Keto is a high-fat, low-carb diet plan designed to drive your body into a state of called ketosis.
In ketosis, your body metabolizes fat at a high rate and convert fatty acids into ketones for energy.
If you’re looking to burn and lose fat, ketosis is the optimal state to be in.
But there is a catch.
To reach this state of “ketosis”, your carbohydrate intake needs to be no more than 10% of your total calories per day.
This means everything you eat needs to be low in carbs.
Not only that, staying in ketosis requires a high dose of fats.
Your fat intake should make up 60-75 % of your total daily calorie consumption.
If you’re guessing it takes a whole a lot of bacon, avocados, and butter, you guessed it right.
Every meal should be fat dominated. And it goes for snacks too.
While it’s easier to plan meals around fats and proteins, but your keto snack ideas can dry up pretty fast.
After all, most people’s favorite snack items are carb-based. They are not keto-friendly, to say the least.
Granola bars, edamame, fruit smoothies, just to name a few.
They are nowhere on any keto diet menu.
If you want to reach and stay in ketosis as you aim to be following keto, you need a good list of keto approved snacks.
They will not only get you in ketosis but keep you full longer.
So what do you snack on when you are eating keto?
Actually, a lot of yummy, mouth-watering foods.
Don’t believe me?
You’ll be surprised to find many great options.
In fact, this list of 11 delicious grab-n-go keto friendly snacks will blow you away and make you a keto snack lover.
They’ll are filling, satisfying, and even indulging.
Most importantly, they are keto approved and within your keto macros.
Have these snacks on hand, so whenever hunger strikes, you’ll have a keto snack to munch on.
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.
- 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
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 and 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.
- 1/2 cup of cottage cheese
- 1 tbsp olive oil
- Pinch of sea salt
- Pinch of pepper
- 8 celery sticks
Makes 2 Servings:
- Mix the cottage cheese with salt and pepper. Drizzle one tablespoon of avocado oil on top.
- 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 benefit 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 a reduced calorie intake for the day.
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 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.
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
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 a quick guacamole.
They 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.