The ketogenic diet is known for balancing your blood sugar and busting cravings and midday energy slumps.
Still, it’s nice to have the option of a few healthy snacks that fall into the low-carb, keto category for busy days when you have to skip lunch or after a tough workout.
Take the quiz below to find your keto snack match!
Meal prepping is one of the best ways to set yourself up for success — but we all know life gets busy.
Here’s a comprehensive list of the best keto snacks you can purchase already made.
Remember — these aren’t meals, and over-snacking can lead to stalls in weight loss.
#1 Perfect Keto Cookies
These cookies were designed specifically for your snacking pleasure. With only 4 grams net carbs per serving (2 cookies) and made with real, clean ingredients, you’ll want to add these delicious snacks to your cupboard.
#2 Perfect Keto Bars
You no longer have to worry about which protein bars will kick you out of ketosis. These keto bars are doctor-tested and approved to keep your blood sugar steady and keep you full for hours. Plus, they come in four delicious flavors so you’ll never get bored.
#3 String Cheese
Make sure it’s the full-fat version without added carbs or other fillers.
#4 Nuts or Nut Butters and Seeds
Remember some nuts are fairly high in carbs (like peanuts, cashews, and pistachios). Stay away from any nut butters that have added polyunsaturated oils or “vegetable oils.”
Choose nuts higher in fat, such as almonds, pecans, or macadamia nuts, and seeds high in omega-3s like flaxseed and chia.
Perfect Keto Nut Butter is a great keto snack. Its high-fat, zero-sugar added blend is perfect for a spoonful on its own or added to a low-carb smoothie.
#5 Stevia Sweetened Dark Chocolate
#6 Seaweed Snacks
Check for added ingredients that contribute extra carbs. Also make sure there aren’t added flavors or massive amounts of toxic oils. Seaweed snacks are perfect as a crunchy snack or added to soups and salads. Here is a recommended brand for seaweed snacks.
#7 Laughing Cow Cheese Wheels
Choose the full-fat versions. Try to get real cheese if you can, but these wheels will work in a pinch when you need convenience.
#8 Cacao Nibs
Not to be confused with chocolate chips, cacao nibs are more like eating the cacao bean right off the tree. In fact, they’re just that – crush cacao beans, which offer all of the flavor and fewer carbs than chocolate chips. With about 1 carb per 1 teaspoon, you might want to replace chocolate with these rich, satisfying snacks.Here are Terrasoul cacao nibs we like.
Avocados are a great choice because they’re a whole food and very easy to eat “as is.” Just add a little salt and pepper and you’re golden. Maybe even add a little olive oil and sea salt in that perfect hole in the middle.
Not only do sardines provide a healthy dose of fat and other nutrients, they’re also zero carb. Sardines are highly recommended by keto gurus Dom D’Agostino and Tim Ferriss. Wild Planet is the brand they recommend.
#11 Pork Rinds
Use as a crunchy no-carb alternative to crackers or chips. Keep in mind that many pork rinds are low-quality and fried with nasty oils, but not these Pork Clouds!
#12 Pepperoni Slices
Since pepperoni is highly processed, limit your intake and try to find organic and hormone-free versions when possible. That said, a few slices taste great paired with a high-fat cheese and dill pickle slices (make sure they’re sugar-free).
#13 Keto Coffee
You don’t have to give up coffee on keto, but you should drink your coffee black (with no added sugars) or only with full-fat cream or MCT oil powder. Try these unflavored, chocolate, and vanilla MCT oil powders. For true Keto Coffee, try this recipe.
#14 Kale Chips
#15 Beef Jerky
Make sure the brand you choose is no- or very low-carb with very few added ingredients. Be wary of anything with added sugars, as that will kick up the carb content. Bonus points for grass-fed and pastured meat, which has a higher nutrient density and is better for the environment. These Chomp sticks are delicious and nutritious.
#16 Other Low-Carb Bars
If you’re out of Perfect Keto Bars, make sure to choose bars that are high in protein and healthy fats with 3 grams of net carbs or fewer, and free from added sugars, sugar alcohols, chemicals, gluten, dairy, soy, or corn.
