51 Best Keto Snacks that Won’t Kick You Out of Ketosis
6K Shares

51 Best Keto Snacks that Won’t Kick You Out of Ketosis

The ketogenic diet can help you lose weight, balance your blood sugar, improve your focus, and more.

GRAB THE FULL LIST OF KETO SNACKS

So you can save them for later!

Keto is a high-fat diet, which means you can eat butter, bacon, steak, olive oil, cheese, nuts, and a variety of other flavorful ingredients. 

However, snacking on keto can be tricky. A lot of mainstream snacks are too high in carbs to fit a keto diet. 

The keto snacks on this list are all low in carbs, which makes them excellent choices for a keto diet. You can stash them in your work bag, bring them with you when you travel, or just keep them in your pantry in case a snack craving hits. 

Not sure what to eat? Take the quiz below to find your keto snack match!

powered by Typeform

51 Healthy Keto Snacks

Tasty low-carb keto snacks Homemade healthy keto snack list

 

#1 Perfect Keto Cookies

These cookies were designed specifically for snacking on a keto diet. They contain only 4g net carbs per two cookies and come in three flavors: chocolate chip, double chocolate, and peanut butter.

Net Carbs: 4g

Protein: 7g

NEW Pumpkin Spice Bars

Limited time only.

Shop Now

Fat: 18g

#2 Perfect Keto Bars

These keto bars are high in collagen and keto fats like MCT oil. They come in six flavors, including birthday cake, cinnamon roll, and salted caramel — and they won’t kick you out of ketosis.

Net Carbs: 3g

Protein: 13g

Fat: 7g

#3 String Cheese

String cheese is a good source of protein and calcium, and it’s easy to carry with you throughout the day.

Make sure you choose full-fat string cheese without added carbs or other fillers.

Net Carbs: 0g

Protein: 7g

Fat: 7g

#4 Nuts or Nut Butters

Nuts are some of the most nutrient-dense foods you can eat. They’re full of hard-to-find minerals like selenium, potassium, and magnesium, and they’re also a good source of healthy monounsaturated fats. 

Avoid higher-carb nuts like cashews and peanuts. Instead, choose nuts higher in fat, such as almonds, pecans, or macadamia nuts. 

For nut butters, always check the ingredients list — some nut butters contain inflammatory vegetable oils like canola or soybean.

Perfect Keto Nut Butter is a good choice. It’s high in healthy fats and comes in a variety of flavors, like snickerdoodle and chocolate hazelnut. 

Net Carbs: 3-5g

Protein: 4g

Fat: 10-16g

#5 Stevia Sweetened Dark Chocolate

Dark chocolate is a dense source of polyphenols which have are potent antioxidants.[*]. 

To keep carbs low, choose dark chocolate that’s sweetened with stevia or monk fruit. If it’s sweetened with normal sugar, make sure the chocolate is 80% cocoa content or higher. Otherwise the carbs can add up quickly. 

Net Carbs: 1g

Protein: 0g

Fat: 4.5g

#6 Seaweed Snacks

Seaweed snacks contain iodine, a mineral that supports thyroid health and is hard to find in many Western diets[*]. 

When you’re choosing a seaweed snack, make sure to check the label for unhealthy vegetable oils and added sugars.  

Net Carbs: 0g

Protein: 1g

Fat: 2g

#7 Laughing Cow Cheese Wedges

Laughing Cow is a good source of whey protein, one of the best proteins for muscle recovery and growth[*]. 

Try spreading these soft cheese wedges on fresh veggies or keto flaxseed crackers for a low-carb, nutrient-dense snack.

Net Carbs: 1g

Protein: 2g

Fat: 4g

#8 Cacao Nibs

Cacao nibs are whole cacao beans that have been dried and crushed. 

Cacao nibs have a higher flavonoid content than any other food[*]. Flavonoids are anti-inflammatory compounds that correlate with lower risk of heart disease and mental decline[*].

Cacao nibs have a rich, chocolatey flavor and are great in smoothies or on their own. We like Terrasoul cacao nibs.

