A Tasty Selection of Keto Snack Ideas For Adults
We may earn a commission for purchases made using our links. Please see our Disclaimer to learn more.
Maintaining a keto diet can be challenging, especially when it comes to finding keto snack ideas for adults. Busy adults on keto can conquer their days with easy-to-prepare, portable, and store-friendly snacks. These snacks help keep you full, energized, and on track with your dietary goals.
According to a study in the Journal of Nutrition, incorporating low-carb snacks can improve diet adherence and overall satisfaction【Journal of Nutrition, 2020】.
What Makes a Good Keto Snack for Adults?
Nutritional Balance
A good keto snack should be low in carbs, high in healthy fats, and contain moderate protein.
This balance helps you maintain ketosis and provides sustained energy throughout the day without causing blood sugar spikes.
The right balance of macro nutrients helps you manage hunger and keeps you energized throughout the day.
Portability and Convenience
The best snacks are portable and convenient.
Pack smart and stay on track with your keto goals! These portable snacks are perfect for busy days at work, long trips, or quick errands. This can prevent you from reaching for less healthy choices when hunger strikes.
Studies suggest that convenience plays a significant role in diet adherence and overall success【Mayo Clinic, 2022】.
Top 10 Keto Snack Ideas for Adults
1. Cheese and Almond Stuffed Olives
Why They’re Great
Cheese and almond stuffed olives are a flavorful and satisfying keto snack high in healthy fats, offer a delightful combination of creamy cheese and crunchy almonds and they’re easy to prepare and transport.
Ingredients and Preparation
Ingredients:
- 20 large green olives, pitted
- 1/4 cup cream cheese, softened
- 20 almonds
Preparation Instructions:
- Stuff each olive with a small amount of cream cheese.
- Press an almond into the center of the cream cheese filling.
- Store in an airtight container and keep in the refrigerator until ready to eat.
Serving Size:
- Makes about 4 servings.
Equipment Used:
2. Avocado Egg Salad
Health Benefits
Avocado egg salad is a creamy and nutritious keto snack high in healthy fats fiber, and protein combining for a delicious and satisfying snack.
Ingredients and Preparation
Ingredients:
- 2 ripe avocados
- 4 hard-boiled eggs, chopped
- 2 tbsp mayonnaise
- 1 tsp Dijon mustard
- Salt and pepper to taste
Preparation Instructions:
- In a bowl, mash the avocados.
- Add the chopped eggs, mayonnaise, mustard, salt, and pepper. Mix well.
- Store in an airtight container and keep in the refrigerator until ready to eat.
Serving Size:
- Makes about 2 servings.
Equipment Used:
3. Smoked Salmon Roll-Ups
Best Types for Keto
Smoked salmon roll-ups are a fantastic keto snack high in protein and healthy fats, making them a satisfying option that is easy to prepare and perfect for on-the-go snacking.
Ingredients and Preparation
Ingredients:
- 8 slices smoked salmon
- 4 tbsp cream cheese
- 1 tbsp chopped fresh dill
- 1 tbsp capers
Preparation Instructions:
- Spread a thin layer of cream cheese on each slice of smoked salmon.
- Sprinkle with fresh dill and capers.
- Roll up each slice tightly and secure it with a toothpick if needed.
- Store in an airtight container and keep in the refrigerator until ready to eat.
Serving Size:
- Makes about 8 roll-ups.
Equipment Used:
4. Cucumber Sandwiches
Nutritional Value
Cucumber sandwiches are a refreshing and low-carb snack low in calories, and high in water content, with healthy fats and protein combining to be hydrating and filling.
Ingredients and Preparation
Ingredients:
- 1 cucumber, sliced
- 4 oz cream cheese, softened
- 1 tbsp chopped fresh chives
- Salt and pepper to taste
Preparation Instructions:
- In a bowl, mix the cream cheese, chopped chives, salt, and pepper.
- Spread the cream cheese mixture on a cucumber slice and top with another cucumber slice to make a sandwich.
- Store in an airtight container and keep in the refrigerator until ready to eat.
