Keto Snacks: 15 Keto Diet Snacks That Will Help You Lose Weight

Keto snacks for weight loss

Looking for some keto snacks to help you stay full till your next meal?

There’s nothing like munching on something tasty between meals.

But if you’re following a low-carb ketogenic or keto diet meal plan, you want to be extra careful of your snacking.

You want something with a ratio of 70% fat, 25% protein, and 5% carb ratio.

Anything higher in carbs will kick you out of the fat-burning zone, ketosis.

This means your usual carb-heavy snacks like granola bars and crackers are off-limits.

Let alone, anything sugary like cookies, cakes, and pastries is out too.

But don’t worry. This doesn’t mean you only have bacon, eggs, and cheese to eat all day long.

There are plenty of low-carb snack options that are just as healthy and delicious. And they are perfect for the keto diet.

Below I listed 15 keto-friendly snacks you can include in your next meal plan.

These delicious keto-friendly snacks will help you lose weight and stay in ketosis.


15 Best Keto Diet Snacks for On-the-go & Weight Loss

Keto snacks for weight loss
Keto Snacks for Weight Loss

1. Low-Carb Keto Butter Crackers

Munching on a salty and crunchy snack is incredibly satisfying.

So it’s no surprise cheese and crackers are everyone’s favorite snacks.

While eating keto typically means crackers are off-limits, thankfully there are tasty keto alternatives.

And this butter cracker recipe, in particular, comes out better than conventional crackers in both taste and richness.

So I’m excited to introduce this keto-friendly low-carb butter crackers recipe.

These keto crackers are delicious and super easy to make. It’s one recipe I can say fail-proof and no cooking skills required.

Ingredients:

  • 8 tbsp salted butter softened
  • 2 egg whites
  • 2 1/4 cups almond flour
  • sea salt

Directions: Head over to “thismomsmenu.com” to grab the full recipe.

To add fats to your snack, pair these with cheese of your choice.
After one bite, I guarantee you’ll be hooked!

Serving size: (approximately 4 crackers) – 94 calories, 9g fat, 2g carbs, 1g fiber, 2g protein.

2. Blackberries and Raspberries

Most fruits are high in carbs for the keto diet. Their high carb and sugar content can quickly kick you out of ketosis, which makes them a food group to avoid.

Take blueberries for example.

1 cup of fresh blueberries contains about 21 grams of net carbs (1).

This equates to your entire day’s worth of carbs for some keto dieters since a typical carb intake on a keto diet is 20-30 grams.

But it’s not to say all fruits or berries contain this level of carbs.

Blackberries and raspberries, in particular, are far less in carbs and safe on your ketogenic diet.

In fact, one serving or a quarter cup of those berries come with only 1.5 grams of net carbs.

With that amount, you can definitely enjoy them with your Greek yogurt for some sweet flavor.

Serving size: 1/4 cup (both berries combined), Calories: 16, Fat: 0.2g, Protein: 0.4g, Carbs: 3.6g, and Fiber: 2g

3. Strawberries

A bit higher in carbs than raspberries and blackberries, but strawberries are an ok option on a keto diet.

In a quarter cup of strawberries, you can find 3 grams of net carbs or about 10 percent of your daily carb budget on 20 grams of carb a day diet (2).

Naturally, you need to be a tad more mindful when eating strawberries, but with careful planning, you can even pair this delicious fruit with dark chocolate to enjoy a totally mouth-watering and indulgent snack on your date night.

You can also use strawberries to make a jar of fat-burning strawberry infused water to hydrate and detox your body all day long while keeping yourself in ketosis.

Serving size: 1/4 cup (strawberries), Calories: 15, Fat: 0g, Protein: 0g, Carbs: 3g, and Fiber: 1g

4. Dark Chocolate

If you love chocolate, then you’ll be happy to know you can add dark chocolate to your keto snack list.

Obviously, not all chocolate snacks are keto-friendly, but dark chocolate with over 70% in cocoa content and limited sugar can be enjoyed from time to time.

