30 Best Keto Snacks That’ll Keep You In Ketosis
Looking for low-carb keto snacks that you can have between meals to keep hunger at bay and curb your cravings?
Look no more!
Finding snacks low in carb to fit into your keto diet menu and plan can be a challenge.
But fear not, there are plenty of low-carb keto-friendly snack options out there.
What is the Ketogenic Diet?
The Ketogenic diet was originally used in the clinical setting for patients suffering from epilepsy to help reduce the number of epileptic episodes. In later years, it has become popular for a potential way to lose weight.
Your body uses glucose as the primary fuel source, but when you reduce your carbohydrate intake (glucose), you start to rely on the secondary fuel source, fat. As this transition of fuel sources changes, you enter a state of ketosis, which allows your body to use dietary and stored fat as the new fuel source. To remain in ketosis, you must continue to eat keto snacks and keto meals, specifically low carbohydrate and high fat.
When following a strict ketogenic diet, you are restricting your carbs per day to about 5% and increasing your fat to about 75-80% of your calorie needs, compared to a well-balanced diet plan of 50% carbohydrates and 30% fat. Based on a 2,000-calorie intake, this would result in 25g carbs per day compared to 250g carbs per day. When following the ketogenic diet, most individuals modify the restriction to consume less than 50 grams of carbs per day.
Always seek medical supervision prior to starting and even while you are following a ketogenic diet to allow your upmost health and to ensure you do not experience any health complications or side effects.
Keep in mind, even if you do not follow a keto diet, you can still enjoy these 20 low carb keto snacks.
What Snacks Can I Have on the Keto Diet?
The best keto snacks will be low in carbs, high in fat, and moderate protein.
While on the keto diet, snacks keto-friendly include cheese, Greek yogurt, berries, avocados, and more.
Let’s go through snacks, specifically keto-friendly diet snacks that’ll help you achieve or stay in ketosis.
1. Cheese Crisp
You can make keto cheese crisps with one ingredient. You can add your own creativity as well by adding a pinch of garlic powder or any herbs to each crisp for extra flavoring.
- Preheat the oven to 400 degrees. Use parchment paper on your baking sheets. Arrange the 1 cup of shredded Cheddar cheese (can substitute with any cheese) in 20 – 24 small bundles on the baking sheet.
- Bake for roughly 7 minutes (or until golden brown). Allow the crisps to cool for roughly 5-10 minutes before removing from the baking sheets (11).
Yields 24 crisps. Serving Size: roughly 6 cheese crisps, Calories: 139, Fat: 11.4g, Protein: 8.6g, Carbs: 0.4 g, Net Carbs: 0.4g, and Fiber: 0g
2. Jalapeno Poppers
If you are into spicy foods and crave something with a kick, you’ll love the baked Jalapeno poppers. Amongst countless of the keto snack ideas, these are one of the savoriest, indulging little bites you’ll ever taste on keto. They are so crave-able, that you are glad they are on your keto menu.
- First, you are going to slice your four jalapeños length wise in half. Be sure to scrape out the inside clean to be able to add the stuffing.
- Second, you are going to create the stuffing mixture, by adding 3 ounces of cream cheese, 1/2 cup shredded cheddar cheese, 1/2 teaspoon garlic powder, and 1/4 teaspoon onion powder. To make it easier, have the cream cheese softened.
- Mix and stir well to combine. Third, you will place the cream cheese mixture evenly into each half of the jalapeños. Lastly, you will cut the four bacon slices in half and wrap each jalapeño with half a slice of bacon. If you have an air fryer, you will turn it to 390 degrees and allow them to cook for 10 minutes or until the bacon is crispy to your liking. If you are using an oven, preheat to 400 degrees, place the jalapeños on a baking sheet and bake for 15 minutes or until the bacon is crispy to your liking (4).
Yields 8 Poppers. Serving Size: 1 Jalapeño Popper, Calories: 96, Fat: 8g, Protein: 4g, Carbs: 1g, Net Carbs: 1g, and Fiber: 0g
3. Cottage Cheese
Cottage cheese is a good source of protein, with a net carb count of 6 grams per cup, making it a low carb snack. If you find you don’t want to eat Cottage cheese by itself, it makes a perfect dip for veggies like celery sticks, bell peppers, summer cherry tomatoes, or broccoli.
