Whole Foods: Approved Science Keto Availability And Options

Whole Foods Market is a haven for those with dietary restrictions, offering a wide range of keto-friendly foods. From grass-fed frozen bones to organ meats, wild-caught fish, and grass-fed beef, the store has something for everyone. The keto diet emphasizes low-carb, high-fat foods, and Whole Foods delivers with a variety of options, including eggs, meats, plant-based fats like avocados and coconut oil, and dairy products like butter and cheese. The store also offers keto-friendly snacks, drinks, and meals, making it a one-stop shop for those following a ketogenic diet.

Keto-friendly snacks at Whole Foods

Whole Foods Market is a great place to shop for keto-friendly snacks. The store offers a wide variety of low-carb, high-fat options that fit well within a keto diet.

Pre-cut Vegetables

Whole Foods offers pre-cut veggies such as celery sticks, cucumber slices, and crudités, which are perfect for snacking on the go. Pair them with keto-friendly dips like guacamole or no-sugar-added peanut butter.

Nuts and Seeds

Whole Foods has a large selection of nuts and seeds, including their own 365 Everyday Value brand, which offers a variety of options at a lower price. Almonds, macadamia nuts, pecans, and Brazil nuts are all great keto-friendly choices.

Meat Sticks and Jerky

For a high-protein, low-carb snack, try the Vermont cracked pepper beef and pork meat stick, or the Epic venison jerky. These options provide a convenient and tasty way to get your protein fix while sticking to your keto diet.

Cheese

Whole Foods offers an extensive collection of high-quality raw cheeses, perfect for snacking or adding to a keto-friendly charcuterie board. Look for options with no added sugar and enjoy them with some nuts or sliced veggies.

Pork Rinds

Pork rinds are a keto-friendly snack option for when you're craving something salty and crunchy. EPIC Provisions offers pork rinds made with fried pork skins from animals raised without antibiotics. Enjoy them on their own or with a keto-friendly dip like guacamole.

Keto-Friendly Bread

Base Culture's Keto Bread is made without grains, dairy, or soy, and is a perfect option for keto toast or sandwiches. Each slice contains 0g of sugar, making it a great choice for those watching their carb intake.

Chocolate and Sweet Treats

Lily's Sweets offers a variety of chocolate options that are sweetened with Stevia, a low-carb sweetener. From chocolate bars to chocolate-covered confections, you can satisfy your sweet tooth without compromising your keto diet. Additionally, Fat Snax offers keto-friendly cookies in flavors like chocolate chip and peanut butter, with 0g of sugar.

Avocados

Avocados are a perfect keto-friendly snack, providing healthy fats, fiber, and potassium. Whole Foods offers pre-made guacamole without added sugars, or you can simply enjoy a whole avocado on its own.

Keto Shakes and Drinks

Whole Foods offers a variety of keto-friendly shakes and drinks, such as the Koia Chocolate Brownie Keto Shake, which is made with coconut milk, plant-based proteins, and MCT oil. They also offer a variety of unsweetened plant-based milk alternatives, such as almond and coconut milk, which are perfect for coffee or cereal.

Keto-friendly drinks at Whole Foods

Whole Foods Market has a wide range of keto-friendly drinks to choose from. Here are some options to consider:

Tea and Coffee

Tea, coffee, and water are the go-to zero-carb options. You can customise your drinks with milk, cream, or unsweetened coconut milk or nut milk. Just be sure to check the sugar content on the nutrition labels.

Unsweetened Plant-Based Milk

Unsweetened plant-based milk options such as almond milk and coconut milk are also keto-friendly.

Stevia-Sweetened Drinks

If you're looking for something sweet, stevia-sweetened soft drinks and lemonades are a good option. Zevia is a zero-calorie soda option sweetened with stevia and comes in various flavours, including strawberry.

Keto Shakes

For a more indulgent option, you can try keto shakes such as the Koia Chocolate Brownie Keto Shake, which is thick, rich, and ultra-chocolatey. It has 3g of sugar per bottle and can be enjoyed over ice or frozen as a frosty treat.

Bone Broth

For a savoury drink option, bone broth is a good choice. You can find mixed bags of frozen bones at Whole Foods, which are perfect for making bone broth at home.

In addition to these options, Whole Foods also offers a variety of keto-friendly snacks, meals, and ingredients to support your keto diet. Be sure to read the nutrition labels and check the carbohydrate and sugar content to ensure the drinks you choose align with your dietary needs.

Keto-friendly meals at Whole Foods

Whole Foods Market offers a wide range of keto-friendly meals and products to cater to those on a ketogenic diet. The store provides a 7-day keto-friendly meal plan, complete with recipes and tips for a diverse assortment of flavourful meals throughout the week.

For breakfast, Whole Foods suggests egg white omelette bites with a side of mixed greens, or keto-friendly yoghurt topped with chia seeds and raspberries. Leftovers can also be a great breakfast option, such as leftover egg white omelette bites with blueberries, or natural savory turkey breakfast sausage patties with scrambled eggs.

Lunch options include salmon salad with avocado, leftover herbed prime rib roast, or keto-friendly meals from their Prepared Foods Department, such as rotisserie chicken with greens drizzled in olive oil and balsamic vinegar.

Dinner ideas range from chicken breast with grilled asparagus to pizza-style stuffed portobellos and no-cook zucchini noodle salad. For a special treat, try the herbed prime rib roast with a side of riced cauliflower and steamed broccoli.

