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Are you experiencing grocery store sticker shock? And not to mention possible tariffs on avocados! Do you envision raising your own chickens or planting a garden to save money? Somehow suddenly breakfast and the price of eggs and bacon are an investment like cryptocurrency!
But don’t worry, I’ve got some budget-friendly keto tricks to keep you in ketosis and keep your bank account intact. Let’s dive in before butter starts costing more than gold.
Why Keto Doesn't Have to Be Expensive
Many think the keto diet is pricey. It kind of has a bad reputation for being too expensive! But it doesn't have to be. With some planning and creativity, you can enjoy keto benefits without spending a lot. The main reason for the cost misconception is the high price of specialty keto products. Those manufactured items that some can be very good, but they usually are ridiculously expensive.
But, you don't need these products to follow keto. Simple changes in your shopping can make keto more affordable. Some believe you must buy expensive keto-specific foods. But, staples like eggs, bacon, and avocado are relatively inexpensive and easy to find. These foods can be found at most grocery stores. By choosing whole, unprocessed foods, you can save money and still enjoy keto's benefits.
I will say with most diets the healthier food items are generally more expensive. That’s because junk is cheap! But it’s still possible to eat healthy and I’m going to show some economical ways to meal plan, some budget friendly recipes, and where to shop for the best prices. There are lots of things to do, never fear! Good meal planning is key, especially when you're on a tight budget. A well-thought-out keto diet can help you save money. This guide will help you cut costs and stay on track with your keto goals.
Knowing the true costs of keto is crucial for budgeting. Avoiding pricey specialty items and opting for whole foods will make keto affordable. Budget-friendly keto offers weight loss, better blood sugar control, and more energy. With planning and creativity, you can achieve these benefits without overspending.
And to prove my point, here’s a video thar show’s you how to do keto for two for $10 per day! I think about my trips to Chick fil A and it’s over $16 for ONE meal!
First an Introduction to Budget-Friendly Keto
Keto meal planning on a budget needs some creativity and planning. But, it's definitely doable. This guide will give you the tools to enjoy a keto diet without. spending too much. It's perfect for both newbies and experienced keto dieters.
What to Consider
Budget-Friendly Keto Foods – Focus on affordable staples like eggs, ground beef, canned fish, frozen veggies, and bulk nuts.
Nutritional Balance – Prioritize protein and healthy fats while minimizing unnecessary extras.
Food Waste & Storage – Plan meals that use similar ingredients to avoid waste and buy in bulk when possible. Also freeze things before they spoil. If I bought some herbs and didn’t finish them I will place some oil in an ice cube tray and drop the herbs into the oil and freeze, then transfer to baggies afterward. I had a tremendous amount of basil from my garden one year and I made pesto and froze it and I had this great pesto all year. Planting an herb garden can save a lot of money if you buy fresh herbs.
Cooking at Home – Eating out can get expensive, so making your own meals is key.
Time & Convenience – Choose simple recipes that don’t require a ton of ingredients or prep work.
How to Meal Plan on a Budget
Set a Weekly Budget – Know how much you can spend and stick to it.
Plan Around Sales & Discounts – Check grocery store ads and coupons before making a meal plan.
Use Affordable Protein Sources – Chicken thighs, eggs, ground turkey, and pork shoulder are cheaper than steak and fancy cuts.
Buy Frozen & Canned Foods – Frozen vegetables, canned fish, and bulk cheese last longer and reduce waste.
Batch Cook & Meal Prep – Cook large portions and freeze leftovers to save time and money. Weekly meal prep is a great money saver and time saver.
Limit Specialty Keto Products – Keto snacks, bread, and sweets are pricey. Stick to things you make yourself with whole foods.i like a particular brand of keto almond flour tortillas by Siete. It’s $8 for a package of 6! Ooooo that makes me upset, so usually I will just make my own. If you go to virtaworks.com there are several tortilla recipes you can make yourself. Also wraps, crackers, cookies, snacks, and chips recipes are there too!
Here’s a quick 90 second tortilla recipe you make in the microwave that is VERY good!
https://www.virtaworks.com/post/90-second-microwave-keto-tortilla
Make Your Own Basics –For a bread replacement make chaffles! They are inexpensive and delicious. Go to virtaworks.com for many chaffle recipes to choose from.
Try this yummy Chicken Bacon Ranch Chaffle!
https://www.virtaworks.com/post/chicken-bacon-ranch-chaffle
Some people even make their own yogurt and thst saves a lot of money!
Use In Season Fruits and Vegetables (either fresh or frozen) Like:
Cabbage – One of the cheapest and most versatile keto veggies. Best in fall & winter.
Spinach – Affordable, especially frozen. Best in spring & fall.
Collard Greens – Budget-friendly and hearty. Best in winter.
Cruciferous Vegetables (Affordable & Filling)
Broccoli – Usually inexpensive, especially frozen. Best in fall & winter.
Cauliflower – Great for rice substitutes. Best in fall.
Brussels Sprouts – Often on sale during winter. Best in fall & winter.
