9 Foods To Have In Your Pantry If You’re Going Keto

Are you ready to ditch the carbs?  Have you been swept up in the “Keto Kraze”?  If so, you’re not the only one. More and more people are starting the keto diet every day, and most are seeing substantial success with their weight loss.  But for many, cutting carbs out of their diet isn’t as easy as it may seem; after all, carbs are where we gain a substantial amount of our energy AND oftentimes what we turn to when we have cravings, so it’s essential that you have some go-to meal and snack options planned ahead of time.  Unless you’re a keto unicorn, chances are you won’t be happy (or full, or energized) by sticking to protein and fat alone.

Do yourself a favor and stock up on these Keto must-haves so that the next time you go to your pantry for a snack you have plenty of appetizing options and you’re not dialing 911 for a pizza.


Let’s be honest- snacks are life.  And while snacking may have gotten a bad rep in the past, the reality is that snacking on healthy items will prevent you from binging on unhealthy food later on.  Here are some keto-friendly snacks that you should have in your pantry (or pocket, or purse) so that you don’t let hunger derail all the progress you’ve made towards ketosis.

Vermont Smoke and Cure Beef and Pork sticks

  • An easy and delicious snack you can keep in your bag or car so that it’s ready no matter where you are.

  • 1 stick has 0 carbs, 6 grams of fat and and 6 grams of protein

Raw cashews or almonds

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  • Another easy snack that’s transportable and guaranteed to stop hunger.

  • 1 oz of raw almonds has 5-6 grams of carbs, 6 grams of protein and 14 grams of fat

  • 1 oz of cashews has 8.5 grams of carbs, 5 grams of protein and 12 grams of fat

Quest potato chips

  • Craving potato chips?  No problem, Quest potato chips are high in protein but low in carbs and come in a variety of yummy flavors like sour cream and onion, chili lime, ranch and bbq.

  • Some people even get creative and use these as a base for nachos, or break them up and use them to bread chicken or pork chops!

  • 1 serving (there are 8 in 1 bag) contains 4 grams of carbs, 4 grams of fat, and 21 grams of protein

Meal options

Most people have their go-to recipes that they rotate from week to week, and just because you’re doing keto doesn’t mean you have to give those meals up.  Many recipes can be tweaked to fit the keto guidelines just by substituting a few of the ingredients. The following are some products that you can use to create satisfying and delicious meals while still limiting your carbs.

Cut Da Carbs flatbreads

  • These giant flatbreads (each one is 12”x10”!) are a great low carb substitute for sandwich bread and can also be used as pizza crust, wraps, quesadillas and more!

  • Definitely try this smoked salmon wrap- it’s to die for.

  • Each flatbread has 14g of carbs (9 if you count the 5g of fiber), 4 grams of protein and only .5 grams of fat.

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Premier Protein Shakes

  • These shakes are low cal, low carb, and HIGH in protein.  They should be a go-to meal replacement for anyone who’s looking to grab a quick and easy meal without sacrificing nutrition.  These could easily be a substitute for breakfast or lunch, or a great post-workout or afternoon treat when your body is craving carbs.  

  • They come in a ton of flavors like chocolate, vanilla, caramel, cookies and cream, peach and more!

  • Each 14oz shake contains (depending on flavor) 5 grams of carbs, 30 grams of protein and 3 grams of fat.

Iconic Protein Shakes- Cafe Au Lait

  • Iconic protein coffee shakes are another great meal replacement option, with the added bonus of caffeine!  Because let’s be real, there’s no reason to cut carbs AND coffee from your diet (your body will never forgive you).

    • Each bottle has 180mg of caffeine, or the equivalent of 2 cups of coffee

  • They’re made with natural sugar and contain 8 grams of carbs, 20 grams of protein and 2 grams of fat


I believe one of the reasons Keto is so popular is because you can still have dessert when you’re in ketosis!  Who wouldn't like a diet that allows you to eat chocolate and cookies? Check out some of these keto-friendly delicious dessert options:

Fat Snax cookies

  • Cookies are a weakness of mine, and they can be the death of a diet for just about anyone with a sweet tooth.  But not these! These cookies are low cal and low carb, and yet customers say that eating one of the cookies (they come in a 2-pack) is enough to satiate their dessert craving.

  • The cookies come in chocolate chip, peanut butter, lemony lemon, and double chocolate chip, so there’s something for everyone!

  • Looking for a yummy dessert recipe?  Try crumbling up 1 cookie, spread it over berries (naturally low carb) and add some whipped cream.  You won’t regret it!

  • Each cookie contains 2 grams of carbs, 2 grams of protein and 8 grams of fat.

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Lily’s Sweets- chocolate

  • Chocolate lovers unite! Who knew that you could lose weight AND eat chocolate?  Lily’s chocolate is sweetened with Stevia making it a more health-conscious choice than your typical Hershey bar.

  • There are a bunch of appetizing flavors like almond, coconut, orange, milk and dark chocolate, and she even makes baking chocolate for those who want to go the extra mile and make their own keto desserts!

  • One serving of the original chocolate contains 22 grams of carbs (but 12 of fiber), 2 grams of protein and 15 grams of fat.


  • Nekstella- the keto solution to Nutella.  It’s a chocolate hazelnut spread that contains only 4 grams of net carbs, as opposed to 11 grams of carbs in Nutella.  In addition, the first ingredient in Nutella is sugar, and it also contains a high concentration of modified vegetable oils.

  • Nekstella is sugar free, oil free, and contains only natural ingredients (think- you can read the nutrition information and actually understand all the words on it).

  • Use it any way you would nutella!  Eat it in a wrap with fruit, on some low-carb pancakes, or by the spoonful...we won’t tell!

Put these Keto-friendly foods on your grocery list and you’ll be sure to have weight loss success without feeling like you’re depriving yourself.  Diets don’t have to be hard and they don’t have to be boring- think about the foods you commonly like to eat and snack on, and then brainstorm (or Pinterest-search) some keto options for similar replacements.  This list is a great place to start! Get creative and brainstorm different ways you can transform these Keto basics into yummy snacks or meals! What are the keto must-have foods in your pantry? Share with us!