Keto Diet Snacks: Healthy, Delicious & Easy Ideas

keto diet snacks

Keto Diet Snacks: Delicious Low Carb Options to Keep You in Ketosis

Hey there! So you’re thinking about trying out the keto diet, huh? Or maybe you’re already giving this low carb, high-fat eating plan a go. Either way, I bet you’re wondering about keto snacks. Because let’s face it, snacking is a big part of life, and you don’t want to feel deprived or hangry on keto.

The good news is, there are TONS of tasty keto-friendly snacks out there that’ll keep you satisfied between meals without kicking you out of ketosis. From savory bites to sweet treats, I’ve got you covered with plenty of keto snack ideas. But first, let’s do a quick refresher on what this whole ketogenic diet thing is all about.

What is the Ketogenic Diet?

In a nutshell, the ketogenic diet is a very low carb, high fat way of eating. The goal is to drastically reduce your carb intake and your total carbs and replace it with healthy fats, which puts your body into a metabolic state called ketosis. In ketosis, your body becomes super efficient at burning fat for fuel instead of carbs.

Most people aim for around 20-50 grams of net carbs per day on keto. Net carbs are total carbs minus fiber and sugar alcohols. That means saying sayonara to the usual carby suspects like bread, pasta, rice, potatoes, and sugar. Instead, for net carbs, you’ll chow down on stuff like meat, fish, eggs, cheese, nuts, seeds, and non-starchy veggies.

Lots of folks turn to keto for help with weight loss, and there’s some promising research on its potential benefits for things like blood sugar control, brain health, and more. But as with any major diet change, it’s important to chat with your doc before diving in, especially if you have any health conditions.

Low Carb Snacking on Keto: The Basics

Okay, now that we’re on the same page about the ketogenic diet, let’s talk snacks. When you’re hunting for delicious keto snacks, you’ll want to keep a few key things in mind:

  1. Focus on high-fat, low-carb foods. Think nuts, seeds, cheese, eggs, avocados, meat, and full-fat dairy.
  2. Watch those sneaky carbs. Read nutrition labels carefully and beware of hidden carbs in things like sauces, dressings, and packaged snacks.
  3. Don’t be afraid of fat. Remember, fat is your friend on keto! Embrace those healthy fats like olive oil, coconut oil, and nut butters.
  4. Prioritize whole foods. While there are some decent packaged keto snacks out there, aim to mostly snack on simple, whole food ingredients.

With those guidelines in mind, let’s dive into some specific keto snack ideas that’ll tantalize your taste buds and keep you in fat-burning mode.

Savory Keto Snack Ideas

When those salty cravings hit, reach for one of these satisfying low carb snack snacks:

  1. Hard boiled eggs: Portable, filling, and packed with protein and healthy fats. Sprinkle with salt and pepper or everything bagel seasoning for extra flavor.
  2. Avocado: Rich in fiber and heart-healthy monounsaturated fats. Enjoy half an avocado on its own, mash onto keto bread or celery sticks, or blend into a keto smoothie.
  3. Nuts and seeds: Perfect for when you need a satisfying crunch. Go for high-fat, low-carb options like macadamia nuts, brazil nuts, pecans, walnuts, pumpkin seeds, and sunflower seeds. Just watch your portions, as the carbs can add up fast.
  4. Natural nut butters: Spoon straight from the jar, spread on keto bread or zucchini chips, or use as a dip for carrot sticks and celery sticks. Look for natural peanut butter, almond butter, and other nut butters with no added sugar.
  5. Cheese: The possibilities are endless! Snack on cubes of cheddar, mozzarella string cheese, parmesan crisps, or cream cheese stuffed peppers. Aim for full-fat cheeses to maximize your fat intake.
  6. Meat and fish: Roll up some deli meat with cream cheese and veggies, nibble on beef jerky (look for grass-fed and low sugar), or enjoy some smoked salmon with cucumber slices.
  7. Veggies and dip: Crunch on low carb veggies like cucumber, zucchini chips, celery sticks, broccoli, cauliflower, and bell peppers. Dip in guacamole, salsa, ranch, or spinach artichoke dip.
  8. Kale chips: Satisfy your chip craving with crispy, oven-baked kale chips. Toss kale leaves with olive oil, salt, and your favorite seasonings, then bake at 350°F until crispy.
  9. Stuffed mushrooms: Pop out the stems, stuff with a mixture of sausage, cream cheese, and parmesan cheese, and bake until bubbly and golden.
  10. Jalapeno poppers: Halve jalapeno peppers, fill with cream cheese or cheddar cheese, wrap with bacon, and bake or grill until crispy.
  11. Caprese salad skewers: Thread cherry tomatoes, mini mozzarella balls, and fresh basil leaves onto toothpicks. Drizzle with olive oil and balsamic vinegar.
  12. Prosciutto-wrapped asparagus: Wrap asparagus spears with thin slices of prosciutto and grill or bake until crispy.
  13. Tuna salad lettuce wraps: Mix canned tuna with mayo, diced celery, and chopped pickles. Scoop into romaine lettuce leaves and top with sliced avocado.
  14. Bacon-wrapped scallops: Wrap sea scallops with strips of bacon and secure with toothpicks. Broil or grill until bacon is crispy and scallops are cooked through.
  15. Keto sausage balls: Mix ground sausage, almond flour, cheddar cheese, and cream cheese. Roll into balls and bake at 375°F until golden brown.

