Pantry Staples: What are the Basic Pantry items? Vegan and Keto Pantry Staples

Pantry Staples

Have you ever returned home from work with the purpose and encouragement to prepare dinner at home, only to discover an empty pantry and no ingredients? Cooking at home may seem doable at times, but it’s when I make that extra stop at the grocery store on the way home that I lose steam. Making sure you have a few pantry staples on hand may be the difference between making something from scratch and buying from Post mates once more.


This is a compilation of pantry staples that I like to have to help me prepare meals quickly. They’re popular, simple, and versatile ingredients that are typically inexpensive and have a long shelf life (pantry, refrigerator, or freezer). When you begin to cook regularly and grow favorite recipes or flavors, your personal pantry staples list will take shape. In the meantime, use pantry staples list as a guide to gradually stocking your pantry. You are not expected to purchase all at once! Purchase one or two items as needed, but check to see if you need to restock these items before doing your weekly shopping.

Looking for something to make with your pantry staples? Check out these 19 Quick and Easy Weeknight Dinners, which were created with pantry staples in mind and involve very little preparation ahead of time!


The least expensive and most versatile ingredients in your kitchen are typically dry goods. If possible, I prefer to purchase bulk bins to minimize packaging and buy any quantity necessary. Don’t worry if you don’t have fancy storage bins for your dry goods. A heavy-duty food storage bag with a zip-top would suffice. Simply keep them dry, cold, and out of direct sunlight because flavors and freshness do not last indefinitely.

  • Whole wheat flour, all-purpose flour
  • White, brown, and confectioners’ sugar (powdered)
  • Oats, Rolled
  • White, brown, or jasmine long-grain rice
  • Cornmeal is a type of grain that is used to
  • Baking soda and powder
  • Soda (baking)
  • Cornstarch is a thickening agent.
  • Black, white (cannellini, navy), kidney, and garbanzo beans are all dry beans.
  • Lentils are a type of legume.
  • Pasta


Oils, vinegar, and sauces are essential for bringing your food to life. They add spice and zing to any dish, and they can be used to make a million different dressings and sauces to liven up even the most mundane dishes. Again, these are pretty simple and inexpensive products, and most of them have an incredibly long shelf life. When you’re first starting out, don’t worry about spending a lot of money on high-quality products. You can not say the difference between generic and high-end until you gain more experience in the kitchen and your taste evolves. Stick to what you can afford, and you’ll always be able to cook delicious meals!

  • Extra virgin olive oil, toasted sesame oil, vegetable or canola oil, non-stick spray
  • Apple cider vinegar, red wine vinegar, rice vinegar, and balsamic vinegar are all vinegar examples.
  • Soy Sauce (optional)
  • Worcestershire Sauce (optional)
  • *Sriracha sauce
  • Honey
  • Mustard*: Dijon (yellow)
  • Mayonnaise is a condiment.
  • Sauce de Hoisin*
  • Peanut Butter*

*Keep refrigerated once opened.


In the kitchen, my arsenal consists of herbs and spices. They can turn bland, flavorless food into a mouthwatering creation. Spices have a long shelf life if stored in an airtight jar away from heat and light. While there is no exact expiration date for herbs and spices, sniffing them is a reasonable way to ascertain their potency. If you can’t smell your spices, chances are you won’t be able to taste them in your recipe. Look for spices sold in bulk (which is becoming more common in grocery stores) and foreign grocery stores for super fresh and inexpensive herbs.

This is a highly personalized pantry staples list that will vary greatly depending on your favorite cuisine.

  • sodium chloride (refined sea salt and coarse kosher salt)
  • Peppercorns, whole (with grinder – see photo, far right)
  • Basilicum
  • Oregano is a herb used to spice food.
  • Thyme is a herb that has been used for centuries
  • Cumin is a spice that is used to flavor
  • Red Pepper, Crushed
  • Pepper, cayenne
  • Smoked paprika
  • Cinnamon is a spice.
  • Curry Powder is a spice that is used to flavor
  • Powdered chili
  • Powdered garlic
  • Powdered cocoa
  • Extract of Vanilla
  • Turmeric is a spice that is used to render


These ingredients don’t have the same shelf life as dry goods, but they’re still handy to have on hand.

