Low carb and keto on a budget

People often think eating low carb and keto is expensive. But it really doesn’t have to be. Check out our money-saving tips and budget-friendly recipes below.

How to eat more fatRemember that your priorities are restricting carbohydrates, eating a moderate amount of protein, and adjusting fat as needed for satiety and weight loss goals. If you’re interested in more specifics, please see our guides on how much protein you should eat and how to eat more fat.

Eating more protein and/or more calories from fat keeps you satiated for longer which means you can go longer between meals. Not having to snack constantly to keep hunger at bay is a saving tip all on its own.

This matters, as sometimes protein tends to be relatively expensive compared to other food. As long as you are hitting your protein targets (as described in our protein guide) then you don’t necessarily need to increase your intake, especially if you’re on a budget. Use the tips below instead.

Money-saving tips

  1. Keep it simple. A meal doesn’t have to consist of many different elements. The fewer ingredients you need, the less money you’ll spend on buying them, right? Our keto cheese omelet is a great example of that. If you have water with that meal, it’ll cost about $3.50 or just under 3€. Compare that to a Big Mac that costs around $5 (4.2€).
  2. Use fresh vegetables when they are in season, buy frozen the rest of the year (low-carb vegetables guide).
  3. It’s usually a better deal to buy a whole chicken and to cut it into pieces yourself. Don’t throw away the carcass. You can use it to make chicken broth.
  4. Look for deals at your grocery store and stock up on things you tend to use a lot of.
  5. Learn more about this in our guide on how to make low carb and keto cheaper.

Below, we have listed delicious recipes that will fill you up without emptying your wallet.

What are your best ideas when it comes to living low carb or keto on a budget? Please let us and your fellow readers know in the comments below. Thanks to everyone sharing their great ideas!


Cheap low-carb breakfasts

Eggs are always a great choice for breakfast but especially when on a budget. If you want an egg-free alternative, we suggest cheese roll-ups and why not a cup of coffee with full-fat cream.

Cheap low-carb meals

Keeping meals simple helps staying on budget. That doesn’t mean eating boring or bland food. How about tuna casserole, chicken wings or hamburger gratin? These dishes also make for great lunch boxes which can save you a lot of money compared to eating out.

Cheap low-carb sides

When in season you can find fresh produce like cabbage, green beans, broccoli and zucchinis for next to nothing. The rest of the year we suggest saving money by opting for frozen alternatives.