The keto diet is one of the best diets because not only does it help with weight loss, but it also makes you feel satiated all the time — thanks to its high-fat nature.
But just because it prevents an increase in your appetite, doesn’t mean you’ll never need a snack at all.
There will be times when our bodies crave for extra energy after a hectic day. Snacks are essential before or after a tough workout too.
Women, on the other hand, become more ravenous right before their period, which makes them more likely to grab a snack.
Rather than treating snacks as enemies, we can make smart choices on a keto diet by knowing what to eat. Below, you’ll find a list of healthy snack foods, criteria of a good keto snack, and top snacking mistakes you should avoid.
Keto Snacks That Are Ready To Eat
These 10 pre-cooked and packed low-carb snacks make healthy snacking convenient. You’ll find them at your local grocery store.
Hard-boiled eggs
Eggs are excellent sources of healthy fats and proteins. They’re also rich in micronutrients such as phosphorus, potassium, and calcium that are beneficial for muscle recovery, fluid balance, and bone strength (1).
Some people even do an egg fast to break through a weight loss plateau on keto. For snacking, the simplest way to enjoy eggs is to boil them!
Macros per serving (1 whole large egg): Net carbs 0.6g, Fat 5g, Protein 6g
Pork rinds
Pork rinds are made from the skin of a pig. They’re either deep-fried or roasted. As one of the best keto snacks, pork rinds contain high amounts of sodium. This makes them beneficial for preventing sodium imbalances while your body is trying to adjust to your new diet.
These pork rinds are crispy and delicious. Put a pack in a microwave for a few minutes then enjoy.
Macros per serving (14g): Net carbs <1g, Fat 2g, Protein 10g
Beef jerky
Traditional beef jerky tastes very sweet and isn’t keto-friendly at all. That’s why it’s so important to pick a brand that’s low-carb, sugar-free, and has the least amount of ingredients.
Try this sugar-free, gluten-free, MSG-free beef jerky from Tillamook Country Smoker.
Macros per serving (28g): Net carbs 0g, Fat 1.5g, Protein 14g
Keto bar
The best keto bar is one that’s properly formulated for your low-carb lifestyle. One of the ingredients that should be in a keto bar is medium-chain triglycerides or MCTs. These are fats found in coconut oil that boost your energy and weight loss.
This almond butter brownie keto bar is great as a pre-workout snack. It’s sweetened with stevia and has no junk fillers.
Macros per serving (1 bar): Net carbs 2g, Fat 19g, Protein 10g
Keto cookies
Who doesn’t love cookies? The good news is you can still have them on a keto diet as long as they’re made with low-carb flour. Instead of baking cookies which can be time-consuming, get one from a trustworthy brand.
If you’re looking for a delicious chocolate chip cookie that’s travel-friendly, give this one a try.
Macros per serving (1 cookie): Net carbs 10g, Fat 17g, Protein 15g
Cheese crisps
Parmesan is one of the best cheeses to eat on keto. It’s a good source of vitamins and minerals like vitamin A, vitamin B2 and B12, calcium, phosphorus, and sodium.
While there are plenty of snack recipes that use parmesan, we love this ready-made cheese crisps by Whisps.
Macros per serving (23 crisps): Net carbs 1g, Fat 10g, Protein 13g
Roasted seaweed
Seaweed is another popular keto snack that’s both delicious and crispy. It contains iron, vitamin C, and other antioxidants. Pick an option that has the least number of carbs and no preservatives.
Try this Teriyaki-flavored roasted seaweed by gimMe.
Macros per serving (1 package): Net carbs 1g, Fat 2g, Protein 1g
Macadamia nuts
Some nuts have more carbs than others. But if you’re looking for the best nuts for keto, you won’t go wrong with macadamia nuts. These nuts are known to boost your heart health and lower your risk of CVD (2).
This pack of dry-roasted macadamia nuts will be your new favorite.
Macros per serving (¼ cup): Net carbs 3g, Fat 27g, Protein 3g
Keto chocolate
Chocolate can be a part of your diet as long as it’s sugar-free and has a high cocoa content. Eat it straight out of the pack or add it to your chocolate-flavored keto desserts!
There are too many low-carb options out there, but our top favorite is Lily’s salted almond extra dark chocolate. It’s sweetened with erythritol.
Macros per serving (40g): Net carbs 3g, Fat 16g, Protein 4g
Kale chips
Following a vegetarian keto diet? Kale chips are wonderful as a snack. They’re way healthier than potato chips which are high in carbs and calories. Kale is nutrient-dense, containing vitamins and minerals such as vitamins A, C, calcium, magnesium, and iron.