Serving size: 1/2 cup, Calories: 117, Fat: 5.1g, Protein: 14.2g, Carbs: 3g, Net Carbs: 3g, and Fiber: 0g
4. Greek Yogurt
With Greek yogurt, you can see an increase of the protein by roughly double, while the sodium and carbohydrate amounts are reduced by roughly half compared to regular yogurt. The amount of lactose is also reduced, which may allow some individuals who are lactose intolerant to enjoy Greek yogurt.
Serving size: 1 cup plain Greek yogurt, Calories: 216, Fat: 11.4g, Protein: 20.4g, Carbs: 9.1g, Net Carbs: 9.1g, and Fiber: 0g
5. Hard-Boiled Eggs
Eggs are known to be one of the best sources of complete protein. They are naturally low in carbs and when they are hard-boiled, they make excellent portable snacks for the keto diet.
Thanks to the hard-boiled eggs high protein content per serving it brings satiety while also providing many nutrients, such as vitamin D.
Serving Size: 1 egg, Calories: 77, Fat: 5.3g, Protein: 6.3g, Carbs: 0.6g, Net Carbs: 0.6g, and Fiber: 0g
6. Egg Salad
While there are countless recipes on the internet for different egg salads you can make, the simplest recipe is to mix 1 hard-boiled egg with 1 teaspoon of mayonnaise. Use this as the base for your keto snack and add flavors and toppings as you like. You can enjoy it on half an avocado for more satiety and fats or on lettuce wraps for a light and refreshing twist.
Creamy egg salad per serving of mixture: Calories 104, Fat: 8.3g, Carbs: 0.6g, Net Carbs: 0.6g, and Fiber: 0g
7. String Cheese
Best keto on the go snack. Be sure to keep a stack of string cheese in your fridge so you can easily take them.
It contains both fat and protein, which help you stay full.
Serving size: 1oz (1 stick), Calories: 70, Fat: 4g, Protein: 8g, Carbs: 1g, Net Carbs: 1g, and Fiber: 0g
Nuts and seeds can be great keto snacks, here are just a few to try and incorporate within your diet:
If you’ve been eating keto for some time, you should probably know that nuts can be a great source of fat and low in carbs. But even within your nut selection, one nut that stands out from the rest with their fat content is macadamia nuts. Per serving, this macadamia nuts snack packs in 21.5 grams of total fat, in which 16.7g is healthy monounsaturated fat.
Serving size: 1 oz (~10-12 nuts), Calories: 203, Fat: 21.5g, Protein: 2.2g, Carbs: 3.9g, Net Carbs: 1.5g, and Fiber: 2.4g
Walnuts can be a favorite keto snack because they have a good source of healthy fats and are a low carb snack. Per serving, walnuts contain 15.9g out of the 18.5g of unsaturated fat. Monounsaturated fat can help boost HDL cholesterol and the polyunsaturated fat can help lower total cholesterol, while both can help lower LDL cholesterol.
Pairing with dark chocolate you can make sure you have a perfect keto snacks combo.
Serving size: 1oz (~7 nuts; ~12-14 halves; 1/4 cup), Calories: 185, Fat: 18.5g, Protein: 4.3g, Carbs: 3.9g, Net Carbs: 2g and Fiber: 1.9g
Though pistachios are part of the nut group, they aren’t like any other nuts. While pistachios are far lower in calories than other nuts, they have been one of the highest in protein. They are also quite high in fat, making them very keto-friendly.
For weight loss, I recommend purchasing the pistachios in shells. Having to take the pistachio out of the shell allows you to slow down and prevent overindulgence.
