What are the best keto snacks you can grab while you’re out and about?
When you’re short on time and have a million things to do, it’s nice to have the option of popping into a gas station or grocery store for a quick, healthy refuel to keep you going until your next meal.
It can seem tough to find healthy keto snacks when you’re on-the-go, but you may be surprised by how many options you can find when you know what to look for.
Here’s how to find the best keto snacks:
Before getting into the best keto snacks, it’s important to get some snacking basics first.
You can use this guide as a cheatsheet to the best keto snacks no matter where you are.
#1: Snack With Purpose
You’ll be less hungry between meals when you switch your body’s primary fuel source from glucose to fat through a ketogenic diet.
But when you’re feeling a little peckish between meals, choose your snacks according to what you need.
If you’re hungry, have snacks high in protein and with a bit of fiber for a slow-digesting treat until your next meal, like Perfect Keto Bars.
On the other hand, if you’re feeling low on energy, go for fattier snacks to perk you back up, such as Perfect Keto Instant Coffee.
#2: Don’t Use Snacks As Meal Replacements
Even though combining a few of these snacks may give you the protein and fat macros of a small meal, they shouldn’t be used to replace meals on a regular basis.
If you don’t have the chance to sit down for a full lunch or got home late from work and don’t feel like a full meal, doing so occasionally can keep hunger at bay, but don’t let it become a habit.
#3: Know Where To Go To Save Time
Your local grocery store may be your best best for finding the highest-quality versions of each snack on this list.
But don’t discount gas stations, convenience stores, coffee shops, or drug stores either — especially if you’re on the road in an unfamiliar town. Many of these places carry keto snacks if you’re in a pinch.
Just mentally prepare yourself to say no to the potato chips, snack cakes, and other temptations at these places.
Online options for snacks are also a good choice, though they do require a bit of future planning on your part.
#4: Choose Snacks With High Quality Ingredients
Although convenient, cheaply made options cut corners and come with artificial ingredients and unnecessary hidden carbs and sugars.
By investing on higher quality snacks, you’ll be doing your health a huge service and also up your chance of reaching or maintaining ketosis.
With these tips now in your keto toolkit, dig into this list of last minute lifesavers.
These ready-for-you keto snacks will make it easier for you to stick to a keto diet wherever you may be:
#1: Very Low Carb Beef Jerky
Jerky is one of the best keto snacks to always have on hand — especially since it doesn’t need to be refrigerated and can travel with you anywhere.
It’s also low carb and packed with both protein and healthy fats.
But this doesn’t mean you should run out and raid your local convenience store for meat sticks and bags of dried meat.
Not all jerkies are safe on a keto diet and many are loaded with sugar, flavorings, preservatives, and artificial ingredients that will jeopardize both your health and ketosis goals.
So take the time to read the nutrition label and find brands using:
- The fewest ingredients
- High quality, high-protein, hormone- and antibiotic free meats
- No added sugars
#2: Organic Pepperoni Slices
Pepperoni slices are another snack that’s easy to travel with.
Just like jerky, pepperoni is also loaded with protein and fat and contains hardly any carbs.
But in the same way you check your jerky, you should also spend time finding pepperoni slices worth eating.
Look for brands with less than five ingredients — all of which you should be able to pronounce — and check the label to make sure the meat source is high quality too.
The same goes for this next snack.
#3: Deli Meats with Cheese
Deli cold cut roll-ups with cheese are the lazy man’s keto lunch on-the-go. But these tasty rolls of meat and cheese also make a solid snack thanks to the protein and fat combo.
You can use either pepperoni or salami, roast beef, ham, turkey, chicken, or whatever you like as long as they don’t have added sugars.
And then pair your chosen meat with full-fat dairy cheese choices, such as mozzarella, swiss, muenster, or cheddar cheese, and roll it on up together.
You’ll have a filling snack in less than 30 seconds of your time.
