Learn & WatchSubmitMagazine
- Breakfast Brunch
- Appetizers Snacks
- Lunch /Dinner
- Side Dishes
- Sauces & Stuff
ShopWe independently research, test, review, and recommend the best products-learn more about our process. If you buy something through our links, we may earn a commission.
- Current Issue
- Digital Issue & Back Issue Library
- Online Extras
- FREE Newsletter
- Give a Gift
- Online Education
- Manage My Account
- Contact Us
The Best Keto Snacks to Fuel Your Keto LifePublished: 14 Aug 2023Expert Contributions By
Superheroes get all the credit for saving the day, but no one ever mentions quick snacks! Whether you’re too lazy to cook or you’re at work and can’t step out for lunch (I certainly can sympathize), a quick bite will satisfy your cravings. Snacking is a little more complicated in the case of a keto dieter, however, because you need low-carb, high-fat, and moderate-protein snacks. The good thing is, keto snacks are everywhere — you only need to know where to look — and, luckily you’re in the right place. Here, we’ll highlight some of the top keto snacks in 2023 and include tips on choosing the perfect treats for your diet. Let’s get started!Best OverallNICK’S Keto Snack BarsMost DeliciousMunk Pack Keto Nut & Seed BarsBest Sweet TreatTom & Jenny's Keto CandyMost FlavorsHighkey Keto Mini CookiesBest Meal ReplacementSlimFast Keto Fat BombBest ValueQuest Keto Peanut Butter CupsMost VersatileNature’s Heart Mixed Nuts SnackBest Keto ChipsHilo Life Keto Tortilla ChipsShow contents
Buying Guide: Keto Snacks
Congrats on starting your keto diet. You’ve taken the first step towards a healthier lifestyle. But it can’t be easy, right? Fewer food options and a sudden hunger that hits you in the middle of the day or at night? Terrifying.
We understand your situation, and we want to reassure you that there’s no reason for you to drop the ball and betray your diet by munching on snacks with higher carbs than a beet farm. All you have to do is explore and choose some amazing keto snack options, and you’ll be good to go. The best part is that these snacks taste just as good as regular snacks, if not better.
“But where can I find keto snacks? It’d take me forever to find healthy and tasty keto snacks.”
No, you don’t have to scour the earth to find these snacks — the tools to find them are right in this buying guide. Here, we’ve assembled just about everything you should know about keto snacks so you can make a well-informed purchase. Let’s get started!
Keto Snacks Explained
Keto snacks are food items with low carb, high fat, and moderate protein content. Between your early morning coffee, afternoon pick-me-up, and between-meal hunger pangs, a great keto snack pantry is the way to satisfy your cravings without sending your keto diet off the rails. They come in all sorts of shapes, sizes, flavors, tastes, and lots more. The best keto snacks are super tasty, and as long as you keep eating them at a healthy rate, you’ll be well on your way to living a truly healthy life.
Common Ingredients in Keto Snacks
Because of the strict requirements for keto snacks, it’s not ideal to use conventional ingredients for baking these snacks. You’ll need keto-suitable ingredients to make a truly healthy snack, and you can find some of them below:
- Green onions
- Green cabbage
- Red bell pepper
- Coconut cream
- Raspberries, strawberries, and blueberries
- Leaf lettuce
- Almond flour
- Cherry tomatoes
- White onion
- Bleu cheese
- Ground beef
- Almond butter
- Salted butter
- Cream cheese
- Boneless, skinless chicken breasts
- Vanilla extract
- Cocoa powder
- Sesame seeds
- Coconut oil
- Sesame oil
- Ground ginger
- Avocado oil
- Garlic powder
So, if you ever decide to make your own keto snacks, these are some of the ingredients that should be on your shopping list. Some of these items may also be consumed as keto snacks themselves. But, of course, the tricky part is finding the right recipe and following it exactly. And, unless you have a lot of time on your hands and are a world-class chef, that’s pretty much impossible — hence the need to buy ready-made keto snacks.
Health Benefits of the Keto Diet
Keto snacks are meant to be compatible with the keto diet, which many people have adopted for its health benefits. As such, they’ll help you achieve the benefits of the keto diet. According to Raj Dasgupta, MD, this is how the keto diet works: “by limiting carbohydrates and increasing fat intake, the body enters a state of ketosis, using fat as the primary energy source instead of glucose. This can lead to weight loss, improved insulin sensitivity, and reduced risk of chronic diseases such as type 2 diabetes and heart disease.”
