Following a ketogenic diet doesn’t mean you have to give up snacking. With the right choices, you can enjoy delicious, satisfying snacks that keep you in ketosis while providing essential nutrients and energy throughout the day.
The key to successful keto snacking is choosing foods that are high in healthy fats, moderate in protein, and very low in carbohydrates. While traditional snack foods like chips, crackers, and candy bars are off-limits, there’s an abundance of creative and tasty alternatives that fit perfectly into a ketogenic lifestyle.
Whether you’re looking for quick grab-and-go options or are willing to spend a little time preparing homemade treats, this comprehensive guide will help you discover 30 healthy keto snacks that are both nutritious and delicious.
Why Snacking on Keto Matters
When transitioning to a ketogenic diet, many people experience hunger between meals as their body adapts to using fat for fuel instead of carbohydrates. Having keto-friendly snacks readily available can help you stay on track and avoid reaching for high-carb options that could kick you out of ketosis.
Smart snacking on keto can help stabilize blood sugar levels, maintain energy throughout the day, and prevent overeating at mealtimes. The right snacks can also help you meet your daily macronutrient goals, especially if you’re struggling to consume enough fat or protein.
1. Hard-Boiled Eggs
Hard-boiled eggs are one of the simplest and most nutritious keto snacks available. Each large egg contains about 6 grams of protein, 5 grams of fat, and less than 1 gram of carbohydrates, making them perfectly suited for a ketogenic diet.
Eggs are also rich in vitamins A, D, E, and B12, along with minerals like selenium and choline. Prepare a batch at the beginning of the week and store them in the refrigerator for easy grab-and-go snacking. Sprinkle with sea salt, black pepper, or everything bagel seasoning for extra flavor.
2. Macadamia Nuts
Among all nuts, macadamias have one of the best fat-to-carb ratios for keto. A one-ounce serving provides about 21 grams of fat and only 4 grams of carbohydrates, with 2 grams coming from fiber.
These creamy, buttery nuts are also rich in monounsaturated fats, which support heart health and may help reduce inflammation. Keep portions in check, as nuts are calorie-dense and it’s easy to overeat them.
3. String Cheese
String cheese is a convenient, portable snack that requires zero preparation. Each stick typically contains about 6-7 grams of protein, 6 grams of fat, and less than 1 gram of carbs.
Cheese provides calcium for bone health and contains conjugated linoleic acid (CLA), which may support fat loss. Choose full-fat varieties and avoid low-fat options, which often contain added ingredients to compensate for flavor.
4. Pork Rinds
Pork rinds are a crunchy, savory snack that contains zero carbohydrates and plenty of protein. They make an excellent substitute for chips when you’re craving something crispy and salty.
Use pork rinds as a vehicle for dips like guacamole, salsa, or sour cream-based dips. Look for brands that use simple ingredients and avoid those with added sugars or artificial flavors.
5. Avocado with Sea Salt
Simply slicing an avocado in half, sprinkling it with sea salt, and eating it with a spoon makes for a supremely satisfying keto snack. Avocados are loaded with heart-healthy monounsaturated fats, fiber, potassium, and vitamins C, K, and B6.
Half an avocado provides about 15 grams of fat, 9 grams of carbohydrates (7 grams of which are fiber), and 2 grams of protein. For variety, try adding lime juice, hot sauce, or everything bagel seasoning.
6. Beef Jerky
Beef jerky is a protein-packed portable snack that’s perfect for keto dieters on the go. However, not all jerky is created equal – many commercial varieties contain added sugars that can quickly add up.
Look for jerky made with minimal ingredients: beef, salt, and spices. Avoid brands that list sugar, honey, or corn syrup in the first few ingredients. Making your own jerky at home gives you complete control over the ingredients and sugar content.
7. Pepperoni Slices
Pepperoni makes an excellent zero-carb snack that’s full of flavor. You can eat it straight from the package, or crisp it up in the microwave or oven for a chip-like texture.
