- Best Keto Whole Foods Shopping List
- Keto Whole Foods Shopping List
- Amazon Prime at Whole Foods
- Whole Foods Food Bars
- Fats, Fruits, and Veggies
- Make Your Own Nut Butter
- Keto Whole Foods Frozen Selections
- Keto Whole Foods Drink Options
- Keto Whole Foods Grocery Items
- Keto Whole Foods Alternative Items
- Keto Whole Foods Oils and Sauces
- Keto Whole Foods Snacks
- Keto Whole Foods Treats
- Keto Whole Foods Flours
- Keto Whole Foods Baking Goods
- First off, can I have pasta on keto—and if so, how often and how much?
- Fine, TELL ME: What kind of pasta can I have on keto?
- 1. Shirataki noodles
- 2. Black bean pasta
- 3. Palmini pasta
- 4. Zoodles
- 5. Kelp pasta
- 6. Spaghetti squash
- 1. Pork Rinds
- 2. Low-Carb Keto Tuna Pickle Boats
- 3. Guacamole
- 4. Cheese Crisps
- 5. Canned Sardines
- 6. Low-Carb Onion Rings
- 7. Peanut Butter
- 8. Low Carb Chocolate Peanut Butter Bark
- 9. Fudge Fat Bombs
- 10. Keto Pigs In A Blanket
- 11. Pepperettes
- 12. Hard Boiled Eggs
- 13. Step-By-Step How To Hard Boil Eggs In An Instant Pot
- 14. One-Minute Keto Mug Bread
- 15. Zucchini Chips
- 16. Keto Blueberry Muffins
- 17. Cream Cheese Cookies
- 18. Seaweed Snacks
- 19. Chia Seed Pudding
- 20. Mixed Nuts (In The Shell)
- 21. Deli Meat & Cheese Roll-Ups
- 22. Cheese Strings
- 23. Beef Jerky
- 24. Dark Chocolate
- 25. Sugar-Free Jell-O
- 26. Olives
- 27. Kale Chips
- 28. Caprese Salad
- 29. Coconut Butter
- 30. Pumpkin Seeds
- 31. Halo Top Ice Cream
- 32. Low Carb Bacon & Eggers
- 33. Italian Sub Roll-Ups
- 34. Easy Low-Carb (Keto) Big Mac Bites
- 35. Portobello Mushroom Mini Keto Pizza
- 36. Peanut Butter & Chocolate Fat Bombs
- 37. Lemon Cheesecake Fat Bombs
- 38. Keto Popcorn
- 39. Keto Tortilla Chips
- 40. Tuna Stuffed Avocados
- 41. Cheesy Sausage Puffs
- 42. No-Bake Coconut Bars
- 43. Keto Cookie Dough
- 44. Chewy Keto Chocolate-Chip Cookies
- 45. Blueberry Keto Fat Bombs
- 46. Keto Cheddar and Everything Bagel Seasoning Fat Bombs
- 47. Keto Chocolate Pudding
- 48. Bacon-Wrapped Avocado Fries
- 49. Keto Chocolate Covered Pecans
- 50. Keto Hot Spinach and Artichoke Dip
- 51. Keto Granola Bars
- 52. One-Minute Keto Cheesy Garlic Mug Bread
- 53. Creamy Keto OREO Cookies and Cream Fat Bombs
- Top 10 Best Keto Snacks
- Following a low carb plan and need some keto food options that won’t kick you out of ketosis? Whole Foods has a great selection of sweet or savory keto snacks!
- WHAT IS WHOLE FOODS?
- Whole Foods Shopping Tips:
- Keto Snacks at Whole Foods
- Foods to Avoid at Whole Foods
- Stick to your resolutions with sugar-free meals
- Why Isn’t Pasta Low-Carb Friendly?
- #1: Zoodles
- #2: Almond Flour Pasta
- #3: Spaghetti Squash
- #4: Egg Pasta
- #5: Miracle Noodles
- #6: Cabbage Slaw
- #7: Black Bean Pasta
- #8. Cauliflower Pasta
- Enjoy a Low-Carb Pasta Night
- 13 of the Best Keto Foods (That Are Also Bulletproof-Approved) to Buy at Whole Foods
- Siete Family Foods Grain Free Tortillas, $7.99 for a pack of 8
- Bulletproof Collagen Protein
- Kerrygold Pure Irish Butter, $3.99 for 8 oz
- Bulletproof Cold Brew
- LaCroix, $5.49 for a 12-pack
- Veggie Noodle Co. Zucchini Spirals, $5.99 for 10.7 oz
- Artisana Organics Raw Almond Butter, $21.99 for 14 oz
- Bulletproof Brain Octane Oil
- Vital Farms Organic Pasture-Raised Eggs, $6.99 for a dozen
- Wild Planet Wild Sardines in Extra Virgin Olive Oil, $2.99 for 4.4 oz
- Miracle Noodle Fettuccine, $2.99 for 7 oz.
- Grass-fed, grass-finished ground beef
- Primal Kitchen Avocado Oil, $12.99 for 16.9 fl. oz
- Join over 1 million fans
- How to Make Cauliflower Rice
- I Tried Whole Foods’ Cauliflower Pizza Crust and Didn’t Hate It
Best Keto Whole Foods Shopping List
Whole Foods Market is the Promised Land for anyone doing keto! With a wide variety of Keto staples like meats, fresh vegetables, and berries, plus a large selection of specialty items, Whole Foods has everything you need to do Keto right!
Keto Whole Foods Shopping List
Whole Foods is known for carrying products that most other grocery stores do not. With a very high emphasis on health, wellness, organics, and quality products, Whole Foods is the favorite grocery store of those who are serious about their health. In this post, we will take a look at some of the best keto products that you can find at Whole Foods!
If you are a Target Shopper, make sure to checkout our awesome Keto Target Shopping List!
What we will cover in this Keto Whole Foods Shopping List:
- Amazon at Whole Foods
- Whole Foods Food Bars
- Fats, Fruits, and Veggies
- Nut Butters
- Frozen Foods
- Keto Drink Options
- Grocery Items
- Oils, Sauces, and Condiments
- Snacks and Treats
- Flours and Baking Goods
Amazon Prime at Whole Foods
Amazon Prime Member? Save big at Whole Foods! Since Amazon acquired Whole Foods, they now offer Amazon Prime members save 10% on select products! Just be sure to have your phone handy at checkout, as you will need to scan a QR code (which can easily be pulled up on the Amazon App) at the register.
Whole Foods Food Bars
Grab a quick bite to eat at one of many food bars! Whole Foods pretty much has every food imaginable ready to go at one of their many food bars. Of course, if you are trying to avoid sugar and carbs, you may be limited to the salad bar, AND THAT’S OKAY! The salad bar at Whole Foods has EVERYTHING you could ever imagine. So, if you’re in a rush or if you’re just looking for a quick bite to eat, head to one of their food bars!
Fats, Fruits, and Veggies
One of the best things about Whole Foods is that you know they are going to have all of the keto necessities. Since everyone knows that Whole Foods sells fresh produce, meats, fish, and all of the keto necessities, it would seem redundant to talk at length about all of these items. So, just know that you can always count on Whole Foods for fresh produce and meats.
Make Your Own Nut Butter
There is nothing like making your own fresh nut butter. Maybe it’s the cool experience of watching the magic happen, or maybe its knowing that your peanut butter, almond butter, or cashew butter couldn’t possible be any fresher. Knowing that the only ingredients are salt and peanuts (or almonds or any other nut they may offer) in my peanut butter makes me feel a whole lot better. With no hard to pronounce ingredients, hidden sugars, or anything else I don’t want in my nut butter, I feel good about the fresh nut butters that are available at Whole Foods. Whatever the reason, you will definitely want to make some of your favorite nut butter while at Whole Foods.
Keto Whole Foods Frozen Selections
In addition to a ton of fresh produce, Whole Foods also has a large selection of keto frozen foods. One of our favorites is their organic riced cauliflower. While riced cauliflower is getting more and more popular, there are still not many grocery stores that carry it, and there are even less that have an organic option. Even though organics are usually a little more expensive, I always think that it is worth spending a little more so that there is no worry about unnatural ingredients or pesticides in my food!
Keto Whole Foods Drink Options
Are you tired of drinking water with every meal? Don’t get me wrong, water is my favorite drink , and we could all probably do better to drink more water, but sometimes its nice to have something other than water. If you are the same opinion, Whole Foods has you covered! We have never ben to a store with more keto friendly drinks that Whole Foods! Whether it’s Zevia’s stevia sweetened tea and soda, Steaz’s delicious stevia sweetened green teas, or La Croix, Whole Foods has a huge selection of zero sugar drinks. The only problem you will have with these beverages is choosing which ones to try!
Keto Whole Foods Grocery Items
Whole Foods definitely has the greatest selection of specialty grocery items. Aside from the basics like meat and vegetables, they have a ton of other options. They have a huge selection of specialty cheeses that look almost too fancy to eat,. They also have a ton of milk/dairy alternatives, all of which look delicious. Our only advice is that you be careful when choosing these items. For example, some of the dairy free coffee creamers and milks contain a large amount of sugar. Nut Pods is a pretty good creamer brand!
Keto Whole Foods Alternative Items
One of the coolest things about Whole Foods is that, as someone on keto, they have so many items that we can actually have! By that I mean that at other grocery stores, we pretty much get the same things: meat and vegetables, which are always on the perimeters of the store. At Whole Foods, it was nice to actually walk through the isles and find items that we could have! Two of the best examples we found were Miracle Noodles and Miracle Rice. A lot of grocery stores cary shirataki noodles, but no other store has as many varieties or options to choose from! Whole Foods is filled with tons of alternative foods that are keto friendly.
Keto Whole Foods Oils and Sauces
Whole Foods literally has an entire isle of delicious sauces, oils, and condiments, a large amount of which are keto friendly. This is the place to try out a new salad dressing, find a new favorite cooking oil, or find a new condiment. There are tons of keto friendly options to choose from that will help make your life a little more saucy!
