One of the most satiating diets is the keto diet. Keto-friendly foods are typically so filling that keto dieters end up eating fewer calories — and, in many cases, fewer meals — throughout the day. This allows them to lose weight sustainably.
However, just because you are following keto doesn’t mean that you are immune to hunger and afternoon energy crashes. If you’re not prepared, and the convenience of processed, carb-dense snacks beckons you, you may very well find yourself with a mouthful of food that makes it even harder for you to achieve your health goals.
This is why it is best to have keto snacks on hand when hunger hits and your willpower is low — or when you need an extra fat-filled energy boost.
To help you stay on track with your snacking, we put together two comprehensive lists of healthy keto options with goal-oriented subcategories that’ll help you find the perfect snack:
The Ready-to-Eat Healthy Keto Snack List
There are hundreds, if not thousands, of keto snack recipes available for you to try — but sometimes life gets in the way. What are you supposed to do if you don’t have time to prep your meals and snacks?
Before you give in and grab an unhealthy snack, try something from our list of ready-to-eat snacks. To help you find what food items will meet your specific needs, we split them up into three subcategories: snacks that mostly consist of fat, snacks that are good sources of both fat and protein, and snacks that are super low in calories.
Ready-to-Eat Keto Snacks That Mostly Consist of Fat
These snacks provide you with a delicious way to fit more fats into your keto diet:
- Avocados — This is one of the best keto snacks if you need more fat without so much extra protein. Just add a little salt and pepper or mash it up with some mayonnaise, and you’ll be all set to snack.
- Olives — Being a good source of fat and fiber with minimal carbs and protein, olives are one of the best ready-to-eat keto snacks. Just pick your favorites from an olive bar or get a jar from the store. However, make sure to avoid any products that have added oils or carb-ridden ingredients.
- Pork Rinds — If you crave something crunchy and salty, have these instead of carb-rich crackers or chips. Many products are low quality and fried with unhealthy oils, so stick with pork rinds that are made with the simplest ingredients (i.e., pork rinds and salt) like these.
- Macadamia Nuts — Most nuts are littered with inflammatory omega-6 fats, but macadamias are in a league of their own, with high amounts of monounsaturated fat and minimal omega-6 content. Be careful with them though! They can be surprisingly easy to overeat. Look for raw macadamia nuts in small packages for added convenience and portion control.
- Raw Coconut Butter — This is made from blended coconut meat, and provides us with a delicious way to get plenty of coconut fat without missing out on our favorite coconut flavors. Make sure the coconut butter you find has no added sugar — and, most importantly, don’t overdo it. Coconut butter is packed with calories, which can slow your weight loss.
- High-Fat Nuts and Nut Butters — Some nuts are fairly high in carbs (such as cashews and pistachios), so it is best to keep your snack portions small. Stay away from any nuts or nut butters that have added carbs, polyunsaturated oils, or vegetable oils. Choose higher fat nuts and nut butters, such as almonds, pecans, and macadamia nuts. You can also make your own nut butter at home by using this recipe. (Feel free to use MCT oil instead of coconut oil for an extra ketone energy boost.)
- Pre-Made Keto Cookies. If you don’t want to make your own cookies, you can purchase them already made for you – ready to stick in your pocket or purse. They have the same texture of a gooey, fresh-baked chocolate chip cookie pulled straight from the oven. Click this link to take a look at the flavors offered.
- Keto-Friendly Dark Chocolate — If not sweetened with stevia or another low carb sweetener, make sure it’s at least 80% cocoa content or higher, as the carbs can add up quickly. Click this link if you’d like to try some premade keto-friendly chocolate for yourself. You can also make your own by mixing melted coconut oil with cocoa powder and your favorite low carb sweetener(s).
- Cacao Nibs — These little chunks of cacao bean are the original “chocolate chips.” They are flavorful, healthy, and very low carb. Munch on these piece by piece or have them with nuts, nut butter, or seeds. Be careful though; you can easily overdo these and accumulate calories quick.
- Pepperoni Slices — Although these are super convenient and keto-friendly, they are highly processed, so it is best to limit them. Try to find organic and hormone-free pepperoni without any added dextrose, maltodextrin, and unhealthy preservatives when possible. These go great when paired with high-fat cheese.
