For meat and cheese lovers, the keto diet is a dream—bacon and eggs for breakfast, all the guacamole you can eat, butter on literally everything.
That is, until it’s snack time—then, if you’re on the keto diet, your’e basically SOL (unless, you know, you like having an entire steak for a snack). Think about it: All the best snacks are off limits on the keto diet (damn that fickle 70 percent fat, 25 percent protein, 5 percent carbs ratio). Granola bars, crackers, cookies—all off-limits on a keto diet.
So uh, what can you snack on when following a keto diet? These easy grab-n-go keto diet snacks will help you hit your macro goals while never getting hangry. If you want to take it a step further we developed the Women’s Health Keto Made Simple bookazine, a new keto guide and meal plan (with 70+ recipes!) that’ll help you lose weight on the keto diet while still eating all your fave foods.
Now, let’s get to an ah-mazing keto snack guide that covers alllllllll the snacking bases: sweet bites, savory eats, peanut butter snacks, and more. Drooling yet? Enjoy.
Sweet Keto Snacks
1. Cinnamon Greek yogurt with walnuts
Combine two ounces of whole-milk Greek yogurt, one tablespoon chopped walnuts, and half a teaspoon cinnamon for a sweet, but healthy snack between meals, suggests Franziska Spritzler, RD, a certified diabetes educator in Huntington Beach, California.
And don’t be thrown off by the carb count: “Although the sugar and net carb counts may seem a bit high, the effective carbs are probably about half because some of the sugar has been converted to lactic acid during the fermentation process,” she says.
Per serving: 160 calories, 12.5 g fat (6.5g saturated fat), 6 g carbs, 5.5 g sugar, 25 mg sodium, 0.5 g fiber, 8 g protein.
2. Dark chocolate
If you want a little something sweet, Kendra Whitmire, RD, a nutritionist in Laguna Beach, California says dark chocolate that’s been sweetened with Stevia, not sugar, should hit the spot. Choose chocolate with more than 70 percent cocoa and stick with a small amount, like a half of an ounce.
Per serving: 59.5 calories, 6 g fat (3.5 g saturated fat), 6.7 g carbs, 2.8 g fiber, 0 g sugar, 0 mg sodium, 1 g protein.
3. Berries and cream
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There are few fruits you can eat on keto—a small amount of berries can often fit (and they’ll add much-need fiber too your diet, too). Add a quarter cup of raspberries to a bowl and cover in a few tablespoons of cream.
Per serving: 116 calories, 12.2 g fat (7 g saturated fat), 3.7 g carbs, 2 g fiber, 1.4 g sugar, 10 mg sodium, 0.4 g protein.
Savory Keto Snacks
4. Hard-boiled eggs
Just like string cheese, a hard-boiled egg provides some protein and fat, while also being pretty low-cal, says Beth Warren, RDN, author of Secrets of a Kosher Girl. Eat a couple for a filling keto diet snack or pair one with something else on this list.
Per 1 egg: 60 calories, 4 g fat (1.5 g saturated fat), 0 g carbs, 0 g sugar, 60 mg sodium, 0 g fiber, 6 g protein.
Avocados are packed with healthy monounsaturated fatty acids, along with plenty of other minerals like fiber and potassium—and they’re keto-friendly, too. “Avocados are one of my favorite keto diet snacks,” says Jessica Cording, RD, a New York-based dietitian.
She recommends eating one half of an avocado when it’s snack time. Or, if you don’t want to deal with stashing half of an avocado in your fridge, Cording recommends looking out for “gator eggs”—tiny avocados that each count as a single serving.
Per 1/2 avocado: 114 calories, 10.5 g fat (1.4 g saturated fat), 6 g carbs, 0 g sugar, 5 mg sodium, 5 g fiber, 1 g protein.
6. Kalamata olives and cucumber
One cup sliced cucumbers and 10 large olives makes for a great keto-friendly snack, with added benefits: “This is a great snack to help people in ketosis supplement their sodium levels.” says Desiree Nielsen, RD, author of Un-Junk Your Diet. When you’re in ketosis, your body needs more sodium, and “without adequate sodium, people are at risk for dehydration, constipation, and more dangerous electrolyte imbalances,” she adds.
Per serving: 71 calories, 4.8 g fat (0 g saturated fat), 5 g carbs, 2.3 g fiber, 2.1 g sugar, 285 mg sodium, 1.2 g protein.
7. Wrapped dill pickles
“One thing many people do not realize is that when eating a low-carb, ketogenic diet, the body’s need for sodium increases,” says Sarah Koenck, RD, of Virta Health in San Francisco. “Dill pickles are a great way to get in salt and a perfect vehicle for deli sandwich items, sans bread.”