Try these organic kale chips by Rhythm Superfoods.
Macros per serving (½ pack): Net carbs 9g, Fat 7g, Protein 6g
Home-Made Keto Snack Recipes
Cooking or baking snacks at home might be the last thing on your mind. But if you’re serious about following a clean keto diet and have more control over food ingredients, try any of the recipes below.
Keto Garlic Bread
Yes, low-carb bread does exist. The secret is in your choice of ingredients. For this recipe, you’re going to have to replace traditional all-purpose flour with almond flour. Keto garlic bread pairs well with coffee or your favorite hot beverage.
Macros per serving (1 piece): Net carbs 1g, Fat 8g, Protein 2g
Avocado Chips
You’re probably used to eating avocado by itself, but you’ll be surprised — you can actually use it as a main ingredient for keto chips. Delish introduces a quick and easy recipe that’s sure to impress you.
Macros per serving: Carbs 4g, Fat 10g, Protein 7g
Stuffed Jalapeños Fat Bomb
Craving for a spicy snack? Jalapeños stuffed with ground beef and cheese won’t ever disappoint you. You also have the option of topping the jalapeños with crushed pork rinds and bacon for added flavor and fat.
Keto Ice Cream
It’s summertime and you’re craving for a sweet and icy treat. Low-carb ice cream is one of the best choices! You’ll need a total time 8 hours and 15 minutes to make this coconut-flavored ice cream. There’s also an option to make a smoothie out of the leftovers.
Chocolate-Peanut Butter Keto Cups
If you’ve got less than 2 hours to put together a peanut butter-flavored snack, this is for you. This sweet snack requires only 8 ingredients which include salted peanuts, coconut oil, heavy cream, and liquid stevia.
Macros per serving: Net carbs 2.2g, Fat 26g, Protein 3.4g
Prosciutto-Wrapped Salmon Skewers
Protein lovers will go crazy over this snack. It’s packed with protein and fat and made using only five ingredients. Salmon is rich in omega-3 fatty acids that help reduce triglyceride levels (3).
Macros per serving: Net carbs 1g, Fat 62g, Protein 28g
Keto Pancakes With Berries and Whipped Cream
What’s so exciting about the keto diet is that there are a ton of ingredients available to make sure you still get to enjoy your usual favorites. Pancakes, for example. This recipe can be topped with your favorite keto-friendly berries!
Macros per serving: Net carbs 4g, Fat 39g, Protein 13g
Keto-Friendly “Candied” Nuts
Got some pecan nuts at home? Have a little fun by making this delicious slow-roasted snack. With only five ingredients, you’ll be able to delight your whole family during snack time.
Macros per serving: Net carbs 11.7g, Fat 32.7g, Protein 4.9g
Keto Burger Fat Bombs
Don’t blame the patty for what the bread did! These burger fat bombs are perfect for those on a carnivore keto diet. According to Delish, the secret ingredient of this recipe is butter. Go ahead and try it.
Macros per serving: Net carbs 0g, Fat 7g, Protein 5g
Keto Cheese Roll-Ups
If you have cheese and butter at home, you’ll be able to make these super duper easy roll-ups in five minutes. This snack helps boost your fat intake on keto. Great for busy people or those who want something filling yet convenient.
Macros per serving: 2g, Fat 30g, Protein 13g
What Makes A Good Keto Snack?
Before you get a snack, it’s important to know what’s actually good for you. While the options are endless, make sure to choose one that:
Doesn’t exceed your macros
On a keto diet, your foods should be low-carb, high-fat, and moderate-protein. On a 2,000 kcal per day diet, you’re only supposed to eat 20 to 50 grams of carbs (4).
To determine the exact amount of fat and protein you need, you’ll have to use a keto macro calculator. When you get your exact numbers, make sure you take your snacks into account.
The best way to do it is to check the nutritional facts label of your snack (if it’s packaged) or look it up in an online nutrient database (if it’s natural).
Ask yourself: Does it have a high number of total or net carbs per serving? What about protein and fat? If I eat that snack now, will you still be able to enjoy a satisfying lunch or dinner without worrying about going over your macros?
No matter your choice, it should help keep you in a ketosis state.
Nutrient-dense
A well-formulated ketogenic diet requires that you choose foods that contain important micronutrients. Your snacks should have vitamins and minerals that support your bodily functions and prevent disease (5).
Snacks in their natural form are often packed with every nutrient that your body needs. There are also packaged snacks that are micronutrient-enriched.
