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    Home » Resources

    Published: Jul 2, 2020 ·Updated: Aug 27, 2022 by Sabra · 53 Comments

    Keto at Sam's Club

    Collage of sam's club products with text overlay

    Maybe you are eating a ketogenic diet and you're wondering if a membership to Sam's Club is worth the cost - or - maybe you already have a membership, but you want to plan for your next shopping trip and you aren't sure what you should be looking for.

    No matter what has led you to this post, I can promise that when you are done reading you will have a much better idea of what Sam's Club has to offer the low carb crowd.

    Collage with text overlay

    This Mom's Menu is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com. This post may be sponsored or contain affiliate links but all opinions are my own. I may earn money from purchases made through the links shared here (at no additional cost to you)

    Before I go through my keto Sam's Club list, there are a few things that you need to know before you hit the store:

    1. Sam's Club is a warehouse store where the majority of products are sold in bulk. There isn't a ton of brand selection. However, some of the more popular products will have a few options.
    2. You need to have a membership to shop at Sam's Club. You can get your membership in the store or online (affiliate) Be sure to check out the special offer for new members at the end of this list!
    3. There are a few options for memberships. The basic and business memberships both cost $45 while the Plus membership costs $100. The plus membership allows for early shopping hours and also gives you cashback on purchases. It also includes extra savings on optical services and pharmacy. We upgraded to the plus membership this year and have earned enough cashback to make up the difference plus I love the early shopping hours!
    4. I highly recommend using SCAN & GO when shopping at Sam's. When you are in the store open the Sam's Club app and select 'scan & go'. From there you simply scan the products you are purchasing using your phone as you shop. When you're done shopping, simply pay RIGHT FROM YOUR PHONE AND LEAVE! Yep, this is HUGE! No waiting in lines at Sam's Club EVER!
    5. Sam's club also offers free order pick up. You just go online and order what you want and schedule a time to pick it up. In my area, pick-up is almost always available within 2 hours! When you get to the club, check in with customer service and they will bring your order out for you. You can also use Rakuten (affiliate) when shopping online to get additional cashback on your Sam's Club order! (As of today, you also get $10 from Rakuten when you make your first purchase of $25!)

    SPECIAL OFFER: You can get a bonus $20 Sam's Club gift card when you sign up for a membership through THIS LINK!!!

    Now that you know what to expect, let's get to my list of MUST-HAVES from Sam's Club!

    Snacks

    .

    1

    Nuts

    You will find a HUGE assortment of nuts at Sam's Club, all for a reasonable price. You can find roasted nuts in the snack section, and raw nuts in the baking section. My favorite is the Salt and Pepper Pistachios!

    Check out my recipe for Cinnamon Roasted Almonds

    2

    Smoked Sausages and Jerky

    Jerky makes a great and portable snack. Sam's Club sells a couple of varieties of keto jerky. I like the Jack Links beef sticks, but my all-time favorite is Duke's Smoked Sausages. They taste amazing and the ingredients are super clean PLUS they have just 1g of carbs per serving.

    Check out my DIY Keto Lunchables!

    3

    Pork Rinds

    Pork rinds make a great low carb replacement for chips and crackers. They can also be crushed and used as a breading for fried foods. These pork rinds from sams club are light and delicious and come in a tub large enough that you won't run out any time soon!

    Beer Cheese Dip goes great with pork rinds, you can find the recipe here!

    4

    Parmesan Crisps

    Parmesan Crisps are another great chip or cracker substitute. They are also delicious when used as a crouton on Cearar Salads!

    5

    Olives

    Confession - Olives are one of just a handful of foods that I just can not eat. But, I also realize that they are a staple on many people's keto diets. If you are one of those people then you are in luck! Sam's has several varieties of olives and I am pretty sure that if I was going to eat one I would choose the Jalapeno and Garlic Stuffed Greek Olives

    6

    Pickles

    In the spirit of honesty - Pickles are another food that I'm not too huge on. My husband, on the other hand, loves pickles! He especially loves the OH SNAP Single Serving Packs of pickles. They are great grab-and-go snack options and as a bonus, they can help combat the dreaded keto flu.

