The 48 Best Keto Snacks For 2018
Finding Keto snacks at the grocery store is one of my most hated activities! 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 Keto 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 will 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).
I’ve put together a longer list below (with my favorites brands and where to purchase), but here’s a quick list:
- Jerky (Beef, Turkey, Salmon)
- Meat Sticks
- Pork Rinds or Chicharrones
- Canned Fish and Seafood (Sardines, Tuna, Salmon, Oysters)
- Nuts and Seeds (Almonds, Pumpkin Seeds, Walnuts, Pecans, etc)
- Nut Butters (Almond Butter, Hazelnut Butter)
- Coconut Butter
- Coconut Flakes
- Fat Bombs
- Low Carb Veggies (Celery, Cauliflower, Broccoli)
- 100% Dark Chocolate
- Keto Desserts and Crackers
- Cheese (if you’re not staying dairy-free Keto)
- Avocado (whole or as Keto Guacamole)
- Eggs (e.g., deviled, boiled, egg salads)
Best Keto Snacks For Traveling
I’m actually sitting in a car for 3 hours as I write this, so I know about about keto snacks for traveling.
I don’t recommend making snacking a regular thing on your Keto diet, but snacking has its place. And long car rides, plane trips, and train journeys are definitely better with some Keto snacks on hard. That way you’ll avoid being tempted to buy expensive junk food at the airport or at service stops.
Here are the Keto snacks I packed for my road trip:
- beef and bison jerky,
- canned sardines,
- avocado, and
- 100% dark chocolate.
Boiled eggs, nuts, and coconut butter are also easy-to-pack snack options.
Ok, I know you’re probably getting hungry just reading my lists of foods, so without further ado, here’s my update 2018 list of Keto snacks (including brands and where to buy). And keep for Keto snack recipes, keep scrolling down!
The 2018 List of Keto Snacks You Can Purchase
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 convient 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.
SUGGESTED BRANDS FOR KETOGENIC BEEF JERKY
Ingredients: Beef, Water, Seasoning (Sea Salt, Spices, Garlic, Cracked Red Pepper).
Ingredients: Beef, Marinade (Apple Cider Vinegar, Water, Sea Salt, Coriander, Black Pepper, Allspice).
Ingredients (Original Flavor): Redmond Unrefined Sea Salt, Vinegar.
KETO MEAT STICKS
Meat sticks are similar to jerky but are softer and often more flavorful. Most meat sticks tend to be sugar-free, but double check the ingredients just in case.
These tend also to be low in carbs, low in fats, and high in protein. For the most part, they’re just meat with spices and seasoning. They tend to be more tender than jerky.
SUGGESTED BRANDS FOR KETOGENIC MEAT STICKS
Ingredients: beef, water, Redmond Seasoned salt (sea salt, onion, coriander, mustard, black pepper, paprika, celery seed, turmeric, and parsley), lactic acid (derived from non-GMO beets), celery juice.
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Ingredients: 100% Grass-fed beef, water, sea salt, lactic acid, jalapeno peppers, celery juice, black pepper, red pepper, garlic powder, coriander, stuffed in a collagen casing.
Ingredients: pork, beef, water, salt, encapsulated lactic acid, dried jalapeno pepper, celery juice powder, red pepper, ground jalapeno pepper, garlic, natural smoke flavor, black pepper, coriander, onion powder, white pepper.
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.
Ingredients (Rosemary & Sea Salt): pork skin, olive oil, salt, rosemary, sea salt.
Ingredients: pork skins (fried in healthy pork lard), sea salt, black pepper, garlic powder, onion powder.
Ingredients: Fried Pork Skins, Salt.
Ingredients: pork skins, pork lard, sea salt, paprika, garlic powder, onion powder, ground mustard, oregano, black malabar pepper, turmeric, cayenne pepper.
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.
SUGGESTED BRANDS KETOGENIC SEAFOOD SNACKS
Ingredients: sardines, extra virgin olive oil, water, sea salt, aqueous natural smoke.