Sweet Keto Snack Ideas

Got a hankering for something sweet? Try one of these low carb, keto-friendly options:

  1. Berries and cream: Top a handful of raspberries, strawberries, or blackberries with a dollop of heavy whipping cream. Add a sprinkle of sugar free sweetener if desired.
  2. Keto fat bombs: These decadent little bites are packed with healthy fats to keep you full and satisfied. Think chocolate peanut butter cups, cheesecake bites, and coconut oil truffles.
  3. Chia seed pudding: Mix chia seeds with unsweetened almond milk, cocoa powder, and sugar free sweetener. Let sit overnight and top with chopped nuts and sugar free chocolate chips.
  4. Keto chocolate mousse: Blend avocado, cocoa powder, heavy cream, and sugar free sweetener until smooth and creamy. Chill and enjoy!
  5. Keto cookie dough: Mix almond flour, butter, sugar free sweetener, and sugar free chocolate chips. Eat by the spoonful or roll into balls and chill.
  6. Low carb yogurt: Go for unsweetened greek yogurt and top with a few berries, chopped nuts, or keto granola. Bonus points for extra protein!
  7. Sugar free jello: Satisfy your sweet tooth with a jiggle. Look for sugar free jello mixes or make your own with gelatin and sugar alternatives like stevia or erythritol.
  8. Keto ice cream: Blend heavy cream, unsweetened almond milk, sugar free sweetener, and your favorite keto-friendly flavorings (like cocoa powder, vanilla extract, or sugar free syrups). Churn in an ice cream maker or freeze and stir periodically.
  9. Dark chocolate: Indulge in a square or two of high-quality dark chocolate with at least 70% cocoa content. Look for brands sweetened with stevia or erythritol for an extra keto kick.
  10. Keto mug cakes: Whip up a single-serve cake in minutes using almond flour, coconut flour, eggs, butter, and sugar free sweetener. Microwave in a mug and top with sugar free whipped cream or nut butter.
  11. Keto brownies: Whip up a batch of fudgy keto brownies using almond flour, cocoa powder, and sugar free sweetener. Top with sugar free chocolate chips or chopped nuts.
  12. Chocolate covered berries: Dip strawberries or raspberries in melted sugar free chocolate and let harden on parchment paper. Store in the fridge for a ready-to-eat treat.
  13. Keto peanut butter cups: Fill mini muffin cups with a mixture of melted sugar free chocolate and natural peanut butter. Freeze until solid and enjoy straight from the freezer.
  14. Keto truffles: Mix mashed avocado, cocoa powder, coconut oil, and sugar free sweetener. Roll into balls and coat in chopped nuts or unsweetened coconut flakes. Chill until firm.
  15. Keto fudge: Melt coconut oil, almond butter, and sugar free chocolate chips. Pour into a lined baking dish and chill until set. Cut into squares and store in the fridge or freezer.

