Eating low-carb doesn’t have to be expensive or complicated. With just a dozen well-chosen staples in your pantry and fridge, you can create nourishing, delicious meals without running to the shops all the time.
Here are the 12 must-have ingredients I always keep on hand to stay low-carb, healthy, and on budget.
1. Eggs
They’re nature’s protein-packed powerhouse. Scramble, fry, boil, or bake into frittatas, eggs are the foundation of countless low-carb meals.
2. Cauliflower
From mash to pizza crusts to creamy soups, cauliflower is endlessly versatile.
3. Tinned Tuna or Pilchards
Protein-rich and shelf-stable. Mix into salads, lettuce wraps, or quick fishcakes.
4. Olive Oil
Healthy fat for cooking, drizzling, and dressings. A little goes a long way. My personal favourite is the garlic infused olive oil.
5. Leafy Greens (Fresh or Frozen)
Baby spinach, kale, or swiss chard, great for smoothies, omelettes, or quick sautés.
6. Full-Fat Greek Yoghurt
Great as a breakfast base, creamy sauce, or sour cream substitute. Choose unsweetened. I use it constantly for dips, dressings, and desserts.
7. Chia Seeds
Low-carb and high in fibre. Use to thicken smoothies, make overnight puddings, or add crunch to salads or desserts.
8. Cheese (Hard + Soft)
A good source of fat and protein. Keep a firm cheese for grating and a soft one for snacking or topping. Personally, I always have the herb Feta in my fridge. I blend it with yoghurt for dips or dressings, or I sprinkle it over my greens.
9. Herbs & Spices
Coriander, smoked paprika, garlic, basil, and cinnamon are my go-tos. They transform simple meals into something special.
10. Cabbage
Cheap, low-carb, and long-lasting in the fridge. Use in stir-fries, slaws, or as a wrap alternative.
11. Coconut Oil
For sautéing, baking, and fat boosts. I even put a tablespoon of it in my bathwater for silky, gorgeously soft skin.
12. Seeds
Sunflower Seeds or Pumpkin seeds, they’re affordable, nutrient-dense, and versatile (great for snacking, topping salads, or blending into sauces). I toast them for a few minutes in a dry pan and sprinkle with smoked paprika and garlic powder.
Bonus: Where I Buy Smart
(South Africa)
- Checkers for affordable dairy and eggs
- Local markets for bulk leafy greens and cabbage
- Dischem or Wellness Warehouse for seeds and coconut oil.
With these staples in your kitchen, you’ll always have the building blocks of a healthy, low-carb lifestyle, without overspending or overthinking.
What staples do you always have on hand?
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