Just like the carnivore diet, the keto diet has been adopted by more people in recent years. Although similar, the two should not be mistaken as interchangeable, as they can be quite different based on the level of restriction and food groups that participants eat. However, they are both similar in the sense that traditional snacks like potato chips, crackers, and granola bars tend not to meet the diet requirements. In this blog, we will review several keto-friendly snacks, and you can gauge the best keto snacks for your consumption.
Key Takeaways
- What is the Keto Diet?
- What Are Keto-Friendly Snacks?
- 8 Best Snacks to Eat While on a Keto Diet
- 4 Best on-the-Go Keto Snacks
- What Are the Best Keto Snacks for Different Needs?
- Shopping Tips for Keto Snack Products
- Storage and Freshness Tips
- The Final Takeaway: Snacking on Keto Diet
What is the Keto Diet?
The ketogenic diet, known as the keto diet for short, is a diet that involves consuming foods that are low in carbs, high in fat, and moderate in protein. The objective of this diet is to help with weight loss and boost energy levels by converting fat into energy instead of carbohydrates.
People who are on this diet would have a carb intake limit of 20 to 50 grams daily. From a macronutrient standpoint, this would mean consuming 5 to 10% carbohydrates, 30% to 35% protein, 55% to 60% fat.
Following a ketogenic diet offers several health benefits, such as helping with weight loss and the prevention of health conditions like diabetes, cancer, epilepsy, and Alzheimer’s disease.
What Are Keto-Friendly Snacks?
Keto-friendly snacks would mean any snacks that are mainly low in carbs and high in fat. Some common keto-friendly snack options include nuts, seeds, hard-boiled eggs, avocado, cream cheese, olives, and dark chocolate, to name a few.
You can find a lot of these options easily in grocery stores. For pre-packaged snacks, you want to make sure that you are also checking the nutrition label to see how much carb and fat content there is in the snack.
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If you’re craving the crunch of a crisp or a snack that is traditionally made with carbs, here are the best keto snacks you can try out while still sticking to your keto diet.
1. Whisps Cheese Crisps
Similar to cheddar-flavoured chips, Whips Cheese Crisp gives you the savoury satisfaction of biting into a cheesy snack, by using 100% real cheese! Even better, rather than just a generic “cheese flavour”, they have a variety of flavours made with those cheeses, like Asiago and Parmesan. In fact these are one of the best keto snacks as they also contain 0 carbohydrates, but are high in protein and fat content without losing out on the crunch and flavor.
Nutritional Profile (per serving/28 g):
- Net carbs: 1g
- Fat: 11g
- Protein: 11g
- Calories: 140
Pros:
- Made from 100% real cheese
- Little to zero carbohydrates
- High protein and fat content
- Satisfying crunch
- Comes in 3 flavors
Cons:
- Can be expensive per serving
- May be too salty for some people
- Limited availability in some stores
- Can crumble easily in bags
2. Quest Protein Chips
If you’re someone who prefers tortilla chips instead of the traditional potato chip, but are on the keto diet, not to worry, as you can still satisfy your corn-flavored craving with Quest Protein Chips. They are made with keto-friendly ingredients, while still maintaining the classic tortilla corn taste without the high-carb content or added sugars.
Nutritional Profile (1 bag/1.125 oz):
- Net carbs: 4g
- Fat: 5g
- Protein: 19g
- Calories: 140
Pros:
- High protein content
- Authentic chip-like texture and flavors
- No added sugars
- Widely available
- Multiple flavor options
Cons:
- Higher in carbs than pure cheese options
- Can be expensive
- Some artificial ingredients
- May cause digestive issues for sensitive individuals
3. Keto Bars by Perfect Keto
Many mainstream, popular choices for protein bars often contain a high amount of carbs. However, Perfect Keto Bars are one of the best keto snacks with the lowest amounts of carbs in their protein. bars. They’re also available in comfort flavours like Chocolate Chip Cookie Dough, Salted Caramel, and Lemon Poppy Seed. Interestingly, each bar contains grass-fed collagen protein and is sweetened with stevia and monk fruit instead of sugar alcohols that can cause digestive discomfort usually associated with sugar alcohols.
Nutritional Profile (1 bar/1.7 oz):
- Net carbs: 3g
- Fat: 18g
- Protein: 10g
- Calories: 220
Pros:
- Premium, clean ingredients
- No sugar alcohols
- High-quality fats and proteins
- Multiple indulgent flavors
- Satisfying and filling
Cons:
- Expensive compared to other bars
- Dense texture may not appeal to everyone
- Limited availability in physical stores
- High calorie density
4. Legendary Foods Nut Butters
If you’re just starting with incorporating more keto-friendly options, swapping out foods you eat daily, like nut spreads, can make the shift easier than changing your entire pantry. Legendary Foods has the best keto snack butters with flavors like Chocolate Hazelnut, Vanilla Cinnamon Bun, and Maple Waffle.