Packaged Keto Snacks

While whole foods are always the best choice, there are some packaged keto snacks that can come in handy when you’re short on time or traveling. Here are a few options to look for:

  1. Keto bars: Look for bars made with nuts, seeds, coconut, and sugar alternatives like erythritol or stevia. Some popular brands include Perfect Keto, Keto Bars, and Atlas Bars.
  2. Keto crackers: Satisfy your crunch craving with keto-friendly crackers made from nuts, seeds, and cheese. Try Hu Keto Crackers, Fat Snax Almond Flour Crackers, or Make Your Own Keto Crackers.
  3. Keto chips: Dig into low carb chips made from ingredients like parmesan cheese, zucchini, or kale. Some tasty options include HighKey Keto Chips, Rhythm Superfoods Kale Chips, and Cali’flour Cauliflower Chips.
  4. Keto cookies: Indulge in a low carb treat with keto-friendly cookies made from nut flours, coconut, and sugar alternatives. Try Fat Snax Cookies, HighKey Mini Cookies, or Nui Keto Cookies.
  5. Keto jerky: Get your protein fix with keto-friendly jerky made from grass-fed beef, turkey, or salmon. Look for brands like Keto Carne, EPIC Provisions, or The New Primal.
  6. Keto nut butters: Stock up on single-serve pouches of almond butter, macadamia nut butter, or coconut butter for easy snacking on the go. Try brands like Artisana Organics, Legendary Foods, or SuperFat.
  7. Keto trail mix: Look for pre-made keto trail mixes with ingredients like nuts, seeds, coconut flakes, and sugar free chocolate. Or make your own with a mix of your favorite low carb ingredients.
  8. Keto protein shakes: Grab a ready-to-drink keto protein shake for a quick and easy snack or meal replacement. Look for brands like Keto Chow, Sated, or Ketologie.
  9. Keto cheese crisps: Crunch on cheese crisps made from 100% cheese for a savory, high-fat snack. Try brands like Moon Cheese, Just the Cheese, or Whisps.
  10. Keto pork rinds: Satisfy your craving for something salty and crunchy with pork rinds. Look for brands like Epic, Utz, or Mac’s that are fried in coconut oil or olive oil for an extra keto-friendly boost.

Remember, even though these packaged snacks are marketed as “keto-friendly,” it’s still important to read the nutrition labels carefully and watch your portions. Some may still contain hidden carbs or inflammatory ingredients.

Making Keto Snacks at Home

One of the best ways to ensure you’re getting the most nutritious and delicious keto snacks is to make them yourself! Here are a few more simple recipes to try:

  1. Keto Chocolate Chip Cookies: Mix together almond flour, butter, sugar free sweetener, and sugar free chocolate chips. Scoop onto a baking sheet and bake at 350°F for 10-12 minutes.
  2. Keto Bacon Guacamole: Mash avocado with diced onion, cilantro, lime juice, and salt. Stir in chopped cooked bacon and serve with low carb veggies or keto tortilla chips.
  3. Keto Pizza Bites: Slice zucchini or yellow squash into rounds. Top with sugar free pizza sauce, shredded mozzarella cheese, and mini pepperoni slices. Bake at 400°F until cheese is melted and bubbly.
  4. Keto Ranch Dip: Mix together sour cream, mayo, dried dill, garlic powder, onion powder, and salt. Serve with low carb veggies or keto crackers for dipping.
  5. Keto Chocolate Pudding: Whisk together heavy cream, cocoa powder, sugar free sweetener, and a pinch of salt. Heat until thickened, then chill and serve topped with sugar free whipped cream.

Don’t be afraid to get creative and experiment with your own keto snack recipes and creations! The possibilities are endless.

Tips for Successful Keto Snacking

To set yourself up for keto snacking success, keep these tips in mind:

  1. Plan ahead: Take some time each week to plan out your snacks and make sure you have keto-friendly options on hand. This will help you avoid impulse purchases or reaching for high-carb snacks when hunger strikes.
  2. Stock your pantry and fridge: Keep your kitchen stocked with staples like nuts, seeds, cheese, avocados, eggs, and low carb veggies. That way, you’ll always have the building blocks for quick and easy keto snacks.
  3. Prepare snacks in advance: When you have some extra time, whip up a batch of keto fat bombs, hard boiled eggs, or cheese crisps to have on hand for busy days.
  4. Pack snacks to go: Don’t get caught empty-handed when you’re out and about. Pack portable keto snacks like beef jerky, nuts, or keto bars in your bag or car so you’re always prepared.
  5. Listen to your hunger cues: Tune in to your body’s natural hunger signals and eat when you’re truly hungry, not just bored or stressed. This will help you avoid mindless snacking and keep your calorie intake in check.
  6. Stay hydrated: Sometimes thirst can masquerade as hunger. Make sure you’re drinking plenty of water throughout the day to stay hydrated and avoid unnecessary snacking.
  7. Mix things up: Keep your taste buds excited by trying new keto snack recipes and flavor combinations. Don’t be afraid to experiment with different spices, herbs, and seasonings to keep things interesting.
  8. Practice mindful eating: When you do sit down to enjoy a keto snack, take the time to savor each bite. Eat slowly, chew thoroughly, and pay attention to the flavors and textures of your food. This will help you feel more satisfied and in tune with your body’s needs.
  9. Don’t deprive yourself: Just because you’re following a ketogenic diet doesn’t mean you can never indulge in a treat. Allow yourself to enjoy keto-friendly versions of your favorite snacks in moderation. This will help you stick to your low carb lifestyle in the long run.
  10. Be patient with yourself: Adapting to a new way of eating takes time, and there may be some trial and error involved in finding keto snacks that work for you. Don’t beat yourself up if you have an off day or indulge in a non-keto snack. Just get back on track with your next meal or snack and keep moving forward.

The Bigger Picture

While keto snacks can definitely help you stick to your low carb lifestyle, don’t forget about the importance of balanced meals too. Try to build your plate around healthy fats, quality protein sources, and plenty of non-starchy veggies at breakfast, lunch, and dinner. If you need some inspiration, check out this Keto Diet Meal Plan.

And if you’re new to this whole ketogenic diet thing, it might help to brush up on the Keto Food List for Beginners and learn more about How the Keto Diet Works. It’s also a good idea to understand How to Start the Keto Diet the right way and make sure the Keto Diet is Safe for you.

At the end of the day, the best “diet” is the one you can stick to long-term. For some people, that’s keto. For others, a more flexible approach like the Mediterranean Diet might be a better fit. And that’s okay! We’re all different.

The important thing is to find an eating style that makes you feel your best, keeps you properly nourished, and is realistic for your lifestyle. If keto ticks those boxes for you and you enjoy snacking on mini frittatas and zucchini chips, more power to ya! Just make sure you’re Getting Enough Fat on Keto and steering clear of unhealthy approaches like the Dirty Keto Diet.

Frequently Asked Questions

To wrap things up, let’s address some common questions about keto snacking:

  1. Can I snack on fruit on keto? While most fruits are too high in carbs for the keto diet, you can enjoy small portions of low-glycemic berries like raspberries, strawberries, and blackberries. Just be mindful of your portion sizes and total carb intake for the day.
  2. Are there any keto-friendly snacks I can buy at the grocery store? Yes, many grocery stores now carry keto-friendly snacks like cheese crisps, beef jerky, nut butters, and low carb bars. Just be sure to read the nutrition labels carefully and watch out for hidden carbs and inflammatory ingredients.
  3. Can I eat too much fat on keto? While the keto diet is a high-fat way of eating, it’s still possible to overdo it on the fat if you’re consuming more calories than your body needs. Be mindful of your portion sizes and listen to your body’s hunger cues to avoid eating more than you need.
  4. How often should I snack on keto? There’s no one-size-fits-all answer to this question, as everyone’s snacking needs will vary based on factors like activity level, hunger cues, and daily calorie needs. In general, aim to eat when you’re truly hungry and stop when you’re satisfied, rather than snacking out of boredom or habit.
  5. What if I’m allergic to nuts? Can I still find keto snacks? Absolutely! While nuts are a common keto snack, there are plenty of other options like seeds, cheese, eggs, meat, and low carb veggies that can fit into a nut-free keto diet.

Well, that’s all I’ve got for ya on the keto snack front! I hope this keto diet snacks guide has given you some inspiration and practical tools to munch mindfully on keto. Whether you’re perusing the Chipotle Keto Diet menu or whipping up homemade fat bombs, keep choosing foods that make your body and taste buds happy. Happy snacking!

IMPORTANT DISCLAIMER: As with any major diet change, it’s crucial to consult with a qualified healthcare professional before starting keto, especially if you have any underlying health conditions or concerns. This article is for informational purposes only and does not constitute medical advice.

Molly Winter

About the author

Molly Winter, RDN & CPT, is passionate about helping you achieve optimal health through balanced nutrition and enjoyable exercise. With years of experience and a wealth of knowledge, she provides practical advice and delicious recipes to make healthy living sustainable. Join her on this journey to a healthier, happier you!

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