This is no surprise since cocoa and dark chocolate are a great source of antioxidants that fight against free radicals (3).

To be safe, check each chocolate’s product for its sugar and carb content before adding to your diet.

You can also select unsweetened dark chocolate to avoid unnecessary sugar.

Serving size: 1oz, Calories: 144, Fat: 15.5g, Protein: 4.1g, Carbs: 7.2g, and Fiber: 4.6g

5. Veggies Sticks & Cottage Cheese

Cottage cheese is rich in protein, fats, vitamins, and minerals like calcium that support your overall good health.

Not to mention cottage cheese is a low-carb food with only 2 grams in a quarter cup.

Pair it with low-starch vegetables like celery sticks, broccoli, and asparagus, it’s a great tasting keto snack you can even pack to go.

Ingredients:

  • 1/2 cup of cottage cheese
  • 1 tbsp olive oil
  • Pinch of sea salt
  • Pinch of pepper
  • 8 celery sticks

Makes 2 Servings:

  1. Mix the cottage cheese with salt and pepper. Drizzle one tablespoon of avocado oil on top.
  2. Dip with vegetable sticks of your choice like celery, broccoli, and cucumber.

Serving size: 1, Calories: 114, Fat: 8.1g, Protein: 7.9g, Carbs: 2.6g, and Fiber: 0.3g

6. Beef Jerky

Beef jerky is my favorite grab-n-go healthy snack that you can absolutely enjoy on the keto diet.

Just make sure to buy the ones without added sugar and preservatives to avoid an increase in carbs

The only challenge with beef jerky is that depending on the brands and flavors, they may be high in carbs or sugar.

Lower carb brands generally have about 7 grams of carbs per 1 oz of jerky.

Adjust your serving size to fit your carb budget.

Serving size: 1 oz, Calories: 90, Fat: 1.5g, Protein: 11g, Carbs: 7g, and Fiber: 0g

7. String Cheese

String cheese is one of the healthiest low-carb snacks on the keto diet. It has a great mix of fat and protein with little to no carb that fills you up and keeps you full for longer.

String cheese is also a good source of vitamin and calcium that benefits your bones to hair.

Let’s also add that it’s a perfect snack for grab-n-go.

Per 1 string cheese: 90 calories, 7 g fat (4.5 g saturated fat), 0 g carbs, 0 g sugar, 170 mg sodium, 0 g fiber, 7 g protein.

8. Hard-Boiled Eggs

Eggs are not only a near-perfect keto food but also an excellent snack option once boiled for portability.

It’s practically a carb-free food packed with protein. There are 6 grams of protein and 1 gram of carbohydrates in one egg (4).

Eggs can also increase satiety, give a sense of fullness and help manage blood sugar levels. All often lead to reduced calorie intake for the day.

9. Walnuts

Keto diet can be followed by vegetarians, and one vegetarian keto snack they can eat is walnuts.

They are also dairy-free, heart-healthy, and low in carb.

Mixed with dark chocolate and other keto foods like coconut chips, you have a perfectly keto trail mix you can take to a hike, gym, or to the office for a mid-day snack.

Not to mention walnuts are high in fat and moderate in protein. If you are lacking protein in your meals, they provide a convenient way to add up the protein for an additional energy boost.

As with most nuts, they bring in a decent amount of calories, so stick to one serving at a time to avoid breaking your daily calorie budget.

Otherwise, the calories from the nuts can quickly add up.

Serving size: 1/4 cup, 220 calories, 20 g fat (2.5 g saturated fat), 4 g carbs, 0 g sugar, 0 mg sodium, 2 g fiber, 4 g protein.

10. Olives

Olives may not be an obvious choice, but it’s, in fact, an excellent keto food. It’s one fruit low in carbs and contains a dose of healthy fat.

Up to 15% of the olive content comes from fat. Within that, 74% of which is a monounsaturated fatty acid called oleic acids. It’s a healthy oil that should be a major part of any keto diet.