To make pepperoni chips, arrange slices on a parchment-lined baking sheet and bake at 400°F for about 8-10 minutes until crispy. Let them cool completely before enjoying. These crispy pepperoni chips are perfect for dipping or eating on their own.
8. Celery with Almond Butter
This classic snack combination gets a keto makeover by pairing crisp celery sticks with rich, creamy almond butter. Celery is extremely low in carbs and provides hydration and fiber, while almond butter delivers healthy fats and protein.
Two tablespoons of almond butter contain about 7 grams of protein, 18 grams of fat, and 6 grams of carbohydrates, with 3 grams from fiber. Choose almond butter made from just almonds and salt, avoiding brands with added sugars or oils.
9. Seaweed Snacks
Roasted seaweed snacks are crispy, salty, and nearly carb-free. They’re also rich in iodine, which supports thyroid function, along with other minerals like iron and magnesium.
These light, crunchy sheets make a great alternative to chips and come in various flavors like sesame, wasabi, and sea salt. An entire package typically contains less than 1 gram of carbohydrates.
10. Cucumber Slices with Cream Cheese
Crisp cucumber slices topped with cream cheese create a refreshing, low-carb snack that’s quick to prepare. The cool crunch of cucumber pairs perfectly with the rich, tangy cream cheese.
For added flavor, mix herbs like dill, chives, or garlic powder into the cream cheese. You can also add everything bagel seasoning or smoked salmon for a more substantial snack.
11. Dark Chocolate
Dark chocolate with 85% cacao or higher can be enjoyed in moderation on a keto diet. It’s rich in antioxidants and contains minimal sugar compared to milk chocolate.
One ounce of 85% dark chocolate typically contains about 14 grams of fat and 12 grams of carbohydrates, with 4 grams from fiber. Stick to one or two squares to satisfy your sweet tooth without overdoing the carbs.
12. Coconut Chips
Unsweetened coconut chips are a crunchy, slightly sweet snack that’s naturally low in carbs and high in healthy fats. They’re made from thinly sliced coconut meat that’s been toasted to crispy perfection.
Look for brands that contain only coconut with no added sugars or oils. Some varieties come flavored with sea salt or cinnamon for added interest.
13. Sliced Salami with Cheese
Rolling slices of salami around your favorite cheese creates a quick, no-prep snack that’s high in fat and protein with virtually zero carbs. This combination is portable and doesn’t require refrigeration for several hours, making it perfect for travel.
Try different combinations like salami with provolone, cheddar, or pepper jack cheese. You can also add a slice of pickle or a small amount of mustard for extra flavor.
14. Chia Seed Pudding
Chia seed pudding is a make-ahead snack that’s rich in omega-3 fatty acids, fiber, and protein. Mix chia seeds with coconut milk or heavy cream, add a keto-friendly sweetener like stevia or monk fruit, and refrigerate overnight.
The seeds absorb the liquid and create a pudding-like texture. Top with a few berries, unsweetened coconut flakes, or a dollop of nut butter for added flavor and nutrition.
15. Radishes with Butter
This simple European-inspired snack combines peppery radishes with rich, creamy butter and a sprinkle of sea salt. Radishes are extremely low in carbs and high in vitamin C and other antioxidants.
The butter provides satisfying fat that helps keep you full between meals. This unusual combination might sound odd, but the flavors work beautifully together.
16. Keto Protein Bars
Several brands now make protein bars specifically formulated for ketogenic diets. These bars are typically high in fat and protein while keeping net carbs under 5 grams.
Read labels carefully, as some bars marketed as “low-carb” still contain too many carbohydrates for strict keto. Look for bars sweetened with erythritol or stevia rather than sugar alcohols that can spike blood sugar.
17. Prosciutto-Wrapped Asparagus
This elegant snack is easier to make than it looks. Simply wrap thin slices of prosciutto around fresh asparagus spears and roast in the oven until the prosciutto is crispy and the asparagus is tender.
Asparagus is low in carbs and high in folate, vitamins A, C, and K, while prosciutto provides protein and savory flavor. Make a batch ahead of time and enjoy them cold or reheated.
