Top Keto Walmart Grocery List Items

Written by Chrissy Arsenault, MBA, RDN, LD

Ultimate Guide to Making a Keto Grocery List

If you’re looking for guidance on how to make a keto grocery list for Walmart, you’re in luck.

In this post, we’ll review why the keto diet is so popular, who it’s recommended for, and share a comprehensive grocery shopping guide to help you on your keto journey.

Why Is the Keto Diet Popular?

The keto diet has gained the spotlight for some of the following reasons:

• May help regulate blood sugar [1]
• May help with weight loss: The fullness from eating fat and protein (vs. carbs) often allows keto dieters to consistently reduce overall calorie intake loss [2] [3]
• Positive improvements to gut health: Specifically, the ratio of Firmicutes to Bacteroidetes is an indicator of a healthy gut, which is often found in keto dieters [4] [5]
• Potentially improved performance in endurance athletes [6]
• Includes delicious food so that you don’t feel like dieting! Fat has a yummy mouthfeel and keeps you fuller for longer than carbs do.

If you’re willing to put in the effort to consistently stick with this diet, you may be able to reap the many health benefits!

Who Is the Keto Diet Recommended For?

The keto diet may be well-suited for:

1. People that like having rules and structure 
2. People who can follow a diet or lifestyle over the long-term 
3. People looking to lose weight with an “easier” way to reduce calories without feeling hungry
4. People who understand the basics of nutrition, including the three macronutrients (carbs, fat, protein) and counting net carbs
5. People who want to control their blood sugar levels 
6. People who are busy and want foods that keep them full and provide steady energy throughout the day
7. People who are active and want to eat nutrient-dense foods to help with performance

Keto Grocery List Guide for Walmart

Before you head out, let’s put together a keto grocery shopping list, including ingredients, prepared foods, and keto snacks to buy at Walmart! 

Reviewing each grocery aisle as you prepare your keto grocery list for Walmart makes it easy to prepare for the upcoming week. This exercise can also help you limit impulse purchases that could detract you from sticking to your keto diet or purchasing items you won’t actually eat.

Fruits & Vegetables

When you first walk into Walmart, you’ll notice plenty of fresh produce to choose from. Many health experts recommend getting at least five servings of fruits and vegetables in a day. [7]

Even within keto diet restrictions, there are plenty of nutritious, low-carb items to pick up at Walmart in the produce aisle. Follow these simple tips when you’re shopping for fruits and veggies:

• Choose a variety of colors! “Eating the rainbow” helps ensure that you are getting your essential nutrients, vitamins, minerals, and antioxidants. 
• Watch the net carb content, especially with fruits. If you want to keep your body in ketosis, you’ll have to keep your net carb intake very low. Choose fruits that are lower in net carbs, like blueberries and raspberries, and enjoy them in moderation. If you’re looking for keto desserts at Walmart, buy fruits at Walmart instead of standard, sugary treats.
• Consider frozen produce, which is just as rich in nutrients unless other ingredients like salt and preservatives are added. Try to limit or avoid canned produce as they’re usually heavily processed.
• Limit or avoid smoothies and juices whenever possible. They’re generally high in added sugar (and juices are low in dietary fiber). Also, beware of juice cleanses – our livers and kidneys already naturally perform detox for us!

Here’s a quick breakdown of some of my favorite keto grocery items to add to your list:

• Brussels sprouts
• Broccoli
• Dark leafy greens
• Mushrooms
• Peppers
• Cucumber
• Asparagus
• Zucchini
• Lettuce
• Cabbage
• Berries (small servings only)
• Avocado
• Coconut
• Olives
• Watermelon
• Lemon
• Lime
• Unsweetened coconut flakes

Dairy Alternatives & Dairy

Dairy alternative options for keto include coconut, almond, cashew, and hemp. Consider which ingredient you prefer from a taste and nutrition profile standpoint.

