Whether you’re new to keto or a veteran, putting together your keto shopping list can be a challenge. We’ve made this easier by creating the Master Keto Food List. It lists 100+ keto foods so you can reduce your lap time at the grocery store. Beware, this article is long because it covers so much. Get the abbreviated cheatsheet now to save time.
Otherwise, strap in. Here’s what’s covered:
But Do I Really Need a Keto Food List?
Use the list if you:
- You are new to keto
- Struggle shopping
- Use the keto shopping list but want more
- Crave creativity in the kitchen
- Have a tight budget (and want to save money)
Keto Food Principles
Keep your carb-count to around 5g or less per meal to make sure you don’t exceed the recommended 20g of carbs per day. Check our Carb Counter to make sure what you’re eating is completely keto-appropriate.
Use A Meal Plan
Putting together a tasty keto meal plan isn’t difficult if you plan ahead. Need help? Download our 7-Day Keto Meal Plan.
Or just make up your own meal following these simple steps.
Read The Ingredients
Keto is more popular than ever, which means there are more and more keto-friendly products on the market every day. Sadly, this also means the word “keto” has become misused as a marketing term for foods that no legitimate keto dieter would ever touch. Even the most keto-friendly looking cauliflower pizza crust can hide ingredients (like regular wheat flour) making it a carb hangover waiting to happen. This is why, if it’s not on the Master Keto Food List, you gotta look for hidden carbs on the ingredients list.
Know Where to Shop
Knowing where to shop is going to make this new lifestyle easier. We’ve had good success at:
- Farmer’s markets
- International grocery stores such as Polish delis and Asian grocers
- Online stores, especially for specialty or hard-to-find items
Now that you know what your meals should look like and where to buy the ingredients, all that’s left is to buy them. Enter Master Keto Food List…
The Master Keto Foods List
Despite the meat-and-cheese reputation, keto can include a tonne of vegetables. These should be your main source of carbs, but you still need to be careful. That means no starchy veg and preferable stuff grown above ground (since most below ground veggies store energy as starch). Your best bet is to aim for green veggies. Here are some of ours:
- Green beans
- Lettuce (such as romaine and arugula)
- Asian greens (such as bok choy and pak choy)
- Dark leafy greens (such as kale, spinach, and collard greens)
- Yellow squash
- Spaghetti squash
- Bean sprouts
- Brussels sprouts
Pro Tip: Try zucchini noodles or cauliflower rice to replace pasta. Ever tried jicama fries?
Try to limit fruit to one serving a day to manage carbs. Here are our top keto fruit choices:
- Kiwi fruit
Pro Tip: Enjoy keto fruits with a side of heavy cream or yogurt, put them in your smoothies, or just eat them straight from the grocery store display (we won’t tell on you).
Protein is still important, even though keto is fat-centric. All meat is keto, but many high fat enthusiasts go for fattier cuts like pork belly, chicken thigh, and high fat ground beef. But watch out for hidden sugars and starches in processed meat. They can sneak in as marinades and fillers.
As far as food quality goes, buy the best you can afford. This means free-range, pasture-raised eggs and poultry, grass-fed meat, sustainable and wild-caught fish, and organic everything if possible. Here are our top picks for meats, seafood, and vegan protein:
- Organ meats
- Pork rinds
- Fish (especially trout, mackerel, and salmon
- Eggs and egg whites (vegetarian only)
- Whey protein powder (vegetarian only)
- Egg white protein powder (vegetarian only)
- Low carb vegan protein powder
- Protein barsF
Pro Tip: Cook your meat differently to change up the appeal. Try keto soups, stews, salads, or roasts. Or browse KetoLogic’s recipe archives for some great ideas.
Dairy & Dairy Substitutes
Keto is your excuse to enjoy dairy with reckless abandon. No wonder people love keto so much. Dairy and keto are a match made in heaven. This delicious, high fat group of foods make the perfect garnish for just about any meal or snack. But if you don’t eat dairy, “coconut dairy” is about to become your best friend.
- Hard cheeses (such as parmesan, cheddar, and gouda)
- Soft cheeses (such as cream cheese, mascarpone, and brie)
- Heavy cream
- Creme fraiche
- Greek yogurt
- Cottage cheese
- Sour cream
- Half and half
Keto Dairy Substitutes
- Coconut cream
- Coconut yogurt
- Almond yogurt
- Coconut kefir
Pro Tip: Add some cream (dairy or coconut) to your morning coffee, prepare a beautiful charcuterie board with your favorite cheeses, or just enjoy a nice wedge of brie as a snack.
Nuts & Seeds
Nuts and seeds are high in fat, protein and, most importantly, taste. They’re a great snack or addition to any keto meal, both savory and sweet. Not to mention the health benefits of macadamia nuts!
- Brazil nuts
- Walnuts (these nuts might make you smarter!)