In every 10 olives, you can find about 3 g of fat and 1.5g of net carbs (5).

If you need to add more fat to your snack, have a few cubes of cheese with the olives.

11. Sunflower Seeds

If you are looking for a grab-n-go keto snack, sunflower seeds are it.

They are high in healthy monounsaturated fat, fiber, and vitamin E. To add, they also contain a good amount of protein, about 2.4g per 1/4 cup (6).

Keep a stack in your office drawer or handbag for emergency cravings or when hunger strikes unexpectedly.

Serving Size: 1/4 cup, Calories: 67, Fat: 5.9g, Protein: 2.4g, Carbs: 2.3g, and Fiber: 1g

12. Avocado

Avocado is a keto diet-friendly snack.

They are extremely high in healthy fat and low in carbs despite belonging in a fruit group.

In fact, about 77% of avocado calories come from a fat called monounsaturated fat that helps lower unhealthy bad cholesterol.

Besides having it as a snack, avocado offers a convenient way to fat up any keto meal, adding 15 grams of fat per half an avocado while the carb is netting at 2 grams.

You can simply slice them up and eat with salt and pepper, or you can dip into wasabi tamari.

If you have a few minutes to spare, mush it up with a fork and mix it with lime, cilantro, salt, and pepper to make it into quick guacamole.

They’re also great for making low-carb keto smoothies.

But you still have to be mindful of your portion to keep your calorie and carb intake in check especially if your aim is to lose weight on a keto diet.

13. Pork Rinds

Pork rinds are the skin of a pig that is either fried or roasted in pork fat and served as a snack. They contain zero carbohydrates, which makes it a great ketogenic diet snack. Pork rinds nutrition facts include. If you craving something crunchy pork rinds make the perfect substitute for chips.

They aren’t very filling, low in carbohydrates and high in fat, making them the perfect keto snacks.

You can dip them in cream-based dips and so on. Pork rinds can usually be found in most grocery stores, but if you’re having trouble finding them, check out your local Asian food market!

My favorite brand is Epic Artisanal Pork Rinds which is available here on Amazon.

Nutrition Info per serving (0.5oz): 80 Calories, Carbs 0g, Fat 5g, Protein 8g.

14. Parmesan Zucchini Keto Chips

Craving something cheese, crunchy, healthy and delicious? These Parmesan zucchini chips are to die for. It’s almost magical that something so tasty and healthy is also low-carb.

Once you taste these keto diet snacks, you’re going to want to have them all the time. So make sure to make extra…

Rest assured, they are easy to make and take very few ingredients. Just 20 minutes in the oven, you have a totally healthy snack to satisfy your cravings. They are the perfect low-carb, keto alternative to potato chips and vegetarian-friendly.

Nutrition Info Per Serving: Cal 101, Protein 3.79g, Fat 8.77g,  Carbs 2.16g

Grab the recipe here

15. Prosciutto Wrapped Mozzarella Sticks

These prosciutto-wrapped mozzarella sticks make the perfect low-carb keto diet snacks. They are so effortless to make, yet they taste delicious.

They are savory, salty, and very low in carbs.

Nutrition Info Per Serving (2 sticks): 132 Cal, Protein 15g, Carbs 1, Fat 72g

Grab the recipe here

Tina Alexandre
Tina Alexandre

Co-founder

Hi, I'm Tina, a mom, and wife who loves to write about nutrition and dieting. When I'm not writing, I also enjoy baking healthy pastries with my 7-year-old daughter.

33 Comments
  1. Can you tell me the difference between keto and adkins. They are both low carb with 20 carb intake per day.

    1. Fat content. Keto is high fat moderate protein. Atkins is high protein, moderate fat. You are in ketosis on keto, you may be or not on Atkins.

  2. Hi I’ve just started the keto diet and have lost 6lbs last week and have lost nothing this week at all and wondered if you could give me some hints and tips on why I haven’t lost any more weight.

