Keto snack Recipes
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I hate looking for keto-friendly snacks in the grocery store! There’s nothing but high carb potato chips, candy bars, and cookies. It’s like Temptation City.
It took me years to figure out which snacks I could enjoy on a Keto diet, and now I buy those snacks online or make snack recipes at home so I’m never tempted to get anything at the store.
And in this post, I’m going to share with you my favorite Keto snacks, including snacks you can buy and snacks you can make.
These snacks are all low carb, delicious, and they’ll help keep you in ketosis.
What Snacks Can You Have On Keto?
Snacks high in carbs are cheap for large companies to manufacture. They can dump lots of cheap high fructose corn syrup, wheat flour, vegetable oils and create an endless supply of unhealthy, addictive snacks that add no nutrients to our diet.
Keto snacks, on the other hand, use expensive ingredients like nuts, seeds, meat, and high-quality fats in order to keep the carb count low. Luckily, with growing demand, there are more and more snacks available (even in stores).
Keto Meat Snacks
KETO BEEF JERKY
Beef jerky is one of the most popular snacks on the keto diet. It’s an excellent source of protein and it’s also low in carbohydrates. For those looking for higher ketone levels, you might want to make sure you don’t eat too much jerky as they are very high in protein and low in fat.
Beef jerky (or made from other meats) are pretty common across the world. They’re low in carbs, low in fats, and high in protein.
The high protein content in jerky makes them less suitable for ketogenic diets (most people worry that eating too much protein will kick them out of ketosis).
But, they are a really convenient and easy low carb snack to have around. If you’re worried about your protein intake, then just make sure to eat a bit less jerky and add in more fatty Keto snacks like pork rinds or almond butter.
When you’re buying jerky at the store, look at the ingredients list and make sure there’s no added sugar as too much sugar could easily kick you out of ketosis.
KETO MEAT STICKS
Meat sticks are similar to jerky but are softer and often more flavorful. They tend to be sugar-free, but double check the ingredients just in case.
Like jerky, meat sticks are usually low in carbs, high in protein, and low or moderate in fat. Because of the high protein in this snack, you might want to pair it with a fat bomb or add some extra fat at the next meal to maintain your macros.
Meat sticks have become incredibly popular in the pre-packaged snack world. There are lots of brands and varieties to choose from, but be aware that some manufacturers add a bunch of unhealthy ingredients to stay competitive in taste and shelf life.
For example, some meat sticks have flavor enhancers like monosodium glutamate or questionable preservatives like nitrites and BHT or BHA. While the end product is still low carb, you’re not going to be a healthier person if you’re frequently eating foods containing these ingredients.
Try to source healthier options for beef sticks by looking for products that are grass fed, nitrite free, MSG-free, and sugar free. The ones in the refrigerated section of a store will generally have fewer preservatives than the ones sitting at room temperature on a shelf.Some of the brands of meat sticks we love are Nick’s Sticks - 100% Grass-Fed Beef Snack Sticks and US Wellness Meats.
KETO PORK RINDS
Pork rinds are the perfect Keto snack for when you’re craving something crunchy. They’re high in fat and low in carbs and protein.
These are perhaps one of the most perfect snacks for a ketogenic diet – they’re fried pork skins, and when they’re done well, they taste almost like Cheetos.
Certified Nutrition Therapy Practitioner and Certified Personal Trainer Jodelle Fitzwatersays pork rinds are also a good source of dietary collagen. Plus, “Pork rinds will not raise blood sugar and contain no carbohydrates making them a healthy chip alternative for those with blood sugar handling problems.”
Keto Seafood Snacks
Snacking on seafood may sound strange, but it’s a great source of omega-3 fatty acids which are important for brain health. Plus, you can find seafood in cans or pouches making them easy to transport or store in your pantry. They’re also often stored in healthy fats like olive oil or coconut oil so they’re also high in fat as well as nutrient-dense.