    NOTE- Oh Snap single-serving pickles are in the refrigerated section near the snacking cheese.

    7

    Nature Valley Peanut Butter Dark Chocolate Protein Chewy Bars

    I was hesitant to add these to the list because with 9 net carbs they aren't super keto-friendly, but if you are just eating low carb and not strickly keto they make a great option.

    I keep them stocked for my kids who love them.

    8

    Cheese

    Sam's Club has all your standard cheeses, generally available in blocks, shredded or sliced. But the specialty cheeses are my favorite, and most of the time, you can get them at a great price. They also have a great selection of snacking cheese.

    9

    Dips

    You can get plenty of low carb Dips at Sam's pair them with fresh veggies, pork rinds, parm crisps of keto butter crackers.

    My absolute favorite dip and one that I ALWAYS keep on hand is Palmetto Cheese. Seriously - I can't recommend this stuff enough.

    10

    Salami and Proscuitto 

    You can get Salami and Proscuitto in bulk at Sam's - which is never a bad idea IMO. But the even better idea is the salami and Panino snack packs 💜

    11

    Quest Protein Bars

    Quest Bars are a great option for anyone. Save a ton of money by buying in bulk at Sam's Club!

    12

    Fiber One Brownies and Chocolate Granola Bars

    While these aren't the cleanest product around, they are a great way to curb a sweet tooth without doing too much damage!

    Keto Baking Supplies

    .

    13

    Almond Flour

    Almond flour is my favorite keto flour substitute. Sam's sells a 3-pound bag of Blue Diamond Almond Flour for just $13.44 which is a steal of a deal!

    I use almond flour in a ton of recipes! You can find them all HERE!

    14

    Organic Virgin Coconut Oil

    Coconut oil as big as your head anyone?

    15

    Truvia Natural Sweetener

    Truvia (or at least this variety) has recently updated its formula and now the only ingredients are Erythritol and Stevia. At my club, they only sell it in packets, which is great for coffee, but not so much for baking. Luckily you can buy it, along with plenty of other sweeteners at samsclub.com

    16

    Member's Mark Himalayan Pink Salt and Other Spices and Seasoning Blends

    Salt is super important for keto diets - plus food kinda sucks without it. You can get seasonings and spices in bulk at sam's so bland food is a thing of the past!

    Check out my recipe for Homemade Taco Seasoning!

    Main Dishes

    .

    17

    Fresh Beef, Pork, Chicken, Lamb, and Seafood

    Meat is a large part of any keto diet. Sam's Club has an awesome selection of fresh beef, chicken, and Lamb as well as a great seafood section. Selection will vary by store - but the quality and price are always great!

    Check out my recipe for Bacon and Bourbon Lamb Chops!

    18

    Ready to Eat Meats

    The ready to eat meat selection at Sam's Club is great and includes beef brisket, Smoked Turkey Legs, Roasted Turkey Breast, Mozzarella Meatballs, Pulled Pork and grilled chicken breast among others. It's so handy for busy nights and they all freeze really well. They are all mildly seasoned so you can add them to many different dishes or salads for a super quick meal. 

    The brisket and pulled pork are my absolute favorite!

    19

    Rotisserie Chicken

    This is my go-to dinner when I am not up to cooking. Grab one of these $5 chicken and a salad and you are good to go!

    20

    Egg Bites

    These are basically a riff on the infamous Starbucks sous vide egg bites. They are delicious and much cheaper than hitting up the drive-through.

    21

    Frozen Meat and Seafood

    Don't skip over the frozen meats at Sam's - You'll miss some gems like bacon and cheddar burger patties, grilled mesquite chicken, thin steak strips perfect for fajitas and Philly cheesesteaks, and my personal favorite ... the salmon burgers!

