Looking for low-carb keto snacks you can have between meals to keep hunger at bay and curb your cravings?
Look no further!
Finding low-carb snacks that fit into your keto diet plan and menu can be a challenge.
But fear not, there are plenty of low-carb keto 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 as a potential way to lose weight.
Your body uses glucose as its primary fuel source, but when you reduce your intake of carbohydrates (glucose), it begins to rely on the secondary fuel source, fat. As you transition this fuel source, you enter a state of ketosis, which allows your body to use dietary and stored fat as a new fuel source. To stay in ketosis, you must continue to eat ketogenic snacks and meals, specifically low-carb and high-fat ones.
When you follow 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% carbs and 30% fat. Based on a 2,000 calorie intake, this would result in 25g of carbs per day compared to 250g of carbs per day. When following the ketogenic diet, most people modify the restriction to consume less than 50 grams of carbs per day.
Always seek medical supervision before starting and even while following a ketogenic diet to allow for maximum health and ensure you do not experience any health complications or side effects.
Keep in mind that even if you're not following a keto diet, you can still enjoy these 20 low-carb keto snacks.
What Snacks Can I Eat On The Keto Diet?
The best keto snacks will be low in carbs, high in fat, and moderate in protein.
While on the keto diet, keto-friendly snacks include cheese , Greek yogurt, berries, avocados, and more.
Let's go over snacks, specifically keto-friendly diet snacks that will help you achieve or stay in ketosis.
1. Crispy Cheese
You can make keto cheese crisps with just one ingredient. You can also get creative by adding a pinch of garlic powder or any herb to each crisp for extra flavor.
Instructions:
- Preheat oven to 400 degrees. Line baking sheets with parchment paper . Place 1 cup shredded cheddar cheese (you can substitute any cheese) in 20 to 24 small packets on baking sheet.
- Bake for about 7 minutes (or until golden brown). Allow the fries to cool for about 5-10 minutes before removing from the baking sheets.
Makes 24 fries.
Serving size: approximately 6 cheese crisps.
Calories: 139, Fat: 11.4g, Protein: 8.6g, Carbs: 0.4g, Net Carbs: 0.4g, Fiber: 0g.
2. Jalapeno Poppers
If you like spicy foods and crave something with this flavor, you will love baked jalapeno poppers. Among the countless keto snack ideas, these are one of the tastiest and most indulgent bites you will ever try on keto. They are so delicious that you will be glad they are on your keto menu.
Instructions:
- First, you're going to cut the four jalapeños in half lengthwise. Make sure to scrape out the insides clean so you can add the filling.
- Second, you're going to create the filling 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, soften the cream cheese.
- Mix and toss well to combine. Third, you will spread the cream cheese mixture evenly on each half of the jalapeños. Lastly, you will cut the four slices of bacon 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 let them cook for 10 minutes or until the bacon is crispy to your liking. If you are using an oven, preheat it to 400 degrees, place the jalapeños on a baking sheet and bake for 15 minutes or until the bacon is crispy to your liking.
Makes 8 Poppers. Serving Size: 1 Jalapeño Popper.
Calories: 96, Fat: 8g, Protein: 4g, Carbohydrates: 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 that you don't want to eat cottage cheese on its own, it's a perfect topping for vegetables like celery sticks, bell peppers, summer cherry tomatoes, or broccoli.
Serving Size: 1/2 cup, Calories: 117, Fat: 5.1g, Protein: 14.2g, Carbohydrates: 3g, Net Carbs: 3g and Fiber: 0g.
4. Greek Yogurt
With Greek yogurt, you can see an increase in protein by about double, while the amounts of sodium and carbohydrates are reduced by about half compared to regular yogurt. The amount of lactose is also reduced, which may allow some people with lactose intolerance 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, 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 hard-boiled, they make great portable keto diet snacks.
Thanks to the high protein content of hard-boiled eggs per serving, they provide satiety while providing numerous nutrients, such as vitamin D.
Serving Size: 1 Egg, Calories: 77, Fat: 5.3g, Protein: 6.3g, Carbohydrates: 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 a base for your keto snack and add flavors and toppings as desired. You can enjoy it in half an avocado for extra filling and fat or in lettuce wraps for a light and refreshing twist.
Serving Size: Creamy Egg Salad Mix Per Serving: Calories: 104, Fat: 8.3g, Carbs: 0.6g, Net Carbs: 0.6g, Fiber: 0g.
7. String Cheese
The best keto snack on the go. Make sure to keep a stack of string cheese in your fridge so you can grab them easily.
It contains fats and proteins, which help keep you full.
Serving Size: 1 oz (1 bar), Calories: 70, Fat: 4g, Protein: 8g, Carbs: 1g, Net Carbs: 1g, Fiber: 0g.
