Everything Keto at Trader Joe's

Get ready for your next grocery run with our complete guide to shopping at Trader Joe's on keto! Find everything you need, from great meats and low-carb basics to yummy snacks and special flavor enhancers.

If you're just starting on keto or trying to add some variety to your meals, Trader Joe's has plenty of affordable and diverse options to keep your eating plan fun and in line.

Jump to:

• Keto-Friendly Finds at Trader Joe's
• Shop Smart at Trader Joe's: Keto Essentials
• The Best of Trader Joe's for Keto
• Understanding Nutrition Labels and Ingredients
• Practical Tips for Reading Labels on Keto
• Dirty Keto Foods at Trader Joe's
• Specialized Keto Foods at Trader Joe's
• Trader Joe's Keto Shopping Tips
• Best Things About Shopping Keto at Trader Joe's
• Trader Joe's Keto Shopping Guide
• Frequently asked questions

Keto-Friendly Finds at Trader Joe's

Looking for a midday energy boost or a handy snack while on the run? These keto products from the popular grocery store are just what you need to stay satisfied. Let’s take a closer look at the must-have keto items that make it a go-to spot for all things keto.

1. Keto Pantry Staples

Your keto pantry isn't complete without these staples, which are perfect for crafting delicious, low-carb meals:

If you ever want to take a deep dive into the keto pantry staples, we wrote a guide just about that. Check it out!

2. Keto Snacks

Need a boost during the day or a snack for on the go? These keto snacks from Trader Joe’s are sure to hit the spot.

3. Keto Beverages

Keep hydrated and refreshed with these drinks, ideal for anyone following a strict keto diet:

4. Keto Bread and Wraps

Who says you can’t enjoy sandwiches on a keto diet? These alternatives at Trader Joe’s keep things low-carb and tasty:

5. Plant-Based Keto Products

Trader Joe’s has a variety of plant-based options that fit well into a keto diet:

6. Keto Desserts at Trader Joe's

Satisfy your sweet tooth with these keto-friendly desserts available at Trader Joe’s:

Want to try your hand at homemade treats? Check out our collection.

Shop Smart at Trader Joe's: Keto Essentials

When it comes to maintaining a keto diet, your shopping strategy at Trader Joe's should focus on high-quality proteins and an abundance of low-carb vegetables and fruits. This section will guide you through selecting the best products in these categories, complete with net carb counts to help you manage your daily intake effectively.

Vegetables and Fruits

Vegetables and fruits are essential for a balanced keto diet, providing vital nutrients and fiber. Here’s what to look for at Trader Joe's:

1. Cauliflower Rice: Serving as a versatile base for any dish, cauliflower rice offers a low-carb alternative to traditional rice.
2. Baby Zucchini: Ideal for grilling or sautéing, baby zucchini provide a flavorful addition to meals with minimal carbs.
3. Baby Cucumbers: Perfect for snacking, baby cucumbers offer a refreshing crunch with only a few carbs.
4. Mushrooms: Known for adding umami flavor, mushrooms are a versatile ingredient in keto cooking with minimal carbs.
5. Avocados: Rich in healthy fats, avocados are a staple in keto diets, providing a creamy texture with minimal carbs.
6. Shredded Kale: Excellent for salads, shredded kale is nutrient-rich and low in carbs.
7. Riced Hearts of Palm: A creative alternative to rice, riced hearts of palm offer a low-carb option for keto meals.
8. Peppers: Colorful and crunchy peppers add flavor and texture to keto dishes with moderate carbs.
9. Lettuce (Romaine, Iceberg, Arugula): Foundations for keto salads, Romaine, Iceberg, and Arugula provide a nutritious and low-carb base for various toppings.
10. Cauliflower Crusts: Ready-to-use cauliflower crusts offer a convenient and low-carb option for keto-friendly pizzas.

Keto Prepared Foods

Trader Joe’s offers a variety of prepared foods that are not only convenient but also keto-friendly:

1. Prepared Salad Bowls (5 to 10g net carbs per bowl): Offering various options, these salad bowls provide a convenient meal choice with a range of net carbs depending on ingredients.
2. Egg Frittata (3-4g net carbs per serving): Made with spinach and cauliflower, this low-carb breakfast option provides a satisfying meal with minimal carbs.
3. Cauliflower Tabbouleh (5g net carbs per serving): This dish is a grain-free alternative to traditional tabbouleh. It offers a flavorful option with low net carbs.
4. Chicken Cilantro Mini Wontons (3g net carbs for 4 wontons): Ideal for a quick snack or meal addition, these wontons are very low in carbs, providing a convenient and tasty option.
5. Fully Cooked Pork Belly (Less than 1g net carbs per serving): Ready to heat and serve, this high-fat option offers a satisfying meal with minimal net carbs.
6. Spicy Buffalo Chicken Dip (2g net carbs per serving): This dip is perfect for pairing with keto-friendly veggies or low-carb chips. It provides a flavorful option with moderate net carbs.
7. Organic Bone Broth (Chicken or Beef) (0g net carbs per serving): Whether sipped on its own or used as a soup base, this bone broth offers a nourishing option with zero net carbs.
8. Shawarma Chicken Thighs (2g net carbs per serving): Pre-marinated and oven-ready, these chicken thighs offer a flavorful meal option with moderate net carbs.

