Snacking On Keto: Should You Or Shouldn't You?

Snacking is a great way to keep your energy up and your stomach happy throughout the day. But when you're following a keto diet, it can be tricky to find snacks that are both tasty and low in carbs. The good news is that there are plenty of keto-friendly options that can help you stay energised and satisfied between meals. From sweet treats like cookie dough fat bombs and keto cups to savoury delights such as keto tortilla chips and zucchini chips, there's something for everyone. So, if you're wondering whether you should snack between meals while on keto, the answer is a resounding yes! Just make sure to choose snacks that are low in carbs and high in protein and healthy fats to stay in ketosis.

Keto-friendly snacks to buy when you're on-the-go

While it is recommended that you don't snack every day on the keto diet, there are plenty of keto-friendly snacks you can buy when you're on-the-go. Here are some options:

• Nuts: Macadamia nuts, pecans, Brazil nuts, walnuts, hazelnuts, peanuts, almonds, and pine nuts are all keto-friendly. However, be mindful of portion sizes, as nuts are high in carbs.
• Seeds: Try sunflower seeds or pumpkin seeds.
• Cheese: A slice of cheese is a great keto snack.
• Cold cuts: Fatty cold cuts like bacon and salami are good keto options.
• Eggs: Hard-boiled eggs are an ideal keto snack. Try them with mayo, cream cheese, or butter.
• Avocados: Avocados are packed with vitamins and fibre. Enjoy half an avocado on its own, or with a piece of string cheese.
• Olives: Olives are a great source of heart-healthy fats.
• Meat snacks: Try beef jerky, biltong, or pork rinds.
• Fish: Tuna and salmon are good sources of protein and heart-healthy fats.
• Chocolate: Enjoy a small amount of chocolate with 70% cocoa or higher.
• Fruits: Avocados, strawberries, blueberries, blackberries, and starfruit are keto-friendly fruits.
• Vegetables: Celery, cucumber, peppers, and carrots are good low-carb veggie options.
• Dips: Try keto-friendly dips like ranch dressing, blue cheese dressing, guacamole, or cream cheese.
• Berries: Enjoy a small amount of fresh or frozen raspberries, blackberries, or strawberries with heavy whipping cream.
• Drinks: Coffee or tea with a spoonful of butter, ghee, or coconut oil is a keto-friendly drink option.

You can also buy packaged keto snacks, such as:

• Olive snack packs
• Seaweed snacks
• Keto bars and cookies
• Pork rinds
• Keto chips
• Beef sticks
• Edamame snacks
• Keto crackers

High-fat keto snacks

The keto diet is all about high-fat, low-carb foods, so here are some snack ideas to keep the cravings at bay and ensure you stay in ketosis.

Nuts and Nut Butters

Nuts are a quick and easy snack, and certain varieties are perfect for a keto diet as they are high in fat and low in carbs. Opt for almonds, Brazil nuts, macadamia nuts, walnuts, pecans, and pine nuts. Nut butters are also a great option, especially almond or peanut butter, and can be easily made at home.

Meat and Fish

Meat and fish are go-to snacks on the keto diet. Choose from beef jerky, pepperoni slices, or any kind of dehydrated meat, ensuring there is no added sugar in the ingredients. Tinned fish like sardines, salmon, mackerel, and tuna are also a great alternative, providing a good source of omega-3 fatty acids.

Avocado

Avocados are a keto staple, offering a powerful punch of healthy fats. They are easy to eat and can be enjoyed with a simple twist of lemon juice or a sprinkle of salt and pepper. Half an avocado with a piece of string cheese is a great snack option.

Olives

Olives are another high-fat, low-carb snack food, with 11 grams of fat per 100-gram serving. Buy pre-packaged, snack-sized portions, or keep a jar in your pantry and grab a few when hunger strikes.

Fat Bombs

Fat bombs are a popular keto snack, offering a big hit of healthy fat. They are usually made with coconut oil, nut butter, avocado, or cream cheese and can be either sweet or savoury. Try peanut butter fat bombs with 17.5 grams of fat per serving, or dark chocolate almond fat bombs with 16 grams of fat.

Eggs

Hard-boiled eggs are a convenient, portable keto snack, and at only 1 gram of net carbs per egg, they are a great option to keep hunger at bay. Try them with mayo, cream cheese, or butter for added fat.

