There are a few things that I swear by when I am making meals dairy-free, soy-free, gluten-free, grain-free, corn-free…you get the picture, there’s a lot we omit from our diets.

I wanted to share with you a few of the pantry staples I always keep on hand for cooking meals that are both good for you and tasty! There are a lot of other things I could include, but I wanted to share what we have in our cupboard.

Nutritional Yeast: I swear by this as a cheesy flavor replacement. It took me a while to get hooked, but now I use it in about 75% of my meals. The brand, in this case, does matter. I usually use Red Star, Bobs Red Mill, or Anthony’s. Others can produce a weird taste that I don’t care to sample. That said, nutritional yeast is a standard go-to seasoning in our household and deserves a spotlight. It’s high in both vitamins B-6 and B-12, Folate, and a bunch of proteins. I love it, and Addie, my cheese lover, can be convinced that I made her mac ‘n’ cheese sauce for her veggies using this, some coconut milk, garlic, and sea salt. If you are regularly consuming boxed mac ‘n’ cheese and dairy, it will take you a while to get used to it. But once your taste buds reacclimate, you won’t miss it anymore.

Coconut Aminos: I PUT THIS ON EVERYTHING. It is by and far my favorite soy sauce replacement. I marinate chicken in it; I put it on pork shoulder when I’m making pulled pork for tacos and quick proteins for the week, I put it in burgers I make from bison and beef. It is amazingly sweet and salty, and it honestly was not a hard switch over from soy sauce. Nutritional yeast, yes, I will admit it’s not a quick adjustment. But Coconut Aminos is so good you won’t miss soy sauce at all.

Canned Salmon and Sardines: Now, I know what you’re thinking. Ew. Gross. Sardines? But Sardines are some of the cleanest fish (low in mercury) because they are so small. And they are rich in Omega-3’s, which can be hard to find. It’s also not impossible to buy boneless and skinless sardines. Our local Walmart now carries sustainably sourced boneless/skinless sardines! Salmon is also a fantastic source of protein and fat, and it’s not hard to find canned salmon, which has also been sustainability sourced. Both of these are always in my pantry, for quick lunches, on salads, or for casseroles which I load with veggies and a creamy sauce I make with coconut milk, nutritional yeast, dill, salt, garlic, and more. (I also usually keep a few cans of tuna as well, but we eat it far less frequently because of the high mercury)

Herbs and Spices: If you are eating paleo/keto/AIP, you must use herbs and spices. These diets can’t rely on things like cheese (though some ketogenic folks will say dairy is okay, the purists will debate you on it) to flavor everything. You can’t rely on a box mix or premade sauce to flavor your meal. You put the flavor in it! Not all spices (seed and nightshade based spices) are AIP friendly, but there are so many options, you really can’t go wrong.

Spaghetti Squash: Yes, this is technically a vegetable, but it will last for a few weeks in your pantry! So that said, I always keep a spaghetti squash in my pantry for a quick, easy low carb veggie(fast and easy using my instant pot recipe!).

Sea Salt and Himalayan Salt: I know, I mentioned herbs and spices before, but salt deserves attention all it’s own. If you are following a ketogenic diet, you will know that electrolytes are SUPER essential to keep balanced. Salt often demonized as bad for you, is super good for you and can help to regulate blood pressure and keep your heart healthy. Plus, salt enhances flavor profiles so much! It is the punch in most dishes I create. Salt is the thing that carries all the other flavors and brings them together. Don’t get me wrong. There is such a thing as too much salt. But if you aren’t using salt, you should start(and ditch the table salt).

Avocado Oil: If you intend to roast veggies in the oven, you need avocado oil. It is honestly one of the only plant-based oils that can tolerate high heats and retain its nutrients. Olive oil should only be used for salad dressings and cold foods. Avocado oil is versatile and great for roasting.

Tallow/Lard/Duck Fat: Animal fats get a bad rap. But in the paleo/AIP/ketogenic words, these guys are some of the best fats to use for cooking. I try to always keep on of them on hand. When I make bacon(using good quality bacon), I always keep the grease and use it for frying eggs in the morning, or for a ranch turkey skillet meal.

Canned Artichokes: Artichokes are a great low carb veggie and honestly so good to have on hand. Blend a can along with some coconut cream, spinach, salt, and garlic for a creamy dip! Throw some in a crockpot with some chicken and seasoning for a creamy artichoke chicken. Use them in casseroles or soups. They are great for you, and most of the canned varieties are pretty clean. Of all the canned veggies, artichokes are one that I keep on hand.

Apple Cider Vinegar: If you know, you know. You can use ACV for everything and anything. In your water as a drink, in baking as a rising agent along with baking soda, in sauces, and dressings, ACV is one of my most used condiments.

Nuts and Seeds: These are not AIP friendly, and not all nuts are created equal when it comes to the ketogenic diet. But we always have pumpkin seeds, almonds, pecans, sunflower seeds, black sesame seeds, flax, and chia seeds. We sometimes get walnuts or macadamia nuts, but I have an oral allergy to both, so they are a special treat for Nathan and Addie. Note: Technically, peanuts are not Paleo or AIP friendly as they are legumes, and we don’t consume them.

Nut Butters: I’ve said it in my baking pantry post, but we love almond butter. We eat through two jars a week, easy. Addie tops her morning banana’s and waffles with it, Nathan eats it by the spoonful. I put it on toast or stuff dates with almond butter and sea salt. Addie eats almond butter and jelly sandwiches(made with paleo bread). We just eat it a lot, and it’s a staple in our pantry that should not go without mentioning. We also keep sunflower seed butter, coconut butter, and tahini on hand.

Canned Coconut Milk:  Many recipes that commonly call for cream, I replace with full-fat canned coconut milk. It produces a very similar creaminess, without the inflammatory dairy. I buy a 24 pack off of Amazon, and it lasts me about two months!

So there you have it! 13 cooking staples you will always find in my pantry – and if you don’t, you can bet I’m planning a grocery run soon. What sorts of things do you keep in your Paleo pantry? Let me know in the comments!