Carbs: 0g

Protein: 0g

Fat: 2g

#9 Avocados

Avocados are packed with fiber, healthy monounsaturated fats, antioxidants, and a wealth of other nutrients. They’re also quite filling and they transport well, which makes them a good choice for a nutrient-dense, on-the-go keto snack.

Net Carbs: 2g

Protein: 3g

Fat: 21g

#10 Sardines

Sardines come with several benefits. They’re an exceptional source of omega-3s, special fatty acids that can reduce inflammation and help with joint pain, heart health, and more[*].

Sardines are also a great source of protein and vitamin D, and they’re one of the lowest-mercury fish you can eat. Wild Planet is a good brand.

Net Carbs: 0g

Protein: 18g

Fat: 11g

#11 Pork Rinds

Pork rinds are high in collagen protein, which helps your body build healthier skin, teeth, hair, nails, and bones[*][*]. Keep in mind that many pork rinds are low-quality and fried with nasty oils. These Pork Clouds are a high-quality choice. 

Net Carbs: 0g

Protein: 12g

Fat: 6g

#12 Pepperoni Slices

Pepperoni is a high-fat, protein-rich snack with zero carbs, which makes it ideal for keto. It’s also a decent source of zinc, which is essential for testosterone synthesis and fertility[*]. Applegate Farms is a good pepperoni brand. 

Net Carbs: 0g

Protein: 8g

Fat: 9g

#13 Keto Cereal

As keto becomes more popular, several companies have begun making keto breakfast cereal. 

Keto cereal is usually mostly protein with very few carbs. It’s great as a post-workout snack — just make sure you use almond milk or another low-carb alternative to cow’s milk. Magic Spoon makes delicious keto cereal. 

Net Carbs: 3g

Protein: 12g

Fat: 5g

#14 Kale Chips

Kale is one of the most nutrient-dense foods on the planet. A cup of kale contains[*]:

  • Vitamin K — 684% daily value (DV)
  • Vitamin A — 206% DV 
  • Vitamin C — 134% DV
  • Manganese — 26% DV
  • Copper — 9% DV

Kale chips are a convenient and delicious way to eat kale. You can make them yourself using coconut oil, lard, or ghee. You can also buy them premade — just check the label for added sugar or carbs. Rhythm is a great brand.

Net Carbs: 3g

Protein: 5g

Fat: 9g

#15 Beef Jerky

Beef jerky is an excellent source of protein, and it keeps for months without refrigeration, which makes it good for traveling. 

Make sure the brand you choose is low-carb with few added ingredients. Check for added sugar. Many mainstream brands sweeten their beef jerky.

If you can, choose grass-fed jerky, which has a higher nutrient density and is better for the environment. These Chomp sticks are delicious and nutritious.

Carbs: 0g

Protein: 9g

Fat: 6g

#16 Sugar-Free Jello 

Sugar-free jello is a good way to satisfy your sweet tooth without breaking keto. It doesn’t have any particular nutritional benefits, but it also won’t kick you out of ketosis, and it’s a lot better than a sugary dessert. 

Many sugar-free jello brands contain sucralose, a questionable artificial sweetener, so save them for special occasions or choose a jello made with stevia.

Net Carbs: 4g

Protein: 0g

Fat: 0g

#17 Macadamia Nuts

One of the most keto-friendly nuts, macadamia nuts are packed with good fats and essential nutrients like calcium, iron, vitamin B6, and magnesium. These raw macadamia nuts come in travel-friendly mini packs.

Net Carbs: 2g

Protein: 2g

Fat: 21g

#18 Cherry Tomatoes

Cherry tomatoes get their red color from lycopene, a potent antioxidant that prevents collagen degradation and is good for your skin, teeth, and bones[*][*]. 

Try mixing cherry tomatoes with shaved parmesan, basil, and olive oil for a tasty salad.

Net Carbs: 4g

Protein: 1g

Fat: 0g

#19 Olives

Olives are a good source of oleic acid, a healthy fat that may protect against heart disease[*]. They’re also rich in anti-inflammatory polyphenols.

Net Carbs: 1g

Protein: 0g

Fat: 2g

#21 MCT Oil Powder

MCT oil powder contains healthy fats that suppress your hunger[*] and provide quick energy. This snack also travels well and comes in delicious flavors like chocolate and matcha latte. 

