Keto has become one of the most popular, if not controversial diets in the world over the past few years. It’s famed not just because it’s effective — which it is — but also from the fact that unlike most other diets, it actually encourages people to eat more fat.
This means you get to eat bacon, steak, and butter on everything for breakfast, lunch, and dinner! Ain’t that great?
However, the problem lies in between those meals. What are you eating for snacks? It’s 3PM and you’re still looking for something to eat? Can’t have that!
The good news is that although it can sometimes be challenging, there’s actually a bunch of tasty keto snacks for weight loss. Some of them you can even find at your local grocery, some you can buy online, others you might have to make yourselves. But don’t worry, because I’ll be here to help you out. Are you ready to get your snack on? Let’s do this!
Ready-to-eat keto snacks for weight loss
These are keto-friendly snacks that you don’t have to prepare. You can get them at the supermarket, your favorite deli, or maybe even at the gasoline station on your way to work.
Honestly, these are some of my favorite keto snacks. Specifically, raspberries, blackberries, and strawberries. Compared to most other fruits, they have some of the lowest carbs and calories, making them excellent keto-friendly snacks. Here’s a quick look at how much carbs and calories these berries have per quarter cup:
Carbohydrates (per ¼ cup)
Calories (per ¼ cup)
If it’s these berries, you could just grab a fistful of these and get back to what you were doing. They’re great for curbing the sweet cravings, too!
However, if it’s berries you’re looking for, make sure to avoid blueberries. Compared to the 3 I just mentioned, it’s packed with more carbs and if you’re not careful, it could easily snap you out of ketosis.
If you’re on keto, you know avocados are almost always going to be a part of your diet, so why not have it for snacks, too?
The fruit is loaded with nutrients like vitamin C, E, and a bunch of B vitamins. In terms of macros, ¼ of a whole avocado gets you around 81 calories, 7 grams of fat, and 4 grams of carbohydrates. A lot of those carbs come from fiber, too, so in reality, a quarter of an avocado only has 1 gram of net carbohydrates. The rest of the avocado, you can use for other keto-friendly recipes (which we’ll get to later on).
Really, it’s as perfect a snack as you can get for the ketogenic diet.
Another fruit that’s great as a keto snack for weight loss is the coconut. Its tree gives fruit all-year round, too, so there’s always someone (or some place) selling it.
You’re going to want your coconut fresh as well. ¼ cup of raw, shredded coconut meat is going to get you around 71 calories, 7 grams of fat, and 3 grams of carbs. Like avocados, a lot of that carb content is mostly fiber. So, in reality, you’re only getting around 1 gram of net carbohydrates.
Try to avoid the dried and processed coconuts because they could have unwanted sugars. Also, coconut water has a relatively high amount of carbohydrates so try to limit those, too.
I’m going to be honest here. I’m not a big fan of olives. They taste weird to me. But I can’t deny that they’re one of the greatest treasures of keto.
Per 100 grams, olives carry 145 calories, 15 grams of fat, and less than 1 gram of net carbs. Grab yourself a few pieces and you’re good to go.
There’s a bit of a debate in the keto community about the keto-friendliness of pickles but I think, in moderation, it can be a great snack.
However, you do have to be careful which brand and type of pickles you want to get.
Always check the label and make sure the brine doesn’t have any sugar in it. Also, you’re going to want those that only use zero- to low-calorie herbs and spices.
What I usually recommend is McClure’s Spicy Dill Pickles but if there’s a grocery store or health store near you that sells low carb, low calorie pickles, you could always opt to get those.
First of all, this doesn’t apply to all vegetables. In particular, you’re going to want to avoid starchy vegetables like potatoes, yams, peas, corn, and several others. In case you wanted to read more about ketogenic foods you need to avoid, we’ve got a list that can help.
That being said, my favorite ones to snack on are cucumbers — just because I think they’re tasty enough on their own. Plus, they’re very low in calories and carbs at just 8 calories and less than 2 grams of carbs per half a cup.
Other vegetables you could use are zucchinis, eggplants, and celery. Carrots could work, too, but it has relatively more calories and carbs than the others I previously mentioned, so you’re going to have to be more careful. Nevertheless, they all go well with some sort of keto-friendly dip like guac or cream cheese.