Ingredients: smoked oysters (mollusks), pure olive oil.
Ingredients: wild yellowfin tuna, extra virgin coconut oil, water, salt.
KETO CRUNCHY SNACKS – NUTS & SEEDS
Nuts and seeds can be a great Keto snack, but be careful not to consume too much of these as they can be high in carbs and really easy to overeat! Check out our post on the carbs in nuts and seeds here for more info.
In particular, macadamia nuts are one of the best nuts for a Ketogenic diet.
SUGGESTED BRANDS FOR KETOGENIC NUT AND SEED SNACKS
Ingredients: macadamia nuts, sea salt.
Ingredients: sprouted pili nuts, extra virgin coconut oil, Himalayan salt.
Ingredients: pumpkin seeds (pepitas), flaked unsweetened coconut, dehydrated whole raspberries.
Net carbs per serving: 4 g
Ingredients: shelled pumpkin seeds, crushed tomato, granulated garlic, granulated onion, dried basil unrefined sea salt, dried parsley, dried oregano, black pepper.
Net carbs per serving: 2 g
Ingredients: pistachios, first cold pressed extra virgin olive oil, garlic, oregano, smoked paprika, parsley, turmeric, onion, black pepper, cayenne pepper, cumin, and sea salt.
Ingredients: almonds, umeboshi plum vinegar & puree (water, ume plums, shiso leaf), sea salt.
Net carbs per serving: 2 g
KETO NUT BUTTERS
Try scooping nut butter straight out of the jar or pairing it with some coconut chips.
SUGGESTED BRANDS FOR KETOGENIC NUT BUTTERS
Ingredients: 100% organic raw coconut.
Ingredients: raw macadamia nuts.
Ingredients: organic raw almonds.
Ingredients: Raw cashews, Organic Virgin Coconut Oil, Sea Salt, Cinnamon, Stevia Extract, Vanilla Bean
Is it OK to eat Peanut Butter on Keto?
You might have noticed that peanut butter wasn’t on the list of nut butters above. And while eating peanut butter won’t necessarily kick you out of ketosis, there are a few health reasons why it’s better to stick to real nut butters instead of peanut butter (peanuts are technically a legume, not a nut).
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.
KETO CRUNCHY SNACKS – CHIPS & CRACKERS
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.
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.
We’d also recommend avoiding too much flax seed or flax seed flour as they tend to go rancid very quickly (producing a fishy flavor to the foods).
SUGGESTED BRANDS FOR KETOGENIC CHIPS AND CRACKERS
Ingredients: organic seaweed, organic extra virgin olive oil, sea salt.
Ingredients: organic sesame seeds, organic tapioca flour, organic almond flour, organic sunflower seed flour, organic chia seeds, organic flax seeds, organic apple cider vinegar and seasonings.
Ingredients: organic cracked flax seed, organic chopped flax seed meal, salvia hispanica L. milled chia seed, egg whites, coconut oil, salt and natural dietary vegetable plant fiber.
Net carbs per serving: 0.2 g
Ingredients: organic blanched almond flour, organic cassava flour, organic sesame seeds, organic chia seeds, organic flax, organic garlic powder, organic paprika, sea salt.
Net carbs per serving: 5 g.
Ingredients: organic kale, organic sunflower seeds, organic cashews, nutritional yeast (dried yeast, niacin, b6, thiamin, riboflavin, folic acid, b12), organic kalamata olive puree (organic kalamata olives, salt, organic extra virgin olive oil), organic extra virgin olive oil, sea salt.
KETO SWEET SNACKS – CHOCOLATE BARS
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.
There are some sugar-free chocolate brands (made with inulin, erythritol, or stevia), and we’ve listed a few of those options below. 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.
SUGGESTED BRANDS KETOGENIC CHOCOLATE BARS
Ingredients: cacao beans, vanilla beans.
Ingredients: unsweetened chocolate.
