Keto-friendly snacks can keep you away from temptation. These 36 snack ideas include things you can buy at the store and recipes to try at home.

Hunger pangs on keto can put you at risk of temptations. You may suddenly find yourself thinking that having just “one little bagel” can’t be all that bad. The problem with this is that you’re setting yourself up for failure because one little bagel is all it takes to kick you out of ketosis.

To prevent between-meal hunger from ruining your efforts, you should have an arsenal of keto-approved snacks ready at all times. But what snacks can I have on the keto diet?

There are many types of snacks you can and should add to your keto food list. From ready-made and store-bought to homemade goodies, a wide range of options are available. And to make your search easier, we’ve made this list of the 36 best keto diet snacks for you to try. Included are store-bought as well as homemade options.

If you’re a keto diet beginner, these ready-to-eat options should be your go-to’s. You can find these at any local or health food store. Optionally, consider ordering them online.

1. Pork Rinds

pork_rinds

Serve pork rinds as good-for-you keto morsels.

Pork rinds or chicharrones are 60% protein, 30% fat, and 0% carbs 1, which makes them the perfect appetite-curbing snack if you ask us. But the good news doesn’t end there! At least 50% of the fat in pork rinds is monounsaturated – the heart-healthy and weight-loss benefiting kind.


2. Avocado

avocado

Enjoy avocados as a low-carb banana alternative.

Instead of grabbing a banana for mid-day fuel, keto-ers will peel and pit an avocado. Avocados are all fat and fiber, with a little bit of protein – great for energy and appetite support. And as a particularly healthy keto snack, you’ll get plenty of vitamin C, B vitamins, and potassium 2.


3. Seaweed

seaweed_chips

Seaweed chips? Yes, they’re keto too.

Seaweed snacks taste great and are incredibly healthy. An ounce of nori, for example, has only 1.3g of net carbs and 1.6g of protein 3. It’s also an important source of omega-3s and iodine. Options include roasted seaweed crisps, nori chips, kelp jerky, and dulse flakes.


4. Cacao Nibs

cacao_nibs

A keto-approved chocolate tidbit: cacao nibs.

Cacao nibs are small pieces of crushed cocoa beans typically used to flavor desserts. But you can also eat them as a snack on keto. They have a slightly bitter chocolate flavor. An ounce of these goodies has only 1g of net carbs but 12g of fat and 4g of protein 4.


5. Kale Chips

kale_chips

Homemade kale chips make keto snacking healthy.

Crunchy, salty, and flavorful, these low-carb snacks can help you forget about potato chips. While you can make kale chips easily at home, you can buy them at health food stores. An ounce will give you around 4g of net carbs, so do practice moderation with this one 5.


6. Cold Cuts

cold_cuts

With practically zero carbs, cold cuts are the best keto grubs.

Cold cuts are also known as lunch meats. They’re one of the best keto snacks because they’re high in fat and protein and have zero carbs. Great options include smoked, bacon, prosciutto, chorizo, and mortadella. They’re great on their own or in sandwiches.


7. Olives

olives

Enjoy a handful of olives next time the munchies kick in.

You can’t have dry or fresh fruit on a keto diet, but you definitely are allowed to enjoy olives. They’re low in carbs and protein but high in fat 6. Pickled and canned olives are also a good source of sodium, which you may need more of when starting a keto diet 7.


8. Keto Ice Cream

keto_ice_cream

Low-carb ice cream is surprisingly healthy.

Say what? Yes, you can snack on ice cream when following a low-carb diet. You just need to make sure it’s keto-friendly. Brands like Rebel Ice Cream and Arctic Zero offer low-carb options. Keto ice cream is typically made with whey protein, heavy cream, coconut milk, and non-nutritive sweeteners.


9. Cheese Snacks

keto_cheese_chips

Snacks made from 100% cheese are perfect on low-carb diets.

From cheese crisps and cheese puffs to baked cheese minis and cheese sticks, cheese snack options on keto are plentiful. Cheese is high in fat and protein and low in carbs, which makes it a dairy product that’s perfectly fine on keto. You can find cheese snacks at almost any store, but making them at home is also easy.


10. Sardines

grilled_sardines

Grilled sardines can work as a low-carb snack too.

When it comes to healthy and good keto snacks, nothing beats a can of sardines. Sardines are high in omega-3 fatty acids. A can (92g) will give you roughly 1300mg of these essential fatty acids, which is above the minimum recommended daily intake of 200-500 mg daily 8.


11. Macadamia, Brazil, and Pecan Nuts

keto_friendly_nuts

You can never go wrong with high-fat nuts on keto.

If you’re looking for keto snacks to buy at any store, consider these nuts. All are fantastic sources of ketogenic fats as well as filling protein and fiber. Macadamia nuts are 75% fat, while Brazil nuts and pecans are 67% and 71% fat, respectively 9, 10, 11.


12. Keto Bars

keto_bars

Ready-made bars designed to make keto easy.