Some of our favorite options are Rao’s marinara sauce, which we use all the time as a dipping sauce or for a fat head dough pizza sauce. Another of our favorite’s is Chosen Foods. They make awesome dressings and sauces that we love to put on everything, not just salad! Primal Kitchen is another of our favorites because they tend to have some unique flavors, like BBQ Ranch. You can’t go wrong with any of these awesome sauces, great macros and ingrediants!
Keto Whole Foods Snacks
If you are big into snacking, Whole Foods is your store! They have tons of healthy snacks (like maybe the biggest beef jerky selection I’ve ever seen). They also sell fresh Garlic Parmesan Crisps, which are delicious parmesan chips. They also have a huge selection of olives, nuts, and protein bars! Whatever you are looking for, Whole Foods has your perfect snack. My only advice would be to check the label before you buy anything. Sometimes, even if it seems strange, a lot of products that you wouldn’t expect to contain sugar actually do. I was surprised to find that there is added sugar to a lot of beef jerky (or snack meat produce in general), even if you don’t get sweet flavors like Teriyaki.
Keto Whole Foods Treats
We spent the most time, by far, in the treat isle of Whole Foods. It’s not (only) because we love sweets so much, but because there were so many awesome options to choose from! They have tons of Lily’s chocolate, which is always a good choice. They have Dang Food’s bars, which are crazy delicious. They have Quest bars, which is our favorite! And they have Love Good Fats bars, which we have never heard of until this trip, but they were good! They also have a good selection of Smart sweets, which are either loved or hated by us ketoers. Smart Sweets do have a small amount of sugar and carbs, and for some, these treats can kick them out of ketosis. Others can enjoy this snack with no problems. Personally, we love Smart Sweets as a treat. We don’t have them every day, every week, or even every month. These are, for us, an occasional movie snack. I say all that to say this: excessive caution while choosing keto snacks. These keto snacks are delicious and convenient, but do what is best for you!
Keto Whole Foods Flours
As expected, Whole Foods has a ton of alternative flours. Our two favorites are Bob’s Red Mill’s Almond Flour and Coconut Flour. These are great, quality products that we use all the time! You can’t go wrong with either of these two keto staples. Grab a bag of almond flour and make our Keto Cinnamon Pretzels!
Keto Whole Foods Baking Goods
We were absolutely blown away by all of the sugar free baking options we found at Whole Foods! With both Lily’s baking chocolate and chocolate chips, tons of sweetener options like stevia and Swerve, and even some cocoa products, Whole Foods had everything we could ever need to whip up some delicious baked keto goods!
Let us know what your favorite Whole Foods items are in the comments! Where should we do our next keto grocery shopping list? We are looking for suggestions!
Sad but true: Being on the keto diet means that enjoying a massive bowl of your average pasta is kinda out of the question. And, of course, if you’re on keto, you probably fantasize about diving into a bowl of noodles all the damn time.
Luckily, being on keto doesn’t have to mean you can never, ever have pasta again—but you may have to get a little creative about it. Here’s what you need to know about having pasta on keto, plus how to cheat the system a little.
First off, can I have pasta on keto—and if so, how often and how much?
Since keto restricts your daily carb intake to 20 grams a day, you can ~technically~ have a little regular pasta on the diet. But that’s pretty tough, because “that may be all you can eat carb-wise for the day,” explains Scott Keatley, RD, of Keatley Medical Nutrition Therapy.
70+ Keto Recipes That Will Change Your Food Game amazon.com $13.99
And if you do go the route of spending your carb count on regular pasta, you can’t have a very substantial portion of the stuff: A cup of standard dried spaghetti noodles that are cooked has about 43 grams of carbs, so we’re talking about you savoring less than half a cup of noodles. And that’s just sad.
Also, it’s not a stellar way to get your carbs for the day. “I wouldn’t advise spending all of your carbs on a food that does not have the nutrition give-back that you should look for in your carbs,” Keatley notes.
Just a heads up: You can get a little more keto bang for your buck with standard fresh pasta, since it’s made with egg, Keatley says. But, again, we’re talking about getting 14.2 grams of carbs for a 2-ounce serving, so you’re not exactly having a ton of noodles.
All of that said, plenty of people have gotten creative with pasta on the keto diet. While it might be more “pasta” (yes, in quotes) than PASTA, you can still get your fix. “There are alternative types of pasta that can be enjoyed on the keto diet,” says Beth Warren, RD, founder of Beth Warren Nutrition and author of Secrets of a Kosher Girl.
Fine, TELL ME: What kind of pasta can I have on keto?
You know, like in slightly larger, more enjoyable amounts? Again, you can have your standard pasta on keto, but that likely means you’ll be gnawing on a steak for the rest of the day to make up for all those carbs you got from munching on a few noodles.
That’s why Warren recommends looking for non-starchy vegetable pasta options, like spiralized cucumber, eggplant, celeriac, kohlrabi, zucchini, or yellow squash for a spaghetti-like dish, or using a mandolin for a more lasagna type of noodle.
More tips for making keto delicious…
“Spaghetti squash is a lower carb option that can be used to make a spaghetti or lasagna type of dish,” she says. “Shirataki or kelp noodles have even less carbs and can be enjoyed more freely.”
Shirataki noodles only have one gram of net carbs (total carbs minus fiber) per one 3.5 ounce serving, Warren points out, so you can see how diving into a bowl of those is way more preferable when you’re on keto than having a measly portion of regular noodles.
Sure, you can get a spiralizer and make your own zoodles. (If that’s your thing, more power to you). But you can also just buy keto pastas, which is way easier. And, TBH, don’t you have enough to going on already without adding noodle-making to your to-do list? (Just something to mull over.)
Instead, toss one of these options in your shopping cart next time you’re craving a keto-friendly pasta night.
1. Shirataki noodles
Miracle Noodle Shirataki Miracle Noodle amazon.com $18.95
These noodles, made from the fibrous part of the konjac yam, are high in fiber and low in calories and carbs. That means you can eat an entire pouch without fear of bringing your body out of ketosis, says Tammy Lakatos Shames, RDN, one half of the Nutrition Twins.
“Clients who follow the keto diet tell us that if they’re craving the texture of pasta, these noodles really help to hit the spot, even though they’re a bit more slippery than traditional pasta,” says Shames.
You’ll just need to rinse shirataki noodles well before adding them to meals, says Shames—they have a slight fishy odor, which rinsing reduces. You can serve them with any keto-friendly sauce. “I love basil pesto with pine nuts for crunch, or a Thai peanut sauce with fresh basil, or Alfredo sauce for a hearty dish,” says Kristen Mancinelli, RD. But the best part: You can buy them pretty much anywhere now.
2. Black bean pasta
Organic Black Bean Spaghetti amazon.com $6.86
Many alternative pasta options—like lentil or rice pasta—still have too many carbs for people on the ketogenic diet, says Mancinelli. But two-ingredient black bean pasta, made from beans and water, is an exception.
“Black beans do have carbs, but they’re also high in fiber so the net carbs are low. The secret here is to keep the portion very small, and the good news is that this is so close to the real deal that just a few bites feels like a pasta splurge,” says Lyssie Lakatos, RDN, the other half of the Nutrition Twins. She suggests adding this pasta to meat dishes and curries.
3. Palmini pasta
Palmini Low Carb Pasta amazon.com $26.99
Made from hearts of palm, each serving of Palmini pasta has around 20 calories and four grams of carbs, says Shames. “If you can stick to a serving size, it is an ideal, satisfying option, especially because it does feel like comfort food at a time when people on the keto diet are craving something more than just protein and fat,” says Shames.
7-Blade Spiralizer Brieftons amazon.com $39.99 $27.97 (30% off)
Add these zucchini-based “noodles” to a stir fry or top them with a low-carb sauce, suggests Wetzel. Just be careful about how many you zoodles you have, cautions Mancinelli.
One large zucchini has about seven grams of carbs, she says. “ a lot for someone on a ketogenic diet trying to stay below 20 grams per day, but it’s doable if you are careful on carb intake elsewhere,” Mancinelli says.
And while you can absolutely bust out your own spiralizer, you can also save yourself a ton of time by picking up a package of premade zoodles from Trader Joe’s, or other supermarkets, recommends Wetzel.
5. Kelp pasta
Sea Tangle Kelp Noodles amazon.com $8.40
Made from seaweed, kelp noodles are low fat and low calorie, says Samuels. They’re also rich in calcium, iron, and vitamin K, and high in fiber, she says. “I prefer to use kelp noodles for some texture in cold dishes,” says Mancinelli. Try them in a Vietnamese salad with sliced beef and fresh herbs, she suggests.
The noodles can be found in Asian groceries and health food stories, says Samuels. Mancinelli recommends kelp noodles from the Sea Tangle Noodle Company (you can buy them on Amazon).
6. Spaghetti squash
Spaghetti squash is a great way to eat more veggies, while getting the taste and texture of spaghetti, says Emily Wetzel, RD, LDN, of Dietitians on Demand.
This starchy vegetable is low in in calories, sodium, and fat, but high in good-for-you nutrients. “It is also lower in carbohydrates than regular pasta with about seven grams in a one-cup serving,” says Lisa Samuels, RD, founder of The Happie House.
It’s also super-easy to make: Slice a spaghetti squash in half, drizzle with olive oil, then either roast in the oven or nuke in the microwave, says Samuels. Shred the cooked vegetable with a fork—presto, “spaghetti” noodles. “Saute it together with garlic, tomato sauce, fresh herbs, and sausage or ground beef for a well-rounded meal,” suggests Samuels.
Madeleine Burry Madeleine Burry is the former associate managing editor for Parents.com, and is currently a freelance writer, editor, and content strategist, with work appearing in Women’s Health, Health.com, and other online publications. Korin Miller Korin Miller is a freelance writer specializing in general wellness, sexual health and relationships, and lifestyle trends, with work appearing in Men’s Health, Women’s Health, Self, Glamour, and more.
