One of the most satiating diets is the keto diet. Keto-friendly foods are typically so filling that keto dieters end up eating fewer calories — and, in many cases, fewer meals — throughout the day. This allows them to lose weight sustainably.
However, just because you are following keto doesn’t mean that you are immune to hunger and afternoon energy crashes. If you are not prepared, and the convenience of processed, carb-dense snacks beckons you, you may very well find yourself with a mouthful of food that makes it even harder for you to achieve your health goals.
This is why it is best to have keto snacks on hand when hunger hits and your willpower is low — or when you need an extra fat-filled energy boost.
To help you stay on track with your snacks, we put together two comprehensive lists of keto snacks with specific subcategories that’ll help you chose what food is best for you:
The Ready-to-Eat Keto Snack List Very High Fat, Low Protein Ready-to-Eat Snacks High Fat, Moderate Protein Ready-to-Eat Snacks Low-Calorie Ready-to-Eat Snacks The Homemade Keto Snack List Very High Fat, Low Protein Homemade Snacks High Fat, Moderate Protein Homemade Snacks Low-Calorie Homemade Snacks Customizable Homemade Snacks
The possibilities are endless, so please let us know in the comments below about your favorite keto snacks to inspire more culinary creations for the keto community.
The Ready-to-Eat Healthy Keto Snack List
There are hundreds, if not thousands, of keto snack recipes available for you to try — but sometimes life gets in the way. What are you supposed to do if you don’t have time to prep your meals and snacks?
Before you give in and grab an unhealthy snack, try something from our list of ready-to-eat snacks. To help you find what food items will meet your specific needs, we split them up into three subcategories: snacks that mostly consist of fat, snacks that are good sources of both fat and protein, and snacks that are super low in calories.
Ready-to-Eat Keto Snacks That Mostly Consist of Fat
These snacks provide you with a delicious way to fit more fats into your keto diet:
Avocados — This is one of the best keto snacks if you need more fat without so much extra protein. Just add a little salt and pepper or mash it up with some mayonnaise, and you are all set to snack. Olives — Being a good source of fat and fiber with minimal carbs and protein, olives are one of the best keto snacks. Just pick your favorites from an olive bar or get a jar from the store. Make sure you avoid them if they have any added oils or carb-ridden ingredients. Pork Rinds — If you crave something crunchy and salty, have these instead of carb-rich crackers or chips. Many of these are low quality and fried with nasty oils, so stick to products that have the simplest ingredients (i.e., pork rinds and salt) like these. Macadamia Nuts — Most nuts come with inflammatory omega-6 fats, but macadamias are in a league of their own, having high amounts of monounsaturated fat and minimal omega-6 content. Be careful with them though! They can be super easy to overeat. Look for raw macadamia nuts in easy to travel with mini packs for added convenience and portion control. Raw Coconut Butter — This is made from blended coconut meat, and provides us with a delicious way to get plenty of coconut fat without missing out on our favorite coconut flavors. Make sure the coconut butter you find has no added sugar — and, most importantly, don’t overdo it. Coconut butter is packed with calories which can slow your weight loss. High-Fat Nuts and Nut Butters — Some nuts are fairly high in carbs (like cashews and pistachios), so it is best to keep your snack portions small. Stay away from any nuts or nut butters that have added carbs, polyunsaturated oils, or vegetable oils. Choose higher fat nuts and nut butters, such as almonds, pecans, or macadamia nuts. You can also make your own nut butter at home by using this recipe. (Feel free to use MCT oil instead of coconut oil for an extra energy boost.) Keto-Friendly Dark Chocolate — If not sweetened with stevia or another low carb sweetener, make sure it’s at least 80% cocoa content or higher, as the carbs can add up quickly. Here is an example of low carb friendly chocolate that you can try. You can also make your own by mixing melted coconut oil with cocoa powder and your favorite low carb sweetener(s). Cacao Nibs — These are the original “chocolate chips.” They are flavorful, healthy, and very low carb. Munch on these piece by piece or have them with nuts, nut butter, or seeds. Be careful though; you can easily overdo these and accumulate calories quick. Pepperoni Slices — Although these are super convenient and keto-friendly, they are highly processed, so it is best to limit them. Try to find organic and hormone-free pepperoni without any added dextrose, maltodextrin, and unhealthy preservatives when possible. These go great when paired with high-fat cheese. High-Fat Cheeses — Although hard cheeses make for a great