Finding delicious snacks that won’t kick you out of ketosis can feel like searching for a needle in a haystack. I’ve been there, standing in grocery store aisles, reading labels, and sighing with frustration. But after three years on keto, I’ve discovered some game-changing options that make sticking to this lifestyle so much easier.
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Let’s face it – snacking is where many keto dieters stumble. One moment you’re crushing your macros, and the next, you’re reaching for those pretzel sticks hiding in your pantry. I get it. When hunger strikes between meals, having keto-approved options ready can mean the difference between staying in ketosis and starting over.
The good news? The keto snack market has exploded in recent years. Gone are the days when your only options were pork rinds and string cheese (though both are still excellent choices!). Today, you can find everything from keto-friendly chips to decadent chocolate treats that won’t spike your blood sugar.
In this comprehensive guide, I’ll walk you through the best keto-friendly snacks available – from grab-and-go store options to simple homemade recipes. Whether you’re looking for something savory, sweet, crunchy, or creamy, I’ve got you covered with options that’ll keep your macros in check and your taste buds happy.
Before diving into specific recommendations, let’s quickly review what qualifies as a keto-friendly snack:
With these criteria in mind, let’s explore some of the best keto-snacking options available today.
When you’re rushing out the door or need something shelf-stable for your desk drawer, these convenient options have you covered:
Who says you need crackers? Wrap a piece of salami around string cheese for a perfect protein-fat combo that requires zero prep. I keep these components in my fridge at all times for emergency snacking situations.
Macros per serving (1 cheese stick + 2 salami slices): 1g net carbs, 14g fat, 11g protein
Nature’s perfect portable snack comes with built-in packaging. Boil a batch on Sundays, and you’ll have protein-packed snacks ready all week. A sprinkle of everything bagel seasoning takes them to the next level.
Macros per serving (2 eggs): 1g net carbs, 10g fat, 12g protein
Half an avocado with a squeeze of lime and flaky sea salt is simple perfection. I like to sprinkle some Everything Bagel seasoning on mine for extra flavor. The healthy fats will keep you satiated for hours.
Macros per serving (½ avocado): 2g net carbs, 15g fat, 2g protein
The OG keto snack deserves its reputation. With zero carbs and plenty of crunch, pork rinds are perfect when you’re craving chips. Dip them in guacamole or use them as “breadcrumbs” for keto recipes.
Macros per serving (1oz): 0g net carbs, 9g fat, 17g protein
Those little packages of olives are perfect for on-the-go snacking. Rich in healthy fats and electrolytes, they help combat the dreaded “keto flu” while satisfying salt cravings.
Macros per serving (¼ cup): 2g net carbs, 11g fat, 0g protein
Not all jerky is created equal. Look for varieties with no added sugar, like People’s Choice Beef Jerky. It’s a perfect high-protein, moderate-fat option that travels well.
Macros per serving (1oz): 1g net carbs, 3g fat, 16g protein
A small handful of mixed nuts (especially macadamias, pecans, and Brazil nuts) provides healthy fats and satisfying crunch. Just be mindful of portions, as the carbs can add up.
Macros per serving (1oz mixed nuts): 4g net carbs, 15g fat, 5g protein
Baked cheese that crunches like a chip? Yes, please! Brands like Whisps or Moon Cheese offer convenient packages, or you can make your own by baking small piles of shredded cheese until crispy.
Macros per serving (1oz): 1g net carbs, 10g fat, 11g protein
When you’re desperately craving tortilla chips, these protein-packed alternatives will satisfy that crunch without the carbs. The nacho cheese flavor is surprisingly authentic.
Macros per serving (1 bag): 4g net carbs, 11g fat, 18g protein
Those little pre-portioned cups of guacamole are perfect for dipping veggies or pork rinds. The healthy fats in avocado make this a filling option that won’t spike insulin.
