Publix's Keto Food Options: What's Available?

If you're on a keto diet, you might be wondering whether Publix stocks any suitable food options. The good news is that it does!

Publix is a regional grocery store with locations across the American South, from Florida to Virginia. It offers a comprehensive selection of keto-friendly foods, including meat, cheese, seafood, and fresh produce.

In the deli section, you'll find a range of Boar's Head brand products, such as roasted turkey breast, mortadella with pistachios, and corned beef, which are all low in net carbs and added sugars. The produce section offers a wide array of standard vegetable offerings, as well as cruciferous vegetables like broccoli, cauliflower, and kale, which are ideal for a keto diet.

For those with a sweet tooth, there are also keto-friendly desserts and ice cream options available at Publix, such as Enlightened Keto Cheesecakes and Rebel Keto Ice Cream. And if you're looking for a quick and easy meal, RealGood frozen foods offer a range of low-carb options, including chicken enchiladas with only 2g net carbs per piece.

So, if you're following a keto diet, rest assured that Publix has got you covered with a variety of delicious and nutritious options to choose from.

Keto-friendly bread, buns, and wraps

If you're on a keto diet, you might think that bread is off the table. But with so many low-carb options available now, you can easily find bread that fits within the keto carb limit. Here are some keto-friendly bread, buns, and wraps you can find at Publix:

Nature's Own Life Bread

With 6.5g net carbs per slice, Nature's Own Life Bread is a great low-carb option. It has only 40 calories per slice, making it ideal even for non-keto family members. This bread is free from artificial preservatives, colours, flavours, and high fructose corn syrup.

Base Culture Keto Bread

Base Culture's keto bread is made with Arrowroot flour and golden flax, giving it a nutty taste without the extra carbs. It's gluten-free, soy-free, dairy-free, and 100% paleo. Each slice has 4g net carbs, so you can enjoy sandwiches while staying in ketosis.

Arnold Superior Keto Bread

Arnold's keto bread, made with sunflower flour, has just 3g net carbs per slice. It's a great option for a BLT sandwich. Keep in mind that it has a high fibre content (8g), which may cause stomach discomfort for some people.

Sola Bread Sweet Oat

This bread has a surprising 3g net carbs per slice, flavoured with the natural sugar-free sweetener Erythritol. Other ingredients include sunflower kernels, oat fibre, and flaxseed meal, making it a healthy keto breakfast option.

Base Culture Keto Buns

These keto buns have a tiny amount of net carbs, so you can enjoy keto BBQ without worrying about excess carbs. Just remember not to eat a whole bun in one sitting, as they have 21g of fibre, which may cause digestive issues.

La Banderita Carb Counter Wraps

These 8" wraps are made with fibre and whole wheat flour to keep the carbs down. With 5g net carbs, 5g protein, and 80 calories per wrap, they're perfect for keto-friendly burritos, tacos, and quesadillas.

Mission Carb Balance

Mission's Carb Balance range offers wraps with 2-5g of net carbs per wrap, giving you the freedom to choose. You can even cut these wraps into triangles and fry them to make keto-friendly tortilla chips!

Ole Xtreme Wellness Keto Wraps

These 10" fibre-rich wraps are great for a keto lunch. Each wrap has 7g net carbs and is a versatile option for roll-ups or as a bread/rice replacement. They also provide good fats (Omega-3) in every serving.

Tumaro's Carb Wise

Tumaro's keto wraps are thin and flexible, so they won't feel like cardboard. They're also surprisingly durable and can hold your veggies in place without breaking. The multigrain wraps are the most keto-friendly option and have a long shelf life when stored frozen.

So, if you're on a keto diet, don't fret! Publix offers a variety of keto-friendly bread, buns, and wraps that can satisfy your cravings while keeping you in ketosis.

Keto snacks

Deli Counter

The deli section at Publix offers a comprehensive selection of Boar's Head brand products, including various types of meat and cheese. When selecting lunch meats, avoid those with maple or honey glazes, as they may contain hidden sugars that can kick you out of ketosis. Some good options for low-carb meats include:

• Boar's Head Ovengold Roasted Turkey Breast
• Boar's Head Mortadella with Pistachios
• Boar's Head EverRoast Chicken Breast
• Boar's Head Top Round Corned Beef

Produce

The produce section at Publix offers a wide array of standard vegetable offerings, as well as some unique items. To ensure you're getting adequate fiber on the keto diet, focus on leafy greens, cruciferous vegetables like broccoli, cauliflower, cabbage, kale, and Brussels sprouts, and other low-carb sources of fiber like celery root and winter squash (with portion control).

Seafood Counter

Seafood is a reliably keto-friendly option, providing a sugar-free source of protein and healthy fats. Publix offers fresh, frozen, and cooked seafood options, such as:

• Freshly boiled shrimp
• Lobster
• Crab

Grocery and Dairy

In the grocery and dairy sections, you can find some reliable keto staples like frozen desserts, cream cheese, nuts, nut butters, pork rinds, and cheese crisps. Some specific products to look out for include:

• Primal Kitchen Avocado Mayo
• Kite Hill Almond Yogurt
• Organic Valley Heavy Whipping Cream
• Quijote Cantimpalo Chorizo
• Real Good Enchiladas
• Halo Top Ice Cream
• Smucker's Natural Peanut Butter
• Nuts: pecans, almonds, macadamia nuts, walnuts, hazelnuts, and Brazil nuts

Keto-Friendly Beverages

• Kevita Sparkling Probiotic (Lemon Cayenne Sparkling Probiotic has just 1g net carb)
• Koia Keto protein shakes (with only 2g net carbs)
• Zevia zero-carb and zero-calorie soda
• Bigelow Decaf Green Tea
• A&W Zero Sugar Root Beer
• Bud Light NEXT zero-carb beer

Keto frozen meals

Publix offers a convenient and affordable selection of keto products, including keto frozen meals. Here are some options for keto frozen meals that you can find at Publix:

Little Green Sprout's Organics Zucchini Veggie Spirals

These zucchini veggie spirals are a great low-calorie and low-carb option for a keto diet. Each serving contains only 15 calories, 0g of fat, 1g of net carbs, and 1g of protein.

