Stocking your pantry with the right ingredients is crucial for anyone embarking on a ketogenic diet. These staples not only make meal preparation easier but also help you stay committed to your dietary goals. Here are seven must-have keto diet pantry staples: coconut oil, olives, almonds, and more.
Coconut Oil
Coconut oil is a versatile and essential ingredient for anyone following a keto diet. It's composed of medium-chain triglycerides (MCTs), which are fats that the body can easily convert into ketones. This makes coconut oil an excellent source of energy for those in ketosis. You can use it for cooking, baking, or even adding a spoonful to your morning coffee for a quick energy boost.
Keep in mind that while coconut oil is high in saturated fats, these fats are different from those found in animal products. The MCTs in coconut oil have been shown to support weight loss and improve cognitive function. However, it's still important to use it in moderation as part of a balanced diet. According to a study published in the British Journal of Nutrition, MCTs can be beneficial but should be consumed in moderation due to their high saturated fat content (British Journal of Nutrition, 2015).
For more details on incorporating coconut oil into your keto meals, check out our article on Keto Diet Plan for Beginners: What You Need to Know.
Almonds
Almonds are another fantastic pantry staple for the keto diet. These nuts are low in carbs and high in healthy fats, making them a perfect snack or addition to various dishes. They are also a good source of fiber, protein, and essential nutrients like vitamin E and magnesium.
"Almonds can be enjoyed as a snack alone, added into salad or stir-fries, or ground into almond butter as a keto-friendly veggie dip," says Erin Palinski-Wade, a registered dietitian based in Hamburg, New Jersey. However, it's essential to keep an eye on portion sizes, as almonds do contain some carbs. On the keto diet, you'll need to restrict your carb intake to about 20 to 50 grams of net carbs per day to stay in ketosis, though your specific macronutrient needs may vary. This makes portion control crucial to maintaining ketosis.
For more on portion control and staying in ketosis, read our article on 9 Common Keto Diet Mistakes to Avoid and Correct.
Olives
Olives are a tasty and nutritious keto-friendly food that should always be in your pantry. They are rich in monounsaturated fats, which are heart-healthy and can help keep you feeling full and satisfied. Additionally, olives are low in carbs and calories, making them an ideal snack or ingredient in various keto recipes.
"I believe [olives] should be a pantry staple no matter your diet choice," says Amy Gorin, MS, RDN, owner of Amy Gorin Nutrition in New York City. "Olives offer heart-healthy monounsaturated fats and are one of the lowest-calorie foods that supply these fats. What's more, olives supply sodium, and this is a nutrient you need to make sure you're getting enough of on the ketogenic diet." Being in ketosis can cause your body to lose more sodium, so it's crucial to replenish it.
You can enjoy olives on their own, add them to salads, or use them as a topping for keto-friendly pizzas and wraps. For more ideas on using olives in your diet, see our article on Are Olives a Good Keto Snack? A Detailed Look.
Coconut Flour
Coconut flour is a low-carb, high-fiber alternative to traditional grain flours, making it a must-have for keto baking. It's made from ground, dried coconut meat and has a slightly sweet flavor that works well in both sweet and savory recipes. Coconut flour is also gluten-free, which is a bonus for those with gluten sensitivities.
"Since grain flours are not recommended on a keto plan, this low-carb, higher-fiber flour can be used as an alternative," says Palinski-Wade. She recommends using it in your baked goods, such as keto-friendly muffins and pancakes. Keep in mind that coconut flour is highly absorbent, so you'll need to use less of it compared to regular flour.
For more on low-carb baking alternatives, check out our post on 13 Low-Carb Vegetables That Are Perfect for Keto.
Olive Oil
Olive oil is a staple in any keto kitchen, thanks to its high content of healthy monounsaturated fats. It's perfect for sautéing vegetables, marinating meats, or drizzling over salads. Olive oil not only adds a rich flavor to your dishes but also provides numerous health benefits, including reducing inflammation and improving heart health.
A big plus of olive oil is its versatility. You can use it in a variety of cooking methods, from frying to roasting, and it pairs well with almost any keto recipe.
For more ideas on how to incorporate olive oil into your keto diet, check out our article on What is Lazy Keto? A Guide to the Basics for Beginners.
Sunflower Seeds
Sunflower seeds are a nutritious and keto-friendly snack that can easily be added to your pantry. They are packed with healthy fats, protein, and fiber, making them a great option to keep you full and satisfied between meals. Additionally, sunflower seeds are a good source of vitamins and minerals, such as vitamin E, magnesium, and selenium.
"These seeds can be enjoyed as a snack, added into a trail mix, or used as a topping on a salad," says Palinski-Wade. Just be sure to choose unsalted or lightly salted varieties to keep your sodium intake in check.
Cinnamon
Cinnamon is a flavorful and aromatic spice that can enhance many keto recipes. It's naturally low in carbs and can add a touch of sweetness without the need for sugar. Cinnamon is perfect for sprinkling on keto-friendly desserts, adding to coffee or tea, or incorporating into savory dishes for an extra depth of flavor.
A benefit here is that cinnamon also has several health benefits, including anti-inflammatory properties and the ability to help regulate blood sugar levels. This makes it a great addition to your keto diet, as it can help manage cravings and keep your blood sugar stable.
For more tips on using cinnamon in your keto meals, check out our article on 14 Foods to Avoid on Keto (and What You Can Eat Instead).
By keeping these staples in your pantry, you'll be well-equipped to create delicious and satisfying keto meals while staying on track with your dietary goals.
References
British Journal of Nutrition. (2015). Medium-chain triglycerides and ketogenic diet. Retrieved from https://www.cambridge.org/core/journals/british-journal-of-nutrition
Everyday Health. (2023). 7 Keto Diet Pantry Staples: Coconut Oil, Olives, Almonds, More. Retrieved from https://www.everydayhealth.com/ketogenic-diet/pantry-staples-coconut-oil-olives-almonds-more/
