Trader Joe’s: The Ultimate Keto Shopping Guide

Navigating grocery stores can become a bit tricky when you’re following a ketogenic diet. What you once considered a pantry staple may now be off-limits.

If you’re a Trader Joe’s fan then you’re in luck. From frozen foods to snacks, to the prepared meals section, Trader Joe’s is packed with high-fat, low-carb options.

The key to not getting overwhelmed and spending two hours reading labels is to prepare your shopping list before you go. That’s where this Trader Joe’s keto guide comes in handy.

Below you’ll find a list of keto-friendly foods broken down by section to make your shopping trip hassle-free. You’ll find your every day staples like dressings and sauces, along with some excellent snack options you can only find at TJ’s.

And of course, you’ll be guided through the aisles of fresh produce, dairy, and meat. If your local TJ’s doesn’t carry any of the items below, ask an employee if they can start stocking it.

Happy keto shopping!

Meat & Seafood

High-quality animal products are a pillar of a balanced, keto diet. But if you’re like most people you probably grow tired of making the same meals week after week. Sometimes mixing it up with different cuts of meat or trying new rubs and sauces is all it takes to give your protein a makeover.

Trader Joe’s offers an excellent variety of raw meats in their natural state, as well as pre-marinated and pre-cooked options.

Raw Meat

• Boneless, Skinless Organic Chicken Breasts With Rib Meat
  • 130 calories; 3g fat; 0g net carbs; 24g protein
• Organic Chicken Tenders
  • 120 calories; 1g fat; 0g net carb; 26g protein

• Boneless, Skinless, Organic Chicken Thighs
  • 160 calories; 8g fat; 0g net carbs; 22g protein

• Organic Drumsticks
  • 180 calories; 10g fat; 0g net carbs; 22g protein

• Boneless, Skinless Organic Chicken Breast Strips
  • 130 calories; 3g fat; 0g net carbs; 25g protein

• Beef Rib Eye Steak
  • 270 calories; 21g fat; 0g net carbs; 21g protein

• Frenched Bone-In Center-Cut Pork Loin Chops
  • 190 calories; 10g fat; 0g net carbs; 23g protein

• Ground Pork
  • 290 calories; 24g fat; 0g net carbs; 19g protein

• Boneless Pork Loin Roast
  • 190 calories; 9g fat; 0g net carbs; 24g protein

• Grass-Fed Organic Top Sirloin Beef Steak
  • 190 calories; 4.5g fat; 0g net carbs; 37g protein

• Shawarma Chicken Thighs
  • 160 calories; 7g fat; 3g net carbs; 21g protein

• Trader Joe’s Uncooked Chicken Sicilian Sausage
  • 170 calories; 12g fat; 0g net carbs; 12g protein

• All Natural Ground Turkey Patties
  • 160 calories; 8g fat; 0g net carbs; 20g protein

• Norbest Boneless, Skinless Turkey Breast Cutlets
  • 130 calories; 1.5g fat; 0g net carbs; 26g protein

• Uncooked Sweet Chicken Italian Sausage
  • 190 calories; 12g fat; 1g net carb; 17g protein

Pre-Cooked

Don’t have a ton of time to cook your meal from scratch? Grab some of the below options and store them in the refrigerator or freezer for later.

• Peppered Uncured Turkey Bacon (Applewood Smoked)
  • 40 calories; 1.5g fat; 0g net carbs; 5g protein

• Fully Cooked Uncured Pork Bacon
  • 100 calories; 7g fat; 0g net carbs; 7g protein

• Trader Joe’s All Natural Smoked Andouille Chicken Sausage
  • 160 calories; 7g fat; 1g net carbs; 20g protein

• Trader Joe’s All Natural Spicy Italian Chicken Sausage
  • 140 calories; 8g fat; 0g net carbs; 17g protein

• Trader Joe’s All Natural Smoked Apple Chardonnay Chicken Sausage
  • 140 calories; 6g fat; 3g net carbs; 16g protein

• Uncured Pork And Beef Hot Link Sausages (nitrate-free)
  • 200 calories; 15g fat; 1g net carbs; 2g protein

• Smoked Rainbow Trout Fillets
  • 100 calories; 4g fat; 0g net carbs; 14g protein

