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Keto snacks are a game-changer on the keto diet. They help keep your energy levels stable, curb cravings, and make sure you’re not tempted by high-carb alternatives.

Having a variety of keto-friendly snacks can make sticking to the diet much easier and more enjoyable. According to a study published in the journal Nutrients, incorporating keto snacks can enhance adherence to the diet by providing convenient and satisfying food options【Nutrients, 2020】.

My Journey with Keto Snacks

When I first started the keto diet, I struggled with finding the right snacks, mainly because I wasn’t preparing snacks at home and having them available when I needed them ☹.

Over time, I discovered some amazing options, including cheese and olives and cheese and bacon wraps, that not only fit the diet but also satisfied my taste buds. These snacks have been crucial in helping me stay on track and achieve my health goals.

I found planning and preparing at home a list of go-to snacks made a significant difference in my keto journey.

What Makes a Good Keto Snack?

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 Snacks

1. Cheese Crisps

Why They’re Great

Cheese crisps are deliciously crunchy and satisfyingly savory. They’re perfect for those moments when you crave something with a bit of bite.

They’re packed with calcium and protein making them a delicious, nutritious choice. Cheese crisps are very low in carbs making them ideal for keto snacking.

How to Make Them

Making cheese crisps is easy.

Simply place small piles of shredded cheese on a baking sheet and bake at 375°F (190°C) until they’re golden and crispy. Let them cool and enjoy!

Be sure to experiment with different cheeses like cheddar, parmesan, or mozzarella for variety and taste. Homemade cheese crisps are a healthier alternative to store-bought ones that might contain additives.

2. Avocados

Health Benefits

Avocados are a keto staple. They’re loaded with healthy fats, fiber, and essential nutrients like potassium. They help keep you full and provide a creamy, satisfying texture to your snacks.

Avocados have been shown to improve heart health and support overall metabolic health【Healthline, 2021】.

Easy Ways to Eat and Enjoy Avocados

You can enjoy avocado in many ways. Try slicing it and sprinkling it with sea salt, mashing it into guacamole, or even blending it into a smoothie.

Avocados’ versatility makes them an excellent snack option. You can add avocado to salads, top it with a bit of olive oil and lemon juice for a simple yet delicious treat, or just wrap a slice or two in bacon 😊.

3. Nuts and Seeds

Best Types for Keto

Not all seeds and nuts are created equal when it comes to the keto diet and staying in ketosis.

Almonds, walnuts, macadamia nuts, and chia seeds are great options because of their lower carb content and high levels of healthy fats.

They provide a good source of fiber and essential nutrients, which are important for maintaining overall health on a keto diet【Diet Doctor, 2022】.

Portion Control Tips

A handful of nuts or seeds can be a satisfying and nutritious snack, and while nuts and seeds are healthy and “keto-friendly”, they are easy to overeat.

To keep your portions in balance, prepare your servings and store them in small containers or bags. This helps you avoid mindlessly munching and ensures you stay within your carb limits.

4. Hard-Boiled Eggs

Nutritional Value

Eggs are a versatile food that can be used in various keto recipes, providing a quick and convenient source of nutrition【Diet Doctor, 2022】.

Hard-boiled eggs are a fantastic keto snack. They’re high in protein, contain healthy fats, are rich in vitamins and minerals, and they are incredibly easy to prepare and carry with you.

Flavor Variations

To keep things interesting add different seasonings, herbs, or spices, to your hard-boiled eggs.

A sprinkle of pepper or paprika, a dash of hot sauce, or a bit of everything eggs can add a lot of flavor without adding carbs. Experiment with flavors to help keep your snacks exciting and prevent constant repetition.

5. Olives

Benefits and Varieties

Olives are a great source of healthy fats and antioxidants and they’re low in carbs making them an excellent keto snack.

They are of various types, including black, green, and kalamata, with each offering a unique texture and taste.
Olives can support heart health and provide anti-inflammatory benefits【Healthline, 2021】.