In particular, I love canned sardines – they’re naturally low in carbs, high in fats, and have a moderate amount of protein. They’re also highly nutritious and delicious. They pack easily and keep for years, so enjoy them as a quick Keto snack or with a salad or grilled vegetables for a super fast Keto lunch.
As long as you tolerate shellfish, canned smoked oysters are great to have on hand for a quick snack that’s packed with nutrition. They’re loaded with zinc, copper, selenium, vitamin D and B12, as well as healthy omega 3 fats.
Some people like to drain and rinse oysters before eating them, but it’s not absolutely necessary. If you like them right out of the can, look for olive oil-packed oysters to get more healthy monounsaturated oils in your diet.For a flavorful treat you can eat them atop keto crackers or cucumber slices with a bit of cashew cheese or hot sauce. Or add some drained oysters to a bowl of chicken broth along with some diced green onions for a quick seafood soup.
Salmon is one of those superfoods that everyone says we should be eating more of, and there’s no reason not to have it as a snack. Some great ways to get the omega-3 goodness of salmon in snack form is to buy it ready to eat from the refrigerated meat section at the supermarket.
“Smoked salmon” is a blanket term often used to describe a few different kinds of products - all of which happen to make great snacks. Included in this are actually both cured and smoked types of salmon.
Lox or Nova salmon generally come in a flat package. Lox is traditionally cured (preserved in salt or a brine) while Nova salmon is cold-smoked (exposed to smoke under 85°F). Both are sliced thin and delicious, but the cured variety has no smoke flavor.
Then there’s hot-smoked salmon, which is smoked at a temperature above 85°F. This type usually looks thicker, like a regular salmon filet. It has a meaty texture and a distinct smokey flavor.
Whenever shopping for salmon, look for “wild-caught” rather than farmed fish. Wild caught salmon typically has more omega-3 fats (and fewer omega-6 fats) and an overall better nutritional profile.
When scanning the kitchen for a satisfying snack it can’t get much easier than popping open a can of high-protein tuna. It’s really the perfect snack to keep on hand, because the stackable cans take up little space and last for years.
Tuna comes packed in water or oil, and either one is keto-friendly. However, for greatest health impact we generally recommend avoiding industrial nut and seed oils, so consider getting tuna packed in water and adding your oil of choice.
Tuna is also available in handy soft packs. They’re vacuum sealed and require no refrigeration, so they’re great for traveling or stashing in your desk drawer.
So, what is there to do with tuna to make it a fun snack?
You can’t go wrong mixing it with some mayo, salt and pepper and spooning it onto cucumber rounds. Tuna also pairs great with avocado chunks, celery, or pickles, or dump the whole can on a bed of greens and you've got a quick salad.
Keto Crunchy Snacks
Nuts and seeds can be a great Keto snack. Check out our post on the carbs in nuts and seeds for a full rundown on the net carbs, sugar, and fiber in 19 different nuts and seeds.
In particular, macadamia nuts are one of the best nuts for a Ketogenic diet. They are very low carb with only 1 gram of net carbs in a ¼ cup serving of nuts.
They also stand out because they’re very high in fat, with fat making up about 94% of total calories of both raw and roasted macadamia nuts.
And most of that fat is monounsaturated, which is more stable and less prone to oxidation than a lot of nut oils. This means they’re better for your body and less likely to spoil than many other nuts.
Other awesome nuts to snack on are almonds, brazil nuts, and walnuts. All of these are good sources of fiber and minerals, and walnuts are also a great plant source of omega-3 fats.
Nuts and seeds can be just the thing to satisfy the urge to snack. Just be aware that some are higher in carbs, and they can be really easy to overeat!
KETO NUT BUTTERS
Try scooping nut butter straight out of the jar or pairing it with some coconut chips.
In particular, peanuts are loaded with a fungus called aflatoxin that has been linked to liver cancer. Peanuts also contain the lectin, peanut agglutinin, which could penetrate your gut lining and cause allergies and digestion problems.
