Keto Foods for a Low-Carb Kitchen

On a keto diet the first change is the flour in a recipe you already cook: wheat gives way to lupin, almond or coconut. Our keto foods category is built around that swap and covers flours, a bread mix, konjac noodles, biscuits and jams with no added sugar. At 4ecoshop these swaps sit on one shelf, and baking is where wheat is missed first. Read on to see how the shelf works across a day of cooking!

What can you eat on a keto diet?

Breakfast is covered by organic KETO granola from Diet-Food, the low-carb food that stands in for cereal. A main meal leans on konjac noodles in place of pasta, and the afternoon belongs to a soft biscuit or chocolate-coated freeze-dried strawberries.

What links these keto foods is the ingredient left out and the one standing in for it: almonds, lupin or coconut for wheat starch, erythritol for sugar, konjac for pasta. Keto snacks follow the same logic. Start with the meal that gives you the most trouble, rather than rebuilding a whole week at once.

Which flours work in keto baking?

Four types do most of the work: lupin, almond, coconut and acorn. Green Essence lupin flour comes in a 500 g bag. Almond flour appears as a 250 g NaturaVena pack and as a gluten-free Spanish version in 500 g for heavier baking.

Organic coconut flour comes from NaturaVena in 500 g and Bio Planet in 400 g, and it absorbs far more liquid than wheat. Dary Natury adds an organic gluten-free acorn flour with a darker taste, and a gluten-free keto bread mix in 500 g removes the blending step. Our gluten-free flour section holds a different set of blends. Buy one flour and bake with it twice before you commit to a set.

Keto snacks and cookies for the afternoon

Biscuits in small packs take up most of this shelf. Frank & Oli make a soft gluten-free KETO cookie in 50 g pieces, with tahini paste, peanut butter, coconut and cashew, or cheesecake and white chocolate. A 50 g piece is one portion, while a 90 g pack holds several.

The mini keto cookies come as salted caramel with coconut and almond, and as coconut with chocolate in a 90 g pack, next to a vegan gluten-free version with almond and sesame. Freeze-dried strawberries in dark chocolate break the pattern. Sweets from outside the keto range have a shelf of their own in sugar-free sweets.

Keto pasta and noodles instead of wheat

Konjac carries this part of the shelf. Keto Chef, part of Better Than Foods, makes a konjac udon in a 270 g pack that drains to 200 g. The same producer sells an organic KETO konjac noodle, wok-ready in 270 g. Both come packed wet, so they need a rinse before use. Other shapes are in the konjac pasta category.

Jams and spreads with no added sugar

Bioone makes four KETO jams in 200 g jars: strawberry, cherry with cardamom, forest fruits, and raspberry with strawberry. The strawberry one is 66% fruit, sweetened with erythritol and steviol glycosides and set with pectin. These are jams with no added sugar, and the fruit keeps its own. An almond and chocolate KETO cream in 300 g sits closer to a dessert topping than a breakfast jam.

Building a keto shopping list

Keto diet shopping gets simpler when the list follows meals instead of categories. Once that list is written, we ship keto products UK-wide from our own warehouse, same day for orders placed before 2 pm on a working day, with free delivery from £89. Royal Mail Tracked carries the parcels, and InPost lockers in England, Scotland and Wales are open around the clock. This shelf is built around cooking, so nearly everything on it still needs a recipe.