Path of Life Roasted Garlic Cauliflower with Olive Oil & Roasted Garlic

This roasted garlic cauliflower dish is another keto-friendly option from Publix's frozen food section. Each serving contains 60 calories, 5g of fat, 2g of net carbs, and 2g of protein.

Realgood Pizza Co. - Margherita Pizza and Uncured Pepperoni Pizza

If you're craving pizza, Realgood Pizza Co.'s keto-friendly options are available in the frozen section at Publix. The Margherita Pizza has 320 calories, 22g of fat, 7g of net carbs, and 19g of protein. The Uncured Pepperoni Pizza is a bit lower in calories, with 260 calories, 16g of fat, 4g of net carbs, and 25g of protein.

Tandoor Chef Palak (Saag) Paneer

This frozen palak paneer dish from Tandoor Chef is another keto-friendly option from Publix. It contains 240 calories, 18g of fat, 5g of net carbs, and 10g of protein per serving.

Realgood Enchiladas - 2 Cheese Mini Enchiladas with Red Sauce

For a quick and easy keto-friendly meal, Realgood's 2 Cheese Mini Enchiladas are a great option. Each serving contains 350 calories, 25g of fat, 3g of net carbs, and 25g of protein.

Realgood Breakfast Sandwiches - Sausage, Egg & Cheddar Cheese

For a keto-friendly breakfast on the go, try Realgood's Breakfast Sandwiches. Each sandwich contains 390 calories, 30g of fat, 2g of net carbs, and 18g of protein.

Low-carb desserts and ice cream

If you're craving something sweet but want to stick to your keto diet, there are plenty of low-carb dessert options to choose from at Publix. For a refreshing treat, go for low-carb ice cream. Enlightened and Halo Top Creamery are good choices, with just four grams of carbs per serving. You can also find Rebel Ice Cream at Publix, which has 8 grams of carbs per serving.

If you're in the mood for something more indulgent, try making your own chocolate mousse or peanut butter cookies. You can find all the ingredients you need at Publix, including almond flour, butter, eggs, and sugar substitutes like monk fruit sweetener or erythritol. There are also pre-made keto treats available, such as Lily's Dark Chocolate Peanut Butter Cups and SlimFast Keto Meal Bars.

• Keto Blondies: These soft, gooey, and chewy blondies are made with almond flour, butter, eggs, and a keto-friendly sweetener. They're the perfect treat when you're craving something sweet and chocolatey but don't want the cocoa powder.
• Chocolate Mousse: A quick and easy dessert that's perfect for satisfying your sweet tooth without the carbs. All you need is heavy whipping cream, sugar substitute, cocoa powder, and vanilla extract.
• Peanut Butter Cookies: These cookies are a keto twist on a classic. Simply combine peanut butter, eggs, butter, and a sugar substitute. You can also add in low-carb chocolate chips for an extra indulgent treat.
• Chewy Keto Chocolate Cookies: For a fudgy and rich chocolate cookie, mix together almond flour, butter, eggs, and a sweetener like erythritol. You can also add in sugar-free chocolate chips for an extra chocolate boost.
• Low-Carb Pumpkin Cheesecake Bars: A perfect dessert for the fall season or any time you're craving something creamy and spiced. The base is made with almond and pecan crust, filled with a creamy cheesecake layer, and topped with a pumpkin spice mixture.

So, the next time you're at Publix, stock up on some of these keto-friendly ingredients or treats to satisfy your sweet tooth while sticking to your low-carb diet!

Keto-friendly beverages

Water

Water is the best beverage for a keto diet. It has no carbs and is an excellent thirst quencher.

Tea and Coffee

Tea and coffee are also great no-carb and no-calorie choices for a keto diet, but be sure not to add sugar.

Diet Soda

Diet sodas like Diet Coke and Diet Pepsi are technically keto, but they may not be the best choice. They contain artificial sweeteners like sucralose and aspartame, which may damage healthy gut bacteria and strengthen sugar cravings.

Sparkling Water

Many sparkling water options are flavoured but unsweetened, making them an excellent low-carb choice.

Milk Alternatives

Although cow's milk is not recommended on keto because it contains natural sugar, several plant-based alternatives are perfectly keto-friendly, such as almond and coconut milk.

Alcoholic Beverages

Alcohol is likely to hamper weight loss efforts on keto, but some options are more keto-friendly than others. Beer is generally not recommended, but there are a few low-carb beers, such as Budweiser Select 55, Michelob Ultra, and Miller 64. Hard liquors like vodka, whiskey, rum, and tequila are naturally carb-free and appropriate for the keto diet.

Energy Drinks

Some energy drinks are keto-friendly, but be aware that they may harm the brain, heart, and liver, especially in adolescents and teens. If you decide to consume them, look for options sweetened with natural sweeteners like stevia.

Sports Drinks

Sports drinks like Gatorade and Powerade contain electrolytes, which can be important for people who engage in intense exercise or outdoor workouts in the heat. However, most sports drinks are loaded with sugar. Keto-friendly options include Gatorade Zero and Powerade Zero, but they use artificial sweeteners. A better option may be electrolyte powders sweetened with stevia that you can mix into water.

Frequently asked questions