  3. I’ve been sticking to this very strictly not losing much weight, I’m going to try more fat

    1. Hi Brenda,

      Thank you for reading and commenting. There could be several reasons why you’re losing weight on keto. I covered some of them in this post. Check out the post to see if any of them applies to you.

      Thanks,
      Tina

  4. I’ve lost 6 lbs in 4 weeks,
    I’m doing keto diet, only 20 carbs a day,
    I’m eating under 1331 calories a day 70 % of the calories from fat.
    Fasting 12-14 hours a day,
    Drinking lots of water.
    Can’t figure out why I’m not losing.
    any more weight,
    Any suggestions?
    Thanks linda

    1. Hi Linda,

      Thank you for stopping by.
      You are doing all the right things, so great job on that!
      With that in mind, I’d like to also point out those with more to lose tend to lose weight faster than those with less to start with.
      If you believe you could be losing more, I suggest you add in workouts.
      Toning up your body can help you with your resting metabolism and aid your fat loss.
      Here is a post I did recently that talks about working out on keto.

      Keep up the great work!
      Tina

  5. I struggle with portion size, specifically with Avocado…I could eat an entire avocado, if allowed…LOL. Anyway, I am at my maintenance phase of keto (60 pounds down!!) but am still struggling with getting some additional fat off (don’t care about pounds at this point – just inches). So, my question, what is an appropriate serving size for an average avocado?

    1. Hi Lauren,

      Thank you for your comment!
      And great job on losing 60lbs!! That’s a huge accomplishment.
      I would say 1/4 avocado would be good as one serving.
      But I adjust here and there depending on what I’m pairing avocado with.
      If I’m eating it with some fatty dressing/dip, I would cut it down a bit.
      If I need more fat, I can easily go up to 1/3, but I wouldn’t go more than that at a time.

      Hope this helps.
      Tina

  6. Can you do keto part time but not all the time like a little cheating and still lose a little weight? Or do you have to be in kerosine mode

  7. Hi – the photograph with your post (onPinterest) showed what looked like some kind of meat around cheese, but it’s not mentioned in your post? Was it salami around ?string cheese?
    Thanks

    1. Hi Dezi,

      It’s a new snack item I’m adding this week.
      It’s so tasty and easy to make, so I thought I’d add it to the snack list.
      Stay tuned. I’m working on the post as we speak.

      Thanks,
      Tina

  8. It’s my fifth day on Keto and I’m down 7.9 lbs. I’ve been working out intensely as well as fasting for 16+ hours a day. My body has already figured out when I’m full and that’s helpful. Unfortunately, I’ve hit the keto flu and it’s hard for me to want to eat anything. I read that adding nutrient dense carbs temporarily is a good if only to make it through the worst of times. Is this true? All I had was an apple, but that put me over my goal and I ended the day at 37 net carbs. I realize the goal is between 20-30, so I guess my question is should I continue adding a little more carbs than usual until I feel better?

  9. Hi,
    I started my keto diet 15 days ago and though I started on the high end I have finally worked my diet down to less than 50 gm of carbs per day. Problem is that I lost 3.5 lbs at first but now nothing! What am I doing wrong. Exercise 3 times a week. 62 years old. Suggestions?

  10. On the front page of your picture for this post has a picture of pork rinds but it doesn’t say it in any of your list of snack foods. Just confused why you have a picture and not in the list?
    Thanks

  11. So once goal weight it met, can you give tips on maintaining? That part is worrying me since I don’t want to put all the lost weight back on!

  12. Thanks for sharing this list. I love my fruits but now that I’ve been on Keto I enjoy my berries! My net carb is 16g and it’s so difficult for me to stay under or at 16g. I’m still trying and ❤️ how I feel lighter and more energy.

  13. Hi Tina, I would like to start this keto on Monday, thinking about the first day 🤔Hard boiled egg , a few strawberries,what else? Thanks Tina Brown

  14. Ginette- no you can’t cheat.
    Its ketosis… you will not be in ketosis fat burning mode if you cheat.
    If you stick with it and start losing the weight you won’t want to anyway.

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