Keto Snacks List

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Written by Vanessa Roberts, Keto Expert and medically reviewed by Abby Courtenay

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It’s easy to fall into a routine where we eat the same things over and over. For people on keto, it is even more tempting to stick to the foods you already know are low in carbs. 

Luckily, these fresh ideas for keto snacks are here to shake things up and inspire your taste buds!

Whether you’re craving something sweet or savory, and whether you’ve got 5 minutes or more than 30, there are lots of great snacks to try.

 

Savory keto snacks list

  • Keto cheese chips
  • Zucchini pizza bites
  • Cauliflower tots
  • Fresh artichokes with buttery lemon dip

1. Keto cheese chips

When or where to eat this keto snack

  • Perfect for game day, Netflix marathon, or low-carb party snack. 

Ingredients 

  • Shredded cheese - cheddar, colby, mozzarella, parmesan, pepperjack, any meltable kind will do, or combine your faves! 
  • It’s best to get a block of cheese and shred it yourself, rather than buying the pre-shredded kind. The pre-shredded is more expensive, plus it has additives to keep it from clumping.
  • Optional: add spices, like garlic powder, red chili flakes, paprika, cumin, or black pepper.

Preparation

  • Line a baking sheet with parchment paper, make circular mounds of shredded cheese, and bake in the oven at 400°F (200°C) for 7-10 minutes or until golden brown.

Nutrition / Benefits

  • Cheese contains calcium, fat, protein, vitamin B12, and minerals
  • To get some more nutrients with your low-carb cheese chips, pair with a dip like:
  • Guacamole (avocado + tomatoes + onion + lemon juice)
  • Pico de gallo (tomato + onions + lemon juice)
  • Babaganoush (eggplant + garlic + tahini)

Storage

  • Store leftover keto cheese chips in the fridge, in tupperware or a ziplock bag, for up to 4 days.

2. Zucchini pizza bites

When and where to enjoy these tasty keto snacks

  • A bit too messy to eat on the go. You’ll want to either use a fork to pick them up, or have a napkin nearby to wipe your hands (gooey cheesy goodness).

Ingredients

  • Zucchini (also known as courgette)
  • Marinara sauce (pizza or pasta sauce is fine, or use plain tomato slices instead)
  • Mozzarella cheese
  • Any desired toppings (mushrooms, black olives, bacon bits, pepperoni artichoke hearts, feta, onions)

Preparation

  • Cut zucchini into slices about ½ inch thick, place on a lined baking sheet.
  • Add tomato sauce, cheese, and toppings to each mini pizza base.
  • Cook in a 450°F (230°C) oven for about 5 minutes and enjoy! 

Nutrients / benefits

  • Zucchini is rich in antioxidants and low in calories. It’s also a source of fiber, folate, and vitamin A.

Storage

  • Store in the fridge for up to 4 days. If layering in a tupperware, use oven paper between each layer to prevent them from sticking to each other. 

3. Cauliflower tots

When or where to eat these low-carb “tater” tots

  • At home or on the go! This keto snack is portable.

Ingredients

  • Grated cauliflower
  • Shredded cheese
  • Egg
  • Salt and pepper
  • Optional spices: paprika, italian seasoning, garlic powder, onion powder

Preparation:

  1. Mix everything together. Use your hands to form small balls or cylinders and place each tot on a lined baking sheet. You can also spoon the mixture into a muffin pan, or use an ice cream scoop if you prefer not to get your hands dirty.
  2. Bake in the oven at 400°F (200°C) for 20-25 minutes. Flip tots halfway through cooking time.
  3. Let cool before eating. 

Nutrients / benefits

  • Cauliflower contains vitamin C, Vitamin K, folate, choline, antioxidants, and many other nutrients. It’s also high in fiber.

Storage

  • Store your tots in the fridge, or you can freeze them! The FDA recommends keeping leftover food in the fridge for 3-4 days or in the freezer for 3-4 months. 
  • Pop tots in the microwave or oven to reheat.


4. Fresh artichokes with buttery lemon dip

When or where to serve this fancy keto snack

  • At a table, with a napkin handy.

