgin olive oil

• 1 lemon, zested and juiced

• 2 cloves garlic, grated or minced

• 1/2 tsp. ground coriander

• 1/2 tsp. kosher salt

• 1/2 tsp. freshly ground black pepper

• 1 to 3 lb. lamb (rib or lamb chops, shank, roast, etc.)

Directions:

1. In a small glass or non-reactive bowl, combine the yogurt and mayonnaise until uniform. Add the oil in small amounts, whisking vigorously after each addition to ensure that it is fully emulsified. Add the lemon zest and juice, garlic, mint, oregano, rosemary, cumin, coriander, salt, and pepper to the mixing dish- whisk until evenly combined.

2. Place the lamb in a zip-top bag or container and add half a cup of marinade to each pound of meat. Make sure the lamb is completely concealed within the bag. Ensure that you refrigerate for at least 4 hours or 24 hours. Before cooking, remove any excess marinade from the lamb.

3. Continue with the lamb recipe's instructions, following your preferred technique. (This marinade is particularly suited to this rib chop recipe.)

Pumpkin Pasta

This creamy pumpkin pasta is the perfect fall dish. It's easy to make and can be tailored to your liking.

Ingredients

• 1 butternut pumpkin, peeled, halved, seeds removed

• 1 bunch sage, leaves picked

• 2 garlic cloves, thinly sliced

• 4 slices of prosciutto, torn into pieces

• 1/3 cup (55g) almonds, roughly chopped, plus extra to serve

• 60g coconut oil

Directions:

1. Preheat the oven to 250°C. Using a spiralizer, mandolin, or vegetable peeler, turn the pumpkin into 'spaghetti.'

2. Place in a pan and top with sage leaves, garlic, prosciutto, and almonds. Scatter coconut oil across the tray.

3. Bake for 10-12 minutes, or until the oil is melted and the prosciutto is crisp. Toss the pumpkin with a bit of oil and serve with extra chopped almonds.

Frittata

A frittata is a great way to use up leftover vegetables. This recipe is packed with flavor and can be easily customized to your liking.

Ingredients

• 8 large eggs
• 1/3 c. coconut cream
• 3/4 c. shredded nut cheese mozzarella 
• Kosher salt
• Freshly ground black pepper
• Pinch red pepper flakes
• 2 tbsp. extra-virgin olive oil
• 1 shallot, minced
• 3 cloves garlic, minced
• 8 oz. baby bella mushrooms, sliced
• 1/2 c. Kite Hill ricotta
• 3 c. baby spinach

Directions:

1. Preheat the oven to 375°. In a wide mixing bowl, whisk together the eggs, coconut cream, and nut cheese mozzarella until smooth. Season with salt, pepper, and red pepper flakes to taste.

2. In a large pan, heat oil over medium heat. Add the shallot and garlic and cook until soft, 5 minutes. Add the mushrooms and cook until they're soft, another 5 minutes. Stir in the spinach and simmer for 2 minutes to wilt it. Season with salt and pepper before serving.

3. Pour egg mixture into the skillet, then top with Kite Hill ricotta and bake. Bake for 12 minutes or until eggs are just set.

Conclusion

There you have it! A keto grocery list and some delicious recipes to get you started on your keto journey. Remember, the key to success on a keto diet is to focus on eating whole, unprocessed foods and limiting your carbs and sugar intake. With a little planning and preparation, you'll be well on your way to reaching your health and weight loss goals. Bon appetit!