- High-Fat Cheeses — Although hard cheeses make for a great keto snack, they aren’t the best cheese for increasing your fat intake while minimizing protein. The highest fat cheeses that can serve as great high-fat, low-protein snacks are mascarpone cheese and cream cheese. Feel free to combine them with other snacks from this article, such as pork rinds, pepperoni, and nuts, for a wonderfully tasty keto snack.
- Beef Pemmican — Pemmican is a delicious paste of dried and pounded meat mixed with melted fat and other ingredients, originally made by North American Indians and later adapted by Arctic explorers. It is an undeniably delicious keto snack if you want something that is filling with hearty, beefy flavors.
- MCT Oil Supplements — MCT oil and MCT powder will provide your body with a quick dose of saturated fat that will be rapidly converted to energy-boosting ketones.
These snacks provide you with a great way to fit more fat and protein into your keto diet:
- Full-Fat Cheese — The most convenient cheeses, like string cheese, cheddar cheese, and cheese wheels, make great keto snacks when you want some quality fat and protein. Make sure they have no added carbs or fillers and are high in fat.
- Sardines — Keto diet researcher, Dr. Dom D’Agostino, considers canned sardines as an ideal on-the-go keto snack. Not only do they provide us with a healthy dose of fat and other nutrients, but they are also zero carb. For some extra fat, purchase the sardines that are canned with olive oil.
- Peanut Butter — Who can’t get enough of peanut butter? It provides us with a delicious way to curb cravings, meet our protein needs, and increase our healthy fat intake. However, don’t fall for the peanut butter products that have added sugar. The ingredients label should have no more than two ingredients: peanuts and salt.
- Seeds — Add flaxseeds and/or chia seeds to your nut butters or nut mixes for some extra protein, fat, fiber, and health benefits.
- Beef Jerky — Make sure the brand you choose is no- or very low-carb with very few added ingredients. Keep in mind, however, that jerky tends to consist of only ~50% calories from fat. If you want a ready-to-eat beef snack that is higher in fat, buy some pemmican instead.
- Low Carb Bars — There are a plethora of “keto-friendly” on-the-go bars that have hit the store, online and on the shelves. Before you fall for their marketing scheme, investigate the ingredients and calculate the net carbs per bar. Make sure the bar will fit within your calorie and net carb limits for the day. The two most common bars that can be eaten on keto, albeit sparingly, are Quest Bars and NuGo Smarte Carb Bars. Only use bars like these as a last resort if you have no other keto snacks available.
- Cheese Chips — There are several companies that make cheese chips. The two that I’ve tried so far are Whisps and Moon Cheese, and I think they make for a great keto snack. They are essentially a crunchy version of your favorite cheese with no added carbs and a good source of both fat and protein.
Very Low-Calorie Ready-to-Eat Keto Snacks
These snacks will give you the pleasure of eating without all of the extra calories, making them a great option for those of you who want to maximize weight loss and minimize hunger:
- Cherry Tomatoes — These do have some net carbs so be mindful of how many you are eating.
- Seaweed Snacks — They make an ideal snack for those who want all the saltiness and crunch of chips without the calories. Make sure there aren’t any added ingredients that contribute unnecessary calories or carbs.
- Coffee — Drink it black to raise your energy and ketone levels without the extra calories. You can also add heavy cream or MCT oil powder if you need more fat in your diet.
- Tea — Drink caffeinated (for an extra energy boost) or herbal tea to give you some flavor and fluids without the calories. If you’d like to add more fat, feel free to mix in some heavy cream or MCT oil powder.
- Sugar-Free, Low-Calorie Jello or Popsicles — Only have these on special occasions because they’re highly processed and relatively useless from a health perspective. Put some sugar-free whipped cream on top if you’d like to add more fat.
- Bone Broth — Sip on some bone broth when you want something low-calorie and comforting that is also packed with health benefits. To learn more about bone broth’s benefits, how to make it, and where you should purchase it from, check out this article.
- Kale Chips —One of the most nutrient-dense, low-calorie snacks you can have on keto! Many kale chip products have added sugars, so if you can’t find one that fits within your net carb limit (with your other meals considered), try making them yourself at home using our kale chip recipe.
- Pickles — Want something satisfyingly sour? Sugar-free pickles will do the trick. These low-calorie snacks can also provide you with some the minerals you need to help curb cravings.