By itself, kale is perhaps one of the most keto-friendly greens in the market. It has almost 0 net carbs and very low calories per cup.
But, let’s be honest. You don’t really want to snack on raw kale, do you? I know I don’t.
What I do instead is grab a bag of kale chips. Personally, I like Rhythm Superfoods kale chips. It comes in 2 flavors — kool ranch and original — and only has 100 calories, 5 grams of carbs, and 7 grams of fat.
For most any other diet, nuts are considered healthy snacks. For keto, you mostly want to stay away from these starchy legumes but there are a few low-carb, high-protein, high-fat options out there that you can get away with. Here are a few of them (measured per ¼ cup):
While pecans, brazil, and macadamia nuts make excellent keto snacks for weight loss, you need to remember that they also have relatively high calories. So, pace yourself and don’t get carried away.
This is another one of my favorite keto-friendly snacks. Per ¼ cup, sunflower seeds get you around 205 calories, 4 grams of net carbs, 7 grams of protein, and 18 grams of fat.
If you do decide to get this on your next grocery day, I suggest you get ones that are still in their shells. The de-shelling takes time and can be somewhat of a hassle which, in turn, might help control how much you eat.
Flax seed crackers
Speaking of keto-friendly seeds, I sometimes order a few packs of flax seed crackers to treat myself between meals. I mostly go with Doctor in the Kitchen’s Flackers when I can. It comes in either cinnamon & currant, dill, rosemary, savory, sea salt, or tomato basil flavors. Each of them have different sets of macros but generally, each serving (8-10 crackers) gets you 140-160 calories, 8-12 grams of fat, 5-6 grams of protein, and only 1-6 grams of net carbs.
Cacao nibs and dark chocolate
We had several cacao trees growing in our backyard, so I grew up eating cacao pulp. My mother would always save the beans, dry them under the sun, and after some time, grind them up to make the most amazing hot cocoa and chocolate rice porridge. Little did I know that the main ingredient from my childhood nibbles actually makes some of the best keto snacks for weight loss.
Specifically, cacao nibs and dark chocolate.
Cacao nibs — beans that have been chopped up into bite-sized pieces — are pretty much as close as you can get to eating raw cacao. As you might expect, they taste somewhat like chocolate with a more earthy flavor. If you’re interested, try to get organic and unsweetened kinds like the ones Alovitox sells. It’s low in calories (19), low net carbs (2 grams), and moderately high in protein (4 grams) per tablespoon.
If cacao nibs are a little hard to find, dark chocolate is also an option. Although, be sure to get the unsweetened kind with 70% cocoa or higher. Anything less than 70% isn’t going to be keto-friendly if you ask me.
BRAMI Lupini Beans
Advertised specifically for keto, these little bags of goodness are said to have more protein than eggs, more fiber than edamame, less calories than almonds, and less carbs than chickpeas. BRAMI Lupini Beans also come in different flavors including balsamic & oregano, chili & lime, garlic & rosemary, hot chili pepper (my personal favorite), salad topper, and sea salt & vinegar.
Each flavor has small differences in their macros but generally, they come with 60-65 calories, 7 grams of protein, and 0-1 gram of net carbs.
There’s a bunch of cheese that are keto-friendly. For instance, there’s parmesan, goat’s cheese, blue cheese, and the ever popular cream cheese. If you have these in your pantry, you can definitely snack on them — in moderation, of course — and still be in ketosis.
However, what I prefer is string cheese. It’s easy to find and I can take a stick or 2 with me when I leave home. I usually get my cheese fix from Organic Valley but any brand, as long as you remember to check the label and NOT get the low-fat option, should be fine in reasonable amounts.
Dang Keto Bars
With 210 calories, 9-10 grams of protein, 4-5 grams of net carbs, and 14-16 grams of fat, Dang Keto Bars are, in my opinion, one of the best keto snacks for weight loss out there.
Clearly, the high-fat, low-carb, and high-protein is great but what makes it even better is that it comes with multiple tasty flavors, including almond vanilla, cardamom chai, chocolate sea salt, lemon matcha, peanut butter, saigon cinnamon, and toasted coconut.
