How to Shop Keto at Whole Foods - Your List
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Let me preface this by saying that I DO NOT regularly shop at Whole Foods. I’m more on the Keto on a budget side of things. See the separate blog post.
Desperate times call for desperate measures and I decided to check out Whole Foods and shop Keto there. Ok…it wasn’t just because of empty shelves at Aldi. Whole Foods is the only place in my area that has the Hazelnut Lily’s Chocolate and I’ve been craving it since my Keto friend Renée gave me some to try lol
I went in looking for Lily’s and Milk and left with just a bit more!
My Keto Wholefoods Shopping Haul with Lakanto Maple Syrup, Nasoya Pasta Zero, Foodstirs cookie baking mix, a dang bar, a fatsnax cookie, Bhu Foods bites, Catalina Crunch cereal and more
But let’s take it one step at a time. I’ll be covering Keto labeled or especially Keto friendly foods. For help on what to eat generally on Keto check out Keto 101 or the Keto COVID-19 / Coronavirus shopping list that I hope to soon be able to convert into a regular Keto Shopping list. No guarantee that your Wholefoods has all of these products. I was ‘researching’ at one in the suburbs of Chicago Illinois.
Also, many of the products are not only keto friendly but also vegan and gluten free.
Read on for more information on keto friendly foods available at Whole Foods sorted by:
Keto breakfast food
Listing their net carbs, varieties, price and thoughts on how I like it - if tested - or how I use them.
Don’t have a Whole Foods store close-by? I included links to the products on Amazon!
Printable shopping list to follow soon.
Keto breakfast food available at Whole Foods
Birch Benders Pancake & Waffle Mix
Keto Chocolate Chip - 6gr net carb per serving of 2 pancakes / waffles
Keto Plain - 5gr net carbs per serving of 2 pancakes / waffles
Vegan and gluten free
You only need to add water to the mix
Price: $7.99 <- all prices are based on the location I visited in the suburbs of Chicago and may vary by location
My thoughts: It’s ok. I think there are some great diy recipes out there but this option is very convenient with just needing water
Birch Benders - Pancake à la cup
4-5gr net carbs per cup
Varieties: Chocolate Chip and Classic Maple
Price: $2.99 per cup
My thoughts:I find 5gr net carbs kinda high as I’m trying to stay under 20-25gr net carbs a day. I have not tried these yet though so maybe it’s worth it
Birch Benders - Keto Toaster Waffles
6gr net carbs per serving
In the freezer section
Varieties: Regular and Chocolate Chip
Price: $4.99 for a pack of 6 waffles
My thoughts: I haven’t tried it. Compared to their other prices this seems like decent value for money
Catalina Crunch Keto Friendly Cereal
Varieties with net carbs:
Cinnamon Toast
Maple Waffle - 5gr net carb per serving of 3/8 cup / 26gr
Dark Chocolate - 5gr net carb per serving of 3/8 cup / 26gr
Wheat free, soy free, no sugar alcohols, vegan
Price: $8.99
My thoughts: I’ve tried the chocolate ones. They are definitely crunchy. I feel like they could be more chocolate-y though.
Lakanto Maple Flavored Syrup
1gr net carb
Sweetened with monkfruit
Gluten free and vegan
Price: $8.99
My thoughts: I really like it! I had a bit on SOLA bread for breakfast and the taste was on point. It is not as thick as regular maple syrup.
NuNaturals - Chocolate Syrup
0gr net carbs
NuStevia Pourable syrup for coffee, ice cream, chocolate milk
Gluten free and vegan
It is labeled as ‘Last Chance’ and that it will only be available until end of 2020
Price: $3.47 for 6.6 Fl Oz
My thoughts: I bought it but haven’t tried it yet
365 Everyday value Organic Unsweetened Almond Milk original
1gr net carbs per serving of 1 cup / 8 fl oz
To add to your cereals or for baking
Gluten free and vegan
Price: $1.89
My thoughts: Haven’t tried it yet. To follow!