#17 Sugar-Free Jello or Popsicles
Everyone wants to splurge every now and then. If you find yourself craving a sweet treat like Jello or Popsicles, look for brands with no added sugar and fewer additives like food coloring. This Jello isn’t too bad. Limit these for special occasions, as most of them contain sucralose and provide no added health benefit.
#18 Macadamia Nuts
One of the most keto-friendly nuts, macadamia nuts are packed with good fats and essential nutrients. But be careful as they can be super easy to overeat. Find raw macadamia nuts here in easy-to-travel mini packs.
#19 Cherry Tomatoes
Don’t overdo cherry tomatoes as the carbs can pile up. However, a handful makes a great grab-and-go snack. You can also mix them with shaved parmesan and basil for a tasty salad.
#21 MCT Oil Powder
Mix MCT oil powder in any drink — hot or cold — and you have a keto-friendly beverage (if there are no carbs to start). It works in coffee, tea, iced tea, and pre-workout drinks by adding some MCT fats to your day.
As we said, homemade keto snacks are the best choice. Opt for homemade over anything packaged as much as possible. The following keto snacks take a bit of effort, but they will take your keto game to the next level. These ideas are also great if you have a little extra time to prep or are looking for keto snacks to make for an event or party.
#1 Veggie Sticks
Slice your favorite keto-friendly veggies (zucchini and yellow squash are both excellent options) and store in the fridge so they’re easy to grab and go. You can dip these in homemade guacamole or eat with full-fat cheeses.
Cook some bacon ahead of time to have for snacks on the go. If you can, opt for organic or pasture-raised pork, and always shoot for nitrate-free, uncured bacon.
#3 Grass-Fed Beef
Meat is a satisfying and delicious snack that will help you nail your protein and fat macros. Make some patties or homemade meatballs for easy-to-grab snacks that will fill you up fast. Don’t worry about eating “too much” meat — it won’t kick you out ketosis.
#4 Fat Bombs
Fat bombs are like candy … only more satisfying and way better for you. Try Macadamia Nut Fat Bombs, Peaches & Cream Fat Bombs, Mocha Fat Bombs, or Anti-Inflammatory MCT Fat Bombs. Store in the freezer right after making, then keep them in a travel cooler until ready to eat.
#5 Cheese Dips or Fondues
#6 Pizza or Taco Rolls
#7 Keto Chips
There are plenty of ways to make keto chip substitutes, from radishes to kale to cheese. Make your own keto chips from cheddar cheese. Bake in a dish until crispy, then cut into chip-sized triangles. Or, try these.
#8 Low-Carb Finger Food Sandwiches
Sandwiches aren’t totally forbidden on a keto diet. Just use something grain-free as the “bread” — think cheese, lettuce, spinach, or hormone-free deli meat. Or, you can try one of these keto-friendly bread recipes.
#9 Cold-Cut Meats and Cheese
Simply roll healthy lunch meat around a full-fat cheese. This works well for a quick snack or party appetizer.
#10 Deviled or Hard-Boiled Eggs
Packed with protein and nutrients, eggs are nature’s ready-made snack. Cut them in half and sprinkle salt and everything bagel seasoning or whip up a batch of your favorite deviled eggs.
#11 Cauliflower Crust Pizza Bites or Calzones
#12 Flaxseed Crackers
Make a batch of these super filling crackers to eat with cheese, cream cheese, or just grab a few for the road. Packed with nutrient-dense seeds and spices, you’ll fulfill all your cravings without the carbs of normal crackers.
#13 Keto Fries
You can make fries out of any low-carb veggies. Try whipping up these Celeriac Everything Keto Fries and reheat when you’re feeling like a quick, salty snack.
#14 Superfood Meatballs
Everyone loves a good meatball. Luckily, these are always quick to prepare and save for a healthy, meaty snack on the go.