  • Dairy or non-dairy milk
  • a dozen eggs (large)
  • a stick of butter
  • Yogurt (plain)
  • Parmesan cheese, grated
  • Mustard, Mayonnaise (also listed under sauces)
  • Cheese that has been shredded (can be kept in the freezer for long term storage)
  • Tortillas (for a fast meal, almost everything can be turned into a quesadilla!)


I like to have a variety of frozen vegetables on hand instead of trying to keep a variety of fresh vegetables on hand (keep dreaming, Beth). Frozen vegetables are the next best thing to new because they don’t have any added salt or preservatives (just avoid the ones that come with a sauce). They’re still there, ready to be thrown into a soup, casserole, pasta dish, or even pizza, without having to worry about them going limp and stinking up the fridge.

  • Spinach is a leafy green vegetable.
  • Florets of Broccoli
  • Blueberries, strawberries, and peaches are some of the fruits available.
  • Edamame with shells
  • Kernels of corn

I also like to keep a small amount of meat in my fridge for fast meals. When I come across meat sales, I buy a lot and store it in my freezer for later.


I don’t use canned goods very much, but they’re incredibly convenient and typically reasonably priced, so they can come in handy. I try to eat as many canned products as possible with as few ingredients as possible.

  • Tomatoes: paste, diced, sauce, crushed/puréed Tomatoes: paste, diced, sauce, crushed/puréed
  • Black, kidney, white, and garbanzo beans
  • Purée de pumpkin
  • Pasta Sauce (when you don’t have time to make your own)
  • Milk made from coconut
  • Better Than Bouillon, chicken, beef, and vegetables made up the soup base. After opening, keep refrigerated.

So there you have it—the pantry essentials that help me get through hectic days and last-minute meal requests. So, how about you? What have I overlooked? What ingredient are you unable to survive without at all times?


A FREE Pantry Staples Checklist To Assist You In Deciding What To Try To Keep In Your Pantry For Cooking And Baking Also, find out how long this food will last in your pantry!


Pantry meals are beneficial during budget weeks or in emergency situations when you can’t get to a grocery store, or there isn’t anything there. What else would they be used for?

Cooking and baking regularly!

It’s a good idea to have some essentials on hand so you’ll have the most critical ingredients for most recipes.

We want to keep track of these things because that’s how we prepare our meals. We go into the pantry every week to make a shopping list and weekly menu plan based on what we have on hand. It is beneficial and keeps us well-prepared with enough food to last many weeks (or months).


Many people believe that pantry meals must be unhealthy and consist solely of pasta and cheese. That, however, does not have to be the case!

  • To raise the number of vitamins and minerals in your diet, start storing whole grain pasta, brown rice, quinoa, or whole wheat flour. Meal substitutions are a perfect way to boost the nutritional value of most recipes.
  • If you don’t have money or access to fresh vegetables, you can use many frozen or canned vegetables. Since most frozen vegetables are frozen at their height of freshness, they have the same nutritional value.
  • Instead of sour cream, use low-fat alternatives or healthier substitutes like Greek yogurt.
  • Wherever possible, include fresh fruits or vegetables.

What are the best places to shop for pantry essentials?

Pantry essentials can be purchased at any grocery store or even bulk stores such as Costco or Sam’s Club. Make sure you are buying items that are suitable for your family’s size. This means that purchasing bulk pasta, beans, or rice can be advantageous. Now, if you’re looking for long-term food storage pantry products, brands like Thrive Life, Augusto Farms, Wise Business, and Legacy Food Storage come highly recommended.

How to prepare pantry staples

It’s not as complicated as you would imagine.

Always use stuff on hand

  • Even including leftovers (cut up veggies etc.)Always use stuff on hand
  • Use things that will expire or go bad first (raw meat, eggs)
  • Second, take a peek at the refrigerator…

Meat, cheese, as well as fresh fruits and vegetables

  • Then there’s the pantry…

Pasta, rice, bread, and other grains are all examples of grains.

  • Then there’s the fridge…

Meat or vegetables from the freezer

  • Keep it plain, but add some spices to make it more exciting and flavorful!

For seasoning, consider jalapenos or chili powder.

For classic flavors, use chopped garlic or dried onion.

Even don’t dismiss the strength of delectable sauces!!