Keto-friendly bars are packed with ketogenic fats and satiety protein. Most will also add MCTs to keep you energized throughout the day. They typically don’t contain any sugar, fillers, and additives. You can find these online and specialty stores.


13. Keto Chocolate

keto_dark_chocolate

Keto-friendly dark chocolate with low-carb sweeteners.

Almost all chocolate products have sugar, even darker varieties. That’s why you’re better off buying keto chocolate – chocolate designed for the keto diet that’s dark and sweetened with non-nutritive sweeteners like stevia.


14. Keto Bone Broth

keto_bone_broth

Bone broth is an unconventional snack option.

Bone broth isn’t just for paleo followers. This savory liquid meal can also help you curb hunger and stay hydrated when you go keto. Instant keto bone broth can be mixed in a couple of seconds into an electrolytes- and MCTs-rich drink.


15. Keto Gummy Bears

keto_gummy_bears

Low-carb gummy bears are made with gelatin and probiotic fiber.

Munching on gummy bears doesn’t seem like a healthy way to snack. But keto gummies are a different story. These are made with gelatin and prebiotic fiber, which makes them great for curbing hunger and supporting gut health. Plus, they’re sweetened with keto-friendly sweeteners.


 

Besides heading to the store and ordering keto snacks, you can try making them from scratch. This way, you’ll be able to add more variety to snacking and get more out of your in-between-meals food. Below are a couple of homemade snacks to consider; make sure to click on the links.

16. Hard-Boiled Eggs

hard_boiled_eggs

Add hard-boiled eggs to your weekly luncheon.

Need a simple, budget-friendly, and versatile source of quality protein? Look no further. Hard-boiled eggs can be made a couple of days ahead; you can use them in many ways, and they contain protein that science shows has a biological value of a 100, meaning your body absorbs and uses it completely 12.


17. Keto Coffee

keto_coffee

Keto coffee is more than a beverage: it’s a lifestyle!

Keto coffee is also known as Bulletproof coffee. It’s essentially a concoction made with freshly brewed coffee blended with butter and MCT oil. Keto dieters love to drink this coffee when fasting because it provides lots of ketogenic energy while keeping blood sugar spikes at bay. You can also use it in-between meals for a quick boost of energy.


18. Crispy Bacon

bacon

Make your bacon crispy on the keto diet.

When you go keto, you have a great excuse to start making more crispy bacon. It’s a good source of saturated and monounsaturated fats, both great for ketosis 13. And if you’re left with any leftovers, you can use them in your soups and salads.

19. Green Deviled Eggs

deviled_eggs

Try deviled eggs with avocado as low-carb party snacks.

Here’s a great recipe combining eggs and avocado – two of the best vegetarian keto ingredients. These green deviled eggs will give you lots of protein, monounsaturated fats, and fiber 2, 12, which is all you need to stay full and satisfied come dinner time.


20. Chocolate Almond Wafers

keto_chocolate_wafers

Chocolate wafers made with almonds to satisfy your sweet tooth.

When you need keto-friendly snacks that also satisfy your sweet tooth, go for these chocolate and almond wafers. They take around half an hour to make and can be stored in the fridge for a week or more. Not to mention how tasty they are thanks to the combination of butter, almonds, and keto chocolate.


21. Keto Beef Jerky

keto_beef_jerky

Low-carb beef jerky is easy to make at home.

You can buy beef jerky at any store, but chances are it’ll contain added sugar. That’s why you should make your own keto beef jerky at home. This will be a great protein-snack that you can also serve for parties and get-togethers.


22. Chocolate Pumpkin Seed Bark

keto_bark

Have a bite of this low-carb bark when craving something sweet.

The more chocolate snacks, the merrier. Right? This chocolate pumpkin seed bark combines keto-friendly chocolate with pumpkin seeds to create a snack that’s as delicious as it is nutritious. A serving will give you around 2.3g of protein along with 13g of fat.


23. Bacon-Wrapped Mini Sausage

bacon_wrapped_mini_sausage

Wrapped in bacon and baked to perfection.

These mini sausages wrapped in bacon are perfect as appetizers, but they can work well as a snack, too. That’s because they’re high in protein at 4.3g per wrapped sausage. And since they contain barely any carbs, you don’t have to worry about having too many and being kicked out of ketosis.


24. Dark Chocolate & Hazelnut Candies

keto_hazelnut_candies

These lovely keto candies taste so good.

Another guilt-free snack to consider is these dark chocolate and hazelnut candies. They’re really easy and quick to make with almond flour, hazelnuts, butter, and dark chocolate. Each candy has around 1g net carbs along with MCTs from the keto chocolate.


25. Stuffed Cherry Tomatoes

stuffed_cherry_tomatoes

Make holiday snacking fun with these cherry tomato Santas.

What’s really great about this appetizer/snack is that it combines protein-rich cheese and tuna with fibrous tomatoes – a combo that always curbs the nastiest of hunger pangs. While these stuffed cherry tomatoes are shaped into tiny Santas to go with the holiday season, feel free to shape them as you see fit on other days of the year.


