This Essential Keto Pantry Guide is a useful tool whether you’re stocking for an emergency or just wondering what you should keep on hand in regular times while eating keto.
With the growing concern about what the next few months will bring, I’ve been getting a lot of questions about how to stock a Keto Pantry if you’re self-isolating or in actual quarantine or lockdown. Hopefully this Keto Pantry guide will be a helpful resource for you in planning what to shop and stock up for.
Full disclosure and no judgement, not everyone plans to stay keto during a quarantine, and even my family is stocked up on the typical non keto pantry essentials (beans, rice, pasta, etc.) necessary to survive a long isolation should things get much worse.
That being said, I’m on keto right now and plan to stay that way for as long as possible. I see this situation as a golden opportunity to finally break past the weight I’ve been stuck at due to traveling and having visitors almost non-stop the last year. It’s been a vicious cycle of losing 10 – 15 pounds on keto after 2 – 3 months, go off for a week or two while traveling or hosting friends and gain it all back.
I’m using this self imposed travel ban as an opportunity to avoid temptation, make more meals at home, and hopefully emerge in a few months finally at or close to my goal weight again for the first time in years.
It’s been a frustrating pattern, and while I’m certainly not happy about the situation, I’m using this self imposed travel ban as an opportunity to avoid temptation, make more meals at home, and hopefully emerge in a few months finally at or close to my goal weight again for the first time in years.
SO, if you plan to stay keto during this crisis too, then I’ve got some tips and suggestions on how to stock your fridge, freezer, and pantry with keto essentials to make sure you have what you need to not just survive, but thrive during these worrisome times.
I’ve got some tips and suggestions on how to stock your fridge, freezer, and pantry to make sure you have what you need to not just survive, but thrive during these worrisome times.
I realize that some of these ingredients, like cocoa powder, sweetener, and unsweetened coconut for example are not essential for survival. The reason I’m including them in this essential Keto Pantry guide is because when we’re stuck at home and things are stressful, the act of making and having a keto treat now and then is a real morale booster, and we can all use some of that in our life when the going gets tough.
I’m including some affiliate links to products I order online regularly, and you can likely source a lot of these keto friendly shelf stable items from Thrive Market if you’re a member (they deliver right to your house) and of course Amazon. You can also refer to my Pantry shopping guide for recommendations of brands I like to use currently.
If you’re comfortable heading out, many of these items can be found on your neighborhood grocery store shelves also. If your grocery store offers curbside pickup or even home delivery for a small fee, definitely take advantage of that to stock your Keto Pantry while minimizing your risk.
This is not an exhaustive list of what you could be stocking your Keto Pantry with, but it represents the things that I have been and will continue to be keeping on hand for my own keto supplies.
Finally, if you’re keto and the rest of your family isn’t, supplementing these items with pasta or rice for them can work to provide satisfying meals for everyone involved.
Essential Keto Pantry Guide
What shelf stable goods can I stock in my keto pantry?
- tuna fish
- canned salmon
- corned beef
- canned ham
- canned spam
- Epic bars
- Chomps grass-fed beef sticks
- sugar free peanut butter
- sugar free almond butter
- sugar free sunflower seed butter
- shelf stable unsweetened nut milks
- canned coconut milk
- artichoke hearts
- hearts of palm (use in my famous Keto HOP Bread!)
- green beans
- bean sprouts
- water chestnuts
- crushed tomatoes
- tomato paste
- almond flour
- coconut flour
- unsweetened dried coconut
- granulated erythritol sweetener (or other)
- hemp hearts
- unsweetened cocoa powder
- sunflower seeds
- pumpkin seeds
- baking powder
- psyllium husk powder
- sugar free protein powder
condiments & seasonings
- olive oil
- coconut oil
- avocado oil
- low sugar ketchup
- sugar free BBQ sauce
- hot sauce
- curry paste
- lite salt (for potassium)
- all purpose seasoning blend (adobo, season-all, etc.)
first aid / immunity boosting
- Dried elderberries (for Elderberry syrup)
- Moringa tea
- immunity boosting herbal teas
- vitamin C
- sugar free multivitamin
- cough medicine (pills not syrup, which has sugar and carbs)
- sugar free throat lozenges
- oregano oil (anti-viral, anti-bacterial, anti-fungal)
- Pain killer / Fever-reducer (ibuprofen, acetaminophen, etc.)
- prescription medications as necessary
- hand and body soap
- hand sanitizer or alcohol wipes
- bleach (a diluted mix of bleach and water both cleans and sanitizes)
- paper towels
- toilet paper (be reasonable)
- laundry detergent
- dishwashing liquid
- spray bottle (for bleach and water mixture to disinfect as necessary)
What keto friendly items should I stock my fridge and freezer with?
