The keto diet comes with restrictions that must be followed if you want to reap the benefits of this eating plan. Snacks such as fat-fueled granola and peanut butter fat bombs can help sustain you on your keto journey.
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Finding snacks while on the keto diet isn’t always easy.
To make things simple, we’ve narrowed it down to the best, easy keto-friendly snack recipes that were crafted by keto and nutrition experts.
But first, make sure you have keto snack staples.
We’ve made it simple by putting together the best keto-friendly snack staples and even included their macros. You’ll find things like nuts, seeds, and dairy products because they are rich in fat while being low in carbohydrates. Low-carb fruits and vegetables are also on the list because they contain health-promoting fiber and nutrients and won’t kick you out of ketosis.
If these staples sound too boring to eat on their own, they also make the perfect building blocks for more intricate snacks. Looking for a snack that’s on the next level? We’ve got you covered! Here are eight keto-approved snacks that were crafted by registered dietitians and nutritionists who specialize in the ketogenic diet.
8 Easy Keto Snack Recipes
Whether you’re looking for something salty or sweet, at least one of these snacks will keep you satisfied without taking you out of ketosis. We’ve asked keto experts and dietitians to share some of their tastiest low-carb, high-fat snack recipes.
“A unique combination of salty, crunchy, lemony and slightly spicy. A great source of added protein along with healthy fats that can go almost anywhere that you go, without needing refrigeration.” – Joy Y. Kiddie, RD, The Low Carb Healthy Fat Dietitian
“With less than 1g net carb per serving, these Cheddar Crisps are a quick and easy cheesy treat perfect for an on-the-go snack or as a chip substitute for your favorite dips.” – Mary Paley, RDN, LD, CDE, Fearless Keto
“This low carb gluten-free seed cracker recipe is so simple to make and no dehydrator required! These low carb crackers are free of refined grains, added oils, are paleo friendly, gluten-free and vegan.” – Rachel Dickens, RD, The Conscious Dietitian
“They taste like little peanut butter truffles! Fat bombs are a delicious way to increase the healthy fats in your diet, especially when following a ketogenic diet, and can be a really useful way to get an extra bit of energy, or snack on something healthy” – Aaron Day, ketogenic food blogger, FatForWeightLoss
“These egg cups are not only easy to make and perfect for a grab-and-go snack, they are also packed with protein and fat to keep you full between meals. Each egg cup provides 15 grams of protein and only 1 gram of carb while remaining only 150 calories, which is a perfect snack on a very low carbohydrate diet.” – Courtney Schuchmann, MS, RD, LDN, The Dietitian’s Digest
“Living keto or paleo doesn’t mean you have to give up sweet and crunchy foods. This delicious granola recipe is quick and easy and provides the sweet and crunchy without the carbs. Enjoy it as is, or on top of your favorite low-carb yogurt or ice cream.” – Tara Finnerty RDN, CSP, CD Sugar House Nutrition
“This is a snack or dessert that pulls its nutritional weight along with its flavor! While most jello is made from synthetic ingredients, artificial food dye and refined sugars, this recipe has only real, nutrient dense ingredients you can easily recognize. Not only is this a tasty treat, but the grass-fed gelatin provides healing collagen that’s great for your joints, supports gut health, boosts brain power, strengthens your nails and improves your skin too.” – Lizzy Swick MS, RDN, Lizzy Swick Nutrition
“When you’re hungry for something quick, fatty, and crunchy, cucumbers filled with fresh ingredients and tuna is a perfect choice! Instead of cutting this wonderful low-carb vegetable into rounds like many low-carbers do to replace crackers, switch it up by making them into boats! ” – Leanne Vogel, Author of The Keto Diet Cookbook
Follow these simple tips to create your own keto snack:
- A good keto snack is typically low in carbs, high in fat, or both. In general, no more than 10g of total carbs per snack is a good starting point.
- When it comes to fat, more is usually better for a keto diet. This is because our bodies use fat as the primary source of energy while in ketosis. A fatty snack would usually add up to around 15-20g of fat.
- Moderate amounts of protein can make the snack more filling and nutritious. However, don’t go overboard because too much protein can kick you out of ketosis. Try to stick to around 10-15 g of protein per snack.
- Before prepping your snacks, plan your meals first. This way, you can use the snacks to fill in any nutrient gaps.
Note: A common macronutrient breakdown for the ketogenic diet is 75-80% of daily calories from fat, 15-20% from protein, and 5% from carbohydrates. On a 2000 calorie/day diet, this equates to around 167-178 g fat, 25 g carbs, and 100 g protein. Consult with your doctor to determine if the keto diet is appropriate for you.
Ready, Set, Keto.
Now you have all of the information you need to take care of a grumbling stomach in-between meals. If you’re looking for entrees or desserts, try these easy keto recipes. If cooking and measuring portions just aren’t your thing, you can always look for pre-prepared keto-friendly snacks at the grocery store. There are even keto meal delivery services that bring keto snacks and pre-made meals right to your door!