Macros per serving (2oz cup): 2g net carbs, 11g fat, 1g protein
Nuts can be a keto dieter’s best friend or a hidden carb bomb. The key is knowing which varieties to choose and practicing portion control. Here’s a handy guide to the best and worst nuts for keto:
| Nut Type | Net Carbs (per 1oz) | Fat (g) | Protein (g) | Keto-Friendly Rating |
|---|---|---|---|---|
| Macadamia | 1.5g | 21g | 2g | ★★★★★ |
| Pecans | 1.2g | 20g | 3g | ★★★★★ |
| Brazil Nuts | 1.4g | 19g | 4g | ★★★★★ |
| Walnuts | 2g | 18g | 4g | ★★★★ |
| Hazelnuts | 2g | 17g | 4g | ★★★★ |
| Almonds | 2.5g | 14g | 6g | ★★★★ |
| Peanuts | 4g | 14g | 7g | ★★★ |
| Pistachios | 5g | 13g | 6g | ★★ |
| Cashews | 8g | 12g | 5g | ★ |
As you can see, macadamias, pecans, and Brazil nuts are your best bets, while cashews and pistachios are better avoided or strictly limited.
I always keep a small container of mixed nuts (heavy on the macadamias) in my car for emergency hunger situations. Just be careful – they’re easy to overeat!
With just a little prep time, you can create snacks that are both tastier and more economical than store-bought options:
Fat bombs are the ultimate keto treat – high in healthy fats and low in carbs. They come in endless flavor combinations, from sweet chocolate and peanut butter to savory bacon and herbs.
Basic Chocolate Fat Bomb Recipe:
Mix all ingredients until smooth. Spoon into silicone molds and freeze for 2 hours. Store in the freezer and enjoy whenever cravings strike!
Macros per serving (1 fat bomb): 1g net carbs, 9g fat, 1g protein
Arrange pepperoni slices on a parchment-lined baking sheet. Top each with a small piece of cheese (cheddar, mozzarella, or pepper jack work well). Bake at 400°F for 5-7 minutes until cheese is bubbly. Let cool slightly before enjoying your keto “nachos.”
Macros per serving (10 nachos): 1g net carbs, 14g fat, 10g protein
Slice cucumber into rounds. Top each with a dollop of cream cheese mixed with everything bagel seasoning. These fresh, crunchy bites are perfect when you want something light.
Macros per serving (10 bites): 3g net carbs, 10g fat, 2g protein
The classic party appetizer makes an excellent keto snack. Mix the yolks with mayo, mustard, and spices for a satisfying protein-fat combo that always hits the spot.
Macros per serving (2 deviled egg halves): 1g net carbs, 11g fat, 6g protein
Create your own low-carb trail mix by combining:
Store in portion-controlled bags for grab-and-go snacking.
Macros per serving (¼ cup): 4g net carbs, 23g fat, 4g protein
Wrap partially cooked bacon around avocado slices and secure with toothpicks. Bake at 425°F for 5-7 minutes until bacon is crispy. The combination of bacon fat and avocado creates the perfect keto macros.
Macros per serving (3 slices): 2g net carbs, 21g fat, 7g protein
Make your own cheese crisps by placing small piles of shredded cheese on a parchment-lined baking sheet. Bake at 400°F for 5-7 minutes until golden and crisp. Serve with homemade guacamole for dipping.
Macros per serving (10 crisps + 2 tbsp guac): 3g net carbs, 18g fat, 14g protein
Blend one ripe avocado with 2 tbsp cocoa powder, 2 tbsp heavy cream, and sweetener to taste. This creamy, rich pudding satisfies chocolate cravings while providing healthy fats.
Macros per serving (½ recipe): 4g net carbs, 16g fat, 3g protein
The keto market has exploded with options, but not all products live up to their “keto-friendly” claims. These 12 have earned my seal of approval after extensive testing (and tasting!):
These tiny cookies pack massive flavor with minimal carbs. The chocolate chip variety truly satisfies cookie cravings, and at just 2g net carbs per serving, they’re perfect for a sweet treat.
Macros per serving: 2g net carbs, 14g fat, 4g protein
When you’re craving that distinctive tortilla chip crunch, these protein-packed chips deliver. Available in nacho, ranch, and chili lime flavors, they’re perfect for dipping in guacamole.
Macros per serving: 4g net carbs, 11g fat, 18g protein
This crunchy, sweet macadamia nut cluster with cinnamon is perfect when you’re craving granola or cereal. Enjoy it by the handful or sprinkle it over unsweetened Greek yogurt.
