Keto diets have gained popularity for weight loss and health benefits. Many people following this low-carb, high-fat eating plan look for tasty snack options. You can enjoy a variety of delicious keto-friendly snacks while sticking to your diet goals.
This article will explore 27 keto snack ideas to satisfy your cravings. From simple grab-and-go options to homemade treats, you’ll find plenty of choices to keep you full between meals. These snacks are low in carbs but high in flavor, making them perfect for your keto lifestyle.
Quest Nutrition Tortilla Style Protein Chips are a tasty keto-friendly snack option. They come in flavors like Spicy Sweet Chili, Chili Lime, and Nacho Cheese.
These chips pack a protein punch with 19-20g per serving. They’re also low in net carbs, with only 3-4g per serving.
You’ll enjoy the satisfying crunch of regular tortilla chips, but with better nutrition. The chips are made from high-quality dairy-based proteins to provide essential amino acids.
Quest chips are a great way to satisfy your cravings while sticking to your keto diet. You can munch on them guilt-free as a snack or side dish.
ChocZero’s Keto Bark offers a tasty treat for those following a low-carb diet. This chocolate bark comes in dark, milk, and white chocolate varieties.
You’ll find options with almonds, hazelnuts, or coconut mixed in. The bark is sweetened with monk fruit instead of sugar or artificial sweeteners.
Each 28g serving has 8-13g of soluble corn fiber. It’s also low in net carbs, making it suitable for keto diets.
The Dark Chocolate Almond flavor features 55% cacao chocolate with roasted almonds and sea salt. It’s a popular choice that helped put ChocZero on the map.
You can buy ChocZero’s Keto Bark in boxes containing 8 pieces of chocolate. It’s available online and ships free with orders over $34.99.
Perfect Keto Bars are a tasty low-carb snack option for those following a ketogenic diet. These bars contain only 3-4g of net carbs per serving, making them a great choice for maintaining ketosis.
Each bar is packed with healthy fats from almonds, cacao butter, and coconut oil. They also provide 11g or more of protein from grass-fed collagen, helping you feel full and satisfied.
Perfect Keto Bars come in various flavors, including Almond Butter Brownie. They’re gluten-free and contain no added sugars or artificial ingredients.
You can enjoy these bars as a quick snack between meals or as a convenient on-the-go option when you need a keto-friendly energy boost.
Pork King Good Pork Rinds offer a tasty keto snack option. These crunchy treats come in various flavors like White Cheddar, Onion & Sour Cream, and Nacho Cheddar.
You’ll find them light, salty, and melt-in-your-mouth delicious. Each bag contains zero carbs and 32 grams of protein, making them perfect for ketogenic, paleo, or diabetic diets.
These pork rinds can replace potato chips as a sugar-free snack for kids. You can enjoy them guilt-free while following a low-carb lifestyle.
Pork King Good offers variety packs, so you can try different flavors. They’re a convenient and satisfying keto-friendly option when you’re craving something crunchy.
HighKey Mini Cookies are a great keto-friendly snack option. These tiny treats satisfy your sweet tooth without derailing your low-carb diet.
The cookies come in flavors like chocolate chip, snickerdoodle, and brownie bites. They’re made with almond flour and sweetened with natural ingredients.
Each serving is low in net carbs and sugar. The cookies are also gluten-free, making them suitable for various dietary needs.
You can enjoy these bite-sized cookies guilt-free as part of your keto lifestyle. They’re perfect for on-the-go snacking or as a quick dessert.
HighKey Mini Cookies offer a tasty way to stick to your keto goals while still indulging in a cookie craving.
Moon Cheese offers a crunchy, protein-rich snack made from 100% real cheese. It’s perfect for keto dieters looking for a low-carb treat.
These cheese bites come in various flavors like cheddar and are gluten-free. They’re high in calcium and contain no sugar.
You can enjoy Moon Cheese as a quick snack on the go or use it to add crunch to salads and soups. It’s a convenient way to get your cheese fix without the need for refrigeration.
With its high protein content and keto-friendly profile, Moon Cheese can help you stay on track with your dietary goals while satisfying your cravings.
Epic Venison Sea Salt Pepper Bars are a tasty keto-friendly snack option. These bars are made with 100% grass-fed venison for high-quality protein.
Each bar contains 12 grams of protein and only 1 gram of carbs. They have zero sugar, making them ideal for keto diets.
The bars are flavored with sea salt, pepper, garlic, onion, and celery powder. This gives them a savory taste inspired by traditional hunter’s recipes.
Epic Venison Bars are gluten-free and Whole30 approved. They come in packs of 4 or 12, so you can stock up for on-the-go snacking.
