For those new to the keto diet, it can sometimes be challenging navigating which foods are keto-friendly and which ones are not. Most snacks from a typical grocery store are loaded with hidden sugar and carbs, making it hard to select which ones are best. For a diet that is high fat, low carb, it may seem like it’s okay to eat all of the “fatty” items, but unfortunately, fries, for example, have both carbs and fat, which means they’re not an option. It’s also important to stay away from the crackers, chips, cookies, and other tempting high-carb foods. It’s a tricky game, and while the Body Reboot book can help some of the many questions, you may have, having an idea on which snacks and foods you can stock in your kitchen or have with you on the go make it easier to stick to your diet while still fulfilling most of your cravings. If you have a Trader Joe’s in your area; then you likely know it’s a fantastic store for finding keto-friendly staples, snacks, and more. Here are some food items that come highly recommended, but that doesn’t mean you can’t do your own exploring – just be sure to check the serving size and figure out the net carbs!
Keto Connect has an excellent list of items to find at Trader Joe’s and here are some of our favorites from their list:
Green Dragon Hot Sauce
This is Megha's favorite hot sauce, not necessarily for its spiciness, but for its intense flavor profile. The only place you can get it is at Trader Joe’s!
Mahi Mahi Burgers
Each patty is only one carb and tastes delicious topped with a little garlic aioli.
Grass-Fed Frozen Meats
Trader Joe’s is probably the cheapest place to pick up grass-fed meat options. Burgers, steak, and ground beef are some of our favorites. You can’t beat 16 oz. of grass fed beef for $5.99!
This is the most delicious pepperoni we’ve ever tried and we haven't found it anywhere else. We like having pepperoni for an afternoon snack, or we use it in our Pizza Dip and on top of keto pizza. Try any of our keto pizza recipes!
Want to learn about more keto friendly food staples you can find at Trader Joe’s? MyRecipes has some great snack ideas that you can find at your favorite store, and we have to admit many of them sound delicious. Plus they’re ideal when you’re having a snack attack and are trying to keep the carbs down!
Oven-Baked Cheese Bites ($2)
These oven-baked cheesy bites are made with just two cheeses, a semi-aged cheese and grana padano cheese. They also come in a perfectly portable two-ounce bag, so it’s easy to keep these on you when the need to nibble hits. Half the package contains less than one gram of carbs, but offers 12 grams of total fat and 15 grams of protein. Eat them as they are—they’re delightfully crispy bites with a tang—or toss them into salads for a pop of crunch.
Bacon Cheddar Ranch Dip ($3)
One of the great things about the keto diet is that you can easily continue hosting movie nights with friends or having the crew over for a game. So many party foods aren’t off limits. You just have to adjust the dippers you serve with them. Case in point is this Bacon Cheddar Ranch Dip, which has just two grams of carbs per two tablespoons, and cheddar cheese, applewood bacon, and herby ranch flavors. Serve with carrots, celery, or raw cauliflower for a keto-friendly snack.
Broccoli Florets ($3)
If your snack philosophy is “the more funk, the better,” you’ve got to try these Broccoli Florets. A flash fry process leaves broccoli pieces crispy, slightly sweet, and full of vegetal bite. An entire bag (an entire bag!) is just five net carbs, but it’s a very filling 1.4-ounce serving, so pace yourself. You’ll probably want to eat this one in small doses.
As for drinks and fruits and veggies, check out what Sarah from Sarah’s Scoop recommends buying:
Organic French Roast Cold Brew Coffee Concentrate
Canned Matcha Green Tea
Peppermint Bagged Tea
Spindrift Sparkling Water
Naturally Flavored Sparkling Water
Fruits & Vegetables
Pitted Manzanilla Olives
Avocado’s Number Guacamole to go
Teeny Tiny Avocados
Fresh and Frozen Kale
Shaved Brussel Sprouts
Sometimes it’s hard missing carbs such as noodles and the like. Luckily Trader Joe’s has some alternatives you can have, such as Riced Cauliflower and other similar food items. Women’s Health mentions a few things that may be worth trying at TJ’s. However, even though nuts are packed full of great nutrients doesn’t mean the carbs won’t sneak up on you. Be sure to stick to eating only one serving, so you don’t go over your carbs for the day. The same goes for almond butter – the carbs can add up quickly!