    I am not a huge fish eater, and these make it so easy to incorporate salmon into my regular diet. They have a great, but mild flavor and they cook really quickly making them the perfect weeknight supper. 

    Beverages

    .

    22

    Bang Energy Drink

    Bang seems to be the go-to energy drink for most keto dieters. You can get a variety case at Sam's for quite a bit less than buying them from other stores.

    23

    ZipFizz

    ZippFizz is an electrolyte and B vitamin supplement with a little bit of caffeine. It's a great option for a keto-friendly pre-workout and it helps to boost low energy levels. I don't use it every day, but it's nice to have when needed. 

    24

    SlimFast Keto Shakes, Premier Protein, and Atkins Shakes

    These shakes come in a variety of flavors so there is something to suit just about every taste!

    Check out my the Highlights on my Instagram to see how I make homemade ice cream with premier protein shakes!

    25

    Sparkling Water

    Photo Credit: www.samsclub.com

    Sam's club has several varieties of sparkling water, flavored, unflavored and sweetened. All for a great price and zero carbs

    Sauces, Spreads, and other items you HAVE to have!

    .

    26

    Almond Butter

    If natural unsweetened almond butter is your thing, then Sam's club is your place. Buy a jar as big as your head for less than $8!!

    Check out my recipe for an Almond Butter Mug Cake!

    27

    Sugar-Free Coffee Syrups 

    Score a great deal on sugar-free syrups for coffee or tea. They also have a wide selection on their website.

    28

    Classico No Sugar Added Marinara Sauce

    There's a new low carb marinara sauce on the block and you can grab it at sams club for under $7 for a three-pack!

    29

    Frank's RedHot Original

    Buffalo Chicken here you come ...

    30

    Mayonnaise and Salad Dressing

    The two most basic (and essential) keto condiments.

    31

    Mark Real Crumbled Bacon

    Is bacon a condiment? I'm not sure but I'm willing to make it one!

    32

    Sour Cream, Cream Cheese, Heavy Cream and Butter

    Or in other ways the foundation of my diet ... Only kidding (maybe)

    33

    Low Carb Tortillas

    These are perfect for #tacotuesday, low carb sandwich wraps, or even used as a quick pizza crust.

    34

    Bulletproof Brain Octane Oil and Collagen

    Sam's recently began carrying many of the Bulletproof products including collagen, brain octane MCT oil, Bulletproof bars, and keto coffee. Be sure to read the labels for the coffee and bars - even though they have high fat, they are higher in carbs then you might think.

    35

    Fresh Produce

    While the selection varies by store, the quality is always top-notch! My favorite is the mini bell peppers, asparagus, and brussels sprouts.

    36

    Avocados

    Tip - store unripened avocados in the fridge to get them from going bad too quickly. Set them on the counter about a day in advance to enjoy a perfect avocado!

    37

    Eggs

    Oh my word, do we go through a lot of eggs at my house! They are my favorite kind of food: Easy, healthy and CHEAP! I buy a box of 7.5 dozen at a time but, they sell them in smaller quantities as well. 

    38

    Frozen Vegetables

    We go through a ton of riced cauliflower and broccoli. They are both microwavable which makes a super quick side dish for busy nights.

    So that's it! If you are a regular Sam's shopper, I'd love to know what's on your list!

    PS - I get a lot of questions about Sam's Club vs Costco and while mostly it's a matter of personal preference here is my official take ...

    I find that Sam's club is the best spot for traditional grocery items and generally has lower prices compared to Costco. However, Costco definitely has Sam's beat with specialty products and organic selections.

    Collage of keto procucts at Sam's club with text overlay
    « Low Carb Peanut Butter and Jelly Bars
    Keto Strawberry Dessert Bars with Lemon Glaze »

    Reader Interactions

    Comments

    1. Susan McFarland says

      February 17, 2018 at 7:54 pm

      Nuts, almond flour, coconut oil, specialty cheeses, fresh salmon, butter, bacon, almond butter, and several honorable mentions. Eggs would have been on my list if I didn’t have backyard chickens. I love eggs, and have all I want to cook in any way, shape, or ‘recipe’. 🙂 Love my girls! They make me proud!