Other Low-Carb, Budget-Friendly Vegetables
Zucchini – Cheap in the summer and great for zoodles. Best in summer.
Celery – Affordable and lasts a long time. Best in winter & spring.
Radishes – A great potato substitute. Best in spring & fall.
Green Beans – Cheap frozen or fresh. Best in summer & fall.
Keto-Friendly Berries In Season
Strawberries – One of the cheapest berries, especially when bought in bulk or frozen. Best in late spring & summer.
Blueberries – Can be pricey fresh, but affordable frozen. Best in summer.
Raspberries – Often cheaper when frozen. Best in summer & early fall.
Blackberries – Usually more affordable in season or frozen. Best in summer & early fall.
Smart Shopping Strategies for Keto Success
When you're on a keto diet, smart shopping is key to staying within your budget. I've learned that with a bit of planning, keto shopping can be easy.
Seasonal buying is a big part of my strategy. I gave you the list for in season produce above. I check what's in season and plan meals around those items. This saves money and ensures fresh produce. For example, in summer, I buy lots of berries. I also will freeze some. Berries freeze very well. They're tasty and fit the keto diet. I love sweet, in season berries so much! They are much more affordable in season.
Buying in bulk is another money-saving tactic. You can stock up on nuts, seeds, and healthy oils. This way, you save money over time.
Here are some smart shopping tips to keep in mind:
Plan your meals in advance to avoid last-minute takeout
Shop for seasonal produce to save money
Buy in bulk to reduce waste and save money
Look for budget-friendly stores that offer keto-friendly products
This is a great video that shows what a basic, inexpensive keto shopping list looks like.
Where to Shop for Affordable Keto Staples
Finding the right stores can make a huge difference. Here’s where to get the best deals:
Aldi – I love Aldi! It’s known for being very affordable. Aldi is a goldmine for keto staples like eggs, cheese, butter, meats, and other keto products.
Here is a video I made a few years ago of shopping economically at Aldi. I can’t believe I’m adding it because I just cringe! Ha!
Costco or Sam’s Club – Buying in bulk saves money, especially on meat, cheese, nuts, and oils. I like to get big packages of proteins and then break them up into smaller packages when I get home. Costco has a giant package of pork belly that is SO good for about $20.
Walmart – This is probably where I do most of my shopping although I have noticed a big increase in prices, but I think you can still find budget-friendly keto essentials like frozen veggies, canned tuna, and pork rinds. They have nice bags of frozen shrimp for $5-$6 which I think is a good price.
Local Butchers & Farmers Markets – Sometimes, you can find deals on fresh meat by buying directly from local sources. Some of the online meat companies have good deals too. I’ve done Butcher Box for a few years and get free bacon and hamburger meat with every order.
Discount Grocery Stores – Stores like WinCo, Grocery Outlet or Save-A-Lot often have great markdowns on keto-friendly foods. Even dollar stores have some great deals! Here’s a video shopping keto at Dollar Tree! I have bought things at Dollar Tree before, but I am choosy what I will buy. I remember seeing a rib eye steak there for a $1 a few years ago and just wasn’t sure about it. I just don’t trust $1 rib eye! Maybe it would have been OK? I should have bought it just to try! Ha!
Here’s Mayra with Low Carb Love shopping keto at Dollar Tree, WOW they have added so many great keto options!
2. Money-Saving Keto Tips
1. Skip the Fancy Keto Products-Like $10 for a loaf of keto bread? Skip it. Make chaffles to replace your bread. They are economical and so tasty. Stick to whole foods like eggs, ground beef, and frozen veggies—they’re cheaper and better for you. A box of keto crackers is usually about $6 and it’s so easy to make your own. Also things like mayo and salad dressings are better and more economical when they are homemade. I sometimes pay $8 a bottle for the Sir Kensing Avocado Oil Mayo! That really is outrageous. I have made my own mayo and make my own salad dressings quite frequently.
Here’s how to make homemade mayo and this will not cost $8! It’s very good and you can choose the oil you like. Be sure to stay away from any seed oils, they are so bad!
There are several salad dressings on virtaworks.com also!
Treats like cookies and ice cream are much less expensive when you make your own. Keto ice cream is SO expensive!
This is my favorite Keto ice cream and is so much better than the expensive grocery store keto ice cream!
I’m having a lot of fun making ice cream in a Ninja Cremi! It’s truly an amazing machine and will pay for itself in approximately two decades with all the money I’m saving not buying keto ice cream in the grocery stores! Am I good or what? 😂
This is my post turning protein shakes into ice cream. I did use Keto Chow in this post and it is a bit more expensive but just a regular protein shake works also and those are less than $2!
https://www.virtaworks.com/post/keto-chow-shakes-pudding-flan-and-ice-cream-with-a-secret-ingredient
2. Buy in Bulk-Stock up on meat, cheese, and butter when they’re on sale. You can freeze meats for later use.
3. Choose Cheaper Protein Source-Instead of expensive steak or salmon, go for budget-friendly options like ground beef, chicken thighs, canned tuna, and eggs. I also like to buy rotisserie chickens, but check the ingredients for added sugars and other hidden carbs. A rotisserie chicken is about $5 at Walmart and I will get several meals from it. I will have the whole pieces and also shred any meat still left on the bones. You can even freeze the carcass for your own homemade bone broth.