Although dairy alternatives are generally lower in protein than cow’s milk, they are usually fortified with vitamin D and calcium for bone health. Some delicious and nutritious items you can add to your grocery list include:

• Cultured “yogurt” from nuts, hemp, rice, or soy can be rich in fats and have a creamy texture like yogurt made from cow’s milk. Top with seeds, nuts, and Munk Pack Sea Salt Dark Chocolate Keto Nut & Seed Bar pieces for a healthy, plant-based keto snack! It is also a great addition to keto smoothies alongside nuts, a dairy alternative milk base, and some berries. Check the nutrition label to ensure that the yogurt has less than 2 grams of added sugar.
• Dairy alternative milk products are great bases for nutty keto smoothies. They’re often rich in healthy fats. Whenever possible, look for unsweetened varieties.
• Vegan cheese (soy or nut-based) can run a little high on sodium and carb content but can be enjoyed in moderation to top off keto meals and sides.

If you’re an omnivore, milk, cheese, and yogurt are naturally rich sources of calcium and vitamin D. Additionally, the fuller fat options can help you reach your optimal fat intake while on keto!

• Plain, whole milk Greek yogurt contains probiotics to help with digestion and may help you stay full. Try to avoid “light” yogurts since they are typically loaded with high-intensity sweeteners that may leave you craving sugar and tend to be lower in fat.
• While cheese isn’t the healthiest food on our grocery list, it’s a good source of zinc, vitamin A, vitamin B12, and phosphorus. When shopping for cheese, look for ones with less than 5g of net carbs and made with no chemical colors or preservatives — cheese is naturally creamy white, so most bright orange cheeses are dyed that color. Cottage cheese is a relatively healthy and keto-suitable option to consider.
• Cow’s milk is filling and contains protein, vitamin D, and calcium. However, the higher the fat content, the higher the saturated fats – enjoy in moderation but use the higher fat to your advantage to meet your keto needs!
• Both butter and margarine are high in calories and saturated fat – which may raise your “bad” cholesterol known as LDL and may contribute to heart disease – so use in moderation. Also, margarine may contain trans fats, which may increase your unhealthy cholesterol and decrease your healthy cholesterol.

Lean Proteins

You might have heard that only animal-based proteins are sources of “complete protein or amino acids”. However, by eating a healthy variety of plant-based proteins, you can actually get all essential amino acids in your diet. 

We use proteins (long chains of amino acids) to build muscle, bone, blood cells, support immunity, and more. Moderate protein intake while on a keto diet can help you stay full.

A couple of keto-friendly, plant-based protein options to add to your list include:

• Tofu is an Asian ingredient that is super versatile. You can use it as the protein source for a meal or add soft tofu to nut smoothies as a protein boost!
• Miracle noodles are made with shiitake mushrooms. This means that they’re lower in net carbs while supplying healthy protein.
• Tempeh is similar to tofu but made with fermented soybeans for added probiotic digestive benefits.
• Edamame (in small portions) is a terrific plant-based protein source. Enjoy edamame as a snack or as a side dish!

Omnivore friends – eggs, fish, poultry, beef, and pork are excellent sources of nutrients like iron, zinc, selenium, and B vitamins.

• Fatty fish contains healthy omega-3 fats (EPA & DHA). For salmon, look for the words “wild-caught” to get the higher omega-3 content. For all other fish choices, consider smaller fish like sardines or anchovies — they’re the richest in calcium and omega-3 fatty acids and contain the least contaminants. Avoid or limit farmed fish, as they are often fed grain-based diets that produce fish with lower omega-3 – and they’re often given dyes to make their flesh appear more orange – yuck! 
• Shellfish are also rich in healthy fats if you’re not a big fan of fish.
• Eggs are healthy choices with a good macronutrient profile for keto. 
• Try to avoid deli meats whenever possible since many are high in preservatives and sodium content. 

Whole Grains & Cereals

Whole grain products contain bran, which includes dietary fiber, minerals, and has a nutty flavor. They also contain antioxidants, lignans, phenolic acids, and phytoestrogens that may help prevent chronic diseases. 

