Keto · Shopping List    

Trader Joe’s Keto Grocery List: 50+ Low‑Carb Items to Stock Up On

Say hello to our Trader Joe's keto guide! When you start a new diet like the keto diet, your familiar grocery store can become overwhelming. Suddenly, all those foods you used to buy no longer fit the strict keto macros, which can make the prospect of filling your shopping cart paralyzing.

How to Navigate Trader Joe’s for Keto Success

Trader Joe’s is a goldmine for keto‑friendly groceries — but you’ll get the most value if you know how to move through the store with purpose. Start with produce (leafy greens, low‑starch vegetables), then move to meat/fish, check the pantry & freezer for low‑net‑carb snacks and bake‑friendly flours. Although Trader Joe’s doesn’t label a specific “keto section,” by focusing on items listed under 5 g net carbs per serving and avoiding hidden sugars, you can build a full cart that supports your high‑fat, low‑carb goals. For example, products like almond flour, ghee, cheese crisps, or single‑ingredient nuts stand out as keto‑friendly buys.

That's why we've compiled this keto shopping list to the keto-friendly foods at Trader Joe's: so you can tackle your shopping trip with as much ease and confidence as before, while keeping your cart totally keto!

Keto Shopping List Quick Access:

How to Use This Guide

To make your shopping experience as efficient as possible, this guide is organized by department. Under each department category, we've highlighted the Trader Joe's brand keto items you'll find in that section of the store, as well as other keto-friendly foods, so you can use this one guide to streamline your shopping.

Fresh Produce

Chunky Blue Cheese Dressing & Dip

  • 110 calories; 10g fat; 1g net carbs; 2g protein

Other Keto-Friendly Foods:

  • Lettuce
  • Spinach
  • Arugula
  • Chard
  • Kale
  • Cauliflower
  • Broccoli
  • Squash
  • Asparagus
  • Bell peppers
  • Mushrooms
  • Cucumber
  • Celery
  • Cabbage
  • Strawberries
  • Blackberries
  • Raspberries
  • Blueberries

trader joe's harvest salad with grilled chicken and egg salad


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Prepared Foods

Harvest Salad with Grilled Chicken (with dressing)

  • 440 calories; 34g fat; 11g net carbs; 19g protein

Egg Salad

  • 210 calories; 17g fat; 3g net carbs; 9g protein

Egg White Salad with Chives

  • 60 calories; 3g fat; 2g net carbs; 7g protein

Cobb Salad (with dressing)

  • 400 calories; 29g fat; 6g net carbs; 26g protein

Italian Style Turkey Meatloaf Topped with Tomato Sauce

  • 250 calories; 12g fat; 10g net carbs; 24g protein

Meat & Seafood

Uncured Pork and Beef Hot Link Sausages

  • 200 calories; 15g fat; 2g net carbs; 12g protein

Pollo Asado Autentico

  • 130 calories; 2g fat; 4g net carbs; 23g protein

Pesto Genovese Chicken Breast

  • 160 calories; 5g fat; 4g net carbs; 25g protein

Carne Asada Autentica

  • 210 calories; 11g fat; 3g net carbs; 24g protein

Traditional Carnitas

  • 200 calories; 14g fat; 1g net carbs; 18g protein

Fully Cooked Uncured Bacon

  • 100 calories; 7g fat; 0g net carbs; 7g protein

Fully Cooked Pork Belly

  • 240 calories; 21g fat; 0g net carbs; 13g protein

Braised Beef Roast with Demi Glace

  • 270 calories; 18g fat; 5g net carbs; 21g protein

Grass Fed Beef Sirloin Roast

  • 180 calories; 11g fat; 2g net carbs; 18g protein

Cage Free Fresh Hard-Cooked Peeled Eggs

  • 60 calories; 4g fat; 0g net carbs; 6g protein

Other Keto-Friendly Foods:

  • Beef
  • Pork
  • Chicken
  • Turkey
  • Bison
  • Eggs
  • Wild fatty fish

coconut creamer next to kerry gold irish butter

Dairy

Roasted Garlic & Herb Butter Spread

  • 90 calories; 9g fat; 0g net carbs; 0g protein

Coconut Creamer (non-dairy)

  • 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

Other Keto-Friendly Foods:

  • Pastured butter
  • Cheese
  • Cream cheese
  • Heavy cream
  • Butter
  • Mascarpone

Pantry & Canned Goods

Organic Virgin Coconut Oil Packets

  • 120 calories; 14g fat; 0g net carbs; 0g protein

Wild Caught Skinless & Boneless Sardines in Olive Oil

  • 120 calories; 7g fat; 0g net carbs; 15g protein

Organic Beef Bone Broth

  • 45 calories; 0g fat; 0g net carbs; 10g protein

Organic Stevia Extract

  • 2 calories; 0g fat; 1g net carbs; 0g protein

Organic Liquid Stevia

  • 0 calories; 0g fat; 0g net carbs; 0g protein

Raw Almond Butter (Creamy)