      Reply
      • Sabra says

        February 18, 2018 at 7:02 pm

        Ohh I'm so jealous! I would love to have backyard chickens, but my husband won't go for it 🙁

        Reply
      • Sonya says

        February 18, 2022 at 9:36 pm

        I understand about your girls I have some hens and I love the fact that I can go to my backyard and gather fresh eggs daily.

        Reply
    2. Dan says

      February 19, 2018 at 3:15 pm

      Great list. Only thing i would add is pork rines.

      Reply
      • Sabra says

        February 19, 2018 at 3:26 pm

        My Sam's doesn't carry them 🙁

        Reply
        • Kelly miller says

          May 03, 2018 at 9:47 pm

          That’s just sad☹️I love the kerrygold butter just tried their cheddar cheese so good! I get almond milk here too sometimes they have ccartons of heavy whipping cream. I get the produce bags of zucchini,avocados, and broccoli. I also buy a lot of spices and meats here. They have Laura brand grass fed beef , and chicken 🐔 antibiotic free.

          Reply
          • Sabra says

            May 03, 2018 at 10:16 pm

            I know! I still check every time that I visit just in case lol. You have a ton of great things on your list as well!

            Reply
            • Lillian Betts says

              May 26, 2018 at 1:19 pm

              What’s your favorite almond meal recipe? ( I’m new at the lifestyle) thanks !

            • Sabra says

              May 26, 2018 at 6:52 pm

              oh that's a tough one! I have a bunch of recipes that use almond flour - the two that I love the most are probably my Keto Cinnamon Swirl Bread and Hot Brown Casserole Also be sure to google fathead pizza dough and 90-second bread!

    3. Grace says

      February 19, 2018 at 9:32 pm

      I would take note that the coconut oil at Sams is refine (at least the one I shop at), so not as nutritionally beneficial as unrefined coconut oil. Best price on almond flour anywhere! I’m gonna be looking for those cheese crisps, thanks!

      Reply
      • Sabra says

        February 25, 2018 at 12:45 pm

        Thanks for the info! I will definitely Check a little closer at my next visit!

        Hope you find the cheese crisps - they are awesome!!

        Reply
        • Darci says

          February 26, 2018 at 11:17 pm

          Our Sams has unrefined and refined coconut oil 💆🏼‍♀️ Great list !

          Reply
          • Sabra says

            February 27, 2018 at 9:38 am

            Thank you!

            Reply
      • Gail says

        June 28, 2018 at 3:49 pm

        I like to make my own cheese crisp. My favorite is muenster.

        Reply
        • Sabra says

          June 28, 2018 at 4:06 pm

          I've never tried making them with muenster - I bet it's delicious!

          Reply
          • Gail says

            July 01, 2018 at 4:45 am

            They are great . I sprinkle a litlle Thai sweet chili season on them.. I usually put some kind of seasoning on them.

            Reply
    4. Crystal says

      February 19, 2018 at 10:09 pm

      Don’t forget the rotisserie chicken! It’s a staple for me.

      Reply
      • Tracey says

        February 22, 2018 at 6:31 pm

        Ditto that. I loooove their rotisserie chicken. So easy for lunch or dinner. And under $5!

        Reply
      • Sabra says

        February 25, 2018 at 12:46 pm

        I ALWAYS forget about those! I may just have to add that to my meal plan this week 🤔

        Reply
      • Duc M Le says

        May 06, 2019 at 7:01 pm

        Rotisserie chicken made here has too many bad stuff in it. Not keto friendly my friends..

        Reply
    5. Crystal Rutherford says

      February 21, 2018 at 4:17 pm

      I bought a bag of Almond Flour in October and was so excited by the price/size. But went to go buy another one but they didn't have it. Do they consistently carry it at yours or is it hit or miss?