Serving size: 1oz with shells (~49 nuts), Calories: 167, Fat: 13.3g, Protein: 6.2g, Carbs: 8.4g, Net Carbs: 5.3g, and Fiber: 3.1g
Consuming peanuts on the keto diet can be controversial due to the fact that it is in the legume family. While on the keto diet, legumes are not consumed due to their higher carbohydrate count. Peanuts don’t necessarily fall within that category of high carbohydrate but can be over consumed which can result in an increase of carbohydrates while on the keto diet. Be cautious of serving size. Peanuts have many nutritional benefits, such as high fat content (out of the 14g of total fat, 11.3g is categorized as unsaturated fat) which can assist with heart health and weight loss by helping the individual feel fuller longer.
If you want to incorporate peanut butter as a snack, opt for a peanut butter that doesn’t have any additives. many ingredients, such as peanuts and salt. If you prefer other nut butters like almond butter vs. peanut butter you can always incorporate them as well. Continue to check the ingredients and labels of those nut butters to make sure they align with your needs.
Serving size: 1oz (~28 nuts), Calories: 161, Fat: 14g, Protein: 7.3g, Carbs: 4.6g, Net Carbs: 2.2g and Fiber 2.4g
12. Peanut Butter Fat Bombs
You can also create peanut butter fat bombs to have as keto snacks throughout the day.
- Add 1/2 cup peanut butter, 1/2 cup butter, 1/2 cup sweetener, and 1/2 teaspoon vanilla into a mixing bowl and combine. If you would like to add chocolate chips, just add one cup into this mixture.
- Place individual fat bombs on the baking sheet to store in the fridge for at least one hour then enjoy (5).
Serving size: 1 ball, Calories: 80, Fat: 8g, Protein: 1g, Carbs: 1g, Net Carbs: 1g, and Fiber 0g
13. Sunflower Seeds
Sunflower seeds can be a versatile keto snack full of healthy fats and low carb, you can eat them plain, place in your yogurt, or even top them on your favorite salad.
Serving size: 1 oz or 28g, Calories: 170, Fat: 13g, Protein: 8g, Carbs: 6g, Net Carbs: 2g, and Fiber: 4g
14. Pumpkin Seeds
Pumpkin seeds can be a great keto snack and just like sunflower seeds they can be a versatile snack as well. Plus, 8.4g of the total fat is unsaturated per serving, assisting with heart health benefits.
Serving size: 1 oz or 28g, Calories: 153, Fat: 13g, Protein: 7g, Carbs: 5g, Net Carbs: 4.1g and Fiber: 1.1g
While most fruits are not allowed on keto for being too high in sugar and carbs. Here are a couple of fruits that are allowed on the keto diet that can help with your sweeter cravings.
Berries are lower in calories and rich in antioxidants, fiber, and many vitamins and minerals. They have health benefits assisting and protecting against chronic diseases as well.
Berries can be a delicious versatile snack separate or mixed together. You can have the berries plain, add to your Greek yogurt, or even add to your salad.
Individuals who are on lower carbs throughout their diet tend to pay more attention to the net carbs. By doing this they are able to enjoy healthier, more fiber rich carbs during the day, such as these berries listed below. Net Carbs are identified by subtracting the total carbs from the fiber (8).
Serving size: 1 cup, Calories: 64, Fat: .8g Protein: 1.5g, Carbs: 14.7g, Net Carbs: 6.7g and Fiber: 8g
If you reduce the raspberries serving size, you can reduce the total and net carbs. As an example, for 1/2 cup you will have 7.3g carbs, with 3.3g net carbs.
Serving size: 1 cup, Calories: 62, Fat: 0.7g, Protein: 2g, Carbs: 14.7g, Net Carbs: 7.1g, and Fiber: 7.6g
If you reduce the blackberries serving size, you can reduce the total and net carbs. As an example, for 1/2 cup you will have 7.3g carbs, with 3.5g net carbs.
Serving size: 1 cup, Calories: 84, Fat: 0.5g, Protein: 1.1g, Carbs: 21.4g, Net Carbs: 17.8g, and Fiber: 3.6g
If you reduce the blueberries serving size, you can reduce the total and net carbs. As an example, for 1/2 cup you will have 10.7g carbs, with 8.9g net carbs.