Ingredients

  • Artichokes
  • Butter or olive oil
  • Garlic
  • Lemon

Preparation

  1. Use scissors to cut off the tips of the leaves (to get rid of the pointy prickly bits), then use a knife to chop off the top of the artichoke, about 1 inch. Also cut the bottom of the stem off.
  2. Steam artichokes for 30-40 minutes, or until outer leaves are easily removed.
  3. For the sauce, microwave minced garlic in butter or olive oil for about 20-30 seconds, to soften the garlic. Then add lemon juice. You can also add greek yogurt, mayo, or sour cream for a creamier dip.

How to eat

  • To eat, pull off the leaves one at a time, dip in the sauce, and use your bottom teeth to scrape the artichoke meat off the leaf. Toss used leaves into a bowl for easy disposal.
  • Once the thick leaves are gone, and you just see very thin leaves with purple tips, you can easily pull them all off together, eat the green parts, and discard the purple tips. Then scoop out the fuzzy or hairy choke in the center, and you’ve got the heart, the yummiest part! Continue to dip and enjoy.

Nutrients / benefits

  • Artichokes are a source of antioxidants, folate, fiber, and iron.

Storage

  • It’s best to enjoy the artichokes when they are freshly steamed, so we recommend that you don’t steam more than you will eat right away. 2 people can share 1 artichoke, although if you are a true artichoke lover, you may not want to share!


Quick and easy keto snacks list

  • Veggies with dip
  • Cheese 
  • Protein roll-ups
  • Yogurt with healthy toppings
  • Hard boiled eggs

5. Low-carb veggies with keto dips

Veggies and dip is a party platter classic that is super versatile: choose any veggie, choose any dip! Mix and match these options to suit your tastes (or what you’ve got available in the fridge!)

Low-carb veggies for dipping:

  • Asparagus
  • Bell pepper
  • Broccoli
  • Cauliflower
  • Carrot (higher in carbs, control portion size)
  • Cherry tomatoes
  • Cucumber
  • Celery
  • Radishes

Keto-friendly dips:

  • Almond butter
  • Babaganoush
  • Cream cheese
  • Guacamole
  • Hummus (low-carb version)
  • Peanut butter
  • Salsa
  • Sour cream
  • Sunflower seed butter
  • Tzatziki

6. Cheese 

Most cheeses are good for keto. 

  • Medium or hard cheeses can be chopped into cubes or sticks. Pop them in a baggie and eat them on the go! (Warning: do not forget about them or you’ll have a melty, smelly surprise.)
  • Cheese pairs well with walnuts, almonds, olives, and fresh berries, and they all look great together on a cheese board. You can add slices of deli meat as well.

7. Protein roll-ups

The concept here is to take a slice of deli meat and roll it into a tube. Voila! Ready for the snack table. You can even put some cheese or avocado inside to make it more filling.

  • Protein for rolling:
  • Bologna
  • Cured ham
  • Ham
  • Roast beef
  • Salami
  • Sliced chicken breast
  • Smoked salmon
  • Turkey

8. Yogurt with healthy toppings

It doesn’t get much easier than this! Open yogurt, and add whatever toppings you like.

Natural Greek yogurt is best for keto, but any plain yogurt will do. Avoid flavored versions as they might be high in carbs and will likely contain non-nutritive sweeteners.

Toppings could include almonds, fresh or frozen berries, chia seeds, hazelnuts, walnuts, or sunflower seeds.

9. Hard boiled eggs

Here’s another one that’s easy to take on the road. (Bonus: bring a little jar of salt and pepper with you, it makes a big difference!)  

And for those of us who are not morning people, it’s also a great low-carb breakfast you can grab when running out the door.

For ultimate ease, prepare multiple eggs at the beginning of the week and keep them in the fridge (shell on), so they’re ready to eat at any moment. Hard boiled eggs keep well in the refrigerator for up to 7 days.

If you didn’t finish up all the eggs you prepared, chop them up and use as a topping for salads or ratatouille. Or whip up some egg salad (maybe add chicken!) and spoon it into lettuce wraps. Yum! 

 

Sweet keto snacks list

Craving something sweet? Don’t have a cheat day, there are low-carb options!

  • Keto mug cage
  • Fat bombs
  • Berries and cream
  • Dark chocolate 70% or higher

10. Keto mug cake

When or where to indulge

  • Whenever you’ve got 5 minutes, a microwave, and want a sweet keto snack.