18. Keto Bark
Keto bark is a homemade treat made by melting sugar-free chocolate and spreading it thin on a baking sheet. Before it sets, sprinkle with nuts, seeds, coconut flakes, or sea salt.
Once hardened, break the bark into pieces for a satisfying sweet and crunchy snack. Store in the refrigerator to prevent melting and maintain freshness.
19. Edamame
While legumes are generally limited on keto, edamame can be enjoyed in moderation. A half-cup serving contains about 6 grams of net carbs along with 11 grams of protein and 5 grams of fiber.
Sprinkle steamed edamame with coarse sea salt for a simple, satisfying snack. The process of shelling the beans slows down eating, which can help prevent overconsumption.
20. Bacon Wrapped Jalapeño Poppers
These spicy, savory bites combine cream cheese-stuffed jalapeños wrapped in bacon. They’re perfect for meal prep and can be made in large batches and frozen.
To prepare, cut jalapeños in half lengthwise, remove seeds, fill with cream cheese, wrap with bacon, and bake until the bacon is crispy. For variety, mix shredded cheddar into the cream cheese filling.
21. Greek Yogurt with Nuts
Full-fat, plain Greek yogurt can fit into a keto diet when portioned appropriately. Choose varieties with no added sugars and pair with a handful of chopped nuts for added fat and crunch.
A quarter cup of full-fat Greek yogurt contains about 2-3 grams of carbs. Top with walnuts, pecans, or almonds and a sprinkle of cinnamon for a satisfying snack.
22. Smoked Salmon Roll-Ups
Spread cream cheese on slices of smoked salmon, add fresh herbs like dill, and roll them up for an elegant, omega-3 rich snack. These roll-ups are packed with protein and healthy fats while being virtually carb-free.
For extra vegetables, you can add thin strips of cucumber or avocado inside the rolls. These are perfect for special occasions or when you want something that feels more refined.
23. Parmesan Crisps
Parmesan crisps are incredibly simple to make and require just one ingredient: grated Parmesan cheese. Pile small mounds of cheese on a parchment-lined baking sheet and bake until golden and crispy.
These zero-carb crisps can be eaten on their own or used as a base for other toppings like guacamole or tuna salad. They’re also excellent crumbled over salads for added crunch.
24. Kale Chips
Homemade kale chips are a nutritious alternative to potato chips and are surprisingly easy to make. Toss torn kale leaves with olive oil and salt, then bake at a low temperature until crispy.
Kale is rich in vitamins A, C, and K, along with antioxidants that support overall health. Experiment with different seasonings like garlic powder, nutritional yeast, or cayenne pepper for variety.
25. Blue Cheese Stuffed Olives
Take regular olives up a notch by stuffing them with blue cheese. This combination delivers healthy fats from both the olives and cheese along with bold, savory flavors.
You can buy pre-stuffed olives or make your own by carefully removing the pits and filling the cavity with crumbled blue cheese. These are perfect for satisfying salt cravings.
26. Almond Flour Crackers
Homemade crackers made from almond flour provide a crunchy vehicle for cheese, dips, or spreads. Mix almond flour with an egg, butter, and seasonings, roll thin, and bake until crispy.
These crackers are far lower in carbs than traditional wheat crackers and provide protein, healthy fats, and vitamin E. Make a large batch and store in an airtight container for up to a week.
27. Coconut Fat Bombs
Fat bombs are small, truffle-like treats designed to help keto dieters meet their daily fat intake. Coconut-based fat bombs typically contain coconut oil, coconut butter, and unsweetened coconut flakes.
Add cocoa powder, vanilla extract, or sugar-free chocolate chips for flavor. These frozen treats are perfect when you need a quick energy boost or want something sweet after a meal.
28. Turkey and Cheese Roll-Ups
Layer slices of deli turkey with your favorite cheese, add some mustard or mayo if desired, and roll them up for a protein-packed snack that takes seconds to prepare.
