Keto Basics: In My Kitchen |alittlebitofketo

There are a lot of resources available for keto shopping lists and pantry staples. I will list some of them at the end of this post. This post is a list of what's in my kitchen, the food I buy, the appliances I couldn't live without, and my cooking staples.

This is a very long list, I have been collecting my staples for many years and not everything is used regularly. Because of this, I will use a key to indicate the food I use regularly. Remember, this is just the list of foods that works for me. I could probably trim this down a lot and still make nice keto food. If you are just starting your ketogenic journey, I would recommend doing an inventory of what you already have and if any of it is keto friendly. Next, decide which part of cooking is most important for you. If it's being able to cook quickly and meal prep then maybe your staples are foods that keep well. You'll need good Tupperware that can be put in the freezer, and flavours you won't get bored of. If your priority is good value for less cost; minimise your spices to a few basics, figure out which cuts of meat are the best value for money, buy in bulk.I enjoy baking and using spices, so my priorities are making sure I always have these ingredients on hand, keeping my spice rack stocked, and having small dishes to freeze small batches of baked goods in. We also keep good cuts of meat in the freezer as well as easy to throw together lunch foods.

Know your weaknesses. This will help you figure out what is important to keep on hand. I am very bad at lunches. Even knowing that this is a bad habit of mine and that I cannot afford to do it; when I feel that there is nothing to eat I tend to go out and buy things. The way I prevent this problem is by making sure I always have frozen quiches, canned tuna, leftovers, sausages, and other snack food like cheese, nuts, olives etc. I have trained myself to see a selection of snacks as lunch. Anything can be a meal, if you put it on a plate.

When listed, grams/100g indicate net carb count. I will update this list if anything is added/changed.

Key:

Used regularly: bold

Things I can't go a week without: Underlined & Bold

Hardly used: italic

On my kitchen counter:

Olive oil
Pecan oil
Avocado oil
Himalayan salt
Smoked salt
Sea Salt - coarse & fine
Black pepper (39g/100g)
Eggs (1.1g/100g)
Onions (7.3g/100g)
Limes (8.2g/100g)
Lemons (6.2g/100g)

In my pantry:

Coconut oil
Soy Sauce
Apple cider vinegar
Lemon juice
White vinegar
Worcestershire sauce
Bouillon cubes (beef, chicken, chilli beef, mutton, beef curry)
Woolworths seaweed crisps
All Gold tinned tomato & onion mix
All Gold tomato puree
Canned tuna
Coconut milk
Coconut cream
Mixed nuts
Almonds (10g/100g)
Pistachios (18g/100g)
Macadamia nuts (5g/100g)
Beverages:
- Sparkling water
- Coke zero
- Sugar free tonic water
- Red wine
- Mastertons coffee
- Vietnamese coffee
- Nespresso capsules
Desserts/baking supplies:
- Baking soda
- Gelatine
- Candarel Green - stevia
- Sugar free jello
- Rose water
- Erythritol
- Unsweetened cocoa powder (4g/100g)
- Xantham gum
- Baking powder
- Lindt 90% (14g/100g)
- Lindt 85% (19g/100g)
- Coconut flour (13.4g/100g)
- Almond flour (18.7g/100g)
- Cocoa butter
- Vanilla extract
- Vanilla bean powder
- Flavouring (orange & mint)
- Food colouring
- Almond milk

In my spice rack:

Fresh garlic (30.9g/100g)
Magic spice
Paprika (19g/100g)
Cayenne pepper (30g/100g)
Crushed chillies (33g/100g)
Thyme (dried & fresh) (10g/100g)
Basil (dried) (1.1g/100g)
Oregano (dried) (26g/100g)
Italian herbs (dried)
Rosemary (dried) (7g/100g)
Marjoram (dried) (21g/100g)
Sage (dried) (21g/100g)
Coriander powder & seeds (0.9g/100g)
Cumin (33g/100g)
Clove powder & whole cloves (32g/100g)
Nutmeg (28g/100g)
Garlic salt
Cinnamon powder & sticks (28g/100g)
Ginger powder (60g/100g) (1g per teaspoon)
Turmeric (44g/100g)
Cardamom (40g/100g)
Mustard powder (16g/100g)
Bay leaves (49g/100g)
Curry leaves
Lemongrass
Spice mixes:
- Thai 7 spices
- Mother In Law Spice (this is a curry mix)
- Curry powder (sugar free)
- Masala spice

