keto grocery haul on kitchen counter realistic photo

The Ultimate Keto Grocery List

Shopping for keto doesn’t need to be confusing. This ultimate keto grocery list shows you exactly what to buy so you can stay in ketosis, avoid hidden carbs, and build meals that support weight loss and stable energy. Everything below is organized into simple categories, making your next grocery trip faster, easier, and completely stress-free.

Table of Contents

Healthy Keto Fats

Fat is the foundation of a ketogenic diet. Choosing the right fats helps you stay full, stabilize energy, and stay in ketosis. Add these to your cart:

  • Extra virgin olive oil
  • Avocado oil
  • Coconut oil
  • Grass-fed butter
  • Ghee (clarified butter)
  • Full-fat mayonnaise (no added sugar)

Protein Sources

Protein supports muscle, metabolism, and fullness — but keto requires moderate protein, not high protein. Choose whole, clean sources:

  • Chicken thighs, chicken breasts
  • Ground beef, steak, roasts
  • Turkey, pork, lamb
  • Wild-caught salmon, sardines, tuna (if you eat tuna)
  • Shrimp, scallops, white fish
  • Eggs (one of the best keto staples)

Learn more about how your body uses fat and protein here: The Science Behind Low-Carb Living.

Low-Carb Vegetables

Low-carb vegetables are your primary source of fiber, micronutrients, and volume on a keto diet. Stick to vegetables that grow above the ground:

  • Spinach, arugula, romaine
  • Broccoli, cauliflower
  • Zucchini, cucumber
  • Green beans, asparagus
  • Mushrooms, cabbage

Keto-Friendly Dairy

Stick to full-fat, low-carb dairy options. Avoid milk, low-fat products, or anything with added sugar.

  • Heavy cream
  • Full-fat Greek yogurt (unsweetened)
  • Cream cheese
  • Hard cheeses (cheddar, parmesan)
  • Soft cheeses (brie, mozzarella)
  • Butter

Keto Pantry Essentials

These ingredients make keto cooking easier and more flavorful:

  • Almond flour, coconut flour
  • Sugar-free sweeteners (monk fruit, erythritol)
  • Beef broth, chicken broth
  • Canned coconut milk
  • Low-carb tomato sauces
  • Spices and herbs (garlic, paprika, oregano)

Keto Snacks and Convenience Foods

Snacks can help if you’re transitioning into keto or need something quick:

  • Pork rinds
  • Mixed nuts
  • String cheese
  • Olives
  • Beef jerky (sugar-free)
  • Snack-size guacamole or cheese dips

Foods to Avoid

These foods are high in carbs and will knock you out of ketosis quickly:

  • Bread, pasta, rice
  • Potatoes, sweet potatoes
  • Fruit (except berries)
  • Sugary drinks and juices
  • Candy, cereal, pastries
  • Anything with added sugar

For more guidance on starting keto, visit our complete beginner guide: What Is the Keto Diet?.