Serving Suggestions

Enjoy olives straight from the jar, or pair them with cheese, bacon, and nuts for a quick and easy snack platter.

You can also add them to salads, omelets, or skewers for increased taste.

6. Jerky

Choosing the Right Jerky

Jerky can provide a protein-rich “keto-friendly” snack that’s both portable and satisfying.

When selecting commercial jerky, ensure you choose varieties without added sugars or high-carb marinades by looking for brands that use simple ingredients and natural flavors.

Beef, turkey, and salmon jerky are all great options.

Homemade Jerky Recipe

Making your own jerky can be a fun and rewarding process because you control the ingredients and flavor which means your jerky is likely healthier and more personalized to your taste 😊.

Slice your meat of choice thinly and marinate it in a mix of soy sauce, Worcestershire sauce, and spices, then dehydrate it in the oven at a low temperature until fully dried.

7. Keto Fat Bombs

What Are Fat Bombs?

Fat bombs are small, high-fat snacks designed to keep you in ketosis.

They’re usually made with a base of coconut oil, butter, or cream cheese, and can be flavored with various low-carb ingredients like cocoa powder, nuts, and sweeteners.

Fat bombs are a great way to balance your fat intake while enjoying a tasty treat.

Easy Recipes to Try

Mix melted coconut oil with unsweetened cocoa powder and stevia, then freeze in small silicone molds.

Blend cream cheese with peanut butter and a touch of vanilla, then refrigerate until firm.

Keto fat bombs are easy to make and customize to your liking. Check out our snack recipes here.

8. Greek Yogurt with Berries

Choosing the Right Yogurt

Not all yogurts are keto-friendly. Choose only full-fat Greek yogurt with no added sugars.

It is thicker and creamier than other yogurts, and has more protein, making it an ideal base for a satisfying snack.

Greek yogurt can provide a good source of protein and probiotics, supporting digestive health【Healthline, 2021】.

Adding Keto Friendly Berries

Raspberries, strawberries, and blackberries are lower in carbs than most fruits, are easier to include in a keto diet, and add a burst of flavor and nutrition to your snacks.

Add a handful to your Greek yogurt for a touch of sweetness and a boost of antioxidants.

Be sure to know your portions to stay within your carb limit and maintain ketosis..

9. Dark Chocolate

Health Benefits

Dark chocolate can be a delicious and keto-friendly treat…but
Only choose dark chocolate with at least 70% cocoa content, as it contains less sugar and more beneficial antioxidants.

Dark chocolate has been linked to improved heart health and better brain function【Diet Doctor, 2022】.

Best Brands for Keto

Some great keto-friendly dark chocolate brands include Lily’s, ChocZero, and Hu Kitchen.

These brands offer options sweetened with stevia or erythritol, making them suitable for a low-carb diet.

Dark chocolate can satisfy your snack cravings while keeping you in ketosis and on track with your keto goals.

10. Pork Rinds

Why They’re Keto Friendly

Pork rinds are a crunchy, salty snack that’s naturally low in carbs and high in fat.

They’re a great alternative to traditional chips and can satisfy your snack desires for something savory without kicking
you out of ketosis.

Pork rinds are also a good source of protein, making them a filling and satisfying “keto-friendly” snack.

How to Enjoy Them

Enjoy pork rinds on their own, use them as a base for dips and spreads, or eat with a slice of cheese, any kind.

You can also crush them and use them as a breading for keto-friendly chicken nuggets or mozzarella sticks【Diet Doctor, 2022】.

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.

Keto Snacks: 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 out 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

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 crisps and avocados to nuts and dark chocolate, 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. Keep experimenting with different snacks and recipes to make your keto diet enjoyable and sustainable.

FAQs

What are the best keto snacks for beginners?

Cheese, olives, avocado, nuts, and boiled eggs are snacks that are easy to prepare and offer a good balance of
macro nutrients.

Can I eat fruit as a keto snack?

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

• Nutrients, 2020
• Healthline, 2021
• Mayo Clinic, 2022
• Ruled.Me, 2023
• Diet Doctor, 2022