Check out our post here for a full rundown of the reasons to avoid peanut butter on keto.
You can still eat chips on the keto diet – they just look a little different from the highly-processed unhealthy potato chips that most folks are used to.
The carbs in traditional potato chips come from the potato itself. When you swap in foods lower in carbs it’s entirely possible to get that satisfying crunch without blowing your macros.
For instance, kale chips have become incredibly popular in recent years. They’re easy to make and have a unique crispy texture that even kids love. Kale is also loaded with just about every vitamin and mineral known to man, making this an amazing snack option.
What if you’re looking for something a little more like the real deal - a heartier chip that can actually hold a dollop of salsa, guacamole, or Keto dip? Pepperoni chips are a great option, along with baked cheese crisps (if you eat dairy), and tortilla chips don’t have to break the carb budget.
You can also make chips out of all kinds of veggies. Try baking or frying sliced zucchini, radishes, cucumbers and even mushrooms to get a wide array of chips for noshing.Check out our post on 32 Recipes for Keto Chips for more ideas!
We know it’s probably been a while since you last explored the cracker aisle at the supermarket. But if you’ll recall, there are many different kinds of crackers. They come in all shapes and sizes, flavors and textures. Crackers are clearly a favorite American snack item.
Unfortunately, it can be hard to find a good Keto cracker in stores. But as long as you’re willing to make them yourself there are lots of great low carb cracker recipes to try.
Keto crackers are often made with seeds instead of grains, and the seeds make a great substitute! The result is crispy, crunchy goodness, perfect for topping with guacamole or salsa or just eating plain.
For crackers made from nuts and seeds, just be aware that they can be easy to overeat and often contain a bit more carbs. Spread some nut butter on top for a delicious and filling snack.
A final note - Flaxseed and flax seed flour tend to go rancid very quickly (producing a fishy flavor to the foods). Store these ingredients in the refrigerator and eat the crackers you make with them within a few days.
Keto Sweet Snacks
Good news for chocoholics! You can still enjoy your favorite snack, just make sure to consume high-quality dark chocolate with no added sugar.
If you’re unused to eating dark chocolate with no sugar, then it can take a bit of time to get used to. Spread some coconut butter or nut butter on the dark chocolate for a quick snack. Or you can melt the dark chocolate over some macadamia nuts with some sea salt or cinnamon powder for another version.
Just be aware that these also taste different to regular chocolate and cane sugar and that some people may suffer digestive issues with sugar alcohols like maltitol, erythritol, xylitol, and sorbitol. So be careful when you try them.
It might be hard to imagine that there could be Keto bars, but people have been really creative in coming up with amazing Keto concoctions.
In particular, give Peregrine Nutrition bars a try! They’re not sugary, but they give you a great boost in healthy fats and make an excellent Keto snack.
With innovative substitutes for high-carb ingredients now available, there’s no reason you can’t snack on a few cookies while following a Keto diet.
More and more manufacturers are producing packaged low-carb cookies, subbing in almond flour or coconut flour for traditional wheat flour, and replacing sugar with sugar alcohols or artificial sweeteners.
These are definitely worth trying, though the price tag on these products tends to be on the higher end, due to the higher quality of the ingredients.You can also make your own Keto cookies, and if you go this route the options are really endless. For snacking purposes, whip up a few dozen and package them in sets of two or three to easily grab on the go.
Keto gummies are a great make-ahead snack that will help you stay on track even when you have a craving for something sweet. With gelatin being a primary ingredient, gummies are also a great source of the amino acids that make up collagen.
As with cookies, manufacturers are starting to realize there’s a huge market demand for low carb sweets, and there are now a few brands of commercially-made Keto gummies. They probably taste great, but they do come with a high price tag and a long list of ingredients, some of which you might not want.