Nutritional Profile (2 tbsp serving):
- Net carbs: 2g
- Fat: 16g
- Protein: 6g
- Calories: 180
Pros:
- Dessert-like flavors and textures
- Made with natural sweeteners
- Contains beneficial MCT oil
- Multiple flavor varieties
- Versatile usage options
Cons:
- Very easy to overeat
- Expensive compared to regular nut butters
- Some flavors contain artificial ingredients
- Limited shelf life once opened
5. Moon Cheese
If you are someone who loves cheese puffs but can no longer indulge in traditional or mainstream options due to the keto diet, Moon Cheese has just the perfect option for you that is free from artificial ingredients. Made with 100% real cheese, it’s also available in familiar flavours like Cheddar, Gouda, Pepper Jack, and Mozzarella.
Nutritional Profile (1 package/0.5 oz):
- Net carbs: 1g
- Fat: 7g
- Protein: 7g
- Calories: 90
Pros:
- 100% real cheese with no additives
- Shelf-stable without refrigeration
- Intense, concentrated cheese flavors
- Light, crunchy texture
- Individual portion packaging
Cons:
- Expensive per ounce
- Can be very salty
- Limited availability
- Easy to eat multiple packages
6. Pili Hunters Pili Nuts
Pili nuts represent one of nature’s most perfect keto foods, containing more fat and fewer carbs than any other tree nut. Pili Hunters sources these exotic nuts from sustainable farms in the Philippines, offering them in flavors like Original Sea Salt, Coconut, and Himalayan Salt.
Nutritional Profile (1 oz serving):
- Net carbs: 1g
- Fat: 22g
- Protein: 3g
- Calories: 210
Pros:
- Highest fat content among tree nuts
- Extremely low in carbohydrates
- Sustainably sourced
- Unique, buttery flavor
- Small portions provide lasting satisfaction
Cons:
- Most expensive nut variety
- Limited availability
- May be too rich for some palates
- Small serving sizes due to high calorie density
7. Lakanto Sugar-Free Chocolate
Lakanto has 85% Dark Chocolate and Sugar-Free Chocolate Chips, which have traditional chocolate texture and flavor profiles while eliminating all sugars and sugar alcohols that can cause any irritation to your digestive system.
Nutritional Profile (4 squares/0.35 oz):
- Net carbs: 3g
- Fat: 6g
- Protein: 1g
- Calories: 70
Pros:
- Sweetened only with monk fruit
- No sugar alcohols or digestive issues
- Rich, authentic chocolate flavor
- Antioxidant benefits from dark chocolate
- Suitable for baking applications
Cons:
- Expensive compared to regular chocolate
- Limited flavor varieties
- Can be bitter for those used to milk chocolate
- Easy to overconsume
8. Keto and Co Granola
Keto and Co Granola offers the familiar crunch and sweetness of your regular granola choices, but without the grains. Instead, they replicate the texture using almonds, pecans, coconut flakes, and seeds to create cluster-like textures similar to traditional granola.
Nutritional Profile (1/4 cup serving):
- Net carbs: 3g
- Fat: 11g
- Protein: 4g
- Calories: 130
Pros:
- Authentic granola texture and experience
- Made with whole nuts and seeds
- No grains or sugar
- Versatile usage (cereal, yogurt topping, snacking)
- High fiber content
Cons:
- Expensive compared to regular granola
- Dense and calorie-rich
- Limited flavor options
- May be too sweet for some preferences
4 Best on-the-Go Keto Snacks
1. Epic Provisions Beef Bars
These protein bars are completely made of grass-fed beef bars, added nuts and dried fruits (in keto-appropriate amounts) to create high-quality proteins and fats that are still shelf-stable for travel, hiking, or busy schedules. The combination of grass-fed beef with complementary ingredients creates more complex flavors than traditional jerky products.
Nutritional Profile (1 bar/1.5 oz):
- Net carbs: 4g
- Fat: 12g
- Protein: 15g
- Calories: 180
Pros:
- Grass-fed, high-quality beef
- Substantial, meal-like satisfaction
- Shelf-stable for travel
- No refrigeration required
- Unique flavor combinations
Cons:
- Higher in carbs than pure meat snacks
- Expensive per serving
- Can be tough or chewy
- Limited availability in some regions
2. Country Archer Zero Sugar Beef Jerky
Country Archer’s Zero Sugar grass-fed beef jerky is the most similar to regular jerky, and is still available in familiar flavours like Hickory smoked as well.