8. Macadamia Nut Seeds
Nuts and seeds can be great keto snacks, here are a few to try and incorporate into your diet:
If you've been eating keto for a while, 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 for its fat content is macadamia nuts. Per serving, this macadamia nut snack contains 21.5 grams of total fat, of which 16.7 g are healthy monounsaturated fats.
Serving Size: 1 oz (~10-12 nuts), Calories: 203, Fat: 21.5g, Protein: 2.2g, Carbs: 3.9g, Net Carbs: 1.5g, Fiber: 2.4g.
9. Nuts
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 15.9 g of the 18.5 g of unsaturated fats. Monounsaturated fats can help increase HDL cholesterol and polyunsaturated fats can help lower total cholesterol, while both can help lower LDL cholesterol.
By combining with dark chocolate, you can ensure that you have a perfect keto snack combination.
Serving Size: 1 oz (~7 nuts; ~12-14 halves; 1/4 cup), Calories: 185, Fat: 18.5g, Protein: 4.3g, Carbohydrates: 3.9g, Net Carbs: 2g and Fiber: 1.9g.
10. Pistachios
Although pistachios are part of the nut group, they are not like any other nut. While pistachios are much 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.
To lose weight, I recommend buying pistachios in the shell. Having to remove the pistachio from the shell allows you to slow down and avoid overeating.
Serving Size: 1 oz in shell (~49 nuts), Calories: 167, Fat: 13.3g, Protein: 6.2g, Carbohydrates: 8.4g, Net Carbs: 5.3g, and Fiber: 3.1g.
11. Peanuts
The consumption of peanuts on the keto diet can be controversial due to the fact that it belongs to the legume family. While on the keto diet, legumes are not consumed due to their higher carb count. Peanuts do not necessarily fall into that high carb category, but they can be consumed in excess, which can result in increased carbs while on the keto diet. Be careful with portion size. Peanuts have many nutritional benefits, such as a high fat content (of the 14g of total fat, 11.3g is classified as unsaturated fat) that can help with heart health and weight loss by helping a person feel fuller for longer.
If you want to incorporate peanut butter as a snack, opt for a peanut butter that doesn't have many additives, like peanuts and salt. If you prefer other nut butters like almond butter over peanut butter, you can always incorporate those as well. Continue to check the ingredients and labels of those nut butters to make sure they fit your needs.
Serving Size: 1 oz (~28 nuts), Calories: 161, Fat: 14g, Protein: 7.3g, Carbs: 4.6g, Net Carbs: 2.2g and Fiber: 2.4g.
12. Peanut Butter
You can also create peanut butter fat bombs to have as keto snacks throughout the day.
Instructions:
- Add 1/2 cup peanut butter, 1/2 cup butter, 1/2 cup sweetener, and 1/2 teaspoon vanilla to a bowl and combine. If you would like to add chocolate chips, simply add a cup to this mixture.
- Place individual fat bombs on the baking sheet to store in the refrigerator for at least an hour and then enjoy.
Serving Size: 1 scoop, Calories: 80, Fat: 8g, Protein: 1g, Carbohydrates: 1g, Net Carbs: 1g, Fiber: 0g.
13. Sunflower Seeds
Sunflower seeds can be a versatile keto snack packed with healthy fats and low in carbs, you can eat them alone, sprinkle them into your yogurt, or even top them with 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 like sunflower seeds, they can also be a versatile snack. Plus, 8.4 g of the total fat is unsaturated per serving, which helps 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 allowed on the keto diet that can help with your sweeter cravings.
Berries are low in calories and rich in antioxidants, fiber, and many vitamins and minerals. They also have health benefits that help and protect against chronic diseases.
Berries can be a delicious, versatile snack on their own or mixed in. You can have the berries alone, add them to your Greek yogurt, or even add them to your salad.
People who consume fewer carbs throughout their diet tend to pay more attention to net carbs. By doing this, they can enjoy healthier, fiber-rich carbs throughout the day, like these berries listed below. Net carbs are identified by subtracting total carbs from fiber.
15. Raspberries
Serving Size: 1 cup, Calories: 64, Fat: 8g, Protein: 1.5g, Carbohydrates: 14.7g, Net Carbs: 6.7g, and Fiber: 8g.
If you reduce the serving size of raspberries, you can reduce the total and net carbs. For example, for 1/2 cup you will have 7.3g of carbs, with 3.3g of net carbs.
16. Blackberries
Serving Size: 1 cup, Calories: 62, Fat: 0.7g, Protein: 2g, Carbohydrates: 14.7g, Net Carbs: 7.1g and Fiber: 7.6g.
By reducing the serving size of blackberries, you can reduce the total and net carbs. For example, a 1/2 cup serving will have 7.3g of carbs, with 3.5g of net carbs.