Gummies happen to be very easy to make and require only a few ingredients that you probably have around the house already.This recipe for Keto Lemon Drop Gummies is simple and delicious. Or keep it classy with some Coconut Tea Keto Gummies.
A mug cake is just what it sounds like - a cake that you cook in a mug.
The 5-minute prep and 2-minute cook time of your average Keto mug cake means you’re never more than 7 minutes from some serious sweet comfort food. And best of all, they’re pretty hard to mess up.
A chocolate or vanilla Keto mug cake may be all you need to sail through the rest of the afternoon. You’ll feel like you fell off the Keto wagon, but with only 2 grams of net carbs, you’re still on track!If you really want to make your mug cake feel like the real deal you could make frosting to go with it. We love Lakanto powdered sugar for making authentic-tasting low carb frosting.
Fat bombs are no-bake Keto snacks that are very high in quality sources of fat, including nut butters, coconut oil, cocoa powder, and cream cheese.
They’re great for snacking while on a ketogenic diet. They can help balance your macros if you’ve had a lot of protein at meal times, and are dense in flavor and energy - perfectly satisfying when you need just a bite or two of something delicious.
Fat bombs can be sweet or savory or any flavor in between. They’ve become so popular and are usually so easy to make that there are recipes for fat bombs to satisfy all palates.
The high fat content can be affected by environment and temperature, so be sure to store them in the refrigerator. Doing so will help keep them fresh and also prevent them from sticking together or melting.
Keto Snacks to Buy
You definitely don’t need to be a great cook to have low carb snacks available to you. In fact, you can find satisfying Keto snacks in just about every popular grocery and convenience store, as well as online at Amazon.
If you’re shopping locally - say, at Walmart, Target, Whole Foods or Giant Eagle - there are dozens of Keto snacks you can buy to satisfy a craving for something sweet, salty or savory. Some popular ones are ready-to-eat veggies with dip, string cheese, beef sticks, protein bars, and olives.
Shopping online is a great way to stock up so you always have something on hand when you need a quick bite. Plus, you can often find specialty items that are hard to find in stores - things like Keto granola, Keto gummies, and low carb chips.
There are a few specific snack items we get asked about a lot. People want to know: Are these snacks okay to have on a ketogenic diet? See below for the details!
Is it Keto?
It’s true that these chips are made of veggies, but these are high-carb root vegetables. A 1-ounce serving has 13g. of net carbs - pretty high for a snack, and likely to put you over your macros for the day.
A 28g. Original Slim Jim has 3.5g. of net carbs, as well as 11g. of fat - great macros for a keto snack. That said, this is a heavily processed food with lots of ingredients straight from a food science lab. Still, the carb count is low so it’s definitely ok to snap into the occasional Slim Jim on Keto.
These look like they should be Keto-approved from the name and the picture on the bag, but the first ingredient is Potato Starch! A 1-ounce serving actually contains 20g. of net carbs. There’s no room in Keto for a snack that is this carb-heavy!
Jilz Crackers (3 varieties) have 5g. net carb per serving and are made with really great, whole ingredients. If you can manage to stick to just one serving - and if you can work the carbs into your daily macros - these crackers make a great Keto snack.
Cassava is a root vegetable that’s loaded with starch. While cassava chips are probably healthier than regular potato chips, they’re not Keto due to the high carb count. A 1-ounce serving of most brands of cassava chips contains around 20g. of net carbs. It’s pretty hard to work that into your daily macros.!
They sound like they should be healthy, but a single fig bar contains around 18g. of net carbs, including about 10g. of sugar. The carb count is just too high to be a Keto snack.
How to Make Your Own Keto Snacks
I’m not going to lie, keto snacks can be found pretty easy, but there are times when one has more specific cravings. For this, we’ve prepared here a few keto snacks recipes recommendations, so take a look at these mouth-watering options:
Frequently Asked Questions About Keto Snacks
What Snacks Have No Carbs?