Nutritional Profile (1 oz serving):
- Net carbs: 2g
- Fat: 2g
- Protein: 16g
- Calories: 90
Pros:
- Made from grass-fed beef
- Zero added sugars
- High protein concentration
- Authentic jerky flavors
- Long shelf life
Cons:
- Can be expensive per ounce
- May be too salty for some people
- Tough texture may not appeal to everyone
- Limited fat content compared to other keto snacks
3. Primal Kitchen Collagen Fuel Bars
The inclusion of collagen protein by Primal Kitchen Collagen Fuel Bars sets these bars apart from typical protein bars, providing amino acids that support skin elasticity, joint health, and gut lining integrity. The clean ingredient list avoids artificial sweeteners and inflammatory oils.
Nutritional Profile (1 bar/1.7 oz):
- Net carbs: 4g
- Fat: 15g
- Protein: 12g
- Calories: 190
Pros:
- Contains beneficial collagen protein
- Clean, whole food ingredients
- Multiple health benefits beyond nutrition
- Satisfying texture and flavors
- No artificial sweeteners
Cons:
- Higher price point
- Limited flavor options
- Dense, rich texture
- It may be too filling for light snacking
4. Bulletproof Original Beef Bars
Bulletproof creates premium beef bars using grass-fed beef combined with brain-supporting fats like Brain Octane MCT oil. These bars are specifically formulated to support cognitive function while providing sustained energy for demanding mental or physical activities.
The addition of MCT oil provides rapid ketone production, making these bars particularly beneficial for maintaining mental clarity and energy during busy periods. The combination of high-quality protein and beneficial fats creates lasting satisfaction in a convenient, portable form.
Nutritional Profile (1 bar/1.5 oz):
- Net carbs: 2g
- Fat: 14g
- Protein: 12g
- Calories: 180
Pros:
- Contains beneficial MCT oil
- Supports cognitive function
- High-quality grass-fed beef
- Clean ingredient profile
- Sustained energy provision
Cons:
- Premium pricing
- Limited flavor variety
- May cause digestive sensitivity in some people
- Dense, rich texture
What Are the Best Keto Snacks for Different Needs?
For Weight Loss: Quest Protein Chips and Epic Beef Bars as they have higher protein content and moderate fat levels to support satiety without excessive calories. Quest Protein Chips and Epic Beef Bars
For Athletic Performance: Bulletproof Beef Bars and Perfect Keto Bars contain MCTs that rapidly convert to ketones, providing immediate energy for workouts while supporting recovery.
For Sweet Cravings: Legendary Foods Nut Butters and Lakanto Chocolate provide familiar dessert-like flavors like natural sweeteners that don’t compromise ketosis.
Shopping Tips for Keto Snack Products
Reading Labels Effectively
- Always check total carbohydrates and subtract fiber and sugar alcohols to calculate net carbs.
- Be cautious of products claiming “keto-friendly” that may contain hidden sugars or high-carb ingredients.
Quality Ingredients Matter
- Prioritize products made with whole food ingredients, grass-fed proteins, and natural sweeteners.
- Avoid snacks containing inflammatory oils like soybean or canola oil, artificial preservatives, or excessive amounts of sugar alcohols.
Portion Control Strategies
- Many keto snacks are extremely calorie-dense.
- Choose products with individual packaging or pre-portion larger packages into appropriate serving sizes to prevent overconsumption.
Storage and Freshness Tips
Maintaining Product Quality
- Store opened packages in airtight containers to maintain freshness and prevent rancidity common in fat-rich products.
Travel Considerations
- Choose shelf-stable options for travel and keep temperature-sensitive products like nut butters or chocolate in cool, dry places.
Budget-Friendly Keto Snacking
Cost-Effective Options
- Buy in bulk when possible and look for subscription services that offer discounts on regular deliveries.
- Otherwise, try meal prepping your keto snacks by trying out recipes posted online or in keto forums
The Final Takeaway: Snacking on Keto Diet
Focus on the best keto snacks with clean ingredients, appropriate portions, and products that fit your lifestyle, while still being able to indulge in your comfort foods. Don’t feel restricted by your diet, but instead, create alternatives that are aligned with your goals.
Ready to track your keto snack intake? Download the Eato app to easily monitor the carbs, fats, and proteins in your favorite keto snack products with AI-powered photo recognition.
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