If you’re in a hurry, buy the meat slices and cheese early on and save the rolling for later.
Or ditch the meat altogether and just have some organic cheese.
#4: Hard-Boiled Eggs
Boiling eggs the old-fashioned way is pretty time consuming.
Even with an electric egg boiler that you can set and forget with just one button, life gets in the way and sometimes it’s hard to get that done.
For those times, or when you’re out and about and don’t know what to grab, head to your grocery store or local gas station for some hard-boiled eggs.
Some brands come two-per pack while others offer half a dozen.
If you have the option, choose the organic, free-range brands to make sure you’re getting all the healthy nutrients without a dose of added hormones.
And if refrigeration is not an option, these next keto snacks don’t need to be kept cold.
#5: Pork Rinds
Many people are surprised to learn pork rinds can actually be a great option in a pinch, especially if you’re craving crunchy potato chips.
That’s not to say you should eat them all day every day, but at times, they can help you power through.
Find brands like Epic which are low in both carbs and sugar and use simple ingredients (like baked pork skins, pork fat, pink Himalayan salt, and sea salt). Avoid those that include vegetable oils at all costs.
One serving of their oven-baked, antibiotic-free pork rinds is only 80 calories, 2.5g of fat, 0g of net carbs, and 11g of protein.
Now you see why pork rinds can be a filling, portable snack that also helps with weight loss?
Most granola bars don’t come anywhere near those macros.
Registered dietician Ali Miller talked about how she feeds her child pork rinds instead of processed veggie straws –which are nothing but chemicals and soy– in this podcast episode.
But if the idea of eating pork skin is not your thing, try this next keto snack instead.
#6: Kale Chips
Homemade kale chips are super easy to make and can be customized with a wide variety of flavors and spices.
But if you don’t want to spend 20-30 minutes making them, reach for kale chips at your local grocery store or find them online.
Lightly salted options or this sea salt and vinegar one are usually safe on keto while some sweeter-sounding flavors should be checked for hidden sugars and carbs.
And while kale chips don’t deliver the same macro breakdown as pork rinds, there is still a pretty decent split.
Looking at that sea salt and vinegar one I just mentioned, a 1 oz serving clocks in at:
- 138 calories
- 10g of total fat
- 4g of net carbs
- 7g of protein
You’ll also find essential vitamins and minerals like vitamin A, C, iron, and calcium in kale chips.
The next leafy snack also comes with a dose of nutrients.
#7: Seaweed Sheets
Seaweed sheets are as light as air and come with very little calories or carbs — only 20 calories per serving and 0g of net carbs, to be more specific.
But that also means seaweed snacks lack filling ingredients like protein and fat.
So what’s the point of eating them if they’re practically air?
It’s all about the micronutrients in seaweed.
Not only do you get antioxidants, vitamins, and minerals, but you’ll also score essential fatty acids.
Plus, seaweed helps with your digestion, making it a great real-food vitamin you can take anytime.
Pair this with one of the other satiating snacks on this list for a filling bite to eat.
Or use seaweed for times you’re battling a craving even though you know you’re not really hungry (with time these feelings should subside if you’re following keto to the letter).
The next popable keto snack on the list is also one you’ll want to practice portion control with.
Olives are another simple, whole-food, keto-safe option you can easily grab, pop in your mouth, and go. They’re also delightful paired with the cheese and meat options on this list.
You will want to watch your serving size, however, because olives are bursting with tons of healthy fats, which can add more fat to your diet than you may be accounting for if weight loss is your goal.
So while this snack is great for keto-on-the-go, it’s best to pre-portion your serving before tucking away the whole jar in your snack bag for work.
The next three keto snacks aren’t as poppable, but they’re a bit more filling and just as easy to travel with since they don’t require refrigeration either.
#9: Wild-Caught Sardines
Even though sardines may not have been your first thought for a healthy snack on a ketogenic diet, you should definitely consider them.
