If you follow a keto diet, you know that it can be a little tricky to find foods that fit your macros. That’s why we’ve put together this Trader Joe’s keto shopping guide!
In this post, we’ll share some tips on how to find the best keto-friendly foods, as well as Trader Joe’s products that can be eaten on a low-carb diet. So whether you just started following a keto diet or you’ve been eating this way for a while, this guide will help make your grocery shopping trips a breeze!
If you follow a ketogenic diet, Trader Joe’s is a great place to shop! It’s one of my favorite spots to stock up on snacks, protein, and everyday whole foods.
It makes it so much easier to meal prep and stick to a low-carb diet.
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✨ Trader Joe’s keto shopping tips
It’s pretty simple to find keto foods at Trader Joe’s. But, it’s also easy to get overwhelmed if you have never been there before. Trust me, you are going to love this store. It’s one of my favorite places to shop!
For a little direction, here are a few tips that will help you find exactly what you need to stay on track…
1. Buy whole foods
If possible, try to buy vegetables, meats, and cheese. You will avoid any hidden or added sugars when you buy whole foods. It’s just a fact.
This comes with one caveat – avoid any meats in a marinade or anything labeled “maple-cured.” Just buy fresh meat and create your own sugar-free marinades at home!
They have a fantastic selection of grass-fed meat and eggs from free-range chickens.
I will buy some steak to make low-carb Philly cheesesteaks or one of my other go-to steak recipes! If I am able to grab some free-range organic chicken to make these delicious keto buffalo chicken tenders. One of my family’s must-have dinners!
2. Read the labels
Even at Trader Joe’s (or anywhere really), I would recommend reading all the labels. Look at the number of net carbs in each product.
To find net carbs, you just subtract the amount of fiber from the carbohydrates. What’s left over is the net carbs.
Even things that appear low-carb on the box might have hidden carbs. So, it’s important to review what’s on the labels. Don’t trust the marketing on the front of the box or jar. Just because it says, “sugar-free” or “gluten-free” doesn’t mean it will be low-carb.
3. Stock up on frozen foods
Trader Joe’s has a large selection of keto-friendly frozen foods. From frozen meats and veggies to low-carb ice cream, they have everything you need to make keto meals at home. And the best part? Most of their frozen foods are very affordable!
If you’re looking for an easy way to add more vegetables to your diet, I highly recommend stocking up on some of Trader Joe’s frozen:
- Fruits
- Vegetables
- Low-carb frozen meals
Frozen fruits and vegetables are a great way to add more nutrients to your diet without having to worry about them going bad. And since they’re already pre-cut and portioned, they make meal prep a breeze!
If you’re looking for an easy way to add more protein to your diet, I highly recommend stocking up on some of Trader Joe’s frozen meats:
- Beef
- Chicken
- Fish
- Pork
- Shrimp
Trader Joe’s has a great selection of affordable, keto-friendly frozen meats. And since they’re already cooked, all you have to do is heat them up and enjoy!
Frozen foods can last up to 3 months in your freezer, so buying frozen food could cut down the number of shopping trips you take.
4. Go during off-peak hours
This is a very popular store – and for a good reason! Since most people work during the week, they also grocery shop on weekends. When it’s crowded, it’s more difficult to find what you need.
Instead, try to go during the day during the week. That way, you can patiently cruise around the store to find what you need and check labels without feeling rushed.
Sadly, Trader Joe’s doesn’t do curbside pickup or work with any grocery delivery services. You can always check your local store, but most don’t. If you need grocery delivery, see if Task Rabbit is available in your area. You can hire someone to go to any grocery store for you – including Trader Joe’s!
5. Meal plan before you go
Before heading to Trader Joe’s, I always take some time to meal plan and prep. This helps me save money and stay on track with my diet!
I like to make a list of easy keto meals and snacks that I can make throughout the week. Then, I’ll make sure to buy all the ingredients I need during my shopping trip.
Some of my favorite easy keto meals and snacks include:
- Bacon, Egg, and Cheese Breakfast Sliders
- Firecracker Ground Chicken
- Meal Prep Saucy Salmon
- Keto Lemon Bars
You can also never go wrong with hardboiled eggs, celery sticks and nut butter, and a veggie tray!
Make sure to organize your shopping list by department (produce, dairy, etc.) if you want to make your shopping trip even quicker.
➡️ Best things about shopping keto at Trader Joe’s
There are a lot of things to love about Trader Joe’s when you’re on a low-carb diet. I could write an entire post about why I love to shop at Trader Joe’s!
For now, here is a really brief rundown of my favorite things about shopping keto at Trader Joe’s…
Wide selection of all-natural food
You’ll love the many all-natural and minimally-processed foods at Trader Joe’s. Every aisle is brimming with fresh food. Even the shelves that have pre-packaged foods are as close to whole foods as possible.
Plus, they are arranged and displayed in such a way that it’s fun to buy them.
Variety of new foods
I also really enjoy the variety of new foods there are to try. Every time I shop there, I find something new to try. This is a fantastic way to enjoy the keto diet and keep from getting bored with the same stuff all the time.
Fantastic prices
You also can’t beat the low prices at Trader Joe’s. For how organic, fresh, and minimally processed the choices are there, the prices are competitive and lower than other stores like them. You’ll save money when you shop at Trader Joe’s!
➕ Trader Joe’s keto shopping guide
Whenever I go to Trader Joe’s, these are the things I pick up. This list includes everything you need to have in your house for a complete keto diet. These foods aren’t just low-carb, but they are incredibly delicious too!
If you don’t have a Trader Joe’s near you, then a more general keto shopping guide will be more helpful. We also have a shopping guide for nut-free keto.