EPIC Protein Bars
Like some of the other ready-to-eat snacks on this list, EPIC Protein Bars come in several flavor options. Of course, they’re all packed with protein, ranging from 6-13 grams per bar. However, among all of its flavors, perhaps the most keto-friendly are chicken sriracha, beef, apple & bacon, and EPIC Venison Sea Salt & Pepper Barsvenison, sea salt & pepper because they have the least amount of carbs (2-4 grams).
Easy prep keto snacks
Ready-to-eat snacks are convenient, sure, but I think there’s something special about having to prepare your own food. So, here are some of my go-to recipes that aren’t just great for keto and weight loss, but super easy to make, too.
*Just a heads up: a lot of these recipes revolve around keto-friendly whole foods listed above (e.g. berries, avocados, veggie sticks, etcetera)
What’s keto without a little guac, amiright?
Having said that, I like my guacamole simple which is exactly what this sugar-free recipe from My Keto Kitchen gets me.
All you’re going to need are avocado, garlic, a few spices (cumin, chili powder, and smoked paprika), cilantro, scallions, sour cream, and of course, salt & pepper.
Mash the avocado’s flesh with a fork until you’re happy with how creamy or lumpy it is, mix in all the other ingredients, and you’re done! I think this goes well with vegetable sticks and flax seed crackers.
Uh-huh. You get to eat bacon for snacks! That’s just one of the things that makes keto such an incredible diet.
However, you shouldn’t just grab any brand of bacon off the shelf. Try to look for brands that don’t add any sugar to their bacon, like Pederson’s sugar-free bacon for example, to minimize the amount of carbs you’re getting.
Once you’ve found the keto-friendly bacon that suits your tastes, it’s all just a matter of cooking it however you want — pan-fried, oven-baked, crispy, soggy, and however else bacon can be cooked. You could even chop up your bacon and sprinkle it over guacamole!
Hard boiled eggs
Another simple snack you can prepare while on keto are hard boiled eggs. You don’t have to throw away the yolks either.
Every 1 large egg gets you 78 calories, 6 grams of protein, 5 grams of fat, and less than 1 gram of carbs.
The amount of time you leave the eggs in boiling water determines the finished product so I’ll leave that up to you. If you need help, however, Delicious Meets Healthy has a fantastic guide that should help make cooking hard boiled eggs fail-proof. To make this snack even better, you could sprinkle over some salt, pepper, cayenne, italian seasoning, or any other herbs and spices that have zero to low calories.
Anything dipped in chocolate
Uhh… by anything, I actually mean anything that’s keto-friendly. For example, veggie sticks, strawberries, keto crackers, and even bacon. They’re great as they are but, like almost anything else, dipping them in freshly made chocolate sauce makes them so much better.
No Bun Please has an excellent but super tasty recipe if you want to check it out. You’re only going to need heavy cream and chocolate bars. However, you might want your chocolate bars to be unsweetened and have at least 70% cocoa to make sure it’s as keto-friendly as it should.
Smoky garlic pumpkin seeds
You can definitely buy keto-friendly pumpkin seeds from the store (or online) if you want but, to me, the premade ones don’t even hold a candle to what you can easily make at home.
I believe Sophia DeSantis from Veggies Don’t Bite has one of the most delicious but simple ways to do it. All you need are raw pumpkin seeds (duh), smoked paprika, garlic powder, salt, and your favorite oil. Just mix all these ingredients in a bowl, place them in a baking pan, and bake them for 20-30 minutes or until they’re brown and crispy.
Each serving gets you 193 calories, 16 grams of fat, 10 grams of protein, and just 3 grams of net carbs.
Yogurt with your choice of nuts
First of all, try to use full-fat yogurts whenever you’re on keto. Second of all, try getting plain greek yogurt when you can because they generally have slightly less carbs than regular yogurt. Fage’s Total 5% is a good example of this but if you have other brands you like better, that’s fine, too.
Anyhow, yogurt, by itself is a great keto snack for weight loss but adding pecans, macadamias, or maybe even a few almonds makes it better. Just be sure to read the label and adjust your portion sizes accordingly.
Celery with cream cheese or peanut butter
This, I discovered by accident. I was craving peanut butter sandwich this one time but I didn’t have keto-friendly bread with me. So, I used celery sticks and smeared peanut butter there instead.
