Nuts and nut flours are commonplace in keto recipes, which makes following a keto diet challenging for those of us with nut allergies and intolerances, or for those who have a hard time reigning in their nut intake. This guide includes the items that you can always find in my nut-free keto pantry.
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.
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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
Ground sunflower seed meal
Ground sunflower seed meal is the best substitute for almond flour that I know of. It is almost always a 1:1 sub for almond flour and it also has a low net carb content. I buy mine pre-ground from Amazon.
If you’d prefer to make your own at home, you can do that, too. Simply pulse raw sunflower seeds in your food processor until ground into a flour-like consistency. Be careful to not over-blend, otherwise, it’ll turn into sunflower seed butter (like peanut butter).
Recipes using ground sunflower seed meal:
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:
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:
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:
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:
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:
And, some keto recipes that use shredded coconut:
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:
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:
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:
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:
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:
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:
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:
Whisps cheese crisps
These Whisps are made with Parmesan cheese and are great for snacking or to add as a low-carb substitution for croutons on top of a salad. I buy mine from Amazon or Thrive Market.
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:
Final thoughts
Enjoying a nut-free keto diet can feel challenging, especially at first, but it does get easier, thanks to the many nut-free and keto-friendly products on the market. For those of you struggling to find nut-free keto products, I hope this guide was helpful.
If I missed anything, please share in the comments about your regularly-used nut-free keto pantry products.
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