      Reply
      • Sabra says

        February 21, 2018 at 5:16 pm

        They always have it at mine, but I have heard a few other people say that theirs only carries it occasionally 🙁 One option for you, is ordering online. Plus members get free shipping, otherwise you can usually have it shipped to your store for free!

        Reply
      • Jim says

        August 18, 2018 at 7:51 pm

        You will not get anyBulk kale Or coconut milk Join another club BJ’s

        Reply
    6. Bill says

      March 20, 2018 at 9:51 pm

      Cole slaw mix for crack slaw. 2 lbs for $1.99.

      Reply
      • Sabra says

        March 21, 2018 at 7:30 am

        That’s a great add! I LOVE crack slaw and I have a great low carb cole slaw recipe too 👍

        Reply
        • Melissa says

          July 01, 2018 at 1:13 am

          Would love to have your low carb slaw recipe!
          Also what is crack slaw?

          Reply
          • Sabra says

            July 01, 2018 at 3:47 pm

            Hi Melissa! You can find my coleslaw recipe HERE, and crack slaw (also called egg roll in a bowl) is usually ground beef or pork, cooked with the coleslaw mix and Asian seasonings. There are a TON of great recipes on pinterest!

            Reply
    7. Sherri says

      March 24, 2018 at 5:52 pm

      Our Store carries frozen fish and seafood besides the salmon patties. The Cod is individually wrapped, and easy to season and bake in under 30 minutes from freezer to plate!

      Reply
      • Sabra says

        March 26, 2018 at 10:56 am

        That’s awesome! How do you usually season it?

        Reply
    8. Cindy says

      March 28, 2018 at 3:11 pm

      I buy the butter flavor organic coconut oil by Nutiva. Love it!

      Reply
      • Sabra says

        March 28, 2018 at 4:23 pm

        That sounds great! I am definitely gonna have to look for that on my next trip!

        Reply
    9. Kathye says

      March 29, 2018 at 1:50 pm

      Thank you so much!! We love Sam's Club. Scan n Go is the best!!! We also buy Premier Protein. Way less than any other store. We use that for after runs and in our BP Coffee.

      Reply
      • Sabra says

        March 30, 2018 at 7:44 am

        We have just recently started getting premier protein and you’re right, the price is unbeatable!

        Reply
    10. Phyllis says

      May 05, 2018 at 1:28 pm

      U didn't mention pork rinds omgoodness I love them!

      Reply
      • Sabra says

        May 05, 2018 at 5:14 pm

        I am so bummed - my store doesn't sell them 🙁
        I keep checking, but still no luck

        Reply
    11. Dena says

      May 05, 2018 at 4:54 pm

      So sad.... I went to Sam's in Greensboro NC
      and they didn't have half the things listed herre.
      Grrrr.... Maybe I should try Costco?

      Reply
      • Sabra says

        May 05, 2018 at 5:13 pm

        I am realizing from many of the comments that the selection varies greatly from store to store. I hope that as the keto/low carb diet continues to gain popularity, stores will begin to increase their options.

        Reply
    12. Debbie says

      May 14, 2018 at 11:53 am

      Their almond butter is as good as any peanut butter and it doesn’t have any sugar listed in the ingredients whereas all peanut butters that I found do.

      Reply
    13. Kris says

      May 17, 2018 at 1:41 pm

      The cheeese crisps are on coupon right now!!yay
      They also have ready to go cooked salmon, smoked that is really good. I think it's around $12 for a tub. I cot probably eat half if I don't stop myself.
      The h20 protein water is also good, comes in a variety pack of flavor, berry, grape, tropical, 15 g protein.

      Reply
      • Sabra says

        May 17, 2018 at 7:13 pm

        WHAT?!? Sounds like I'm making a Sam's run tomorrow! Thank You 🙂

        Reply
    14. Cydni k says

      June 01, 2018 at 11:56 pm

      I have both Sam’s & Costco. They are both great, esp when both have the same item -one will have it on sale and then it will flip flop so you can usually get what you need on sale. Costco sells the Kerrygold bricks in a 3-pack for under 8 bucks (at least here in Texas). Both stores have been adding more healthy products to their inventories, although Costco tends to have more organic choices most of the time. Also Costco gets great stuff for your home as well! Hope this helps!