Serving Size:
- Makes about 6 sandwiches.
Equipment Used:
5. Greek Yogurt with Walnuts and Berries
Benefits and Varieties
Greek yogurt with walnuts and berries is a nutritious and delicious keto snack.
Choose full-fat Greek yogurt with no added sugars for the best keto-friendly option. Add walnuts and berries for sweetness and a boost of antioxidants and healthy fats.
Ingredients and Preparation
Ingredients:
- 1 cup full-fat Greek yogurt
- 1/4 cup fresh berries (strawberries, raspberries, or blueberries)
- 2 tbsp chopped walnuts
- 1 tsp chia seeds (optional)
Preparation Instructions:
- Place the Greek yogurt in an airtight container.
- Add the fresh berries, chopped walnuts, and chia seeds on top.
- Store in the refrigerator until ready to eat.
Serving Size:
- Makes about 1 serving.
Equipment Used:
6. Kale Chips
Choosing the Right Ingredients
Kale chips are a crunchy keto snack low in carbs and high in vitamins A, C, and K. Make them at home to ensure freshness and that they’re free of unhealthy additives.
Ingredients and Preparation
Ingredients:
- 1 bunch kale, washed and dried
- 2 tbsp olive oil
- 1 tsp sea salt
- 1/2 tsp garlic powder (optional)
Preparation Instructions:
- Preheat the oven to 300°F (150°C) and line a baking sheet with parchment paper.
- Remove the kale leaves from the stems and tear them into bite-sized pieces.
- Toss the kale pieces with olive oil, sea salt, and garlic powder.
- Spread the kale in a single layer on the baking sheet.
- Bake for 20-25 minutes, or until the kale is crispy.
- Let cool completely before storing in an airtight container.
Serving Size:
- Makes about 4 servings.
Equipment Used:
7. Chicken Salad Lettuce Wraps
Health Benefits
Chicken salad lettuce wraps are a nutritious and easy keto snack high in protein and healthy fats, making them a perfect option for a quick and satisfying snack. Lettuce wraps are very versatile and can be flavored in various ways. We use them for taco nights 😊
Ingredients and Preparation
Ingredients:
- 2 cups cooked chicken, shredded
- 1/4 cup mayonnaise
- 1 tbsp Dijon mustard
- 1/4 cup diced celery
- 1/4 cup diced red onion
- Salt and pepper to taste
- Lettuce leaves
Preparation Instructions:
- In a bowl, mix the shredded chicken, mayonnaise, mustard, celery, red onion, salt, and pepper.
- Spoon the chicken salad onto lettuce leaves.
- Store in an airtight container and keep in the refrigerator until ready to eat.
Serving Size:
- Makes about 4 servings.
Equipment Used:
8. Parmesan Crisps
Why They’re Great
Parmesan crisps are a deliciously crunchy and satisfying savory snack perfect for satisfying cravings they are packed with calcium and protein, making them a nutritious choice.
Ingredients and Preparation
Ingredients:
- 1 cup grated Parmesan cheese
Preparation Instructions:
- Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
- Place small piles of grated Parmesan cheese on the baking sheet, leaving space between each pile.
- Flatten each pile slightly with the back of a spoon.
- Bake for 5-7 minutes, or until the cheese is melted and crispy.
- Let cool completely before storing in an airtight container.
Serving Size:
- Makes about 10 crisps.
Equipment Used:
9. Beef Jerky
Why They’re Keto-Friendly
Beef jerky is a convenient and protein-packed keto snack that is portable and requires no refrigeration, making it an excellent option for busy days. Choose varieties without added sugars or high-carb marinades or just make your own at home 😊.
Ingredients and Preparation
Ingredients:
Pre-packaged beef jerky (sugar-free)
Preparation Instructions:
- Keep a pack of beef jerky in your desk drawer or lunch bag for a quick and easy snack.
Serving Size:
- Varies by brand and portion size.
Equipment Used:
- None
10. Chocolate Avocado Pudding
Why It’s Great
Chocolate avocado pudding is a creamy and decadent keto snack high in healthy fats, fiber, and a rich chocolate flavor making this snack delicious and packed with nutrients.