Whether you’re a seasoned Ketogenic dieter, or new to the game, you’ve likely struggled with one major thing – SNACKS.
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The spice of life, right?
We seem to have breakfast, lunch and dinners figured out. But what about snacks? What about those moments where you’re sitting at your desk, or watching a movie, and your normal snacking is out the window with these low-carb dieting? Thankfully, Keto snacks are some of the best Keto-specific recipes out there. You’ll not only squash your cravings, but you’ll also be refueling with healthy fat snacks that will keep you going until dinner.
1. Pork Rinds
Pork skin that puffs up when fried is the perfect substitute for chips. These aren’t very filling, but they’re high in fat (helpful for keto) and the perfect snack when you need to do some mindless eating.
They come in a variety of seasonings, but best stay away from the kinds of added MSG. You can always season them yourself too, make nachos, dip in cream-based dips and so on. They’re usually found in most grocery stores, but if you’re having trouble finding them, check out your local Asian food market!
2. Low-Carb Keto Tuna Pickle Boats
When you get hangry, you need a good snack, and quick. This recipe will save your diet, keep you from grabbing the wrong things, and it’s low-calorie, low-carb, high-fat and everything you’ve dreamed of.
Don’t shy away from the odd combination, it’s actually a pretty amazing food fusion. The tanginess of the dill pickle is the perfect compliment to its tuna salad filling.
Ok so this is a dip, but one with endless opportunities. Dip a cheese crisp, crispy bacon, flax seed crackers or veggies into this avocado-based dip (which if you haven’t heard by now – is an essential “healthy” fat in your diet).
Truly ambitious? Yes, you can just eat it off a spoon. Oh, the perks of the low-carb diet.
4. Cheese Crisps
As I just mentioned for a suggestion to dip in guac, you may be wondering what the heck cheese crisps even are. Well, they’re basically cheese, crisped.
Made quickly in the oven by placing sliced cheddar cheese onto parchment, broiled and then left to cool, they bubble and harden into the perfect chip!
5. Canned Sardines
Listen, I get it. I was pretty hesitant about these too. But, as it turns out, they’re not the gross, disgusting fish heads you may have envisioned them to be.
Typically packed in oil with heads removed, these are easily forked and eaten for a perfect low-carb snack. If you’re wondering what they taste like? They taste like a mild tuna, actually. They often come in flavors such as jalapeno and tomato sauces for some added delight. Don’t knock it till you try it, and they’re fairly inexpensive, so they’re worth a shot.
6. Low-Carb Onion Rings
Made with while onion, coconut flour, eggs, whipping cream, pork rinds and parmesan cheese – these onion rings are the baked, keto-version of onion rings you never knew existed.
If you prefer to dip your onion rings in ketchup, try and swap for tomato paste, or a sugar-free at home version. Or, instead – opt for a mayo-based dip or otherwise to keep those carbs low!
7. Peanut Butter
Now, not just any kind of peanut butter. On the ketogenic diet, you’re going to have to steer clear of anything with added sugars (meaning added carbs).
Opting for a healthier natural version, it’s the perfect snack when paired with some celery (sorry, no raisins on this log!)…or a spoon. Always read your labels, and find the nut butter that’s best for you. Almond is also a popular choice.
8. Low Carb Chocolate Peanut Butter Bark
Have a snacking sweet tooth? This recipe is for you! With the use of coconut oil, natural peanut butter, sugar-free chocolate and some whole & crushed pecans, you have a freezer snack ready at all times.
Be warned though, if you make a tray of this – be prepared for how quickly it will disappear. It’s good. Too good.
9. Fudge Fat Bombs
Oh, but it’s fudgy and delicious and made with simple ingredients that you likely already have in your cupboard. Win win win.
10. Keto Pigs In A Blanket
These party-friendly, lunch-box worthy hot-doggity bites are made to perfection in just 10 minutes of prep and 20 minutes of cook time. Hot dog!
Made with almond flour, egg, cheese, and baking powder as the key ingredients of the bread-like “blanket”, this recipe makes 4 servings of delicious bite-sized pigs in a blanket that you really need to try.
Easy, packable meat that doesn’t require refrigeration. Perfect to store on your desk at work, your purse, car, jacket pocket, I mean… best to be prepared, yes?
These meat sticks are dry-cured, an instant hit of protein and salty enough to satisfy your snack cravings. They’re inexpensive, don’t expire for a long time, and definitely worth keeping on hand.
12. Hard Boiled Eggs
Make them in a large batch (heck, why not the whole dozen?) all at once, and have them ready for grabbing on the go as you need them throughout the week.
There are some places that you can buy them pre-made, but if you’ve got a pot, some water, and some eggs – you can do this all on your own (we believe in you!).
13. Step-By-Step How To Hard Boil Eggs In An Instant Pot
Want to batch cook a whole bunch of eggs at the start of the week? Our favorite method is the 5-5-5 method using our Instant Pot! In 15 minutes you have eggs that peel so easily from the shells and you don’t need baking soda or vinegar or salted water to achieve it. They’re perfectly cooked every single time.
14. One-Minute Keto Mug Bread
So maybe not a snack, but if you’re a carb-loving human, it sure is. With this bread, you can whip it up in one minute, in the microwave and slice and enjoy whenever you please.
Since it’s fairly small and yields about 6 slices you can eat the whole loaf, guilt-free. It also toasts well, freezes for later, and is versatile for many different snack options. Cheese and meat? yup! Toasted with butter? sure! Spread with peanut butter? Oh heck yes you can!
15. Zucchini Chips
Something you can make in advance for a healthy snack option for now or for later! Zucchini is incredibly low-carb and mild in taste so you can bake some up and flavor as you choose.
Try topping with seasonings that mimic your favorite potato chip to keep those carb cravings at bay!
16. Keto Blueberry Muffins
AHHHH! How much have you missed muffins in your life since starting the Keto diet? This recipe is a much-welcomed surprise into your life and snacking habits.
Made of coconut flour, it packs healthy fats in your diet and sweetened with a sugar-alternative sweetener that’s safe on a low-carb diet.
17. Cream Cheese Cookies
Why, yes you may! These cookies are whipped up easily with minimal ingredients, mainly coconut flour, butter and cream cheese.
Make a batch of these and pack them to go! The bonus is, they’re only 91 calories each, and 1g of net carbs!!
18. Seaweed Snacks
Sometimes you just need to have some crunchy, salty, mindless-eating snacks. When it comes to one that you can eat all day and it won’t impact your diet – it’s seaweed snacks.
Thin layers of dehydrated seaweed, seasoned and crispy and come in a variety of flavors!!
19. Chia Seed Pudding
When chia seeds are placed into a liquid, they absorb, expand and become perfectly gelatinous for a pudding-like texture.
How you prepare them, is up to you. They help keep you full, satisfy your sweet tooth and can be made well in advance from when you choose to eat them!
20. Mixed Nuts (In The Shell)
Invest in a nutcracker, because it’s time you get cracking on some snacking nuts. It’s recommended that you get the kind still in the shell for a good reason – they take longer to eat.
While nuts are amazing to enjoy on the Keto diet, they still have to be in moderation. High in fat, low in carbs, they are also calorie dense. It’s an easy fix by slowing yourself down with the process of cracking when enjoying.
21. Deli Meat & Cheese Roll-Ups
The easiest recipe in the world – deli turkey meat, slices of cheese, rolled up, eaten. Seriously simple.
These sandwich like roll-ups are perfect to pack for snacking throughout the day, packing in your lunch or even having as an evening snack when you feel peckish. The protein from the turkey will keep you sustained, while the fats from the cheese will have you staying in Ketosis. This is genius snacking.
22. Cheese Strings
Sure, they were packaged and marketed for kids to have an enjoy in their school lunchbox, but that doesn’t mean you can’t indulge in them as well. They are keto, after all!
The high-fat content in the cheese and perfectly portioned size helps you stay on track and packs easily on the go!
23. Beef Jerky
Beef jerky is a road trip essential, but it’s also a great snack on the go for Keto dieters! It’s perfect to keep in your bag since it doesn’t need refrigeration and is a very satisfying little snack.
Be careful of the sweeter flavors such as “Teriyaki” or otherwise, and always be reading your labels to make sure the sugar content is low or non-existent in your jerky selection!
24. Dark Chocolate
Like almost all snacks, you’ll need to read your labels first before you begin munching! However, you may be surprised to be seeing dark chocolate on this list, but it’s true – it’s safe on Keto. IF you get the right kind.
Dark chocolate around 85-90% will have very minimal amounts of sugar. It won’t be sugar-free (unless you find a stevia variety) but it will be low enough to enjoy a couple of squares!
25. Sugar-Free Jell-O
You won’t get much nutritional value from this snack, but it will satisfy that sweet tooth of yours!
With a variety of flavors and colors available, sugar-free Jell-O is an easy snack to make and enjoy when the cravings hit! Some suggest making it mixed with cream cheese to get that much-desired fat content into your Keto diet.
With a bunch of varieties to choose from, including stuffed with blue cheese, garlic or almonds – they’re all going to be a great option to snack on while on the Keto diet.
Typically packed in oil, they’ll also help you get a bit more fat into your diet too!
27. Kale Chips
You can buy them premade, but you’ll be risking yourself to just more added sugar (broken record: read the labels). So why not try and make them homemade?
This recipe uses only 4 simple ingredients: Kale, olive oil, salt, and Italian herbs. Ooh, we love easy!
28. Caprese Salad
Easy to make at home with some fresh tomatoes and mozzarella, some bits of basil and drizzle with olive oil before you season it to your liking.
It’s a perfect “in-between meals” snack when you need something of a little more substance!
29. Coconut Butter
Coconut butter is not to be mistaken for coconut oil, as they are really quite different. Coconut butter is thick and sweet with a consistency of a thick icing!
It’s often found in health food stores or online in jars. It’s enjoyable enough to just eat right off the spoon if you ask me!
30. Pumpkin Seeds
Also knows as “pepitas” these little seeds can be your best friend when you’re needing a quick snack that will fit your dietary needs.