Nut or seed butters
They have a huge selection of sugar-free all-natural nut or seed butters. I love using seed butter on my veggie slices for a quick on-the-go lunch. Or, I will keep it on hand to make some keto desserts like these no-bake sunflower seed butter chocolate bars.
Super filling and delicious!
Guacamole
They also have a wonderful selection of avocados. But, those things go bad so fast that’s it tough to know when to eat them.
That’s why I love buying pre-packaged guacamole. It will last up to a week in the refrigerator (unopened). I love eating it on my nut-free keto nachos!
Cheesy snacks
Look for pre-packaged foods that are made almost entirely from grain-free options like cheese.
The Trader Giotto’s Oven-Baked Cheese Snacks are amazing! They are basically made just from cheese and milk. There’s less than a gram of carbs in half the bag. Talk about guilt-free!
Nuts and seeds
Raw nuts and seeds are full of nutrients and make an on-the-go snack that will keep you full. Trader Joe’s has a welcoming selection of raw nuts and seeds.
I suggest picking up some raw sunflower seeds if you are nut-free like I am. They add a crunch to your salads or are great on their own as a snack.
Mozzarella Rolloni
These taste like a fancy snack and really nab that salty craving. It’s prosciutto and spicy salami wrapped around mozzarella sticks.
Pack this in your lunch when you are eating away from home.
Chomps beef and turkey meat sticks
Another great snack that will last in your bag all day is Chomp’s meat sticks. Similar to a Slim Jim, they are really low in carbs and taste delicious.
Roasted seaweed snacks
Seaweed is high in calcium and has a fun texture that crunches and then melts in your mouth. The seaweed at Trader Joe’s is a great keto snack to add to your low-carb lunch.
Oven-roasted turkey deli meat
I love the selection of sugar-free deli meats at Trader Joe’s. Look for varieties without added sugar. You can use them on top of salads or in a grab-and-go bell pepper sandwich.
Tzatziki creamy garlic cucumber dip
Dip some raw veggies in and enjoy a guilt-free lunch. Or, spread it on some deli meat for a low-carb roll-up.
It’s made with cucumbers, kefir cheese, milk, and sour cream.
Canned fish and canned meat
Canned meat is a convenient option when you need to put a salad together quickly and don’t have time to cook.
They have lots of canned fish and even canned chicken. Highly recommend adding this avocado tuna salad as a lunch option for your weekly meal prep!
Grass-fed and organic meats
Grab some grass-fed or organic meats while you are here. They sell them at a fantastic price. You might be able to find grass-fed ground beef for $5.99 a pound.
A lot of people love the cabernet beef pot roast, the Korean-style beef short ribs, and the beef sirloin roast.
They also carry Epic meat-based snack bars!
Bone broth
We love their bone broth – both the chicken and beef. I use them often to make quick soups for weeknight dinners.
Oven-baked cheese bites
I always pick these up before road trips or flights. Flavorful, crunchy, and really low in carbs.
Hard-boiled eggs
One of my favorite things to pick up when I’m at Trader Joe’s. They have bags of pre-cooked hard-boiled eggs. Sometimes I eat them for breakfast, but I most often use them when I make cobb salads.
Organic unsweetened flaked coconut
Unsweetened coconut flakes are the perfect addition to your keto trail mix. Or, use them in a keto-friendly dessert – my chocolate and vanilla-glazed coconut bars.
Sauces
Keto-friendly sauce favorites from Trader Joe’s?
- Indian-Style Garlic Achaar Sauce
- Black Truffle Alfredo Sauce
- Rustico Pomodoro Sauce
- Green Dragon Hot Sauce
Salsas
Trader Joe’s has a large selection of salsas with no sugar added. They have mild and even super-spicy ones. Read the labels and make sure they fit in your macros.
Add a dollop of salsa and sour cream to a bowl of slow cooker taco soup!
Frozen riced cauliflower stir-fry
In the frozen section, pick up some riced cauliflower stir-fry. This is probably my favorite thing I get from Trader Joe’s.
It’s the perfect addition to your weeknight meal. Pair it with some meal-prepped protein and veggies for a full-rounded meal.
Green Goddess salad dressing
This is a very popular salad dressing. It tastes amazing as a dipping sauce for grilled chicken or pork or as a salad dressing on my leafy greens.
It’s made with avocado, green onion, lemon juice, chives, basil, and garlic.
Artisan cheeses
Walk up to their beautiful cheese display and take time to find new ones to try. There are cheeses here you won’t find anywhere else. I love using TJ’s cheese to create a snack board when guests come over, so we all have something to snack on.
Low-carb pasta
Craving pasta? Trader Joe’s has some keto-friendly options. Be careful with pasta, however. Read those labels and make sure they fit in your macros.
The choices with the lowest carb content are zucchini spirals and the hearts of palm pasta.
My favorite is Trader Joe’s black bean rotini. It has a really pleasant texture, and it’s grain-free. However, there are still 25g of net carbs in 3/4 of a cup AND it is bean-based, which is a food you may not eat. (You’ll also have to get used to eating black pasta.)
If you have a little more room in your day for carbs, the cauliflower gnocchi is also a fantastic choice! It does have some potato starch in it and 16 grams of net carbs per cup, but it’s a delicious option for days when you want to consume a little more carbs.
Pork rinds
Pork rinds don’t just make a delicious snack; you can also use them to make your own homemade cereal too. You can also use them in place of breadcrumbs as breading for fried chicken.
Pork rinds are incredibly versatile and useful on the keto diet.
📚 More keto resources
Keep it up! Here are some more keto resources that will help you with your journey:
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