Woman shopping in supermarket for keto non perishable foods
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Keto Non-Perishable Food List: 120+ Low Carb Foods

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With people stalking up on non-perishable foods lately, it got me thinking, what about people on a keto or low carb diet?

That’s why I made this keto non-perishable food list so you can stock up your pantry.

Now I know in an emergency you may be faced with eating non-keto food and that really is no problem.

You have to fuel your body with something and there are more important things in life besides staying on a diet.

But, I keep seeing non-perishable food lists trending on Pinterest and I wanted to make sure all you keto and low carb people had some options if you wanted.

Whether you’re prepping for an emergency or just want a well-stocked pantry, this list of keto non-perishable foods will come in handy on your ketogenic diet.

By the way,  I’ve also included a big list of keto-friendly freezer items to stock up on at the end of this post. 

Because depending on the emergency or disaster, you may have access to your freezer.

 

Before I get to the list, I want to share some easy tips with you. 

 

Easy Tips & Things To Keep In Mind

A well-balanced keto food supply is key.

Be sure you have enough variety of foods and all your macros are covered.

 

Go crazy with your favorite flavorings, condiments, and spices.

You could eat chicken three nights in a row, but with different spices, you won’t get as bored.

 

Check your food supply every 3-6 months to make sure nothing is going bad. 

Get rid of expired food and eat the food that is about to expire. If you can catch items before the expiration date you’ll waste less money.

 

Be on the lookout for added sugar and read labels.

I tried really hard to mention when an item sometimes has added sugar.  For example salad dressings, bacon, etc. Still, always read labels just in case.

 

Keep in mind some of these items need to be refrigerated after opening.

Some of these non-perishable food items can be stored for a long time. Once you open them they need to be refrigerated. I tried to denote this as much as possible, but I could have missed some items.

 

Just a quick note…

By the way, with all the craziness going on right now, I’ve been pretty short on time lately.

This list is not available as a downloadable PDF.  

(Maybe sometime in the future, it will be. Thank you for your understanding.)

You can have this list open on your phone and scroll through it in the grocery store or grab a paper and pen while you’re going over this list now.

Write down any foods to buy on your next grocery run.

 

Hope this helps you out! Stay safe out there.

Comment below and let me know how you liked this post.

 


Keto Non-Perishable Food List

This list contains over 120+ keto foods that are non-perishable to stock up your pantry with.

 

Amazon Keto Food

Whenever possible, I linked to keto foods available on Amazon.  I just thought this would be helpful if you didn’t want to go to the grocery store and for convenience.

 

Keto-Friendly Dry Foods

Sweet

 

Savory

 

Miscellaneous

 

Perfect Keto Bars, Shakes & Products

Pefect Keto is my go-to for bars, shakes, and snacks. Most of their items are fabulous to stock up on because they’re non-perishable.

Both their protein collagen powder and MCT oil powder make yummy shakes to have for breakfast or a snack!

 

Shop through my special link here to get 20% off your entire Perfect Keto* order!!

 

* Coupon is good for one-time use on your entire order of single full-priced items & discount will show at checkout.

 

Nuts & Seeds

Nuts and seeds are a great item to stock up on because they’re high in protein and have a long shelf life.

When storing nuts keep in mind that they can sometimes take on the flavor of what you store next to them.

Store them away from things like onion, garlic, etc. They are best stored in a dark, cool place and if you have access to your fridge or freezer it extends their shelf like significantly.

  • Wondering how long nuts & seeds last for?  Check out this article.
  • Wondering the carb count in nuts & seeds?  Check out this article.
  • Seeds may vary, but pumpkin seeds last around 3 months unrefrigerated and 6 months refrigerated.

Nuts

Do keep in mind that carbs in nuts can add up pretty fast.  They aren’t a no-carb food, so just make sure you eat them mindfully.

  • Almonds

These 100 calorie packs of raw almonds have only 2 net carbs per bag! They make a convenient on the go snack.

These snack-sized packs of peanuts have only 3 net carbs per bag!

These snack-sized packs of pistachios have only 4 net carbs per bag!

