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.
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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:
- 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.
- You need to have a membership to shop at Sam's Club. You can get your membership in the store or online (keep reading for a special offer!)
- 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 $10 cashback for every $500 that you spend. 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!
- You absolutely MUST download the SCAN & GO app to your phone before you head to the club. You simply sign in to your membership account from the app, then scan products 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!
- 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. When you get to the club, check in with customer service and they will bring your order out for you. You can also use EBATES when shopping online to get additional cashback on your Sam's Club order! (You also get $10 from ebates 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
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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
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!
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!
Parmesan Crisps
Parmesan Crisps are another great chip or cracker substitute. They are also delicious when used as a crouton on Cearar Salads!
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
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.
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.
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.
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.
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 💜
Quest Protein Bars
Quest Bars are a great option for anyone. Save a ton of money by buying in bulk at Sam's Club!
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
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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!
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
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
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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!
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!
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!
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.
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
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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.
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.
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!
Sparkling Water
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!
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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!
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.
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!
Sour Cream, Cream Cheese, Heavy Cream and Butter
Or in other ways the foundation of my diet ... Only kidding (maybe)
Low Carb Tortillas
These are perfect for #tacotuesday, low carb sandwich wraps, or even used as a quick pizza crust.
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.
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.
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!
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.
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. I also think that it wins when it comes to cost. However, Costco definitely has Sam's beat with the specialty products and organic selections.
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!
Ohh I'm so jealous! I would love to have backyard chickens, but my husband won't go for it 🙁
Great list. Only thing i would add is pork rines.
My Sam's doesn't carry them 🙁
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.
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!
What’s your favorite almond meal recipe? ( I’m new at the lifestyle) thanks !
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!
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!
Thanks for the info! I will definitely Check a little closer at my next visit!
Hope you find the cheese crisps - they are awesome!!
Our Sams has unrefined and refined coconut oil 💆🏼♀️ Great list !
Thank you!
I like to make my own cheese crisp. My favorite is muenster.
I've never tried making them with muenster - I bet it's delicious!
They are great . I sprinkle a litlle Thai sweet chili season on them.. I usually put some kind of seasoning on them.
Don’t forget the rotisserie chicken! It’s a staple for me.
Ditto that. I loooove their rotisserie chicken. So easy for lunch or dinner. And under $5!
I ALWAYS forget about those! I may just have to add that to my meal plan this week 🤔
Rotisserie chicken made here has too many bad stuff in it. Not keto friendly my friends..
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?
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!
You will not get anyBulk kale Or coconut milk Join another club BJ’s
Cole slaw mix for crack slaw. 2 lbs for $1.99.
That’s a great add! I LOVE crack slaw and I have a great low carb cole slaw recipe too 👍
Would love to have your low carb slaw recipe!
Also what is crack slaw?
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!
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!
That’s awesome! How do you usually season it?
I buy the butter flavor organic coconut oil by Nutiva. Love it!
That sounds great! I am definitely gonna have to look for that on my next trip!
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.
We have just recently started getting premier protein and you’re right, the price is unbeatable!
U didn't mention pork rinds omgoodness I love them!
I am so bummed - my store doesn't sell them 🙁
I keep checking, but still no luck
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?
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.
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.
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.
WHAT?!? Sounds like I'm making a Sam's run tomorrow! Thank You 🙂
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!
Thanks for your input! That's a great deal for kerrygold - especially considering that I pay more then that for regular butter at Sams!
Roasted nuts are worthless no benefit at all
best place to get raw Nuts is at Trader Joe’s Trader Joe’s
pepperoni is one of my favorite keto snacks that I buy in bulk at my sams club.
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 🙂
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!
Whoops locate = local in post above
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!
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!
Thanks so much Sabra!