I wouldn’t be recommending this to you if I didn’t think it was delicious. Apparently, a lot of people think so, too, because this is actually quite a common snack in the keto community. Also, cream cheese works just as well.
Keto snacks that are slightly more complicated to make
…but still quite easy if you get used to making them.
Don’t worry. Although they’re slightly harder to make, you don’t need to be a trained chef to enjoy making (and eating) them.
Avocado tuna salad
Tuna salad typically comes with mayo but here, you’ll be using avocado instead. The switch makes the salad creamier and, in my opinion, more delicious, too.
What makes this recipe relatively hard is that it requires a lot of chopping. Other than that, it’s just like any other salad where you put all the ingredients in a bowl, toss ‘em up, and serve.
Layla from Gimme Delicious has detailed instructions on how you can easily make this.
Sausage stuffed mushrooms
For this Keto Karma recipe, you will only be needing 4 ingredients: portobello mushrooms, cream cheese, pork sausage, and spinach.
It isn’t particularly challenging but you do have to use both the stove top (to saute mushroom stems and spinach, and to brown sausage) and the oven.
This recipe does pack a bit of calories at 305 though but it’s also loaded with 15 grams of protein, 25 grams of fat, and a meager 3 grams of carbohydrates.
Keto chocolate mousse
Craving sweets on a ketogenic diet? No problem!
You’ll be needing cream cheese, heavy cream, vanilla extract, cocoa powder, salt, and your choice of zero-calorie sweetener for this recipe. To make things a lot easier, whip out the electric mixer.
Basically, you’ll be beating the cream cheese until it’s light and fluffy then slowly add the rest of the ingredients. It takes a bit of effort but, trust me, it’s worth it.
Each serving of this chocolate mousse nets you 373 calories, 37.6 grams of fat, 5.4 grams of protein, and 6.9 grams of carbohydrates.
Keto chocolate chip cookies
Okay, I have to admit — this one’s a little tricky. I mean, I’m not much of a baker so maybe that’s why but if you have a sweet tooth and are looking for a low-carb snack, I think this is definitely a must-try.
Paola van der Hulst from Gnom Gnom, in my opinion, has one of the most detailed recipes I’ve seen and the end result, when done right, tastes absolutely incredible. Her recipe makes 18 cookies with just 149 calories and 1.5 grams of net carbs as well as 13 grams of fat and 2.2 grams of protein per cookie.
No bake chocolate almond protein bars
For those of you who suck at baking things like I am, Lindsay Cotter’s no bake protein bars might be the next best thing, if not better.
The recipe makes 12 protein bars with only 169 calories each. Each bar is pretty high in fat (10.8 grams) and protein (7.1 grams). However, it also comes with 10.8 grams of carbs which can be a lot for some people. So, although the carb content includes 2.8 grams of fiber, you might want to limit your consumption to 1 bar per day just to be on the safe side.
No bake keto coconut bars
Craving sweets but don’t want chocolate? That’s fine. Try Katrin Nürnberger of Sugar Free Londoner’s no bake coconut bars instead.
This recipe only calls for 5 ingredients: unsweetened desiccated coconut, coconut cream, coconut oil, sugar free syrup, and dark chocolate. As always, you’re going to want your dark chocolate to at least be 70% cocoa.
The recipe is pretty simple, too. Simply blend all the ingredients together (minus the chocolate), line them up in a pan, and refrigerate for 15 minutes. Then, melt the chocolate in the microwave, drizzle it on top of your coconut bars, and return the entire thing back in the fridge for another 10 minutes or until the chocolate firms back up. All you have to do from here is cut ‘em up and enjoy your tasty snack.
If you follow the recipe, one batch should get you 24 servings with each serving netting you 115 calories, 10.7 grams of fat, and less than 2 grams of net carbs.
The bottom line is that while the ketogenic diet can be restrictive especially when it comes to snacks, there are still plenty of tasty options out there for you to choose from, including the 28 I’ve listed here. These snacks are fairly easy to get, too — some you can from the groceries, others you can order online, and if you’re feeling fancy, there are a lot of delicious yet simple recipes you can try at home.
All you have to remember is that when snacking on a keto diet, you need to take note of your carbohydrates so always, always look for low-carb options.
I hope this helps! Oh, and while you’re enjoying these tasty treats, tell your friends about us, will ‘ya? Thanks!