Serving size: 1 cup, Calories: 49, Fat: 0.5g, Protein: 1g, Carbs: 11.7g, Net Carbs: 8.7g, and Fiber: 3g
If you reduce the strawberries serving size, you can reduce the total and net carbs. As an example, for 1/2 cup you will have 5.8g carbs, with 4.3g net carbs.
19. Dark Chocolate
For those with a sweet tooth, here is a snack that can assist your cravings while on the keto diet.
Cocoa and dark chocolate are a great source of antioxidants known to improve health. Try and opt for at least 70% cocoa content to receive the health benefits. When following the keto and incorporating keto snacks, you may want to opt for 90% cocoa to reduce the amount of carbohydrates but still experience the richness of chocolate.
Serving size: 1oz (70-85% cocoa), Calories: 170, Fat: 12.1g, Protein: 2.2g, Carbs: 13g, Net Carbs: 9.9g, and Fiber: 3.1g
Serving size: 1oz (90% cocoa), Calories: 167, Fat: 15g, Protein: 2g, Carbs: 3g, Net Carbs: 3g, and Fiber: 0g
Want something more? You can melt the 1oz dark chocolate and drizzle it over air popped popcorn. Typically, you can have three cups of popcorn (roughly 18 grams of carb) per serving. To convert into keto snacks, reduce the portion to one cup (Calories 31, Fat: 0.4g, Protein: 1g, Carbs: 6.2g, Net Carbs: 5g, and Fiber: 1.2g) now resulting in 6.2g carbs and 5g net carbs per serving.
20. Kalamata Olives
Looking for the best keto no-prep snack? You got it!
If you are into savory snacks, you’ll love this snack choice. Kalamata olives are salty and chunky, and a hint of acidity gives them the kick you crave.
Olives and a cup of sliced cucumbers make a great low-carb snack for complete foodies. If you are low on salt, this keto snack option also helps balance your sodium level.
Serving Size: 15g (roughly 4-5 olives), Calories: 35, Fat: 2.2g, Protein: <1g, Carbs: 0.8g, Fiber: 1g, and Sodium 115mg
Avocado is a popular low-carb fruit on the keto diet. It’s rich in healthy fats, fiber, potassium, and more nutrients.
You can slice them and eat per serving or make guacamole.
Serving size: 50g (roughly 1/3 medium avocado), Calories: 80, Fat: 7.3g, Protein: 1g, Carbs: 4.3g, Net Carbs: 0.9g, and Fiber: 3.4g
If you find having plain avocado is boring, try going the extra mile to make guac! This enables more versatility within your keto snacks.
- To make simple guacamole, mush half of an avocado (Calories: 161, Fat: 14.7g, Protein: 2g, Carbs: 8.6g, Net Carbs: 1.9g, and Fiber: 6.7g) with the back of a fork in a cup.
- Combine it with lemon juice, salt, pepper, and chopped cilantro to your liking to make guacamole.
Slice one-fourth of cucumber and dip it into the fresh guacamole for low-carb keto snack.
22. Beef jerky
If you are out on the go and must pick up keto snacks at the store, try beef jerky for keto friendly snacks.
The only challenge with beef jerky is that depending on the brands and flavors, they may be high in carbs.
Be aware of the sodium content as well. Low sodium is considered 140mg or less per serving.
Serving size: 1 oz, Calories: 116, Fat: 7.3g, Protein: 9.4g, Carbs: 3.1g, Net Carbs: 2.6g, Fiber: 0.5g and Sodium 627mg.
23. Pork Rinds
Sometimes you get cravings for a salty, crunchy snack. And the only thing that’ll do is a bag of chips. Except, potato chips are a big no-no on keto.
But have no fear. We have a great alternative that is as good as chips or better! And that’s, of course, pork rinds. They are fried or roasted skin of a pig. Fellow keto dieters are going nuts over it for its good source of fat and protein! It’s also free of carbs, which makes it the ultimate keto snack you can count on.
Be cautious of over indulgence because per serving it contains 270mg of sodium.
