Keto Shopping

Keto Shopping At 6 Major Grocery Stores (Plus Recipes)

By

Keto Shopping At Every Location

Keto shopping doesn’t have to be complicated. As long as you stick to a few basic rules, you can go keto shopping at Trader Joe’s, Safeway, Whole Foods, Walmart, and online at places like Amazon or Instacart. This means buying fats, proteins, veggies, and some nuts or dairy.

When shopping keto, it’s ideal to focus on meals for breakfast, lunch, and dinner, while also considering which meals can carry over for leftovers. Staples like eggs, avocado, and various proteins can be used at any meal for extra protein or fat. Use a carb counter or app if you’re feeling overwhelmed or too busy to count carbs during the day.

Basic Keto Shopping List

Some sample foods from our Keto Diet 101 Guide include the following:

Essential Fats (70%)

Read more on Keto MCT oil here.

Proteins (25%)

Veggies (5%)

Nuts / Dairy

  • Almonds
  • Heavy cream
  • Cheese
  • Walnuts
  • Macadamia nuts
  • Chia seeds
  • Nut flours
  • Brazil nuts
  • Flaxseeds

Foods to avoid, of course, include processed foods, sugar-free packaged foods, artificial sweeteners, additives, sports drinks, and diet sodas, which is where this diet defers from Atkins or other low carb diets. Stevia is on the of the new approved sweeteners, but don’t overdo it.

For specific keto items at individual locations like Amazon, Instacart, Safeway, Trader Joe’s, Walmart, and Whole Foods, see below.

Amazon Logo | Photo Credit Amazon

Keto Shopping on Amazon

There are actually more items on Amazon than you might think. Keto dieters can even find things like California Avocados online, but we generally stick to the basics when it comes to ordering food online.

Order fats and cooking oils like the following on Amazon:

Specialty items that can be ordered (or subscribed to) on Amazon include:

  • Mushroom Coffee
  • Paleo Snacks Box

Search keto for more keto shopping products on Amazon and other online retail locations.

 

InstaCart Logo | Photo Credit InstaCart

Keto Shopping on Instacart

When you log on to Instacart, the website will list which locations near you allow for the use of Instacart. Some examples may include Publix, Whole Foods, Costco, and even CVS Pharmacy.

Take a look to see which locations near you allow for the use of Instacart and then check the individual locations to see which items follow your keto diet.

All in all, Instacart allows for new users to find thousands of keto shopping products from various stores with same-day delivery to your front door.

 

Safeway Logo | Photo Credit Safeway

Keto Shopping at Safeway

Safeway’s website breaks up foods by category. Stick to the common list above or consider their sale items. For those looking to shop keto at Safeway, look into Ad Categories and then…

Canned Goods and Soups, which includes:

  • Hormal Chili
  • Canned Vegetables
  • Organics Broth
  • Starkist Tuna

Meat & Seafood, such as:

  • Boneless beef
  • Beef strip steak
  • Bob Evans sausage

Stick to the basics when keto shopping at Safeway and always check their online deals or for coupons in the newspaper.

Safeway recommends:

5-Ingredient, All-American Pork Ribs

  • 2 3-4-pound racks Open Nature ribs
  • 1 tbsp molasses (optional)

For keto friendly options, exchange molasses for a less sugary option like Boar & Castle Sauce or a spicy chili sauce. The dark beer can also be substituted with a Light Beer.

For this recipe, preheat oven to 350 and create an aluminum pouch. This refers to layering with three sheets of heavy duty foil, folding the sides up. Place the rack of ribs in the center and season with salt and pepper. Pour 1/2 of the beer on to the ribs and seal lightly with the foil. Repeat and place in center of the grill. Grill for 2 1/2 hours.

In a medium bowl, mix ketchup, mustard, and additional sauces. Turn on inside grill burners to medium heat and remove ribs from foil to be directly in heat. Brush with sauce and grill another 10 minutes. Flip sides, baste, and repeat for another 10 minutes. Tent loosely and let rest for 10 minutes. Cut and serve.