For this low-carb snack, wrap one large dill pickle with one ounce sliced deli meat and once ounce sliced cheese.
Per serving: 160 calories, 9.5 g fat (6 g saturated fat), 1.5 g fiber, 3 g sugar, 3 g carbohydrates, 1645 mg sodium, 6 g protein.
8. Collard cheese wraps
“This is an easy portable snack that helps you get extra greens, while being balanced with a bit of protein,” Nielsen says. Take one large collard greens leaf (without the stem) and spread it with one teaspoon each Dijon mustard and mayonnaise. Top with one ounce sliced cheddar cheese and roll like a wrap.
Per serving: 162 calories, 13.4 g fat (7 g saturated fat), 1.3 g carbs, 1.5 g fiber, 0.4 g sugar, 269.4 mg sodium, 8.2 g protein.
9. Cucumber slices and guacamole
“This snack takes seconds to prepare and the healthy fats from this guacamole dip make it a perfectly filling and satisfying snack,” Alyssa Sharp, RD, says. Slice up half a cucumber and dip into half a cup of guacamole.
Per serving: 233 calories, 19.9 g fat (4.3 g saturated fat), 14.9 carbs, 3.3 g sugar, 14 mg sodium, 7.7 g fiber, 3.2 g protein.
10. Hummus and veggies
Surprised you can have hummus? After all, chickpeas are rich in carbs. But in small amounts, used as a “flavoring,” hummus can fit in a keto diet, says Whitmire, who practices functional and therapeutic nutrition and works with clients on the keto diet. Keep it to a tablespoon and dip in a half cup of bell pepper strips.
Per serving: 48 calories, 2.8 g fat (0 g saturated fat), 5 g carbs, 1.8 g fiber, 2 g sugar, 66 mg sodium, 3.6 g protein.
11. Almond butter and seed bites
These are perfect keto snacks alone, but they’re even tastier together, says Boise, Idaho-based dietitian Emily Norbryhn, RD, who often works with keto clients. “The fat, protein, and fiber in this snack will keep you full for hours,” she adds. Mix together two tablespoons crea\my almond butter, one teaspoon chia seeds, one teaspoon sunflower seeds, one teaspoon flax seeds, and two teaspoons pumpkin seeds. Dig in.
Per serving: 262 calories, 21 g fat, 11.6 g carbs, 7.8 g fiber, 11 g protein.
12. Bacon and bell pepper roll-ups
In this combo you’ll get fat and protein from bacon, and much-needed fiber from bell peppers. Here’s how to make it, says Chicago-area nutritionist Vicki Shanta Retelny, RDN: Wrap a slice of bacon around a slice of bell pepper, then cook in the oven until crisp.
Per serving: 83 calories, 7 g fat, (2.5 g saturated), 0.6 g carbs, 0.2 g fiber, 0.4 g sugar, 320 mg sodium, 5.1 g protein.
13. Easy tuna salad
A couple ounces of canned tuna whipped up with a couple tablespoons of mayo makes a great quick tuna salad that you can dollop on lettuce leaves, says Whitmire.
Per serving: 261 calories, 22.3 g fat (3.7 g saturated fat), 0.1 g carbs, 0 g fiber, 0.2 g sugar, 389 mg sodium, 13.6 g protein.
14. Cheese and salami
Why mess with a classic? “Cheese has almost zero carbs, and salami might have one or two grams of carbs depending on the variety,” says Norbryhn. She suggests purchasing high-quality salami from the deli, and mixing it up with different types of cheeses (gouda, Swiss, Manchego) for variety. Snack on one ounce of each.
Per serving: 215 calories, 16.5 g fat (8.4 g saturated fat), 0.6 g carbs, 0 g fiber, 0.1 g sugar, 660 mg sodium, 14.8 g protein.
15. Guacamole with bacon “chips”
Seriously, this is a thing, guys. “Avocados are a great source of heart-healthy monounsaturated fat, as well as fiber,” says Northbryhn. Cut prep time by picking up pre-made guac; some grocery stores also have breakfast hot bars where you can buy bacon slices, too. Just break two bacon slices into bite-sized pieces and dip into ¼ cup guac, she recommends.
Per serving: 170 calories, 15 g fat (3.5 g saturated fat), 6 g carbs, 4 g fiber, 0 g sugar, 560 mg sodium, 7 g protein.
16. Cottage cheese grapefruit bowls
Fruit is tough to fit into the keto diet, but in small amounts, it can work. Top a half cup of cottage cheese with segments from a quarter of a grapefruit, suggests Vicki Shanta Retelny, RDN. Bonus: Grapefruit is rich in antioxidant vitamin C.
