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More recently than ever, the ketogenic diet has been making waves. Studies have shown that this low-carb, high-fat diet can help you lose weight and improve your health. That’s why we’re bringing you the best keto snacks.
Staying on track with the keto diet is important, but with delicious, available snacks, it won’t be too difficult. Keto-friendly snacks must be low in carbohydrates, low in sugar, and high in fat and protein in order to stay in line with the diet. Does that mean they won’t taste good?
Absolutely not! And to make matters easier, we’ve done the legwork (and the tasting) to give you a lineup of the best, most satisfying keto snacks on the market. Here are our picks.
Our Top Pick
Perfect Keto Cookies
Perfect Keto is our top pick for a number of reasons. The brand is dedicated to making delicious, keto-friendly snacks with a passion for the diet backing them up. And who doesn’t love cookies? Perfect Keto Cookies come in a variety of flavors including chocolate chip and double chocolate. Go ahead and have cookies for breakfast. Highly recommend.
Other Great Picks
Stryve Biltong Beef Jerky
Gluten-free, dairy-free, sugar-free, non-GMO, and no additives, it’s no wonder Stryve Biltong Beef Jerky received rave reviews and a solid fan base. Their motto is “Stryve Biltong is beef done better” after all. Boasting 16 grams of protein in each serving, which is nearly 50% more than most brands, we’re excited to recommend this delicious, high-protein snack to you.
Whisps Cheese Crisps
One of our favorite keto snacks on the market today, Whisps Cheese Crisps are a no gluten, no sugar, low carb, high protein delight, crafted out of just 100% artisanal cheese. Cheese is baked into batched with herbs and spices and as you may guess, they are absolutely delicious. Choose between parmesan, cheddar cheese, asiago and pepper jack, tomato basil, or bacon BBQ crisps for a satisfying, filling snack unlike anything else.
EPIC Protein Bars
Epic has become a very popular brand of protein and jerky snacks. Their savory protein bars are conveniently packed as a bar for a quick go-to when you’re craving some protein and delightful flavor. EPIC protein bars also come in a variety of flavors including chicken sriracha, chicken sesame BBQ, beef apple bacon, beef habanero cherry, smoked salmon, and more. You know you’re getting a quality snack and the great reviews can back that up.
4505 Pork Rinds
These aren’t the greasy, cheap pork rinds you may be used to– the 4505 brand has transformed what we know about pork grinds into delicious, light chicharrones packed with flavor. These melt-in-your-mouth snacks have 0 carbs and over 7 grams of protein, and the pork they use is humanely raised and all-natural. No hormones or antibiotics, just a delicious snack option. We love what this company is putting on the keto market.
Perfect Keto Bars
We couldn’t help but throw in another snack from Perfect Keto. The Perfect Keto Bars are a clean, convenient, on-the-go snack that tastes like a luxurious dessert. Crafted out of organic almonds, cocoa butter, stevia, 19 grams of fat, and more than 11 grams of grass-fed collagen, this perfect snack will keep you committed to your diet day after day without cravings. Go with a salted caramel or lemon poppyseed bar for a delightful treat.
Quest Nutrition Protein Cookies
Quest Nutrition Protein Cookies are highly recommended by our staff because of their delicious flavor and chewy texture that leaves you full and satisfied. These cookies pack 15 grams of protein, less than 1 gram of sugar, 9 grams of dietary fiber, and are made with unsweetened chocolate, peanuts, natural flavor. You can’t go wrong with any of their options– chocolate chip, chocolate peanut butter, double chocolate chip, and class peanut butter.
FBOMB Macadamia Nut Butter Packets
FBOMB’s Macadamia Nut Butter Packets are the easiest way to snack on high-quality macadamia (and other nuts) nut butter. High-fat, all-natural, incredibly delicious on-the-go nut butter that are the perfect paleo and keto snack or mid-day meal replacement. FBOMB has a few delicious options for their vegan macadamia nut butter packets including sea salt, dark chocolate, pecan, hazelnut, and coconut blend. With over 1,000 amazing reviews to back us up, we highly recommend FBOMB and everything they are bringing to the keto table.
Kiss My Keto Gummies With MCT Oil
For those of you who love gummy snacks, this one is for you. Kiss My Keto Gummies with MCT Oil are incredible keto-friendly gummy snacks to satisfy your sweet tooth. With only 3 grams of net carbs, 2grams of sugar per pack, and using sweeteners such as chicory root, stevia, and erythritol, you do not need to feel guilty about eating this keto candy.
