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Our "No-Cook" Keto Diet Shopping List

by Konsciousketo Admin -

Preparing food from scratch is ideal when seeking to improve health and lose weight. But those whose schedule or skill doesn't permit making homemade meals can also succeed on a ketogenic diet with the right approach.

Don't feel discouraged if your attempts at casseroles and producing perfectly seared steak elude you. It's possible to enjoy a low-carb, high-fat lifestyle without firing up a single pot or becoming a domestic diva.

The marketplace cannot deny the demand for low-carb, keto-friendly foods. So you now see keto bread, crackers, and creamers geared toward those seeking a sugar-free existence lining store aisles everywhere—along with other staple replacement ingredients (e.g., sweeteners or flours, etc.).

Gone is the time of struggling to perfect the classic keto dinner rolls or process pounds of cauliflower to recreate rice, pizza dough, or a creamy mash. Even Costco sells 90-second cauliflower rice in a pouch that you can make in the microwave for convenience in mere moments.

Again, life can be simple and convenient on keto.

Any diet can become complicated when we decide to make it that way, but a keto diet can be simple, returning to fundamental principles without frills or fuss—yet without sacrificing an ounce of flavor. There's no need to recreate the wheel; the basics are a beautiful thing.

There are a lot of fantastic and beginner-friendly recipes for us to share to get you started on the road to explore more in the kitchen, and we're happy to deliver the goods. Still, again, there's no need to feel discouraged if you're slightly intimidated by the idea of creating bodacious fat bombs or 'everything' bagels with fathead dough.

Although we have access to endless satisfying recipes to enjoy on a ketogenic diet, a low-carb, high-fat diet is not about the recipes, per se. One could technically mono-meal on low-glycemic fare and still keep carbs low without cooking any food at all.

Plus, although some of us would love to create complex creations in the kitchen throughout the week, our lives may impose demands on our time that make that desire unrealistic—and that's OK—there are loads of heat-and-eat options perfect for those with lengthy to-do lists.

Whether Whole Foods, Trader Joe's, Aldi, or Walmart are your local market of choice, there are many ready-made keto options to enjoy throughout the week to craft a low-carb meal plan for weight loss without ever turning on your stove's burner.

Many markets offer pre-made food options like rotisserie chicken, green beans and pine nuts, or seared salmon in mushroom sauce. Plus, party wings are a popular food found at food stations at your local Whole Foods—but make sure to avoid any sugary glazes.

Grabbing pre-made options to eat alone or as a part of a meal—or for many remixed feedings—throughout the week is a convenient way to make healthy choices about your diet while accommodating a hectic schedule.

Plus, there is additional ready-made fare to consider as you browse your grocery aisles. So keep an eye out for the following during your next food run:

  • Skip the standard spaghetti and grab some meatballs and marinara solo, or add them atop some pre-made zoodles, shirataki noodles, or hearts of palm pasta for a savory and satisfying quick meal.
  • Pulled pork is also a standard option at the deli section in the store. Add some no added sugar barbecue sauce to a handful of succulent shreds and roll it up in a keto wrap, with lettuce, tomatoes, and other fixings for a no-cook lunch you're sure to love.
  • Deviled eggs can feel like more of a savior if you're looking for a pre-made selection that can serve as a snack or meal in an instant. Plus, most stores provide packaged hard-boiled eggs that are ready to eat right out of the bag plain or can serve as a jumping-off point for your creamy Deviled delights—giving you a jumpstart on meal prep.
  • Prosciutto and string cheese wraps are the perfect pair for keeping it keto on the go, and brands are easy to find at Target and Whole Foods, among other local retailers.
  • Eat your pantry: If you opt to prepare and stockpile homemade canned foods, you can always eat ready-made meals like soups or chili right from their container; just heat and eat—easy-peasy.
  • Nuts and Seeds: Keeping portioned packs of nuts or seed, plus unsweetened coconut flake granola on-hand, is an excellent option to ensure you always have a healthy option handy. Add a few Lily’s sugar free chocolate chips for a little extra treat!

    Plus, nuts and seeds are packed with needed fat and protein to help you feel full, satiated, and able to repair and rebuild muscle efficiently.

  • Simple recipes like our No-Bake Chocolate "Oat" Bars are a fantastic option to make over the weekend and enjoy effortlessly throughout the week. By making it yourself, you know your keto 'oat' bar contains clean ingredients, and the macros will support your dietary goals.
  • Salad dressings and dips can serve as a landmine filled with unfavorable ingredients. Or you can create and source nutrient-dense alternatives, void of sugar or trans fats, that elevate a simple salad to new heights.
  • Blending homemade dressings and dips is super simple and a fabulous way to make go-to options to pair with crisp veggies or keto crackers for fast meals in a snap—no heating required.

    If you're looking for store-bought dressing and dip options to maximize convenience, check out some of the following certified keto-approved picks:

    • - Primal Kitchen offers a robust line of dressings to enjoy on a low-carb, high-fat diet. The company's vegan ranch option swaps in avocado oil in place of eggs while delivering the flavor and richness synonymous with its dairy-based counterpart.

