Nut-Free Keto Pantry Shopping Guide

Even if you don’t have a nut allergy, nuts contain higher amounts of carbohydrates and it can be extremely easy to overindulge in them, thanks to their small size and the fact that they’re usually bought in packs that contain hundreds of them. Generally, a single serving of nuts amounts to just a small handful it can be hard to adhere to this recommendation.

So, how can you follow a low-carb diet and have a nut allergy (or you just don’t want to include nuts in your diet)? Here’s what I do, which I hope will help you out.

Where to shop

At any basic grocery store, you’ll be able to find a myriad of keto-friendly pantry staples. Some of the more nut-allergy specific items, however, might be a little bit harder to find. Thanks to online shopping and at-home delivery, you can get pretty much everything you need from the comfort of your own home.

In-store

Specialty supermarkets, like Whole Foods, Trader Joe’s, or co-ops, are often excellent store options when it comes to allergy-safe shopping. There are a lot of products that can fit your nut-free and ketogenic diet, and there’s usually quite a variety within that group of nut-free keto products that you can choose from.

Though, you may find some of what you’re looking for at your local supermarket or at stores like Walmart or Target.

Online

Since online grocery shopping has become widely available, shopping for specialty ingredients has become almost effortless.

Companies like Amazon Prime and Thrive Market allow those of us who adhere to specific diets to easily order and obtain products that are delivered directly to our doorstep and are safe to consume.

I personally use and love Thrive Market as I can almost always find what I am looking for there. The products are offered at a discounted price, and the products are shipped directly to your doorstep. I have been a customer of Thrive Market for several years.

If you are interested it out, you can get a gift, shopping credit, or discount when you purchase a Thrive Market Membership (deals change throughout the year).

If you’re looking for a very specific brand and item, it sometimes can be easier to purchase directly through the producer. I’ve found this to be true for monk fruit sweetener, which I purchase from Lakanto’s website.

What to look for on ingredient labels

Regardless of where you choose to shop, there is one thing that you MUST do: read your labels! Take a few extra moments each time you find a new product to review the ingredient list and the nutrition information.

On these labels, we’re looking to ensure that nuts are not listed as an ingredient. Also, make sure the net carb content is low in enough to fit into your personal ketogenic diet.

If you or someone that you are shopping for is highly allergic to nuts and needs certainty that a product isn’t produced in a facility that also handles nuts, I highly suggest checking out the notation on the bottom of the label that clearly indicates if the product was produced on shared equipment. In the United States, it is required by the FDA that brands that produce products have to state if the product contains any of the top 8 food allergens (these being: milk, egg, peanut, tree nut, wheat, soy, fish, and crustacean shellfish).

There are, however, some products that aren’t required to include this allergen information, so be wary of items that say they aren’t regulated by the FDA.

When it comes down to the basics, always read the entire ingredient label. Products are required to put “contains peanuts/walnuts/almonds” on the front of the packaging. Statements like “may contain peanuts” or “made in a facility with tree nuts” are voluntary. It’s important to not rely on the blanket statements like those two when looking at labels. Learn more about the U.S. food allergen labeling law here.

I recommend that you also take a look at this list of alternative tree nut names, and if you have a peanut allergy, this list of alternative peanut names.

Before moving on to the rest of the post, please note that product ingredients can change and I cannot confirm whether or not a product has changed since the publication of this post. Please do your research, email the company directly if you have questions, and stay safe!

Nut-free keto pantry staples

SunButter Sunflower Butter

SunButter Sunflower Butter is a fantastic substitute for peanut butter and almond butter. It tastes creamy, spreads easily, incorporates perfectly into keto dessert recipes, and contains minimal net carbs per serving.

These are some keto recipes that use SunButter:

• Chocolate Bar Fat Bombs
• French Toast Fat Bombs
• Chocolate Chip Cookie Dough Fat Bombs

Unsweetened cocoa powder

Unsweetened cocoa powder is a great addition for all dessert recipes when you want to create a chocolate dessert.

These are some keto recipes that use unsweetened cocoa powder:

• Low-Carb Triple Chocolate Zucchini Muffins
• Keto Flourless Mocha Brownies

Lakanto Monk Fruit Sweetener

Lakanto’s monk fruit sweetener is a sugar alternative that contains 0 calories, doesn’t raise blood sugar, and is net-carb-free. This has been a staple product in our house since I started following a low-carb diet.

If you want to try it out, you can order monk fruit sweetener for 20% OFF from Lakanto with code REALBALANCED.