Whole Foods also offers a variety of keto-friendly snacks, such as cauliflower sandwich thins, blistered shishito peppers, and celery, cucumber, and carrots with chipotle dipping sauce. Their grocery aisles are stocked with keto essentials, including animal welfare-certified meats, keto-friendly chips and dips, supplements, and a range of beef, poultry, and pork options.

For those seeking vegan keto options, participating Whole Foods Market locations in certain states feature vegan keto-friendly dishes in their prepared foods section, including pad Thai, charred chile garlic broccolini, and roasted butternut squash with pecans.

Additionally, Whole Foods provides a comprehensive keto-friendly grocery list on their website, making it easier for customers to shop with confidence and convenience.

Keto-friendly grocery list for Whole Foods

Whole Foods Market is a great place to shop for keto-friendly foods. The store offers a wide variety of low-carb, high-fat options that are perfect for those following a ketogenic diet.

Meat and Seafood:

• Echo Falls Wild Alaskan Sockeye Smoke Salmon
• Whole Foods Organic Jalapeno Monterey Jack Chicken Sausage
• 365 Santa Maria Beef Tri Tip
• 365 Carne Asada Beef Sirloin Steak
• Wild Alaskan Salmon
• 365 Harissa Pork Boneless Pork Tenderloin
• 365 Hot Italian Organic Chicken Sausage
• 365 Bratwurst Organic Pork Sausage
• Wellshire Sugar-Free Dry Rubbed All-Natural Sliced Uncured Bacon
• Applegate Organics Sweet Italian Sausage
• Wild Planet Wild Sardines in Extra Virgin Olive Oil
• Wild Planet Wild Pink Salmon (canned)
• Wild Planet Wild Sockeye Salmon (canned)

Dairy:

• Malk Pure Almond Malk Unsweetened
• So Delicious Coconut Milk Creamer Original
• Kite Hill Cream Cheese Style Spread Plain (made from artisan almond milk)
• Co Yo Coconut Yogurt Alternative Natural
• Good Karma Flaxmilk (Unsweetened)
• Organic Valley Heavy Whipping Cream
• Kerrygold Pure Irish Butter
• Delamere Dairy Goats Butter
• 365 Crumbled Feta Cheese
• 365 Organic Crumbled Blue Cheese
• Vermont Creamery Crème Fraîche
• Good Culture Organic Cottage Cheese (Single Serving Container)
• Wallaby Organic Cultured Sour Cream
• Primal Kitchen Chipotle Lime Mayo
• Primal Kitchen Garlic Aioli Mayo
• Primal Kitchen Ketchup Organic and Unsweetened
• Primal Kitchen Organic Spicy Brown Mustard

Produce:

• Any non-starchy vegetables, especially those that grow above ground like leafy greens
• Pre-sliced fruits and veggies
• Cali'flour Foods Original Italian Pizza Crust
• 365 Organic Cauliflower Rice

Snacks:

• Avocados
• 365 Natural Almonds
• Vermont Cracked Pepper Beef and Pork Meat Stick
• Lily's Sweets Chocolates
• Perfectly Crisp Parmesan Crackers
• Go Pig or Go Home Chili and Salt Pork Rinds
• Epic Venison Jerky
• Nut and seed butters
• Siete Cashew Queso

Pantry Essentials:

• Ghee or cooking oils (olive, sunflower, grapeseed, and canola)
• Sauces and broths
• Nut-based flours (almond flour and coconut flour)
• Refined sugar alternatives (stevia, erythritol, and monk fruit extract)
• Dressings and marinades

Keto-friendly foods to avoid at Whole Foods

Whole Foods Market is a great place to shop for keto-friendly foods. However, there are some foods that are not keto-friendly that you should avoid when shopping there. Here is a list of keto-friendly foods to avoid at Whole Foods:

Dried Fruits

Dried fruits are often full of sugar and high in carbs, which are not suitable for a keto diet. It is best to avoid them or choose fresh fruits with lower sugar content, such as berries.

Healthy Organic Juices and Drinks

Many organic juices and drinks at Whole Foods are sweetened with organic sugar, agave, or other "healthy" sweeteners. These can still impact your blood sugar and kick you out of ketosis. Stick to unsweetened beverages like water, coffee, or tea.

Bulletproof Bars and Drinks

While many snack bars and drinks are marketed as "keto-friendly," they may be high in carbs and contain questionable ingredients. Always check the labels and choose products with minimal processing and natural ingredients.

Low-Fat Yogurt or Yogurt-Covered Anything

Low-fat yogurts are often loaded with sugar. If you're craving yogurt, opt for full-fat, high-protein options with minimal ingredients. Kite Hill's plain yogurt is a good choice for an occasional treat.

Organic Snacks

Whole Foods has a vast selection of organic chips and sweets. However, many of these are made with high-carb fillers and sweetened with harsh ingredients that can affect your digestive system. It's best to choose simple, natural snacks like nuts or seeds instead.

Starchy Vegetables

Starchy vegetables like potatoes, sweet potatoes, and beets are high in digestible carbohydrates and should be limited on a keto diet. Opt for non-starchy vegetables like broccoli, cauliflower, or zucchini instead.

High-Sugar Fruits

Fruits like bananas, raisins, dates, and mangoes are high in natural sugars and can spike your blood sugar quickly. Stick to lower-sugar fruits like berries or avocados to stay within your daily carb limit.

Remember, when shopping at Whole Foods or any other grocery store, always read the labels and choose foods that fit within your daily carbohydrate allowance. This will ensure you stay on track with your keto diet and avoid any unwanted ingredients.

Frequently asked questions