Try mixing MCT powder into any smoothie or low-carb beverage. It’s good in plain water, too.

Net Carbs: 0g

Protein: 0g

Fat: 7g

#22 Tapenade

Tapenade is a Mediterranean spread that’s traditionally made of roughly blended olives, capers, and anchovies. 

Tapenade is high in omega-3s (from the anchovies) and is a dense source of antioxidants. Its rich, savory flavor goes well with fresh veggies or on top of meat. 

Matiz Espana makes delicious authentic Spanish tapenade. 

Don't miss out on healthy keto snacks

#23 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.

Net Carbs: 3-6g

Protein: 0-3g

Fat: 0-2g

#24 Bacon

Cook some bacon ahead of time to have for snacks on the go. If you can, opt for organic or pasture-raised pork. It’s more nutrient-dense and contains a healthier fatty acid profile. 

Net Carbs: 0g

Protein: 6g

Fat: 6g

#25 Grass-Fed Beef

Meat is a satisfying and delicious snack that will help you hit your protein and fat macros. Make some patties or homemade meatballs for easy-to-grab snacks that will fill you up fast. 

A good choice is 85% lean ground beef, which has an ideal balance of flavor, juiciness, and texture.  Don’t worry about eating “too much” meat — it won’t kick you out ketosis.

Net Carbs: 0g

Protein: 16g

Fat: 13g

#26 Fat Bombs

Fat bombs are high-fat keto snacks that you can eat on the go. They can help you stay full without compromising your keto macros.

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.

Net Carbs: 1g

Protein: 1g

Fat: 17g

#27 Cheese Dip

Try this keto cheese dip with veggies or low-carb crackers for dipping. It’s a satisfying high-fat snack that’s high in calcium and several other key nutrients. 

Net Carbs: 1g

Protein: 3g

Fat: 17g

#28 Pizza Rolls or Taco Rolls

Pizza rolls and taco rolls are delicious ways to get more protein. Use baked full-fat cheese as the “wrap” and fill it with pizza or taco meat and spices, like these breakfast tacos.

Net Carbs: 4g

Protein: 20g

Fat: 29g

#29 Keto Chips

There are plenty of ways to make keto chip substitutes, from radishes to kale to cheese. 

One simple method is to make your own keto chips from cheddar cheese. Bake in a dish until crispy, then cut into chip-sized triangles. Add bacon and jalapeno for extra flavor.

Net Carbs: 0g

Protein: 2g

Fat: 3g

#30 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.

Net Carbs: 0-5g

Protein: 5-20g

Fat: 5-15g

#31 Cold-Cut Meats and Cheese

Simply roll healthy lunch meat around a full-fat cheese. These keto roll-ups are packed with protein and work well for a quick snack or party appetizer.

Net Carbs: 0g

Protein: 10-20g

Fat: 10-12g

#32 Deviled or Hard-Boiled Eggs

Eggs are a good source of iron, choline, and anti-inflammatory carotenoids. Boil them, cut them in half, and sprinkle them with salt and everything bagel seasoning, or whip up a batch of your favorite deviled eggs.

Net Carbs: 0g

Protein: 3g

Fat: 4g

#33 Cauliflower Crust Pizza Bites or Calzones

Cauliflower crust is a flavorful way to get more veggies in your diet. Prep these nutrient-dense crusts ahead of time and keep them in your freezer so you can make a quick keto pizza. 

Net Carbs: 5g

Protein: 11g

Fat: 21g

#34 Flaxseed Crackers

Make a batch of these nutrient-dense crackers to eat with cheese, cream cheese, or any other high-fat dip. They’re made with vitamin-rich seeds and anti-inflammatory spices, without the carbs of normal crackers.

Net Carbs: 1g

Protein: 7g

Fat: 26g

#35 Keto Fries

You can make fries out of any low-carb veggies. These Celeriac Everything Keto Fries are a good way to add more vegetables to your diet. 