17. Blueberries
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 serving size of blueberries, you can reduce the total and net carbs. For example, a 1/2 cup serving will have 10.7g of carbs, with 8.9g of net carbs.
18. Strawberries
Serving Size: 1 cup, Calories: 49, Fat: 0.5g, Protein: 1g, Carbohydrates: 11.7g, Net Carbs: 8.7g, and Fiber: 3g.
By reducing the serving size of strawberries, you can reduce the total and net carbs. For example, a 1/2 cup serving will have 5.8g of carbs, with 4.3g being net carbs.
19. Dark Chocolate
For those with a sweet tooth, here's a snack that can help with your cravings while on the keto diet.
Cocoa and dark chocolate are a great source of antioxidants known to improve health. Try to opt for at least 70% cocoa content to receive the health benefits. When following the keto diet and incorporating keto snacks, you may want to opt for 90% cocoa to reduce the amount of carbs but still experience the richness of chocolate.
Serving Size: 1 oz (70-85% cacao), Calories: 170, Fat: 12.1g, Protein: 2.2g, Carbohydrates: 13g, Net Carbs: 9.9g, and Fiber: 3.1g
Serving Size: 1 oz (90% cacao), Calories: 167, Fat: 15g, Protein: 2g, Carbs: 3g, Net Carbs: 3g and Fiber: 0g.
Want something extra? You can melt 1 oz dark chocolate and drizzle it over popcorn. Typically, you can have three cups of popcorn (about 18 grams of carbs) per serving. To make it a keto snack, you reduce the serving to one cup (calories: 31, fat: 0.4g, protein: 1g, carbs: 6.2g, net carbs: 5g, and fiber: 1.2g) which now results in 6.2g carbs and 5g net carbs per serving.
20. Kalamata Olives
Are you looking for the best no-prep keto snack? You got it!
If you like salty snacks, you'll love this snack option. Kalamata olives are salty and plump, 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 foodies. If you're low on salt, this keto snack option also helps balance out your sodium level.
Serving Size: 15g (about 4-5 olives), Calories: 35, Fat: 2.2g, Protein: <1g, Carbohydrates: 0.8g, Fiber: 1g and Sodium: 115mg
21. Avocado
Avocado is a low-carb fruit popular on the keto diet. It is rich in healthy fats, fiber, potassium, and more nutrients.
You can cut them up and eat them individually or make guacamole.
Serving Size: 50g (about 1/3 of a medium avocado), Calories: 80, Fat: 7.3g, Protein: 1g, Carbohydrates: 4.3g, Net Carbs: 0.9g, and Fiber: 3.4g
Guacamole
If you find having plain avocado boring, try going the extra mile to make guacamole! This allows for more versatility within your keto snacks.
Instructions:
- To make simple guacamole, mash half 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 with lime juice, salt, pepper and chopped cilantro to taste to make guacamole.
Cut a quarter of a cucumber and dip it in fresh guacamole for a low-carb keto snack.
22. Dried Meat
If you're on the go and must buy keto snacks at the store, try keto snack beef jerky.
The only challenge with beef jerky is that depending on the brands and flavors, they can be high in carbs.
Also keep in mind the sodium content. Low sodium is considered to be 140 mg or less per serving.
Serving Size: 1 oz, Calories: 116, Fat: 7.3g, Protein: 9.4g, Carbohydrates: 3.1g, Net Carbs: 2.6g, Fiber: 0.5g and Sodium: 627mg.
23. Pork Rinds
Sometimes you crave a salty, crunchy snack. And the only thing you'll do is a bag of chips. Except chips are a big no-no on keto.
But fear not. We have a great alternative that is just as good as chips or better! And that is, of course, pork rinds . These are fried or roasted pork skins. Fellow keto dieters are going crazy for its good source of fat and protein! Plus, it contains no carbs, making it the best keto snack you can rely on.
Be careful not to overindulge because per serving it contains 270mg of sodium.
Serving Size: 0.5 oz, Calories: 80, Fat: 5g, Protein: 9g, Carbs: 0g, Net Carbs: 0g and Fiber: 0g.
24. Sardines
Sardines can be a good keto snack because they contain no carbs and are high in fat. It is rich in omega-3 fatty acids that help with cognitive and heart health. You can enjoy sardines alone as snacks or incorporate them into your favorite salad.
Serving Size: 1 can (3.75 oz), 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-limits on keto, many other veggie fries are not. Luckily, you can turn virtually any vegetable into the best healthy keto fries. Even asparagus!
Instructions:
- Preheat your oven to 400 degrees. Place 1 pound of asparagus in the pan and sprinkle with 1/4 cup grated Parmesan cheese, 1 teaspoon sea salt and 1/4 teaspoon garlic powder.
- Let them cook for about 12 minutes. They are an absolute delight and a perfect addition to your keto snack list.
