People often snack less on a Keto diet. Why? Because going Keto controls your appetite.
This partly explains why low-carb diets are effective for weight loss[*]. When you snack less, you eat fewer calories.
This doesn’t mean you can’t (or won’t) snack while Keto. Sure, carby snacks are out. But feel free to replace them with low-carb snacks that won’t kick you out of ketosis.
You’ve seen the Keto-friendly products in stores and around the interwebs. But did you know that most of these premium snacks can be made at home? And if you’re pressed for time, why not just grab an avocado?
The truth is, there’s a staggering list of Keto snacks—and we’ll review many of them today. First, though, let’s cover some ground rules for snacking on Keto.
How To Snack On Keto
The main rule of Keto snacking is to stick to your macros. On a Keto diet, you should be eating 55-70% of your calories from fat, 20-35% from protein, and less than 10% from carbohydrates. Keeping your macros in these ratios helps you enter the fat-burning state called ketosis.
Keeping carbs low is crucial. When you limit carbs, you limit the release of the hormone insulin from your pancreas. Low insulin, in turn, sends the ketosis bat signal[*].
To stay in ketosis, count net carbs, not total carbs. (Net carbs = total carbs - fiber - sugar alcohols). The Carb Manager app does this math for you. Nice feature.
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[*].
Beyond macros, focus on food quality. Are your munchies made from real foods? Good. Do they contain chemicals you can’t pronounce? Bad.
That’s an argument for making Keto snacks at home. You know exactly what’s in them.
Can You Snack Too Much On Keto?
The short answer is yes. If you over-consume any food—even a Keto-friendly food—consequences may follow.
Possible Consequences of Over-Snacking
- Weight gain
- An annoyed spouse
- A higher credit card bill
Weight gain is probably the main concern, and it’s a valid one. All things equal, more calories in means more pounds gained.
Fortunately, there are Keto forces working in your favor. For one, a low-carb diet reduces hunger hormones like ghrelin and neuropeptide Y[*]. Less hunger usually means less snacking.
Also, Keto snacks aren’t hyperpalatable concoctions cooked up by food scientists with seven-figure budgets. These addictive morsels generally have a carb component.
Still, mindless munching isn’t confined to the world of carbs. One handful of nuts can easily lead to five.
On-the-go Keto Snacks
Ah, time for the snack list. These low-carb nibbles are perfect when you don’t have a second to spare. Just grab and consume.
Nuts and nut butter
Macadamia nuts, almonds, cashews, walnuts, pistachios, and brazil nuts are high-fat low-carb snacks perfect for Keto munching. For an easy spread, grab a jar of almond butter. Bonus: Nuts are high in minerals like copper, manganese, and molybdenum.
Beef jerky is an approved snack, but since many products contain added sugar and preservatives—read labels carefully. Also, feel free to mix it up with salmon jerky or turkey jerky. Just get your wallet ready.
Go for high-fat cheese whenever possible.
Dark chocolate is stocked 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. You can also snag a bag of cacao nibs and get crunching.
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 mostly real food ingredients. For starters, try Quest Bars.
Olives are 100% fat, with most of it heart-healthy monounsaturated fat[*]. Enjoy.
They may stink up the room, but sardines are an excellent source of anti-inflammatory omega-3 fatty acids and calcium for strong bones. Have a sugar-free mint afterwards.
Add MCT oil to coffee or tea for instant ketogenic energy, or just have a tablespoon straight up[*].
Keto Snacks to Make At Home
These Keto comestibles require some prep time, but the payoff is worth it. Get your chef hat on.
Hard boiled eggs
Eggs are the ideal Keto food: high fat, moderate protein, zero carb.
Keto chips and crackers
If you ever need a quick Keto meal, just add protein and olive oil to a bed of greens. Keto Cobb salad, anyone?
Low-carb smoothie options are endless. Start with this Keto berry smoothie.
Want to curb your appetite without consuming many calories? Meet your new bff, bone broth.
Cut up celery, carrots, peppers, and cucumbers and enjoy a light low-carb snack. Bunny rabbits eat no better than you. Dip them in some homemade guac, or avocado oil mayo for a boost of fat.
Need we say more? Pro tip: Boost your bacon game with these Keto breakfast bites.
You’ll have fun making this Keto loaf of bread, and even more fun when family members ask when you started eating carbs again.
Warning: Hide from house mates.
Keto ice cream
Because Keto pizza delivery isn’t a thing yet.
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.
Time for a snack now, eh?