In my fridge:

Red & green Tabasco sauce
Mustard
Almond/pecan butter
Crushed garlic
Woolworths Extremely Creamy mayonnaise (2g/100g)
MJ's Banting Kitchen mayonnaise
Lean Gourmet Sugar Free Syrups
White wine
Cold brew coffee
Protein:
- Anchovies
- Biltong
- Salami
- Ham
- Woolworths salmon terrine
- Woolworths salami sticks
Rainbow chicken and cheese sausages
Dairy:
- Cream
- Salted butter (buy in bulk & freeze as well)
- Garlic butter
- Sour cream (1g/100g)
- Double thick cream (2g/100g)
- Kiri cheese (full fat cream cheese) (2g/100g)
- Lancewood or Woolworths cream cheese (3g/100g)
- Mozzarella
- Gouda (we usually buy this in bulk and freeze it)
- Other cheese (gorgonzola, parmesan, goat's milk, brie, camembert, feta, etc.)
- Double cream yoghurt (5g/100g)
Fruits & vegetables:
- Black olives (3g/100g)
- Portobello mushrooms (2.6g/100g)
- Button mushrooms (2.3g/100g)
- Shimeji mushrooms (2g/100g)
- Spinach (1.4g/100g)
- Baby bok choy (1.2g/100g)
- Pickles (3g/100g)
- Artichokes (6g/100g)
- Zucchini (2.1g/100g)
- Green beans (3.6g/100g)
- Red pepper (3.9g/100g)
- Green pepper (2.9g/100g)
- Yellow pepper (5.1g/100g)
- Gem squash (3.7g/100g)
- Cauliflower (3g/100g)
- Broccoli (4.4g/100g)
- Broccolini (4g/100g)
- Brussels sprouts (5.2g/100g)
- Asparagus (1.8g/100g)
- Baby gem squash (3.7g/100g)
- Eggplant (3g/100g)
- Pattypan squash (2.6g/100g)
- Pumpkin (6.5g/100g)
- Chives (1.9g/100g)
- Avocados (2g/100g)
- Cabbage (3.5g/100g)
- Cucumber (3.1g/100g)
- Lettuce (1.6g/100g)
- Strawberries (6g/100g)
- Baby carrots (5.1g/100g)

In my freezer:

Ghee
Duck fat
Quiche
Pecans (4g/100g)
Fathead pizza bases
Stock (from previous meals)
Cheese & garlic muffins
Blueberries (11.6g/100g)
Pecan flour (20g/100g)
Low carb bread
Pork:
- Bacon
- Pork belly
- Kassler chops
- Pork mince
- Pork lard
- Eisbein
- Pork chops
- Cheese sausages
- Pork skin for crackling
- Pork neck
Lamb:
- Lamb shanks
- Stewing meat
- Steaks
- Leg of lamb
- Lamb ribs
- Lamb mince
- Lamb chops
Beef:
- Sirloin steak
- Rump steak
- Fillet steak
- Beef mince
- Stewing beef
- Beef shanks
- Burger patties
- Short rib
- Oxtail
- Brisket
- Beef rib
Chicken:
- Whole
- Thighs
- Breasts
- Fillets
- Drumsticks
- Wings
- Livers
- Chicken sausages
- Chicken mince
Fish:
- Hake
- Pangasius
- Salmon
- Tuna
- Haddock
- Angelfish
- Prawns
- Trout