  • 190 calories; 16g fat; 3g net carbs; 7g protein

Montezuma's 100% Cocoa Solids Dark Chocolate Absolute Black with Cocoa Nibs

  • 150 calories; 14g fat; 2g net carbs; 3g protein

Tartar Sauce with Dill & Jalapeño

  • 90 calories; 9g fat; 2g net carbs; 0g protein

Queso Cheese Dip

  • 15 calories; 0g fat; 3g net carbs; 0g protein

Other Keto-Friendly Foods:

  • Coconut oil
  • Avocados
  • Avocado oil
  • Olives
  • Olive oil

Frozen Foods

Palak Paneer

  • 220 calories; 17g fat; 4g net carbs; 9g protein

Riced Cauliflower Stirfry

  • 50 calories; 2g fat; 5g net carbs; 2g protein

Mashed Cauliflower

  • 50 calories; 2g fat; 5g net carbs; 2g protein

Organic Riced Cauliflower

  • 20 calories; 0g fat; 2g net carbs; 2g protein

Zucchini Spirals

  • 15 calories; 0g fat; 2g net carbs; 1g protein

Carrot Spirals

  • 35 calories; 0g fat; 6g net carbs; 1g protein

Fire Roasted Vegetables with Balsamic Butter Sauce

  • 70 calories; 5g fat; 4g net carbs; 1g protein

Misto Alla Griglia (Marinated Grilled Eggplant, Zucchini, and Red Peppers)

  • 90 calories; 8g fat; 3g net carbs; 1g protein

Mahi Mahi Burgers

  • 110 calories; 5g fat; 1g net carbs; 15g protein

Premium Salmon Burgers

  • 110 calories; 3.5g fat; 3g net carbs; 15g protein

Simply Seasoned Tuna Burgers

  • 150 calories; 7g fat; 4g net carbs; 18g protein

Wild Caught Crab Meat with Nothing Added

  • 45 calories; 0g fat; 0g net carbs; 11g protein

Crab Cakes

  • 90 calories; 3g fat; 3g net carbs; 13g protein

Saucy Scallops with Mushrooms

  • 150 calories; 7g fat; 7g net carbs; 13g protein

Turkey Meatballs Fully Cooked

  • 100 calories; 5g fat; 3g net carbs; 12g protein

Chile Lime Chicken Burgers

  • 110 calories; 3g fat; 3g net carbs; 15g protein

Uncooked Ground Buffalo Burgers

  • 330 calories; 29g fat; 0g net carbs; 28g protein

Grass Fed Angus Beef Burgers

  • 290 calories; 23g fat; 0g net carbs; 19g protein

Creamy Spinach & Artichoke Dip

  • 45 calories; 3g fat; 2g net carbs; 2g protein

Other Keto-Friendly Foods:

  • Frozen vegetables
  • Frozen seafood
  • Frozen meat 

Nuts & Seeds

Other Keto-Friendly Foods:

  • Raw or Dry Roasted Almonds
  • Raw or Dry Roasted Cashews
  • Raw or Dry Roasted Macadamia nuts
  • Raw or Dry Roasted Brazil nuts
  • Raw or Dry Roasted Pecans
  • Raw or Dry Roasted Walnuts
  • Raw or Dry Roasted Pumpkin Seeds
  • Chia seeds
  • Flax seeds
  • Sesame seeds

Snacks

Chomps Grass Fed Beef Snack Sticks

  • 100 calories; 6g fat; 0g net carbs; 9g protein

Chomps Free Range Turkey Snack Sticks

  • 70 calories; 2g fat; 0g net carbs; 10g protein

Wasabi Roasted Seaweed Snack

  • 30 calories; 2g fat; 0g net carbs; 1g protein

Oven-Baked Cheese Bites

  • 170 calories; 12g fat; 1g net carbs; 15g protein

 

Frequently Asked Questions (FAQ)

  • What are the best keto items to pick up at Trader Joe’s? Look for items like almond flour, ghee, cheese snacks, nuts/seeds, frozen riced vegetables, and single‑ingredient meats/fish. These repeatedly show up on keto‑shopping lists for TJ’s.
  • How do I read labels at Trader Joe’s to stay keto‑friendly? Focus on net carbs (total carbs minus fiber and sugar alcohols), aim for < 5 g net carbs per serving for snacks, check for minimal ingredients, and avoid added sugars or starches.
  • Are snack items at Trader Joe’s really keto, or do some have hidden carbs?
    Some “keto‑friendly” claims can be misleading. Always read the nutrition facts and ingredient list — even frozen or “low‑carb” bakery items may still have >10 g net carbs. Stick to whole foods or approved snacks.


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