Proteins - Meat & Seafood

Protein is a pillar of the keto diet, and Trader Joe's has plenty of options to keep your meals diverse and satisfying:

1. Uncured Turkey Bacon: A breakfast favorite, this turkey bacon provides a delicious start to your day with no net carbs.
2. Cut Salmon Filets: Rich in omega-3 fatty acids, these salmon fillets offer a nutritious option with zero net carbs.
3. Frozen Argentinian Red Shrimp: Delicious in stir-fries or on their own, these shrimp add flavor to meals without adding carbs.
4. Mahi Mahi Burgers: A tasty seafood option, these burgers offer a satisfying meal with no net carbs.
5. Chomps Snack Sticks; Beef or Turkey: Convenient protein on the go, less than 1g net carbs each.
6. Canned Sardines: These are excellent sources of protein and fats, generally 0g net carbs.
7. Tinned Smoked Trout Fillets: Great for salads or as a snack, these smoked trout fillets offer a flavorful addition to meals without adding carbs.
8. Frozen Branzino (Seabass): Perfect for a healthy dinner, these branzino fillets provide a delicious and carb-free option for seafood lovers.

Dairy and Eggs

Dairy products and eggs are fundamental to a ketogenic diet due to their high fat and moderate protein content. Trader Joe's offers a range of high-quality, low-carb dairy and egg products that are perfect for adding richness and variety to your meals.

1. Egg Wraps: An innovative and versatile choice for sandwiches or tacos, typically containing less than 1g net carbs per wrap.
2. Parmesan Folio Wraps: Ideal for creating grain-free sandwiches or as a tasty, cheesy snack, with around 1g net carbs per wrap.
3. Burrata: Soft and creamy, perfect for enhancing salads or served over keto-friendly vegetables, with about 1g net carbs per ounce.
4. Creme Fraiche: Offers a tangy, rich flavor for topping dishes or using in recipes, approximately 1g net carbs per tablespoon.
5. Organic Free-Range Eggs: A keto staple, each egg typically has less than 1g net carbs.
6. European-Style Organic Plain Whole Milk Yogurt: This yogurt is great for breakfasts or smoothies, and it has around 7g net carbs per serving.
7. Ricotta: This creamy cheese adds texture and flavor to keto meals, with about 3g net carbs per quarter cup.

Condiments and Seasonings

Trader Joe's is also known for its unique and flavorful condiments and seasonings, which can make even the simplest keto meals exciting. Here are some must-try options:

1. Chunky Garlic Jalapeño Sauce: This sauce provides flavor and adds a spicy kick to meats or vegetables, with less than 1g net carbs per serving.
2. Cornichons: These tiny pickled cucumbers are versatile. They can be served as a snack or diced in salads, and they have minimal carbs, typically 1g net carbs per serving.
3. Hot and Spicy Pickles: Perfect for those who like their pickles fiery, they contain about 1g net carbs per serving.
4. Everything But The Bagel Seasoning: This beloved seasoning blend enhances the flavor of the dish without adding carbs.
5. Saffron & Everything Bagel Seasoning: A unique twist on the classic seasoning, this blend with added saffron offers flavor without any net carbs.
6. Garlic Stuffed Green Olives: These are great for adding to salads or as a snack and have about 1g net carbs per serving.
7. Chimichurri: A vibrant herb sauce perfect for steak or eggs, usually around 2g net carbs per tablespoon.
8. Avocado’s Number Guacamole: This ready-to-eat guacamole is perfect for dips or as a topping. It has a creamy texture and a low net carb count.

