5 Foods to Keep in a Ketogenic Kitchen

By Lara Valerio, Dietetic Intern from UNC-Greensboro

Unsure about what to keep in your kitchen while on a ketogenic diet? New to the diet and want to know more about which foods are the most advantageous to eat? We came up with 5 foods that we think are staples to have in your kitchen.

 5 Foods to Keep in a Ketogenic Kitchen


This is such a versatile food that is great to use for breakfast, lunch and dinner. From omelets to frittatas to quiches, it’s low in carbohydrates and a good source of protein and fat. One large egg has an average of 5 grams of fat and 6 grams of protein. Keep your fridge stocked with these for quick meals) and on the go snacks (hard-boiled eggs are especially convenient) while on a ketogenic diet.



This vegetable is a great, low-carbohydrate food for using in a variety of dishes. With only 6 grams of carbohydrates (mostly fiber) and 33 calories per one medium zucchini, this is a great vegetable to always have in your fridge. Keep these stocked to make “zoodles” (spiralized zucchini noodles), lasagna (use zucchini strips instead of pasta), muffins and stews!


Nuts & Seeds

There are so many options and variety when it comes to these delicious foods; they are great staples to always have in your pantry. Nuts & seeds are a great source of fat and protein. Gravitate towards macadamia nuts, pecans, almonds, sesame seeds and pumpkin seeds for the most fat per serving. You can also stock your kitchen with nut/seed butters, but remember to choose the all-natural, no added ingredient butters for the most whole-food approach.


Olive oil

This oil is a MUFA: mono-unsaturated fatty acid. MUFA’s are not only a great fat to use on a ketogenic diet but may help reduce one's risk of heart disease. MUFAs also lower LDL ("bad") cholesterol and raise HDL ("good") blood cholesterol. Use this oil for low-carb cooking, dressings and dips!



This cruciferous vegetable is a great low-carbohydrate nutrition source. One cup chopped has 5 grams of carbohydrates (mostly fiber) and a big variety of micronutrients. This vegetable can be pureed to resemble mashed potatoes, grated (like cheese) to make faux rice, chopped finely to replace pizza crust (check out this recipe), and/or blended to make a hearty, ketogenic soup. Make sure to grab a few heads of cauliflower to help your day to day meal preparation.

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