They’re all different, as you would suspect, and it all depends on how they’re packed, canned, refrigerated, or frozen.

We decided to break it down for you to know when and the item would expire on average. We’ve organized into various groups to make it easier for you!


  • Fruit in a can (1-2 years)
  • vegetables from a can (1-2 years)
  • Chicken in a can (3-5 years)
  • Beans are a legume (3-5 years)
  • Olives are a type of fruit that grows in (1 year)
  • Tomatoes, sliced, stewed, and so on (18-24 months)
  • Pureed and pasted tomatoes (18-24 months)
  • Sauce for pasta (1 year unopened)
  • Milk that can be kept for a long time (2-4 weeks after expiration date)
  • Broth made of chicken (1 year beyond printed date)



  • 1-2 months per block
  • 1 month sliced
  • 1 week after the best-by date, shred
  • a bottle of milk (5-7 days after expiration date)
  • a stick of butter (6-9 months)
  • Frozen yogurt (opened 1-2 weeks, unopened 1-2 weeks after expiration date)
  • yogurt with sour cream (3 weeks)


  • Pasta is a type of pasta that is made (dried pasta will last 1-2 years after best by date)
  • Rice is a grain of rice that is (indefinite shelf life)
  • Crumbs of bread (8-10 months)
  • Cornmeal is a type of grain that is used to (1 year)
  • Oatmeal (1-2 years)
  • flakes of potato (10-15 years)


  • Fruits and vegetables that have been frozen (8-10 months)
  • Onions are a type of vegetable that grows in (2-3 months in the fridge)
  • Garlic (3-5 months)
  • Carrots (3-4 weeks in the fridge)
  • Potatoes (2-3 months in a cold dark place)
  • Fruit with a citrus flavor (1-2 weeks in the fridge)
  • Apples are a fruit that grows on trees (3 weeks in the fridge)
  • Peaches, pears, and plums are some of the fruits available (3-4 days in the fridge)


  • Chicken is a tasty dish (9 months raw, cooked chicken 2-6 months)
  • the hamburger that has been field (best within 4 months)
  • Cheese (6 months)
  • a loaf of bread (3-6 months in the freezer)
  • a bottle of milk (3 months)


  • Flour is a type of flour that is used (1 year at room temp)
  • Yeast is a type of yeast. (If unopened, 2-4 months past expiration date; once opened, 4-6 months in the fridge)
  • Soda (baking) (2 years unopened, 6 months opened)
  • powdered sugar (9-12 months)
  • Extract of vanilla (5 years)
  • tartaric acid (6 months)
  • Sucrose (2 years but technically forever)
  • sugar in powdered form (2 years but technically forever)
  • Brown sugar is a type of sugar that is used (2 years)
  • powdered cocoa (2-3 years)
  • Chips of chocolate (2 years)
  • Pancake batter (opened for 1 year)
  • Honeydew nectarine (2 years)
  • Maple syrup or agave nectar (2 years)
  • Olive oil is a type of oil that comes from (2 years)
  • Oil made from vegetables (6 months)


  • Soy sauce is an Asian condiment (2 years in the fridge)
  • sauce for bbq (refrigerate opened for 6 months, unopened in the pantry for 1 year)
  • (Always salt!)
  • cayenne (3-4 years)
  • powdered chili (3-4 years)
  • Bay leaves are used to flavor a dish (1-3 years)
  • powdered garlic and onion (3-4 years)
  • Paprika is a spice that is used to flavor food (3-4 years)
  • seasonings from Italy (2-3 years)
  • seasonings from the Cajun area (2-3 years)


  • Seeds and nuts (6 months in the fridge or 1 year in the freezer)
  • Butters made from nuts (1 year)
  • Bars of granola (6-8 months)
  • Crackers (crackers) (6-9 months)
  • a breakfast cereal (6-8 months after the expiration date if unopened)
  • Fruit that has been dried (1 year)
  • Chickpeas are a form of legume (dried lasts for 2-3 years)


Staples & Essentials for a Vegan Pantry: Are you looking to stock your kitchen with plant-based, whole-food items? Allow this detailed guide to assist you in creating a vegan kitchen pantry!