These Wild Planet sustainably sourced ones come in an easy-to-open lid that lets you enjoy these tiny fish right out of the can without having a can opener in your pocket.
I know, it sounds strange, but hear me out.
One small tin clocks in at:
- 170 calories
- 11g of fat
- 0g of carbs
- 18g of protein
Those awesome macros are what make sardines an excellent and filling source of protein and healthy fats when you can’t sit down for a full meal.
And if you don’t want to eat your sardines alone, you can enjoy them alongside deli meats, low carb veggies, and this next snack.
You may be eating an avocado everyday, but have you ever used a portion of avocado as a higher-fat keto snack?
Since they are high in fiber, their net carb count is low, and they’re an amazing source of monounsaturated, polyunsaturated, and saturated fats, avocado will keep you feeling fuller longer than most snacks on this list.
Pair them with sardines and you’ll have a mini-meal to hold you over for a few hours.
You can also add chia seeds or hemp seeds to your avocado for an even greater filling effect courtesy of the extra fiber.
Speaking of seeds…
#11: Nuts, Nut Butters, and Seeds
Nuts, seeds, and seed and nut butters are a few of the most popular snack options on a low-carb diet.
Thanks to the healthy fats and protein, you’ll have steady blood sugar levels after eating these foods and find your hunger grumbles disappear quickly.
But as you can see in this guide, not all nuts are okay on keto and some have more carbs than others.
Your best bet is to reach for raw macadamia nuts, pecans, almonds, Brazil nuts, hazelnuts, and walnuts.
Raw chia seeds and flax seeds are also a wonderful keto-friendly snack options here, along with sunflower, pumpkin, hemp, and sesame seeds.
High-quality nut butters, especially ones packed with MCT oil, can also be the perfect grab-and-go option that actually gives you a nutritional boost and leaves you feeling energized instead of sluggish.
I know how tempting it can be to want peanut butter on a low-carb diet, but it’s one of your worst snack options.
As discussed in this guide, peanut butter is:
- Hard to digest
- High in pesticides
- Very inflammatory
Many commercial brands also contain added sugars and artificial ingredients that your body has no idea how to digest.
So it’s finally time to ditch the unhealthy peanut butters and choose a better one.
Perfect Keto Nut Butter is filled with healthy fats from macadamia nuts, cashews, coconut butter, and MCT oil, so it’s perfect for supporting ketosis and keeping you satiated.
Now, if weight loss is your goal on a ketogenic diet, portion control is a must here. You can’t expect to eat spoonfuls of nut butter out of the jar and still lose weight.
The next keto snack can be just as filling when done right.
#12: Keto Coffee
Keto coffee also helps give you sustained energy and regulated blood sugar levels, which is why it works well as a snack between meals.
You can even switch to a decaf version to enjoy the taste and filling nature of keto coffee without the caffeine.
Just make sure you’re not tempted by flavored creamers and holiday lattes on your coffee run. These coffee destroyers are loaded with sugars and carbs which are anything but safe on a ketogenic diet.
You can make your own low carb version of keto coffee at a fancy coffee shop or even at a gas station these days which means you’ll always have this option no matter where you are.
If you don’t have time for a coffee run, grab a packet of Perfect Keto Instant Coffee and simply mix with water or coconut milk for a delicious, high-quality coffee in seconds.
#13. Low Carb Vegetables
Raw, crunchy, low carb veggies will keep you full and that loud crunching sound may even help you de-stress too[*].
The best low carb vegetables for snacking include:
- Bell pepper
- Cherry tomatoes (just a few)
This final savory snack is becoming so popular you probably already have a bag in your house, gym bag, or desk drawer.
#14. Parmesan Cheese Crisps
If you’re ever tempted by chips, crackers, or even salad croutons while you’re making your transition to keto, parmesan cheese crisps will be there to keep you on track.
Made with just parmesan cheese, these baked snacks satisfy crunchy cravings and aren’t that expensive. You can find multiple brands these days at grocery stores, delis, gas stations, cafes, and even certain vending machines.