Macros per serving: 3g net carbs, 21g fat, 5g protein
Not all jerky is keto-friendly, but People’s Choice makes a zero-sugar variety that’s perfect for protein on the go. The Old Fashioned flavor reminds me of the jerky I had as a kid.
Macros per serving: 1g net carbs, 3g fat, 16g protein
These chewy, satisfying bars come in flavors like Peanut Butter Chocolate Chip and Coconut Cocoa Chip. They’re perfect for throwing in your gym bag or keeping in your desk drawer.
Macros per serving: 3g net carbs, 15g fat, 5g protein
Think of this as the keto version of Chex Mix. Crunchy, savory, and perfectly seasoned, it satisfies those snack mix cravings without the carbs.
Macros per serving: 5g net carbs, 14g fat, 8g protein
While slightly higher in carbs than some options, these bars are still keto-friendly in moderation. The Caramel Almond Sea Salt flavor is worth every carb.
Macros per serving: 5g net carbs, 16g fat, 6g protein
These indulgent butter cookies sweetened with monk fruit remind me of Danish butter cookies but without the sugar crash. Perfect with a cup of coffee or tea.
Macros per serving: 2g net carbs, 14g fat, 3g protein
Missing your morning bowl of cereal? Magic Spoon delivers nostalgic flavors and crunch without the carbs. The Fruity flavor takes me straight back to Saturday morning cartoons.
Macros per serving: 4g net carbs, 9g fat, 13g protein
These clean-ingredient bars are made with almond butter and collagen protein. They’re not too sweet and have a satisfying, dense texture that actually fills you up.
Macros per serving: 3g net carbs, 17g fat, 11g protein
When only chocolate will do, Lily’s delivers rich, sugar-free satisfaction. Their Salted Almond and Milk Chocolate bars are my personal favorites.
Macros per serving: 4g net carbs, 14g fat, 3g protein
These aren’t your gas station pork rinds. Light, crispy, and available in flavors like pizza and spicy buffalo, they make an excellent chip replacement for dipping.
Macros per serving: 0g net carbs, 8g fat, 17g protein
Fruit on keto? It’s not forbidden – just limited to low-sugar varieties in moderation. Here are the best keto-friendly fruits:
I love combining a few berries with whipped heavy cream for a simple dessert that satisfies my fruit cravings without overdoing carbs.
Regular yogurt is typically too high in carbs for keto, but there are exceptions:
To make yogurt more keto-friendly, I add:
Unfortunately, traditional popcorn is too high in carbs for keto, with about 15g net carbs per small serving. However, there are satisfying alternatives to get that snacking experience:
If you’re really missing popcorn, try adding butter and salt to pork rinds for a similar movie night experience.
Good news for chocolate lovers – you don’t have to give up chocolate on keto! The key is choosing dark, sugar-free varieties:
For a quick chocolate fix, I love mixing 1 tbsp of cocoa powder with 1 tbsp of coconut oil and a sprinkle of monk fruit sweetener. Microwave for 30 seconds, stir, and you’ve got a quick chocolate sauce for berries or to enjoy straight from the spoon.
Fat bombs are the ultimate keto snack – high in healthy fats, low in carbs, and infinitely customizable. The basic formula is simple:
Here’s one of my favorite fat bomb recipes:
Peanut Butter Cup Fat Bombs
Ingredients:
Instructions:
Macros per serving (1 fat bomb): 1g net carbs, 9g fat, 2g protein
Fat bombs can be sweet or savory – try mixing herbs, spices, and cheese for savory varieties that make great appetizers.
When you need a protein boost, these keto snacks deliver:
Combining protein with fat helps keep hunger at bay between meals, making these options perfect for active keto dieters.
When life gets busy, these portable options keep ketosis going strong:
I keep a “keto emergency kit” in my car and desk with shelf-stable options for hunger emergencies. It’s saved me from drive-thru disasters more times than I can count!
Even with keto-friendly options, snacking can sometimes interfere with ketosis if you’re not careful. Here are my top tips for snacking without breaking ketosis:
I find that one substantial snack between meals works better for me than frequent small snacks, which can lead to mindless eating.