Table of Contents:

  • Essentials for a Vegan Pantry and Kitchen
  • Essentials for the Pantry
  • Legumes
  • Grains
  • Pasta
  • Floral Arrangements
  • Seeds & Nuts (all raw, except where noted)
  • Fruits that have been dried
  • Sweeteners are sugar substitutes.
  • seasonings
  • lubricants
  • Vinegar is a form of vinegar.
  • Condiments & Butters
  • Goods in Cans and Bottles
  • Other and Packed
  • Essentials for the Refrigerator
  • Things to be held in the freezer
  • Produce with a Long Shelf Life
  • Kitchen Utensils
  • Books You Can Read


The following is a pantry staples list you might find in my vegan kitchen, from the pantry to the cupboards and refrigerator. A balanced, whole-foods plant-based diet includes all pantry and refrigerator products. The majority of these I’ve used and can be found in the vegan recipes; others are used more often and are bolded.

In terms of the equipment I’ve mentioned, these are the things that I find useful and that fit my kitchen cooking style. I hope this serves as inspiration for your own kitchen and any improvements you want to make.

The majority of items are readily available and inexpensive, making a plant-based diet simple and affordable. It’s simply a matter of putting meal plans and routines together that suit your lifestyle. I hope TSV provides you with plenty of ideas!

After you’ve gone through the pantry staples list and are searching for inspiration for unique ingredients, check out this pantry staples list of Vegan Recipes By Ingredient!

Please be aware that some of the links on this website are affiliate links. We only recommend items that we own, have tried and love, or that we have complete faith in!


bold = most commonly used

(GF) stands for gluten-free (grains, pastas & flours)


In a vegan diet, legumes are the predominant source of protein. They’re low-cost and highly adaptable. Legumes are low in fat, high in protein and fibre, and rich in micronutrients and phytochemicals that help you stay healthy. Freshly cooked is best, but canned is also a decent choice for those who need a fast fix.

All types of legumes can be used in different ways to create an endless supply of high protein, plant-based recipes, ranging from Hummus (which I eat almost every day), Veggie Burgers, tacos, burritos, Creamy Broccoli & Red Lentil Soup or Split Pea Soup, Black Bean, Broccoli & Avocado Salad, Lentil & Hummus Wraps, Italian Bean balls, and pasta dishes. TSV has all of the Bean & Legume recipes!

  • whole bean edemame
  • lentils (green, red, black)
  • a farmer (split & whole)
  • Tempeh (organic, non-GMO) should be consumed in moderation.
  • Tofu (organic, non-gmo) should be eaten in moderation.
  • black beans
  • peas with black eyes
  • chickpeas (garbanzo beans)
  • beans with kidneys
  • beans (pinto)
  • beans (white) (cannellini, navy, great northern)
  • pinto beans refried
  • yellow beans refried


Grains are excellent fillers and main courses. Breakfast foods like this Cinnamon Oatmeal, DIY Muesli, and Overnight Buckwheat & Steel-Cut Oat Breakfast Jars are rich in fibre and protein. To complete your main meals, add a rice of choice, farro, wheat berries, quinoa, or other grains. Many of these grains are gluten-free and should be used in a balanced diet.

  • amaranth is a form of amaranth (GF)
  • buckwheat
  • rice (basmati and jasmine) (GF)
  • black rice, also known as black pearl rice or forbidden rice, is a form of rice that is black in (GF)
  • rice (brown) (GF)
  • raw buckwheat groats are preferred (GF)
  • wheat bulgur
  • the faro
  • millet is a grain (GF)
  • steel-cut, pressed, and fast oats (can be GF)
  • Quinoa is a grain that is native to South America (GF)
  • berries of wheat
  • rice in its natural state (GF)


It’s hard to beat a decent pasta dish for comfort. Soba noodles are my favourite pasta, followed by quinoa, brown rice, and spelt. This Vegetable Lo Mein, Vegan Pasta Salad, Chickpea Noodle Soup, and good old-fashioned Pesto with Spaghetti are all dishes I enjoy creating. Each pasta has its own place in my pantry, which keeps things interesting. There’s also a high-protein pasta on the market these days for those concerned about having enough protein!