High in fat, they are incredibly filling and satisfying either raw or roasted, seasoned or not. When you look for them in stores, you’ll be looking for a small green seed, since they’re hulled out of their shells! try not to look for the in-shell variety, but the hulled kind (they’ll be green and delicious!).
31. Halo Top Ice Cream
This low-calorie ice cream is made sweet with the help of sugar alcohols, making it a low-carb sweet treat too! However, it’s recommended that you only indulge in one single serving, not a whole pint.
Halo Top has risen to fame in the food industry for offering a delicious alternative to ice cream, with a variety of flavors that will keep just about anybody happy!
32. Low Carb Bacon & Eggers
Breakfast sandwiches are one of the best grab-and-go meals especially if you order them from the drive-through! This recipe transforms a breakfast favorite into a keto-approved snack so that you can enjoy any time of the day!
Sandwich a crispy piece of bacon and cheese between a hard-boiled egg. It’s so easy to do and could help to keep those carb cravings at bay!
33. Italian Sub Roll-Ups
Subs are an awesome option when it comes to quick and easy takeout dinners. Not only is it easy and convenient but is also a healthier option to deep-fried fast food.
Try making these Italian sub roll-ups for a quick and easy snack. They contain all the same flavors as your favorite Italian sub but without the carbs!
34. Easy Low-Carb (Keto) Big Mac Bites
These Big Mac Bites are absolutely drool-worthy and the Copycat Big Mac Sauce is spot on – you wouldn’t even know it didn’t come out through the drive-thru! They’re perfect for barbeque and patio season when hosting commitments, parties, and potlucks are in full swing.
Perhaps the best part? These perfect little snacks or appys are keto-friendly, which means you don’t have to starve at the next potluck or party you attend! They’ll be enjoyed by everyone – keto-dieters and carb-lovers alike – so no need to double up on the dishes you bring.
35. Portobello Mushroom Mini Keto Pizza
There is nothing worse than a pizza craving! It’s happened to almost all of us some time or other. The next time your cravings hit try making a portobello mushroom mini pizza for a perfect snack to tide you over until your next meal.
A portobello mushroom cap is a perfect size to mimic an English muffin! Top the mushroom cap with low-carb marinara sauce, cheese, and pepperoni slices.
36. Peanut Butter & Chocolate Fat Bombs
Do you get tempted at the checkout lines? Is that Reese’s Peanut Butter cup calling your name? Put it down and make these peanut butter and chocolate fat bombs instead.
This delicious treat is made with two layers and each layer requires 5 ingredients or less! Fulfill your sweet tooth cravings without derailing your diet!
37. Lemon Cheesecake Fat Bombs
Who said cheesecake is only for dessert? Enjoy a delicious lemon cheesecake snack that is most certainly keto-friendly!
This frozen treat is not only keto-approved but also gluten-free and sugar-free. Fresh lemon juice provides the perfect zing while a sugar-free sweetener makes this treat irresistibly sweet!
38. Keto Popcorn
Popcorn can be enjoyed on the keto diet but you have to stick to about only one cup. I don’t know about you but 1 cup of popcorn won’t fulfill my snacking needs! Instead, try making this keto popcorn.
This 1 ingredient substitute is probably not what you think it is! Surprisingly, this is actually cheese! This is a 2-step recipe that requires you to begin the process the day before you want to eat it. However, don’t worry, it’s easy and the pay off is worth it!
39. Keto Tortilla Chips
Who said you can’t enjoy delicious nachos on the keto diet? With these keto-approved tortilla chips, you can fulfill all your snacking needs!
These chips require 4 ingredients and just 17 minutes of your time. Serve these chips with your favorite keto-approved dip or top with your favorite keto-friendly nacho toppings!
40. Tuna Stuffed Avocados
You don’t need a tuna sandwich when you can snack on these delicious tuna stuffed avocados! This snack is loaded with healthy fats, is a great source of protein and will surely satisfy your taste buds.
To create this snack you’ll first need to prepare the tuna salad. This is made with cans of tuna, mayo, dijon mustard and a few additional ingredients that add flavor. Scoop the tuna salad onto the avocado and enjoy!
41. Cheesy Sausage Puffs
If you’re tired of snacking on string cheese and hard boiled eggs then give these cheesy sausage puffs a try! This is a quick and easy snack that can be prepared ahead of time. Then, store them in the fridge so that you have accessible keto snacks on hand.
These puffs are made with sausage, shredded cheese, sour cream, and a few other ingredients. You’ll only need to eat 2 or 3 puffs to quench your snack cravings!
42. No-Bake Coconut Bars
These coconut bars look like a sinfully delicious chocolate bar but instead, are keto-approved! This healthy no-bake snack is made sugar-free but will certainly satisfy your sweet tooth craving. This is all thanks to sweeteners such as erythritol.
Aside from your ingredients, you’ll need a rectangular silicone mold to create the candy bars. First, you’ll need to prepare the delicious coconut filling then you’ll dip them in melted sugar-free chocolate!
43. Keto Cookie Dough
I don’t know about you but when I’m making cookies I’m always tempted to snack on the dough, however, it’s not really healthy to do so. This recipe allows you to purposely snack on cookie dough guilt-free and safely!
This snack will surely hit the spot and comes in at only 1 net carb per serving – WOAH! Coconut flour makes this recipe low-carb and other ingredients such as liquid stevia, erythritol, heavy cream, and butter make it keto-approved.
44. Chewy Keto Chocolate-Chip Cookies
Snacking on cookie dough is strange to some and that’s totally okay! Fulfill your cookie craving with this chewy keto chocolate chip cookies recipe.
This recipe uses the perfect ratio’s of a low-carb flour so that you end up with a seriously drool-worthy chewy cookie. You might want to consider doubling the batch since these will likely get eaten up quickly!
45. Blueberry Keto Fat Bombs
This keto fat bomb is a blast of sweet flavor without the added sugar. They’re naturally bold in color thanks to blueberries.
You only need 5 ingredients and 20 minutes. Their so delicious that your kids will love them too!
46. Keto Cheddar and Everything Bagel Seasoning Fat Bombs
Perhaps you have a savory craving instead of a sweet tooth, in that case, try these keto cheddar and everything bagel fat bombs! You’ll enjoy the flavors you love about everything bagels just without the carbs!
The fat bombs are made from 2 simple ingredients, cream cheese, and shredded cheddar cheese. Then you’ll roll them in Everything But The Bagel Sesame Seasoning and store them in the fridge until you feel the need to snack!
47. Keto Chocolate Pudding
Store-bought snacks such as pudding cups are convenient but often are loaded with refined sugar. This healthy chocolate pudding is not only delicious but keto-friendly.
There’s a secret ingredient in this chocolate pudding that not only increases the fat content but also provides a silky smooth texture. In addition, unsweetened cocoa makes the pudding decadent and rich and swerve sweetener provides a lovely sweet flavor.
48. Bacon-Wrapped Avocado Fries
Potatoes are high in carbs which means traditional French fries are not keto-friendly. If you’re thinking about hitting up the drive-thru for some delicious fries consider making these bacon-wrapped avocado fries instead.
Creamy avocado slices are wrapped in bacon and then are baked in the oven. The bacon crips up perfectly and provides a delicious salty flavor that you’re really going to enjoy.
49. Keto Chocolate Covered Pecans
Snacking on a handful of nuts can get boring quick! Enhancing your snacking experience with these keto-friendly chocolate covered pecans.
It’s important to toast the walnuts first. To do this you’ll need to coat them in melted butter and stevia and then toast in the oven for about 20 minutes. Then melt keto-approved chocolate chips with coconut oil and stevia and dip the walnuts into the chocolate. Store them in the fridge until you’re ready to eat!
50. Keto Hot Spinach and Artichoke Dip
Spinach and artichoke dip is one of the most popular restaurant appetizers! Step up your snacking game the next time you sit down to watch your favorite show or movie by enjoying this keto hot spinach dip!
This dip is loaded with delicious cheese, sour cream, pancetta and of course contains artichoke hearts and spinach to give it an authentic flavor. Enjoy this dip with your favorite keto-crackers, pork rinds, or keto-friendly veggies!
51. Keto Granola Bars
Granola bars are always on my grocery list because they’re one of the easiest grab-and-go snacks. Unfortunately, many store-bought granola bars are not keto friendly due to carbs and added sugar.
Try making these keto granola bars on the weekend so that you can have assessable snacks on hand at all times! These granolas bars are loaded with exciting ingredients such as almonds, coconut flakes, and keto-friendly chocolate chips.
52. One-Minute Keto Cheesy Garlic Mug Bread
Most people on the Keto diet miss bread a lot. But the carbs in traditional wheat bread are just way too high and easily make you slip out of ketosis! This cheesy garlic mug bread is low-carb, packed with flavor, and easy to whip up when the craving hits.
Whether you just need an afternoon snack or desperately want some garlic bread to go with dinner, we’ve got you covered with this easy microwave mug recipe. The ingredients are simple (you may even have them already!) and the instructions are straightforward, making this one of our favorite Keto snacks!
53. Creamy Keto OREO Cookies and Cream Fat Bombs
You thought you had to say goodbye to OREOs, but we’ve got you covered with these delicious fat bombs inspired by the famous cookie!
Top 10 Best Keto Snacks
A successful keto friendly snack needs to not only meets your nutritional goals, being both low-carb and high-fat/protein, but should also be delicious – so you don’t feel restricted by your diet. When following the keto diet, snacks can be incredibly helpful to top up your fat and protein intake, whilst satisfying your taste buds and keeping you full in between meals. Healthy snacks don’t have to be boring, while a few simple fuss-free foods have made the cut onto our top 10 keto snacks due to their incredible nutrient profile, we’ve created some seriously delicious recipes to ensure you don’t miss out on maximum flavour while sticking to your diet. Packed full of protein, fat along with vitamins and minerals, these recipes will mean that you never feel like you are missing out or bored with your diet. Following a restrictive diet can sometimes feel like too much hard work or simply not sustainable, however by eating foods that you enjoy, you are far more likely to stay on track and see the results you hope to achieve!