Cole slaw is the preferred side dish, but make sure it’s keto friendly.

Keto Shopping at Trader Joe’s

Trader Joe’s Logo | Photo Credit Trader Joe’s

People who shop at Trader Joe’s love Trader Joe’s. And why not? It’s delicious! Again, look for items listed above such as grass fed beef, cheese, bacon, veggies, avocados, coconut oil, olive oil, and frozen meats, but specialty items also include:

  • Kerrygold butter
  • Salami deli
  • Family pack avocados
  • Seaweed snacks
  • Coconut cream
  • Garlic aioli sauce
  • Olive tapenade
  • Blue cheese pecan dip
  • Guacamole
  • Dijon mustard
  • Hollandaise sauce
  • Green Goddess dressing
  • Low carb tortillas (careful here)
  • Smoked salmon
  • Almond milk
  • Almond meal
  • Garlic salt
  • Himalayan pink salt

Always make sure to read the label when shopping for keto products.

Trader Joe’s Recommends:

Smoke Mozzarella & Roasted Corn Egg Bake

For a keto friendly version, make sure to swap out the cane sugar for Stevia and be careful with the corn or lose it all together.

Start this recipe by spreading out the zucchini on a tray and sprinkling it with salt. While it dries, make balsamic caramelized onions in a medium skillet over medium heat. As the onions caramelize in butter, sprinkle with salt. Stir until golden brown. Some recipes say this occurs quickly, but it could take up to 20 or 30 minutes. Add butter and increase heat to speed up the process.

Add sugar (Stevia) and stir another 5 minutes. Then add 1/4 c balsamic vinegar and scrape the pan as you turn to low heat. Stir another five minutes, the remove from heat. Preheat the oven to 375. Pat the zucchini dry and place it in the skillet with at least 2 tbsp butter. Cook until golden.

Add the corn (optional) and heat through. Remove from heat. As everything cools, add caramelized onions, shredded mozzarella, cilantro and eggs in a bowl and stir until uniform. Transfer to a 9.5 inch glass pie dish. Cover with greased foil and bake for 25-30 minutes.

When you can insert a knife into the mix and no liquid emerges, it is done. Remove foil and allow for cheese to brown. Garnish with cilantro. Warm up for breakfast or eat for lunch or dinner.

 

Walmart Logo | Photo Credit Walmart

Keto Shopping at Walmart

Since Amazon takes a few days to arrive and Trader Joe’s is more expensive than other locations, Walmart may be the ideal location for shopping keto. Obviously you can stick to the major list at the top for big ticket items, but other inexpensive items include the following:

  • Rotisserie chicken
  • Cauliflower mash
  • Spinach and cheddar quiche
  • Parmesan spaghetti squash
  • Naked Italian sub

For a list of frozen meals for keto shopping and their carb count, check Lazy Girl’s Frozen List here.

Walmart Recommends:

Slow-Cooker Chicken Tortilla Soup

  • 1 tbsp vegetable oil
  • 1 lb boneless skinless chicken breasts
  • 3/4 tsp salt
  • 1/2 tsp pepper
  • 2 c water
  • 1 1/2 c Progresso™ chicken broth (from 32-oz carton)
  • 1 can (14.5 oz) Muir Glen™ organic fire roasted diced tomatoes
  • 1 can (11 oz) whole kernel corn, red and green peppers
  • 1 can (10 oz) Old El Paso™ enchilada sauce
  • 1 lg onion, chopped (1 cup)
  • 1 can (4.5 oz) Old El Paso™ chopped green chiles
  • 1 tsp ground cumin
  • 1 tsp chili powder
  • 1/2 c chopped fresh cilantro
  • 4 c tortilla chips, coarsely crushed (not keto friendly)
  • 1/2 c sour cream

To make sure this recipe is keto friendly, feel free to add more sour cream or get heavy whipping cream for added fats. Read the label on the kernel corn and diced tomatoes. Walmart also carries tomato sauce that is much lower in carbs. It can also be used for zucchini spaghetti.