• Wild Sockeye Smoked Salmon
  • 100 calories; 6g fat; 0g net carbs; 12g protein

• Trader Joe’s Sliced Prosciutto
  • 70 calories; 3.5g fat; 0g net carbs; 7g protein

• Organic Smoked Ham
  • 60 calories; 1.5g fat; 1g net carb; 11g protein

• Organic Oven Roasted Turkey Breast
  • 45 calories; 0.5g fat; 0g net carbs; 10g protein

• Hot Smoked Scottish Salmon
  • 110 calories; 7g fat; 0g net carbs; 12g protein

• Columbus Italian Dry Salame
  • 80 calories; 5g fat; 2g net carbs; 7g protein

Fresh Produce

One thing’s for sure; there’s no shortage of keto-friendly fruits and vegetables lining the shelves of the fresh produce section at TJ’s. Here are some top picks:

Vegetables

• Avocado
• Broccoli
• Romaine
• Chard
• Kale
• Bok choy
• Asparagus
• Mushrooms
• Cucumber
• Celery
• Cabbage
• Cauliflower
• Bell peppers

Fruit

• Blueberries
• Strawberries
• Blackberries
• Raspberries

Dairy

While many dairy products fit happily under the “keto-friendly” category, there are some that you need to watch out for. Dairy can be riddled with hidden carbs either coming from added sugar or occurring naturally. Here are some excellent keto dairy options you can find on the shelves at TJ’s.

• Trader Joe’s Organic Heavy Whipping Cream
  • 50 calories; 6g fat; 0g net carbs; 0g protein

• Kerrygold Pure Irish Butter
  • 100 calories; 11g fat; 0g net carbs; 0g protein

• Trader Joe’s Mascarpone
  • 60 calories; 6g fat; 0g net carb; 1g protein

• Kerrygold Dubliner 100% Natural Cheese
  • 110 calories; 9g fat; 0g net carbs; 7g protein

• Cotswold Double Gloucester Cheese With Onions and Chives
  • 110 calories; 9g fat; 0g net carb; 6g protein

• Trader Giotto’s Crumbly Gorgonzola
  • 110 calories; 8g fat; 0g net carb; 6g protein

• Silver Goat Natural Goat Cheese
  • 70 calories; 5g fat; 1g net carbs; 5g protein

• Trader Joe’s Jalapeno Monterey Jack Cheese
  • 110 calories; 9g fat; 0g net carbs; 6g protein

• Organic Pepper Jack Cheese
  • 100 calories; 8g fat; 0g net carb; 7g protein

• Trader Joe’s Comte Raw Milk Cheese
  • 120 calories; 9g fat; 0g net carb; 8g protein

• Trader Joe’s Iberico Cheese
  • 120 calories; 10g fat; 0g net carb; 7g protein

• Chevoo Marinated Goat Cheese
  • 140 calories; 15g fat; 0g net carbs; 2g protein

• Bellwether Farms Creme Fraiche (French Cultured Cream)
  • 100 calories; 11g fat; 1g net carb; 1g protein

• Small Curd Cottage Cheese
  • 120 calories; 5g fat; 3g net carbs; 14g protein

Prepared Foods

It’s always enticing to do the grab and go thing when you’re grocery shopping. If you’re not big on meal prep, stocking your fridge with some ready-made meals is a wonderful way to ensure you’ll stay on track.

You’ll clearly need to pass up the wraps and sandwiches, but TJ’s has a wide range of ready to eat foods that work beautifully into the keto diet.

• Trader Jose’s Traditional Carnitas
  • 200 calories; 14g fat; 1g net carbs; 18g protein

• Braised Beef Roast with Demi Glaze
  • 270 calories; 18g fat; 5g net carbs; 21g protein

• Grass-Fed Beef Sirloin Roast (fully cooked)
  • 180 calories; 11g fat; 2g net carbs; 18g protein

• Trader Joe’s Fully Cooked Pork Belly
  • 240 calories; 21g fat; 0g net carbs; 13g protein

• Cobb Salad (with dressing)
  • 400 calories; 29g fat; 6g net carbs; 26g protein

• Harvest Salad with Grilled Chicken
  • 420 calories; 32g fat; 12g net carbs; 16g protein

• Trader Joe’s Homestyle Tuna Salad
  • 290 calories; 25g fat; 0g net carb; 15g protein

