- October 25, 2025
If you live in a big city and have limited access to fresh organic produce from local farms and farmer’s market, I am convinced that you can find right nutritious produce almost in every grocery store. I put together a shopping list of my favorite picks from Trader Joe’s, that is offering a variety of affordable and keto-friendly choices.
Arugula is a nutrient-packed leafy green with a distinct peppery and slightly bitter flavor that adds a punch to salads, sandwiches, and more. The natural bitters in arugula are known to stimulate digestion by promoting bile production, which aids in breaking down fats and improving overall digestive health. Additionally, arugula is rich in vitamins A, C, and K, supporting immune function, skin health, and bone strength. Low in calories but high in fiber, this organic option from Trader Joe’s offers a flavorful and nutritious way to enhance your diet all year around.
Organic Asparagus Spears
Trader Joe’s Organic Asparagus Spears are a convenient and healthy addition to any meal, offering a rich source of essential vitamins and minerals. These tender, fresh spears are packed with nutrients like vitamin K, which supports bone health, and folate, important for cell function and tissue growth. Asparagus is also a good source of antioxidants such as vitamin C and vitamin E, which help protect the body against oxidative stress. High in fiber, yet low in calories, asparagus can aid digestion and support weight management, making them an excellent choice for a balanced diet.
Zuddles or Zuccini Noodles– Great Vegetable Pasta Alternative
With just one ingredient—zucchini —Trader Joe’s zoodles offer a nutritious alternative to traditional pasta and are ready to cook!
You can easily cook them with your fav pasta sauce, adding mushrooms, onions and garlic – tastes delicious!
Saba Bananas – A Nutritious Starch
Saba bananas, also known as mini plantains, are a great source of resistant starch, which benefits gut health. Treat them as a starch rather than a fruit due to their high calorie and carb content and enjoy them at night with probiotics.
Organic Strawberries
Trader Joe’s Organic Strawberries are not only a sweet and delicious treat but also packed with powerful nutrients. Rich in vitamin C, manganese, and fiber, these strawberries support immune function, skin health, and digestion. One of the standout compounds found in strawberries is fisetin, a natural flavonoid with potent antioxidant and anti-inflammatory properties. Fisetin has been studied for its potential to support brain health by promoting cognitive function and protecting against age-related neurological decline.
Cauliflower Gnocchi – A Nutrient-Dense Alternative
Traditional gnocchi are off the table when on a keto diet due to their potato and wheat flour content. Thankfully, Trader Joe’s cauliflower gnocchi provides a delicious, low-carb alternative with only four ingredients: cauliflower, cassava flour, potato starch, and extra virgin olive oil. If you are craving pasta this is an amazing glute-free substitute and I always have them handy in a freezer.
Riced Broccoli – A Versatile Vegetable Alternative
If you’re tired of cauliflower rice, Trader Joe’s riced broccoli is a refreshing switch. Full of vitamins K and C, and folate, it’s perfect for salads or stir-fries. This finely chopped broccoli retains all the nutritional benefits of the whole vegetable, including high levels of vitamins C and K, which support immune health and bone strength. It’s also a great source of fiber, aiding in digestion and promoting satiety.
Frozen Coconut Chunks – Easy and Nutritious
Coconuts are a keto diet staple, known for their anti-inflammatory and medium-chain fats. Trader Joe’s frozen coconut chunks offer a convenient way to enjoy coconut without the hassle of cracking one open.
Wild Alaskan Sockeye Salmon Fillets
Trader Joe’s offers frozen wild Alaskan sockeye salmon at a competitive price. This salmon is not only affordable but packed with brain-boosting Omega-3 fatty acids.
“The fats in wild salmon are excellent for brain health,” Schmidt advises. “Always choose wild over farmed to avoid harmful contaminants.”
Manzanilla Olives – Convenient and Flavorful
Trader Joe’s offers pitted, salted Manzanilla olives in handy snack packs, perfect for on-the-go snacking and wallet-friendly at just 99 cents.
“These olives are my favorite travel snack,” Schmidt shares. “They are low in carbs, high in healthy fats, and satisfy those salty cravings. A great addition to any meal or as a standalone snack.”
Wild Caught Unsalted Sardines
Despite their strong flavor, sardines are packed with omega-3 fatty acids, calcium, and other essential nutrients. Trader Joe’s wild-caught sardines are a nutritious addition to salads or mashed with avocado.
Organic Ghee
Trader Joe’s Organic Ghee is a clarified butter made from organic, grass-fed cow’s milk, offering a rich, nutty flavor and numerous health benefits. Free from lactose and casein, ghee is ideal for individuals with dairy sensitivities while still providing healthy fats like conjugated linoleic acid (CLA) and butyrate, which support digestion and gut health. Ghee is also rich in fat-soluble vitamins A, D, E, and K, which promote skin health, immune function, and bone strength. Its high smoke point makes it excellent for cooking at higher temperatures, adding a deep, buttery flavor to a variety of dishes.
Organic Virgin Coconut Oil Packets
Convenient and versatile, Trader Joe’s organic virgin coconut oil packets are perfect for adding a quick energy boost to your coffee or tea. They also serve as a spot moisturizer or hair conditioner in a pinch. I always have those with me when I travel. Smells delicious.
Kerrygold Pure Irish Butter
Kerrygold’s organic, grass-fed butter is a keto favorite. Perfect for stirring into Bulletproof(Biohacker) Coffee or spreading on keto-friendly bread, it’s both affordable and delicious.
Matcha Green Tea Packets – An Antioxidant-Rich Coffee Alternative
For those seeking a caffeine fix without coffee, matcha green tea is an excellent choice. High in antioxidants, these single-serve packets are versatile and can be mixed with coconut milk and Bulletproof Collagen Protein Powder for sustained energy.
Unsweetened Coconut Flakes – Pure and Nutritious
While many brands add sugar to their coconut flakes, Trader Joe’s keeps it pure with their organic unsweetened coconut flakes.
“These flakes are high in fiber and gentle on blood sugar levels, making them a great addition to smoothie bowls or homemade trail mix,” Schmidt explains.
Is Diet Coke Keto-Friendly? Though a Diet Coke option looks like a good fit for a keto diet as it contains zero carbs, however it is full of chemicals and artificial sweeteners that will rack havoc in your gut and slow your metabolism.