- Pili nuts
- Pine nuts
- Tiger nuts
- Coconut (not technically a nut)
- Hemp seeds
- Flax seeds
- Poppy seeds
- Sunflower seeds
- Pumpkin seeds
- Sesame seeds
- Tahini (sesame seed paste)
Sauces, Fats, and Oils
Sauces and oils are a great way to increase the fat content on your plate (not to mention add some serious flavor). Avoid inflammatory oils such as sunflower and soy.
Keto Oils & Fats
- Olive oil
- Coconut oil
- Avocado oil
- Butter (grass-fed butter is best)
- Garlic butter
- Flaxseed oil (not for cooking)
- Hemp oil (not for cooking)
- Duck fat
- Bacon fat
- MCT oil
- Hot sauce
- Coconut aminos
- Creamy dressings
- Low sugar ketchup
- Bernaise sauce
- Hollandaise sauce
- Homemade gravy
- Sesame oil
- Chipotle sauce
- Jalapeno sauce
- Worcestershire sauce
- Creamy salad dressings
- Lemon or lime juice
- Vinegar-based dressings
- Tomato-based sauces (such as marinara and salsa)
Pro Tip: Put butter in your morning coffee or over your vegetables, add a creamy dressing to your salads, or be liberal with the cooking oil while making dinner.
Juice and soda might be off the table, but that doesn’t mean you have to miss out entirely.
- Low sugar probiotic drinks
- Bone broth
- Miso soup
- Nut milk
- Sugar-free syrups
- Herbal tea
- Iced tea
- Soda water
- Dry red wine
- Dry white wine
Pro Tip: Drinking on keto? Yup, it’s allowed…
Cooking & Baking Ingredients
If you enjoy cooking or baking, you’ve bought yourself a world of keto-possibilities. Here are some of our top ingredients. Okay, we’ll share our top recipes too.
Keto Cooking & Baking Ingredients
- Coconut flour
- Almond flour
- Peanut flour
- Tigernut flour
- Cacao butter
- Psyllium husk
- Celtic or Himalayan pink salt
- Flax meal
- Vanilla extract
- Xantham gum
- 85% or higher dark chocolate
Pro Tip: You can make delicious keto pancakes and waffles using simple keto ingredients.
Fancy keto items like avocado oil and almond flour are great. But they’re also a little expensive and completely unnecessary if you’re on a budget. Here are some of the best value keto foods to help you stay in ketosis without going broke.
- Local produce. Hit up your local market to get a deal on produce. Try haggling over prices. You’ll be amazed at the deals you can walk away with.
- Frozen fruit and vegetables. You can sometimes snag a deal on frozen items, especially if the store is trying to clear them out.
- Strawberries and kiwi fruit. These are your cheapest fruit options, though this depends on the season
- Eggs. The holy grail of keto protein options and usually very affordable.
- Ground meat. Probably your most economical meat option, especially for making your own burger patties.
- Canned goods. Yes, they even make canned chicken. Just add mayo.
- Butter. One of the most versatile and, thankfully, cheap keto foods you can get. Grass-fed is best, but more expensive.
- Coconut cream. A perfect dairy replacement, especially if cheese is outside your budget. You can even mix it with avocado, cacao and sweetener for a delicious pudding-like dessert.
- Spices. You can’t go wrong with smoked paprika. Plus, nearly all are low carb.
- Tahini. This sesame paste is surprisingly affordable and makes a great garnish or salad dressing.
- Soda water. Grab a few bottles and add your own flavoring for DIY keto soda.
Sick of eggs, butter and bacon? Keto can get boring. So here’s a list of unusual suspects to channel your inner Heston Blumenthal:
- Thickening agents. Experiment with xantham gum, psyllium husks, and gelatin to create puddings, thickened beverages, and even keto gummy bears.
- Konjac noodles. Also called shirataki or miracle noodles. They’re a little slimy, but these low carb, high fiber alternatives to regular noodles just can’t be beaten. Not a fan? Try kelp noodles instead.
- Acai. Going keto doesn’t mean acai bowls are off the menu. Pure acai berries (either frozen or powdered) are relatively low carb and can totally be enjoyed on a keto diet. Just avoid acai bowls from juice stores, as these are often loaded with sugar and high carb toppings.
- Fancy cheeses. Visit specialty delicatessens and ask to sample everything. You might just find a new favorite. Expand your charcuterie knowledge with an ash brie, a creamy manchego, or a sharp Old Amsterdam aged gouda.
- Kombucha. Some brands are low carb. Go for unflavoured varieties and always read the carb number just to be safe.
- Sambal oelek. Unlike most sugar-loaded chili sauces, this paste is made from nothing but chili and is amazing on eggs.
- Coconut butter or mana. It’s coconut oil and meat mixed together. It’s slightly sweet, so you can eat it straight from the jar or make it into fat bombs.
- Bugs. Bug protein, especially cricket, has been gaining popularity in recent years. Hey, it’s low carb and green.
While this list is extensive, it’s by no means exhaustive. Keto foodies are discovering new ingredients every single day that are low carb and keto-friendly. So don’t be afraid to explore new foods and stores. Just be extra vigilant reading nutritional information. Happy shopping!