Ingredients and Preparation
Ingredients:
- 2 ripe avocados
- 1/4 cup unsweetened cocoa powder
- 1/4 cup erythritol
- 1/4 cup unsweetened almond milk
- 1 tsp vanilla extract
- Pinch of salt
Preparation Instructions:
- Scoop the flesh of the avocados into a blender or food processor.
- Add the cocoa powder, erythritol, almond milk, vanilla extract, and salt.
- Blend until smooth and creamy.
- Taste and adjust sweetness if needed.
- Chill in the refrigerator for at least 30 minutes before serving.
- Store in an airtight container in the refrigerator.
Serving Size:
- Makes about 4 servings.
Equipment Used:
How to Incorporate Keto Snacks into Your Diet
Timing Your Snacks
Timing your snacks helps you manage hunger and maintain energy levels throughout the day.
If required, aim to enjoy a keto snack between meals, particularly if you have a long time between breakfast and lunch or lunch and dinner.
Planning snacking helps prevent overeating during main meals and keeps you on track.
Balancing Snacks with Meals
Balancing your food intake is essential to staying within your carb limit while getting enough nutrients.
Make sure your snacks complement your meals and fit into your daily macro nutrient goals.
If you have a heavier snack, adjust your meal portions accordingly.
Planning your snacks helps you maintain this balance and provide diet variety.
Tips for Staying on Track
Meal Prep Ideas
Preparing your snacks in advance saves time and helps you maintain ketosis.
Try batch-cooking your snack items like hard-boiled eggs or cheese crisps to have on hand throughout the week.
Portioning snacks into individual servings makes them more convenient and prevents overeating【Mayo Clinic, 2022】.
Managing Cravings
Cravings can be one of the biggest challenges in the initial phase of the keto diet.
Keeping a variety of keto-friendly snacks on hand helps manage and satisfy different cravings, whether sweet, savory, or crunchy.
To help make sure you drink plenty of water and ensure you get enough electrolytes can also help manage cravings and prevent the “keto flu”.
Personally, I add a pinch of sea salt to every large glass of water I drink.
Conclusion
Recap of Top Keto Snacks for Adults
Keto snacks are an essential part of maintaining a successful keto diet as snacks help satisfy you and keep you motivated to stick with your dietary goals.
From cheese and almond stuffed olives and avocado egg salad to beef jerky and chocolate avocado pudding there are plenty of delicious and nutritious options to choose from so go and experiment and find your own personal “go to” keto snacks.
Encouragement for Your Keto Journey
Sticking to the keto diet can sometimes be challenging, but with the right snacks and some planning, you can achieve your health and weight loss goals.
Remember, the key is to find what works best for you and enjoy the journey. Try different snacks and recipes to make your keto diet enjoyable and sustainable.
FAQs
What are the best keto snacks for adults?
Cheese and almond stuffed olives smoked salmon roll-ups, and kale chips are snacks that are easy to prepare and offer a good balance of macro nutrients.
Can kids eat fruit on a keto diet?
Most fruits are high in carbs. However, strawberries and raspberries can be enjoyed in moderation as keto snacks. Measure portions to stay within your carb limits.
How often should I snack on keto?
This depends entirely on your individual hunger and energy needs. Some people need a snack between every meal, while others don’t snack at all. Experiment to find your balance.
Are there any keto snacks to avoid?
Avoid snacks that are high in carbs and sugar, such as regular chips, cookies, and candy.
Many snacks labeled “low-carb” contain hidden carbs, so always check the nutrition label.
Can keto snacks help with weight loss?
Yes, keto snacks can help with weight loss by keeping you full and satisfied, preventing overeating, and maintaining ketosis. The key is to choose snacks that are low in carbs and high in healthy fats and protein【Healthline, 2021】.
References
- Journal of Nutrition, 2020
- Healthline, 2021
- Mayo Clinic, 2022
- Ruled.Me, 2023
- Diet Doctor, 2022