For added nutrients and crunch, include lettuce, pickles, or bell pepper strips inside the roll-ups. These are perfect for lunch boxes or when you need something quick and portable.
29. Bulletproof Coffee
While technically a beverage, bulletproof coffee functions as a substantial snack that can keep you satisfied for hours. Blend hot coffee with grass-fed butter and MCT oil for a creamy, energy-boosting drink.
This combination provides sustained energy without spiking blood sugar and can help maintain ketosis. Start with small amounts of butter and oil, gradually increasing as your body adapts.
30. Nori Wraps
Use sheets of nori seaweed as a wrapper for various keto-friendly fillings. Try combinations like cream cheese and smoked salmon, tuna salad, or sliced avocado with sesame seeds.
Nori is extremely low in calories and carbs while providing iodine and other trace minerals. These wraps are light yet satisfying and offer an interesting alternative to traditional sandwich wraps.
Tips for Successful Keto Snacking
To make keto snacking work for your lifestyle, consider these helpful strategies:
Plan ahead: Prepare snacks in advance and portion them into grab-and-go containers. This prevents impulsive high-carb choices when hunger strikes.
Read labels carefully: Many packaged foods marketed as “low-carb” or “keto” still contain hidden sugars or too many carbohydrates. Always check the nutrition facts and ingredients list.
Watch portions: Even keto-friendly foods can interfere with weight loss if consumed in excess. Nuts, cheese, and nut butters are calorie-dense and easy to overeat.
Stay hydrated: Sometimes thirst masquerades as hunger. Drink water throughout the day and consider having a glass before reaching for a snack.
Listen to your body: As you become fat-adapted, you may find you need fewer snacks. Don’t force yourself to snack if you’re not genuinely hungry.
Common Mistakes to Avoid
When selecting keto snacks, be aware of these common pitfalls that can sabotage your progress:
Relying too heavily on processed keto products: While convenient, many packaged keto snacks contain artificial ingredients and preservatives. Focus on whole foods whenever possible.
Ignoring protein intake: Some keto dieters focus so heavily on fat that they neglect protein. Ensure your snacks provide adequate protein to maintain muscle mass and satiety.
Forgetting about vegetables: It’s easy to rely on cheese, meat, and nuts while neglecting low-carb vegetables. Include vegetable-based snacks to ensure you’re getting essential vitamins, minerals, and fiber.
Not tracking net carbs: Some foods that seem keto-friendly can contain more carbs than expected. Track your intake, especially when trying new snacks.
The Bottom Line
Following a ketogenic diet doesn’t mean sacrificing flavor or variety when it comes to snacking. With these 30 healthy keto snack options, you can satisfy cravings, maintain energy levels, and stay in ketosis while enjoying delicious, nutrient-dense foods.
The key to successful keto snacking is preparation and variety. Experiment with different options to discover which snacks you enjoy most and which ones keep you feeling satisfied longest. By keeping your kitchen stocked with keto-friendly snacks, you’ll be well-equipped to stick with your dietary goals and enjoy the many benefits of the ketogenic lifestyle.
Remember that everyone’s nutritional needs are different, and what works for one person may not work for another. Pay attention to how different snacks affect your energy, hunger, and overall well-being, and adjust your choices accordingly. With time and experience, you’ll develop a personalized collection of go-to keto snacks that perfectly suit your tastes and lifestyle.
Sources:
- National Institutes of Health – Nut Consumption and Health Benefits
- National Institutes of Health – Vitamin D Deficiency
- U.S. Food and Drug Administration – Advice About Eating Fish
- USDA FoodData Central – Nutritional Database
- National Institutes of Health – Nuts and Cardiovascular Disease
- National Institutes of Health – Health Benefits of Olives
⚕️ Medical Disclaimer
This content is for informational purposes only and does not constitute medical advice. The information provided has not been evaluated by the Food and Drug Administration (FDA) and is not intended to diagnose, treat, cure, or prevent any disease.
Always consult with a qualified healthcare professional before making any changes to your diet, taking supplements, or starting any health regimen. Individual results may vary.