Top 12 Keto Essentials from a Cookbook Author

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As the author of three bestselling keto cookbooks, I use these 12 essential items almost daily!

Carnivore Crisps

a bag of carnivore crisps brisket.
Credit: Natasha.

When looking for high-protein snacks, choose beef jerky brands with no added sugars. Carnivore Crisps and Zero-Sugar beef jerky are great options for a quick, protein-rich snack.

Almond Butter

A jar of trader joe's raw almond butter.
Credit: Natasha.

Trader Joe’s raw almond butter without added ingredients or sugars is a great low-carb, high-protein snack.

Cheese Crisps

A bag of members mark parmesan cheese crisps.
Credit: Natasha.

Cheese crisps are now commonly found in grocery stores and can be used as snacks, in soups, and on salads. Our preferred choice is the parmesan cheese crisps offered by Sam’s Club

Egg Wraps

A bag of egglife egg wraps.
Credit: Natasha.

Egg wraps are zero carbs and can replace tortillas in a variety of dishes. We recommend heating them before use for tacos, wraps, quesadillas, pizzas, and more.


A packet of LMNT electrolytes.
Credit: Natasha.

Every day, I enjoy one serving of either LMNT or Ultima electrolytes to replenish essential minerals, such as sodium, potassium, and magnesium.

Coffee Creamer

A carton of nut pods coffee creamer, cookie butter flavor.
Credit: Natasha.

When following a keto lifestyle, many people use heavy cream and half and half for their coffee. Most days, I use Dairy Free Nutpods. It is lower in calories and carbs than some creamers and a great way to enjoy my coffee.

Pork Rinds

Pork king good pork rinds, pepperoni pizza flavor.
Credit: Natasha.

Pork rinds come in many different flavors and are sold in gas stations and grocery stores. We like this brand because of its unique flavors.


A package of oh snap dilly bites, pickles.
Credit: Natasha.

You can choose any dill pickles, but the ones sold in individual packs at the grocery store deli are particularly crispy, fresh tasting, and convenient for when you’re on the go.

Bone Broth

a jar of store bought beef bone broth.
Credit: Natasha.

Bone broth is often enjoyed on a keto diet due to its low-carb nature. Some people find it beneficial, as it provides nutrients like collagen. Homemade or store-bought options are available for bone broth.


a snack pack of blue diamond dark chocolate almonds.
Credit: Natasha.

Single packs of almonds are a great choice because they are great for portion control. It’s easy to overindulge in nuts because they are so tasty!


A green jar of whole earth stevia and monk fruit sweetener.
Credit: Natasha.

There are several sugar alternatives that you can choose from. Among my favorites are monk fruit, erythritol, and stevia, which are great options for sugar-free sweeteners.

Peanut Butter

A jar of crazy richards 100% peanuts creamy peanut butter.
Credit: Natasha.

When it comes to peanut butter, I choose one that is made solely from peanuts and salt. This guarantees that there are no added sugars or harmful oils.

Low Carb At ALDI

Front of Aldi Grocery store
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Low Carb At Costco

Credit: Shutterstock.

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Low Carb At Trader Joe’s

Front of building at Trader Joe's.
Credit: Natasha.

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Low Carb at Sam’s Club

Sam's Club Sign outside the store.
Credit: Natasha.

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Low Carb at Target

The Sign and bullseye on the front of the Target store building.
Credit: Deposit Photos.

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Author: Natasha Newton (Natasha's Southern Flavor)
Natasha is the founder of Natasha’s Southern Flavor. She has a passion for sharing delicious family friendly low-carb recipes that are easy to make and use readily accessible ingredients. Natasha has published three bestselling cookbooks. Her books and recipes have been featured by CNET, Delish, Mindbodygreen, Parade and Women’s Health. She enjoys traveling and spending time with her husband, two adult children, and three furbabies.
Read more about Natasha here.

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