UNBUN - Keto Buns
5gr net carbs per serving
In the freezer section
Price: $9.99
My thoughts: I haven’t tried it yet. When I do I’ll most likely only eat half of one to reduce carbs a little more
Base Culture - Original Keto Bread
4gr net carbs per slice
In the freezer section
Price: $9.99
My thoughts: Haven’t tried it - at 4gr net carbs it wouldn’t be my first choice though as there are 0gr net carb breads on the market now
CAUTION! Soozy’s Grain-free - Bread
8gr net carbs per slice - this might be Low Carb but shouldn’t be labeled ‘Keto friendly’ in my opinion
In the freezer section
Varieties: Original and Super Seed
Price: $5.99 for half a loaf
My thoughts: I don’t plan on trying it as 8gr net carbs is too much for me
Justin’s Classic Almond Butter - in the jar
2gr net carbs per serving of 2 Tbsp - 32gr
Gluten free and vegan
Varieties: They also have peanut butter which is fine on Keto. Their flavored options with vanilla tend to be higher in carbs
Price: $11.99 - this is cheaper at Target for me, even with Target selling smaller jars. It comes down to about $0.60/oz rather than $0.75 at Wholefoods.
My thoughts: This is my go to almond butter. I first tried them in the individual portions and it makes a great Keto to go snack. Really filling.
Keto lunch & dinner foods available at Whole Foods
Nasoya Pasta Zero
~ 1 gr net carbs per serving of 2/3 cup - 113gr
In the refrigerated area
Made of Shirataki
Gluten free and vegan
Varieties: Comes in Fettucine, Spaghetti
Price: $2.99
My thoughts: There are different brands of these and they are all very similar. Some in the refrigerated section, some in the pasta aisle. Rinse them well before tossing them in hot water. There’s no need to really cook them. It’s more about heating them. They’ll take on the flavor of whatever sauce you serve them with. Once in a while they can be a great option for Keto Pasta. Other brands also offer them in rice form.
Chosen - Dressings, Marinades, Ketchup, BBQ Sauves
1gr net carb per serving of 2 tbsp
Varieties: Earth Goddess, Golden Goddess, Greek Goddess and Garden Goddess - they also have Ketchup, Steak and BBQ Sauces
Price: $6.99 for the dressings / marinades, Ketchup is $5.99 and the Steak & BBQ Sauces Sauce $5.49
My thoughts: I have not tried these yet. I actually no longer use dressing when eating salads. Instead I add avocado or sour cream
Primal Kitchen - Dressings and Sauces
~2gr net carbs per serving of 2 tbsp
Varieties: Depends on stores from Italian to Ranch to Cilantro Lime or Green Goddess
Price: $5.99
My thoughts: I have not tried these yet. See point above
Good Food for Good - BBQ Sauces
3gr net carbs per serving of 2 Tbsp
Varieties: Classic and Sweet & Spicy
Organic and vegan for the Sweet & Spicy one
Price: $5.99
My thoughts: I have not tried these yet
Redmond RealSalt - Ancient Fine Salt
0gr net carbs
Price: $5.29 for 10oz shaker - Also sold in 26oz bags for $8,99 as well as Kosher in 16oz bag for $7.49
My thoughts: I saw this salt over and over in my Instagram feed and wasn’t sure what the big deal is. I then finally was able to try it and it is SO much better than the regular salt we’ve been using. We’re a very low-salt family. We don’t salt much when cooking or at the dinner table. I’ve never taken electrolytes either. With this I feel that it really increases the flavor of my dishes. Really nice!
Keto baking products available at Whole Foods
Foodstirs - Keto Chocolate Chip Cookie Mix
2gr net carbs for a serving of 2 cookies - 24 cookies per container
Uses Erythritol
Gluten free and vegan
Price: $8.99
My thoughts: Have not tried these yet
Keto & Co - Baking Mixes
1.1 - 1.8gr net carbs
Varieties: Fudge Brownies and Chocolate Keto Cake Mix
Gluten free
Made with Wondrose sweetener
Price: $10.99
My thoughts: I tried their Brownie Mix which is absolutely amazing! It was better than many non-Keto brownies I’ve tried. I also tried their Vanilla Cake / Cupcake mix with frosting which impressed me less. If you want to shop for Keto and Co mixes online check out the discount you get through Keto Anywhere.