Keto doesn’t have to break the bank. These affordable options keep your wallet and your macros happy:
I save money by prepping a batch of keto snacks each weekend, which prevents impulse purchases of expensive packaged keto products during the week.
Strategic snacking can enhance your keto lifestyle rather than derail it. Here’s how I incorporate snacks into my daily meal plan:
Sample Keto Day with Snacks:
Breakfast (7 AM): Eggs and avocado
Morning Snack (10 AM): String cheese and 10 almonds Why it works: Provides steady energy through the morning slump
Lunch (1 PM): Large salad with protein, cheese, and olive oil dressing
Afternoon Snack (3:30 PM): ¼ cup berries with 2 tbsp whipped heavy cream Why it works: Satisfies sweet cravings and provides a small energy boost before the evening workout
Dinner (7 PM): Protein with non-starchy vegetables cooked in healthy fats
Evening Snack (if needed, 9 PM): Keto fat bomb or 1 square dark chocolate Why it works: Satisfies dessert cravings without disrupting sleep
The key is planning your snacks as thoughtfully as your meals, making sure they complement rather than compete with your nutrition goals.
Q: What are the best keto-friendly snacks? A: The best keto-friendly snacks include cheese crisps, hard-boiled eggs, avocados, olives, sugar-free jerky, nuts (especially macadamias and pecans), pork rinds, and fat bombs. The ideal snack is low in carbs (under 5g net carbs), contains healthy fats, and includes some protein.
Q: Can I eat popcorn on a keto diet? A: Traditional popcorn is too high in carbs for most keto dieters, with about 15g net carbs per small serving. Better alternatives include pork rinds, cheese crisps, roasted nuts, or dehydrated cheese bites like Moon Cheese.
Q: Are nuts keto-friendly? A: Some nuts are very keto-friendly, while others should be limited. The best options are macadamias, pecans, and Brazil nuts, which are high in fat and low in carbs. Cashews and pistachios are higher in carbs and should be limited or avoided.
Q: What fruits can I eat on a keto diet? A: In small amounts, berries (especially blackberries, raspberries, and strawberries) can fit into a keto diet. Avocados and olives (technically fruits) are excellent keto choices. Other fruits are generally too high in sugar for regular consumption on keto.
Q: Is yogurt allowed on keto? A: Most regular yogurt is too high in carbs for keto. However, small amounts of full-fat Greek yogurt (about ¼ cup), specifically designed low-carb yogurts like Two Good, or unsweetened coconut yogurt can fit into keto macros occasionally.
Q: How do I make keto fat bombs? A: Fat bombs are simple to make: combine a fat base (cream cheese, coconut oil, or nut butter) with flavoring agents (cocoa powder, extracts, etc.) and optional sugar-free sweeteners. Mix, pour into molds, and chill until firm.
Q: What are some quick keto snack ideas? A: The quickest keto snacks include string cheese, hard-boiled eggs, avocado with salt, pre-portioned nuts, olives, pork rinds, and sugar-free jerky. These require little to no preparation and can be easily stored.
Q: Can I eat chocolate on keto? A: Yes, but choose dark chocolate (85% or higher) in small amounts or sugar-free chocolate sweetened with erythritol, stevia, or monk fruit. Brands like Lily’s and ChocZero make excellent keto-friendly chocolate products.
Q: What are the best pre-packaged keto snacks? A: Top pre-packaged keto snacks include Highkey Mini Cookies, Quest Protein Chips, The Nut Bakery Keto Nut Crunch, People’s Choice Beef Jerky, and Lily’s Chocolate. Always check labels for net carbs and ingredient quality.
Q: How do I stay in ketosis while snacking? A: To stay in ketosis while snacking: track your total daily carbs, and pre-portion snacks, prioritize fat and protein, stay hydrated, and choose whole foods over processed options when possible.
Q: Are there any keto-friendly chips? A: Traditional potato chips aren’t keto-friendly, but alternatives include cheese crisps, pork rinds, Quest Protein Chips, kale chips, and zucchini chips. These provide crunch without the carbs.
Q: What are the best keto snacks for weight loss? A: For weight loss, focus on satiating keto snacks like avocados, eggs, olives, and small servings of nuts. Avoid overeating calorie-dense options, practice portion control, and consider intermittent fasting windows.