  • pasta made from brown rice (GF)
  • threads of mung bean (GF)
  • pasta made from quinoa (GF)
  • (all sizes) rice noodles (GF)
  • Noodles made entirely of soba (GF)
  • pasta made from spelt
  • whole wheat flour


Flour will be necessary if you enjoy baking and making vegan pancakes. Even if you don’t, you’ll want to have some on hand for small-batch recipes (like when thickening gravies or sauces). My favourite flour is spelt, which bakes up beautifully and makes delicious vegan pancakes, muffins, cookies, and breads. Almond flour, buckwheat flour, and chickpea flour will come after spelt. At any given time, I have about four flours on hand, all of which I keep refrigerated to ensure optimum freshness.

  • gluten-free all-purpose flour (GF)
  • almond flour and almond meal are two different types of almonds (GF)
  • flour made from buckwheat
  • chickpea flour (also known as garbanzo bean flour, besan flour, or gramme flour) (GF)
  • polenta (coarse or fine grind) (organic preferred) cornmeal, grits (GF)
  • oat flour (gluten-free) – oats can be quickly ground into flour.
  • flour made from spelt
  • flour made from whole wheat
  • pastry flour made from whole wheat


Nuts and seeds are excellent toppings and snacks in general. You’ll be surprised by what you can do with them… nut meats, nut butters, raw energy bites, no-bake cheesecake, etc. tahini, cashew ricotta cheese or almond parmesan, nut meats, nut butters, raw energy bites, no-bake cheesecake, etc. Getting a good range on hand would be helpful! For optimum freshness, I store mine in mason jars and keep them in the refrigerator.

  • apricots
  • nuts (cashews)
  • seeds of chia
  • meal made from flaxseed
  • Hemp hearts are hemp seeds that have been hulled.
  • nuts pecans
  • pepitas (pumpkin seeds)
  • pistachios
  • seeds of sesame (white, black & toasted)
  • seeds of sunflower (raw or toasted)
  • walnuts


Dried fruits make excellent snacks and toppings, especially when combined with nuts, as in this Almost-Everything Trail Mix. Prepare desserts and raw truffles. For a quick breakfast, you can also use dried fruit in this DIY Muesli Mix. For added sweetness, try adding dates to your smoothie, like this Vanilla Date Smoothie. I also enjoy snaking with dried mango slices on the go. A nice variety of nuts, like nuts, is an excellent thing to have on hand. Dried fruits keep well in the pantry, but they last longer in the fridge.

  • apricots (fruit)
  • Various sizes of coconut flakes
  • unsweetened or organically sweetened cranberries
  • Black currants
  • the dates
  • Goji berries
  • mango (unsulfured & unsweetened)
  • raisins


Pure maple syrup is one of my favorite and most used natural sweeteners. Dates are also a common ingredient in shakes, smoothies, and no-bake desserts. Coconut sugar, like brown sugar, has a beautiful caramel taste that I enjoy using in baking. If you’re watching your sugar consumption, monk fruit sweetener is a great choice.

  • maple syrup that is 100% pure
  • sugar made from coconut
  • coconut nectar
  • sugar made from dates
  • pure organic cane sugar
  • sugar in its natural state
  • the dates
  • Monk fruit is a type of fruit that grows on trees.


Spices are what bring your dishes to life. I enjoy the convenience of letting my vegetables shine, but there are times when I want to use a lot of spices at once to make a dish as tasty as possible. I have a huge variety in my pantry, but I tend to stick to a few main ones that I enjoy. Spices can be used to spice up old recipes by using a new mix. I prefer fresh herbs like basil, cilantro, and parsley in some recipes, but I’m OK with dried herbs in others. For the best taste, I recommend buying the freshest dried herbs and spices you can find!

  • allspice powder
  • basilica (new pref.)
  • leaves of bay
  • seeds of caraway
  • Cardamom is a spice that is used to flavor food.
  • cayenne pepper
  • powdered chili
  • the chipotle
  • coriander (fresh pref.)
  • a pinch of cinnamon
  • cloves (plural)
  • the herb coriander
  • tartaric acid
  • a pinch of cumin
  • curry sauce
  • fennel seeds
  • garam masala
  • powdered garlic
  • gingerroot
  • herbs from the south of France
  • salt from the Himalayas
  • pepper, lemon
  • marjoram
  • powdered mustard
  • the spice nutmeg
  • seasoning with old bay
  • Oregano is a herb used to spice food.
  • powdered onion
  • paprika is a spice that is used to flavor food (sweet)
  • paprika is a spice that is used to flavor food (smoked)
  • the herb parsley (fresh pref.)
  • black peppercorns (rainbow pref.)
  • spice blend for pumpkin pie
  • flakes of red pepper
  • Rosemary
  • sage advice
  • smoked salt
  • savory summer
  • the tarragon
  • the herb thyme
  • a pinch of turmeric
  • vanilla beans and/or vanilla extract
  • pepper (white)
  • Za’atar