Uses a keto-friendly sweetener
Keto sweetener substitutes have no effect on your blood glucose unlike regular sweeteners such as table sugar, honey, coconut sugar, and dates. These options have a high number of carbs per serving and glycemic index.
Previously, we wrote a guide on the best and worst keto sweeteners. Check it out so you’ll know what to use and avoid when making dessert snacks.
No added sugars
Sugars sneak into your keto diet through packaged snacks. Check the ingredients on the label and note these different names for sugar. You’ll be surprised:
Molasses, Corn Sweetener, Cane Sugar, Fructose, Dextrose, Maltose, Malt Sugar, Maple Syrup, Fruit Juice Concentrates, Rice Syrup, Muscovado Sugar, Turbinado, Treacle, Golden Syrup, Agave Nectar, Invert Sugar, Refiner’s Syrup, Caramel, Sucanat, among others.
Stay away from snacks that have these added sugars.
Fits your busy schedule
Real talk: Some of us don’t have lots of free time to prepare a snack from scratch. But even if you’re super busy, you can still fit healthy snacking into your keto lifestyle by opting for convenience.
A lot of brands offer low-carb snacks that use clean ingredients. Keto bars, chocolates, meat sticks, and chips, for example. These snacks come in handy when you’re in a rush or about to workout in 30 minutes to an hour.
Avoid These Keto Snacking Mistakes
There’s a right and wrong way to snack on keto. You already know how to make snacking work to your advantage. However, you may be unaware of these practices that potentially kick you out of ketosis. Beware of these mistakes:
Snacking because you’re bored
Some people are conditioned to snack at specific times of the day. Having nothing else to do at 3:00 pm isn’t the best reason to grab a snack. Boredom often causes a person to make unhealthy choices or eat too much to experience pleasure.
How to stop it: Do something that distracts you from snacking. Exercise for 30 minutes, finish a work project, or do some household chores — anything to keep you preoccupied.
Consuming too many calories
Watch out for keto snacks that are high in calories. Eating too many calories can lead to a weight loss plateau unless you’re increasing your physical activity to create a calorie deficit.
How to stop it: Watch your portion sizes. Figure out the best serving size that satisfies your hunger but does not exceed your calorie limit. Nuts and nut butters are examples of calorie-dense snacks to be careful of.
Not planning ahead
Unplanned eating is one of the most common keto mistakes as it can lead to unhealthy choices. This happens when you’re starving and don’t have the best options available so you grab anything that can satisfy your hunger ― even that high-sugar candy bar.
How to stop it: The key is to always have healthy snacks available. There’s no telling when you’ll get stressed, busy at work, or stuck somewhere. Stash these snacks in your pantry, bag, or purse.
Eating while distracted
Distracted eating means that while you’re intentionally consuming a meal, you’re engaging in a secondary activity such as working or scrolling through social media. A review on 24 studies showed that eating when distracted produced a moderate increase in immediate food intake (6).
How to stop it: Commit to eating your snack without doing anything else. Put down your phone or remote control. While you eat, notice the sight, smell, and taste of the food. Savor and enjoy it!
Confusing thirst for hunger
It happens more often than we think: We think that we’re hungry when in reality, we’re thirsty. Since you’re trying to stay in ketosis and lose weight, it’s important to tell the difference between thirst and hunger or else you’ll snack unnecessarily.
How to stop it: Stay hydrated all day. Keep a bottle of water with you. Find plain water boring? Add a few slices of lemon, fresh berries, cucumbers, or any keto-friendly fruit.
Bottom Line
Snacking should be a worthwhile activity that helps boost your health, support weight loss, and even overcome a plateau.
What keto snacks are good for you? We’ve just provided you with the ultimate list above. But feel free to try other snacks out there. As long as you know what to look for, you’ll stay in ketosis.
References:
- Réhault-Godbert S, Guyot N, Nys Y. The Golden Egg: Nutritional Value, Bioactivities, and Emerging Benefits for Human Health. 2019 March 22
- Griel A, Cao Y, Bagshaw D et al. A macadamia nut-rich diet reduces total and LDL-cholesterol in mildly hypercholesterolemic men and women. 2008 April
- National Center for Complimentary and Integrative Health. Omega-3 Supplements: In Depth. 2018 May
- Maswood W, Annamaraju P, Uppaluri K. Ketogenic Diet. 2022 June 11
- Center for Disease Control and Prevention. Micronutrient Facts. 2022 February 01
- Robinson E, Aveyard P, Daley A et al. Eating attentively: a systematic review and meta-analysis of the effect of food intake memory and awareness on eating. 2013 February 27