In our Top 10, you’ll find a variety of snacks – sweet, salty and savoury, so there’s an option for any time of day and whatever mood you’re in. There are some speedy grab-n-go options, along with recipes that require some preparation and cooking – trust us, they’re totally worth it! Incredible taste aside, these snacks will ensure your body remains fired up in ketosis – the fat-torching state you’re aiming for as your body switches from burning carbs for fuel to burning fat instead! Ready to start burning fat and seeing results?
Here’s our top 10 Keto snacks:
- Bacon & egg baked avo’s
- TPW White Choc Fudge Truffles
- Chicken Meatballs Poppers
- Brownie Fat Bombs
- Keto smoothies
- Mixed Nuts
- Cheesy Stuffed Mushrooms
- Hard boiled eggs
- Beef Jerky
Bacon & egg baked avo’s
These little beauties are the perfect combination of fat and protein to provide you with sufficient fuel to keep you going in between meals.
The nutritional value will vary depending on what type of meat you use and the size of your avocado/egg. Each stuffed half avo contains approximately:
Nutrition per serving – kcal: 254, Protein: 8g, Carbs: 8g, Fat: 21g
Here’s what ingredients you’ll need for 2 ½ avo’s:
- 1 large avocado
- 2 medium eggs
- 2 tbsp chopped bacon
- Some chives to snip on top (optional)
Super simple to make, here’s the method:
- Pre-heat your oven to 220C.
- Slice the avocados in half, and remove the stones, trying to keep the indent left from the pit intact as much as possible.
- Crack an egg into each avocado.
- Top the avocado with desired amount of chopped bacon.
- Place in the oven and bake for 15 minutes or until the egg reaches your desired consistency.
- Remove and enjoy!
Tip: You can use any meat you like for this recipe; pancetta, bacon, ham, chicken – whatever takes your fancy! You only need 1 tbsp meat per half avocado, so don’t fret too much about the fattiness of the meat.
TPW White Choc Fudge Truffles
These delicious truffles are packed with protein, healthy fats and antioxidant-rich dark chocolate – the only problem is trying to stop at one!
Nutrition per truffle – kcal: 102, Protein: 7g, Carbs: 3g, Fat: 7g
Get the full easy-peasy recipe here
The pea protein in these truffles is a firm favourite with many keto dieters due to its very high protein content and low carbohydrate content. Unflavoured pea protein is incredibly versatile and can be used in both savoury and sweet cooking, try our TPW Pea protein; available in unflavoured, mouth watering Salted Caramel and indulgent Chocolate Silk flavours to up your protein-shake game.
Chicken Meatballs Poppers
These tasty little meatballs are the perfect high-protein keto-friendly snack! The batch makes a LOT (28-30), so ideal to meal prep for the week ahead so you’ve got your snacks sorted! They also freeze like a dream, so if you don’t think you’ll manage the whole batch, throw them in a freezer bag once they’ve cooled. When you want them, just transfer them to the fridge to defrost or if using in a recipe that requires cooking, just toss them in!
Nutrition per meatball – kcal: 47, Protein: 4.1g, Carbs: 0.3g, Fat: 3.3g
- 450g minced chicken or turkey (pulse raw chicken in a food processor if unable to find it pre-minced).
- 1 egg
- 100g grated parmesan
- 1 tsp garlic powder
- 1 tsp onion powder
- 1 tsp smoked paprika
- ½ tsp salt
- Handful of chopped parsley (optional)
- Preheat your oven to 220C, line a baking tray with foil and lightly spray that foil with non-stick spray.
- Add minced chicken, parmesan cheese, egg, fresh parsley and spices to a large bowl and mix using your hands until everything is well incorporated. Using a large spoon or ice cream scoop, portion out your meatballs and place them on your baking sheet. You should get approximately 28-30 meatballs. Bake for 25 minutes, remove from the oven and dig in! Once you pop you really can’t stop with these! Delicious served in a dish or alone as a snack; they go perfectly with salsa or guacamole!
Brownie Fat Bombs
One for the chocoholics! Dangerously moreish but 100% keto-friendly and full of protein and healthy fats! If you’re not new to keto dieting, you’ll likely be familiar with ‘fat bombs’. While not entirely necessary on a keto diet, they can prove to be incredibly helpful when you’re on the go to avoid temptation and stay on-track. The amount you make from the mixture is dependent on how large you roll them, however on average this mix makes around 16 Brownie bombs. The nutritionals below are based on a yield of 16, using coconut oil (which is optional):
Nutrition per brownie bomb – kcal: 118, Protein: 5g, Carbs: 2g, Fat: 9g
These couldn’t be easier to make, see the recipe below:
- 250g TPW smooth peanut butter
- 65g cocoa or cacao powder
- 2-4 tbsp TPW Zero Syrup in your favourite flavour! Or sub for 4-5 tbsp sweetener of your choice.
- 2 tbsp TPW coconut oil (optional)
- ¼ tsp salt
- Simply add all of the ingredients to a food processor, scraping down the sides if necessary, until combined into a smooth dough.
- If you’re using a Zero Syrup or liquid sweetener and/or coconut oil, you will need to refrigerate the dough in the fridge until the mixture is firm enough to scoop into balls with a small ice cream scoop or spoon. Roll into balls of your desired size and enjoy!
You can mix up the flavour of this plain chocolate mixture by using a different nut butter, adding a little peppermint oil for mint choc, adding orange oil for chocolate orange, adding dessicated coconut, using different flavour Zero Syrup, rolling the balls in crushed pistachios/toasted sesame seeds or any other nut/seed you fancy! You can store these in either the fridge or freezer, they keep for up to two weeks in the fridge. Delicious and super versatile!
Smoothies are a fantastic way to ensure you are hitting your fat and protein macros on a keto diet. Some of the best ingredients to throw in are:
- Coconut yogurt
- Coconut oil
- Nut butter (peanut, almond, cashew… it’s up to you)!
- coconut milk
- Blueberries, strawberries and raspberries are your best fruit options as they are low sugar (and therefore lower carb). Bananas and other tropical fruits are no-go’s due to their high sugar content.
- Green vegetables such as spinach, kale – whatever you fancy!
- A scoop of pea protein isolate or whey protein isolate powder to keep the protein content high, but the carbs low.
The nutritional content of your smoothie will be determined by your ingredients so mix it up and find some combinations that work for you! Enter the ingredients into a calorie calculator such as MyFitnessPal to calculate the precise nutritionals if you are tracking your calories/macros.
Tip – coconut milk and coconut yogurt are superior keto-friendly milk and yogurt options over dairy or other plant-based options due to their unrivalled low-carb and high-fat content.
One of the best sources of healthy fats, olives are a keto-friendly snack that takes no effort whatsoever! Olives contain around 11-15% fat, 75% of that fat content is oleic acid – a monounsaturated fatty acid which is the main component of olive oil. Another keto-friendly benefit of olives is that they have a very low-carb content, at around 4-6% an olive – most of which being from fibre. Olives are also a fantastic source of vitamins and minerals such as vitamin E, iron and calcium. These little gems are also packed with antioxidants so if you’re looking for an easy and nourishing keto snack, olives are a great option!
Nutrition per 100g olives – kcal: 125, Protein: 0.8g, Carbs: 6.3g, Fat: 10.7g
Nuts are an exceptional keto-friendly and fuss-free snack that you can enjoy on their own or combined into a meal. Nuts are packed full of healthy fats, low in carbs and high protein to boot! Not all nuts are created equal, so it’s recommended to have a variety to reap the full range of benefits available. As nuts store very well and are not easily perishable; keep a bag of mixed nuts in your bag, locker, car – anywhere you see fit, so you’re never stuck for a keto snack wherever you are. You’d be nuts not to… sorry!
On average, mixed nuts contain:
Nutrition per 100g – kcal: 652, Protein: 16g, Carbs: 12g, Fat: 58g
Cheesy Stuffed Mushrooms
You’ll want to stuff yourself silly with these delicious shrooms! Filled with cream cheese and crispy bacon, …these are a seriously tasty keto-friendly treat!
- 225g bacon
- 12 medium sized mushrooms
- 2 tbsp butter
- 200g cream cheese (can use garlic and herb for extra flavour if desired or goats cheese works well too)
- 3 tbsp chives, finely chopped
- 1 tsp paprika powder
- Salt and pepper
- Preheat the oven to 200C.
- Fry the bacon until it’s very crispy. Allow to cool and then crush into crumbs – reserve the bacon fat.
- Remove the stems from your shrooms and finely chop. Fry them in the bacon fat, adding butter if required.
- In a bowl, mix the bacon crumbs with fried mushroom stems and remaining ingredients.
- Fill each of your mushrooms with the mixture and bake for 20 minutes until golden and dig in!
These make the perfect snack, starter, side dish and are a great addition to breakfast – trust us, you’ll be eating these a lot! You can change up the flavour using different meats and cheese; chorizo and goats cheese work wonderfully!
Nutrition per stuffed shroom – kcal: 72, Protein: 6g, Carbs: 0g, Fat: 5g
Hard boiled eggs
A fail-safe keto friendly snack, super-cheap and easy to prepare. High in both protein and fat, with literally zero carbs – eggs are a no brainer! You can even buy pre-cooked hard boiled eggs in most supermarkets nowadays so another great grab-n-go option if you’re out and about.
Pack a few for on-the-go snacking; your colleagues/friends may not thank you when you whip them out – but your body certainly will!
Nutrition per large boiled egg – kcal: 72, Protein: 6g, Carbs: 0g, Fat: 5g
Beef Jerky is a wonderfully convenient and tasty keto-friendly snack. Beef Jerky tends to have a very good shelf life so stocking up on a few packs is a safe bet for future snacking to keep on your desk, in your gym bag, pretty much anywhere you find yourself in need of a snack!