26. Keto Smoothies

keto_smoothie

The choice of low-carb smoothie recipes is endless.

Sometimes, you can only muster the energy to quickly blend a smoothie and call it a day. If that’s often the case with you, try out this very berry chocolate protein smoothie. As the name implies, it’s made with fibrous berries and chocolate-flavored protein powder.Other liquid meal recipes to try include this chocolate peanut butter apple protein shake and banana protein shake.


27. Peanut Butter Chocolate Brownies

keto_brownies

Low-carb brownies will become your favorite goodies.

Tender, moist, and loaded with chocolate and peanut butter flavors, this recipe for peanut butter chocolate brownies will be your go-to for a long time. Not only are these brownies incredibly tasty, but they’re pretty healthy, too. Each serving will give you 5g of protein to keep you full along with 14g of fat for energy.


28. Hazelnut Pumpkin Pancakes

keto_pumpkin_pancakes

Pumpkin puree makes these pancakes tasty and fluffy.

Pancakes aren’t just for breakfast, you should make them whenever you’re craving something sweet between meals. Hazelnut pumpkin pancakes are made with pumpkin puree, almond flour, and Greek yogurt – adding lots of filling protein and fiber to your diet.


29. Snowball Keto Cookies

snowball_cookies

A holiday classic turned keto.

You may also know these as Mexican wedding cookies. They’re typically made around the holidays, but there’s no reason you can’t enjoy them year-round. Made with pecans, almond flour, and sweetened with erythritol, these snowball cookies become the perfect snacks for the keto diet.


30. Fat Bombs

fat_bombs

There are more fat bomb recipes than we can count.

Fat bombs are the ultimate keto snacks, hands down! They’re high in fat and some may also contain a bit of protein. This list of fat bombs includes a couple of great examples for you to try, some sweet and some savory.


31. Peppermint Meringues

peppermint_meringues

You can enjoy sugar-free peppermint meringues guilt-free.

These low-carb meringues prove that anything can be keto with the right ingredients and recipe. Instead of sugar and glucose syrup, this recipe calls for a fiber syrup, which also adds prebiotic benefits in addition to making these easy keto snacks addictively sweet.


32. Keto Yogurt

keto_yogurt

Keto yogurt is actually a combo of creams.

This keto yogurt is even better for you than Greek yogurt on a keto diet. That’s because it’s higher in fat thanks to the sour cream. If you’re looking for simple and quick keto snack ideas, nothing beats this one that’s ready in 10 minutes with the help of simple ingredients you probably already have at home.


33. Low Carb Crackers

low carb cheese crackers

It’s pretty easy to make keto crackers, perfect low-carb goodies.

Miss crackers? These crispy treats are the perfect replacement. To make them, you’ll need mozzarella, Parm, cream cheese, and almond flour. They’re ready in a couple of minutes and can be stored for your enjoyment for a long time.


34. Keto Chocolate Frosty

keto chocolate frosty with raspberry on top

It’s almost like Wendy’s frosty. Only this one is low-carb.

This tasty snack is almost like the one served at Wendy’s. Except, this version of chocolate frosty has only 1.8g of net carbs in a generous serving. It’s decadent, it’s rich in fats, and it can double as a party treat.


35. Keto Breads

sliced keto cheese bread

Keto bread is a cheesy and delicious nosh.

This keto cheese bread isn’t your typical cheese bread – this one is made mostly with cheese. It’s a crispy and chewy treat that you can whip up quickly and with a handful of ingredients. Other keto-friendly breads to try out include this cloud bread and keto naan bread.


36. Keto Salads

a bowl of keto cobb salad

You’ll start snacking on salads once you find the right recipes.

Salads are the go-to snack for the health-conscious. This keto cucumber salad, for instance, is a great option if you need something low in calories. Made with cucumbers, sour cream, olive oil, and herbs and spices, it’s one of the healthiest keto snacks on-the-go. You can also try this keto egg salad, keto chicken salad, keto taco salad, keto caesar salad, and keto cobb salad.

Conclusion

Keto snacks can make a difference on your keto journey. While the keto diet is known for its appetite-suppressing effects, that doesn’t mean you won’t experience hunger pangs here and there. But other than helping you curb hunger until the next meal, keto snacks can be helpful in other ways. Many contain fats that support ketone production, and they can help you meet your nutritional needs. Luckily, you have a whole range of store-bought and homemade options at your disposal.

REFERENCES:

  1. United States Department of Agriculture (USDA) Agricultural Research Service. FoodData. Pork Rinds. 2019 April 1 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/525143/nutrients

  2. United States Department of Agriculture (USDA) Agricultural Research Service. FoodData. Avocados, raw, California. 2019 April 1 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171706/nutrients

View all references
0 0 vote
Article Rating
Subscribe
Notify of
guest
0 Comments
Inline Feedbacks
View all comments
0
Would love your thoughts, please comment.x
()
x