Keto At Publix: What Meals Are Available?

Publix is a regional grocery store with locations across the American South, from Florida to Virginia. The store offers a range of keto-friendly options, including fresh produce, seafood, deli meats and cheeses, as well as keto snacks and frozen meals. While Publix doesn't carry all the fancy keto brands, it has all the essentials for those on a keto diet.

Keto-friendly deli meats and cheeses

When it comes to keto-friendly deli meats and cheeses, there are plenty of options to choose from. Here are some ideas to get you started:

Deli Meats

• Buffalo Style Chicken is a flavourful option that can be enjoyed in a variety of dishes.
• Applewood Smoked Turkey Breast is a great choice for those who enjoy the taste of smoked meats.
• Organic Slow Cooked Uncured Ham is a delicious and convenient option for keto dieters.
• Originals Angus Roast Beef is another tasty choice, perfect for sandwiches or salads.
• Chorizo is a fatty and protein-rich option, perfect for those on the keto diet.
• Organic Oven Roasted Chicken Breast is a lean and healthy option.
• Organic Smoked Turkey Breast is a great choice for those who enjoy the taste of smoked meats.

Cheeses

• Cheddar is a classic choice for keto dieters, as it is high in fat and flavour.
• Provolone is another tasty option that pairs well with a variety of meats.
• Bacon & Horseradish Cheddar Cheese Wedge is a delicious and creamy option with 9 grams of fat per serving.
• Port Salut is a smooth and creamy cheese with 8 grams of fat per serving.
• Primal Kitchen is a brand of mayonnaise made with avocado oil and offers a variety of flavours like Chipotle Lime.
• Parmesan Cheese Crisps are a tasty and convenient snack with only 1 gram of net carb.

When choosing keto-friendly deli meats and cheeses, it is important to look for options that are high in fat and low in carbohydrates. These suggestions provide a good starting point, but there are many other options available as well. Remember to read labels, check nutrition information, and consult with a healthcare professional to ensure that these choices align with your specific health goals.

Keto-friendly produce

The produce section at Publix is a great place to shop for keto-friendly foods, especially if you're looking to increase your fibre intake while on the keto diet. Here are some keto-friendly produce options available at Publix:

Leafy Greens

Include a variety of leafy greens in your keto diet, such as spinach, Swiss chard, collards, kale, and lettuce. These greens are low in net carbs and provide essential nutrients like iron, calcium, and vitamins.

Cruciferous Vegetables

Cruciferous vegetables like broccoli, cauliflower, cabbage, kale, and Brussels sprouts are excellent choices for a keto diet. They are high in fibre and contain valuable nutrients like vitamins C, K, and B6, as well as folate.

Celery Root and Winter Squash (in moderation)

While on a keto diet, celery root and winter squash can be good low-carb sources of fibre. Just remember to practise portion control with winter squash, as it has a higher carb count.

Summer Squash

Summer squash is a versatile and keto-friendly option. It's low in net carbs and can be prepared in a variety of ways, such as grilling, roasting, or spiralizing for a low-carb pasta alternative.

Avocados

Avocados are a must-have in your keto diet. They are high in healthy fats and provide a good amount of fibre. Look for options like the Del Monte Petit Avocado Mini Avocados at Publix.

Pre-cut and Prepared Vegetables

If you're short on time, Publix offers pre-cut and seasoned vegetable options like the vegetable stir-fry mix, which can be quickly cooked in the microwave. You can also find mixed vegetables like mushrooms, garlic, and shallots, perfect for a quick side dish.

Kimchi

Kimchi, a gluten-free spiced and fermented cabbage product, is available at Publix. It offers a healthy dose of fibre and supports digestion due to its probiotic content.

In addition to these options, Publix also offers a wide array of standard vegetable offerings, so you can easily incorporate a variety of keto-friendly produce into your diet.

