Here’s a useful guideline. If a snack contains 5 or more grams of net carbs per serving, take it off the Keto menu.

Don’t worry about fat vs protein ratios in snacks. On Keto, you have lots of leeway with both macros.

Eating a high-protein snack won’t derail your Keto goals. In fact, high-protein Keto diets have been shown to help with body recomposition—losing fat while maintaining muscle—when paired with strength training.

Rustling up your own Keto snacks can help to keep you on track and keep ingredients minimal and healthy. But there are plenty of store-bought, low-carb treats out there that are perfect when you don’t have a second to spare.

Nuts and nut butter

Macadamia nuts, almonds, walnuts, and brazil nuts are high-fat, low-carb snacks perfect for Keto munching. For an easy spread, whip up a batch of homemade nut butter.

Short on kitchen time? Opt for a Keto-friendly ready-made nut butter loaded with healthy fats. Nuts are also a great source of minerals like copper, manganese, and molybdenum.

Beef jerky

Beef jerky is an approved snack, but many products contain added sugar and preservatives, so always read labels carefully.

These Keto and Paleo-friendly beef thins are a healthy, high-protein option, free from added nasties. Also, feel free to mix it up with salmon jerky or turkey jerky. You can even make your own Keto jerky from scratch.

Cheese chips

Cheese chips make a simple homemade Keto snack, perfect for loading up on fats and protein.

No time for meal prep? These store-bought cheese chips make a great grab-and-go option, made with just one ingredient – cheese! Perfect for travel and lunch boxes.

Dark chocolate

Dark chocolate is loaded with polyphenols linked to a variety of health benefits. One compound, theobromine, may even boost your mood.

Look for bars with 85% cacao or higher and less than 5 grams of sugar per serving. Alternatively, opt for high-quality brands offering Keto-friendly chocolate sweetened with low-carb sweeteners.

Keto-friendly protein bars

Most protein bars aren’t Keto-sanctioned, but some are. Again, look for bars under 5 grams of net carbs and a short list of clean, real food ingredients. For starters, try these delicious low-carb, high protein bars from Perfect Keto.

Olives

Olives are a great savory snack, loaded with heart-healthy monounsaturated fat. Stock up on Keto-friendly snack-sized packs of pitted olives for low-carb munching on the go.

Sardines

Sardines are an excellent source of anti-inflammatory omega-3 fatty acids and calcium for strong bones. They make a healthy snack straight from the can or blend with your favorite Keto condiments to create a dip for low-carb veggies.

MCT Oil

Add this MCT oil to coffee or tea for instant ketogenic energy, or just have a tablespoon straight up.

The Right Way To Snack On Keto

This list should keep you smoothly snacking for months to come. Before you go, let’s review the proper way to snack on Keto:

Mind your macros.Confirm you’re eating high fat, moderate protein, and very low carb foods with the world’s #1 macro tracker: Carb Manager.

Read labels. That’s how to avoid sugar and other ingredients you don’t want.

Snack mindfully. If you can’t control yourself around cashews, don’t buy them.

Whole foods first.When possible, stick to foods your grandmother would have eaten.

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