  • Walnuts

* Some people on a keto diet do not consume peanuts because they are technically a legume, which isn’t allowed on keto.

I’m still listing them because so many people enjoy them and as long as you’re watching net carbs, it shouldn’t be an issue.

 

Seeds

 

Nut & Seed Butters

Stock up on plenty of nut butters and look for ones with no added sugar.  Keep in mind that after opening many nut butters need to be refrigirated.

  • Almond
  • Peanut (See note about peanuts in the nut section above)
  • Sun Butter (Sunflower Seed Butter)
  • Peanut Butter Powder: Now I didn’t know this was even a thing, but it would be a great non-perishable option.  Add to your smoothies, yogurt, or keto desserts.

My favorite nut butter is unsweetened Sun Butter (made for sunflowers).  It doesn’t have to be refrigirated after opening like some nut butters.

 

Fruit

The only dried fruit that I could find that is keto-friendly is coconut.  Freeze-dried or dried berries had a high carb count.

Another option if you have access to a freezer is to prep berries (since they are low in carbs) in Ziploc bags and store in the freezer.  You could also just stock up on already frozen berries as well.

 

Grains, Beans & Lentils 

When you think of dry non-perishable foods, grains, beans & lentils usually come to mind. These foods are too high in carbs to be on a keto diet, so stay away from these foods if possible.

 

Keto & Low Carb Canned Goods

Vegetables

There are so many canned vegetables out there, this list contains just some.

I googled some common keto vegetables and if there were a few canned food results from grocery stores, I included them on this list.

They may or may not be available at your grocery store.

The most common canned vegetables on this list are artichoke hearts, green beans, pickles, pumpkin, and spinach.

Keep in mind vegetables that grow above the ground are usually lower in carbs than those that grow underground (like carrots, potatoes, etc.).

  • Artichoke Hearts
  • Asparagus
  • Bamboo Shoots
  • Brussels Sprouts
  • Cabbage
  • Collard Greens
  • Eggplant
  • Green Beans
  • Green Chilis
  • Kale
  • Mushrooms
  • Mustard Greens
  • Nopal (Cactus)
  • Okra
  • Onion
  • Peppers
  • Pickles
  • Pumpkin
  • Sauerkraut
  • Spinach
  • Squash
  • Tomatillo
  • Watercress
  • Zucchini

Fruit

  • Coconut (Unsweetened)
  • Olives
  • Tomatoes

Meat

For meat, I’ve only tried canned tuna, so I really can’t speak for the taste (or quality) of the other types of meat.

Truthfully I didn’t know some of these canned meats existed.  I guess you do learn something new every day hehe.

  • Beef
  • Chicken Breast & Turkey
  • Ham
  • Seafood: Anchovies, clams, mussels, oysters, tuna, salmon, sardines
  • Sausage
  • Spam

Low Carb Soups

Sauces

  • Pesto
  • Tomato Sauce (No sugar or low sugar)

Miscellaneous

  • Nacho Cheese
  • Salsa

Condiments, Dressing & Sauces

Out of all the categories, this one can sometimes have some sneaky added sugar.  Be religious about reading labels and make sure there is no added sugar.

Many of these items require refrigeration after opening, so just keep that in mind.

  • Buffalo Sauce
  • Chimichurri Sauce
  • Coconut Aminos
  • Dressings (Vinaigrette & creamier options are better)
  • Horseradish
  • Hot Sauce
  • Ketchup
  • Mayonnaise
  • Mustard
  • Pesto
  • Relish
  • Salsa
  • Sauerkraut
  • Soy Sauce
  • Wasabi Paste
  • Worcestershire Sauce

Fats/Oils

With the exception of cod liver oil and coconut cream, most these fats and oils do not have to be refrigirated after opening.

Butter is not on this list because it requires refrigiration.  However, if you have access to a fridge, it doesn’t go bad for awhile, so stock up.

Another option is ghee which is clarified butter.  It has a nice carmelized buttery taste and best of all doesn’t require refrigiration after opening.

 

Baking, Cooking & Spices/Flavorings

Have some of your favorite herbs, spices, and flavorings on hand.  This will help you not get too bored with your food if you season it well.

