15 of the Best Keto Foods to Buy At Costco
By: Alison Moodie
September 11, 2018
If you don’t yet have a Costco membership, you may want to consider getting one. Not only does the warehouse chain offer good value for mega sizes, its clean, organic options have made it a cult favorite among low-carb fans. Read on to discover the best keto foods — that also happen to be Bulletproof — to buy at Costco, according to nutritionist Kelly Schmidt, RD, author of “What’s the Deal With Paleo and Primal Eating?” And download this Costco shopping list for the next time you head to the store.
Note: Costco prices vary by location.
Earthbound Farm Organic Power Greens, $5.49 for 1.5 lb
“These leafy greens [baby chard, kale, and spinach] are nutrient powerhouses — full of vitamins, minerals, and fiber,” says Schmidt. “I’ll purchase this bag of greens and use it in my smoothies.”
Keep it Bulletproof and lightly steam the leaves to reduce their oxalate content. Too much oxalate acid can cause muscle weakness and kidney stones. Learn more about how to upgrade your raw kale shake here.
Kirkland Organic Pasture-Raised Eggs, $7.49 for two dozen
Eggs are a staple on the Bulletproof Diet, and for good reason — they’re full of healthy fats and high in protein. Choose pasture-raised — one study found that grain-fed eggs have lower levels of vitamin A, vitamin E, and omega-3 fatty acids.
“Eggs are one of mother nature’s multivitamins, and it’s extremely important to pay for and eat high-quality eggs,” says Schmidt. “You always want to source organic eggs, and free range or pasture-raised if an option.”
Kirkland Frozen Wild Alaskan Sockeye Salmon, $27.99 for 3 lb
Wild-caught salmon is another food that’s in high rotation on Bulletproof. But buying it fresh doesn’t come cheap — some grocery stores charge up to $26 a pound. Enter Costco’s frozen wild Alaskan sockeye salmon, a steal at roughly $9-per-pound.
“I always have a bag of this salmon in my deep freezer,” says Schmidt. “For a quick dinner, I’ll bake a few filets with a little lemon and some Bulletproof-approved spices, finishing it off with a few minutes under the broiler.” Better yet? No thawing required.
Green Giant Organic Frozen Riced Cauliflower, $7.99 for 3 lb
When you’re on the paleo diet, cauliflower rice is a mealtime staple. It can turn your favorite dishes into low-carb delights. Sushi, risotto, pizza crusts, and grain bowls — you name it, cauliflower’s got your back. This huge bag of frozen cauliflower means you always have rice on hand.
Pro tip: Throw some into a smoothie to bulk up your (or your kid’s) vegetable intake. Try out this Cauliflower Berry Smoothie for breakfast.
Kirkland Organic Virgin Coconut Oil, $16.99 for 84 fl. oz
Saturated fat is the healthiest fat you can eat (contrary to what you may have been told). It’s the most stable fat that there is, meaning it’s less likely to be damaged by oxygen (aka oxidized). Saturated fat also strengthens your brain by feeding myelin, the fatty layer of insulation that protects brain cells.
“Coconut oil is anti-inflammatory, anti-microbial, anti-viral, and stands up to high-heat cooking,” says Schmidt. (Coconut oil’s smoke point is 350F.) “I use this oil every time I make one of my favorite fat bomb recipes.”
Try it in this Vanilla Keto Fat Bomb recipe.
Bonus? Coconut oil works as a natural moisturizer for your skin. Place a tub in your shower and marvel at your silky-soft skin for months on end. Just watch you don’t slip on the tiles!
Kirkland Raw Almonds, $17.69 for 3 lb
“Need a little something to tide you over until dinner? A few almonds will do the job,” says Schmidt. “Just be careful to keep it to a few because they add up quickly.”
Note: You want to go easy on the nuts — they can be high in mold toxins and spoil easily. Make sure to store nuts in the fridge to extend their shelf life.
Del Destino Capers, $6.69 for 32 fl. oz
“These little gems are full of fiber, antioxidants, and have a punch of a taste,” says Schmidt. “I’ll toss some in my salad, bake them with chicken or fish, or add them to an olive oil sauce.”
Note: These capers are preserved in vinegar. Apple cider vinegar is the only vinegar that’s Bulletproof-approved, but since you only need a small amount of capers for flavor, the amount of vinegar is negligible enough to not make a big difference.
Try them in a Black Olive Tapenade or in Grilled Lamb Chops with Italian Salsa Verde
Pure Vanilla Extract, $34.99 for 16 fl. oz
You may have noticed that pure vanilla extract is costing more. You aren’t imagining things — a vanilla bean shortage in Madagascar (which supplies more than 80% of the world’s vanilla) is driving up prices in the U.S. Still, Costco’s price for a giant bottle of this sweet spice is pretty good.
Kirkland Wild Alaskan Smoked Sockeye Salmon, 18.99 for 2 x 8 oz packs
Make sure you always choose wild-caught fish. Farmed seafood is bad for your health and for the environment — it’s high in pesticides, toxins, parasites, pathogens, and environmental contaminants.
“This smoked, wild salmon is one of the best brands you can buy,” says Schmidt. “The ingredients are pure and the salmon is wild, enhancing the omega-3 fatty acids. I always have this in stock to create quick and convenient lunches, and it freezes well.”
Note: This salmon contains suspect brown sugar, so eat in moderation.
Tassos Kalamata Olives Pitted Extra Jumbo, $7.49 for 1.5 L
Olives are one of the healthiest foods you can eat — they have few toxins and are one of the safer forms of plant fats.
“Plump and luscious, these are delicious solo or in a meal,” says Schmidt. “It’s important to review the ingredients when selecting olives, and this jar makes the cut.”
Selection of fresh organic berries (various brands)
“Berries are the best dessert and go well when prepped in a savory fashion (tossed into a salad) and sweet (paired with a drizzle of coconut butter),” says Schmidt.
Use them in this Vanilla Shortbread Berry Crumble.
Thai Kitchen Organic Coconut Milk, $9.99 for 6 cans
Coconut milk carries all the same health benefits as coconut oil. It’s a great source of saturated fat — good for your brain and the most stable fat for cooking. Some companies use carrageenan as an emulsifier in their coconut milk, which can damage your gut lining. This one has guar gum — that’s acceptable, although not as good as no emulsifier at all.
Pro tip: If you want your coconut milk to resemble cream, blend it with a bit of grass-fed butter.
Kirkland Blanched Almond Flour, $10.99 for 3 lb
“Compared to wheat flour, almond flour is gentler on blood sugar, hence lower in carbohydrates and higher in fat and protein,” says Schmidt.
Learn more about the benefits of almond flour here.
Kirkland Himalayan Pink Salt, $3.99 for 3 oz
“Compared to table salt (which we should avoid), sea salt has important trace minerals in it,” says Schmidt. “The darker the salt, the higher the trace nutrients.”
Sprinkle this salt over all your meals to give you a good dose of minerals and electrolytes.
Kirkland Signature Organic Extra Virgin Olive Oil, $21.49 for 2 L
Costco’s signature brand of olive oil consistently earns top ratings for taste and quality.
“This is a lot of oil for a great price, just be sure to use it up within 12-14 months, and to store it in a dark cool space to maintain the quality and flavor,” says Schmidt.
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