keto snack, they aren’t the best cheese for increasing your fat intake without getting too much protein. The highest fat cheeses that can serve as ideal high-fat, low protein snacks are mascarpone cheese and cream cheese. Feel free to combine them with other snacks in this article, such as pork rinds, pepperoni, and nuts, for a wonderfully tasty keto snack. Beef Pemmican — Pemmican is a delicious paste of dried and pounded meat mixed with melted fat and other ingredients, originally made by North American Indians and later adapted by Arctic explorers. It is an undeniably delicious keto snack if you want something that is filling with beefy flavor. I recommend getting your pemmican from U.S. Wellness Meats. Opt for the Honey & Cherry-Free Beef Pemmican. MCT Oil Supplements — MCT oil and MCT powder will provide your body with a quick dose of saturated fat that will be rapidly converted to energy-boosting ketones. Follow the recommendations in our article on MCTs to find out how you can add them to your diet. Ready-to-Eat Snacks That Are a Good Source of Fat and Protein
These snacks provide you with a great way to fit more fat and protein into your keto diet:
Full-Fat Cheese — The most convenient cheeses, like string cheese, cheddar cheese, and cheese wheels, make great keto snacks when you want some fat and protein. Make sure they have no added carbs or fillers and are high in fat. Sardines — Not only do these provide us with a healthy dose of fat and other nutrients, but they are also zero carb. They are highly recommended by keto diet researcher, Dom D’Agostino, as an ideal on-the-go keto snack. (Wild Planet is the brand he recommends.) For some extra fats, purchase the sardines that are canned with olive oil. Peanut Butter — I can’t get enough of peanut butter. It provides us with a delicious way to curb cravings, meet our protein needs, and up our healthy fat intake. However, don’t fall for the peanut butter products that have added sugar. The label should have no more than two ingredients: peanuts and salt. Seeds — Add flaxseeds and/or chia seeds to your nut butters or nut mixes for some extra protein, fat, fiber, and health benefits. Beef Jerky — Make sure the brand you choose is no- or very low-carb with very few added ingredients. Keep in mind, however, that jerky tends to consist of only ~50% calories from fat. If you want a ready-to-eat beef snack that is higher in fat, buy some pemmican instead. Low Carb Bars — There are a plethora of “keto-friendly” on-the-go bars that have hit the store online and on the shelves. Before you fall for their marketing scheme, check the ingredients and calculate the net carbs per bar. Make sure the bar will fit within your calorie and net carb limits for the day. The two most common bars that can be eaten on keto, albeit sparingly, are Quest Bars and NuGo Smarte Carb Bars. Use these as a last resort if you have no other keto snacks available. Cheese Chips — There are a couple of companies that make cheese chips. The two that I’ve tried so far are Whisps and Moon Cheese. They are essentially a crunchy version of your favorite cheese with no added carbs and a good source of both fat and protein. Very Low-Calorie Ready-to-Eat Keto Snacks
These snacks will give you the pleasure of eating without all of the extra calories for those of you who want to maximize weight loss:
Cherry Tomatoes — These do have some net carbs so be mindful of how many you are eating. Seaweed Snacks — They make an ideal snack for those who want all the saltiness and crunch without the calories. Make sure there aren’t any added ingredients that contribute extra calories or carbs. Coffee — Drink it black to raise your energy and ketone levels without the extra calories. You can also add heavy cream or MCT oil powder if you need more fat in your diet. Tea — Drink caffeinated (for an extra energy boost) or herbal tea to give you plenty of flavor without the calories. If you’d like to add more fat, feel free to mix in some heavy cream or MCT oil powder. Sugar-Free, Low-Calorie Jello or Popsicles — Only have these on special occasions because they’re highly processed and relatively useless from a health perspective. Put some whipped cream on top if you’d like to add more fat. Bone Broth — Sip on some bone broth when you want something low-calorie and comforting that is also packed with health benefits. To learn more about bone broth’s benefits and where you should purchase it from, check out this article. Kale Chips — One of the most nutrient-dense, low-calorie snacks you can have on keto! Many kale chip products have added sugars, so if you can’t find one that fits within your net carb limit (with your other meals considered), try making them yourself at home using our kale chip recipe. Homemade Healthy Keto Snack List
Homemade keto snacks are your best choice. Making your food at home is the only way you can truly guarantee that you are eating keto-friendly ingredients that won’t kick you out of ketosis.
