Keto doesn’t have to be expensive. The cheapest keto diets are built on eggs, whole chickens and chicken thighs, canned fish, cabbage, frozen vegetables, cheese bought in blocks, and oils and butter bought in larger sizes. Skip the specialty “keto” products, such as bars, breads, snacks and sweeteners, which cost far more than whole foods and aren’t needed. Cooking in batches, roasting a whole chicken and using every part of it, and planning meals around what’s on offer can make keto cost about the same as any other home-cooked diet.
The cheapest keto foods
Prices vary by country and season, but these foods are usually among the best value for protein and fat with very few carbs. Nutrition figures are per 100 g, from USDA FoodData Central.
| Food | Why it’s good value | Per 100 g |
|---|---|---|
| Eggs | Cheap protein, quick to cook, endlessly versatile | 143 kcal, 12.6 g protein, under 1 g carbs |
| Chicken thighs, skin on | Usually cheaper than breast and harder to dry out | 221 kcal raw, 16.5 g protein, no carbs |
| Whole chicken | One bird gives several meals plus stock | Varies by cut |
| Canned sardines and mackerel | Cheap oily fish with omega-3, calcium in the bones | Sardines in oil: 208 kcal, 24.6 g protein |
| Canned tuna | Very cheap lean protein | 116 kcal, 25.5 g protein |
| Ground beef or pork | Cheaper than steaks; buy larger packs and freeze | Varies by fat content |
| Cabbage | One of the cheapest vegetables and keeps for weeks | 25 kcal, about 3 g net carbs |
| Frozen spinach, broccoli and cauliflower | As nutritious as fresh, with no waste | Low carb |
| Block cheese | Cheaper than pre-grated or sliced | Mostly fat and protein |
| Butter, olive oil and other oils | Bought in larger sizes | Fat only |
| Peanut butter, no added sugar | Cheap fat and protein, in small amounts | 598 kcal, about 17 g net carbs |
Foods to skip to save money
- Keto-branded snacks, bars and breads. They often cost several times more than regular foods and aren’t necessary.
- Exogenous ketone drinks and “keto pills.” Expensive and not needed to follow keto.
- Pre-cut vegetables and cauliflower rice. Grating your own cauliflower takes 5 minutes and costs much less.
- Specialty flours and sweeteners, unless you bake often. Buy small amounts first.
- Out-of-season berries and asparagus. Choose what’s in season, or buy frozen.
Smart shopping tips
- Plan meals before you shop, and make a list based on what you already have. Our healthy grocery list is a good template.
- Buy whole chickens and roast them, then use the leftovers in salads and soups and the bones for stock.
- Buy family packs of meat when they’re on offer and freeze them in portions.
- Use frozen vegetables for most cooking. They’re picked and frozen quickly, and you only use what you need.
- Compare price per kilo or pound, not per pack.
- Choose store brands for cheese, butter, cream and canned fish.
- Shop seasonally: zucchini and green beans in summer, cabbage and cauliflower in winter.
- Reduce waste. Our guide on how to reduce food waste at home has more ideas.
A budget keto meal plan
| Meal | Monday to Wednesday | Thursday to Sunday |
|---|---|---|
| Breakfast | Scrambled eggs with frozen spinach | Omelet with cheese and peppers |
| Lunch | Tuna mayonnaise with cucumber and cabbage slaw | Leftover roast chicken salad with olive oil |
| Dinner | Roast chicken thighs with buttered cabbage | Ground beef and cauliflower “rice” bowl, or sardines on salad |
| Snacks, if needed | A boiled egg or cheese | Celery with peanut butter |
Cooking once and eating twice saves time and money. Our guide to keto meal prep shows how to plan a week.
Five cheap keto meals
- Egg fried cauliflower rice: grate a cauliflower, stir-fry with eggs, frozen peas in small amounts, spring onions and soy sauce. Our cauliflower fried rice recipe shows how.
- Sheet-pan chicken thighs and cabbage wedges: roast at 220°C (425°F) for 35 to 40 minutes, until the chicken reaches 74°C (165°F), as the USDA’s chart recommends.
- Sardines on toast, keto style: sardines mashed with lemon and pepper on cucumber slices or keto bread.
- Cabbage and sausage skillet: shredded cabbage fried with onion, garlic and sliced sausage. Choose sausage with a high meat content and enjoy it occasionally rather than daily.
- Spinach and cheese frittata: eggs, frozen spinach and cheese baked in one pan. Our spinach feta frittata is a good template.
Keep cheap keto healthy
Eating cheaply on keto can drift toward processed meat, cheese and very few vegetables. A few habits keep it balanced:
- Eat vegetables at every meal. Cabbage, frozen spinach, broccoli and cauliflower are cheap and add fiber, vitamins and minerals. Our list of keto vegetables has more.
- Eat oily fish twice a week. Canned sardines and mackerel are among the cheapest oily fish. The NHS recommends at least 2 portions of fish a week, including 1 of oily fish.
- Limit processed meat. Bacon, sausages, ham and salami are processed meats. The NHS advises that if you eat more than 90 g of red and processed meat a day, you should cut down to 70 g.
- Use olive oil and nuts as well as butter and cheese, especially if your cholesterol rises. Our guide to keto and cholesterol explains why.
- Drink water. It’s free, and you don’t need special electrolyte drinks for most people. Our guide to keto electrolytes explains when salt or broth can help.
Is keto more expensive than a normal diet?
It can be, because it replaces cheap staples such as rice, pasta, bread, potatoes, oats and beans with meat, fish, cheese and vegetables. That’s why the foods above matter: eggs, canned fish, chicken thighs and cabbage keep costs close to a typical home-cooked diet. If keto still stretches your budget, a moderate lower-carb diet that includes some beans, lentils and oats is cheaper and easier to stick to for many people.
Common questions
What is the cheapest source of protein on keto?
Eggs, canned tuna, canned sardines and chicken thighs are usually the cheapest per gram of protein.
Are frozen vegetables keto?
Most non-starchy frozen vegetables are, including spinach, broccoli, cauliflower, green beans and mixed peppers. Avoid frozen mixes with peas, corn or potatoes if you’re keeping carbs very low.
Can I do keto on a student budget?
Yes. Focus on eggs, canned fish, frozen vegetables, cabbage and chicken thighs, cook in batches, and skip keto products.
Safety note: Keto isn’t suitable for everyone. If you have diabetes, kidney or liver disease, take regular medication, or are pregnant or breastfeeding, talk to your doctor before cutting carbs this far (why it matters).
This article is general information, not medical advice. Talk to your doctor or a registered dietitian before making big changes to how you eat, especially if you have a health condition, take regular medication, or are pregnant or breastfeeding.