#15. Coconut Butter
Coconut butter squeeze packs are a convenient way to carry a fatty refuel in your bag.
Coconut butter is packed with lauric acid, which is antibacterial, antimicrobial, and can aid cognitive function.
It’s also extremely filling, so it’s perfect for dealing with hunger pangs.
But if you’re struggling with cravings for sweets, there are a few sugar-free keto-friendly snacks you can trick your sweet tooth with.
You don’t only have to snack on protein and fat. When you want a sweet-tasting keto snack, call on one of these options:
#1: Keto Bars
When it comes to snack bars, manufacturers are constantly reducing the quality of their ingredients to cut costs, which not only makes them taste worse but it can also trigger digestive issues.
You can’t trust the cleverly marketed “low-carb” and “low net carb” phrases either. You’ll often find, after some closer investigating, that these are filled with hidden carbs.
It’s hard to find healthy, satisfying keto-friendly bars, but these Perfect Keto Bars are the exception.
Made with organic almond butter, cacao butter, grass-fed collagen and zero fillers, high-carb ingredients or sugar alcohols, Perfect Keto Bars are ideal for snacking, sticking to keto, and being healthy.
#2: Low Carb Chocolate
Now, the goal with sweet treats like low carb chocolate isn’t to replace one addiction with another.
But it can be immensely satisfying to indulge your chocolate cravings here and there, especially during the transition when all you’re craving is sugar-filled food.
That’s why dark chocolate sweetened with stevia, monk fruit, or erythritol is so convenient.
Just make sure the chocolate bar you choose doesn’t contain any dairy, soy, or sugar alcohols.
But if you like chocolate entirely unsweetened, this next snack is for you.
#3: Cocoa Nibs
Cocoa nibs are less like a chocolate candy bar and more like pure cocoa chips.
What’s great about these chocolate-y morsels is you get all the flavors and rich antioxidants of chocolate without the side of sugar.
You may have an easier time finding these online rather than in stores, but that doesn’t mean you shouldn’t still ask your local grocery store. They probably carry them and you just may not have seen them yet.
Enjoy these on their own or mix them with nuts to create your own healthier version of the chocolate peanut butter combo trail mix you used to love.
And if chocolate is not what you’re craving and you want something a little sweeter, many people swear by the next keto snack.
#4: Sugar-free Jello or Popsicles
Sugar-free Jello and popsicles can be helpful if you’re really struggling with sweet cravings on the go.
Check your grocery store for options that don’t contain artificial ingredients or chemical dyes.
If you can’t find any clean ones, avoid them altogether and go for nature’s candy instead.
Even though you can’t be snacking on fruits on keto, you can eat a handful of berries to satisfy a sweet tooth.
The best berries you can eat on keto are:
Just be careful not to overeat these, as your daily carb intake can stack up.
Time to Hit the Keto Snack Bar
Now that you know the healthiest ready-for-you keto snacks, there’s no reason to give in to carb-filled cravings that will only sabotage ketosis.
Spend a few extra minutes picking out your snacks for your weekly keto meal plan so you’re always ready to handle cravings when they strike.
The good news is, once you fully adapt to ketosis and your blood sugars become regulated, you’ll feel significantly less hungry between meals and won’t need to rely on snacks as much.
But until that point, stick to this list and the tips in this guide, which also includes homemade keto snack recipes, and you’ll be in good shape — both ketowise and in the mirror.
- For savory keto-friendly snacks, go for beef jerky, pepperoni slices, deli meats with cheese, hard-boiled eggs, pork rinds, kale chips, seaweed sheets, olives, wild-caught sardines, avocados, nuts, nut butter, keto coffee, low carb veggies, parmesan cheese crisps, and coconut butter.
- For sweet keto-friendly treats, go for keto bars, low carb chocolate, cocoa nibs, sugar-free jello, or a handful of berries.