20 Keto Staples

Bacon is a prolific Keto staple. It’s one of the meats that is higher in fat my default, it’s delicious, and there are too many uses to even consider listing. It’s super simple to cook, and hard to get wrong, a favorite of everyones. Many, many bacon recipes to come. If one thing’s for sure, just make sure you’re saving your bacon grease.

Spinach & Baby Spinach
Spinach is a great source of iron, protein, potassium, and other essentials in life. Melt some butter in a pan, add a little garlic, then mix in the spinach leaves until they’re wilted. It makes a great side to almost any meal. You can also mix some Tuna, Olive Oil, and Balsamic Vinegar through Spinach for a quick and easy, and extremely healthy salad.

Mushrooms are awesome! They’re tasty, absorb the taste of whatever you cook them in, and have pretty much nothing in them, except for much needed potassium. Another great mushroom fact about mushrooms, is that they’re super filling. I love adding them to anything that’s vaguely even a sauce, or frying them in garlic and butter, or, and a recipe will follow soon, Baked Mushrooms with Danish Fetta.

Lettuce is another great source of potassium, and, believe it or not, has more protein than carbohydrate or fat content. There’s too many great ways to use lettuce, but perhaps my favorite would be using lettuce leave to replace Taco shells.

Broccoli is one of the most well rounded foods you can eat. It holds a wealth of potassium, protein, fiber, and calcium. And it’s delicious. My favorite use is to lightly stir fry some broccoli with bacon and garlic, in sesame oil.

Cauliflower features almost the same features as it’s green cousin, Broccoli, but it is a little higher in carbs. It is a great replacement for Rice, you can make pizza bases out of it, and even use it to create a delicious, potato free, mash. Recipes to follow!

Celery, such as anything green that grows in the ground, is absolutely loaded with potassium. It isn’t great by itself, but it goes very well when added to any tomato based sauces or stews, and does really well in the slow cooker

Green Beans
Green beans are one of the more mediocre items you can eat, but they still hold their place, and allow for some variety. They’re mediocre because they don’t have much of anything in them, carbs, protein, or otherwise. They’re nice to serve steamed with a piece of meat.

Snow Peas
Snow Peas are similar to green beans in a nutritional sense but hold more potassium. They’re great to in stir fries to add more crunch.

Avocado is a Ketogenic Powerfood. They’re absolutely loaded with all the right fats, and extremely high in potassium. You can add them to a salad, make guacamole, or even just serve along side a nice big piece of protein to balance a meal, and the color they provide is also fantastic.

Tomatoes, fresh
Fresh Tomatoes, would you believe, are, full of potassium? Sure, not quite as full as green vegetables, but they taste really, really great, and are super versatile. You can fry them in a pan, in either butter or bacon grease, or throw them in salads, stir fry, and so forth.

Tomato Canned
Much the same as above, but are great to use in stews, Osso Bucco, and other sauce-esque dishes.

Nuts are great to keep around to snack on, almonds being the best. Cashews can be a nice change but are a hell of a lot more carb heavy. In any case, nuts are delicious, just make sure you don’t eat too many in one sitting.

Almond Meal
Almond meal is a great flour replacement, particularly for Cheesecake bases, but you can also use it creatively to make slices and cookies, too.

Peanut Butter
Peanut butter is extremely high in fat, has some protein, and a slight amount of carbs. Much like nuts at large, it’s delicious, and perhaps a little easy to overdo. If you do buy peanut butter, make sure you get 100% Peanut Butter, check the label for ingredients to be sure. A lot of PB has added corn products and Maltodextrin, both worth avoiding where possible. The natural stuff is also very, very sticky in the mouth, and helps provide a big sense of satisfaction when eaten.

Dark Chocolate, 85% or Higher
Chocolate is another delicious item, similar to PB, easy to binge on. Fortunately, dark chocolate is mostly fat, and very little sugar. It can take some people to come around the flavor of it, but everyone does in time.

Mayonnaise (Whole Egg)
Whole Egg Mayonnaise is delicious and full of fat, you can add it to salads, or be so bold as to spread it on bacon, which is delicious.

Soy Sauce
Fermented soy products are one of the finer things in life. Soy Sauce is a great way to add flavor to all kinds of foods, meats in particular, as well as most stir fries.

Sesame Oil
Sesame oil is another great way to add flavor, and fat, to stir fry style dishes. It’s very fragrant so be prepared!

Tuna in Oil
Tuna in oil is a great way for an on the go hit of protein and fat. It’s also super tasty. You can add it to salads, or almost any kind of sauces. If you need to spice it up a little, add in some chilli, paprika, or cracked pepper!

Image of Bacon via gnmills

16 comments on “20 Keto Staples”

  • Claire

    I like it… but I find here (in Canada) the canned tomatoes have so much sugar. It’s hard to find “no sugar added” and I wonder if they wouldn’t still be a bit high. Anyway, I sure wish there were more sugar free and “no sugar added” options out here!

    Thanks for posting some recipes, I have so many low carb, but not “ultra low” as required for the keto thing (keto’s pretty new to me, low carb is old for me!!)

    • Steve

      For tomato sauce you can buy Italian Pasatta which is literally just pureed tomatos and salt. The whole jar is like 1g of carbs. Just add garlic, fresh basil and some water and simmer for an hour an you will have beautiful sauce that is low carb.

  • Vanessa

    This is a fabulous list! I am 2 weeks into keto and this makes grocery shopping seem much simpler.

    I was trying to figure out what my standard shopping list should be, and this is perfect and can be changed up so I don’t get bored. Thanks!!

  • gloria

    I live in Canada, Montreal specifically, and I have never seen canned tomatoes with sugar on the label. I am Italian and buy lots of canned tomatoes. I would never even think of using a brand that added sugar.

  • Craig Holbrook

    Homemade yogurt can and probably should be considered a staple of a ketogenic diet. Made from whole milk, it can be flavored or added to in many ways as a ready side dish with meals or a dessert base. Made properly, a daily serving of yogurt is a calcium-laden food of protein and saturated fat without any meaningful carbohydrate. Then, there are its life-enhancing microbial benefits to consider . . .

    • Alan

      Interestingly kefir, even organic kefir, while high in healthy bacteria, has a very high carb/fat ratio unsuitable for ketosis. All the lactose maybe.

      • Brandon

        Yes the carb count in milk is from the lactose (milk sugar). However, the kefir fermentation process actually breaks down the lactose into largely lactic acid which does not effect glucose levels in blood. Depending on how long you let the fermentation process continue, the carb count will be significantly decreased,

  • cheryl

    So difficult working 12 hour shifts and having to bring in your own ketogenic meals – breakfast, lunch and dinner!

    Gonna be some interesting combinations here!

  • yvonne

    I believe peanuts are of the legume family and are not keto friendly, where as actual nut butters are a better choice than peanut butter…

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