Low Carb Frozen Foods at Trader Joe's

Frozen foods generally include individual ingredients or components used as building blocks for meals. Here’s a selection of keto-friendly frozen foods available at Trader Joe's:

1. Frozen Argentinian Red Shrimp (0g net carbs): Ideal for custom seafood dishes, these shrimp offer a versatile and carb-free option.
2. Chile Lime Chicken and Turkey Burgers (Chicken burger: 1g net carbs; Turkey burger: 0g net carbs): Quick and flavorful protein options, ideal for a low-carb meal.
3. Riced Cauliflower Stir Fry (5g net carbs per serving): Great as a side or mixed with other ingredients for a full meal, this stir fry provides a tasty option with moderate net carbs.
4. Vegetable Patties: Great for adding veggies to any meal, these vegetable patties offer a flavorful addition with varying carb counts. These patties contain around 4-6g net carbs. 
5. Just Grilled Chicken Strips (2g net carbs per serving): These grilled chicken strips are versatile for adding to salads or dishes and provide a protein-rich option with a low net carb count.

These items are great for those who like to mix and match ingredients to create their dishes or need quick, versatile keto options.

Low Carb and Keto Frozen Meals at Trader Joe's

Frozen meals, on the other hand, are complete dishes that are ready to be heated and served. They're perfect for quick lunches, dinners, or times when you're short on preparation time. Here’s what you can find at Trader Joe's:

1. Palak Paneer (4g net carbs per serving): This hearty and flavorful Indian dish combines spinach and paneer cheese, spiced just right, making it a satisfying option with moderate net carbs.
2. Shiitake Mushroom Chicken (7g net carbs per serving): This dish offers a full meal with tender chicken and mushrooms.
3. Just Sauce Turkey Bolognese (5g net carbs per serving): This turkey bolognese sauce is perfect for pairing with low-carb pasta alternatives.
4. Hi-Protein Veggie Burger (8g net carbs per burger): For those seeking a plant-based option, this veggie burger is rich in protein while remaining low-carb, providing a satisfying meal option with slightly higher net carbs.
5. Spinach and Mushroom Egg Bites (7g net carbs per serving): This is an excellent keto-friendly breakfast or snack option. It is packed with spinach and mushroom flavor.

Nuts & Seeds at Trader Joe's

Nuts and seeds are essential staples in a keto diet, offering healthy fats, proteins, and a variety of minerals. They're perfect for snacking, adding crunch to meals, or using keto recipes. Here's a selection of keto-friendly nuts and seeds available at Trader Joe's that you can incorporate into your diet:

1. Macadamia Nuts: Known for their high-fat content and low-carb count, these nuts are ideal for keto. They typically have about 1.5g net carbs per serving.
2. Pecans: Deliciously buttery pecans are great for baking or snacking, and each serving has about 1g of net carbs.
3. Almonds: Versatile and nutritious, almonds can be eaten raw, toasted, or used in almond flour for baking. They have about 3g net carbs per serving.
4. Walnuts: Excellent for adding texture to salads or as a snack, walnuts have about 2g net carbs per serving.
5. Chia Seeds: Perfect for making keto-friendly puddings or as a fiber boost in smoothies, chia seeds contain about 2g net carbs per serving.
6. Hemp Seeds: Great for sprinkling on yogurt or salads, hemp seeds offer high protein and omega-3 fatty acids, with about 1g net carbs per serving.
7. Sunflower Seeds: A satisfying snack for on-the-go, sunflower seeds have about 4g net carbs per serving.
8. Flax Seeds: Ideal for adding to keto bread recipes or smoothies for an extra dose of fiber, flax seeds have about 0g net carbs per serving after fiber is deducted.

The Best of Trader Joe's for Keto

Several items at Trader Joe's have gained popularity for their keto-friendliness and great taste. Here are some of the top picks that keto dieters rave about:

1. Pizza Bread Cheese (less than 1g net carbs per serving): This unique product can be sliced and heated on a stovetop or in an air fryer. When dipped in low-carb pizza sauce, it mimics the taste of pizza crust. It’s a versatile and delightful way to enjoy the flavors of pizza without carbs.
2. Garlic Bread Cheese (2g net carbs per serving): Similar to the pizza bread cheese, this garlic-flavored variant offers a savory taste that’s perfect for those who miss traditional garlic bread. It can be heated and enjoyed on its own or as a side with other keto dishes.
3. Liquid Stevia Drops: For those looking to sweeten beverages or recipes without adding carbs, Trader Joe's liquid stevia drops are a must-have. They're a convenient and carb-free sweetener that fits perfectly into a ketogenic lifestyle.
4. On-the-go Olive Packs: These little packs of olives are great for snacking and are rich in healthy fats, making them an ideal keto snack. They’re also convenient for travel or busy days when you need a quick, satisfying bite.
5. Canned Coconut Milk: A staple in keto cooking, coconut milk adds creaminess to dishes without the carbs. Trader Joe’s offers versatile canned coconut milk for both savory and sweet recipes.
6. Hearts of Palm Pasta: As an excellent low-carb substitute for traditional pasta, hearts of palm pasta from Trader Joe’s allow you to enjoy your favorite pasta dishes while keeping your carb intake in check.