• Super Green Salad Palette
  • 140 calories; 9g fat; 5g net carbs; 6g protein

• Trader Joe’s Chicken Salad
  • 240 calories; 19g fat; 2g net carbs; 16g protein

• Cage Free Fresh Hard-Cooked Peeled Eggs
  • 60 calories; 4g fat; 0g net carbs; 6g protein

Sauces, Condiments, and Canned Foods

Sauces and condiments can be a keto dieters downfall. Many people don’t realize how much sugar their marinades, dressings, and other condiments contain. Stocking your refrigerator and cupboards with keto-friendly sauces is crucial if you want to avoid accidentally slipping out of ketosis.

Here are some fantastic keto options.

Sauces And Condiments

• Trader Joe’s Wasabi Mayonnaise
  • 100 calories; 11g fat; 0g net carbs; 0g protein

• Trader Joe’s Tahini
  • 190 calories; 17g fat; 5g net carbs; 6g protein

• Organic Beef Bone Broth
  • 45 calories; 0g fat; 0g net carbs; 10g protein

• Raw and Fermented Sauerkraut
  • 5 calories; 0g fat; 1g net carbs; 0g protein

• Trader Giotto’s Genova Pesto
  • 260 calories; 27g fat; 1g net carb; 4g protein

• Avocado’s Number Guacamole
  • 60 calories; 5g fat; 1g net carb; 1g protein

• Trader Jose’s Chunky Spicy Guacamole Autentico
  • 40 calories; 4g fat; 1g net carbs; 1 g protein

• Trader Joe’s Chunky Blue Cheese Dressing and Dip
  • 110 calories; 10g fat; 9g net carb; 2g protein

• Trader Joe’s Green Goddess Salad Dressing
  • 20 calories; 2g fat; 1 net carb; 0g protein

• Trader Joe’s Carrot Ginger Miso Salad Dressing
  • 60 calories; 6g fat; 2g net carbs; 0g protein

• Truffle Mousse Paté (made with chicken)
  • 200 calories; 19g fat; 1g net carbs; 5g protein

Canned Foods

• Trader Joe’s Kipper Fillets Wild Caught Smoked Herring
  • 130 calories; 13g fat; 0g net carbs; 11g protein

• Crown Prince Natural Smoked Oysters
  • 150 calories; 10g fat; 4g net carbs; 11g protein

• Trader Joe’s Wild Caught Unsalted Sardines In Spring Water
  • 130 calories; 7g fat; 0g net carbs; 17g protein

• Trader Joe’s Farm Raised Smoked Trout Fillets
  • 140 calories; 7g fat; 0g net carb; 20g protein

• Trader Joe’s Sockeye Salmon
  • 110 calories; 7g fat; 0g net carbs; 13g protein

• Trader Joe’s Solid White Albacore Tuna
  • 130 calories; 8g fat; 0g net carb; 13g protein

Frozen Food

Trader Joe’s frozen food section is a goldmine for keto-friendly options. You’ve got frozen vegetables, ready to eat meals, seafood, beef, and more.

Stock your freezer with some of these simple low-carb options.

Seafood

• Trader Joe’s Jumbo Scallops
  • 100 calories; 1g fat; 3g net carb; 19g protein

• Simply Seasoned Tuna Burgers
  • 150 calories; 7g fat; 4g net carbs; 18g protein

• Trader Joe’s Premium Salmon Burgers
  • 110 calories; 3.5g fat; 3g net carbs; 15g protein

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

• Tilapia Fillets
  • 110 calories; 3g fat; 0g net carbs; 21g protein

• Wild Caught Mahi Mahi Fillets
  • 90 calories; 1 g fat; 0g net carbs; 21g protein

• Trader Joe’s Swordfish Steaks
  • 140 calories; 6g fat; 0g net carbs; 22g protein

• Ahi Tuna Steaks
  • 120 calories; 0.5g fat; 0g net carbs; 27 g protein

• Wild Alaskan Sockeye Salmon Fillets
  • 160 calories; 6g fat; 0g net carbs; 24 g protein

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

Meat

Trader Joe’s does a fantastic job of stocking high-quality meat. From free-range chicken and grass-fed beef to organic pork, you can get all your protein needs met in the frozen foods section.

