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 (affiliate) Be sure to check out the special offer for new members at the end of this list!
- 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!
- 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!
- 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
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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
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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!
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
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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
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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!
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26
Almond Butter
If naturalunsweetened 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!
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.