Below, we’ve listed some of the keto diet’s most notable health benefits:
- Reduced blood sugar level
- Healthy weight loss
- Enhanced brain functions
- Improvements in PCOS symptoms
- Reduced risk of stroke and heart diseases
- Better, fresher skin
- Reduced risk of developing some cancer forms
That said, as with any kind of snack, it’s important to eat keto snacks in moderation. Raj Dasgupta, MD notes that, when following a keto diet, “some people may experience digestive issues such as constipation or diarrhea, especially if they are not consuming enough fiber. Eating too many high-fat foods may also increase the risk of heart disease and other health problems.” So, while keto snacks are generally a healthy addition to anyone’s diet, listening to your body and keeping an eye on what you’re eating is a must.
Picking Keto Snacks: Factors to Consider
You wouldn’t be doing yourself any favors if you just grabbed any snack with a “keto-free” label slapped on it. Instead, you should do some research before choosing anything to eat on a keto diet. Luckily, I put the “due” in due diligence, so take a look at what you should look for in the perfect keto snack.
You should already know to check the ingredients of anything you ingest. But, when looking for keto snacks, the ingredient requirements are pretty different. For example, I’d suggest looking for keto snacks that are free of additives like artificial sweeteners and flavors. Also, the protein sources should be from whole food ingredients like beef, chicken, and pork.
The macronutrient composition of the ideal keto snack should be 70% fat, 15% to 20% protein, and 5% to 10% carbohydrates. You’ll want to keep a close eye on the carb content because too much of it can jeopardize your ketogenic diet.
Keto snacks, just like regular snacks, come in different forms, and you just have to choose what you love best. The most common keto snacks are kebabs, salads, cookies, chips, ice cream, egg muffins, sandwiches, broth, smoothies, fermented vegetables, and yogurt. All these keto snack options are incredibly tasty when prepared properly, so feel free to intrigue your taste buds with these products.
Comparing the Top Keto Snacks of 20231– Best Overall
NICK’S Keto Snack Bars are the perfect guilt-free treat for any occasion. This unique keto-friendly nut bar offers an indulgent combination of roasted nuts and sweet chocolate, without the added sugar. With just 1 gram of sugar and 3 grams of net carbs per bar, it’s a great replacement snack or source of energy without breaking your daily nutritional goals.
Whether you’re heading out on a hike or taking a break between workouts, this snack bar provides a delicious, nutritious source of energy that’ll keep you going throughout the day. These bars are also low in calories, too, containing only 180 per bar. Honestly, it’s snacks like this one that make me want to stick to a healthy lifestyle! Delicious, nutritious, and satisfying, these bars are the best overall keto snack on this list.Key Features
2– Best for Dinner
- Packed with 5 grams of protein
- No added sugar
- Only 180 calories per bar
Pasta is irresistible. Whether you like yours drenched in delicious red sauce or the goodness of creamy white sauce, now you can enjoy twirlable and sauceable pasta without the carbs. Stay faithful to the keto diet with a range of noodles made of konjac, a low-carb and high-fiber Southeast Asian plant.
This keto snack is also very low-calorie, meaning you can enjoy your favorite dishes completely guilt-free. Available in four crave-worthy shapes, including spaghetti, rice, fettuccine, and angel hair, this pasta is sure to revolutionize dinnertime.Key Features
3– Most Delicious
- Plant-based konjac noodles
- Low in carbs, rich in fiber
- Vegan, keto-friendly, kosher, and naturally gluten-free
The Munk Pack Keto Nut & Seed Bars are perfect for those looking for a delicious, nutritious treat. Not only are these bars low-carb, gluten-free, and plant-based, but they also contain no added sugar. Each bar contains only 2 to 3 grams of net carbs and 1 gram of sugar or less, making them ideal for those looking for an energy boost.
Crafted with a combination of real food ingredients and wholesome nuts and seeds — including almonds, walnuts, pecans, flaxseeds, sunflower seeds, and pumpkin seeds — these keto snacks have all the ingredients you need to maintain balanced nutrition. And, at only 140 calories apiece, I’d happily enjoy one of these bars as a quick, guilt-free snack.Key Features
4– Best Sweet Treat
- No added sugar
- Packed with healthy fats like omega-3 fatty acids
- Plant-based and gluten-free
Whether you’re on a certain diet or have diabetes, Tom & Jenny’s Keto Candy is the perfect option. Sweetened with natural maltitol and non-GMO xylitol, these caramels are definitely one of the most delicious options on our list. Each caramel contains 2.5 grams of net carbs and 20 calories, making for a truly guilt-free sweet treat. And, because they’re available in multiple flavors, you’re sure to find one that suits your taste. So, if you love caramels but avoid them because of the sugar, these are the keto snacks for you.Key Features
5– Most Flavors
- Sweetened with natural sugar alternatives
- No artificial colors, flavors, or preservatives
- Company offers a 100% satisfaction guarantee
The Highkey Keto Mini Cookies are as healthy as it gets. Baked in the form of cookies, these snacks are great for keto dieters and are also diabetic-friendly. Plus, these cookies come in many tasty flavors, including peanut butter, chocolate chip, snickerdoodle, and many more. For me, this variety means I won’t get tired of eating the same flavors over and over — especially if I decide to pick up the variety pack. Most important, though is that these keto snacks have just the right amount of carbs, proteins, and fat. So, what else are you waiting for?Key Features
6– Best Meal Replacement
- 1 gram net carb per serving
- 7 grams of protein per bag
- Contains no artificial sugars or additives
- Natural stevia, monk fruit, and erythritol extracts as sweeteners
Here comes the SlimFast Keto Fat Bomb! These meal replacement bars contain up to 14 grams of keto-friendly fats, which will help you reduce the number of calories you crave each day. They’re packed with vitamins and minerals, too, making for a nutritious yet tasty keto snack.