Skip the mess and save time with this carb alternative. “Trader Joe's offers pre-riced broccoli and cauliflower at a cheap price, which makes it a no-brainer for me,” says Lara Clevenger, R.D.
Creamy Almond Butter
TJs serves up all kinds of nut butter—almond, peanut, mixed—that are 100 percent nuts with no added sugar. “Nut butters are naturally low in saturated fat and carbs and a rich source of heart-healthy fats, vitamin E, manganese, and magnesium,” says Edwina Clark, R.D., head of nutrition and wellness at Yummly. Dip in celery sticks for a snack.
Roasted Seaweed Snack
“Crispy, salty, and a great source of vitamin C and essential iodine, these snacks hit the spot,” says Diana Rodgers, R.D., founder of Sustainable Dish.
New Zealand Grass-Fed Goat’s Milk Sharp Cheddar
“I love the variety of cheeses offered at Trader Joe's,” says Clevenger. “They’re great for those on a keto diet with food sensitivities.”
Roasted & Salty Fancy Mixed Nuts
“Nuts are low in carbohydrates and packed with heart-healthy fats, protein, and vitamin E,” says Clark. Choose an unsalted variety for an even healthier snack. “Just don’t overdo it on the cashews though, as they have a higher carb content then other nuts,” Mancinelli advises.
Let’s not forget about dairy! Here are some great ideas from Natural Force:
Roasted Garlic & Herb Butter Spread
90 calories; 9g fat; 0g net carbs; 0g protein
Coconut Creamer (non-diary)
5 calories; 0g fat; 1g net carbs; 0g protein
Kerrygold Pure Irish Butter
100 calories; 11g fat; 0g net carbs; 0g protein
Small Curd Cottage Cheese
120 calories; 5g fat; 3g net carbs; 14g protein
Organic Sour Cream
60 calories; 5g fat; 2g net carbs; 1g protein
Mini Babybel Original
70 calories; 6g fat; 0g net carbs; 5g protein
Fresh Mozzarella Cheese Sticks
70 calories; 5g fat; 0g net carbs; 5g protein
Volpi Roltini (mozzarella and prosciutto ham)
120 calories; 8g fat; 1g net carbs; 12g protein
Truffle Mousse Paté (made with chicken)
200 calories; 19g fat; 1g net carbs; 5g protein
A few other ideas (this time from Delish) include everything from crab cakes to chicken with mushrooms. Again – be sure check the serving size because it may or may not be worth it to you to consume one small crab cake for six carbs! So use your best judgment and be wary that everything may not be that low carb (depending on your desired carb intake for the day).
Everybody loves a good crab cake and with how low-carb these are, you can have zero guilt about going for seconds. Or thirds.
Net Carbs: 3g
Channa Masala not your groove when it comes to Indian food? Give this Palak Paneer a try. It's a mix of spinach and Paneer cheese, and it has a little kick to it, thanks to the chili seasoning.
Net Carbs: 4g
Shiitake Mushroom Chicken
This shiitake mushroom chicken is here to prove that healthy frozen food doesn't have to suck.
Net Carbs: 7g
Besides the snacks and other great finds that are keto-diet friendly, don’t forget about the kitchen staples that you should always have. The Kitchn mentions several different low-carb staples that if you don’t have in your kitchen, you should fix that stat.
Having low-carb staples around the house means that whipping up a low-carb meal or baking a keto-style cracker is never a chore. I'm not sure if this is universally true in all areas, but my TJ's in Oakland, California, sells local organic heavy cream, quality butter, and high-quality avocados, all which are important foods for keto.
Full-fat coconut milk and coconut oil: Coconut fats are must-have keto ingredients for cooking, baking, and snack-making.
Coconut flour and almond flour: If you want to attempt any keto or low-carb baking, you're going to need these flours, and TJ's sells them at a great price.
Spindrift and TJ's brand flavored sparkling water: Beverages are another challenge for keto and low-carb diets. These brands have a few carbs (often less than 2 per 12 ounces) but they're low enough to enjoy in moderation.
Stevia sweetener: You will find a selection of liquid and granulated versions of this natural no-carb sweetener.
Chia seeds: Chia seeds are great for thickening puddings and making carb-free crackers.
Onion salt: Onions and other alliums are high in sugar and can add stealth carbs to dishes. This dried form helps you to use less while still adding that important onion flavor.
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