  • Almond Flour
  • Coconut Flour
  • Cocoa Powder (Unsweetened)
  • Dark Chocolate (Unsweetened or keto-friendly sweeteners)
  • Flax Seed Meal
  • Gelatin
  • Hazelnut Meal/Flour
  • Herbs & Spices
  • Macadamia Nut Powder
  • Salt & Pepper
  • Sunflower Meal
  • Vanilla Extract
  • Vinegar (Apple Cider, Balsamic, Red and White Wine)
  • Protein Powder

Protein powder isn’t just for shakes, it can also be used as a cooking ingredient to get some extra protein.

For protein powder, I reccomend Perfect Keto Collagen Protein Powder. As an added bonus it contains MCT as well.

It comes in yummy flavors like choclate, vanilla & salted carmel.

The unflavored one is also awesome if you want somthing versitile and then you can just add your own flavoring.

 

By the way, right now my readers can get 20% off* their entire Perfect Keto order through this special link here! 

* Coupon is good for one-time use on your entire order of single full-priced items & discount will show at checkout.

Ketogenic Diet Sweeteners

If you have a sweet tooth, keep some of these on hand.

Here are some mouth-watering keto dessert ideas to put your sweeteners to good use!

  • Chicory Root
  • Erythritol
  • Monk Fruit
  • Stevia
  • Xylitol

Swerve is my favorite sugar substitute brand. It is a mixture of erythritol & other sweeteners.

It tastes the closest to the “real thing” without the sugar & carbs.

 

Keto Diet Beverages/Drinks

  • Bone Broth

This grass-fed beef bone broth comes in a 10 pack of single-serving sticks.  Just add warm water.

  • Carbonated Water
  • Coffee
  • Collagen Powder
  • Electrolyte Packets (no sugar added, low carb count)
  • Tea
  • Water
  • Non Dairy Milk: Almond, cashew, coconut, etc.

 

Just a few things about nut & coconut milk:

Look for unsweetened & no sugar added.  Vanilla unsweetened is fine.

There are many nut milks that don’t need to be refrigerated until they’re open.  They usually come in rectangular cartons and aren’t in the refrigerated section.

If you have access to your fridge, the refrigerated nut milks keep for a pretty long time (compared to regular milk).

I bought a few refrigerated nut milks, plus some that don’t need to be refrigerated until after opening.

 

Keto Bulletproof Coffee

Make sure you have everything you need to make your keto bulletproof coffee.

 

This is my favorite travel mug for taking my coffee with me on a nice walk. It keeps your coffee hot for hours!

 

Bulletproof coffee is a great breakfast idea, it’s pretty filling on its own, or you can have it with a handful of nuts or berries.

Butter is perishable but will keep for a long time in the fridge. An alternative to traditional butter is Ghee, which is clarified butter.  This does not have to be refrigerated after opening.

I find Ghee to be pretty tasty in my coffee, it gives it a nice caramelized butter taste.

 

Bulletproof Coffee Ingredients

Note: Not all these ingredients are a variation of what some people put in their bulletproof coffee. You don’t need to use all these ingredients at once lol.

Here’s my foolproof bulletproof coffee recipe. 

Add-Ins To Spice Up Your Bulletproof Coffee

    • Cinnamon
    • Unsweetened Cocoa Powder
    • Vanilla
    • Heavy Cream (This item is perishable, but you can freeze it.)
    • Pumpkin Pie Spice and/or cloves
    • Cocoa Butter
    • Pink Himalayan Salt
    • Almond milk or dairy-free milk of your liking
    • Keto Protein Powder

(My go-to protein powder is the Keto Collagen Powder from Perfect Keto.

It mixes so smoothly, no clumps like some other protein powders. Shop through my special link here to get 20% off your entire Perfect Keto* order!!

* Coupon is good for one-time use on your entire order of single full-priced items & discount will show at checkout.)

 

Supplements & Medication

It’s not a bad idea to have a good multivitamin, just to ensure you are getting all the nutrients you need.

Don’t forget to stock up any necessary supplements and medications.  This one is very important.

 


Freezer Food List

So I know this is a non-perishable food list, but in times of emergency, you may still have access to your freezer.  Below are some keto foods to stock up on and freeze.