Net Carbs: 4g

Protein: 2g

Fat: 10g

#36 Superfood Meatballs

These keto meatballs are easy to make and contain a lot more nutrients than standard meatballs. They also freeze well, so you can make a big batch and keep them on hand in case you want a snack. 

Net Carbs: 4g

Protein: 32g

Fat: 21g

#37 Bacon-Wrapped Anything

You can wrap bacon around mozzarella sticks, jalapeno poppers, veggies, or beef. Try bacon-wrapped asparagus with this Keto Power Breakfast recipe.

Net Carbs: 7g

Protein: 11g

Fat: 27g

#38 Lettuce Wraps

For an easy snack, wrap your favorite meat and low-carb spices in some lettuce leaves, like in these Curry Chicken Lettuce Wraps.

Net Carbs: 7g

Protein: 51g

Fat: 36g

#39 Keto Paté

Make a quick spreadable paste with meat and cream cheese to put on veggies or keto-friendly crackers. For a fancy-looking party dish, try this Smoked Salmon Paté with Cucumber.

Net Carbs: 4g

Protein: 18g

Fat: 40g

#40 Buffalo Bites

Easy to make and  keep in the fridge, these buffalo bites are the perfect option for a quick and delicious keto-friendly snack.  

Net Carbs: 6g

Protein: 4g

Fat: 11g

#41 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.

Net Carbs: 1g

Protein: 6g

Fat: 4g

#42 Berry “Ice Cream”

Berries are low in sugar than most other fruits and are packed with beneficial antioxidants. For a quick, keto-friendly ice cream, blend your favorite frozen berries with coconut cream or heavy cream. 

Net Carbs: 3-7g

Protein: 1-2g

Fat: 10-20g

#43 Cauliflower Ice Cream

This Superfood Nice Cream tastes like ice cream, but contains a serving of nutritious cauliflower and lots of healthy fats. 

Net Carbs: 11g

Protein: 5g

Fat: 2g

#44 Homemade Popsicles

These Mint Chip Popsicles with Micro Greens are high in antioxidants and anti-inflammatory micronutrients. Keep them in the freezer in case you get a sweet tooth. 

Net Carbs: 7g

Protein: 3g

Fat: 13g

#45 Keto Frappuccino

The original Starbucks frappuccino has too much sugar to fit a keto diet. Instead, check out this recipe for a quick, high-protein drink you’ll love first thing in the morning or after a hard workout.

Net Carbs: 4g

Protein: 11g

Fat: 8g

#46 Keto Smoothie

Try these keto smoothie options for a filling snack that will fuel your day: Acai Almond Butter Smoothie. Micronutrient Greens Matcha Smoothie, or Chocolate Sea Salt Smoothie.

Net Carbs: 6g

Protein: 15g

Fat: 20g

#47 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.

Net Carbs: 2g

Protein: 3g

Fat: 14g

#48 Guacamole

Avocado, onion, cilantro, and tomatoes come together to make a low-carb snack that’s great with keto crackers or veggie sticks. 

Best of all, you can make guacamole in about five minutes. Here’s a keto guacamole recipe

Net Carbs: 2g

Protein: 3g

Fat: 14g

#49 Keto Toasted Coconut Pudding

Satisfy your sweet tooth without breaking ketosis with this Creamy Toasted Coconut Keto Pudding recipe. It’s packed with nutrients and healthy fats and is the perfect conclusion to a high-fat meal. 

Net Carbs: 2g

Protein: 4g

Fat: 29g

#50 Cucumber Caprese Salad

Caprese salad is a traditional Italian dish made up of tomatoes, mozzarella, fresh basil, and olive oil. This Cucumber Caprese Salad adds cucumbers and shallots for extra micronutrient content.

Net Carbs: 2g

Protein: 4g

Fat: 10g

#51 Keto Pancake Cereal

This Keto Pancake Cereal recipe is high in collagen protein and yields airy, crunchy mini-pancakes with almost no carbs or sugar.

Net Carbs: 3g

Protein: 6g

Fat: 7g

Not All Low-Carb Snacks Are Keto-Friendly

“Low-carb” doesn’t always mean keto-approved.