If you’re a chocolate lover like I am, trust me, these keto snack bars are for you. Available in two chocolate-packed flavors — whipped triple chocolate and whipped peanut butter chocolate — these bars have everything a sweet tooth keto dieter needs.Key Features
7– Best Value
- Includes 20 bars of premium keto-friendly chocolate
- Contains 7 grams of protein
- Packed with 24 vitamins and minerals
- Has no artificial sugars or additives
You can finally put an end to your search for an excellent chocolate keto snack, thanks to the Quest Keto Peanut Butter Cups. These low-sugar snacks are sweetened with the natural sweetener erythritol, which makes them a keto-friendly way to enjoy your favorite sweet treat. Even better, they contain 11 grams of protein and 4 grams of fiber, making them a nutritious choice as well. So, whether you’re on a diet or just love a good peanut butter cup, this keto snack is a great choice.Key Features
8– Most Versatile
- 11 grams of protein per serving
- 4 grams of fiber per serving
- Each pack contains two peanut butter cups
- Erythritol as the sweetening agent
Nature’s Heart Mixed Nuts Snack is a super tasty, keto-friendly, gluten-free, and vegan snack made from ethically sourced ingredients. Each bag contains a bunch of cashews, almonds, sunflower seeds, and other crunchy ingredients, baked in MCT oil and flax with a tasty bagel flavor.
There’s no added sugar in this keto snack, nor are there any GMOs, grains, or other unwanted ingredients. These mixed nuts are completely pure, tasty, and ready to eat at any time of day or night for a little boost of energy.Key Features
9– Best Keto Chips
- Keto and paleo-friendly
- Plant-based and ethically-sourced
- Non-GMO and grain-free
- No added sugar or GMOs
Hilo Life’s Keto Tortilla Chips come in various delicious flavors that betray its unique nature. Made using almond flour, these “tortilla” chips, these tasty keto snacks are the perfect alternative to the real thing. In fact, with 10 grams of protein and 3 grams of carbs, I’d argue that these chips are even better than traditional ones. Whether you pair these chips with dip, add them to a taco salad, or enjoy them on their own, you won’t regret buying the whole 12-pack.Key Features
- Includes 12 bags of chips
- Contains 3 grams of carbs
- Packed with 10 grams of protein
People Also AskedQ: What makes a snack keto?
A: Any snack must have a low-carb, moderate-protein, and high-fat content to be considered keto. This can be expressed as a percentage of 70% fat, 15 to 20% protein, and 5 to 10% carbohydrates.Q: Will keto snacks keep me in ketosis?
A: Yes, unless you eat them too much, keto snacks will not affect your ketogenic diet. They’re called keto snacks because they allow you to satisfy your cravings and fight sudden hunger without eating unhealthily.Q: Are keto snacks safe?
A: Yes, keto snacks are safe to eat if they are prepared according to standard guidelines. Except for the minor side effects of low sugar consumption and dietary changes, these snacks pose no serious health risks.Q: Do keto snacks cause weight loss?
A: Yes, by limiting the number of calories you consume by eating keto snacks, you will most likely lose body fat over time. But, if you overeat high-calorie keto snacks like beef jerky, fat bombs, cheese, and nut butter, you may not lose weight.Q: Do keto snacks have any side effects?
A: Keto snacks are generally safe, but that doesn't mean they don't have side effects. Indigestion, bloating, keto flu, fatigue, insomnia, constipation, bad breath, and other side effects are common with eating keto snacks.Q: Do keto snacks cause gas?
A: Bloating is a common side effect of eating keto snacks, and it is often caused by dietary changes that alter your gut flora. This, in turn, promotes the growth of bad bacteria that cause gas.