Ingredients 

  • 1 tbsp butter (melted)
  • ½ tsp baking powder
  • 1 tbsp coconut flour or 3 tbsp almond flour
  • 1 tbsp cocoa powder or 1 tbsp peanut butter
  • 1 Egg
  • Pinch of salt
  • Optional: dash of vanilla extract
  • Optional: 1 tbsp sweetener, sugar-free chocolate chips
  • Optional: chopped walnuts or almonds

Preparation

  • It’s as simple as mixing the ingredients together and putting it in the microwave for 30-60 seconds. Hard to believe, but it’s true!

Nutrition / benefits

  • The egg does have some protein, but real talk, this is not a nutritious snack. The benefit is that it is a low-carb treat that satisfies a craving for sweets.

Storage

  • Storing is not not recommended. If you only want a little taste, make a half recipe.

11. Fat bombs

There are lots of different types of fat bombs for keto. 

When to enjoy them

  • Fat bombs can be a good keto snack for before or after a workout. They can also provide quick energy or satiety if you’re feeling lethargic or hungry.

Common ingredients include:

  • Chia seeds
  • Cinnamon
  • Coconut oil
  • Coconut butter
  • Peanut butter
  • Cocoa powder
  • Cream cheese
  • Avocado
  • Nuts

(But not all of these together! For example, try mashed avocado, coconut oil, and cinnamon.)

Preparation

  • Usually, the ingredients are mixed together, put in the fridge to chill, rolled into balls, and chilled once more.

Nutrition / benefits

  • The benefit of fat bombs is that they can provide fast energy and are a good way to satisfy hunger quickly. While they may not be as healthy as, say, a vegetable, they are made of real ingredients and are healthier than industrialized baked goods that have lots of sugar, refined carbs, and additives.

Storage

  • They can be kept in a sealed container in the fridge for 3-4 days or freezer for 3-4 months. 

12. Berries and cream

Ingredients

  • In order of least to most net carbs: raspberries, blackberries, strawberries, blueberries
  • Cream: heavy or light whipping cream

Preparation

  • Wash berries, put a dollop of cream on top.

Nutrition / benefits

  • Berries contain antioxidants, fiber, and are anti-inflammatory and nutrient-dense.

Storage

  • This snack does not store well after it’s been prepared. Make only 1 serving at a time.

13. Dark chocolate

Dark chocolate is better for keto than milk chocolate since it has less sugar and fewer carbs. 

Look for types with at least 70% cocoa, and keep your serving size small. Even one square of dark chocolate can easily have 5-10 grams of net carbs, depending on the brand.

 

Keto snacks list for cold weather

You may enjoy these more during the winter, but far be it from us to tell you when to make these yummy snacks! You will need to turn on the oven or stove, but you’re welcome to have these cozy keto snacks whenever you want some comfort food.

  • Stuffed mushrooms
  • Stuffed eggplant boats
  • Bone broth

14. Stuffed mushrooms

When and where to dig in

  • Eat this keto snack at the table, it can get a bit messy. Or, resist the temptation to pack the mushrooms to the brim with ooey cheesy goodness.

Ingredients

  • Mushrooms 
  • Olive oil or butter
  • Choose your stuffing material(s):
  • Spinach
  • Bacon
  • Goat cheese
  • Blue cheese
  • Cream cheese
  • Parmesan cheese
  • Mozzarella
  • Garlic
  • Onion
  • Choose your spices:
  • Black pepper
  • Oregano
  • Thyme
  • Basil
  • Rosemary
  • Red chili flakes

Preparation

  1. Wash mushrooms and pop out the stems.
  2. Chop up the stems.
  3. Heat olive oil or butter in a pan, sauté chopped stems with onions, garlic, spinach, and/or bacon. Remove from heat.
  4. If using cream cheese, mix it together with sautéed veggies. Otherwise, hold the cheese for now.
  5. Spoon the sautéed veggie mixture into the mushroom caps. Sprinkle cheese and spices on top.
  6. Cook in the oven at 400°F (200°C) for 20-30 minutes.

Nutrients / benefits

  • Mushrooms are rich in B vitamins and potassium. This anti-inflammatory food also provides fiber, plant protein, and antioxidants.

Storage

  • Stuffed mushrooms can be easily stored in the fridge (3-4 days) or freezer (3-4 months).