Ingredients: 100% cacao solids (no sugar).
Ingredients: Dry cocoa solids, chicory root fiber, erythritol, cocoa butter, soy lecithin, butter oil, vanilla extract.
Ingredients: Chocolate liquor, Non-GMO erythritol, Inulin (a prebiotic), Soy lecithin, Vanilla, Reb A (extract of stevia).
Ingredients: dark chocolate (unsweetened chocolate, cocoa butter), soluble corn fiber, sunflower lecithin, monk fruit extract, madagascar bourbon vanilla beans.
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.
Ingredients (100% organic): macadamia nuts, unsweetened raw cacao, pastured egg, grass fed ghee, unsweetened coconut, grass fed beef collagen, chia seeds, pecans, lime juice, cayenne pepper, vanilla extract, Himalayan pink salt, fig, stevia leaf.
Ingredients: organic pumpkin seed protein (seed protein), organic digestive resistant prebiotic fiber (from organic tapioca) (Non-IMO), organic sunflower seed butter, organic unrefined virgin coconut oil, vanilla extract, cinnamon (ceylon), monk fruit (lou han guo), produra (probiotic).
Ingredients: Chocolate liquor, Coconut, Whey Protein Concentrate, Erythritol, Butter, Water, Heavy Cream, Salt, Potassium Sorbate, Stevia.
OTHER KETO SNACK IDEAS
Here are a few other keto-friendly snacks we spotted:
Ingredients: young coconut meat, coconut aminos (coconut sap, salt), garlic, onion, black pepper, salt.
Ingredients: organic, raw coconut chips.
Ingredients: grass-fed butter powder, coconut powder, MCT oil powder, organic instant coffee.
Ingredients: Olives, olive oil, sea salt, thyme, and acetic acid.
Ingredients: hass avocado, vinegar, jalapeño pepper, dehydrated onion, salt, granulated garlic.
Plus foods like bacon, boiled eggs, berries, and avocados are super easy ketogenic snacks you can buy for cheap. You don’t even need a recipe to eat them!
List of Keto Snacks Recipes
If you don’t want to purchase Keto snacks, you can also make your own delicious low carb high fat snacks using these recipes below.
In particular, many folks love Keto fat bombs (delicious high-fat goodies – you can get savory or sweet ones). If you haven’t come across Ketogenic fat bombs, then check out this post all about it).
Below are several Keto snack recipes including several Keto fat bombs recipes:
Ingredients: coconut butter, unsweetened shredded coconut, coconut oil, peppermint extract, stevia, 100% dark chocolate, and coconut oil.
Ingredients: organic grass-fed butter, organic coconut oil, cinnamon, and sea salt.
Ingredients: cacao butter, almond butter, coconut butter, coconut oil, full fat coconut milk, ghee, vanilla extract, chai spice, pure almond extract, salt, and raw shelled pistachios.
Ingredients: round roast, tamari sauce, salt, black pepper, liquid smoke, onion powder, garlic powder, apple cider vinegar.
Ingredients: pork back fat and skin, cooking oil, sea salt, pepper.
Ingredients: kale leaves, salt, olive oil, red chili flakes, paprika.
Ingredients: pumpkin seeds, tamari sauce.
Ingredients: whole almonds, cashews, brazil nuts, pumpkin seeds, chia seeds, cacao nibs, coconut flakes.
Ingredients: asparagus, bacon, onions, eggs, coconut milk, salt, pepper.
Ingredients: almonds, avocado oil, paprika, garlic powder, onion powder, black pepper, cayenne pepper, salt.
Ingredients: coconut oil, eggs, vanilla extract, almond flour, cacao powder, coconut cream, swerve or stevia.
Ingredients: almond flour, ghee, eggs, blueberries, vanilla extract, stevia, baking soda, salt.
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.
Is Popcorn Allowed On Keto?
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.
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.
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 you’re 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 meal time
- 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 roadtrip 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 highly 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.