Serving Size: 0.5oz, Calories: 80, Fat: 5g, Protein: 9g, Carbs: 0g, Net Carbs: 0g, and Fiber: 0g
Sardines can be a good keto snack because they have no carbohydrates and are high in fat. Sardines are rich in omega-3 fatty acids which help assist with heart and cognitive health. You can enjoy sardines plain as snacks or incorporate them on your favorite salad.
Serving Size: 1 can (3.75oz), Calories: 191, Fat: 10.5g, Protein: 22.7g, Carbs: 0g, Net Carbs: 0g, and Fiber: 0g
25. Asparagus “Fries”
While French fries may be off-limit on keto, many other veggie fries are not. Thankfully, you can practically make any veggie into the best keto healthy fries. Even asparagus!
- Preheat your oven to 400 degrees. Place 1 pound of asparagus in the pan and sprinkle 1/4 cup shredded parmesan cheese, 1 teaspoon sea salt, and 1/4 teaspoon garlic powder.
- Let them cook for roughly 12 minutes. They are an absolute delight and perfect addition to your keto snack list (6).
Yields 4 servings. Serving Size: 1/4 pound, Calories: 46, Fat: 1.7g, Protein: 4.4g, Carbs: 4.7g, Net Carbs: 2.4g and Fiber: 2.3g
26. Vegetable Chips
You can turn countless vegetables into baked chips, but none is as good as these radish chips. You can use radishes in any size but note that your size of chips depends on your original radish size. This can be a quick and easy crunchy keto snack.
- Preheat oven to 400 degrees. Slice 16 ounces of radishes thin toss in 2 tablespoons of vegetable oil, preferably avocado oil, lay radishes on a baking sheet.
- sprinkle 1/2 teaspoon salt and 1/2 teaspoon pepper overtop the slices. Bake for roughly 12-15 minutes (2).
Yields 4 servings. Serving size: 1/2 cup, Calories: 70, Fat: 7.1g, Protein: 0.4g, Carbs: 2.2g, Net Carbs: 1.2g and Fiber: 1g
Collard Greens Keto Chips
Collard greens are an excellent source of vitamins and minerals, such as Vitamin A, C, calcium, and more. This can be an additional keto snack to add to your weekly menu.
- Preheat oven to 375 degrees. Wash collards (roughly 10-11 leaves or 1 bunch) and be sure to remove the stem in the center and then rip the leaves to create chip pieces.
- Coat each leaf with cooking spray. Sprinkle with salt to taste. Allow them to bake for 8-9 minutes, until slightly brown (3).
Serving size: 1.5 cups, Calories: 20, Fat: 0g, Protein: 2g, Carbs: 4g, Net Carbs: 2g, and Fiber 2g
27. Keto Pizza
Looking for a keto mini meal rather than a small snack? This keto-friendly pizza fits the bill perfectly. This keto meal is fun and quick only taking about twenty minutes. Without any special toppings added it already fits within the low carb, high fat keto friendly meal. You can add any keto-friendly toppings such as avocado, spinach, basil, green peppers, etc.
- Preheat oven to 450 degrees. Put 2 cups shredded mozzarella and 1 oz cream cheese in a bowl too microwave for roughly 45 seconds. Once complete, add one egg, 1 cup almond flour, 1 teaspoon baking powder, 1 teaspoon Italian seasoning, and 1 teaspoon garlic.
- Make sure to mix well. Place dough on parchment paper, cover with another piece to then roll over the top using a rolling pin. The thickness should be around 1/4”. Once at desired thickness, bake pizza crust. After 10 minutes of baking, remove from oven and place on desired toppings (cheese, sauce, cherry tomatoes, etc.). Bake for another 5-8 minutes (9).
Serving size: 1 slice (toppings: sauce and cheese), Calories: 249, Fat: 19g, Protein: 14g, Carbs: 5g, Net Carbs: 3g, and Fiber: 2g
28. Deli Meat Rollups
Looking for snack foods you can pack up and take to work or school? How about savory deli meat rollups? If you have any lunch meat, make a few of these for yourself for mid-day munchies. Choose your favorite lunch meat and cheese to roll up, as an example you could have salami and provolone.