Per serving: 136 calories, 5.1 g fat (3 g saturated fat), 11.6 g carbs, 1 g fiber, 8.2 g sugar, 410 mg sodium, 12.5 g protein.
17. Roasted chickpeas
“You might assume that you can’t eat pulses like chickpeas, beans, and lentils on the keto diet. But you totally can, especially in smaller portions,” says Amy Gorin, RDN, owner of Amy Gorin Nutrition in the New York City area. “Pulses are a good source of satiating protein and an excellent source of filling fiber—and research shows that eating them daily can help your overall health and can even help you lose weight.” Roast chickpeas and toss with oil (for added fat) and spices (to amp the flavor).
Per serving: 65 calories, 0.5 g fat (0 g saturated fat), 10.5 g carbs, 2.5 g fiber, 0 g sugar, 15 mg sodium, 3.5 g protein.
18. Brie and cherry tomatoes
An ounce of brie has no carbs (harder cheeses like cheddar contain small amounts of carbs), but offers filling fat and protein, which is why this is one of Gorin’s go-to’s. Add a half cup of cherry tomatoes for fiber and hydrating water, she says.
Per serving: 133 calories, 11.2 g fat (8 g saturated fat), 2.9 g carbs, 0.9 g fiber, 2 g sugar, 164 mg sodium, 4.7 g protein.
19. Crab salad lettuce wraps
If tuna’s not your thing, try crab, suggests Retelny. Mix a half cup crabmeat with a dollop of Greek yogurt and mustard, and dill (optional). Dig in with a fork or wrap in Bibb lettuce leaves if you’re feeling all fancy.
Per serving: 92 calories, 0.3 g fat (0 g saturated fat), 0.3 g carbs, 0 g fiber, 0.2 g sugar, 370 mg sodium, 15.7 g protein.
20. Ricotta caprese
Cottage cheese gets all the love, but don’t forget about smooth ricotta. In this twist on stuffed cherry tomatoes, Retelny suggests mixing together ricotta cheese (go for whole milk ricotta) with finely diced basil. In each hallowed out cherry tomato, dollop a half teaspoon of the mixture.
Per serving: 56 calories, 1.8 g fat (1 g saturated), 5.1 g carbs, 1.2 g fiber, 2.7 g sugar, 22 mg sodium, 2.1 g protein.
Peanut Butter Keto Snacks
21. Celery peanut butter boats with chia seeds
“This snack is packed with fiber, protein, and healthy fats, making it the perfect snack to fuel your day,” says Sharp. Spread two tablespoons peanut butter on one celeery stalk. “Sprinkle some chia seeds on top to get a healthy dose of omega-3s,” she adds.
Per serving: 225 calories, 18.3 g fat (3.6 g saturated fat), 9.8 g carbs, 3.2 g sugar, 162 mg sodium, 4.6 g fiber, 9.3 g protein.
22. Peanut butter and cream cheese
Meet your new fave keto combo: peanut butter and cream cheese. “This snack almost tastes like a dessert—think peanut butter cream cheese frosting,” says Norbryhn. Mix two tablespoons of natural peanut butter with one tablespoon whipped cream cheese.
Per serving: 215 calories, 18 g fat (1.5 g saturated fat), 8 g carbs, 3 g fiber, 2.5 g sugar, 110 mg sodium, 8 g protein.
23. Cocoa peanut butter balls
You love peanut butter cups, and this is a keto take on the classic, says Retelny. She suggests rolling a tablespoon of natural smooth peanut butter in your hands to make a ball, then sprinkling with unsweetened cocoa powder. Chill for an hour in the fridge.
Per serving: 101 calories, 8.3 g fat (1.7 g saturated fat), 5 g carbs, 2.5 g fiber, 1 g sugar, 55 mg sodium, 4.5 g protein.
On-The-Go Keto Snacks
24. Stoka bars
Over 70 percent of these bars’ calories come from fat (keto win!), namely almonds, which contain the “benefit of magnesium to support your mood and cravings,” says Lauren O’Connor, RD, owner of Nutri Savvy Health. They also contain lots of fiber (5 grams to be exact) and sugar alcohol erythritol, which keeps both the glycemic index and net carbs (4-5 g) low. And with fewer than 10 ingredients each, Stoka Bars are free of added sugars and artificial flavors. (You can stock up on Amazon!)
Per Stoka bar: 250 calories, 15 g fat, 17 g carbs, 7 g sugar, 5 g fiber, 9 g protein.