ZenSweet Baking
Lower in carbs but could be tough to fit into Keto macros
Uses Monkfruit as a sweetener
Gluten free and vegan
For the Vanilla Bean Cake Mix and when prepping it as a cupcake: 8gr net carbs per cupcake / 1/12th of the mix
Varieties: Vanilla Bean Cake Mix, Snickerdoodle Cookie Mix, Chocolate Chip Cookie Mix, Dark Chocolate Brownie Mix - my Wholefoods had all except the Snickerdoodle one
Price: $9.99
My thoughts: I have tried the Chocolate Chip Cookie Mix. The taste is ok but I only ate one as they come in at 6gr net carbs if you separate into 12 which is a lot for a cookie that is smaller than my palm. This is more for low carbers!
Navitas Organics Keto Cacao Powder
3gr net carbs per serving of 2.5 tbsp - this was for the one I saw in store. Online they show 2gr net carbs for a serving of 1.5 tbsp. There might be some repackaging happening at the moment.
Gluten free and vegan
Price: $11.99
My thoughts: I have not tried this but sounds like a good option for baking!
Missy J’s Carob Chips
5gr net carbs per serving
Carob Chips can be used just like chocolate chips
Dairy free, gluten free
Price: $8.99 for a 8oz bag
My thoughts: I have not tried these yet but I’m intrigued! When searching for the online I saw that they also come unsweetened which might be even lower in carbs. The sweetened ones are made with coconut sugar which might not fit a strict Keto diet and would be better suited for dirty Keto and / or Low Carb eating
Swerve Sweetener
4gr net carbs
Gluten free and vegan
Erythritol
Varieties: Granular, Confectioners, Brown ‘sugar’
Price: $7.99
My thoughts: I really like Swerve. As I have gotten used to eating less sweet I usually half the amount of sweetener I use for recipes. I use the confectioners more often and the brown one has been nice for cocktails.
Wholesome - Organic Zero Sugar Erythritol
0gr net carbs
Erythritol
Price: $7.99 for 12oz package
My thoughts: I have not tried this yet
Lakanto - Chocolate Chips
1gr net carb per serving
Gluten free & vegan
Sweetened with Monkfruit
Price: $9.99 for an 8oz bag
My thoughts: I have not tried this yet
Lakanto Monkfruit Sweetener
2gr net carbs - if you count sugar alcohols at 50% of carbs. Otherwise 0gr net carbs
Erythritol and Monk Fruit extract
Gluten free and vegan
Varieties: Classic, Golden and Powdered
Price: $7.29 for classic - when I was there on sale for $5.99. Golden is $15.49 and Powdered is $13.99
My thoughts: I have not tried baking with it yet
Sweet Keto snacks available at Whole Foods
Lily’s Sweets - Chocolate bars
Net carbs depend on what flavor you eat. From 3 net carbs for the Dark Chocolate Almond per serving of 40 gr which is half the bar to higher for e.g. the rice crispy one which falls more into the dirty Keto / Low Carb / If It Fits Your Marco approach (IIFYM)
All Lily’s Sweets products are certified gluten-free, some are also vegan
Varieties: Salted Caramel, Sea Salt, Almond Dark Chocolate, Coconut Dark Chocolate, Crispy Rice Dark Chocolate, Original Dark Chocolate, Hazelnut Milk Chocolate, Salted Almond Milk Chocolate
Price: $4.29
My thoughts: I like shopping for these at Wholefoods because they have the largest variety to choose from. Also, when you buy a whole box you get a ‘bulk’ discount. Some other stores sell them for $3.50 though and occasionally Whoelfoods will have them on sale too for 2 / $7. My personal favorites are Almond Dark Chocolate and Hazelnut Milk Chocolate.