FBOMB Nut Butter Packets are a tasty keto-friendly snack option. These single-serve packets contain macadamia nut butter with no added sugar.
You can choose from flavors like macadamia with sea salt or macadamia with chocolate. The packets are easy to take with you for a quick energy boost on the go.
These nut butters are low in carbs and high in healthy fats, making them great for keto diets. They’re also gluten-free and paleo-friendly.
To avoid mess, clip the top of the packet instead of tearing it open. FBOMB Nut Butter Packets can be a handy snack for hiking, travel, or busy days.
Two Good Greek Yogurt is a great keto-friendly snack option. It comes in 14 different flavors, all with only 2 grams of net carbs per serving.
The main ingredients are cultured reduced fat milk and water. This yogurt contains no added sugar, making it a smart choice for those watching their carb intake.
You can enjoy Two Good Greek Yogurt on its own or use it as a base for other keto snacks. Try adding some berries or nuts for extra flavor and nutrients.
With its low carb count and variety of flavors, Two Good Greek Yogurt can help satisfy your cravings while keeping you on track with your keto diet.
Lily’s Dark Chocolate is a tasty keto-friendly treat. It’s sweetened with stevia and has no added sugar. This makes it a great choice for your low-carb diet.
You can enjoy Lily’s chocolate chips as a snack or use them in baking. They come in different cocoa percentages, so you can pick your favorite.
These chips are perfect for making keto cookies or brownies. You can also melt them to create a chocolate sauce for desserts.
Lily’s chocolate is gluten-free and non-GMO. It’s also fair trade certified. Remember to check the serving size to stay within your carb limits.
Just the Cheese Bars are a tasty keto snack option. These crunchy treats are made from 100% real cheese. They’re baked until crispy, giving you a satisfying crunch with every bite.
You’ll find these bars high in protein and low in carbs. They’re perfect for your keto diet needs. Just the Cheese Bars come in flavors like aged cheddar and jalapeno cheese.
These snacks are gluten-free and sugar-free. You can enjoy them guilt-free while sticking to your low-carb lifestyle. They’re great for on-the-go snacking or as a quick protein boost.
SmartSweets Peach Rings are a tasty keto-friendly candy option. They have only 3 grams of sugar per bag, making them a good choice for low-carb diets.
These peach rings are plant-based and gluten-free. They don’t contain any major allergens like nuts, wheat, or soy.
The candy is sweetened with stevia instead of artificial sweeteners or sugar alcohols. This helps keep the sugar content low while maintaining a sweet taste.
Each bag has 130 calories and 10 grams of net carbs. The peach rings have a similar texture and flavor to traditional candy, but with much less sugar.
Atkins Endulge treats are low-carb snacks designed for people following ketogenic diets. These treats come in various flavors like chocolate, caramel, and peanut butter.
You can enjoy Atkins Endulge bars, cookies, and candies as part of your keto snack rotation. They typically contain 1-3 grams of net carbs per serving.
Be aware that some Atkins products use sugar alcohols like maltitol. These can affect blood sugar levels in some people. Check the ingredients and nutrition facts before eating.
Atkins Endulge treats can help satisfy your sweet tooth while sticking to your low-carb goals. Eat them in moderation as part of a balanced keto diet.
Hilo Life offers keto-friendly tortilla chips made with almond flour. These chips come in flavors like Spicy Salsa and Nacho Cheese.
Each single-serve bag contains 3g net carbs and 9g of protein. The chips are crispy and flavorful, giving you a satisfying snack option.
You can enjoy these chips without worrying about breaking your keto diet. They’re made without added sugar and use almond flour instead of high-carb ingredients.
Hilo Life chips come in convenient grab-and-go packs. This makes them easy to take with you for a quick keto snack anytime.
Coconut keto clusters are a tasty and easy snack option for your low-carb diet. You can make them at home with just a few ingredients.
To prepare these clusters, mix unsweetened coconut flakes with keto-friendly sweetener and a pinch of salt. Melt some coconut oil and add it to the mixture along with vanilla extract for flavor.
Shape the mixture into small clusters on a baking sheet. You can add variety by including pumpkin seeds, sunflower seeds, or chia seeds.
Bake the clusters in a preheated oven at 325°F (165°C) until golden brown. Let them cool before enjoying your crunchy, coconut-flavored treat.
These clusters are perfect for satisfying your sweet tooth while keeping your carb intake low.
SuperFat nut butters are tasty keto-friendly snacks that come in convenient single-serve pouches. You can choose from flavors like macadamia and almond, chocolate, and even coffee.
These nut butters are low in net carbs and high in healthy fats. They’re great for boosting energy and supporting brain function on a keto diet.