Nutrition per 50g pack of TPW Beef Jerky – kcal: 139, Protein: 27g, Carbs: 2.5g, Fat: 2g
Tip – it is worth bearing in mind that overconsumption of protein when following the keto diet can actually knock your body out of ketosis (the fat-burning process we are aiming for). So a good range to keep your protein intake is within 1.5-2 grams of protein per KG of bodyweight to ensure your body remains in the fat burning state of ketosis.
4.8/5 (23 Reviews)
Following a low carb plan and need some keto food options that won’t kick you out of ketosis? Whole Foods has a great selection of sweet or savory keto snacks!
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Article written by Amanda S.
WHAT IS WHOLE FOODS?
Whole Foods Market is a healthy grocery store haven for all those living a lifestyle with dietary restrictions. Whether you’re looking for keto, paleo, vegan, or just on the hunt for healthy organic or Whole30 compliant foods, Whole Foods is the place for you.
If you’re new to the keto diet, you’re probably wondering what foods you can and can’t eat. A great place to start is checking out the comprehensive Ketogenic Diet Guide that gives you a breakdown of which fats, protein, vegetables and fruit work best on a keto diet.
And to help you on your Whole Foods grocery haul, be sure to print out this Keto Shopping Guide for the best keto foods to add to your shopping cart.
Keep in mind that if you don’t live near a Whole Foods or find it on the pricey side, many keto foods are widely available at other grocery stores such as Trader Joe’s, or online.
If you’re a Trader Joe’s fan, be sure to check out our shopping guide for The Best Keto Foods to buy at Trader Joe’s and our Trader Joe’s Whole30 Shopping Guide.
Whole Foods Shopping Tips:
Shop in Bulk: Whole Foods has a big bulk section which allows you to only buy what you need. The labels list the ingredients and nutrition facts too so you know what you’re getting!
Amazon Prime member? Get a discount at Whole Foods! Yup, ever since Amazon and Whole Foods merged, you can get an extra discount at Whole Foods if you are an Amazon Prime member. Simply scan a QR code at the register using the Amazon app.
Shop the Produce, Salad and Hot Food Bars: If you are craving a healthy and fresh snack, check out the extensive organic produce section, salad and hot food bars Whole Foods has to offer. They have a robust salad bar as well as a delicious olive bar to help with some snack cravings.
Check out their conveniently prepared fresh foods: With pre-sliced fruits and veggies, you can find a fresh snack on the go!
Keto Snacks at Whole Foods
Some affiliate links are included below:
With Whole Foods changing up their stock fairly regularly, these are the best snacks they have to offer now:
Avocado is my #1 keto snack of choice. It’s full of healthy fats and the perfect way to get fiber and potassium into your diet. And if you don’t feel like making your own guacamole – Whole Foods has a ton of guacamole with no added sugars.
2. 365 natural almonds
In addition to their bulk section, Whole Foods has a large variety of nuts and seeds. 365 Everyday Value is Whole Foods personal line and it’s usually cheaper than other brands!
Photo: Whole Foods
3. Vermont cracked pepper beef and pork meat stick
Basically a healthy version of the Slim Jim. But with real ingredients. It’s a great high protein, low carb snack.
Photo: Whole Foods
4. Lily’s Sweets Chocolates
And if you’re craving some chocolate and cacao nibs aren’t cutting it, Lily’s Sweets has some delicious options. They come in a variety of flavors and are all sweetened with Stevia – low carb and perfect for all the sweet tooths out there.
5. Raw Cheese
Whole Foods has an extensive collection of high-quality raw cheese and goes perfectly if you’re planning on putting together a an epic Cheese Board.
6. Perfectly Crisp parmesan crackers
And if you’re looking for travel-friendly cheese on the go, these crackers are also great options and are made from 100% cheese.
Photo: Whole Foods
7. Go Pig or Go Home chili and salt pork rinds
This salty and crunchy snack is for those of you with the late night chip cravings.
Photo: Whole Foods
8. Moon Cheese
A natural snack without any weird ingredients. Plus, they are gouda!
Photo: Whole Foods
9. Epic venison jerky
An all natural jerky that’s made of game meat is healthy, natural, and a perfect keto-approved snack.
Photo: Whole Foods
10. Nut and seed butters
And if you’re looking for almond butter, cashew butter or sun butter, Whole Foods has an extensive collection with no added sugars.
11. Siete Cashew Queso
A delicious dairy free queso option for those that following a clean keto or dairy free keto lifestyle.
Photo: Siete Foods
This is by far the best chimichurri you can find in a bottle. It tastes fresh and has all clean ingredients. Perfect on eggs, chicken, steak and over zucchini noodles – it’s Whole30, keto and paleo
Foods to Avoid at Whole Foods
Dried Fruits – many of these are full of sugar and high in carbs
Healthy Organic Juices and Drinks – many of these are sweetened with organic sugar, agave or other “healthy” sweeteners that will have an impact on your blood sugar.
Bulletproof Bars and Drinks – many snack bars and drinks are marketed “keto-friendly” these days but that doesn’t mean they . Many of these products are high in carbs and with a long list of questionable ingredients.
Try these Keto Granola Bars that are made with ingredients you can feel good about. And if you don’t feel like making your own, Quest Protein Bars are a popular choice with many keto followers.
Low Fat Yogurt or Yogurt Covered Anything – many of the low fat yogurts are full of sugar. If you’re craving yogurt, choose a brand that is high in protein, full-fat and low in carbs. Kite Hill – plain is an option for an occasional treat.
Organic Snacks such as Veggie Straws or Smart Sweets – Whole Foods has a massive selection of chips and sweets. However, many of them are made with high carb fillers and sweetened with weird ingredients and harsh on your digestive system
More keto grocery hauls or keto guides:
Low carb Pantry Shopping Guide
How to Get Back into Ketosis Fast
Keto Foods to Buy at Trader Joe’s
How To Stay Low Carb / Keto When Dining Out
How To Start The Ketogenic Diet Guide
Whole30 Guide & Shopping List
One of the hardest parts of a new diet (or learning that you have a food allergy) can be figuring out which foods are OK to eat.
On top of that, sticking to a budget can be hard if you’re looking for something super specific.
Creating a simple grocery list can quickly become an endless internet search of which dishes qualify as Whole30. Or maybe you’re scouring keto-friendly Instagram accounts for inspiration. Starting this month, thanks to Whole Foods, there is a new tool available that quickly filters products by dietary preference — and lets you know if your local Whole Foods has it in stock.
Trending stories,celebrity news and all the best of TODAY.
The tool also quickly identifies local sales and deals that are available just for Amazon Prime members.
Keto Power Bites
Frances Largeman-Roth, RDN
Whole Food says the tool was created as a way to better serve its clientele: A study, conducted by corporate, surveyed store regulars and found that one in three people “shop according to a specific diet.”
The digital product catalog can be viewed on your desktop or any mobile device, but it is not currently available through the Whole Foods app. Customers can visit products.wholefoodsmarket.com (or just click on “Products” from the Whole Foods Market homepage). At the top of the page, select “Filters,” and then choose from the following popular diets and restrictions: vegetarian, vegan, gluten free, paleo friendly, keto friendly, sugar conscious, dairy free, kosher, organic, Whole Foods Diet, Engine 2, low sodium and low fat.
The site proceeds to list hundreds of items available at the selected store and also allows customers to view items all at once or to further filter by another food category, like various types of snacks, produce or prepared foods, for example.
Whole Foods launches a new feature on its website to help customers shop for diet-friendly foods.Whole Foods/screenshot
The tool also allows folks on a budget to check off sale-only items and Amazon Prime member deals (since the grocer now offers perks from its new owner), and it can list products by price from low to high.
The feature is great way to put together a perfect grocery list, meal plan or just to double-check whether an item qualifies for a new diet or is actually free of a specific allergen.
Full disclosure: The “keto” filter does have a lot of meaty offerings.
Stick to your resolutions with sugar-free meals
Jan. 26, 201903:35
Mama mia! The rumors you’ve heard are true. Now you can crave pasta and eat it, too. There are plenty of low-carb pasta alternatives you can incorporate into your ketogenic diet.
The recent growth in popularity of the low-carb and ketogenic diet has led to many new ways to get your pasta fix without losing sight of your health goals.
Pasta is a staple in international dishes from all over the world. And, much like bread and rice, pasta takes up its fair share of space in the store. The variety of pasta available to consumers today includes all different shapes and sizes to complete any meal, making it difficult to resist.
Birthday Cake Keto Bars are here!
The answer to your sweet tooth. 17g of fat, 3g of net carbs, incredibly delicious.
Whether you’re craving fettuccine alfredo, meatballs and marinara, or rotini with a creamy tomato sauce base, these low-carb noodles make the perfect substitute for traditional pasta. Simply swap one of the following options in your favorite pasta recipe, and bon appetit!
Why Isn’t Pasta Low-Carb Friendly?
Pasta is the all-time comfort food, first traced back to 1154 in Sicily. It was originally made from an unleavened dough of durum wheat flour, mixed with water or eggs and then formed into different noodles (or sheets, for those lasagna lovers out there).
While there are many different types of pasta today, the classic cooked, unenriched traditional pasta is about 30 grams of carbohydrates per 100 grams. That’s your entire daily carbohydrate intake on the ketogenic diet, if you’re lucky.
After that comes a minuscule 0.9 grams of fat, about 6 grams of protein, and minimal micronutrients. Even whole wheat pasta, advertised as a health food, contains 37 grams of total carbohydrates.
You’re thinking, “I’m never going to enjoy spaghetti and meatballs again.” False. You can enjoy your favorite pasta dishes — including lasagna noodles — on a low-carb diet with a keto-friendly alternative. Here are a few delicious low-carb substitutes.
Pictured: Lemon Balsamic Chicken with Zoodles
Zoodles are simply zucchini that’s been spiralized into noodles. You aren’t limited to zucchini only — select your favorite low-carb veggie, insert into a spiralizer, and rotate clockwise until noodles come out the other side.
Why You’ll Love It
Once you cook zoodles (see below), they lose their fibrous texture, absorbing the pasta sauce and its flavor. You might find zoodles preferable to other pasta alternatives because they taste like whatever sauce you pair with it.