• Trader Joe’s Turkey Burgers
  • 180 calories; 10g fat; 0 net carbs; 22g protein

• Trader Joe’s Uncooked Grass-Fed Angus Beef Burgers
  • 290 calories; 23g fat; 0 net carbs, 10g protein

• Trader Joe’s Uncooked Ground Buffalo Burgers
  • 370 calories; 30g fat; 0 net carbs; 25g protein

• Trader Giotto’s Italian Style Meatballs
  • 210 calories; 20g fat; 4g net carbs, 11g protein

• Chile Lime Chicken Burgers
  • 110 calories; 3g fat; 3g net carbs; 15g protein

Vegetables

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

• Riced Cauliflower Stir-fry
  • 50 calories; 2g fat; 5g net carbs; 2g protein

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

• Misto Alla Griglia (Marinated Grilled Eggplant, Zucchini, and Red Peppers)
  • 90 calories; 8g fat; 3g net carbs; 1g protein

• Creamy Spinach & Artichoke Dip
  • 45 calories; 3g fat; 2g net carbs; 2g protein

Other

The frozen section is a fantastic place to find all your keto-friendly vegetables frozen for safekeeping. You’ll also find an abundance of keto-smoothie favorites like frozen blueberries, strawberries, raspberries, and acai packets.

Snacks

Trader Joe’s has its snack game on point. Perusing the snack aisle, you can find some of the most interesting and delicious keto-friendly snacks you’ve never even thought of. Mixing up your snack routine is crucial if you want to keep your diet fun and exciting, variety is the spice of life after all.

Nuts and Seeds

• Shelled Pumpkin Seeds
  • 170 calories; 13g fat; 2g net carbs; 9g protein

• Raw Pumpkin Seeds
  • 170 calories; 15g fat; 1g net carb; 9g protein

• Roasted and Unsalted Sunflower Seeds
  • 210 calories; 17g fat; 3g net carbs; 7g protein

• Dry Roasted Mix Nuts
  • 210 calories; 17g fat; 6g net carbs; 7g protein

Nut Butters

• Trader Joe’s Mixed Nut Butter
  • 190 calories; 18g fat; 5g net carbs; 5g protein

• Trader Joe’s Raw Almond Butter
  • 190 calories; 16g fat; 3g net carbs; 7g protein

• Trader Joe’s Peanut Butter
  • 200 calories; 15g fat; 4g net carbs; 8g protein

• Trader Joe’s Sunflower Seed Spread
  • 210 calories; 16g fat; 2g net carbs; 7g protein

Sweets

• Simply Lite Dark Chocolate bar
  • 111 calories; 9g fat; 2g net carb; 2g protein

• Simply Lite Milk Chocolate
  • 120 calories; 9g fat; 2g net carb; 1g 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

• Montezuma’s 100% Cocoa Solids Dark Chocolate Absolute Black with Cocoa Nibs
  • 150 calories; 14g fat; 2g net carbs; 3g protein

Other

• Roasted Seaweed with Sea Salt
  • 30 calories; 2g fat; 1g net carb; 1g protein

• Wasabi Roasted Seaweed Snack
  • 30 calories; 2g fat; 0g net carb; 1g protein

• Trader Joe’s Crispy Crunchy Broccoli Florets
  • 220 calories; 15g fat; 6g net carbs; 7g protein

• Oven-Baked Cheese Bites
  • 170 calories; 12g fat; 1g net carbs; 15g protein

• Epic Bar Chicken Sriracha
  • 130 calories; 6g fat; 0g net carb; 13g protein

• Epic Bar 100% Natural Bison
  • 130 calories; 8g fat; 7g net carb; 7g protein

• Volpi Roltini Singles
  • 120 calories; 8g fat; 1g net carb; 12g protein

• Chomps Grass Fed Beef Snack Sticks
  • 100 calories; 6g fat; 0g net carbs; 9g protein

Takeaway

Even though a big chunk of the grocery store may be off limits when following a keto diet, it doesn’t mean your options become limited. In fact, stores like Trader Joe’s are jumping right on the bandwagon and coming out with lots of low-carb products.

To avoid the overwhelm of the endless options on the shelves go in prepared with a grocery list that’s full of your favorite keto-friendly foods.