      Reply
      • Sabra says

        June 02, 2018 at 9:28 am

        Thanks for your input! That's a great deal for kerrygold - especially considering that I pay more then that for regular butter at Sams!

        Reply
    15. Jim says

      August 18, 2018 at 7:34 pm

      Roasted nuts are worthless no benefit at all

      Reply
      • Jim says

        August 18, 2018 at 7:59 pm

        best place to get raw Nuts is at Trader Joe’s Trader Joe’s

        Reply
    16. Emily says

      April 03, 2019 at 4:48 pm

      pepperoni is one of my favorite keto snacks that I buy in bulk at my sams club.

      Reply
      • Sabra says

        April 03, 2019 at 9:55 pm

        YES! I so need to update this list, I have been buying it there too and I am a little bit embarrassed at how quickly my family goes through it 🙂

        Reply
    17. McKenna says

      January 09, 2020 at 11:30 am

      You said you’re not a pickle fan but buy these for your Hubby: Farm Ridge Foods All Natural Crunchy Cukes. They’re in the refrigerated section by the gourmet cheeses and meats. Sooo crunchy! I’m addicted to Grillo’s brand but for half the price of Grillo’s, these just can not be beat! Pickle juice is great for an electrolyte/potassium shooter as well! The Hormel Pepperoni Slices in the twin pack freeze beautifully and is a staple for me. I buy the Atkins Protein-Rich Peanut Butter Bars for my husband because they’re cleaner than other protein bars (I steer clear of palm oil) and only 3 carbs per bar. You’d never know they were healthy. Worked at Sam’s for 18 years. Bombard Home Office and locate Clubs with healthy food Keto requests...it works!

      Reply
      • McKenna says

        January 09, 2020 at 11:32 am

        Whoops locate = local in post above

        Reply
    18. Mary Sauers says

      January 25, 2020 at 9:23 am

      Good morning Sabra!

      I hate to be the bearer of bad news, but the actual list is no longer showing up in your post above. It goes from "Now that you know what to expect, let’s get to my list of MUST-HAVES from Sam’s Club!" to "SO THAT’S IT! IF YOU ARE A REGULAR SAM’S SHOPPER, I’D LOVE TO KNOW WHAT’S ON YOUR LIST!"

      Any chance you can fix it? I'd love to know what's on the list! Thank you!

      Reply
      • Sabra says

        January 27, 2020 at 12:42 pm

        Hi Mary! Thanks so much for letting me know that the list was missing! It should be back up now, and I am so sorry for the inconvenience!

        Reply
        • Mary Sauers says

          January 27, 2020 at 2:30 pm

          Thanks so much Sabra!

          Reply
    19. Margaret Wehrhahn says

      February 28, 2022 at 2:54 pm

      I would add the premiere protein shakes. I feeze them for a little bit to make them thicker. They are so filling and only 2 carbs.

      Reply
    20. Hairstyles says

      September 24, 2022 at 6:16 pm

      Many thanks to you for sharing all these wonderful content. In addition, an excellent travel and medical insurance approach can often ease those considerations that come with vacationing abroad. A medical emergency can soon become extremely expensive and that's sure to quickly decide to put a financial load on the family's finances. Putting in place the suitable travel insurance bundle prior to leaving is definitely worth the time and effort. Thanks a lot

      Reply

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    Hi! I am Sabra and I'm the face behind This Mom's Menu. I live just outside of Louisville Kentucky with my husband and four kids. Here at This Mom's Menu, you can expect to find family-friendly, healthy recipes plus articles about what is helping me get through my daily to-do list with a little sanity to spare! My favorite things right now are fresh flowers, eggs, and re-runs of The Office ...

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