The macronutrients of zoodles are about 5 net grams of carbohydrates, zero fat, and around 3 grams of protein per cup. The health benefits of zoodles make them perfect for anyone diagnosed with diabetes, trying to lower their blood sugar, or otherwise following a ketogenic diet. Zoodles are packed with a number of vitamins and minerals — vitamins A, C, B and potassium to name a few.
Try It Yourself
To make zoodles, all you need is one to two zucchini and a spiralizer. If you don’t own a spiralizer, you can one for less than $30 on Amazon.
Spiralize your zucchini, then allow to rest on a paper towel. Sprinkle with salt. Zucchini is filled with water, so the paper towel ensures you’re not left with soggy pasta.
Cook with a little olive on the stovetop to reach your desired texture: Thirty seconds in the skillet offers an al dente pasta, while two minutes is a bit softer. Or, bake your zoodles in a pasta casserole with this recipe.
#2: Almond Flour Pasta
Almond flour pasta is prepared similarly to regular pasta, substituting almond flour for wheat or white flour. With the growing number of gluten-free and low-carb products, you can find quite a few store-bought options as well.
Almond flour is a great low-carb pasta alternative. It contains 1.6 grams of carbs and 1.6 grams of dietary fiber, resulting in zero net carbs. White, bleached, enriched flour contains over 76 grams of total carbohydrates with only 2 grams of fiber. Almonds are also an excellent source of healthy fats, vitamin E, manganese, and magnesium.
While there are many almond flour pastas advertised as low-carb, be sure to triple-check the label. Many brands contain more carbohydrates than you’d believe. Al Dente Carba-Nada contains over 24 grams of total carbohydrates, or 17 grams net carbs. Fiber Gourmet, also advertised as low-carb, contains over 40 grams of total carbohydrates per serving and 3 grams of sugar.
Instead, try a homemade version. Make sure you don’t choose a recipe that includes tapioca flour or tapioca starch — it’s extremely high in carbs. Swap your low-carb pasta in your favorite noodle dishes, then sprinkle with parmesan cheese for a creamy, delicious Italian dish.
#3: Spaghetti Squash
Pictured: Baked Spaghetti Squash
Spaghetti squash makes the perfect everyday pasta alternative. Once you cut a spaghetti squash in half and bake it, you can use a fork to scrape the inside into super thin noodles.
Spaghetti squash contains only 5 grams of net carbs, zero fat, and one gram of protein per cup, making it the perfect pasta substitute for those on a low-carb or ketogenic diet.
Those are just the macronutrients, though. When it comes to minerals, you can count on spaghetti squash to give you the optimal amount of calcium, potassium, magnesium, phosphorus, and sodium.
You can find spaghetti squash in just about any local grocery store. To make it, preheat your oven to 400 degrees. Bake for 40 minutes, then allow to cool slightly. Once you can handle the squash without burning yourself, steady the squash with one hand and, using a fork, shred the squash with the other.
Top your spaghetti squash with a keto-friendly alfredo sauce made with heavy cream (topped with shredded mozzarella for some extra love). Pro tip: If you have any leftovers, reheat them in a hot skillet with a little olive oil the next morning. They taste just like hash browns.
#4: Egg Pasta
Egg pasta typically combines egg with cream cheese, offering a low-carb pasta substitute. Some store-bought versions might combine egg with flour (white, almond, or other). If you find egg pasta in stores or online, you’ll cook it just like “regular” pasta. Simply toss a large handful in a pot of boiling water, then allow to cook until it reaches your desired texture.
Low-carb egg pasta is typically tasteless, with a similar consistency to regular flour. You will love it for its macro content, combining the protein from eggs with the fat from the cream cheese. Eggs are one of the most affordable and nutrient-dense foods you can buy with zero carbs, 6 grams of fat, and 7 grams of protein. Cream cheese is a keto-friendly dairy product, as long as you buy from a high-quality source.
If you ever made cloud bread as an alternative low-carb bread, making egg pasta follows a similar process. In some recipes, you’ll see wheat gluten added to the recipe. If you’re diagnosed with celiac disease or are otherwise looking for a gluten-free option, substitute guar gum or xanthan gum for wheat gluten.
#5: Miracle Noodles
Pictured: Miracle Noodle Stuffed Chicken
Miracle noodles, also known as shirataki noodles, are carb-free and calorie-free. They are clear in appearance and quickly absorb whatever flavors they’re cooked with.
You read the above paragraph correctly: Miracle noodles contain zero calories. They’re mainly made up of glucomannan — a fiber from the konjac root.
The fiber is mixed with water and a small amount of lime juice to give miracle noodles their shape. Once the mixing and shaping is done, it’s boiled together to form noodles comprised of 97% water and 2% glucomannan fiber. Miracle noodles are also gluten-free, soy-free, and vegan.
So where can you find these shirataki noodles? As they become more popular, you’ll more likely see them in grocery stores near you. They are also available via online retailers.
Miracle noodles make an excellent low-carb pasta for pad thai or ramen. You could also cover them with a keto-friendly cheese sauce to make mac and cheese.
#6: Cabbage Slaw
Pictured: Keto Crack Slaw
Like zoodles, cabbage noodles (or slaw) are nothing other than a vegetable sliced into noodles. Cabbage has been used in Italian cooking — think cabbage rolls — long before low-carb pasta became popular.
With less than 4 grams of net carbs, zero grams of fat, and one gram of protein per cup, you can add cabbage spaghetti (or cabbage slaw) to any dish you desire.
In addition to being low calorie, cabbage spaghetti is a nutritional powerhouse that has some key health benefits. These benefits include strong anti-inflammatory properties, multiple antioxidants, and vitamins and minerals including vitamin K, vitamin C, folate, calcium, magnesium, and potassium.
To prepare, cut the cabbage to resemble the noodles you desire. For angel hair pasta, slice finely. For a stir-fry or lo mein, slice into a thicker noodle. Or, prepare a meaty tomato sauce for deconstructed cabbage rolls.
#7: Black Bean Pasta
Black bean pasta is simply pasta made from black beans. Like almond flour pasta, you will typically find this in the grocery store.
This may be one of the few times you can enjoy legumes on keto, so enjoy it while it lasts. Black bean pasta is loaded with protein — 25 grams, in fact. While it is low in fat (just 2 grams), it’s also low-carb, containing just 5 grams net carbohydrates.
Unlike almond flour pasta, you might be better off ordering black bean pasta online. The Explore Asian brand is one you might consider, simply because of its low net carb content. While enjoying black noodles might take some getting used to, the taste is typically preferable to shirataki or other pasta alternatives. Pair with your low-carb bread smothered in garlic and butter.
#8. Cauliflower Pasta
Yes, we may call kale a superfood but doesn’t cauliflower hold all the magical powers? Just as cauliflower can be mashed into “potatoes” or rolled into a pizza crust, you can also make your own pasta dish by baking cauliflower straight into it.
Not only is cauliflower the single most versatile food in existence, but it’s loaded with health benefits. Cruciferous vegetables like cauliflower have been shown to lower the risk of cancer and slow the rate of tumor growth. Cauliflower is also filled with antioxidants and vitamins C and K.
Roast or steam cauliflower until your desired consistency, then top with a creamy pesto sauce for an easy weeknight dish. Or, bring out your inner child and try this low-carb cauliflower mac and cheese that has a cook time of just 30 minutes.
Enjoy a Low-Carb Pasta Night
Have you been depriving yourself of your favorite pasta dishes because you were stressing over the carbs?
You can still enjoy your beloved Italian comfort food while keeping your carb count low. With these seven low-carb pasta alternatives, there is no shortage of pasta dishes you can make.
Have a favorite dish with one of these low-carb pasta substitutes? Share your ideas below!
13 of the Best Keto Foods (That Are Also Bulletproof-Approved) to Buy at Whole Foods
Whole Foods used to be known as “whole paycheck” (get it?), but no more. The natural grocery giant has gone through an image overhaul in recent years since it was bought by Amazon in 2017. Produce and quality meats are more affordable, and Amazon Prime members enjoy steep discounts on hundreds of products. If you’re on the keto diet, then look no further than your local Whole Foods for your low-carb needs.
Note: Prices for products may vary
Siete Family Foods Grain Free Tortillas, $7.99 for a pack of 8
Make #tacotuesday a healthy one with these grain-free coconut and cassava flour tortillas. Load them up with this Instant Pot meal prep chicken with thick slices of avocado, or make it a sweet treat with a generous smear of low-carb jam and coconut cream.
Bulletproof Collagen Protein
If you’re wondering why everyone is talking about collagen protein, give Bulletproof Collagen Protein a try. It hydrates and plumps skin and supports your joints. Add a scoop or two to your coffee or smoothie and watch as you start to age backwards.
Kerrygold Pure Irish Butter, $3.99 for 8 oz
Organic, grass-fed butter is one of the healthiest fats you can eat. Loaded with omega-3 fatty acids, metabolism-boosting butyrate, antioxidants, and vitamins, it’s no wonder butter is a staple of the Bulletproof Diet. Blend it into your Bulletproof Coffee or try making this quick and easy 3-ingredient avocado butter.
Bulletproof Cold Brew
Get all the benefits of Bulletproof Coffee in this convenient to-go bottle. The coffee mixed with butter and Brain Octane oil gives you focus, cuts cravings, and burns fat. Cold Brew comes in a variety of flavors — vanilla, mocha, and original. There’s also Cold Brew with collagen protein added, and that comes in original, vanilla latte, and dark chocolate. Drink straight or pour over ice and enjoy!
LaCroix, $5.49 for a 12-pack
It’s hard to believe this delicious, bubbly drink only has a couple of ingredients: carbonated water and natural fruit flavors sourced from essence oils. Stock up on a 12-pack to stay refreshed all summer long.
Veggie Noodle Co. Zucchini Spirals, $5.99 for 10.7 oz
Enjoy your favorite comfort foods minus the carbs with Veggie Noodle Co. Zucchini Spirals. Try them in this creamy carbonara zoodles with crispy bacon and sage recipes.