Dark Chocolate

Dark chocolate with 70% cocoa or higher can be enjoyed in moderation on a keto diet. Two squares contain only 3.5 grams of net carbs, and the high cocoa content means they are likely to satisfy any sweet cravings.

Bacon

Cook up a batch of bacon at the start of the week and snack on a few pieces when you need something savoury and high in fat. A single slice of bacon has over 2 grams of fat, so a few pieces will give you a healthy dose.

Cheese

Cheese is a great keto snack, offering a good source of fat and protein. Choose from cheddar, parmesan, gouda, goat's cheese, mozzarella, or blue cheese, and enjoy with some celery or cucumber, or melted on keto crackers.

Other Ideas

• Celery with cream cheese or peanut butter
• Pickles with cream cheese, wrapped in turkey slices
• Bone broth, with added coconut oil, butter, or ghee
• Keto-friendly smoothies made with avocado, coconut, or nut butter
• Olives stuffed with feta or gorgonzola cheese
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Keto snacks that are both high-protein and high-fat

Snacking is not always necessary on a keto diet, as it is designed to reduce hunger for hours after meals. However, if you do need a snack, it is important to make sure it is balanced. This means it should have high amounts of fats, moderate levels of protein, and very few carbs.

• Hard-boiled eggs: Eggs are a great source of protein and can be easily prepared in advance. They contain 6.3g of protein and 0.4g of carbs per egg.
• Cheese: Whether it's string cheese, cottage cheese, or sliced cheese, this dairy product is a convenient high-protein snack. An ounce of cheese contains 6.8g of protein and 0.6g of carbs.
• Tuna: Tuna is an excellent source of protein, providing 20g per can. It can be mixed into a salad or made into a spicy tuna salad.
• Pork rinds: These crispy snacks are made by melting cheese and baking or frying it until crunchy. They are a delicious low-carb, high-protein option for those following a ketogenic diet.
• Beef jerky: Look for zero-sugar options to enjoy a delicious and savory high-protein, low-carb snack.
• Salami and cheese packs: These prepackaged snacks are a convenient and tasty option, providing both protein and healthy fats.
• Nuts: Almonds, walnuts, and Brazil nuts are just a few examples of nuts that are rich in healthy fats, protein, and essential nutrients. Just be mindful of the carb count, as some nuts have higher net carb counts than others.
• Yogurt: Opt for full-fat, unsweetened Greek yogurt or coconut yogurt to satisfy your sweet tooth while staying in ketosis.
• Meatballs: Make some keto-friendly meatballs by mixing your choice of ground meat with eggs, garlic, herbs, and Parmesan cheese. Shape them into balls and bake. These can be frozen for later and enjoyed as a high-protein, low-carb snack.

Keto snacks to make at home

Snacking is a little more complicated when you're on the keto diet, as most popular snack foods are heavy in carbs. However, there are plenty of delicious keto snacks that are packed with nutrients and will keep you full until the next mealtime. Here are some keto-friendly snacks that you can make at home:

Savoury Snacks

• Keto tortilla chips—made with almond flour and shredded cheese, these chips are a crunchy, salty, and carb-free snack.
• Zucchini chips—thinly sliced, seasoned, and baked, zucchini chips are a low-carb and high-fibre alternative to potato chips.
• Parmesan crisps—similar to cheese chips, parmesan crisps are even more flavourful and perfect for dipping into keto hummus.
• Keto crackers—made with just two ingredients, these crackers taste similar to Cheez-Its but are keto-friendly.
• Cheese chips—all you need for this snack is some freshly grated cheese; bake it until golden brown and enjoy!
• Bacon-wrapped halloumi cheese—a tasty, high-fat keto snack.
• Keto veggies and dip—snack freely on low-carb vegetables like celery, cucumber, and green, red, or yellow peppers. Pair with a dip like cream cheese, sour cream, or a high-fat sauce.
• Keto salami and cheese chips—a savoury, crunchy snack.
• Bacon-wrapped scallops—an easy and impressive snack that's perfect for serving guests.
• Broccoli cheese ball—loaded with broccoli, cheese, herbs, and spices, this snack is crispy on the outside and beautifully fluffy on the inside.
• Keto taquitos—a creative keto-friendly snack where corn tortillas are replaced with cheese!
• BLT egglets—a portable snack that's a cross between a BLT sandwich and egg salad.
• Keto burger fat bombs—the secret ingredient in these fat bombs is butter!
• Keto beef stroganoff—a hearty and savoury snack.
• Keto sausage puffs—an anytime snack with added heat from Italian sausage.
• Keto devilled eggs—a classic recipe with a keto twist.
• Keto buffalo chicken dip—spicy, creamy, tangy, and addictive, this dip is best scooped up with keto crackers or tortillas.
• Keto sushi—use nori seaweed sheets and your choice of filling, such as smoked fish, avocado, bell pepper, or cucumber.
• Collard green sandwich wraps—large, hearty collard green leaves are perfect for low-carb sandwich wraps.
• Avocado egg salad—avocados are loaded with anti-inflammatory compounds and make a great substitute for mayonnaise in traditional egg salad.
• Cauliflower hummus with veggies—a low-carb alternative to traditional hummus made with chickpeas.
• Keto meatball sliders—replace the bun with lettuce to make these meatballs keto-friendly.
• Dill pickle wraps—an easy, high-protein snack made with dill pickles, cream cheese, and your choice of deli meat.
• Keto Caesar salad bites—use grated parmesan cheese to make edible, crispy cups, then fill with your favourite Caesar salad ingredients.
• Cajun-style shrimp and bell pepper kebabs—a healthy and keto-friendly snack option.
• Flax crackers with cheese—ground flax seeds are loaded with fibre and omega-3 fats, making them a great base for keto-friendly crackers.
• Stuffed mushrooms—button mushroom caps stuffed with herbed cream cheese or ground sausage. Alternatively, try portobello mushroom caps stuffed with tomato sauce, mozzarella cheese, and basil.

Sweet Snacks

• Keto cookies—try recipes for keto magic cookies, keto chocolate chip cookies, or keto peanut butter sandies.
• Fat bombs—classic keto snacks that will keep you full and energised. Try peanut butter cup fat bombs, cookie dough fat bombs, or burger fat bombs.
• Keto granola bars—making your own granola bars at home can significantly reduce the carb content.
• Keto cups—make your own keto cups at home using just a handful of ingredients.
• Keto trail mix—a keto version of the classic trail mix, loaded with nuts, seeds, and keto candy pieces.
• Keto truffles—a sweet, bite-sized treat.
• Keto truffles—a sweet, bite-sized treat.
• Keto brownies—these keto-friendly brownies are flour-free and dairy-free, using almond flour and flax eggs instead.
• Keto chocolate mousse—a thick, luxurious mousse made with just three ingredients and no sugar.
• Keto truffles—a sweet, bite-sized treat.
• Keto truffles—a sweet, bite-sized treat.
• Keto truffles—a sweet, bite-sized treat.
• Keto truffles—a sweet, bite-sized treat.

Drinks and Smoothies

• Keto smoothie—a creamy smoothie made with strawberries, cream, and almond milk.
• Keto green smoothie—get your greens in with this creamy low-carb smoothie; you won't even taste the spinach!
• Keto shakes—thickshakes in vanilla, chocolate, and strawberry flavours.
• Keto blueberry smoothie—blueberries are low in carbs and packed with fibre, making them perfect for a keto smoothie.
• Keto peanut butter smoothie—a thick and creamy smoothie that tastes like dessert but has just 3 grams of carbs per serving.

The best keto snacks to curb your sweet tooth

Keto snacks can be delicious and healthy. Here are some options to satisfy your sweet tooth:

Curly Girlz Candy Milk Chocolate Almond Toffee

This sugar-free treat from Curly Girlz Candy is a sweet toffee covered in rich, melt-in-your-mouth chocolate and packed with crunchy almonds. With only one net carb per serving, you can indulge in this decadent treat without the guilt.

ChocoRite Chocolate Crispy Caramel Bar

ChocoRite's Chocolate Crispy Caramel Bar is the perfect guilt-free snack to satisfy your sugar cravings. Loaded with crispy crunch and gooey caramel, these indulgent candies will make you forget you're counting carbs. Each package contains only a hundred calories and two net carbs.

ChocZero Chocolate Keto Bark

ChocZero offers a variety of Keto Bark options, including dark or milk chocolate with crunchy add-ins like almonds or peppermint. Their individually wrapped servings make it easy to control portions, but with such delicious flavours, you might find yourself devouring the whole bag!

HighKey Chocolate Chip Mini Cookies

Say goodbye to sugar-filled cookies with HighKey's Chocolate Chip Mini Cookies. These grain-free and gluten-free cookies deliver all the flavour and crunch without the junk. With only two net carbs per serving, you'll be transported to Keto cookie heaven!