Lily’s Sweets - Milk Chocolate Style Peanut Butter Cups, Covered Almonds, Peanuts and Caramels
Watch out with the above! Not all fit a Keto way of eating as they are higher in carbs
The Milk Chocolate Style Peanut Butter Cups can fit Keto / Low Carb with about 5gr net carbs per serving of 2 cups
The Caramels come in closer to 7gr net carbs per serving of 1 oz / 28 gr
All Lily’s Sweets products are certified gluten-free, some are also vegan
Price: $5.99 and up
My thoughts: I tried the Milk Chocolate Style Peanut Butter Cups and was a bit underwhelmed. They could be more intense on the Peanut Butter side as well as more chocolate-y. I’d rather stick to the bars.
Koia Keto - Drinks
5gr net carbs
Watch for the ones that say ‘keto’
Varieties: Cake batter, caramel crème, chocolate brownie
Refrigerated plant based keto shake, dairy free - where you’d find smoothies
Gluten free
Price: $3.99
My thoughts: I’ve tried the caramel crème. It was not as thick as expected for a shake. The first sip did not convince me. The 2nd was better and by the 3rd I liked it. It reminds me of the taste of a caramel macchiato minus the coffee. They are a bit pricey but I would buy when on sale.
CAUTION! Hero Cup - Peanut Butter Cups
7gr net carbs! YES…check the nutrition info and it shows 7gr net carbs while they advertise 0gr total sugar. Well, that might be true but that doesn’t mean no carbs!
Gluten free, kosher and vegan
Price: $1.99
My thoughts: I have a pet peeve with brands that print ‘Keto’ but then are too high in carbs. So I don’t plan on trying this
EVOLVED - Keto Cups
1gr net carbs
Varieties: Coconut Butter, Coffee, Hazelnut Butter
Vegan, paleo and gluten free -
Price: $10.99 for 7 individually wrapped cups - net weight 4.93oz - they also have 2 cup packages for $2.99
My thoughts: I have not tried these yet
Enlightened Keto Ice cream
5gr net carbs if you count sugar alcohols 50% off
You can easily spot the Keto ones by the lid that says Keto
Gluten free
Varieties: Glazed donut, Red Velvet, Butter Pecan and PB Cookie & Brownie Dough
Price: $5.99 per pint
My thoughts: My absolute favorite are Butter Pecan and BO Cookie & Brownie Dough. I’ve tried Red Velvet and Peanut Butter Fudge which were nice. Place them in the microwave for 15-30 seconds and they are perfectly creamy
Dangfoods - Bars
5gr net carbs per bar
Gluten free and vegan
Varieties: My store had Almond Vanilla and Lemon Matcha. Other flavors include Cardamom Chai, Chocolate, Saigon Cinnamon, Toasted Coconut and Peanut Butter
Price: $2.49
My thoughts: I tried the Sea Salt Chocolate I got at a different store. That one was too salty and not chocolate-y enough for me. It was very rich and I would say that this is a bit you can easily split in two and eat at two different snack times
Quest Nutrition - Bars
4gr net carbs per bar for the Cookies & Cream bar
Gluten Free
Varieties: My store had Cookies & Cream, Chocolate Chip Cookie Dough and Birthday Cake
Price: $2.49
My thoughts: I’ve tried a few different Quest Nutrition bars and so far have not found one I like
Good to Go - Bars
4gr net carbs
Gluten Free
Varieties: My store had Vanilla Almond, Raspberry Lemon and Double Chocolate
Price: $6.99 for a box of 4 bars
My thoughts: I haven’t tried these yet
CAUTION! Primal Kitchen - Protein Bars
9gr net carbs! Another product that is labeled Keto friendly and that is surprisingly high in carbs
Varieties: Mint Chip, Peanut Butter, Chocolate Coconut
Gluten and grain free
Price: $1.99 per bar or $23.88 for a box of 12
My thoughts: I do not plan on trying these. Too high in carbs.
Bhu Foods - Keto bites
1 - 2 gr net carbs depending on the variety
Gluten free
Varieties: Chocolate Chip Cookie Dough and White Chocolate Macadamia Cookie Dough
Price: $9.99
My thoughts: I tried their bars last year when visiting the West Coast and remember loving one. Unfortunately I couldn’t recall which one when I was at Wholefoods and tried by luck with Chocolate Chip. Well, that wasn’t it. I tried one bite and stopped. It is pricey for 6 bites per bag.
