For those embracing a ketogenic lifestyle, Costco can be a treasure trove of budget-friendly and high-quality ingredients. Navigating the aisles with a keto-focused mindset can transform your shopping experience, making meal planning easier and more affordable. With prices starting from just $0.29 and over 1,800 orders, these budget-wise picks are more than just wallet-friendly-they’re top-shelf staples that make keto life hassle-free.
Why Costco is a Keto Dieter's Paradise
Costco has become a cult favorite among low-carb enthusiasts, thanks to its value for mega sizes and its increasing selection of clean, organic options. Finding keto gems like protein bars and monk fruit sweetener at great prices feels like a neat trick for anyone on the low-carb path. The warehouse chain offers good value for mega sizes, its clean, organic options have made it a cult favorite among low-carb fans.
Keto Staples at Costco: Aisle by Aisle
To make your Costco keto shopping trip efficient, here's a breakdown by food type:
Meats, Poultry, and Fish
Meat is a cornerstone of most keto diets, providing high protein and a good amount of fat. When looking for these keto products at Costco, if possible, go for grass-fed, hormone, and antibiotic-free varieties.
- Bacon: No keto shopping list is complete without bacon! Kirkland Signature's bacon is a delicious, naturally low-carb, and high-fat option to help you reach your daily fat goals. A four-pound package of pre-sliced bacon can be found for under $20. This uncured, all-natural bacon is a keto dieter’s dream breakfast.
- Chicken: Chicken is a staple of most diets, including keto. Costco offers great deals on chicken, including rotisserie chicken, which is ideal for those with minimal time for meal prep. Opt for chicken thighs, which are high in protein, low in carbs, and high in fat. Make sure to look for the chicken strips that are NOT breaded. They make a few different flavors of these although they do not always have them in stock.
- Sausage: Costco typically carries 4-5 different kinds of sausage that are keto-friendly.
- Salmon: Wild-caught salmon is another food that’s in high rotation on Bulletproof. Frozen wild Alaskan sockeye salmon is a steal at roughly $9-per-pound. "For a quick dinner, I’ll bake a few filets with a little lemon and some Bulletproof-approved spices, finishing it off with a few minutes under the broiler,” says Schmidt. Costco’s frozen wild Alaskan sockeye salmon filets come individually wrapped and pre-marinated, making them a convenient option.
- Tuna: Canned tuna is a convenient way to meet your protein and fat macros. Costco offers tuna in both water and oil, but the oil variety is less common.
- Ground Beef: Ground beef is a frequently consumed food in the keto diet. Opt for an organic variety for added health benefits.
Produce: Vegetables and Fruits
Fresh, non-starchy veggies and fruits are must-have foods on the keto diet. When shopping at Costco or anywhere, strive to get a variety of fresh items to meet your body’s nutritional needs.
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- Leafy Greens: Baby chard, kale, and spinach are nutrient powerhouses, full of vitamins, minerals, and fiber. Lightly steam the leaves to reduce their oxalate content.
- Avocados: Avocados are one of the few fruits that are acceptable on a keto diet, naturally low in carbs and high in healthy fats.
- Asparagus: Cooking vegetables can take up precious time in the kitchen, so options like these asparagus spears from Hampton Hills are perfect for someone with time constraints. Asparagus is naturally a good option for those on a keto diet because it contains very few net carbs and plenty of fiber and vitamins.
- Cauliflower: Cauliflower rice is a mealtime staple. This riced cauliflower from Green Giant is very affordable at Costco, and it comes in convenient microwaveable pouches.
- Mushrooms: Mushrooms have few net carbs but do contain some natural sugar, so it’s best to limit your intake.
- Berries: "Plump and luscious, these are delicious solo or in a meal,” says Schmidt. “Berries are the best dessert and go well when prepped in a savory fashion (tossed into a salad) and sweet (paired with a drizzle of coconut butter),” says Schmidt. Use them in this Vanilla Shortbread Berry Crumble.
Dairy and Alternatives
If you’re wondering whether you can eat dairy on keto, the answer is yes. However, not all dairy is equal since some dairy products contain more carbohydrates than others. Here are some of the best dairy choices at Costco. Avoid dairy products with flavors, such as chocolate milk and sweetened yogurts.
- Butter and Ghee: Butter or ghee has zero carbs. Costco has Kerrygold Butter for the cheapest price around. Recently they have started carrying their own Kirkland brand of grass fed butter that’s EVEN CHEAPER. Ghee is clarified butter, so it contains more fat and zero carbs per serving.
- Cheese: Costco’s brand of cheddar cheese has just one gram of carbohydrates per serving.
- Eggs: Eggs are a staple on the Bulletproof Diet, and for good reason - they’re full of healthy fats and high in protein. “Eggs are one of mother nature’s multivitamins, and it’s extremely important to pay for and eat high-quality eggs,” says Schmidt.