Although many whole grains out there are high in fiber (i.e. lower in net carbs than refined grains) and boast many health benefits, most of the net carb content per serving is too high to consider including on your keto grocery list for Walmart. Instead, consider miracle noodles, zucchini noodles, or cauliflower rice as alternatives – they’re all low in net carbs.

Most cereals, oatmeal, and oats are unfortunately not allowed on keto, either. They’re often high in carbs and added sugars. If you’re looking for a healthy granola alternative, consider Munk Pack’s Blueberry Vanilla Almond Keto Granola Bar or Coconut Cocoa Chip Keto Granola Bar as they are low in net carbs. Instead of oats, they’re made with a nutritious mix of nuts and seeds.

Nuts, Seeds & Oils

The best aisle to find keto snacks at Walmart is the nuts and seeds aisle! Unlike the Standard American Diet that often includes items like chips, cookies and brownies, a keto lifestyle focuses on foods that are low in net carbs while nutrient-dense and tasty.

• Nuts are great keto snacks for any time of day! You can find a wide range of nuts including almonds, walnuts, pecans, cashews, and macadamia nuts. Try to choose unsalted nuts whenever possible. Also, avoid trail mixes that contain chocolate or raisins since these ingredients are high in added sugar and net carbs.
• Seeds such as flaxseed, chia, sunflower, and pumpkin are all healthy options to consider adding to your list. 
• Munk Pack Keto Nut & Seed Bars (Sea Salt Dark Chocolate Keto Nut & Seed Bar, Peanut Butter Dark Chocolate Keto Nut & Seed Bar, Caramel Sea Salt Keto Nut & Seed Bar*): If there was an award for the best keto bars at Walmart, it’d undoubtedly go to Munk Pack Keto Nut & Seed Bars! They have less than 1g sugar, 3g net carbs per bar, and are rich in heart-healthy fats to help you stay on track with keto. Plus, they’re absolutely delicious and help satisfy any sweet and salty cravings.
• Munk Pack Keto Granola Bars (Blueberry Vanilla Almond Keto Granola Bar*, Coconut Cocoa Chip Keto Granola Bar*): Boasting only 1g of sugar and 2-3g net carbs per bar, these are the best keto bars at Walmart if you’re looking for a chewier bar that has a texture most like a standard granola bar. Instead of the usual carb-laden snack bars, these bars are made with nuts, seeds, and a natural, plant-based sweetener called allulose which has virtually no impact on blood sugar.

• Nut butter products such as cashew or almond butter can be keto-friendly, as long as they contain less than 5 grams of added sugar per serving. These are also great options when you’re shopping for keto desserts at Walmart!

Additionally, pick up some avocado oil, extra virgin olive oil, and coconut oil in the baking and oils aisle to add to all your foods. Having these staples in your pantry will help you meet your fat intake goals while on keto!

*Only available in select Walmart stores. Check your local store’s availability before shopping in-store or pickup.

Other Staples

Most of the other aisles aside from the ones I’ve covered above contain many processed foods with empty calories, so I recommend sticking to the basics. However, some of the other staples I’d recommend as part of your grocery list include:

• Vegetable broth (or bone broth for omnivores) to help hydrate and replenish electrolytes – this can help stave off symptoms of the keto flu.
• Coffee or tea is acceptable as long as you don’t add high-intensity sweeteners or sugar
• Herbs and spices
• Sea salt
• Select plant-based sweeteners like allulose (our favorite!), monk fruit, stevia, or erythritol
• >90% cocoa dark chocolate in moderation to help with sugar cravings

The Bottom Line

Whether you’re shopping at Walmart or your local independent grocer, making a keto grocery list doesn’t have to be a chore now that you have our comprehensive guide! If you are committed to living a healthy keto lifestyle, try some of our tips and tricks next time you’re headed to the store and let us know what you think!

What other questions do you have? Comment below and let me know!

 

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