       Plus, flavors like Lemon Turmeric, BBQ Ranch, Dreamy Italian, Green Goddess, Cesar, and others are keto certified and the perfect complement to a jumbo salad to enjoyably get in your micronutrients daily.

    • - Yo Mama's Foods offers a delicious line of salad dressing flavors, like Cesar or Ranch, with zero sugar; perfect for dipping crisp cucumbers or nutrient-rich bell peppers.
    • - Bragg's Organic Vinaigrette
    • - Kumana Avocado Sauce
    • - Sir Kensington's Avocado Oil Ranch Dressing
    • - Chosen Foods Lemon Garlic Dressing
    • - Meyer Lemon & Extra Virgin Olive Oil
    • - Fody Vegan French Salad Dressing
    • - Dress it Up Champagne Vinaigrette Dressing
    • - Saucy Lips Zesty Cilantro Sauce
    • - Walden Farms Blue Cheese Dressing
    • - Brizo Dressing (spicy)
    • - Tessemae's Everything Bagel Ranch

Soup

Soup is like serving comfort in a bowl, giving a hug from the inside, and these keto-friendly options are tasty, filling, and satisfying with flavors like sweet red pepper & meatball and, chicken & mushroom.

However, Proper Good is working on expanding its offerings to provide heartier meals, as well, stay tuned.

- Kiss My Keto Bone Broth and Noodles: There's no denying that ramen noodles are delicious, comforting, and super-satisfying but loaded with carbs.

However, Kiss My Keto uses konjac-based noodles to create a keto-friendly ramen option for us to enjoy without reservation. So warm up your flavor selection—they offer Spicy Beef, Salt & Pepper Chicken, or Thai Green Curry Chicken—and dig in!

Even the kids will love twirling the noodles in their rich and savory mineral-rich broth.

Meals in a Jar

Making several variations of salads in a jar is an excellent way to prepare for the week ahead. Planned salads or other meals ensure you're eating a well-balanced ketogenic diet no matter how hectic things become between Monday and Friday.

We love incorporating these colorful nutritional powerhouses in our keto protocol so much that we dedicated a post to the beautiful and bountiful world of salads in a jar. But, of course, there are no hard-and-fast rules; making salads ahead is a great way to eat through leftovers and avoid food waste.

Plus, ‘eating the rainbow’ is a surefire way to consume a well-rounded diet to support wellness and weight loss on keto.

- Overnight Chia Pudding: Mix chia seeds and your favorite plant-based milk, or pureed berries, in the evening and wake to a creamy, dreamy, silky pudding packed with plant-based protein and omega-3 fatty acids that will keep you feeling full and energized for hours.

Add unsweetened coconut flakes, matcha powder, cacao, and nut butter, or any other variety of flavor combinations of your choice to your pudding to create the perfect parfaits to enjoy any time of day.

- Nut Butters and Keto Crackers: Almond, walnut, peanut, macadamia and pili nut butter are low in carbs, filled with muscle-building protein, and they provide an excellent nutritional payoff for the calories consumed.

Pair your favorite nut or seed butter with your preferred keto crackers for the perfect snack that you can eat with confidence. Here are some of our favorite store-bought keto crackers to consider:

- Julian Bakery offers an organic parmesan cracker under its Primal Thin label, using dairy cultures and various nutrient-dense seeds, like the lovely chia, to make a light and crisp cracker perfect for coupling with your favorite keto dip.

- HighKey is well known on the keto scene for their cookies, baking mixes, and keto-friendly cereal offerings, but they deliver again with sea salt crackers made with almond flour that come in at an impressive one net carb per serving!

- InnoFoods's keto crackers contain loads of vitamin-rich ingredients like pumpkin and hemp seeds, providing an outstanding and convenient source of complete protein and omega-3 fatty acids.

Plus, the crunchy squares are delicious bare or in the supporting role to a load of toppings or savory spreads.

- Catalina Crunch, like HighKey, offers a range of sweet keto snack options. But they've also thrown their hat in the ring with the introduction of their cheesy Cheddar Keto Crunch Mix.

They've managed to maintain crave-crushing flavor while making trail mix accessible again to those steering clear of the carbs.

- Nature's Garden Probiotic Keto Snack Packs: These perfectly portioned packs of keto trail mix contain plant-based, highly bioavailable protein and probiotics—an extra-healthy boost for your muscles and gut flora.

- Wilde Chips: If your fish has been missing some chips lately, consider pairing these with some keto batter-dipped fried fish for a decadent dish reminiscent of the warmer days of summer.

- Catalina Crunch Creme Sandwich Cookies: The vanilla or chocolate version of this nostalgic creme-filled cookie pairs perfectly with ice cream for an iconic and decadent dessert without any nagging guilt.

The cookies also come in Peanut Butter and Chocolate Mint, further expanding your grab-and-go dessert or snacking cache.