Artisana Organics Raw Almond Butter, $21.99 for 14 oz
Nuts make a great protein-packed snack. Raw almonds are chock-full of vitamin E, antioxidants, and anti-inflammatory phytosterols. Enjoy Artisana Organics Raw Almond Butter on celery sticks or mix equal parts almond butter and grass-fed butter with cocoa powder to satisfy any sweet craving.
Bulletproof Brain Octane Oil
Boost your mental energy with Bulletproof Brain Octane oil, a purified form of saturated fatty acids called medium-chain triglycerides (MCTs). There are different types of MCTs on the market, and some of these turn into ketones more quickly than others. Brain Octane is pure C8, the most ketogenic oil.
Brain Octane oil recently got a packaging upgrade, limiting spills and making it easy to throw into your gym bag for some pre-workout fuel.
Vital Farms Organic Pasture-Raised Eggs, $6.99 for a dozen
Pastured eggs come from hens that have had a good life roaming outdoors, free to eat whatever and whenever they want. When they are given feed, it’s organic. That equals happy chickens, and being Bulletproof means caring about the welfare of animals. Pasture-raised eggs are also higher in omega-3 fatty acids, vitamin A, and vitamin E than grain-fed eggs.
Wild Planet Wild Sardines in Extra Virgin Olive Oil, $2.99 for 4.4 oz
Sardines are one of the most nutrient-dense foods you can eat. This oily, low-mercury fish is high in omega-3 fatty acids, iron, calcium, magnesium, and potassium. A bonus? They’re one of the most budget-friendly healthy sources of protein.
Miracle Noodle Fettuccine, $2.99 for 7 oz.
Another low-carb alternative to traditional pasta, shirataki noodles are a keto-lover’s dream. Shirataki noodles are almost entirely calorie- and carb-free. Indulge your carb cravings with these 18 shirataki noodle recipes that will blow your mind (and not your diet).
Grass-fed, grass-finished ground beef
Whole Foods offers grass-fed, grass-finished ground beef at affordable prices. Grass-fed, grass-finished beef is better for the cows, the planet, and your health. Learn more about the benefits of grass-fed beef here. And if you need some recipe inspiration, check out these 23 easy and delicious ground beef recipes.
Primal Kitchen Avocado Oil, $12.99 for 16.9 fl. oz
Avocado oil is one of the healthiest oils you can consume. It has a high smoke point, which means it won’t get easily damaged during cooking. Avocado oil is also high in lutein (which strengthens eyes), vitamin E, and potassium, which helps neutralize free radicals.
Interested in more product recommendations for your favorite stores? Check out our low-carb roundups for Walmart, Target, and Costco.
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When we first spotted Trader Joe’s riced cauliflower a while back, we knew it was going to be big — a TODAY Food editor even witnessed two shoppers fighting over a bag.
Fast-forward a year or so, and the product is still flying off shelves — so much so that some stores are still reportedly loosely enforcing two-bag limits per customer — but Trader Joe’s is no longer the only place to get the hot product, either.
Cauliflower rice is available at Trader Joe’s in the produce aisle as well as the frozen. Tracy Saelinger/TODAY
Riced cauliflower — made by pulsing cauliflower in a food processor until it has the texture of rice — has caught on big-time in recent years as a low-carb rice substitute.
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Multiple Reddit threads out there are dedicated to the popular Trader Joe’s product—one even says that a local Trader Joe’s employee reported that the riced cauliflower is now the third best selling item in the store.
A staffer at a Trader Joe’s in New Jersey told TODAY Food that the two-bag limit “had been lifted,” though there’s now a two-box limit on the newer frozen cauliflower pizza crust. (Officially, Trader Joe’s does not allow limits on purchases, though customers in the New York City area are used to seeing max-purchase signs — one Reddit commenter wrote that until limits on the product were made, it sold out by 10 a.m. each day.)
Bags of the frozen riced cauliflower can stay in your freezer for months on end, which tempts people to stock up on them by the armful.Tracy Saelinger/TODAY
It’s so popular, the rice industry is even getting more than a little nervous about it, with allusions that it may start challenging producers’ ability to use the word “rice” on packaging.
Originally, if you wanted to cook with cauliflower rice, you had to make your own, using a box grater or food processor, but once it took off with the Paleo and clean-eating crowds, manufacturers started selling bagged, pre-prepped versions of it, which, at $2 to $3 a bag, are less labor-intensive and often more cost-effective than making your own.
Don’t freak out if you don’t live near a Trader Joe’s, though: It is no longer the only place you can get bagged cauliflower rice.
Green Giant has a whole line of riced veggies, including a “riced cauliflower medley” in addition to a riced cauliflower-and-broccoli combo, a riced cauliflower-and-sweet potato combo, and plain-old riced cauliflower.
Whole Foods also has its own 365 brand of riced cauliflower, and some Costco store carry the Farm Day Organic line of cauliflower “crumbles.”
So no need to buy a spare deep freezer for veggie hoarding: Just keep an eye open in any freezer aisle. But if you see those pizza crusts, snap up an extra one of those.
How to Make Cauliflower Rice
To Cook or Not to Cook?
Cauliflower rice can be eaten raw or lightly cooked (key word: lightly!). I usually enjoy it raw or slightly “cooked” by the warmth of the sauce we’re putting on top of the rice. Here are four great ways to enjoy cauliflower rice.
Pretty self-explanatory. Just process and eat! Great for cold grain-like salads or prep-ahead bowls that will be reheated.
A great option for a tender, more rice-like texture. Just don’t overcook! Heat a drizzle of olive oil in a pan and add some minced garlic. Once hot, sauté your cauliflower rice for about 5 minutes, stirring occasionally. Add salt and pepper after sautéing so the rice so it doesn’t get too soft while cooking. Serve immediately or refrigerate 4-5 days.
The fastest way to cook cauliflower rice. Just add your processed or grated cauliflower to a microwave-safe dish, cover, and cook on high for one minute. After a minute, check on the rice and then continue to cook in 30-second increments until desired texture. 2-3 minutes total should be enough.
The most flavorful way to cook cauliflower rice. Preheat your oven to 400 degrees F. Spread the processed or grated cauliflower evenly on a baking dish (you may need two) and bake for 15-20 minutes, stirring halfway through.
I Tried Whole Foods’ Cauliflower Pizza Crust and Didn’t Hate It
I’m of the philosophy that pizza is built on a foundation of soft, doughy goodness. Crusts should be thick-bodied and full of dips and curves. A good crust has give when you bite into it. An even better crust has a little bit of elasticity and, you know, gluten. Which is why I was somewhat skeptical of the proliferation of cauliflower pizza crusts flooding the frozen food aisles of grocery stores recently. Not only is Oprah a fan, but keto, low-carb, and gluten-free acolytes are jumping on the cauliflower pizza crust bandwagon too as this new beatnick base has a host of health benefits.
Yes, cauliflower is and has been for some time, “having a moment.” In 2018, sales of products that had cauliflower in them grew 71 percent in dollars according to Nielsen data. Roasting a whole head and making it your dinner party showpiece became a thing after Yotam Ottolenghi made it a thing. And because the cruciferous vegetable is not only aligned with the plant-based eating craze but is also naturally low-carb and nutrient-dense, it makes sense food startups like Outer Aisle Gourmet and big brands like Green Giant and Cali’flour Foods found other ways to use it.
But is cauliflower crust good for you? Depends on what you mean by healthier. Compared to a whole wheat alternative, they almost level out at calories, sodium content, and protein. In terms of carbs, you’re still higher with a whole wheat crust (that’ll ring you in around 21 grams versus cauliflower’s 14 grams). But what cauliflower touts is, well, cauliflower, which is high in fiber, choline, and antioxidants. If you consider that your average slice of non-whole-wheat pizza rings in at a whopping near-300 calories, you’ll be on top with a slice of cauliflower crust (about half of that calorie count). And, with a high nutrient density, it’s hard to deny that you’ll clock more healthy points than a pile of soft, doughy, cheesy goodness.
Related Reading: We Ranked the Best New Whole Foods Ice Cream Flavors | How to Save Money at Whole Foods
Though I have strong opinions about pizza and its crust content, I also love eating pizza, maybe too much, and realized perhaps this was a way to have it more often without feeling guilty about it. So I relented and took that first step—er, bite—into experimental pizza crust. Whole Foods is my jam, so I thought I would give its own brand of 365 Cauliflower Pizza Crust a try. It’s gluten-free, has half the sugar of traditional crusts, and is packed with vitamin C. My pizza oven (which is just a regular, New York city apartment oven) was ready to be fired up.
So when I pulled this pie crust out of its packaging, I was surprised to find it softer than I had expected, something I took to be a good sign. I had this idea of cauliflower crusts having the crunchiness of hardtack. The instructions were simple: remove from packaging, bake for 6-8 minutes, voila. So I lightly lathered its surface with tomato sauce, and proceeded to top it with a proportionate amount of mozzarella, a sprinkle of parmesan, and some basil, and let it do its thing.
I tossed the ‘za in at 425 degrees for a good 6-8 minutes then pulled it out. Slice by slice, I was in awe of its pliancy. In one bite, then two, then six, cauliflower pizza crust gained one serious new fan. What you’ll sacrifice: soft and doughy elasticity and those unparalleled pockets of tomato sauce. What you’ll gain: a still soft, albeit more textured crust with the added benefit of enjoying an actual pizza without hating yourself as you stare at an empty Dominos box. And the taste? Not game changing, and certainly not the real deal, but not bad either. Cauliflower pizza crust tasted like a simplified version of true dough. Does it taste like bread? Hell no. It’s subtly grainy with a bread-like appeal though. It is distinctly veggie-based, but not completely bland. Plus, cheese and sauce on top of anything is generally going to taste pretty damn good.
Related Reading: The Best Whole Foods Brand Products You Can Buy on Amazon
Header image by Chowhound.Keto at whole foods