Keto Grocery List For Beginners

What To Put On A Keto Shopping List?

The main categories and store sections for a keto shopping list are meat, poultry, and fish; low carb vegetables; eggs and full-fat dairy; and healthy fats and oils. I’ve also included pantry foods, snacks, and some items you can order online.

The main thing to focus on is low net carbs, but if your goal is weight loss, your intake of calories and macros (these are carbohydrates, protein, and fat) will play a role as well.

You’ll find the keto food list for beginners in this post, or use the button below and I’ll send it to your email. Let’s go grocery shopping!

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Meat, Poultry & Seafood

Meat is a staple on my keto grocery list — it naturally contains zero carbs, and helps meet your daily protein needs in a delicious way.

1. Chicken – Chicken breast is the most versatile, but dark chicken meat, like chicken thighs or drumsticks, has higher fat content for keto.
2. Beef – Any cut of beef is keto-friendly. However, fattier cuts (or ground beef with a higher fat ratio) will keep you satisfied for longer. Choose grass-fed beef for added nutrition, if you can.
3. Pork – Think bacon, pork chops, roasts, and pork tenderloin. Pork is not my personal favorite, but it’s an excellent choice for a keto diet grocery list.
4. Fish – Much like beef and chicken, the most keto-friendly fish has more fat. Fatty fish like salmon (or smoked salmon or lox), sardines, tuna, and cod are rich in omega-3 fatty acids, but any kind of fish is perfect. I try to fit it into my menu twice a week.
5. Seafood – Other seafood is keto as well, including scallops, lobster, crab, shrimp, etc.
6. Other Meats – Lamb, bison, organ meats, or game meats can add variety.

Vegetables

Fresh produce is essential for a clean keto shopping list, and the majority of that should be low carb vegetables. They are packed with vitamins, minerals, and fiber that will keep your diet balanced. They can even help you avoid keto flu.

Low Sugar Fruits

You have to be careful with fruit, because many types are too high in sugar, but keto fruit is perfectly fine in moderation. You can add these low carb options to your keto grocery list:

1. Avocado – This is also a healthy fat!
2. Blackberries
3. Blueberries
4. Lemons
5. Limes
6. Olives
7. Raspberries
8. Strawberries
9. Tomatoes

Fresh Herbs

All fresh herbs are up for grabs — and make your food so flavorful! I pop mine in an herb keeper to keep them fresh for longer.

1. Basil
2. Chives
3. Dill
4. Mint
5. Oregano
6. Parsley
7. Rosemary
8. Sage
9. Thyme

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Eggs & Dairy

Eggs are not dairy, but because they’re in the same area at the store, I put them together. If you’re looking to make a cheap keto grocery list, they’re a great source of protein to supplement more expensive meats. And the right kind of dairy products will also add delicious fat, protein, and flavor to your meals.

1. Eggs – I get pastured eggs for the most nutrients, but any kind will do.
2. Cheese – Most cheese is keto, but prioritize hard, whole milk cheeses because they contain fewer carbs. (Cream cheese is also low carb.) Get my full keto cheese list here.
3. Heavy Cream – This is one of the best keto milk swaps because it has a higher fat content.
4. Almond Milk – My go-to neutral-flavored milk that works perfectly in recipes. Get an unsweetened variety, or make your own homemade almond milk from almonds and water.
5. Coconut Milk – Another great alternative. Get it canned or in a carton, unsweetened.
6. Sour Cream – Use it as a topping or for baking.
7. Full-Fat Yogurt – Yogurt does have some carbs from the lactose, but the cultures actually break down some of them. You can enjoy it in moderation if you choose a full-fat, unsweetened variety (or plain Greek yogurt). I also have a recipe for keto yogurt for even fewer carbs.

Fats & Oils

Keto requires more fat intake than many diets. On keto, fat helps you feel full and makes every dish delicious. It’s an essential component of any keto food list for beginners (and experts, too)!

1. Butter Or Ghee – I recommend grass-fed, but any kind is keto-friendly.
2. Coconut Oil – Refined or unrefined works. Great in fat bombs!
3. Avocado Oil – Has a neutral flavor and high smoke point, which makes it ideal for sauteing and other high-heat cooking.
4. Olive Oil – Delicious on its own, for sauteing, or made into dressing.
5. MCT Oil – I add it to bulletproof coffee and keto smoothies.

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Pantry Ingredients

While fresh produce, protein, and fat are the main focus on a keto diet shopping list, pantry staples will make all of them taste better — and let you enjoy an occasional keto dessert. Like I mentioned above, it’s a good idea to keep this area of your kitchen well stocked.