Coco Polo Milk Chocolate Hazelnut Bar

Coco Polo has created a stevia-sweetened chocolate bar that is not only delicious but also diabetic-friendly. Their Milk Chocolate Hazelnut Bar is a customer favourite, combining taste and texture to wow your senses while keeping your health goals in line.

Keto Wise Chocolate Pecan Clusters Fat Bombs

Keto Wise's Chocolate Pecan Clusters Fat Bombs are decadent candies with less than one gram of sugar and high in fat to keep you satisfied for hours. These treats also include MCT oil to boost your energy and prevent that 3 o'clock slump.

Smart Baking Company SmartCakes

Smart Baking Company's SmartCakes are baked goods without any baking required! These moist and fluffy cakes come in a variety of flavours like lemon, chocolate, cinnamon, and vanilla latte. Each cake has zero net carbs and only 38 calories, so you can indulge without the guilt.

ChocoPerfection Dark Almond Chocolate Bar

ChocoPerfection's sugar-free and gluten-free chocolate bar is a dream come true for keto dieters. Sweetened with erythritol, this smooth and rich chocolate guarantees nine whole almonds in each bar, providing a crunchy and satisfying keto treat. With just three net carbs for the entire bar, you're free to indulge.

FatSnax Double Chocolate Chip Cookies

FatSnax's Double Chocolate Chip Cookies are sure to satisfy even the strongest sweet tooth. These gluten-free and sugar-free cookies have only two net carbs and nine grams of fat per cookie. You'll be thinking about the soft-baked texture and the mega dose of chocolate flavour with every bite!

Stoka Nutrition Vanilla Almond Stoka Bar

Stoka Nutrition's Vanilla Almond Stoka Bar provides the perfect crunch for those missing it on their keto diet. With only four net carbs and twenty-two grams of fat, this bar delivers great taste, energy, and ingredients without the sugar crash. It's the perfect snack for outdoor adventures, mid-class cravings, or when you're on the go.

Magic Spoon Frosted Cereal

Magic Spoon's Frosted Cereal will bring back childhood memories! Sweetened with allulose, this cereal tastes just like the sugar-filled versions you loved growing up. With only three net carbs per serving, you can enjoy a bowl of tasty cereal again without compromising your keto diet.

Revol Snax Double Dark Chocolate Bites

Revol Snax's Double Dark Chocolate Bites are the perfect low-carb dessert for fans of rich chocolate truffles. Filled with a rich chocolate ganache, these decadent bites contain less than one gram of sugar per serving while delivering twelve grams of fat from MCT and almonds. Your taste buds will dance with delight!

Three-Ingredient Cheesecake Keto Fat Bombs

These cheesecake balls require just three ingredients: cream cheese, peanut butter, and chocolate chips, with the option to add a natural sweetener of your choice. This delicious treat will satisfy your sweet tooth while keeping you in ketosis.

Keto Cinnamon Sugar Donuts

With the help of almond flour, xanthan gum, and almond milk, you can enjoy donuts even while following a ketogenic diet. These keto-friendly donuts will be a hit for anyone craving a sweet and fluffy treat.

One-Minute Low-Carb Brownie

This quick and easy recipe is perfect for when you need to satisfy your sweet tooth ASAP. Enjoy a fudgy and delicious brownie without compromising your keto diet.

Peanut Butter Balls

These peanut butter balls are a keto-friendly take on peanut butter cups. Made with sugar-free chocolate and peanut butter, they're a delicious homemade treat that will curb your sweet tooth cravings.

Mini Cinnamon Roll Cheesecakes

These mini cheesecakes require a bit of prep time, but they're worth the wait. They're the perfect snack to prep on Sunday and enjoy throughout the week. With a combination of cinnamon and cheesecake flavours, they're sure to satisfy your sweet tooth.

Keto Brownies

These brownies are made with almond flour and erythritol, a popular sugar alternative, to create a keto-friendly treat that's fudgy and delicious. Indulge in these brownies without falling out of ketosis.

Sopapilla Cheesecake Bars

Sopapilla Cheesecake Bars bring the flavours of fried flatbreads typically tossed in powdered sugar, but in a keto-friendly cheesecake form. Enjoy the beloved flavours of sopapillas without the carbs!

Brownie Cheesecake Bars

This decadent dessert combines two classics: brownies

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