There are several options when it comes to what you can put inside, but here are some low-carb, high-fat choices to consider. Pitted olives, Mozzarella sticks, carrot sticks, avocado, and even pickles. Depending on what you are in the mood for, you can adjust the ingredients accordingly.
They can also make an instant keto appetizer for all to enjoy.
29. Green Keto Smoothie
Busy morning? or Craving a smoothie? Have a quick keto-friendly smoothie rich in vitamins and minerals.
- Blend together 1/2 oz of kale, 1/4 avocado, 1/2 chopped stick of celery, 1 oz of peeled cucumber, 1/2 cup unsweetened almond milk, 1/2 tablespoon of peanut butter and 1 tablespoon of lemon juice (10).
- Pour into a glass and enjoy!
Serving Size: 1, Calories: 141, Fat: 10.8g, Protein: 4g, Carbs: 8.6g, Net Carbs 4.8g, and Fiber: 3.8g
30. Berry-Lime Popsicles
On a hot summer day, you want keto-friendly popsicles ready in your freezer. Well, these are the perfect keto ones.
- Add 6oz coconut cream, 1 teaspoon of stevia, 1 tablespoon of lime juice, and 1/4 cup strawberries into your blender and blend until mixed. Should take 1 minute or less. Pour the mixture into your popsicle molds and allow them to freeze for 3 hours or more (1).
- Be creative, there are many berry options to incorporate into these keto-friendly popsicles.
Serving Size: 1 popsicle, Calories: 166, Fat: 17g, Protein: 1g, Carbs: 5g, Net Carbs: 0g and Fiber: 5g
I hope this list of keto-friendly snacks gives you more keto snack options, as a bonus the options are quick to make and delicious. You can modify any of these recipes to your liking or accommodate your dietary restrictions.
Depending on your carbohydrate allowance, you may find many of your desired food items and snacks can be converted into a keto snack option by adjusting the ingredients or even changing the portion per serving.
If you have some favorite keto diet snacks that you don’t see on the list, please share it with us in a comment below. We would love to hear what’s your go-to keto snacks are.
- Alexandre, Tina. “Berry-Lime Keto Popsicles (Dairy-Free).” Keto Diet Rule, 11 June 2020, ketodietrule.com/recipe/keto-popsicles/.
- Bennett, Brenda. “ROASTED SALT & PEPPER RADISH CHIPS.” SugarFree Mom, 21 Apr. 2016, www.sugarfreemom.com/recipes/roasted-salt-pepper-radish-chips/.
- Blatner, RDN, CSSD, Dawn Jackson. “Easy Collard Chips Recipe.” EatRight, Jan. 2018, www.eatright.org/food/planning-and-prep/recipes/easy-collard-chips-recipe.
- Campbell, Karly. “Keto Jalapeno Poppers (Air Fryer or Oven Method!).” That Low Carb Life, 7 June 2020, thatlowcarblife.com/keto-jalapeno-poppers/.
- Campbell, Karly. “Keto Peanut Butter Balls (Fat Bombs!).” That Low Carb Life, 7 June 2020, thatlowcarblife.com/keto-peanut-butter-balls/.
- Diane. “Roasted Asparagus with Parmesan.” Allrecipes, www.allrecipes.com/recipe/220195/roasted-asparagus-with-parmesan/?internalSource=hub+recipe.
- “Food Nutrition Facts and Free Calorie Counter.” CalorieKing, www.calorieking.com/us/en/.
- Horton, M.S., R.D. , Brierley. “What Are Net Carbs? .” EatingWell, Feb. 2020, www.eatingwell.com/.
- Layla. “20 Minute Keto Pizza.” Gimme Delicious, 22 Aug. 2020, gimmedelicious.com/keto-pizza/.
- Oerum, Christel. “Easy Green Keto Smoothie.” Diabetes Strong, 30 June 2020, diabetesstrong.com/green-keto-smoothie/.
- pchow98. “Basic Keto Cheese Crisps.” Allrecipes, www.allrecipes.com/recipe/260607/basic-keto-cheese-crisps/.