All Keto snacks are low in carbs (usually less than 5 grams of net carbs per serving), but a few snacks have no carbs. Those snacks contain just fats and protein instead.
Here are some zero carb snack ideas:
- Keto coffee blended with MCT oil and ghee
- Boiled Eggs
- Beef Jerky with no added sugar or spices
- Canned Sardines or Tuna
- Pork Rinds with no added sugar or spices
- Nuts (including nut butter), chocolate, coconut, seeds, vegetables, fruits, and even avocados all naturally contain a small amount of carbohydrates. That’s why they’re not on the list of snacks with no carbs.
Popcorn is just corn kernels that go fluffy when heated. Popcorn isn’t Keto as they’re made from corn and naturally high in carbs. 3 cups of air-popped popcorn contains over 15 grams of net carbs.Processed packs of popcorn are also loaded with artificial flavorings, vegetable oils, artificial coloring, and sometimes sugar. All of this makes popcorn unsuitable for a low carb, ketogenic diet. If you feel that you miss popcorn too much to quit, don’t worry and take a look at this 35 Keto Popcorn Alternatives Perfect for Movie Night
Is Cheese Allowed On Keto?
This is always a tough question as dairy (especially raw, full-fat dairy) is highly nutritious and has been a part of ancestral diets for tens of thousands of years.
The main problem with cheese on a Keto diet though is that it can be easy to overeat. So if your goal is weight-loss using Keto, then cheese could be your downfall.
Other issues with cheese relate to lactose and casein intolerances which could cause digestive and autoimmune health issues that many people don’t even realize (like bloating, acne, and chronic inflammation).
That’s why we suggest people give up cheese and all dairy products on Keto (at least for the first 60 days). This will help you lose weight faster as well as assess if your body can tolerate dairy products or not.
Should You Be Snacking On Keto?
Snacking shouldn’t be a part of your regular Keto diet. That’s why our Keto meal plans don’t include a dedicated snack for each day.
However, snacking can be useful in some circumstances:
- if you have to stay late at work
- if you have to go somewhere unexpectedly during your mealtime
- if you’re meeting friends for dinner somewhere where that doesn’t serve much Keto food, or
- if you have to travel on a long road trip or flight.
So use these Keto snacks wisely!
How To Read Ingredient Labels When Buying Keto Snacks?
It’s easy to see a food labeled as Keto or low-carb and to trust that label. But the unfortunate fact is that you have to educate yourself on what’s Keto and what’s good for your body and long-term health rather than rely on those labels.
So with that caveat, here are some mistakes you’ll want to avoid when looking for Keto snacks:
- Avoid foods with too much artificial sugar. Many forms of artificial sweeteners can be harmful to your health and many forms of sugar alcohols can cause digestive issues. Stevia and monk fruit or lo han guo are probably the best sweetener options based on current research. But too much sugary foods can sometimes cause cravings, so it’s best to not rely on them.
- Avoid foods with MSG.
- Avoid too much nuts and seeds as they can be easy to overeat.
- Food quality matters so choose high-quality ingredients where possible.
“Keto” Ingredients To Avoid When Picking Snacks To Buy
Keto is more than just a diet to lose weight. If you follow a healthy Keto diet, it can also help heal some of your existing health issues.
But to do that, you have to recognize that Keto is more than just macros.
There’s more to your food than net carbs and fat!
And in particular, there are chemicals that can be naturally occurring in some foods that are harmful to your body.
So, when you’re picking out Keto snacks at the grocery store, avoid snacks with these ingredients:
- Soy Products
- Grains/Gluten (including wheat, corn, rye, barley)
- Seed oils (e.g., canola, sunflower, vegetable oils)
- Dairy products (if possible)
- Artificial sweeteners other than stevia and monk fruit
- Added sugar and artificial chemicals (preservatives, flavorings)
- Don’t blindly follow rules about Keto…remember it’s your health at stake. Snacking has its place but don’t use it to replace your meals or as an excuse to eat low carb junk.