SeaSnax Organic Roasted Seaweed Snack
SeaSnax Roasted Seaweed Snacks are a unique, delicious, natural alternative to carbohydrate-loaded snacks like chips or pretzels. Made from organic, sustainably harvested seaweed, SeaSnax are great on their own as a low-carb snack or crumbled onto a larger meal (like a keto salad, for instance). Choose from original, onion, lime, olive, or crispy jalapeno. We’re sure you’ll like them all.
What Are Keto Snacks?
Keto snacks are thoughtfully crafted, convenient snacks that fall in line with the keto diet. Keto snacks are low carb, low sugar, high protein, and high fat. Many keto snacks are made from natural ingredients such as meat, nuts, or cheese, which are all popular foods in the keto diet.
A good keto snack requires little to no preparation and can be grabbed in a cinch. A benefit to the keto diet is that it prevents hunger hours after a meal, so minimal snacking is common. We highly recommend these keto snacks on our list, but other good snacks you may have on-hand include hard-boiled eggs, cheese, olives, avocado, and rolled cold-cuts.
What Is The Keto Diet?
In order to understand the necessary ingredients used to make the best keto snacks, you need to understand the keto diet. Similar to what many know as the Atkins diet and low-carb diets, the keto (ketogenic) diet is very low-carb and high-fat which puts your body into a metabolic state called ketosis. Getting into ketosis typically takes 2-4 days, but a strict low-carb diet is a must.
During ketosis, your body efficiently and effectively burns fat for energy and turns fat into ketones in the liver, which causes massive reductions in blood sugar and insulin levels. A ketogenic diet is an effective method of losing weight and does not require calorie counting or tracking food. One must follow the low-carb, low-sugar, high-fat, high-protein rule in order to reach ketosis and stay on track with this powerful diet–but before starting any new diet, you should always consult your doctor.
What Can You Eat On A Keto Diet?
Although a low-sugar, low-carb diet may sound intense, you can actually eat many delicious, satisfying foods that will keep you full and ward off cravings with healthy fats and whole foods making up most of your caloric intake. High protein foods such as fish (salmon, sardines, mackerel) and shellfish (clams, mussels, octopus, oysters), meat (beef, pork), and poultry (chicken turkey), as well as eggs are highly recommended to maintain a proper keto diet. Low-carb veggies (cauliflower, spinach, Brussels sprouts, kale), as well as avocados (guacamole), cheese (parmesan, cheddar, cream cheese), are essential to a successful keto diet.
Coconut oil and olive oil are part of a ketogenic diet, as well as dairy like yogurt, cottage cheese, mozzarella cheese, butter, and cream. You’ll find many keto snacks contain nuts (cashews, macadamia, almond, pistachios), seeds (pumpkin), nut butter (almond butter, peanut butter with no added sugar) as well as dark chocolate and cocoa, pickles, olives– yet most fruits aside from blackberries, raspberries, blueberries, and strawberries are too high in carbs There is much versatility when it comes to keto meals and snacks (check out recipes for keto fat bombs, you won’t be disappointed).
What Can’t You Eat On The Keto Diet?
While there are a ton of delicious foods you can eat while on the keto diet, there are some that you cannot, or you will break ketosis (and have to start over). One a keto diet, you cannot eat processed grains and sugar, and obvious high-carb foods (like pizza). You also have to avoid many fruits and some vegetables, although that may seem surprising.
On the keto diet you must stay away from grains (rice, pasta, bread, pizza, cereal), starchy vegetables (corn, potatoes, sweet potatoes, beets) and high-sugar fruits (bananas, raisins, dates, mango, pears), sweetened yogurt, juices, honey or syrup, chips, crackers or pretzels 9even gluten-free), and baked goods, including gluten-free baked goods. Milk and beans or legumes are also not part of the keto diet.
Does The Keto Diet Help You Lose Weight?
The keto diet has gained much popularity due to the positive effect it has had on many weight loss cases. When you begin the diet, if done properly, after approximately 4 days, your body will enter a state of ketosis and will burn body fat to fuel your body. The keto diet is also known to make you less hungry, and thus, resulting in weight loss.
One must eat less than 50 grams of carbohydrates for 4 days in order to get into a state of ketosis– if the diet is not done properly, it simply will not work. Getting the majority of your calories from fat is the best way to reach ketosis and although some may think to limit your calorie intake as the route to weight loss success, it is actually the opposite– eating the appropriate foods for the keto diet is the only way to lose weight with this special method.
What Are Other Benefits Of The Keto Diet?