- Coconut Milk: Coconut milk carries all the same health benefits as coconut oil. It’s a great source of saturated fat - good for your brain and the most stable fat for cooking. If you want your coconut milk to resemble cream, blend it with a bit of grass-fed butter.
Nuts, Seeds, and Nut Butters
- Almonds: “Need a little something to tide you over until dinner? A few almonds will do the job,” says Schmidt. Note: You want to go easy on the nuts - they can be high in mold toxins and spoil easily. Costco offers bulk almonds from their own brand at an amazingly affordable price.
- Macadamia Nuts: Macadamia nuts are one of the healthier nut options, as they’re full of healthy fats and have a modest amount of protein per serving.
- Almond Butter: Almond butters and other nut butters are great for a keto diet in moderation. This almond butter from Costco is not only affordable but also exceptionally healthy.
- Pumpkin Seeds: These pumpkin seeds are delicious, and they contain zero net carbs per serving, so you can snack on them as much as you want.
- Hemp Hearts: Hemp hearts provide an ideal ratio of protein and fat, and they’re low-carb.
Baking Essentials
Baking on keto involves replacing regular wheat flour with almond flour or coconut flour and using low-carb ingredients like cocoa powder, stevia, butter, coconut milk, and almond milk.
- Almond Flour: Almond flour is great to use as a breading substitute on meat, in a pancake recipe, or as a pizza crust. “Compared to wheat flour, almond flour is gentler on blood sugar, hence lower in carbohydrates and higher in fat and protein,” says Schmidt.
- Coconut Oil: Kirkland Organic Virgin Coconut Oil, $16.99 for 84 fl. Saturated fat is the healthiest fat you can eat (contrary to what you may have been told). It’s the most stable fat that there is, meaning it’s less likely to be damaged by oxygen (aka oxidized). “Coconut oil is anti-inflammatory, anti-microbial, anti-viral, and stands up to high-heat cooking,” says Schmidt.
- Pure Vanilla Extract: Pure Vanilla Extract, $34.99 for 16 fl. You may have noticed that pure vanilla extract is costing more. Still, Costco’s price for a giant bottle of this sweet spice is pretty good.
Snacks and Convenient Meals
Many keto foods from Costco, like protein bars or frozen meals, come with solid shelf lives making them a sweet spot for bulk buying. Proper storage extends their longevity even further, so you get that hassle-free, wallet-wise experience.
- Protein Bars: Many keto foods from Costco, like protein bars or frozen meals, come with solid shelf lives making them a sweet spot for bulk buying.
- Keto Peanut Butter Cups: If you’re a Reese’s Cup lover then look no further. Costco now carries this variety pack of no sugar added keto peanut butter cups.
- Almond Flour Chips: These are crunchy and flavorful chips made from Almond flour. They compare closely to Dorito’s and make for great dipping chips.
- Granola: Costco carries granola products with just 2-3 grams of net carbs per serving.
- Roasted Kale Chips: The only ingredients are kale, sea salt, and olive oil.
- Chicken Skewers: These fully cooked antibiotic-free chicken skewers make for a quick, low-carb meal that the kiddos will also enjoy.
Condiments and Spices
Condiments, dressings, and sauces are a great way to add flavor to your meats, salads, low-carb chips, and pasta. The key is to find options that are naturally low in carbohydrates.
- Sea Salt: “Compared to table salt (which we should avoid), sea salt has important trace minerals in it,” says Schmidt. Sprinkle this salt over all your meals to give you a good dose of minerals and electrolytes.
- Capers: “These little gems are full of fiber, antioxidants, and have a punch of a taste,” says Schmidt.
Beverages
- Coffee: The cold brew is delicious, and it’s super convenient because it comes prepackaged in cans.
Tips for Keto Shopping at Costco
- Read Labels Carefully: Be sure to check how many grams of carbs are there in one serving. Frozen and processed items, in general, may contain added sugars and other additives to improve their taste and texture.
- Proper Storage: Storing keto groceries properly is key. Use airtight, sealed bags or containers to maintain freshness and prevent spoilage.
- Consider a Membership: If you don’t yet have a Costco membership, you may want to consider getting one.
- Shop the Perimeter: Focus on the outer aisles of the store, where you'll find fresh produce, meats, and dairy.
- Embrace Bulk Buying: Many keto staples have a long shelf life, making them ideal for buying in bulk.
Making the Most of Your Keto Costco Haul
A neat trick is to combine convenience items, like frozen dinners, with fresh low-carb veggies for a balanced, road-ready keto meal. Many options are grab-and-go friendly and easy to mix, creating a guilt-free feast without fuss. Costco keto foods often feature clean, natural profiles-think subtle monk fruit sweetness, savory protein bars, and herbal or spice notes in frozen meals.
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