Recipes using monk fruit sweetener:

• Homemade Keto Ketchup
• Lemon Blueberry Bread
• Pumpkin Pie Cake Pops

Cacao nibs

Cacao nibs are crumbled cacao beans, don’t contain added sugar, and are high in antioxidants, magnesium, and iron.

I don’t always purchase cacao nibs, but I do if I’m planning to make homemade trail mix when we have upcoming travel plans.

Recipe to use cacao nibs in:

• Homemade Keto Cereal

Unsweetened coconut flakes and shredded coconut

Unsweetened coconut flakes and shredded coconut are great for adding to baked goods or as a topping for smoothies or low-carb cereal. They are high in healthy fats and fiber, while low in carbs, and are vegan-friendly, dairy-free, and gluten-free.

These are some keto recipes that use coconut flakes:

• Coconut Blondies
• Magic Bars

And, some keto recipes that use shredded coconut:

• Lemon Bars
• Scotcheroos

For another idea, you can throw them on a lined baking sheet and bake in the oven at 350 degrees for 5-10 minutes to toast to enjoy as a snack!

Baker’s Unsweetened Baking Chocolate Bar

Baker’s Unsweetened Baking Chocolate Bar is a great item to have on-hand if you like sweets. It is 100% all-natural cacao and is great for baking.

Recipes I use 100% Baker’s chocolate in:

• Chocolate Chip Cookie Dough Fat Bombs
• Triple Chocolate Zucchini Muffins

MCT oil powder 

MCT oil powder is, quite literally, MCT oil in powdered form. The powder is easy to mix into all your smoothies, teas, and coffee, adding an extra boost and creamy texture to all of your drinks.

If you want to try MCT Oil Powder from Perfect Keto (where I purchase mine from), use code REALBALANCED for 15% OFF your order.

Recipes I use MCT oil powder in:

• Creamy Cold Brew Coffee
• Low-Carb Green Smoothie

Avocado oil

Avocado oil is the oil pressed from the pulp of an avocado and has a number of antioxidants and healthy fats.

It’s capable of withstanding high cooking heats, so you can use it when roasting vegetables and greasing your stovetop pans in it prior to cooking. Most of the time, I prefer to use avocado oil rather than olive oil as its smoke point is much higher.

Here are some keto recipes using avocado oil:

• Roasted Radishes
• Golden Jicama Fries
• Sheet Pan Roasted Cauliflower, Butternut Squash, and Bacon

Ghee

Ghee is clarified butter and does not contain lactose or casein. It can handle cooking temperatures upwards of 450 degrees Fahrenheit (232 Celsius), and, like avocado oil, is great for those that love to cook. There are a variety of flavors of ghee available for purchase to incorporate into your cooking.

These are some keto recipes I use ghee in:

• Creamy Tuscan Chicken
• Vegetable Egg Bake

Avocado oil cooking spray

If you cook with avocado oil, then you will likely love adding avocado oil cooking spray to your list of pantry staples. Just like other nonstick cooking sprays, it’s really helpful in coating pans and I especially love using it to coat rubber spatulas when I’m trying to spread a baked good into an even layer before baking.

Recipes I use this cooking spray in:

• Pumpkin Pie Mug Cake
• Lava Cakes Instant Pot
• Raspberry Cake Bars

Coconut oil

Coconut oil is high in medium-chain triglycerides and is a great ingredient to include in your pantry. I can eat coconut as it’s not a true tree nut, but if you cannot, obviously do not use coconut oil.

Some recipes I use coconut oil in:

• Breakfast Muffins
• Peppermint Patty Fat Bombs
• Thin Mints

Raw sunflower seeds and pumpkin seeds

If you are missing snacking on almonds or cashews, sunflower seeds and pumpkin seeds are a high-fat and low-carb snack option that are a great alternative.

There are a handful of stores that offer raw pumpkin seeds, but double-check that they are safe for you to eat. Many stores have bags of raw seeds; however, they’re almost always produced on shared equipment with peanut and tree nut products.

Here are some recipes that use these seeds:

• Low-Carb Stuffing
• Keto Granola Bars

Canned tuna and sardines

Canned tuna and canned sardines are packed with protein, calcium, vitamin E, and vitamin K. These shelf-stable foods are packed with protein and, due to their fat content, they will keep you full for several hours. I always have some cans stored in my pantry.

Recipes that use canned tuna:

• 10-Minute Spicy Tuna Roll
• Avocado Tuna Salad