Freezing these foods really extends the amount of time before they spoil.

 

Fruit

You, of course, can buy some of these fruits frozen already.  Another option is to prep the fruit yourself and store in freezer bags.

  • Berries (Blackberry, Blueberry, Cranberry, Raspberry, Strawberry)
  • Coconut
  • Currants
  • Lemon
  • Lime

Vegetables

Some of these are available in the frozen section of your grocery store.  Other ones that aren’t, just prep in freezer bags.

  • Artichoke
  • Asparagus
  • Avocado
  • Bamboo Shoots
  • Beet Greens
  • Broccoli
  • Broccolini
  • Bok Choy
  • Brussels Sprouts
  • Cabbage
  • Cauliflower
  • Celery
  • Collard Greens
  • Cucumbers
  • Eggplant
  • Escarole
  • Fennel
  • Garlic
  • Green Beans
  • Jicama
  • Kale
  • Kohlrabi
  • Leeks
  • Lettuce
  • Mushrooms
  • Mustard Greens
  • Nopal (Cactus)
  • Nori (Seaweed)
  • Okra
  • Onion
  • Parsnip
  • Peppers
  • Pumpkin
  • Radish
  • Rapini (Broccoli Raab)
  • Rhubarb
  • Sauerkraut
  • Shallots
  • Snap Peas
  • Snow Peas
  • Spinach
  • Sprouts
  • Squash
  • Swiss Chard
  • Tomatillo
  • Tomato
  • Turnip
  • Watercress
  • Zucchini

Protein

  • Bacon (No sugar Added)
  • Beef
  • Chicken
  • Fish (Salmon, Cod, Tuna, etc.)
  • Goat
  • Ham
  • Hot dogs
  • Lamb
  • Organ Meats (Heart, Kidney, Liver, Tongue)
  • Pork
  • Sausage (Italian, Breakfast, Chorizo, Linguica, etc.)
  • Shellfish (Crab, Lobster, Shrimp, Clams, Mussels, Scallops, Oysters, etc.)
  • Turkey

Egg Muffins: These typically freeze very well.  Pop in the microwave and you have a filling breakfast.

Here are some keto egg muffin recipes.

Dairy

Personally, I never have frozen any dairy products (except Greek yogurt). But, from everything I researched, you can freeze the items on this list.

To be safe just Google each one for the best freezing directions.

Soft cheeses and sour cream are not listed because I read they tend to not freeze as well.  Their texture changes when frozen, although if you’re brave you could try if you want!

  • Butter
  • Greek Yogurt (Plain)
  • Hard Cheese (Cheddar, Parmesan, Gouda, etc.)
  • Heavy whipping cream

Nuts

Nuts freeze incredibly well.  See the keto-friendly nut list in the dry foods section earlier in this post.

Soups & Casseroles

Most soups and casseroles should freeze nicely. You could freeze so many keto dinners to have on hand.

Check out these posts for recipes:

Miscellaneous

  • Low Carb Tortillas

Tortillas freeze very well whether they’re store-bought or homemade.

If you’re looking for a homemade keto tortilla recipe, this one is awesome! They freeze for up to 3 months.

Take Care Friends

Just wanted to say to all my readers, please take care.

It’s kind of crazy right now and we can’t control what’s going on around us. The good news is we can control what we do and our actions.

You’re being proactive stocking up on food and that’s awesome!

Some panic in times of emergencies and you are doing all you can and that’s something to be proud of. Stay safe guys!

 

Hope you found this

keto diet food list helpful!

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2 Comments

  1. Thanks. Hadn’t thought of some of your ideas. Just for the record, you do not have to refrigerate butter after opening. I grew up in a farm and we always kept a stick of butter room temp for softness. Still do. It lasts for weeks that way. No problem. 😊p

    1. Hi Susie. Glad you found some new ideas. I think sometimes in the US we do tend to refrigerate everything, even if we might not necessarily need to. I’ll still store mine in the fridge because I’m overly cautious and the weather where I live is pretty hot but definitely good to know! I bet it was fun growing up on a farm! 🙂

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