The following list of snacks is also great if you want to make something healthy and delicious for an event or party. Once again, we decided to split them up into three categories to help you better determine which ones will help you achieve your goals.
Homemade Keto Snacks That Mostly Consist of Fat
These snacks provide you with a delicious way to fit more fats into your keto diet:
Homemade Guacamole — You probably already know how fantastic guacamole is for you. It makes the perfect keto snack as well. Here are some recipes for you to try out: Bacon and Roasted Garlic Guacamole and Simple, Delicious Guacamole. Bacon — Don’t forget about bacon! Cook some ahead of time to have ready-to-eat bacon when you are on the go. Fat Bombs — These have saved me more times than I am willing to admit. They are super high in fat, packed with flavor, and so easy to make in bulk. To learn how to make your own, check out our guide to fat bombs. Cheese Dips or Fondues — Instant Pot Artichoke Dip, Spicy Sausage Cheese Dip, and Personal Pan Pizza Dip are some of our favorite keto dips. Enjoy them with keto-friendly veggies, pork rinds, or keto chips. Keto Ice Cream — Who says you can’t have ice cream as a snack? Here is a link to the ten best keto ice cream recipes for you to try. Homemade Keto Popsicles — Just take out the sugar, add fat (and some other keto-friendly ingredients), and you can make your own keto popsicles. Sound too good to be true? Try these recipes out for yourself: Berry Bomb Pops, Cinnamon Roll Pudding Pops, and Raspberry Lemon Popsicles. Ketoproof Coffee — Great pick-me-up and ketone booster to start your day. Learn how to make it by clicking here. Iced Ketoproof Green Tea — Not a fan of coffee? Try this energy-boosting beverage Keto Smoothies and Shakes — Some of our favorite keto smoothies are the Peanut Butter Caramel Milkshake, Blueberry Banana Bread Smoothie, McKeto Strawberry Milkshake, Cucumber Spinach Smoothie, Blackberry Chocolate Shake, and Keto Tropical Smoothie. Feel free to add your favorite low-carb protein powder to your shake or smoothie to help you meet your protein needs and build muscle. Keto Chocolate Mousse — Simply blend some heavy cream with some cocoa powder and a little vanilla for a quick and easy mousse. Add some of your favorite low carb sweetener(s), if needed. If you want to take your mousse to the next level, try this recipe instead: Keto Mocha Mousse. Keto Cookies — There are dozens of keto cookie recipes that you can find online. Here are some of our favorites: Low Carb Chocolate Chip Cookies, Crisp Meringue Cookies, Keto Buckeye Cookies, and Keto Snickerdoodle Cookies. Bake them in bulk and eat them throughout the week when you are on the go and need a snack. Homemade Keto Snacks That Are a Good Source of Fat and Protein
These snacks provide you with a great way to fit more fat and protein into your keto diet:
Cheese Tacos — Use baked or fried full-fat cheese as the shell and fill it with your favorite keto ingredients. For example, check out these Breakfast Tacos. Keto Cheese Chips — Follow this recipe for a quick and tasty keto snack. Small Low-Carb Sandwiches — Use something grain-free and low-carb as the “bread,” such as cheese, lettuce, collard greens, cucumber, eggplant slices, deli meat, or keto bread. Deli Meat and Cheese Rolls — Simply roll a healthy lunch meat around your favorite full-fat cheese. This works well for a quick snack or party appetizer. Deviled or Hard-Boiled Eggs — Instant Pot Deviled Eggs, Soy Sauce Marinated Deviled Eggs, and Spiced Bacon Deviled Eggs are some delicious recipes you can try. Keto Pizza — Cold or hot, you can’t go wrong with a slice or two of low-carb pizza. If you’d like to make one of the ten best keto-friendly pizza recipes, check out this recipe round-up. Keto Crackers — When exposed to moisture flaxseeds and chia seeds will start to congeal together, allowing you to bake or dry them into keto crackers. Not sure what I mean? Give these Low Carb Chia Seed Crackers a try. Bacon-Wrapped Anything — Mozzarella sticks, jalapeno poppers, chicken, hot dogs, asparagus, beef, and eggs can all be wrapped in bacon and eaten as snacks. Lettuce Wraps — Wrap your favorite meat and low-carb spices in some lettuce leaves. For example, check out our Spicy Pulled Pork Lettuce Wraps and our Salmon Lettuce Cups with Lemony Basil Spread. Very Low-Calorie Homemade Keto Snacks