These products support a ketogenic diet and bring variety and enjoyment to your meals, proving that you don’t have to sacrifice flavor to stay within your carb limits.

Understanding Nutrition Labels and Ingredients

Navigating the grocery aisles at Trader Joe's as a keto dieter means more than just picking up low-carb foods; it requires a deep understanding of nutrition labels and ingredients. This knowledge is essential for maintaining your diet and ensuring the foods you consume are genuinely keto-friendly.

a) Importance of Reading Nutrition Labels

Reading nutrition labels is crucial because it helps you accurately determine the carb content, including hidden carbs that might not be immediately apparent. Labels provide detailed information about macronutrients (fat, protein, and carbohydrates), which is essential for keeping your carb intake within the strict limits required for ketosis.

b) Hidden Carbs and Keto-Unfriendly Ingredients

Many processed foods contain hidden carbs or ingredients that could disrupt ketosis, even if they claim to be keto-friendly. Ingredients like starches and certain thickeners (e.g., cornstarch, potato starch) can unexpectedly increase carb counts.

c) Understanding Calories and Serving Sizes

Remember to check the calorie count on the nutritional label and follow these steps:

Practical Tips for Reading Labels on Keto

Here are some practical tips to effectively read labels and maintain your keto diet while shopping at Trader Joe's:

1. Always Check Serving Sizes: Remember to double-check serving sizes as the listed nutritional information may pertain to smaller portions than what you typically consume.
2. Calculate Net Carbs: Deduct fiber and half the sugar alcohols from total carbs to estimate the net carbs more accurately if you're diabetic or sensitive to sugar alcohols.
3. Inspect the Ingredients List: Look for keto-friendly ingredients and avoid those with hidden sugars and high-carb fillers.
4. Understand Macronutrient Distribution: Ensure the fat, protein, and carb ratios suit your ketogenic diet.

By becoming proficient in reading and understanding food labels, you can make more informed decisions that align with your keto goals, leading to better dietary management and more effective maintenance of ketosis.

Dirty Keto Foods at Trader Joe's

"Dirty Keto" refers to a version of the ketogenic diet that prioritizes simply staying low-carb, without necessarily focusing on the quality of the ingredients. This approach allows for more processed foods and artificial ingredients as long as the carb limits are maintained.

Here's a list of items from Trader Joe's that fit into the "dirty keto" category, suitable for those following a more flexible keto or low-carb diet:

1. Cheese Crisps: These are essentially baked cheese that serves as a great crispy snack. However, they might contain artificial flavors or preservatives.
2. Low-Carb Tortillas: These tortillas are marketed as low-carb, but they often contain wheat and other non-keto-friendly ingredients that help maintain a traditional tortilla texture.
3. Spinach & Artichoke Dip: While delicious and low in carbs, this dip often contains cream cheese and other processed ingredients not typically considered "clean" keto.
4. Chicken Sausage: Many varieties of pre-packaged sausages contain fillers and added sugars, making them suitable for dirty keto but not for a clean keto diet.
5. Pork Rinds: A popular snack on the keto diet due to their high fat and no carb content, but often flavored with various additives and artificial flavors.
6. Bacon: While bacon is a staple in many keto diets, the bacon at Trader Joe's might include added preservatives like sodium nitrate.
7. Meatballs: The frozen meatballs can be considered dirty keto because they might contain breadcrumbs or other carb-based fillers to help them hold together.
8. Salad Dressings: Many commercially prepared dressings can be considered dirty keto because they contain vegetable oils and sugars, though they are low in carbs.
9. Protein Bars: Some protein bars are low in net carbs but contain various processed ingredients and artificial sweeteners.
   

Specialized Keto Foods at Trader Joe's

1. Keto Breakfast Foods

Starting your day with the right foods is crucial on a keto diet. Here are some of the best keto breakfast options available here:

2. Keto Food for Appetizers

When it comes to hosting or needing a quick snack, having keto-friendly appetizers on hand can make life much easier. Trader Joe's offers several delicious options:

Trader Joe's Keto Shopping Tips

Here are some effective tips for making the most of your shopping trips, along with highlights of why this store is a fantastic choice for keto shoppers.

Best Things About Shopping Keto at Trader Joe's

Trader Joe's Keto Shopping Guide

Here's a comprehensive guide to what you can find at Trader Joe's to keep your pantry stocked and your meals interesting and nutritious.

Essentials to Keep Your Pantry Keto-Ready

Protein-Rich Options

Low-Carb Staples

High-Quality Meats

Keto Extras

Flavor Enhancers

Unique Finds

Frequently asked questions