15. Stuffed eggplant boats

When is best to have them

  • When you’re hungry and want a filling low-carb snack.

Ingredients

  • Eggplant (also known as aubergine)
  • Olive oil
  • Salt and pepper
  • Choose your stuffing material(s):
  • Onion
  • Garlic
  • Tomato sauce
  • Bell pepper
  • Cheese
  • Ground beef or turkey
  • Carrot
  • Zucchini
  • Mushrooms

Preparation

  1. Cut eggplant in half lengthwise, then cut a crisscross pattern in the flesh of each half, without cutting all the way to the skin.
  2. Drizzle with olive oil and bake in the oven until flesh is soft enough to scoop out with a spoon (40-60 min).
  3. Scoop out the flesh, leaving a thin border around the edges and at the bottom of the eggplant so it can keep its shape.
  4. Chop up eggplant flesh and sauté with your chosen fillings.
  5. Spoon mixture into eggplant empty “shells” and top with cheese.
  6. Bake for another 10-15 minutes.

Nutrients / benefits

  • Eggplants are loaded with antioxidants, polyphenols, fiber, and vitamins and minerals.

Storage

  • Stuffed eggplant can be stored in the fridge for 3-4 days or freezer for up to 4 months.

16. Bone broth

When is the right time

  • When you want something warm to heat you up, or when you want a low-calorie keto snack that can still help you feel full.

Preparation

  1. Boil bones from fish, poultry, beef, pork, lamb, etc. in water and simmer for at least 8 hours.
  2. Optional additions:
  3. Apple cider vinegar
  4. Veggies: onion, garlic, celery, carrot
  5. Herbs and spices: bay leaves, parsley, thyme, cinnamon sticks, black peppercorns, star anise
  6. You can also buy bone broth at the store, but it’s cheaper to make your own.

Nutrients / benefits

  • Hydrating and tasty
  • Satiating effect with few calories
  • Great base for a heartier soup

Storage

  • Freeze leftovers in individual servings for up to 4 months so they are easy to use.

 

Light keto snacks list for summer 

  • Caprese salad - possible skewers
  • Rice-free sushi rolls
  • Lettuce wraps 
  • Smoothies - veggies or fruits
  • Tuna salad
  • Gazpacho

17. Caprese salad

  • Ideal situations for serving this snack
  • When you want something light and refreshing.
  • Appetizer at a summer barbecue.

Ingredients

  • Tomato
  • Basil
  • Mozzarella

Presentation

  1. Arrange tomato slices on a plate.
  2. On each slice, add 1 basil leaf and a small mozzarella ball (or chop a large mozzarella ball into smaller pieces).
  3. Top with olive oil, and/or balsamic vinaigrette.
  4. Alternative presentation: use cherry tomatoes and push the ingredients onto shish kebab sticks to make caprese skewers

18. Rice-free sushi rolls

Where to eat them

  • At home or near a refrigerator. Keep in mind that fish and dairy should not spend much time out of the fridge before being consumed.

Ingredients

  • Seaweed (for wrapping)
  • Choose your fillings:
  • Smoked salmon
  • Cream cheese
  • Avocado
  • Cucumber
  • Bell pepper
  • Carrot
  • Choose your dipping sauce:
  • Soy sauce
  • Coconut aminos
  • Spicy mayo
  • Wasabi mayo

Storage

  • These do not store well, so it’s best to only make the amount you will eat that day.

19. Lettuce wraps

  • When and where to have them
  • Any time, any place. 

Ingredients

  • Romaine, endive, or Boston Bibb lettuce leaves work best for wraps.
  • So many options for filling:
  • Hamburger patty, tomato, and avocado
  • Bacon and tomato (BLT in its purest form!)
  • Ground meat or poultry cooked with onions, garlic, fresh ginger, bell pepper, soy sauce
  • Tuna salad
  • Grilled chicken, shrimp, or tofu and veggies
  • Baked tofu in peanut sauce

Nutrients / benefits

  • The lowest carb way to eat any sandwich: replace the bread with lettuce.

Storage

  • Store lettuce leaves and fillings separately.