I try to use oils as little as possible, but I still have a few on hand. And the type of oil I use will be decided by the dish I’m making. When I bake, I use light-flavored olive oil and coconut oil, with a dash of grapeseed oil thrown in for good measure. Sesame oil is used mainly in stir-fries and Asian cuisine. I use olive, grapeseed, or coconut oil while roasting or sautéing vegetables. Dressings and non-heat recipes call for extra virgin olive oil.

  • oil made from coconut
  • oil made from grapeseed
  • olive oil (extra virgin)
  • extra virgin olive oil (I prefer light flavored)
  • sesame seed oil (regular and toasted)
  • certain types of nut oils (walnut, hazelnut, pistachio, etc.)


Vinegar adds a sweet zing and tangs to dishes; my personal favorite and most commonly used vinegar is apple cider vinegar, which is also the healthiest of them all. Vinegar works well in various words, including stir-fries (for which I use rice wine vinegar), salad dressings (all vinegar work), and soups with a splash of balsamic. When an acid is needed, such as when making vegan buttermilk and cheeses, vinegar comes to the rescue.

  • vinegar made from apple cider (unfiltered)
  • vinegar balsamic (white and dark)
  • vinegar from champagne
  • vinegar made from red wine
  • vinegar made from rice
  • vinegar made from white wine


A diverse set of these would go a long way. There’s a lot you can do with all of these. There are essentials for dressings, dips, sauces, spreads, and toppings.

  • Tahini is a form of sesame seed paste.
  • butter made from almonds (or your favorite nut butter)
  • butter made from coconut
  • Miwoks vegan butter is one of my favorites.
  • sauce ketchup (organic)
  • mustard seeds (whole grain, Dijon, brown mustard)
  • Jams and jellies are made entirely of fruit.
  • Sirach sauce
  • paste of chili
  • the Tapatio (or other favorite vegan hot sauce)
  • nama shoyu, tamari, or soy sauce
  • amino acids from coconut


Of course, I want you to cook as much as possible from scratch, but I understand that not everyone has the desire or time to do so. Canned goods can be a considerable time and energy saver in this situation. You’ll be able to put everything together if you keep a stocked pantry with any of these essentials. Where possible, buy bottled products and search for BPA-free cans.

  • tomatoes, diced (pref. fire-roasted)
  • tomatoes that have been dried out
  • the paste made from tomatoes
  • orange chilies roasted over an open fire
  • milk made from coconut (total fat & light)
  • bottled spaghetti sauce
  • beans that have been baked
  • salsa
  • sauce for enchiladas (green or red)
  • curry powder (red is what I have)
  • mirin
  • green and/or black olives
  • sliced or entire geek pepperoncini
  • apple sauce, unsweetened
  • (in case I don’t have any lemons) bottled lemon/lime juice


More basic ingredients to have on hand to combine with fresh produce or bake into something delicious.

  • wild mushrooms or dried shitake mushrooms
  • wakame () (sea kelp)
  • yeast for diet (pref. fortified with vitamin B-12)
  • burritos (corn or whole wheat)
  • bread (I’m a big fan of Dave’s Killer Bread)
  • sheets of rice paper
  • nori sheets/wraps
  • vegetable broth base or bouillon cubes
  • powdered hemp protein (and other vegan protein powders)
  • powdered cocoa/cacao
  • nibs of chocolate
  • Semi-sweet mini chocolate chips from Enjoy Life
  • Semi-sweet chocolate chips from Ghirardelli
  • corn starch, potato starch, tapioca flour, or arrowroot flour are all examples of starches (for thickening)
  • soda bicarbonate
  • baking powder without aluminum
  • yerba mate and green tea
  • espresso in a flash (for baking and chocolate goodies)
  • kernels of popcorn


These tried-and-true things can be found in my refrigerator. Almond milk and miso are two of my favorite foods.