Many low-carb snacks (like Atkins products, and even some paleo products) will kick you out of ketosis if you aren’t careful. 

Remember, the ketogenic diet is a very low-carb diet. Here’s a reminder of the macronutrient distribution:

Keto Macros

 

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.

The best ways to choose healthy foods?

  • Stick to foods that have 5 ingredients or fewer.
  • Stick to the outside circle of the grocery store. Processed foods are usually in the inner aisles.

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 help you hit your keto macronutrient goals (the Perfect Keto macro calculator can help you figure out your ideal macronutrient ratio).

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.

Don’t:

  • 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.

Do:

  • 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.

6K Shares

31 thoughts on “51 Best Keto Snacks that Won’t Kick You Out of Ketosis

  1. Many high fat is also protein. How do I know what those fats are that are low or zero protein.
    Seems impossible to get that balance of 70-80 % fat vs 20-25% protein?

    1. Hi Evelyn, it will take some time to get the hang of it. Egg yolks, fattier cuts of meat, mct powder, coconut oil, butter, fatty cheese, these are all examples of higher fat sources.

  2. I used the calculator to get my macro goals. Is my carb goal referring to net carbs or just carbs? It can make a difference when I am tracking.

    1. Debbie, some people track total and some track net. I personally track total because it takes out any guess work and I’ve seen superior results with my clients, especially when first starting off.

  3. I’m starting the Keto diet tomorrow, and I am making my list to go to Walmart. I don’t really know where to start such as snack foods. With me being a full time student and working full time, it seems hard to plan out my meals and snacks like what I need to snack on and eat. I definitely need advice and tips on how to help stay on track and get started, any help is greatly appreciated!

    PS- I love sweet tea. Like live off of it. I wake up and crave it, SO if I don’t drink nearly AS much as I do now, is that okay or do I need to cut it out altogether?

    1. You will need to cut out ALL sugar. Sugar substitutes are also a no-no. It will be a few tough days to adjust from all the sugar you have been consuming, you will not feel good at all! Look up keto flu, you will most likely suffer from this about a week into the diet. As for snacks, I have stuck to a few almonds, pepperoni sticks, cheese sticks ( cheese can kick you out of ketosis so be careful) pickles, and broth, cucumber slices. If you are in ketosis your appetite will diminish and your need for snacking will lessen. I also do intermittent fasting, no food after 8PM or before 12:00PM the next day, 16 hours without food, I will have bulletproof coffee in the morning, tea with milk and broth between these hours.

  4. Awesome site, how do u get all this information?I’ve read a few articles on your site and I love your style. Thanks a million, keep up the great work.

  5. Many thanks for helping people get the information they need. Good stuff as always. Keep up the great work!!!

  6. it’s my very first time visiting your blog and I am very interested. Many thanks for sharing and keep up 😉

  7. Your blog has been the most helpful to me. You answered so many questions I had and provided me with the list of snacks I need. Thank you

  8. Do deli meats have to be fresh from the counter deli or can they be packaged? There do seem to be some good options already packaged. I am preparing to start my journey and gathering my info. Thanks. Enjoying your site.

  9. Great info, thanks!

    To Sunworshiper:

    PerfectKeto.com states this about meats:

    “Watch out for processed meats because they can contain extra ingredients with added sugars and carbohydrates.

    Quality over quantity here. Since you want to keep your fat content high and protein moderate, make sure the proteins you do choose are mostly high-quality, healthy, and nutrient dense. Best choices would be grass-fed and pastured-raised versions of beef, organ meats, bison, and lamb, as well as fatty wild fish.

    Pork and chicken are less easy to find properly raised for a good price, so you might end up limiting these more.”

  10. I saw where you said cheese can kick you out of ketosis, so is that particular type or amount, so how much can I eat. I am not losing maybe that is the reason, the wrong kind or too much. How much should I limit it to? I eat some days about 2 cheese stick and 1/4 cup on eggs and meat, that is probably the most per day.

  11. I found so many interesting stuff in your blog especially its discussion. Really its great article. Keep it up.

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Join the Internet's largest keto newsletter

And we'll send you our Keto Kickstart guide and subscriber discounts.

Secured By miniOrange