Every once in awhile I’ll buy a giant brisket. I’ve discovered it’s best just to cut it up into smaller pieces and freeze them and you can get more meals than you can even count, although to buy a large one can be a little pricey, but it I ends up being a small amount per meal. I have to space the brisket out because I have gotten so tired of eating it for a long time!
Here’s how I like to cook brisket!
4. Purchase Frozen & Canned Options-Frozen vegetables are just as nutritious as fresh ones but often much cheaper. This can reduce waste also because the frozen will last much longer than fresh produce. Canned fish and meat are also excellent budget-friendly keto staples. I buy a lot of canned tuna, chicken and salmon.
5. Meal Plan & Cook at Home-Eating out on keto can be pricey. Planning meals ahead of time helps reduce waste and saves money.
6. Buy Generic-I usually shop at Walmart and I find the Great Value Walmart brand to always be much less expensive. I would also bet Walmart just buys everything from the name brand manufacturers and puts their own name on it.
7. Slice or Grate-Your own cheese, veggies, anything that is prepackaged that you can prepare yourself. Grating your own cheese will also save on carbs because it won’t be coated in anti-caking agents that add carbs.
Budget-Friendly Keto Recipes
As I continue on my keto journey, I've found that simple and budget-friendly keto recipes are key. I get carried away and will make something with 12 ingredients, but it makes sense to think a recipe like that will probably cost more than a recipe with 5 ingredients. So I'll share some of my favorite keto recipes from virtaworks.com that are simple and easy to make and won't cost a lot.
My book, “How I Lost One Hundred Pounds and Gained My Life Back” is packed with these easy, simple, economical recipes too! Here’s for more information.
This is one of the most famous keto recipes! Just about anything made with cabbage usually will be very economical and will stretch the meal a lot! It’s also very filling.
1. Keto Egg Roll in a Bowl
Cost: Around $2 per serving
2. Budget Keto Chili
Cost: Around $3 per serving
Anything that is a soup, stew or chili will usually be very economical. Sometimes I will just put some broth on the stove and I will add any of the veggies that I have in the fridge that might be about to spoil and then choose an economical protein like ground beef, add seasonings and it makes the best soup!
3. Easy Tuna Salad in Mini Sweet Peppers
Cost: Around $1.50 per serving
You can serve the tuna salad in the mini sweet peppers, lettuce cups or on cucumber slices also. All good economical choices!
4. Keto Sheet Pan Lemon Butter Garlic Chicken
Cost: Around $3.00 per serving
This such a great, easy budget-friendly recipe, especially if you use the chicken thighs.
5. Keto Fried Cabbage and Bacon
Cost: Around $1.50 per serving
This has long been one of my most favorite keto meals! Very economical and very filling.
6. Keto Chaffle Breakfast Sandwich
Cost: Around $3.00 per serving
This used to be a little more economical, but the price of eggs has gone up, but it just uses one egg and is very tasty! Chaffles are very inexpensive and can be used for sandwiches, pizzas, or so many things!
7. Keto Shrimp Salad in Lettuce Cups
Cost: Around $5.00 per serving
Even though this is made with shrimp it’s still very economical and to be able to have shrimp is a real treat.
8. Keto Cowboy Butter Chicken with Zucchini Noodles
Cost: Around $2.46 per serving
This recipe does have quite a few ingredients, but most of them are spices, but I wanted to show how economical it is to make your own zucchini noodles rather than buy the manufactured shirataki noodles that can be $5-$6 per bag!
9. Mashed Cauliflower a la George
Cost: Around $1.25 per serving
This is my absolute favorite keto side dish recipe. I included this to show how making your own is better and more economical. Here is a comparable amount of mashed cauliflower by Birds Eye. It’s almost $3! And it’s watery and terrible. You definitely can save money by making your own!
10. Keto Thai Chicken Cucumber Salad
Cost: Around $2.56 per serving
Salads are a great economical choice!
So many other budget-friendly keto recipes on virtaworks.com
And to close, here is a great economical recipe by Annie with Keto Focus and she shows you how to make your own egg wraps to replace those expensive ones to make yummy keto enchiladas at $1.48 a serving. Those Egg Life Wraps are about $1 apiece! $6 for the entire package!
More from Annie! She shows you how to do keto for breakfast, lunch, and dinner for $40 per week for a family of four! You can’t get much better than that!
Final Thoughts
Eating keto on a budget is completely doable. By shopping smart, planning meals, and sticking to whole, unprocessed foods, you can enjoy a delicious and affordable keto lifestyle. Have any budget-friendly keto tips? Share them in the comments!
Wishing you good health, happiness, and a less expensive trip to the grocery store!
♥️Denise