1. Keto Flours – Almond flour and coconut flour are my go-to low carb options. (I’ve got hundreds of almond flour recipes and coconut flour recipes you can make with them!) You can also get keto baking mixes online, like keto bread mix or pancake mix.
2. Keto Sweeteners – There are many options these days, but if you want something that actually tastes and works like sugar, I highly recommend Besti Monk Fruit Allulose Blend (it also comes in powdered and brown — and it’s also available in stores here), or at least plain allulose. Other brands of monk fruit, stevia, or erythritol are also keto-friendly, but you’ll notice issues like dryness, a cooling effect, crystallizing, and lack of browning or caramelization. You can read my full guide on sugar substitutes here to help you choose what’s best for you.
3. Keto Syrups – Traditional honey and maple syrup are not keto-friendly, but you can use my keto maple syrup and keto honey for recipes and toppings, in the same way you’d use the regular versions. (Read the reviews to see how amazing they are!)
4. Dried Herbs & Spices – Most seasonings are keto if you avoid fillers. If you’re just getting started, I recommend adding salt and pepper, garlic powder, onion powder, paprika, cinnamon, ground ginger, and Italian seasoning to your keto grocery list first. You can expand from there. Avoid anything with sugar or starch on the ingredient label.
5. Condiments – Use ones that are naturally low carb, such as vinegar, high-fat dressings, mayonnaise, mustard, and salsa. You can also make your own sugar-free ketchup and sugar-free BBQ sauce.
6. Coffee & Tea – As long as you avoid added sugar and fillers, tea and coffee are low carb! You can even order keto at Starbucks when you’re out and about. If you like your coffee drinks sweet, you can add my keto coffee syrup or keto honey.
7. Protein Powders – Use collagen for smoothies and/or baking, and gelatin for thickening.
8. Broth, Bone Broth & Soup – Any kind of broth is naturally low carb, but vegetable broth will be higher in carbs than chicken or beef. Make my homemade bone broth or chicken broth to make it taste even better!
9. Chocolate – Most is not keto friendly, but you can use unsweetened cocoa powder and sugar-free chocolate chips (they come in dark, milk, or white) for your keto baking.
10. Extracts – All are naturally keto (vanilla, fruit, mint, etc.) I often use these to impart a fruit flavor into desserts, like keto apple pie.

Snacks

Not everyone adds snacks to a keto grocery list for beginners, but I think it makes this lifestyle easier! Go with more natural options with no white flour or sugar and fewer fillers. Some of these are available at the grocery store, while others I have to order online.

1. Keto Bars – You can buy pre-made ones like these, or make your own sugar-free protein bars or keto granola bars.
2. Meat Snacks – Like keto jerky, meat sticks, and pork rinds.
3. Nuts & Seeds – Including almonds, pecans, walnuts, brazil nuts, other keto nuts, sunflower seeds, pumpkin seeds, sesame seeds, hemp seeds, flax seeds, and chia seeds. Macadamia nuts have the best macro ratio for the keto diet, with the lowest net carbs and the highest (healthy) fat content. Be careful with cashews, which are higher in carbs.
4. Nut Butters – Avoid ones with sugar in the ingredients (I love this sugar-free peanut butter), and enjoy them spread on keto bread. You can also get a portable variety for easier portion control.
5. Cereal – Cereal is rarely keto, but I love this brand that is. I also always have a batch of homemade keto cereal in my pantry.

I also have lots of homemade keto snack recipes you can make ahead to enjoy when a craving strikes, like keto crackers, boiled eggs, cheese crisps, or kale chips.

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What To Avoid On Your List

Now that you know what to put on your low carb shopping list, it’s just as important to be aware of what to avoid. Check labels and watch for these things to skip:

• Grains – Including anything with wheat (and white flour!), rice, oats, and all other grains. Watch for flour and other starches added to many dry pantry items and even canned goods, like soups.
• Starchy Veggies – This includes corn, potatoes, most root vegetables (like carrots — unless you use very small amounts), and legumes (most beans, except green beans are okay). My low carb vegetables list has a more detailed list of what to avoid with these.
• Most Fruit – Low carb fruits (like berries) are fine for your keto grocery list, but most fruit is too high in carbs.
• Regular Dairy Milk – Due to the lactose (a form of sugar) in it, milk is not keto. But, you can still enjoy cream, almond, and coconut milk.
• Bread and Baked Goods – These will contain wheat or sugar, or both.
• Candy and Sweets – Again, these have sugar you’ll want to avoid. You can make your own using sugar substitutes.
• Processed Ingredients – Keto isn’t just about macros, it’s also about eating cleaner, real food. Watch for artificial preservatives! These days I recognize almost any ingredient, but when I was starting out, my rule of thumb was to avoid most ingredients I didn’t recognize or couldn’t pronounce.
• Anything With Added Sugar – Read labels! Condiments and things that come in a box are notorious for having sugar added.

Have Questions About This Keto Grocery List?

If you have more questions, I’m here to help! Feel free to ask in the comments — or join my Facebook group to get an entire (free) community by your side.