Fatsnax Keto Cookies
5gr net carbs per serving of 2 cookies$
Gluten free
Varieties: My store had Chocolate Chip. Online they also have Peanut Butter, Lemony Lemon and Double Chocolate Chip
Price: $2.99
My thoughts: I got the Chocolate Chip ones and placed the cookies in the microwave for 15 seconds. Warm they were nice. I don’t think I would have liked them as much cool.
Lenny & Larry’s - Keto cookie
6gr net carb per cookie
Gluten Free
Varieties: Chocolate Chip, Cocunut, Peanut Butter
Price: forgot to take a picture. On their website it’s $21.95 for a box of 12
My thoughts: I have not tried these yet
Smart Sweets - Keto candy!
Watch out with carb count here too and the serving size
The new Peach rings come in at 7 gr net carbs per serving of a bag of 11-12 rings. 42gr total carbs - 24gr fiber and - 11gr allulose. Allulose is a tricky one. It is proven that it does not raise blood sugar level but opinions still diverge for Keto on whether it can be fully substracted to reach net carbs or not. Sweet fish are 9gr net carb per bag.
Gluten-free
Varieties: Peach Rings, Sweet Fish, Sour Blast, Fruity Gummy Bears, Sour Gummy Bears
Price: $3.19 to $3.39
My thoughts: I tried the ‘old’ peach rings and would usually only eat one or 2 rings. They were tasty and definitely reminded me of ‘real’ peach rings. Candy is not something I miss much though so I haven’t tried the other varieties yet or the new recipe of the peach rings
Savory Keto Snacks available at Whole Foods
Parm Crisp
0gr net carbs
Gluten free
Varieties: At my store: Sesame, Sour Cream & Onion, Original, Jalapeno. Online they also show Pizza, Cheddar
Price: $3.39
My thoughts: I’ve tried the original which was nice. Overall I often find these cheese snacks a bit pricey though for the bag size
Moon Cheese
1 gr net carbs
Gluten free
Varieties: My store had: Cheddar Believe it, Oh my Gouda, Get Pepper Jacked - also available are White Chedda Black Peppa, Cheddar Bacon Me Crazy, Garlickin’ Parmesan
Price: $3.99
My thoughts: I’ve tried Cheddar Believe it and like it. Again, a bit on the pricey side though for cheese
Brad’s - Crunchy Kale Chips
4-5gr net carbs per serving of 1 oz (28gr)
Varieties: Naked & Vampire Killer at my store
Price: $5.79 for a 2oz bag
My thoughts: I have not tried these yet
Gim Me Organic - Seaweed Snacks
0gr net carbs
Varieties; My store had Teriyaki, Toasted Sesame, Sea Salt amd Sea Salt Avocado Oil
Price: $1.99 for a 0.35oz pack
My thoughts: I have not tried any Seaweed snacks yet
SeaSnax - Seaweed Snacks
0gr net carbs
Vegan and gluten free
Price: $1.19 for a 0.18oz bag
My thoughts: I have not tried any Seaweed snacks yet
Jilz Crackerz
5 gr net carbs for a serving size of 10 crackers
Vegan
Varieties: Smokin’ Southwest, Dill-icious - there might be more but my store only had these 2
Price: $5.99
My thoughts: I’ve tried salt ones in the past and kept it to half the portion size for it to fit my macros. They were nice for some crunch.
Jerky’s from various brands like Wellshire, EPIC, 365
0 - 1 gr net carbs usually - careful with ones that have sweeter flavors due to being honey infused or so
Price: $1.69 - $1.99
My thoughts: Try your way through a few until you find the one you like best. These are great for on the go and as keto trave snacks
That’s a wrap on my recent shopping trips to Wholefoods to hunt for Keto and Low Carb foods and snacks in Illinois.
If you prefer shopping online and with extra discounts make sure to check the discounts page here. Netrition is also fantastic to try new Keto products and buy just for example one bar at a time.
What have you spotted at Wholefoods that is keto friendly? Add it in the comments and let’s help each other stay Keto and Low Carb - at home and on the go!
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