Your Ultimate Seed Oil-Free Grocery Shopping List

Hey super snackers! If you're anything like us here at Jackson's, you've probably been on a journey to find more wholesome, nourishing foods. And let's be real, navigating the grocery store aisles can sometimes feel like a treasure hunt when you're trying to avoid certain ingredients. That's why we're tackling a big one today: seed oils!

These highly processed oils (like canola, soybean, rice bran, and sunflower) are lurking in so many everyday products, and many of us are choosing to limit or eliminate them from our diets. So, if you're ready to ditch the seed oils and embrace delicious, more nourishing alternatives, you've come to the right place.

We've put together a comprehensive seed oil-free grocery list to help you stock your pantry and fridge with confidence. Get ready to feel amazing about what you're fueling your body with!

Pantry Power-Ups: Your Seed Oil-Free Staples

Building a solid foundation in your pantry is key to seed oil-free living. These are the essentials you'll want to have on hand for cooking, baking, and whipping up quick meals.

•  Healthy Fats for Cooking:

•  Avocado Oil: (Our personal favorite at Jackson's) Perfect for high-heat cooking, roasting, and even seed-oil free dressings.

•  Extra Virgin Olive Oil: Ideal for sautéing, dressings, and finishing dishes. Look for cold-pressed varieties.

•  Coconut Oil: Great for baking, some sautéing, and adding a subtle tropical flavor.

•  Ghee or Grass-Fed Butter: Excellent for cooking and adding rich flavor.

•  Grains & Legumes:

•  Rice (Brown, White, Wild): A versatile staple for meals. Learn more about white rice vs. brown rice.

•  Quinoa: A complete protein and great for salads or as a side.

•  Oats: For breakfasts, baking, and even some savory dishes.

•  Lentils & Beans (Dried or Canned - Check Ingredients!): Fantastic for soups, stews, and salads. Just be sure to check canned varieties for hidden seed oils in the liquid.

•  Pasta (Semolina or Whole Wheat): A comforting meal base.

•  Vinegars:

•  Apple Cider Vinegar

•  Balsamic Vinegar

•  Red Wine Vinegar

•  Sweeteners:

•  Maple Syrup

•  Honey

•  Dates

•  Canned Goods (Always Read Labels!):

•  Canned Tomatoes (diced, crushed, paste)

•  Coconut Milk

•  Canned Fish (tuna, salmon - look for olive oil or water packed)

•  Olives (canned or jarred, in brine or olive oil)

•  Roasted Red Peppers (jarred, check oil)

•  Spices & Herbs: Stock up on your favorites! They're naturally seed oil-free and add incredible flavor. A bonus for anti-inflammatory spices.

•  Nut Butters: Almond butter, cashew butter (ensure no added oils or sugars).

•  Flours: Almond flour, coconut flour, whole wheat flour (for baking and thickening).

•  Broths: Chicken, beef, or vegetable broth (check for added oils or questionable ingredients).

•  Condiments: Dijon mustard and seed oil-free mayonnaise.

Fresh Finds: Produce & Proteins!

This section is usually pretty straightforward, but it's always good to have a plan!

•  Fruits & Veggies: Go wild! All fresh fruits and vegetables are naturally seed oil-free. Load up on your favorites for snacks, meals, and smoothies.

•  Proteins:

•  Meat, Poultry, Fish: Choose fresh cuts. If buying pre-marinated, double-check the ingredient list.

•  Eggs: A fantastic, versatile protein source.

•  Dairy: Milk, yogurt, cheese – generally safe, but always a good idea to skim the label on flavored or processed dairy products.

Snack Attack! Seed Oil-Free Munchies 

This is where the fun begins! Snacking doesn't have to be a minefield of seed oils. With a little awareness, you can enjoy delicious, crunchy, and satisfying treats.

•  Jackson's kettle chips (always cooked in avocado oil!): Made with premium sweet and classic potatoes and cooked to crispy perfection in avocado oil, they're the ultimate seed oil-free snack.

•  Fresh Fruit & Veggies with Dip: Think apple slices with almond butter, or carrot sticks with seed oil-free hummus.

•  Nuts & Seeds: Almonds, walnuts, cashews, pumpkin seeds, sunflower seeds (raw or dry-roasted are best).

•  Olives: A naturally delicious and satisfying snack.

•  Homemade Popcorn: Pop your own kernels in coconut oil or avocado oil, and season with sea salt.

•  Hard-Boiled Eggs: Quick, easy, and packed with goodness.

•  Avocado: Sliced with a sprinkle of salt, or mashed into a creamy guacamole.

•  Seed oil-free crackers: Simple and a great base for nut butter or avocado.

Related: Seed oil-free Workout Snacks

Making It Easy: Tips for Seed Oil-Free Shopping!

•  Read Every Label, Every Time: This is the golden rule! Seed oils can pop up in unexpected places, from bread to salad dressings to crackers. Get in the habit of flipping that package over.

•  Look for "No Seed Oils" or "Cooked in Olive/Avocado Oil": Some brands are starting to proudly display this on their packaging, making life easier!

•  Shop the Perimeter: The outer aisles of the grocery store are typically where you'll find the freshest, whole foods (produce, meat, dairy) that are naturally seed oil-free.

•  Embrace Whole Foods: The less processed a food is, the less likely it is to contain hidden seed oils. It’s always a good idea to Eat The Rainbow.

•  Cook at Home More: When you prepare your own meals, you have complete control over the ingredients. Check out our recipes for some inspo.

Cutting out seed oils might seem daunting at first, but with this guide, you'll be a seed oil-free shopping pro in no time! Your body will thank you for making the switch to more healthy fats and nourishing ingredients. 

To find grocery stores that carry Jackson’s snacks, check out our store locator next.