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If you are new to healthy eating, setting up your kitchen can feel overwhelming. You might be staring at your cupboards wondering what to keep, what to toss, and how to stock up on the right paleo ingredients.
It is always a smart idea to keep your pantry stocked with the basics. This saves you time on busy weeknights and prevents you from swaying off your healthy lifestyle track. Non-perishable paleo ingredients usually last for weeks or months if stored properly in a dark, cool place.
These are the general guidelines for following the Paleo lifestyle. There will be some things that fall into a grey area since followers of Paleo often have some debate. It all depends on you and what your family’s specific health goals are.
Just know that buying organic, wild-caught, or grass-fed is ideal, but if you cannot due to budgeting or availability, it is completely OK. Live the lifestyle first before you try to perfect everything—that is the advice I give to myself every day!
General Guidelines for Paleo Ingredients
Before we dive into specific pantry staples, here is a quick overview of what to eat and what to avoid when shopping for paleo ingredients.
Foods Generally Encouraged:
- Meat and Seafood
- Eggs and Vegetables
- Fermented foods
- Spices and Healthy fats
Foods Generally Avoided:
- Processed foods
- Sugar and Artificial Sweeteners
- Grains, Cereals, and Legumes (including peanuts)
- Highly processed fats and oils
- Alcohol and Dairy
Healthy Oils & Fats
Choosing the right fats is a cornerstone of the Paleo lifestyle. While most highly processed seed oils are strictly avoided, here are the best fat-based paleo ingredients to keep in your pantry.
Everyday Cooking Fats
- Olive Oil: Ideal for daily use. Stick to unrefined Virgin or Extra Virgin olive oil. It is best for low-heat cooking, dressings, or drizzling.
- Coconut Oil: Excellent for high-heat cooking and baking, with a great natural aroma.
- Avocado Oil: Highly versatile with a high smoke point. I love buying this as a spray to quickly coat my HexClad Commercial Line pans.
- Ghee: Pure butterfat with the lactose and dairy proteins removed. It can last for months in the pantry.
- Bacon Fat: Never discard your bacon fat! Save it in an airtight container in the fridge to use for incredibly flavorful daily cooking.
Is Sesame Oil Paleo?
Yes, sesame oil is considered Paleo-friendly, but it should be used in moderation. Because it is derived from a seed, it contains higher levels of omega-6 fatty acids, which can cause inflammation if consumed in large amounts. It is best used sparingly as a finishing oil.
Paleo Flours & Baking Basics
If you want to bake healthy treats for your family, you need to swap out traditional all-purpose flour for better paleo ingredients. Store your nut flours in the refrigerator if you are not using them for a while to keep them fresh.
- Almond Flour: Blanched (skin removed) is best for light baked goods.
- Almond Meal: Unblanched (skin on) gives a heartier texture.
- Coconut Flour: Highly absorbent; you only need a little bit!
- Binders & Starches: Arrowroot starch, Tapioca starch, and Psyllium Husk Powder (great for holding structure together).
- Leavening Agents: Baking soda and Cream of Tartar.
Natural Sweeteners
I haven’t used refined cane sugar in years. I keep small packets of brown sugar for house guests for their tea or coffee. But for my family, I substitute the following natural paleo ingredients whenever a recipe asks for sugar. For more details on how refined sugar impacts the body, Harvard Medical School has great research on the topic.
- Raw Honey
- Coconut Sugar
- Pure Maple Syrup
- Maple Sugar
- Unsweetened Dried Fruits
Condiments & Flavor Enhancers
Stocking up on the right condiments makes cooking so much easier and prevents meals from feeling bland. Here are the flavor-enhancing paleo ingredients I always keep on hand:
- Coconut Aminos: The ultimate Paleo substitute for soy sauce.
- Fish Sauce & Anchovies: Essential for adding deep, umami flavor to dishes.
- Vinegar & Mustard: Great for dressings and marinades (check labels for added sugars).
- Nut Milk Yogurt & Canned Coconut Milk: Essential for creamy sauces and bases.
- Spices: It is best to grind whole spices, or replace your ground spices every 6 months to maintain maximum freshness and potency.
By keeping these essential paleo ingredients stocked, you will always be prepared to cook a healthy, fast meal in your cast iron skillets without stressing over what is in your food!
Is peanut butter considered a Paleo ingredient?
No, peanut butter is not Paleo. Peanuts are actually legumes, not nuts, and all legumes are excluded from the Paleo diet due to their high phytic acid content. Instead, stock your pantry with almond butter, cashew butter, or sunflower seed butter as healthy Paleo alternatives.
What is the best Paleo substitute for soy sauce?
The best Paleo substitute for soy sauce is coconut aminos. It is made from the fermented sap of coconut blossoms and sea salt. It has a very similar savory, umami flavor to soy sauce but is completely soy-free, gluten-free, and contains significantly less sodium.
Can I eat potatoes on the Paleo diet?
This is a grey area for many, but generally, sweet potatoes and yams are widely accepted as healthy Paleo ingredients. White potatoes were traditionally avoided, but many modern Paleo followers now include them in moderation if they tolerate nightshades well. If you want to be strict, use cauliflower or celery root instead.
Is maple syrup allowed on Paleo?
Yes, 100% pure maple syrup is allowed on the Paleo diet in moderation. It is a natural, unrefined sweetener. However, you must check the label carefully to ensure it is pure maple syrup and not “pancake syrup,” which is highly processed and filled with high-fructose corn syrup.