This snacks will give you the pleasure of eating without all of the extra calories for those of you who want to maximize weight loss:
Veggie Sticks — Slice your favorite keto-friendly veggies and store in the fridge, so they’re easy to grab and go. You could dip these in homemade guacamole, keto dip, or eat with full-fat cheeses. Homemade Bone Broth — To get the most out of your bone broth, I recommend making it yourself. For more about bone broth’s benefits and how to make it, check out this article. Homemade Kale Chips — Try our kale chip recipe. Customizable Homemade Keto Snacks
Whenever we put things into categories, there will always be items that don’t fit nicely into any of them. In this case, there are a handful of keto snacks that are so customizable that they can fit into any category.
Salad — You really can’t go wrong with low-carb vegetables, especially with mixed greens as the base. Add some bacon bits, hard-boiled egg, and/or parmesan cheese for extra fat and protein. Use a homemade full-fat keto dressing or something simple like extra virgin olive oil to add even more fat. Here are some delicious keto salads you can try: Charred Veggie and Fried Goat Cheese Salad, Crispy Pork Salad, Oven Roasted Caprese Salad, and Spinach Watercress Keto Salad. Left Over Keto Meals — Any time you have a leftover keto meal, try having a smaller portion as a snack the next day. Feel free to add different keto ingredients to it to add more of what you want from a flavor perspective and what you need from a macronutrient perspective. Stuffed Avocados — Use this creamy and healthy fruit to your advantage. You can pretty much stuff it with any of your favorite keto ingredients. For example, you can bake an avocado with an egg in it, add a savory fat bomb to it, or try our Egg Salad Stuffed Avocado. Virtually Any Keto Recipe — Just take a look out our snack recipe There you will find dozens and dozens of keto snacks for pretty much every flavor preference that will help you meet your goals. Plus, most of them can be customized to fit your specific macro targets as well. The Benefits of Snacking on the Keto Diet
Although we typically advise against snacking, you can turn these mini meals into your secret weapon. This is because ketos snacks can used to help you in a variety of different ways:
They can help you meet your fat, protein, fiber, and micronutrient goals. They can prevent you from cheating on your diet when your willpower is low. They help increase your energy levels (and, in many cases, your ketone levels as well). They help keep you satiated until your next meal.
When you snack mindfully — staying within your macronutrient targets for the day — you will increase your chances of getting the results you want without having to struggle with hunger, cravings, and low energy levels.
On the other hand, if you are consuming as many keto snacks as you want without any limitations, you are much more likely to hit a weight loss plateau or gain weight. This potential downside of snacking is why we tend to advise against it in most cases.
The Downsides of Keto Snacking
Just because these snacks are low in carbs doesn’t mean you can eat them endlessly. Regardless of what macronutrients (i.e., fat, protein, and carbs) we consume, we will still gain fat if we overeat.
By consuming keto snacks you are less likely to overeat than if you were eating hyper-palatable, processed foods, but it is still possible — especially if you find low carb foods that you really enjoy.
