A keto Tesco shopping list isn’t something you’re gonna come across on an average day. But when you start pursuing a ketogenic way of living, it becomes a necessity for grocery shopping in the UK.
That’s why I decided to create this post for people in the UK who:
- Shop with Tesco.
- Buy from Tesco often.
- Need keto foods.
And need an idea of what foods in Tesco are keto-friendly.
You can switch out or adjust the list to fit your liking (as long as it’s keto appropriate).
Let’s get started.
Keto Tesco Shopping List:
1. Pantry Items
- Coconut oil.
- Apple Cider Vinegar.
- Peppermint Tea.
- Chamomile Tea.
- Olive Oil.
- Sea Salt.
Eggs can be refrigerated as well, but they’re also fit for the cupboard contrary to popular belief.
Apple Cider Vinegar is great for blood sugar control, management, and reducing the effects of insulin-spiking foods, among other things.
Ghee is butter without lactose and is even fattier. Also, olive oil and sea salt can be used for flavouring (don’t cook the olive oil).
Herbal teas are the perfect keto drinks.
Minerals and vitamins:
- Vitamin E.
- Vitamin A.
- Vitamin D.
- Vitamin C.
- Anti-microbial and anti-fungal (coconut oil).
- Biotin (eggs).
2. Fruit & Vegetables
- Brussel Sprouts.
Brussel Sprouts are loaded with vitamin C, Vitamin K, and even have a form of Omega 3 though not the best form.
Cabbage is a true keto vegetable loaded with health benefits.
Strawberries and Raspberries are the lowest-sugar fruits you can eat, as long as you portion them and can eat them without problems.
Strawberry encourages fat burning.
Avocado, Kale, Broccoli, and Mushrooms are top keto vegetables as well with tons of potassium, magnesium, and more.
3. Meat & Seafood
- Mince Beef.
- Chicken Thighs.
- Chicken Liver.
Fattier minced beef is best. 20% fat is a good choice, as is 15% to encourage ketosis (avoid leaner meats too often).
All these meats and seafood are loaded with:
- B vitamins.
- Vitamin A.
- Some vitamin C.
- Vitamin E.
- Vitamin K2.
And even calcium, iodine, and omega 3 with the fish and shellfish.
You can’t go wrong with these Tesco keto foods. Chicken liver is the only liver available from the supermarket.
4. Dairy Foods
- Mature Cheddar.
- Greek Feta.
- Goat’s Cheese.
Cheddar, Camembert, Jarlsberg, Goat’s cheese, and Leerdammer all have the most Vitamin K2 of any cheese. Including Brie.
Butter and Feta are still good as well.
Camembert is the lowest in fat, with Cheddar being the highest along with butter.
All dairy contains tons of Vitamin A, E, K, some Vitamin D, and also copper, proteins, potassium, zinc, iron, and calcium.
5. Dairy Free
- Pure Buttery Spread.
- Flora Spread (Original).
- Almond Milk.
- Alpro Soya Milk.
- Coconut Milk.
- Pure Sunflower Spread.
- Alpro Greek Yoghurt.
- Oatly Cream.
Pure’s brand of butter can be a problem with its use of Rapeseed oil (canola oil). Though you might do good with the portions.
Alpro’s brand of milk is good for those who can’t tolerate dairy, though it’s “truly” dairy. Same with coconut milk and almond if you care about that.
Oatly cream is good for berries. All in all, though the nutrients are mostly fortified, they’re certified keto.
6. Sweeteners (caution)
- Canderel Zero.
- Truvia Sweetener.
- Organic Honey.
- Vanilla Extract.
- Canderel Granular.
- Natvia Sweetener.
- Manuka Honey.
- Caramel Extract.
You have to be careful with sweeteners. I don’t recommend many of them, but these are the best Tesco sweeteners you can get.
Honey makes sense only if you have a teaspoon and leave it at that. Otherwise don’t bother buying it if you insist on a ketogenic lifestyle.
The extracts are best, but avoid overdoing any of these sweeteners as a general rule.
7. Fermented Foods
- Biotiful Kefir.
- Lowicz Kefir Yoghurt.
- Biona Sauerkraut.
- Vadasz Sauerkraut.
- Collective Kefir.
- Remedy Kombucha.
Kefir is the better alternative to milk and dairy, and it has less sugar and carbs (less of an insulin spike more importantly).
It’s good for gut health, the kefir tesco yoghurt included.
Saeurkraut is fermented cabbage, and it also has a surprising amount of vitamin K2 and is a rare source among vegetables to have it.
Tempeh is worth testing (It doesn’t agree with me much), but Kimchi and Kombucha are solid keto items with acceptable amounts of carbs and sugar (very low).
8. Sauce & Seasoning
- Red Pesto.
- Green Pesto.
Garlic is known for its benefits with blood sugars, insulin, immune health, disease, fighting parasites, and all kinds of benefits many seasonings don’t compare to.
There’s also the actual garlic if you prefer that over the powder.
Ginger is another one, second to garlic for its properties and health benefits that can’t be ignored if you still eat plant foods and don’t follow the carnivore diet.
Pesto is a unique choice many don’t think of in the keto space but it is keto-friendly as you don’t need much, and it’s around 4.5g per 100g for carbs.
A good alternative to other sauces.
Herbs like Oregano or Rosemary are a given and are in fact the best keto seasonings you can use.
Turmeric pairs well with the others and their benefits.
Keto Tesco shopping list (images and PDF)
[su_button url=”https://healthsenpai.com/wp-content/uploads/2023/05/tesco-keto-shopping-list-items-carbcutta.com-1.pdf” target=”blank” style=”flat” background=”#2d9eef” size=”8″ wide=”yes” center=”yes” icon=”icon: external-link”]Download Keto Tesco Shopping List (PDF)[/su_button]
In the end, this is a rough list of the 64 Tesco keto-friendly foods and drinks you can buy.
If there’s anything in the list that doesn’t fit well with your:
Or they’re just incompatible, you can switch out the direct alternative for whatever that is.
For example, if you’re not a fan of beef, switch it with Tuna, Sea Bass, lamb, etc.
Or if you don’t do sweeteners which I’d recommend, switch it with sea salt, coconut oil, or butter, which are all good options to make your tea or coffee taste better.
Experiment and play around with this list until it suits you perfectly.