Keto snacks – the best and the worst
But snacking should not happen every day, like before keto. One of the best parts about eating keto is keeping hunger at bay for hours (and hours) after meals. If you regularly need a snack, you should probably add more fat to your meals (here’s how).
Check out the greatest keto snack options below, and a few common mistakes to avoid.
Easy whole foods
The numbers below the snacks are the percent of digestible carbohydrates, i.e net carbs. So for example, a hundred grams of avocado (3½ ounces) contains 2 grams of net carbs.1
So, obviously, a slice of cheese, a handful of low-carb nuts (avoid cashews), a few olives, or some fatty cold cuts (or bacon!) fit the bill for keto snacking. With the hard boiled eggs, why not dip them in mayo to make them truly keto (and more delicious).
Are you ready to do some preparations for an awesome keto snack? Check out our fantastic keto snack recipes, like a few of the top choices below. The green circle shows net carbs per serving.
Vegetable sticks and dip
Vegetable sticks are relatively low carb, except for carrots that have slightly more carbs.
Keto vegetables guide
Dip: Add cream cheese or any really low-carb and high-fat dip sauce. Here are our top recipes:
Berries and cream
Heavy whipping cream – forget low-fat fake cream. Get real heavy whipping cream, ideally at 40 percent fat and definitely unsweetened (the natural sweetness is quite enough once you get used to it). Whip and have it with your berries. Note however that this is absolutely delicious, and it’s easy to eat a lot of it when not hungry, slowing down weight loss. So try to not overdo it.
Digestible carbs per 100 grams (3½ ounces)
Chocolate is not low carb. However, you can occasionally get away with one or two thin squares of high-cocoa chocolate (70%+, preferably 85%+) even on a keto low-carb diet. On a more liberal low-carb diet you could do it regularly.
- One small thin square (10 grams or less than half an ounce) of 86 percent chocolate contains about 2 grams of carbs.
- Switch to 70% chocolate and you get about 3½ grams per square.
- Regular chocolate can be 6 grams of carbs or more per square – not an option if you want to stay low carb.
Below you’ll find a few of our top chocolate keto snack recipes. Note that the circle in the bottom right corner is net grams of carbs per serving. Recipes with yellow circles have slightly high carb content for ketosis, keep them as occasional exceptions to stay in ketosis.
Beef Jerky: Note that almost all available commercial options have tons of added sugar, which is why a normal carb count is 9 grams per 100 grams (3½ ounces). Preferably mostly avoid this, or make your own.
Note that recipes with yellow circles would have to be occasional exceptions if you want to stay in ketosis.
Common mistakes on keto
Caffe Latte: Note that there is a ton of milk in this, and milk is around 5 percent carbs (milk sugar). To keep the carbs low drink black coffee instead, or add (if you need to) a few teaspoons of milk or cream. Try one of these hot keto drinks instead
Juice and functional waters: These are full of sugar. Try to avoid completely.
Fruit: Fruit is candy from nature and contains plenty of sugar. It’s not nearly as bad as drinking juice, but fruit will still mostly have to be avoided on a keto diet. A more liberal low-carb diet allows the occasional fruit. Bananas and grapes contain the most sugar of all fruit. Keto fruits guide
Cashew nuts: These contain a lot of carbs (other nuts are a lot lower). Keto nuts guide
Really terrible options
Of course these options are all terrible on a keto diet, as they are high in refined carbs and sugars. Avoid whenever possible.
Also be very skeptical of “low-carb” or keto versions of chocolate, cookies etc. They are usually full of sugar alcohols and artificial sweeteners that raise blood sugar, make it harder to lose weight and maintain sugar cravings. Learn more
Instead, choose from the great simple options closer to the top of this page, or check out our awesome keto snack recipes below!
Even more keto snack options
Sometimes you just want a little something to delay lunch or dinner. Consider a quick combination:
- Slice of cheese smeared with butter
- Celery filled with cream cheese
- Slice of cold butter smeared with peanut butter
- Cucumber or lettuce spread with mayo
- Radishes smeared with butter
- Parmesan crisps smeared with butter
- Slice of salami and cheese, rolled together
- Slice of bacon smeared with peanut butter (or butter)
- Piece of dark chocolate smeared with butter
- Shot glass of heavy cream
- Spoonful of crème fraîche
- Spoonful of butter, ghee or coconut oil melted into coffee or tea
- Cup of Bulletproof coffee or Keto hot chocolate
Whether you are stalling on dinner or looking for a crunchy something-something to serve to a crowd during a football game, we’ve got you covered. Our keto snacks offer up tasty in a way that makes friends who aren’t even keto ask for the recipe. Our Keto Quesadillas, Egg Muffins, and Keto Garlic Bread are all out of this world!
Top 15 keto snacks
Packaged snacks on the go
Maybe you are traveling. (If so, check out this awesome guide.) Maybe you need something in your desk for those nights where you are stuck at the office. Maybe you are carpooling to soccer practice when you should be eating dinner. Regardless, you need shelf-stable, keto-friendly calories. Here is a list of packaged snack options that are keto-ish. Check the macros to see if they suit your personal regimen:
- Olive snack packs: Green, Black, or a variety pack.
- Epic Meat bars: Chicken sriracha and Pulled pork.
- Cooked bacon
- Salami bites
- Coconut chips
- Parmesan crisps
- Pork Rinds
- Macadamia nuts (or pecans or Brazil nuts)
- Pili nuts (the world’s lowest-carb nut)
- Really dark chocolate
- Jar of ghee or coconut oil
We’ve included links to some of these snacks solely for your convenience. Diet Doctor will not benefit from your purchases.
So whether you snack on our Oven Baked Brie Cheese at home or a bag of pork rinds in the car, keep it keto and reinforce your healthy choices for a healthy lifestyle.
Finally, sometimes the best snack is a bite or two of yesterday’s dinner. With that in mind, for even more inspiration, please see all of our keto recipes.
Want more? Living keto goes beyond recipes. Enjoy our selection of guides to help you understand keto and keep it deliciously simple.
Get immediate access to awesome keto recipes, tips and video courses, like over 500,000 people.
Net carbs means that fiber is not counted. ↩