Imagine that you have found an assortment of keto snacks that are absolutely delicious, and they fit perfectly into your lifestyle. You always have them with you, prepared for hunger to strike. On some days, you won’t feel hungry at all, so there will be no need to snack. On other days, however —due to a variety of factors (e.g., fat loss, stress, lack of sleep) — your appetite will be ravenous. Nothing will seem to satiate you. Cheese, bacon, avocado, peanut butter — nothing will make you feel full.
By the end of the day, you will have eaten enough calories to mitigate all the progress you made throughout the week. Do you see the issue with mindless snacking?
Our brain is well-equipped to prevent weight loss and keep the body energized — but there is no way that it will help you lose that little bit of extra fat you gained (to learn why this is the case, check out our article on weight loss).
For this reason, I only recommend snacking if you can snack mindfully. By this I mean, that you should at least be aware of what you need to eat to meet your goals and plan out your snacks to help you achieve them.
To help you snack mindfully, plug your info into our keto calculator and use the results to guide your snacking decisions. By doing this, you can avoid the downsides of snacking and reap all of the benefits.
Picking Out Your Own Healthy Keto Snacks
Many low-carb snacks (like Atkins products) will impair your ketone production if you aren’t careful. This is because many of these so-called “healthy low-carb” snacks are loaded with protein and unhealthy ingredients that may spike your blood sugar — which can both kick you out of ketosis.
When finding keto-friendly snacks, use these rules to guide you:
Stick to whole food-based snacks as much as possible — preferably homemade. Stick to foods that have fewer than five ingredients. Aim for snacks that get more than 60% of their calories from fat and less than 10% of their calories from carbs. Use keto-approved recipes when possible. Putting It All Together — the Do’s and Don’ts of Snacking on Keto
If you could take away anything from this post, it would be this simple list of do’s and don’ts with keto snacks.
What you shouldn’t do:
Rely on heavily processed, convenient foods. Rely solely on your willpower to stick to the keto diet. Ignore the absolute importance of your macronutrient and calorie intake for meeting your goals. Be unprepared when you are on-the-go.
What you should do:
Take the time to prep high-quality snacks for yourself. Rely on whole foods and healthy ingredients instead of processed “low carb” products. Pick your keto snacks based on how much protein and fat you need to meet your goals. Make sure the snacks fit within your macros. Printable Keto Snack List Ready-to-Eat Keto Snacks That Mostly Consist of Fat Avocados Olives Pork rinds Macadamia Nuts Raw Coconut Butter High-Fat Nuts and Nut Butters Keto-Friendly Dark Chocolate Cacao Nibs Pepperoni Slices High-Fat Cheeses Beef Pemmican MCT Oil Supplements Ready-to-Eat Snacks That Are a Good Source of Fat and Protein Full-Fat Hard Cheeses Sardines Peanut Butter Seeds Beef Jerky Low Carb Bars Cheese Chips Very Low-Calorie Ready-to-Eat Keto Snacks Cherry Tomatoes Seaweed snacks Coffee Tea Sugar-Free, Low-Calorie Jello or Popsicles Bone Broth Kale Chips Homemade Keto Snacks That Mostly Consist of Fat Homemade Guacamole Bacon Fat Bombs Cheese Dips or Fondues Keto Ice Cream Homemade Keto Popsicles Ketoproof Coffee Iced Ketoproof Green Tea Keto Smoothies and Shakes Keto Chocolate Mousse Keto Cookies Homemade Keto Snacks That Are a Good Source of Fat and Protein Cheese Tacos Keto Cheese Chips Small Low-Carb Sandwiches Deli Meat and Cheese Rolls Deviled or Hard-Boiled Eggs Keto Pizza Keto Crackers Bacon-Wrapped Keto Foods Lettuce Wraps Homemade Low-Calorie snacks Homemade Bone Broth Homemade Kale Chips Veggie Sticks Customizable Homemade Snacks Keto Salad Left Over Keto Meals Stuffed Avocados
For more homemade keto snack ideas, take a look at our snack recipe catalog.
P.S. Have a look at the Keto Academy, our foolproof 30-day keto meal plan. It has all the tools, information, and recipes needed for you to succeed.
+ The food has been tested and optimized so you can lose weight and start feeling great!
Read more: ruled.me