Keto-friendly seafood

Seafood is an excellent option for those on a keto diet as it is a naturally lean meat that is high in protein and contains healthy Omega-3 and Omega-6 fatty acids. Here are some keto-friendly seafood options:

Salmon

Salmon is a versatile fish with a rich flavour and is packed with omega-3 fatty acids, B vitamins, vitamin D, and selenium. A 3.5-ounce (100-gram) serving of Atlantic salmon has 21 grams of protein, 4.4 grams of fat, and absolutely no carbs. It can be grilled, broiled, or baked. A simple way to prepare salmon is by brushing the fillet with olive oil and sprinkling it with salt and pepper. You can also try a recipe like Salmon with Mustard Vinaigrette or Keto-Friendly Garlic Butter Salmon.

Mackerel

Mackerel is an underrated cousin of salmon, packed with omega-3s and other nutrients but with a milder flavour. It pairs well with citrus marinades and fresh herbs. Mackerel can be grilled, broiled, or pan-fried. Try the Pan-Seared Mackerel with Sweet Peppers and Thyme recipe for a tasty keto-friendly option.

Herring

Herring is a medium-sized fish with a mild flavour and is full of nutrients. It is often served cold-smoked, pickled, or precooked, and can be found canned or fresh at fish markets. A medium-sized herring fillet provides 946 mg of omega-3s, vitamin B12, vitamin D, and selenium. Try Pickled Herring in a Sour Cream Sauce on a bed of greens for a keto-friendly dish.

Oysters

Oysters are surprisingly nutritious, providing your body with omega-3 fatty acids, zinc, copper, and vitamin B12. They can be enjoyed cooked or raw, and a keto-friendly recipe to try is Mardi Gras Grilled Oysters.

Tuna

Tuna is a versatile fish with a rich flavour. While canned tuna is popular, fresh tuna has a dense, flaky texture. It contains essential nutrients like selenium, vitamin B12, vitamin D, and fatty acids. Tuna steaks are delicious grilled, pan-fried, or broiled. If you enjoy tuna salad, try a recipe using fresh tuna.

Mahi-Mahi

Mahi-Mahi is a delicious white fish with a mild, sweet flavour. It is low in fat but high in protein, with 24 grams per serving, and is an excellent source of omega-3 fatty acids and B vitamins. Mahi-Mahi can be grilled, baked, or pan-fried, and pairs well with a Chili Lime Butter recipe.

Scallops and Shrimp

Scallops and shrimp are small, tender shellfish that are low in fat but high in protein. They go well with creamy, buttery sauces, perfect for a keto meal. Try a shrimp scampi recipe over spaghetti squash for a keto-friendly option.

Keto-friendly grocery and dairy products

The grocery and dairy sections of Publix are a treasure trove for keto dieters, offering a wide range of reliable keto staples to choose from. Here are some of the best keto-friendly grocery and dairy products you can find at your local Publix:

Primal Kitchen Avocado Mayo

Say goodbye to standard mayonnaise brands loaded with canola or soybean oils. Primal Kitchen Avocado Mayo is made with avocado oil, which makes it a healthier and more keto-friendly option. Publix carries both the regular and chipotle flavours, offering a delicious twist to your sandwiches and salads.

Kite Hill Almond Yogurt

For those who are dairy-intolerant or looking for a dairy-free option, Kite Hill Almond Yogurt is a fantastic choice. The plain version of this yogurt has a well-balanced ratio of 13 grams of fat, six grams of protein, and only one net carb. Add some keto-friendly granola or fresh strawberries to make it even more delightful.

Organic Valley Heavy Whipping Cream

Heavy cream is a staple for many keto dieters, and going organic ensures you're minimising your exposure to toxins. Organic Valley offers a high-quality, certified organic heavy cream that will perfectly complement your keto coffee or dessert recipes.

