Keto on a Budget: 7 Ways to Save Big on Groceries

Who says healthy food is more expensive than junk food? We’re out to prove that it can stay pretty comparable if you know how to shop. While it’s true that protein and high-fat foods tend to cost more than refined carbohydrates, it’s possible to eat a low carb or ketogenic diet on less than $10 per day. Here are the top foods to stock up on if you’re eating keto while sticking to a budget.

Buy the Whole Bird

Select cuts of chicken like the breast or thighs will run you more on your grocery bill than buying the whole bird as a rotisserie chicken. By weight, a rotisserie chicken usually costs about a dollar per pound and they are usually plump, juicy chicken that lasts for a few days in the fridge.

We love how versatile rotisserie chicken is. In a pinch, you can break off a leg and eat it on the drive home from the grocery store (we’ve all done it!) You can take the simple route of breaking it apart and eating the chicken throughout the week on it’s own OR you can debone the chicken on Sunday and use it up inside a low-carb soup, casserole, or chili.

Ground Beef Wins

Now let’s talk about beef. On a tight budget, you’re not going to get very far picking up select cuts like a T-bone or a tri-tip. But one of the least expensive choices that still packs a lot of flavor is ground beef.

Ground beef is perfect for meal prepping because it lends itself very well to different flavors. You can turn it into taco meat, form it into hamburger patties, and a number of other things. Ground beef is also freezer-friendly frozen or cooked. This means that you can make a double batch of ground beef on week, then freeze half and defrost it for a future week.

Cheaper by the Dozen

Another vitamin-packed food to load up on is eggs! Eggs are both a source of healthy fat from the yolk and protein from the egg whites. While pasture-raised eggs tend to taste a little better, conventional eggs still have just as many nutrients and cost less. Some ways to use up those eggs are:

In an omelet with ghee, cheese, breakfast meat, and keto-friendly veggies
Boil a dozen for portable snacks all week
Try egg muffins for meal prep, such as our jalapeno popper muffins

Freeze Quick-sale Protein

Make a habit out of checking your grocer’s reduced-for-quick-sale section. What’s great about discounted protein (ground meat, steak, deli meat, and cheese) is that they are all freezer-friendly. If you can’t use them up this week, freezing holds time and allows you to defrost and use the item when you need it.

You can also fully cook the discounted protein (such as throwing a roast in the slow cooker the shredding it), then freeze the prepared meat. This will help streamline your meals since the meat is cooked and ready for use!

Save the Bones for Broth!

When you’re done using up a rotisserie chicken, save the bones and make your own bone broth! Bone broth might feel intimidating but it’s not difficult to make and can even be set on autopilot using your slow cooker.

Try this 4-ingredient bone broth recipe

Or this one in a slow cooker

Any way you look at it, bone broth is pretty impressive. It’s a great source of protein and minerals like calcium, phosphorous (good for bones and teeth), and potassium, which helps move nutrients into cells and waste out of cells.

The sodium in bone broth can help with electrolyte replenishment and it can be consumed even in a fasted state. Additionally, the collagen inside supports healthy joints, supple skin, and strong hair!

Eat Seasonally

Seasonal produce will always taste the best and cost the least. Become aware of what’s in season throughout the year and choose recipes accordingly.

In the cold months, we love spaghetti squash since it’s a low-carb volume food, along with kale, brussel sprouts, and citrus.

In the spring and summer, get your fix of ripe avocados, fresh blueberries, mushrooms, hot peppers, and leafy greens.

Load Up on Nut Butter

One last source of healthy fat is nut butter. Nowadays, most grocery stores make fresh-ground nut butter in-house using their own grinders (check to see if your grocer has one—you might be surprised!)

Choose the most natural nut butters you can find. Fresh-ground nut butter is our top choice, but check labels to make sure there’s no added sugar or honey inside.