25. String cheese
This one is easy enough to do: Just keep a bunch in your fridge at home or work and grab one when you’re ready to nosh. String cheese has a nice mix of protein and fat, which can definitely help you fill up and stay full, says Cording.
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.
26. Epic meat bars
Epic is known for its low-carb and keto-friendly snacks made from the highest-quality ingredients and whole foods. They boast two grams or less of carbs in most bars and come in 11 flavors including chicken sesame BBQ, smoked salmon maple, and wild boar bacon. (You can buy on Amazon here).
Per chicken sesame BBQ bar: 120 calories, 4 g fat (0 g saturated fat), 5 carbs, 3 g sugar, 290 mg sodium, 0 g fiber, 15 g protein.
27. Flaxseed crackers
If you’re craving crackers on the keto diet (and crunchy veggies aren’t cutting it), try crackers made from flaxseed, which are high in omega-3 fats. Amp up your fat content even more by dipping these in some guacamole or topping them with cheese.
Per serving: 170 calories, 12 g fat (1.5 g saturated fat), 9 carbs, 1 g sugar, 10 mg sodium, 5 g fiber, 5 g protein.
On the keto diet, you really can’t go wrong with nuts—not only are they low in carbs and high in protein, but they’re also high in fats.
Another perk of nuts: “Research suggests that eating nuts like almonds regularly is linked to a longer lifespan, less belly fat, improved brain health, and more,”Maggie Moon, RD, author of The MIND Diet previously told WomensHealthMag.com.
Per 1/4-cup serving: 207 cal, 18 g fat (1 g sat), 8 g carbs, 2 g sugar, 0 mg sodium, 5 g fiber, 8 g protein.
Pistachios aren’t just another nut on this list—they’re actually known as the “skinny nut,” according to Alex Caspero, RD. “They are among the highest snack nuts in protein and fiber, and lower in calories than any other tree nut,” she said. They’re also low in carbs and high in fats, which makes them very keto-friendly.
Per 1.25-oz serving: 100 cal, 9 g fat (1 g sat), 5 g carbs, 1 g sugar, 180 mg sodium, 2 g fiber, 4 g protein.
30. Seaweed snacks
Miss chips? Grab roasted seaweed for a quick snack when you’re in the mood for savory + crispy. Seaweed is a great source of iodine, a nutrient that supports thyroid function, says Pegah Jalali, RD, a dietitian at Middleberg Nutrition in New York City. Top ’em with sliced avocado for additional fat, she says.
Per serving: 15 calories, 2 g fat (0 g saturated fat), 0 g carbs, 0 g fiber, 0 g sugar, 40 mg sodium, 0.3 g protein.
31. Moon cheese
Made entirely out of cheese, “this is great in a pinch, as you can find it at most Starbucks and airports across the country, making it super easily accessible,” says Jalali. (You can also buy it on Amazon to stock your pantry at home.)
Per serving: 70 calories, 5 g fat (3 g saturated fat), 1 g carbs, 0 g fiber, 0 g sugar, 140 mg sodium, 5 g protein.
32. Dang bar
It’s tough to find a grab-and-go keto-friendly bar, but plant-based Dang Bars (formerly FATBAR) are available on Amazon and have just four to five grams of net carbs.
Per serving: 200 calories, 14 g fat (4.5 g saturated fat), 11 g carbs, 6 g fiber, 3 g sugar, 55 mg sodium, 9 g protein.
33. Green smoothie
A smoothie can be a great option, especially when you’re looking for a more filling snack, says Whitmire. Avocado-packed Minty Green Protein Smoothie, anyone?
Per serving: 282 calories, 20 g fat (2 g saturated fat), 14 g carbs, 9 g fiber, 2 g sugar, 269 mg sodium, 14 g protein.
34. Lupini beans
Brami Lupini Beans come in a variety of flavors (like lime, hot pepper, and sea salt), and they are so, so tasty. (You can buy them on Amazon.) Even better: because they’re packed with fiber, they have zero net carbs. You’re welcome.
Per serving: 60 calories, 1 g fat (0 g saturated fat), 7 g carbs, 7 g fiber, 0 g sugar, 321 mg sodium, 7 g protein.
35. Sunflower seeds
These little seeds are an awesome source of healthy fat and fiber, along with a little punch of protein, Cording says. They’re also super easy to eat on the go—just stash them in your bag and whip them out when you’re hungry.
Per 1/4 cup: 190 calories, 15 g fat (1.5 g saturated fat), 7 g carbs, 2 g sugar, 360 mg sodium, 3 g fiber, 6 g protein.
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