Cheese and Meat Slices

Publix offers a variety of cheese and meat slices that are perfect for keto-friendly snacks or meals. Their selection includes Boar's Head Ovengold Roasted Turkey Breast, Boar's Head EverRoast Chicken Breast, and a range of Boar's Head cheeses such as Baby Swiss, Muenster, and Colby Jack. These options provide you with delicious, low-carb fuel for your keto journey.

Nuts and Nut Butters

Nuts and nut butters are excellent keto-friendly snacks, providing healthy fats and protein. At Publix, stick to simple, whole-food options like pecans, almonds, macadamia nuts, walnuts, hazelnuts, and Brazil nuts. For nut butters, look for products with minimal ingredients – just the nut and maybe some salt or oil.

Frozen Desserts

Publix carries a variety of low-carb frozen dessert options for those with a sweet tooth. Enlightened Mint Chocolate Chip Ice Cream, for example, has only four net carbs per serving. Halo Top's Vanilla Bean flavour is another great choice, and you can always add your own flavours and toppings to keep the net carbs in check.

Pork Rinds

Pork rinds are a classic keto-friendly snack, and Publix offers a variety of brands to choose from. These crispy, crunchy treats will satisfy your craving for something salty and crunchy without knocking you out of ketosis.

Smucker's Natural Peanut Butter

When it comes to peanut butter, simplicity is key. Smucker's Natural Peanut Butter contains only two ingredients: peanuts and salt. This makes it a great choice for keto dieters, as it avoids the hydrogenated oils and fillers found in some other brands.

In conclusion, Publix offers a diverse range of keto-friendly grocery and dairy products to support your low-carb lifestyle. From avocado mayo to almond yogurt, heavy cream to pork rinds, and an array of cheese and meat slices, you'll be able to find all the essentials to make your keto diet delicious and successful.

Keto-friendly snacks

Publix is a regional grocery store with locations across the American South, from Florida to Virginia. It offers a convenient selection of keto products at affordable prices. Here is a list of keto-friendly snacks available at Publix:

Deli Counter

The deli section at Publix offers a comprehensive selection of Boar's Head brand products. Meat and cheese are easy keto-friendly foods with very few net carbs and added sugars. Some of the best low-carb options 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
• Boar's Head London Broil Roast Beef
• Boar's Head Simplicity Lemon Sage Turkey Breast
• Boar's Head Baby Swiss Cheese
• Boar's Head Muenster Cheese
• Boar's Head Cream Havarti Cheese

Produce

The produce section at Publix offers a wide array of standard vegetable offerings, as well as some unique items. It is important to include leafy greens and cruciferous vegetables like broccoli, cauliflower, and kale on a keto diet. Some keto-friendly options include:

• Leafy greens
• Broccoli
• Cauliflower
• Cabbage
• Kale
• Brussels sprouts
• Celery root
• Summer squash
• Vegetable stir fry
• Naoysa Spicy Kimchi

Seafood Counter

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

• Freshly boiled shrimp
• Shrimp and Surimi Platter
• Live lobster

Grocery and Dairy

The grocery and dairy sections at Publix offer some reliable keto staples like frozen desserts, cream cheese, nuts, nut butters, pork rinds, and cheese crisps. Some of the keto-friendly options include:

• Primal Kitchen Avocado Mayo
• Mozzarella cheese sticks wrapped in salami or prosciutto
• Kite Hill Almond Yogurt
• Organic Valley Heavy Whipping Cream
• Quijote Cantimpalo Chorizo
• Kiolbassa Polish Smoked Sausage
• Real Good Enchiladas
• Halo Top Ice Cream (especially the Vanilla Bean and Mint Chocolate Chip flavors)
• Enlightened Ice Cream (particularly the Mint Chocolate Chip flavor)
• Epic Pork Rinds
• Smucker's Natural Peanut Butter
• Nuts and Nut Butters (pecans, almonds, macadamia nuts, walnuts, hazel nuts, and Brazil nuts)

Frequently asked questions