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Your Ultimate Costco Keto Shopping Guide

A trip to Costco used to be about filling up on samples and buying pantry staples in bulk — everything from peanut butter and olive oil to toilet paper and shampoo. But what about all the processed and high-carb foods? Is it possible to do Costo keto?


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The answer is yes.

With changing consumer demands, Costco has stepped up to the plate and now provides a variety of options for numerous diet plans. Many of these foods are low-carb, high-fat, and delicious — perfect for the keto diet.

So get your pen and paper ready — it’s time to make your Costco keto shopping list.

Meat and Seafood

If you’re a fan of cooking with different meat and fish options, Costco will not disappoint. With nearly every type of protein and cut available, you’ll be busy for weeks trying new recipes.

And speaking of responding to consumer demand, Costco now has a number of grass-fed beef options for the conscious eater — more than the ground beef options at most grocery outlets.

You might even luck out with a person behind the butcher counter who can give you insight into how their meats are sourced and where they’re from.

Costco also offers a large seasonal seafood selection. You won’t find such variety at their prices anywhere else. King crab legs, whole Dungeness crab, fresh shrimp, and wild-caught salmon are all seasonally available at most U.S. Costco markets.

Strolling through the butchery section at Costco you’ll find:


Produce and Dairy

If you like stocking up on fresh fruits and vegetables, Costco will give you portions to feed an army. They also offer their own Kirkland organic line of produce, dairy, and eggs.

If you’ve made kale chips at home, you know kale shrinks quickly in the cooking or dehydrating process. Kale in bulk from Costco is the perfect solution to ensure you have plenty of chips.

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Keto dieters tend to rely on dairy to get their macros in line. Since many dairy products are low-carb, there’s room to add cream cheese, heavy whipping cream, and parmesan cheese to your shopping cart. And the good news is that the store offers organic dairy products, which makes Costco keto approved.

Heat-and-Serve Meals

Costco has a fantastic selection of Kirkland signature meals ready to go. These can be found in the refrigerated or frozen section. If you don’t have time to cook from scratch every day (who does?), stocking up on frozen meals can save the day. 

Just be sure to read the labels to make sure these meals are within your macros and aren’t loaded with any artificial ingredients or hidden sugars. 

You can also go straight to the pre-portioned smoothie ingredients. Frozen fruit and veggies are packaged in individual portion sizes in the frozen section, ready for you to add your own protein powder, almond butter, or almond milk. These offer an easy way to make a tasty (and keto-friendly) smoothie at home without the hassle.

Costco Keto Snacks

You may have noticed Costco is often an early adopter of new and exciting healthy snack foods. In fact, they have an entire department dedicated to bringing in healthier brands to share with their bulk-loving customers.


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Lucky for you, many of these healthy snacks work perfectly with the ketogenic diet. The simplest keto snacking options are nuts. Almonds, pecans, cashews, pistachios, macadamia nuts — they’re all cheaper in Costco-style quantity. Stock up and freeze them if you think it’ll take you a while to eat them all. Remember that nuts have carbs, and they can add up quickly, so be mindful when portioning out your nutty snacks.

If you’re looking for keto snacks with zero net carbs, Costco still has you covered. They offer the cracker and chip alternatives like Moon Cheese and Whisps (they’re the cheese crisps that come in a variety of cheeses from cheddar to parmesan).

Costco keto options also include fresh grated parmesan in bulk if you prefer to make your own DIY cheese crisps. If you do, you can top them with sesame seeds, hemp hearts, and/or chia seeds, which Costco also sells.

Condiments, Oils, and Sauces

This is a big one. Many people can be easily misled when buying condiments and sauces for their keto meal plan. Why? Because most of the time, these seemingly innocuous products are packed with added sugar.

Costco now carries the Primal Kitchen line of avocado oil-based mayonnaise products, perfect for paleo and keto dieters alike. No added sugar, no canola or soy, just healthy fats from avocado and egg — the ideal keto food.

Mix this low-carb mayo with a keto-friendly mustard (most are) and some hard-boiled eggs, and you have a delicious egg salad for lunch.

Costco keto options also include cooking oils such as coconut oil, olive oil, and avocado oil. They’ve even begun stocking MCT oil to cater to the keto followers who enjoy boosted coffee in the morning.

Many of the options below are not only low-carb, but most are sugar-free as well.

Canned and Jar Foods

Canned and jarred foods sometimes sneak in hidden sugars, preservatives, and chemicals not ideal for clean ketoers. That being said, some of the easiest go-to keto foods come in cans or jars without any of the unwanted stuff.

This includes canned fish like tuna and salmon, canned chicken, canned or jarred artichoke hearts or bottoms, and all kinds of olives. Costco has you covered with plenty of options so you’re not caught hungry without perishable foods in the house.

Grain Alternatives

Ten years ago, if someone went keto, it meant saying goodbye to pasta and rice. Even the gluten-free alternatives to wheat are just too high-carb for anyone on the keto diet.

Now, with the popularity of the ketogenic diet inciting creativity in chefs and novices alike, there are plenty of low-carb pasta and rice alternatives. From cauliflower rice to veggie pasta and almond flour, Costco has a number of options that will scratch your pasta itch without blowing up your macros.


Frozen food is all about convenience. Sometimes, you have to throw something together quickly and don’t have time for the full meal prep. Frozen zucchini noodles, riced cauliflower, stir-fried veggies, and pre-portioned beef or chicken patties can sometimes save the day in those situations.

The frozen section at Costco is an excellent place to stop if you like to stock up on quick meals that will last a while. Next time you’re headed to Costco, make sure there’s plenty of space in your freezer. You’ll thank yourself on those busy nights.

Costo Keto: Buy in Bulk

If you don’t already have a Costco membership, it may be time to look into it. While many grocery stores are beginning to pick up more low-carb options, Costco is a leader when it comes to health trends. Especially when it comes to bulk buys.

Pro tip — If you’re the type to get easily overwhelmed with too many options, be sure to compile your shopping list ahead of time.


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6 thoughts on “Your Ultimate Costco Keto Shopping Guide

  1. I shop at Costco all the time and I’m so happy they now have lots of thing I can buy and still stay with the things I can eat.

  2. I appreciate these lists very much being new to keto. But confused by one thing- I thought sugar is off limits. Yet some things on the list have that included.

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