There are still many clinical trials and research to be done but studies have shown that the keto diet does help you lose weight, limit your risk of heart disease, help with metabolic syndrome, polycystic ovary syndrome, and insulin resistance. It has also been known to improve acne because eating refined carbohydrates, which you do not on a keto diet, can negatively impact your gut health.
The keto diet may decrease your risk of certain cancers, may improve your heart health, may protect your brain or manage illnesses such as Alzheimer’s, and potentially reduce seizures. The Epilepsy Foundations has actually suggested the keto diet for those with epilepsy who do not respond to medication.
Are Keto Snacks Expensive?
Like any packaged foods, keto snacks range in prices. Because most keto snacks are made with high-quality, natural ingredients, they are often made affordable. The snacks on our list range anywhere from $5 to $40, with the snacks on the pricier side containing 12 individual packs.
You don’t have to break the bank to get a quality, keto-friendly snack, or meal plan. Many snacks will come in packs for 5 or 12, so you can always have your favorite go-to snack on hand.
Where Can I Buy Keto Snacks?
You can find many options of packaged, ready-to-go keto snacks available online and on Amazon. Ordering snacks online is a budget-friendly and convenient way to buy in bulk.
Many grocery stores, healthy food stores, and farmer’s markets also carry keto-friendly snacks as well as ingredients for plenty of keto-friendly meals.
Do I Need A Keto Snack?
No, it’s okay to bake normal meals, and just eat three times a day. But if you want something like celery sticks in between meals, or a dip with good fats, this may help you stay in ketosis.
Vitamin rich foods (like those that contain vitamin e), are also one of our keto weapons – we often don’t tell our friends what the secret ingredient in keto foods is, but it’s usually good fats. Our food processor also does a lot of work for any keto recipe you can think of, as it is very versatile.
How Much Are Keto Friendly Snacks?
While it can be a little more costly to eat in a way that keeps your carbs down, it only costs between $2-$5 for most snacks that are low in carbs. In fact, a keto snack, or recipe, is usually just as affordable (or even more affordable) than high carb eating.
There are many super easy choices, that will still be low in net carbs – and also not break the bank. Options like almond butter, celery sticks, nuts, peanut butter, fat bombs, broccoli (with olive oil), hard boiled eggs, and cream cheese.
When people hear ‘keto snack’ they may think the food is undesirable, but that is not at all true. Options like fat bombs, nuts, and cream cheese all taste delicious, and most often people forget that they are low in carbs.
Are Snacks Low In Carbs Actually Good?
A keto snack doesn’t have to taste bad, just because it’s low in carbs. An option with few carbs, like a recipe with salt, broccoli, and olive oil – will have just as much flavor as high carb favorites.
Nuts are a fast and easy snack to have on the go, especially those with salt added. In fact, if you bake keto often enough, you will develop a knack for knowing just how to season foods properly, but also keep costs down.
Nuts, as well as nut butters, are prevalent in many a recipe, in the keto world. Bake your own low carb bread (usually with nuts), or grab a keto recipe from someone online – it makes no difference.
Other Factors To Consider
Snacks low in carbs are usually full of heart healthy fats, and can include ingredients like parmesan cheese, fresh basil, coconut oil, hot sauce, and more. You can also opt for an easy snack, like greek yogurt, zucchini chips, low carb fruits, keto friendly trail mix, or half an avocado.
Keto recipes offer a great low carb alternative to regular meals, whether you go with something like string cheese, your favorite nut butter, or a fat bomb.
Not only do low carb recipes offer an energy boost, many of them have a satisfying crunch, and are a great quick snack. It’s also crucial to opt for smaller portions (using portion control), and to include recipes with foods that have lots of vitamins and minerals, like broccoli, pumpkin seeds, sliced avocado, and fresh herbs.
You can also do super easy salads with mix ins, like sunflower seeds, bell peppers, and roast beef – which will keep the carb content lower than a normal sandwich would. These salads will tend to have a perfect balance of vitamins and minerals, and you can also make a big batch of food, for relatively little money.
The Best Keto Snacks
There you have it – our picks for the best keto snacks. If you are already on the keto diet, have started it recently, or are in the research process, this is a great list to check out and enjoy. We love and recommend all these snacks on our list and we hope you do too.
The keto diet is a powerful way to lose weight and get healthy, but it follows some strict rules. No need to worry– there are plenty of delicious snacks and foods you can enjoy on the keto diet while you thrive from the number of health benefits. Whether you’re craving cookies or a savory meat jerky, there’s an option for you.
There are a ton of great recommendations we have – so be sure and take a look at our other reviews in the kitchen and home categories.