  • pure cashew or almond milk, unsweetened
  • yogurt that isn’t made with milk
  • miso soup
  • the tofu
  • tempeh


  • fruits that have been frozen
  • vegetables that have been frozen
  • leftovers 🙂


Some are evident, while others are not, and I keep them in the refrigerator to keep them fresh.

  • the flours
  • seeds and nuts
  • maple (syrup)
  • sauce ketchup
  • mustard seeds
  • Tahini is a form of sesame seed paste.
  • curry powder
  • jellies and jams
  • nut butter and almond butter
  • amino acids from coconut
  • mirin
  • powdered baking soda
  • juice of a lemon
  • apricot sauce
  • lemon/lime juice in a bottle


Produce that can be stored in the refrigerator for up to two weeks (ideal for preparing ahead):

  • carrots (carrots)
  • Celery is a vegetable.
  • sprouts of Brussels
  • cabbage, both red and green
  • peppers (bell)

Produce that can be stored in a cool, dry place for up to two weeks, preferably away from direct sunlight:

  • onion
  • garlic
  • Shallots
  • potatoes
  • potatoes with a sweet taste
  • tomatoes
  • Butternut, acorn, pasta, delicata, pumpkin, kabocha, and other hard-skinned winter squashes


The kitchen tool list is maybe a little excessive, with certain items being self-evident. I couldn’t stop once I got started. Of course, you don’t need all of these kitchen gadgets and can get by with only a few of them. Hopefully, this may serve as a starting point or prompt you to consider something you might have missed.

  • a food processor
  • blender
  • immersion blender
  • blender for small spaces (Nutri Bullet or Magic Bullet)
  • peeler for vegetables
  • tool for julienne
  • spiralizer
  • a small plane
  • pestle and mortar
  • kettle for tea
  • slatted
  • Big carbon steel wok (preferably with wooden handles on both sides for ease of handling)
  • pot de stock age (great for large batches of soup and stovetop popcorn)
  • griddle and cast iron skillet (griddle pref. smooth on one side & ribbed on the other)
  • (all sizes) mason jars (perfect for the organizer and to make soups, smoothies, etc. on the go)
  • basic measuring spoons (¼ t, ½t, 1t, 1T)
  • basic dry measuring cups (¼, ⅓, ½, 1 cup)
  • measuring cups for liquids (I have a 2 cup & 4 cups)
  • small and big whisks (I use my little one all the time for sauces and dressings)
  • a pair of tongs
  • the ladle
  • wooden spoons of different sizes
  • bowls for mixing (small to large)
  • mitts made of silicon
  • brush made of silicon
  • silicon bowls, small (great for drizzling thick sauces and icings)
  • masher for potatoes
  • the grater
  • open a can
  • kitchen scissors
  • the steamer made of bamboo
  • bread knife with serrations
  • Chef scissors and a sharpener (I have three sizes: paring, utility & chef)
  • board for cutting (various sizes are helpful)
  • a strainer (small to large)
  • strainer with a fine mesh (small to large)
  • griddle/pan spatula that is too large
  • spatula made of rubber
  • oil made of minerals (for maintaining cutting boards and wooden utensils)


How to Stock a keto pantry staples – printable shopping list and tips for stocking a ketogenic pantry with my favorite low-carb treats, keto-friendly supplements, web pages, and grocery stores.

If you’re just getting started on your ketogenic journey, this Ultimate Guide and the What Is Keto guide are both excellent places to start.

If you’re interested in learning more about how Keto helped me, click here. On Instagram and in my Facebook community, I get many questions about my favorite keto-friendly items and where I get them.