Q: Can I eat cheese on keto? A: Cheese is an excellent keto food – high in fat, moderate in protein, and low in carbs. Hard and aged cheeses like cheddar, parmesan, and gouda are particularly good choices with typically less than 1g of carbs per ounce.
Q: What are some keto-friendly alternatives to bread? A: Keto bread alternatives include cheese wraps, lettuce wraps, cloud bread, almond flour bread, coconut flour tortillas, and portobello mushroom “buns.”
Q: How do I make a keto trail mix? A: Create a keto trail mix by combining low-carb nuts (macadamias, pecans, walnuts) with unsweetened coconut flakes, pumpkin seeds, and a small amount of sugar-free chocolate chips or cacao nibs.
Q: Are there any keto-friendly desserts? A: Yes! Keto-friendly desserts include fat bombs, chocolate avocado mousse, berries with whipped cream, keto mug cakes made with almond or coconut flour, sugar-free gelatin, and cheesecake made with almond flour crust and erythritol. Commercial options include Keto Pint Ice Cream, ChocZero products, and Highkey cookies. The key is finding desserts with minimal net carbs, no added sugar, and healthy fats that won’t spike insulin levels. Many traditional desserts can be “ketofied” by substituting almond or coconut flour for wheat flour and using erythritol, monk fruit, or stevia instead of sugar.
Q: What are the best keto snacks for energy? A: For sustained energy, look for keto snacks that combine healthy fats with protein, such as avocados, nuts and seeds, fat bombs with MCT oil, hard-boiled eggs, or coconut chunks. These provide clean fuel without the carb crash.
Q: Can I eat peanut butter on keto? A: Natural peanut butter (with no added sugar) can be consumed in moderation on keto. It contains about 4g net carbs per 2-tablespoon serving. Almond and macadamia nut butter are even lower in carbs and make excellent alternatives.
Q: What are some keto-friendly smoothie recipes? A: Keto smoothies can be made with unsweetened almond milk, avocado, small amounts of berries, spinach, nut butter, protein powder, and healthy fats like MCT oil or coconut oil. Avoid bananas and high-sugar fruits.
Q: How do I choose keto-friendly snacks at the store? A: When shopping, read nutrition labels carefully, focusing on net carbs (total carbs minus fiber and sugar alcohols). Look for foods with less than 5g net carbs per serving, no added sugars, and healthy fats. Be wary of “keto” marketing claims and always verify with the nutrition facts.
Q: What are the top keto-friendly snacks that are also high in protein? A: High-protein keto snacks include hard-boiled eggs, sugar-free beef jerky, turkey and cheese roll-ups, protein shakes with minimal carbs, Quest protein chips, cottage cheese (in small amounts), and pork rinds. These help maintain muscle mass while keeping carbs low.
Q: How can I incorporate keto-friendly snacks into my daily meal plan? A: Plan your snacks as thoughtfully as your meals, spacing them between meal times when hunger is most likely to occur. Account for snack macros in your daily totals, and consider how they complement your meals in terms of nutrition and satisfaction.
Q: What are some keto-friendly snack options that are easy to prepare? A: The easiest keto snacks to prepare include sliced cheese and salami, celery with cream cheese, avocado with salt and lime, a handful of nuts, or olives. These require minimal or no preparation but still satisfy hunger between meals.
Q: Are there any keto-friendly snacks that are also budget-friendly? A: Budget-friendly keto snacks include eggs (hard-boiled, deviled, or fried), homemade cheese crisps, tuna with mayo, pork rinds, and homemade fat bombs. Buying ingredients in bulk and prepping snacks at home is much more economical than purchasing pre-packaged keto products.
Snacking on keto doesn’t have to be complicated or boring. With the right options on hand and a little preparation, you can satisfy cravings while staying firmly in ketosis.
Remember these key takeaways:
What are your favorite keto snacks? Have you discovered any game-changing products or recipes? Share in the comments below – I’m always looking for new ideas to add to my keto snack rotation!
Remember, the key to keto success is finding sustainable habits that work for your lifestyle. Happy snacking!
This article was last updated on March 30, 2025, and reflects current product availability and nutritional information as of that date.
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