Makes 4 servings. Serving Size: 1/4 lb, Calories: 46, Fat: 1.7g, Protein: 4.4g, Carbohydrates: 4.7g, Net Carbs: 2.4g, Fiber: 2.3g.
26. Vegetable Chips
You can turn countless vegetables into baked chips, but none are as good as these radish chips. You can use any size radish, but keep in mind that the size of your chips depends on the original size of your radish. This can be a quick and easy crunchy keto snack.
Instructions:
- Preheat oven to 400 degrees. Cut 16 ounces radishes into thin slices and toss with 2 tablespoons of vegetable oil, preferably avocado oil, place radishes on a baking sheet.
- Sprinkle 1/2 teaspoon salt and 1/2 teaspoon pepper over the slices. Bake for approximately 12-15 minutes.
Makes 4 servings. Serving Size: 1/2 cup, Calories: 70, Fat: 7.1g, Protein: 0.4g, Carbohydrates: 2.2g, Net Carbs: 1.2g, Fiber: 1g.
Keto Collard Greens Fries
Collard greens are an excellent source of vitamins and minerals, such as vitamin A, C, calcium, and more. This can be an additional keto-friendly snack to add to your weekly menu.
Instructions:
- Preheat oven to 375 degrees. Wash the sprouts (about 10-11 leaves or 1 bunch) and make sure to remove the stem in the center and then tear the leaves to create chunks of chips.
- Coat each sheet with cooking spray. Sprinkle with salt to taste. Let them bake for 8-9 minutes, until lightly browned.
Serving Size: 1.5 cups, Calories: 20, Fat: 0g, Protein: 2g, Carbohydrates: 4g, Net Carbs: 2g and Fiber: 2g.
27. Keto Pizza
Are you looking for a mini keto meal instead of a small snack? This keto pizza fits the bill perfectly. This keto meal is fun and quick and only takes about twenty minutes. Without any special ingredients added, it already fits within the low-carb, high-fat keto meal. You can add any keto-friendly toppings like avocado, spinach, basil, green peppers, etc.
Instructions:
- Preheat the oven to 450 degrees. Place 2 cups shredded mozzarella and 1 ounce cream cheese in a bowl and microwave for about 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 the dough on parchment paper , cover with another piece, and then roll the top with a rolling pin. The thickness should be around 1/4”. Once you have the desired thickness, bake the pizza dough. After 10 minutes of baking, remove from the oven and top with desired toppings (cheese, sauce, cherry tomatoes, etc). Bake for another 5-8 minutes.
Serving Size: 1 Slice (Toppings: Salsa & Cheese), Calories: 249, Fat: 19g, Protein: 14g, Carbs: 5g, Net Carbs: 3g, Fiber: 2g.
28. Deli Meat Rolls
Looking for snacks you can pack up and take to work or school? How about savory deli meat roll-ups? If you have some meat for lunch, make some for midday snacks. Pick 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 options to consider. Pitted olives, mozzarella sticks, carrot sticks, avocado, and even pickles. Depending on what you're craving, you can adjust the ingredients accordingly.
You can also make an instant keto appetizer for everyone to enjoy.
29. Green Keto Smoothie
Busy morning? Or fancy a smoothie? Grab a quick keto-friendly smoothie packed with vitamins and minerals.
Directions:
- Blend together 1/2 oz kale, 1/4 avocado, 1/2 stalk chopped celery, 1 oz peeled cucumber, 1/2 cup unsweetened almond milk, 1/2 tbsp peanut butter, and 1 tbsp lemon juice.
- 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. Blackberry And Lime Popsicles
On a hot summer day, you'll want keto popsicles ready in your freezer. Well, these are the perfect keto popsicles.
Directions:
- Add 6 oz of coconut cream, 1 tsp of stevia-a-natural-sweetener-with-proven-health-benefits, 1 tbsp of lemon juice, and 1/4 cup of strawberries into your blender and blend until combined. It should take 1 minute or less. Pour the mixture into your popsicle molds and let them freeze for 3 hours or more.
- Get creative, there are many berry options to incorporate into these keto popsicles.
Serving Size: 1 Popsicle, Calories: 166, Fat: 17g, Protein: 1g, Carbohydrates: 5g, Net Carbs: 0g and Fiber: 5g.
Conclusion
I hope this list of keto snacks gives you more keto snack options, as a bonus, the options are quick to prepare and delicious. You can modify any of these recipes to your liking or to suit your dietary restrictions.
Depending on your carb count, you may find that many of your desired foods and snacks can be converted into a keto snack option by adjusting the ingredients or even changing the serving size.
If you have any favorite keto diet snacks that you don't see listed, please share them with us in a comment below. We'd love to hear what your favorite keto snacks are.