- Top Seedz, 6-Seed Crackers: Although slightly higher in carbs than the similar selection made by Inno Foods, these light, and super-thin crackers contain loads of plant-based protein and omega-3 fatty acids.

Enjoy these crispy crackers with a bit of creamy herbed goat cheese, Trader Joe's roasted red pepper medley spread, or a bit of tapenade for flavorful tapas ready in moments with no cooking required.

No-Cook Keto Finger Foods

We can create a bevy of beautifully formulated dishes while cooking on keto, but many foods in our arsenal don't require heat or preparation at all. So here are some ready-to-eat, keto-friendly foods to keep close:

  • Olives: Whether green castelvetrano, deeply-hued kalamata, or any other variety, olives are an excellent fibrous food to include in your keto meal plan. They even come in single-serve packs that you can enjoy on the go.

    Pop the packet open and eat them without any additional prep or processing required!

  • Pickles: Adding sour or sweet (zero sugar) pickles to your plan offers variety and convenient food to snack on or incorporate into dips and dressings.

    Use these fermented cukes to whip up some tasty Thousand Island Dressing or tartar sauce to enjoy with a low-carb seafood platter—delish!

  • Low-Carb Crudités Platter: Add peppers, zucchini, cucumbers, radishes, tomatoes, cheese cubes, and a fatty dip, and you have a healthy and hearty option to enjoy without ever firing up the stove.
  • The No-Bake Cookie Co. offers a range of keto-friendly cookies that work well when you're busy and need something to crush a sugar craving. There's room for treats and confections when eating a low-carb, high-fat diet, and this brand is one to watch.

Zero-Sugar Beverages

Beverages make up a significant portion of our diet and fall under the no-cook foods options on a keto diet. Reach for these drinks throughout the day to stay hydrated and free of unwanted sugars:

  • Water (plain or seltzer)
  • Mooala Keto Mylk (plant-based milk with MCT oil)
  • Tea (hot or iced)
  • Coffee (hot or iced)
  • Zevia (stevia-sweetened soda)
  • Dry Wines

- Plain plant-based milk is a fantastic option, as well. We particularly love macadamia and almond milk for the pleasant and neutral flavor that works well in an endless amount of sweet or savory recipes.

- Bone broth is an excellent beverage to include in your ketogenic meal plan as it is hydrating, and loaded with electrolytes and minerals to replenish and nourish the body.

- Flavored Seltzer Water: Zevia seltzer, Waterloo, LaCroix, bubly, Polar, and Sparkling Ice offer a broad range of flavors without unwanted sugars.

-Flavored Water Enhancers: Add some flavor to your water with a keto-friendly water enhancer, like Stur or Sweetleaf Water Drops.

Plus, our creamy Keto Shake comes in Strawberry Cheesecake, Banana Crème Brûlée, and super-rich Creamy Chocolate. Each is thoroughly satisfying as a standalone meal or the base for a creative concoction all your own.

Plus, you can easily and effortlessly make a powerhouse shake in moments using our nutrient-rich base—with minimal clean-up and no need to break out a skillet!

Takeaway

There are more delectable keto-friendly recipes in circulation than we could ever touch on in a single post. Luckily, the cooking-challenged among us don't have to miss out on all the fun fare we get to feast upon at the lower end of the glycemic scale.

Keto remains one of the most popular diets in the US, without any signs of fading from the weight-loss and wellness landscape any time soon. And companies are taking notice and releasing new and innovative products to cater to the keto foodie with an eye on eating clean and getting lean.

There's an alternative ingredient for just about anything you could imagine using in recipes to recreate your favorite dishes with a low-carb twist—perfect for pleasing the entire family, even if you live in a mixed dietary household as many do.

As we promised, eating well on keto without becoming a master in the kitchen is possible.

Utilize the delicious ingredients and pre-made meals in your pantry. Tap keto-friendly meal delivery services to lighten your workload in the kitchen each week. And always keep your snack cophers filled with low-carb options to quench any and every craving seven days of the week with minimal lifting in the kitchen.

With a few essential supports, you'll be on your way to living a keto lifestyle aligned with the many demands of your busy life—with ease—in no time.

Resources

  • Pillsbury, R. (2018). Too busy to cook: The Coming of Prepared Foods. No Foreign Food, 81–98. https://doi.org/10.4324/9780429498664-5
  • 7 best weight loss meal delivery services (2021 update). Meal Matchmaker | We Review. You Eat Happily Ever After. |. (2021, October 16). Retrieved October 23, 2021, from https://mealmatchmaker.com/best-weight-loss-meal-delivery/.
  • SULLIVAN, L. E. A. N. N. E. (2009). The use of meal replacement products increases weight loss. Internal Medicine News, 42(12), 16. https://doi.org/10.1016/s1097-8690(09)70430-5
  • Boaz, M., & Raz, O. (2015). Low fat vs. low carbohydrate diet strategies for weight reduction: A meta-analysis. Journal of Obesity & Weight Loss Therapy, 05(05). https://doi.org/10.4172/2165-7904.1000273

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