SuperFat offers subscription options that can save you money if you enjoy these regularly. The pouches are perfect for on-the-go snacking or travel.
While the price per serving is around $3.50, many find the convenience and quality worth it. You can also get some flavors in larger 6-serving sizes for home use.
Magic Spoon offers a keto-friendly cereal option that’s high in protein and low in carbs. With only 4 grams of net carbs per serving, it fits well into a ketogenic diet.
Each 1-cup serving provides 140-170 calories, 7-9 grams of fat, and an impressive 12-14 grams of protein. The cereal comes in various flavors to satisfy different taste preferences.
Magic Spoon is gluten-free, wheat-free, soy-free, and rice-free. It contains no artificial colors or flavors. The company also offers cereal bars with similar nutritional benefits.
You can enjoy this cereal as a quick breakfast or a satisfying snack while sticking to your keto goals. It’s a tasty way to add variety to your low-carb meal plan.
Keto Krisp protein bars are a tasty snack option for those following a ketogenic diet. These bars come in flavors like almond butter and dark chocolate almond sea salt.
Each bar contains 10-11 grams of protein and is low in net carbs. They’re made with ingredients like almonds, coconut, and MCT oil to provide healthy fats.
Keto Krisp bars are gluten-free and have no added sugars. You can enjoy them as a quick breakfast, post-workout snack, or anytime you need an energy boost.
The crispy texture sets these bars apart from other keto snacks. You’ll find them satisfying without derailing your low-carb eating plan.
Primal Thin Crackers are a top choice for keto dieters. These crackers have only 3 grams of net carbs per serving, making them perfect for low-carb eating.
You can enjoy them without worrying about breaking your diet. They’re gluten-free and paleo-friendly too.
These crackers come in different flavors to suit your taste. They’re made with simple ingredients and have no added sugar or artificial stuff.
You’ll love the crunch and taste of these crackers. They’re great on their own or with your favorite keto-friendly dips and toppings.
Keto Farms offers a tasty cheese and nut mix that’s perfect for keto dieters. This snack combines crunchy cheese with seasoned nuts for a satisfying treat.
Each single-serve pack contains only 2-3g net carbs, making it easy to stay within your daily carb limit. The mix provides a good balance of protein and healthy fats to keep you full.
You’ll enjoy the bold flavors and variety of textures in this snack. It’s great for curbing cravings without derailing your diet. Keep a few packs on hand for quick, convenient snacking at home or on the go.
Fat Snax Almond Flour Crackers are a great keto-friendly snack option. They contain only 2-3 net carbs per serving, making them perfect for your low-carb diet.
These crackers are made with almond flour, giving them a satisfying crunch. They’re also gluten-free, so they’re suitable for those with gluten sensitivities.
You can enjoy Fat Snax crackers in various flavors, including cheddar. They’re a tasty alternative to traditional high-carb crackers and pair well with cheese or dips.
With 11 grams of fat per serving, these crackers can help you meet your daily fat intake goals on a keto diet. They’re a convenient and portable snack for on-the-go eating.
Stryve Beef Biltong offers a tasty keto-friendly snack option. This air-dried beef is packed with protein and contains zero carbs and sugar.
Unlike jerky, biltong is cured and dried using a traditional South African method. This process locks in flavor and nutrients without the need for preservatives or nitrates.
You’ll find Stryve Biltong free from gluten and artificial additives. It’s a simple, clean snack that fits well into your keto lifestyle.
With more protein per ounce than many other snacks, Stryve Biltong can help you meet your daily protein goals. It’s a convenient option for on-the-go snacking or as part of a quick meal.
Good Culture cottage cheese is a great keto snack option. It’s made from milk from pasture-raised cows and contains simple ingredients.
A half-cup serving of Good Culture Double Cream Cottage Cheese has only 3 grams of carbs. It also provides 7 grams of fat and 14 grams of protein.
This brand offers lactose-free options too. You can enjoy their cottage cheese plain or use it in keto recipes like pancakes or dips.
Good Culture’s commitment to quality ingredients makes it a top choice for keto dieters. It’s a tasty way to add protein and healthy fats to your snack rotation.
Bhu Keto Bites offer a tasty snack option for your low-carb diet. These bite-sized treats come in various flavors like chocolate chip cookie dough and double dark chocolate chip.
Each bite is individually wrapped for easy on-the-go snacking. They’re made with pea protein and sweetened with monk fruit, keeping sugar content low.
Bhu Keto Bites are gluten-free and vegan. You’ll find 6 bites per bag, giving you a satisfying serving of protein-packed energy.
You can try a variety pack to sample different flavors. These snacks aim to satisfy your sweet tooth while fitting into your keto lifestyle.