Since keto pantry staples are so mainstream these days, finding a few keto-friendly items isn’t too tricky, but here are a few of my favorite places to shop:


  • Meat, vegetables, avocados, nitrate-free bacon – prosciutto, almond milk, coconut milk, sour cream, cheese, sausages, sauces, dressings, keto-friendly snacks, and pantry ingredients are all available at Trader Joe’s.
  • Meat, fruits, almond milk, sour cream, cheese, sausages, sauces, dressings, keto-friendly snacks, and pantry ingredients are all available at Walmart.
  • Meat, rotisserie chicken, vegetables, avocados, almond milk, sour cream, cheese, sausages, sauces, dressings, keto-friendly snacks, and pantry staples be found at Costco.
  • Almond milk, sour cream, cheese, sausages, sauces, dressings, keto-friendly snacks, and pantry ingredients
  • Meat, fruits, avocados, almond milk, sour cream, cheese, sausages, sauces, dressings, keto-friendly snacks, and pantry ingredients are available at Wegmans.
  • Meat, seafood, vegetables, sauces, dressings, keto-friendly snacks, and pantry ingredients are available at Zehrs.
  • Meat, seafood, vegetables, sauces, dressings, keto-friendly snacks, and pantry staples are all available at the supermarket.
  • Sauces, dressings, keto-friendly snacks, and pantry staples are all available at Bulk Barn.

I order other specialty items for our pantry and grass-fed meats and fresh seafood from different websites. It’s not only more convenient, but it’s also less expensive than going to the grocery store! It’s also delivered right to your house!

Online stores:

  • Sauces, dressings, keto-friendly snacks and pantry ingredients, food scales, ketone testing, meal planning, vitamins, and more can all be found on Amazon.
  • Dressings from Primal Kitchen
  • Sauces, dressings, keto-friendly snacks, and keto pantry staples ingredients are all available at Thrive Market.
  • Sauces, dressings, keto-friendly snacks, and keto pantry staples are all available at Natural Market.
  • Sauces, dressings, keto-friendly snacks, and keto pantry staples from Low Carb Canada
  • TruLocal – high-quality grass-fed meats shipped to your door every month at rates lower than many Ontario grocery stores.
  • Butcher Box – high-quality grass-fed meats shipped to your door every month at prices lower than many grocery stores in the United States.


Here’s a list of some of my favorite foods or stuff that I love or have tried on my family, and that will inspire you if you’re new to the ketogenic lifestyle or have been doing it for a while:


  • MCT Oil: Many people use this in Bullet Proof Coffee, but I prefer to use it in salads to meet my fat macros.
  • MCT Powder: Apply MCT Powder to your coffee or tea to reap the benefits of MCT Oil.
  • Vegan Protein Powder OR ISO Pure Whey Protein Powder (non-vegan version)


  • Cooking Spray with Coconut Oil
  • Coconut Oil is a type of vegetable oil that is
  • Ghee is a fat substitute for butter that can be used to sauté vegetables and add flavor.
  • Coconut Manna (Butter) – delicious as a snack or in fat bombs
  • Butter made from almonds
  • Butter made with pecans.


  • Pili Nuts are a tasty snack that comes in a range of flavors. They are the lowest carb nut and have a high-fat content delicious buttery taste.
  • Macadamia Nuts are a type of nut that is native to Australia.
  • Whisps are a form of cheese snack.
  • Berries That Have Been Freeze-Dried
  • Rinds of pork
  • Nitrate-Free Turkey Sticks
  • Lily’s Dark Chocolate Bar Lily’s Dark Chocolate Bar Lily’s Dark Chocolate Bar
  • Dark Chocolate Chips by Lily
  • Chocolate Bars Coco Polo
  • Butter made from cacao
  • Powdered cacao


  • Erythritol is a granulated sugar substitute.
  • Erythritol powder (Swerve)
  • Stevia Liquid
  • Monk Fruit Sweetener is a natural sweetener made from monk fruit.
  • Fruit Sweetener Liquid Monk
  • Sweetener made from powdered monk fruit
  • Almond Flour is excellent for making fat-head pizza and Keto cakes and cookies.
  • Coconut Flour – great for baking lots of low carb desserts or granola


  • Wraps made of coconut
  • Tortillas with Low Carbs
  • Pizza Crust with Cauliflower


  • Mayonnaise
  • Dressing for Caesar Salad
  • Dressing: Ranch
  • BBQ Sauce with No Sugar
  • Ketchup with no added sugar
  • Seasoning for everything bagel
  • Pink Himalayan Salt

Anyone interested in beginning the keto diet should read my extensive post on Start a Ketogenic Diet, which explains what keto is and how to get started.

Enable registration in settings - general