#15 Bacon-Wrapped Anything
This is a popular idea for parties. You can wrap bacon around mozzarella sticks, jalapeno poppers, veggies, or beef. Try bacon-wrapped asparagus with this Keto Power Breakfast recipe.
#16 Lettuce Wraps
Wrap your favorite meat and low-carb spices in some lettuce leaves like in these Curry Chicken Lettuce Wraps.
#17 Keto Paté
#18 Buffalo Bites
#19 Bone Broth
Sip on anti-inflammatory bone broth when you want something low-calorie and comforting. Add fresh herbs, salt, and pepper for extra nutrients and flavor.
#20 Berry “Ice Cream”
Berries are some of the only fruits on your keto “yes” list. They’re lower in sugar than most other fruits and are packed with beneficial antioxidants. For a simple “ice cream,” blend your favorite frozen berries with coconut cream or heavy cream to form a healthy keto-friendly ice cream in just minutes.
#21 Cauliflower Ice Cream
Who knew ice cream could be good for you? Grab a scoop of this Superfood Nice Cream for a quick dose of fats and nutrients to keep you going throughout the day. And with zero added sugar, you won’t have to worry about a crash.
#22 Homemade Popsicles
When you feel like something cool and refreshing, you can’t go wrong with these Mint Chip Popsicles with Micro Greens. Bonus: You’ll get micronutrients and fat to keep you going.
#23 Keto Frappuccino
A filling frappuccino with all the healthy fat and none of the sugar? Yes, please. Check out this recipe for a quick and easy drink you’ll love first thing in the morning or after a hard workout.
#24 Keto Smoothie
Yes, smoothies can be keto. You just have to replace all the high-carb fruit with healthy fats. Try these keto smoothie options for a filling snack that will truly fuel your day: Acai Almond Butter Smoothie. Micronutrient Greens Matcha Smoothie, or Chocolate Sea Salt Smoothie.
#25 Chocolate Mousse
Mix heavy cream with some cocoa powder and a little vanilla for an easy keto mousse. Add some low-carb sweetener, like monk fruit or stevia, if needed. Here’s an easy nutrient-dense version: Perfect Keto Chocolate Mousse
“Low-carb” doesn’t always mean keto-approved.
Many low-carb snacks (like Atkins products, and even some paleo products) will quickly kick you out of ketosis if you aren’t careful. This is because many of these so-called “healthy low-carb” snacks are loaded with unnecessary ingredients that could spike your blood sugar.
Remember, the ketogenic diet is a very low-carb diet. Here’s a reminder of the macronutrient distribution:
Try to stick to whole food-based snacks as much as possible — preferably homemade. That said, this guide provides a lot of quick and easy ideas for those times when cooking at home is not possible.
And remember, food is supposed to go bad.
Preservatives and fake ingredients have not been in the human diet until the last hundred years or so and we are not well equipped to handle them. The body’s response is usually to create inflammation in response to food-like ingredients that it deems as “foreign.”
The best ways to choose healthy foods?
- Stick to foods that have less than 5 ingredients.
- Stick to the outside circle of the grocery store.
Make Sure Your Keto Snacks Are High in Good Fats
The best way to stay full and keep your energy high on a ketogenic diet is to make sure you’re getting enough of the right fats.
When you cut carbs, you have to replace them with something, which is why fat is your friend. And snacks like fat bombs, meat, cheese, and olives are great choices to help you feel full for hours and get fill your fat quota for the day.
The Do’s and Don’ts of Snacking on Keto
There are a few do’s and don’ts to keep in mind when snacking on the keto diet.
- Get caught off guard! Use this snack list so you don’t find yourself unprepared and accidentally order a bagel.
- Think that eating pre-packaged pork rinds or protein bars with fake ingredients is high-quality keto — these types of foods are OK for emergency situations and splurges, but not for everyday eating.
- Take the time to prep high-quality snacks for yourself and reap the rewards.
- Stick to your macros.
- #TestDontGuess. Not sure if a snack is keto-approved? Test your ketone levels and answer this for yourself.