Understanding the Keto Diet
The keto diet is a low-carb, high-fat eating plan that aims to change how your body uses energy. It can help with weight loss and may offer other health benefits. Let’s explore how it works and what it involves.
What Is the Keto Diet?
The keto diet cuts carbs way down and replaces them with fats. You eat very few carbs, a moderate amount of protein, and lots of fat. This change makes your body burn fat for fuel instead of carbs.
On keto, you typically eat:
70-80% fat
20-25% protein
5-10% carbs
Foods allowed on keto include:
Meat and fish
Eggs
Cheese and high-fat dairy
Nuts and seeds
Low-carb veggies
Healthy oils
You avoid high-carb foods like:
Bread and pasta
Sugar and sweets
Most fruits
Starchy vegetables
How the Keto Diet Works
When you eat very few carbs, your body enters a state called ketosis. In ketosis, your liver turns fat into ketones, which your body uses for energy.
Getting into ketosis usually takes 2-4 days. You may feel tired or foggy at first as your body adjusts. This is called the “keto flu” and usually goes away after a few days.
To stay in ketosis, you need to keep your carbs low – usually under 50 grams per day. Some people track their food intake to make sure they’re hitting their targets.
Benefits of the Keto Diet
Many people try keto for weight loss. It can be effective because it helps reduce hunger and calorie intake. Some studies show it may lead to more weight loss than other diets, at least in the short term.
Keto might also help with:
Blood sugar control
Lowering triglycerides
Increasing HDL (good) cholesterol
Some research suggests keto could help with certain brain disorders, like epilepsy. But more studies are needed to confirm many of its claimed benefits.
It’s important to note that keto can be hard to stick to long-term. It may also cause side effects in some people. Always talk to your doctor before starting any new diet.
Nutritional Value of Keto Snacks
Keto snacks pack a nutritional punch with their high fat content and low carb profile. They offer filling options that keep you in ketosis while providing important nutrients.
Macronutrient Breakdown
Keto snacks typically have:
• 70-80% calories from fat • 20-25% calories from protein • 5-10% calories from carbs
Most keto snacks contain 1-5 grams of net carbs per serving. This low carb count helps keep blood sugar stable. The high fat content provides lasting energy and feelings of fullness. Protein helps maintain muscle mass.
Some popular keto snack options and their macros:
1 oz almonds: 14g fat, 6g protein, 3g net carbs
1 oz cheese: 9g fat, 7g protein, 1g carbs
1 hard-boiled egg: 5g fat, 6g protein, 0g carbs
Key Ingredients
Common keto snack ingredients include:
• Nuts and seeds – Rich in healthy fats, fiber, vitamins, and minerals. Almonds, walnuts, and pumpkin seeds are top choices.
• Avocados – High in monounsaturated fats and fiber. They also provide potassium and vitamins K, C, and B6.
• Eggs – A complete protein source with all essential amino acids. They also contain choline for brain health.
• Cheese – Offers calcium, protein, and conjugated linoleic acid (CLA). Opt for full-fat varieties.
• Meats – Provide protein and iron. Choose grass-fed beef or free-range chicken when possible.
Common Mistakes When Choosing Keto Snacks
Picking the right keto snacks can be tricky. Many people make errors that can knock them out of ketosis or slow their progress. Watch out for sneaky carbs and pay attention to serving sizes.
Hidden Carbs
Keto-friendly snacks can hide unexpected carbs. Check labels carefully. Some nuts like cashews have more carbs than you might think. Flavored pork rinds often contain added sugars.
Beware of “low-carb” packaged snacks. They may use sugar alcohols or fiber to offset carbs on the label. Your body might still react to these ingredients.
Dairy can add up fast. A few extra ounces of cheese or cream can put you over your carb limit. Measure dairy snacks to stay on track.
Overlooking Portion Sizes
It’s easy to eat too much of a good thing. Nuts are healthy but high in calories. A handful can quickly turn into several servings. Use a food scale or measuring cups to control portions.
Fat bombs are tasty, but they pack a calorie punch. Eating too many can stall weight loss. Limit yourself to one or two per day.
Keto snack bars are convenient but often high in calories. Don’t treat them like regular snacks. Half a bar may be plenty to satisfy hunger between meals.
Remember, even zero-carb foods have calories. Too much bacon or salami can lead to weight gain. Balance is key for successful keto snacking.
Cassie brings decades of experience to the Kitchen Community. She is a noted chef and avid gardener. Her new book "Healthy Eating Through the Garden" will be released shortly. When not writing or speaking about food and gardens Cassie can be found puttering around farmer's markets and greenhouses looking for the next great idea.