Stock your refrigerator with these keto friendly veggies:
- radishes (will keep in the fridge for up to 1 month)
- white cabbage (will keep in the fridge for up to a month or more)
- red cabbage (will keep in the fridge for up to 3 weeks or more)
- cauliflower (will keep in the fridge for up to 3 weeks)
- spaghetti squash (will keep in the fridge for up to 1 month)
- garlic (will keep in a cool dry place for months)
- onions (will keep in a cool dry place for a month or more)
- zucchini (will keep in the fridge for up to 2 weeks)
- cucumbers (will keep in the fridge for up to 2 weeks)
- celery (will keep in the fridge for up to 3 weeks)
- turnips (will keep in the fridge for up to a month)
- jicama (will keep in the fridge for 2 weeks or more)
- rutabaga (will keep in the fridge for up to a month)
- Celery root (will keep in the fridge for 3 weeks or more)
- lemons and limes (will keep for 2 weeks or more)
Stock your freezer with these keto friendly veggies:
- broccoli florets
- cauliflower florets
- cauliflower rice (or make your own and freeze)
- onions and garlic (chop and freeze)
- fresh herbs (chop and freeze with water in ice cube trays)
- green beans
- avocados (slice and place in a freezer bag)
- anything you find cheap and in season can be frozen at home if you have the room
Stock up on these keto proteins for your fridge and freezer:
- eggs (can last a month or more)
- hot dogs (nitrate free if possible)
- salami (will last for many months)
- chicken leg quarters (inexpensive, versatile, make stock with bones)
- boneless chicken breast (if your tribe doesn’t like meat on the bone)
- chuck roast (can be used for pot roast, chili, and stews)
- ground beef
- ground turkey
- pork loin (can be cut into chops, strips for stir fry, or roasted and sliced)
- smoked ham
Keto friendly dairy products to stock your fridge with:
- nut milks
- heavy whipping cream
- cream cheese
- mozzarella cheese (especially for versatile dough)
- cheddar cheese
- slicing and snacking cheese
Hi – I’ve enjoyed so many of your recipes, thank you! What type if mayonnaise do you suggest? I’m trying to go dairy free, and substitutions become complicated especially in the kick start phase.
Mellissa Sevigny says
Dukes is my favorite if you can get it but if not we usually use Hellmans. I don’t really like the flavor of any of the “healthy” mayonnaise brands personally.
We love Primal Kitchen/Primal Blueprint avocado mayo – fully clean and keto! It’s available at Costco and Amazon as well as the Primal website.
Hi my name is Ellie and I’m so thankful I found this site. I need to desperately clean out my cabinets and fridge. Went shopping the other day and yesterday found out my A1C is 7. It’s all the carbs I’ve been eating for months. I’ve got to kick it in gear. So finding this list of foods is going to help alot. I guess I’ll be taking all my groceries I’ve been buying to the food bank. Wish me luck.
Hi I did your program 2years ago and dropped of almost 60 pounds. I enjoyed it immensely and was vey happy with my weight and size. However, my menopause kicked in and began gaining back my weight. I tried the soup diet but after completing the 5 days the weight I loss just came back on. Would really love some help if anyone has suggestions. It will be much appreciated Thanks.
Marlane Knight says
I don’t know if you got any tips. I went through the same thing with menopause along with hypothyroid! I will say that sticking to keto along with intermittent fasting has been key for me to finally lose some weight. I began with IF a few years ago, but just eat dinner earlier and breakfast later… eventually waiting til Lunch or later. Think of it as hydrating time- coffee, tea, water. Look into it- it is helpful and great healing for the body, skin, digestion and disease prevention:)
Love the concept of “hydrating time.” !!
I did Keto for a few months – years ago in my 60s – but just “seriously” started it YESTERDAY at age 84! Going to go for a 50 pound weight loss by fall….Your delicious recipes and complete menus are so appreciated….and now I just found these grocery lists! EXACTLY what I need! So much “work” to do it myself, so thank you thank you! Love your “stuff” and your humor. I’ll be following you for months, and enjoying it! (I will also buy your book – even with so much info on your sites, it will be a thank you!) Nellie.
Mellissa Sevigny says
Thanks Nellie, I hope you have amazing success on the plans!
The shelf life guidance is very helpful – thank you.
Melody Daniel says
I made Keto Soup Diet Soup the other day. I’m activated so I’m at work every day where they are buying me not so keto lunch everyday. Yesterday I ate some crackers. Today I will be doing better! :) We’re good here in Arkansas, stay calm and follow directions! :)
Lois Friedman says
Thanks so much for sharing your wisdom with us during these troubled times :-)
Do you put anything on the avocados before freezing to prevent browning?
Mellissa Sevigny says
No need if you get them into the freezer ASAP after cutting, just try to remove as much air as possible from the bag!
If you have dry beans you can have sprouts in a few days 🙂
Lentils have the lowest carbs. I also need oat fiber for baking. I got more mayo to go with the canned meat, sweetener & almond butter at Costco, and pork rinds for snacks. As long as it doesn’t warm up above freezing, my food is okay on the porch or in the car, here in AK.
judy a fitzsimonds says
Califia has shelf-stable almond milk and Barista blend almond milk (for coffee). I get mine in 6 packs through Amazon.