Keto for Newbies

15 Ways Trader Joe's Will Save Your Keto Lifestyle

Image Credit: ablokhin/Getty Images
Image Credit: The Kitchn

If you're one of the many people who've taken up the keto nutritional plan — a high-fat, medium-protein, low-carb approach to food — you know that it can be extremely rewarding. Maybe you've been deeply disappointed by calorie- and fat-reduction diets in the past, and the ketogenic lifestyle is helping you to make a more long-term, integrated shift in eating. Maybe you've finally been lost weight and keeping it off; maybe you feel sharper, happier, more energetic.

But keto isn't without its challenges and one of the biggest is that carbs are literally everywhere. They're in the obvious suspects, of course, but also hiding in foods we don't think of as having carbs (such as ketchup), or ones we might normally eat a lot (such as beans).

This can make sourcing ingredients problematic, most notably in the beginning when you're not yet a Jedi master of label reading. But the learning curve is quick — especially if you shop at Trader Joe's.

Trader Joe's has really been stepping up when it comes to stocking items that support a keto lifestyle. From low-carb baking essentials like almond and coconut flours to crunchy, no-carb snacks to an endless supply of coconut fats, you will find much of what you need for a well-stocked kitchen.

Coconut Milk

Coconut Oil, $5.49 for a 16-ounce jar

Organic Coconut Flour

Almond Flour, $7.99 for a 16-ounce bag


Naturally Flavored Sparkling Water, $.99 for a 1 or 1.25 liter bottle

Stevia Extract

Chia Seeds, $4.99 for a 12-ounce bag

Onion Salt, $1.99 for a 2.2-ounce jar

Pork Belly, $4.99 for a 12-ounce package

Applewood Smoked Bacon, $3.99 for a 12-ounce package

Canned Tuna, $1.49 for a 5-ounce can

Riced Cauliflower, $2.49 for a 16-ounce bag

Fresh and Frozen Kale, $1.79 for a 16-ounce bag of fresh kale or $2.29 for a 10-ounce bag of frozen kale

Oven-Baked Cheese Bites, $2.49 for a 2.12-ounce pouch


Pecans, $4.99 for a 16-ounce bag

String Cheese, $2.99 for a 12-ounce package

Kitchen Staples

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.

Produce and Meat

While sweet root vegetables and fruits are on the no-fly list, you won't be without delicious greens, broccoli, and cauliflower, and equally delicious fatty meats to serve them with.

Snacks and Treats

One of the more difficult things about going keto and low-carb is that most readily available, easy-to-grab snacks are out. Even more conventionally "healthy" foods such as fruit or power bars are way too high in sugar. And this is where Trader Joe's really saves the day.

Keto for Newbies: Curious about the ketogenic diet? This high-fat, moderate-protein, and low-carb lifestyle puts your body in a metabolic state called ketosis, where you burns fat instead of carbohydrates as the primary fuel source. Read more here about what keto is and see all of Kitchn's coverage on keto here.