The keto diet is all about keeping carbs low and fats high, but navigating the grocery aisles can be confusing, especially if you’re new to the lifestyle. To help you stay on track and ensure your meals are both delicious and nutritious, here are 10 must-have keto-friendly foods that should always be on your grocery list.

1. Avocados

Avocados are the ultimate keto-friendly food, packed with healthy monounsaturated fats and very low in carbs. They’re rich in potassium, which helps balance electrolytes — crucial for preventing the keto flu during your transition. Not only are avocados versatile, they also help keep you feeling full and satisfied. Try them in salads, smoothies, or as a base for guacamole. Plus, their fiber content promotes healthy digestion.

2. Eggs

Eggs are a staple in the keto diet because they’re a perfect combination of protein and fat, and they contain almost no carbs. Whether scrambled, boiled, poached, or fried, eggs are incredibly versatile. They also provide essential nutrients like choline, which supports brain health, and antioxidants like lutein and zeaxanthin, which are great for eye health. Eggs are an easy way to meet your daily fat and protein needs without overloading on carbs.

3. Cheese

Cheese is not just delicious but also keto-approved due to its high fat and protein content with minimal carbs. Whether you opt for cheddar, mozzarella, goat cheese, or blue cheese, these dairy products are an excellent way to add flavor to your meals. Cheese is also a good source of calcium, important for bone health, and vitamin B12, which supports nerve function. Use cheese as a snack or ingredient in casseroles and salads.

4. Leafy Greens

Spinach, kale, arugula, and other leafy greens are nutrient-dense and low in carbs, making them a keto-friendly choice. They’re high in vitamins A, C, and K, as well as minerals like magnesium and potassium. These greens can be the base for salads or a nutrient-packed addition to smoothies or omelets. Incorporating leafy greens ensures you get vital nutrients while staying within your carb limits.

5. Salmon

Salmon is a fantastic source of protein and healthy omega-3 fatty acids, which are anti-inflammatory and promote heart health. Fatty fish like salmon help maintain healthy cholesterol levels and provide sustained energy without spiking blood sugar. Wild-caught salmon is the best option for its nutrient density. You can bake it, grill it, or use it in salads for a satisfying, keto-friendly meal.

6. Coconut Oil

Coconut oil is rich in medium-chain triglycerides (MCTs), which are quickly absorbed by the body and converted into ketones, making it a perfect fat source on keto. It’s ideal for cooking at high temperatures and can also be added to smoothies, coffee, or keto-friendly baked goods. Coconut oil not only provides lasting energy but also helps boost metabolism, making it easier to stay in ketosis.

7. Nuts and Seeds

Almonds, walnuts, chia seeds, and flaxseeds are all nutrient-dense, providing healthy fats, fiber, and moderate protein. They’re an easy snack option or great as toppings for salads, yogurt, or keto-friendly desserts. Nuts and seeds are also high in antioxidants, which help reduce inflammation, and they’re packed with magnesium, which helps regulate blood sugar and improve heart health. Keep portions in check, though, as some nuts contain more carbs than others.

8. Butter and Ghee

Butter and ghee are essential fats for keto cooking. Both are rich in saturated fats, which are vital for maintaining high energy levels while on a low-carb diet. Ghee, which is clarified butter, contains even fewer milk solids than butter, making it easier to digest for those who are sensitive to lactose. Use these fats to sauté vegetables, cook meats, or add a creamy richness to sauces and soups.

9. Full-Fat Dairy Products

When following keto, always opt for full-fat dairy products like heavy cream, sour cream, and Greek yogurt. These foods are higher in fat and lower in sugar compared to their low-fat counterparts. Full-fat Greek yogurt is a great source of protein and probiotics, which aid in digestion and gut health. Just be mindful of the carb content, and avoid flavored varieties that can be loaded with sugars. These products are perfect for creamy dressings, dips, and smoothies.

10. Meat and Poultry

Meat and poultry are staples in the keto diet. Opt for fatty cuts like ribeye steak, pork belly, and chicken thighs to ensure you’re getting enough fat to fuel your body. Grass-fed and organic meats are preferable for their higher nutrient content, including omega-3s and vitamins. These protein-rich foods will help keep you feeling full while providing essential amino acids. They’re also incredibly versatile in meals — grill, roast, or slow-cook for maximum flavor.

Final Thoughts

These 10 keto-friendly foods are not only essential for maintaining a low-carb, high-fat lifestyle, but they also provide the nutrients you need for optimal health. By stocking your pantry and fridge with these ingredients, you’ll be ready to prepare delicious and satisfying keto meals every day. Next time you head to the grocery store, make sure these essentials are on your list!