Start by spraying the slow cooker with cooking spray. While it heats up, cook the chicken in a skillet. Place the cooked chicken in the slow cooker and add water, broth, tomatoes, corn (optional for keto), enchilada sauce, green chilies, chili powder, and cumin.

Cover and cook and low for four hours. After this cook time, remove the chicken and shred it with two forks. Return it to the slow cooker and add cilantro. Cook another thirty minutes. Serve with sour cream on top or add heavy whipping cream to slow cooker at the end.

If you’re feeling adventurous and looking for a no-carb crunch, consider pork rinds over tortilla chips. So good.

 

Whole Foods Logo | Photo Credit Whole Foods

Keto Shopping at Whole Foods

Stick to the basics at Whole Foods or use Instacart if they’re in your area. For specialty items, look for the following tasty items:

  • Dang toasted coconut chips
  • roasted seaweed snack packs
  • 365 brand sriracha sunflower seeds
  • Justin’s Almond Butter snack pack
  • Artisana coconut butter
  • Frozen palak paneer
  • Lilly’s stevia chocolate (85 percent or higher)
  • Califia Farms full shot cold brew coffee
  • Bhakti Chai toasted almond tea
  • Sashimi (sushi bar)
  • Bob’s Red Mill almond flour
  • Avocado oil mayonaise
  • Quest bars (careful here)
  • Frozen broccoli rabe
  • La Croix sparkling water
  • Himalayan pink salt

There are other keto shopping items like Halo ice cream, cheese, and flackers (flaxseed crackers) that can be eaten in smaller portions.

What to Eat at the Whole Foods Salad Bar & Hot Bar…

The typical salad at Whole Foods is always a good idea for a quick lunch. However, some of the means may appear to be keto friendly, but they’re actually breaded or loaded with a sugary sauce. One option would be to pack the salad container (around $6) with veggies. It’s not the cheapest option, but for a quick meal, it’s cheaper and much better than fast food.

For those who want to take it a step farther, check the Hot Bar (around $8) in the mornings for bacon and eggs. On your lunch break, consider greens, grilled chicken, eggs, cheese, and veggies. Another option would be rotisserie chicken or sashimi. For the most part, all of the items have ingredients listed at the Hot Bar.

Basically, anything on the Hot Bar that doesn’t sound heavy with potatoes, rice, or wheat should be okay keep you in ketosis. For Indian meals, this means avoiding aloo gobi, samosas, and naan, but you can stock up on chicken curry, chicken korma, saag paneer, tikka masala, and tandoori.

If you order something like tandoori chicken, there’s probably going to be about 1/8 cup of yogurt per serving, but that’s a relatively small amount of carbs. The oily spices should be fine for ketosis, but be careful for around the sweet chutneys. Chicken korma is usually better than chicken tikka masala so save your carbs if you are planning to eat the latter.

Finally, make sure to read the recipes for things like brisket, BBQ, creamed spinach, cauli-mash, pulled pork, fish, or shrimp to make sure there aren’t any added carbs.

 

Steak Night | Photo Credit Unsplash
Steak Night | Photo Credit Unsplash

Keto Basics to Remember

Wherever you decide to go shopping for keto foods, make sure to stick to the following rules and always read the label.

The ketogenic diet is a lifestyle where the body stays in a state of ketosis, which is similar to three days, or more, of fasting. Essentially, the goal is to keep a certain ratio of fats, proteins, and carbohydrates.

  • 70 percent calories fat
  • 25 percent calories protein
  • 5 percent calories carbohydrates

For fat and protein calories, the numbers can sway a little, but the number of carbohydrates must stay at 5 percent, or under 20-25 grams. This macronutrient ratio will pushed your body out of glucose and force it to produce ketones.

If you’re feeling overwhelmed by all of these options, check out our Keto Fast Food List for tonight’s meal while you make a grocery list for next week. For more benefits and expectations, check our 30 Day Ketogenic Diet Plan.

Read More: “10 Awesome Benefits of the Keto Diet”

You may also like