20. Smoothies

When to enjoy

  • Breakfast or snack, at home or on the go

Ingredients:

  • Fruits
  • Blueberries
  • Blackberries
  • Raspberries
  • Strawberries
  • Lemon
  • Lime
  • Avocado

Veggies

  • Spinach, kale, other leafy greens
  • Celery
  • Cucumber
  • Ginger

Protein

  • Peanut butter
  • Almond butter
  • Silken tofu
  • Greek yogurt
  • Protein powder

Fat

  • Chia seeds
  • Coconut milk

Nutrients / benefits

  • Refreshing and portable way to eat whole foods.

Storage

  • Smoothies are best enjoyed when they are freshly made.
  • Exception: fruit smoothies can be frozen and made into delicious popsicles!

21. Tuna salad

How to have it

  • On a salad
  • In a lettuce wrap
  • As a dip for veggies
  • As a stuffing for avocados

Ingredients (mix and match)

  • Tuna
  • Mayonnaise or Greek yogurt
  • Dijon mustard
  • Red onion
  • Green onions
  • Hard boiled eggs
  • Lemon
  • Pickles
  • Olives
  • Tomatoes
  • Celery
  • Radishes

Nutrients / benefits

  • Tuna fish contains some omega 3 essential fatty acids, B complex vitamins (especially vitamin B12), iron, protein, unsaturated fats, and many other nutrients. 

Storage

  • Tuna salad must be stored in the fridge. If it’s left out for more than 2 hours, it needs to be thrown away. 

22. Gazpacho

When or where to eat it

  • When it feels too hot outside to eat, this cold soup is refreshing and easy to eat.

Ingredients

  • Tomatoes
  • Olive oil
  • Vinegar
  • Water
  • Garlic
  • Onion
  • Cucumber
  • Green bell pepper
  • Salt

Preparation

  • Peel and chop vegetables. 
  • Blend ingredients together to make a liquid.
  • Note that low-carb gazpacho should not include bread, so you will need less water than you would with a traditional recipe.
  • Pass liquid through a metal strain to remove any lumps or bits of vegetable skin.
  • Cool in the fridge for at least 2-3 hours.
  • Serve with chopped cucumber, bell pepper, and onion to sprinkle on top.

Nutrients / benefits

  • This keto gazpacho is made purely of fresh vegetables (and fruit technically, hello tomatoes), so it’s packed full of vitamins and minerals.

Storage

  • Best enjoyed fresh or after up to 4 days in the fridge.

 

List of keto store-bought snacks

While the healthiest keto snacks are made from fresh, whole ingredients like those above, it’s also a good idea to have some packaged low-carb snacks stocked in the pantry. This way you’ll always have a ketogenic option on hand, even when you’re short on time. Some examples are:

  • Popcorn
  • Olives
  • Pork rinds
  • Beef jerky
  • Keto crackers
  • Low-carb cereals
  • Sugar-free chocolate chips
  • Nuts (limit salt or added flavors)

Keep in mind that many of these are highly processed foods, so they should be enjoyed in moderation.

 

Keto snacks grocery list

Based on these snack ideas, here is a list of low-carb ingredients to add to your cart:

Refrigerated items

  • Cheese (block that can be shredded and melted)
  • Mozzarella balls
  • Goat cheese/blue cheese
  • Cream cheese
  • Sour cream
  • Heavy or whipping cream
  • Greek yogurt
  • Eggs

Fresh produce

  • Avocado
  • Tomatoes
  • Eggplant
  • Zucchini
  • Mushrooms
  • Cauliflower
  • Artichokes
  • Asparagus
  • Bell peppers
  • Broccoli
  • Carrot
  • Cucumber
  • Celery 
  • Radishes
  • Spinach
  • Lettuce
  • Lemon
  • Garlic
  • Onion
  • Ginger

Protein

  • Bacon
  • Sliced deli meat
  • Ground turkey or beef
  • Meat bones
  • Smoked salmon
  • Tofu

Pantry

  • Nuts
  • Peanut butter
  • Almond butter
  • Sunflower seeds
  • Chia seeds
  • Protein powder
  • Seaweed
  • Soy sauce
  • Hot sauce
  • Olives
  • Tuna
  • Mayo
  • Coconut milk
  • Olive oil
  • Vinegar

Herbs and spices

  • Salt, pepper, garlic powder, onion powder, Italian seasoning, oregano, basil, rosemary, thyme, paprika, red chili flakes

Low-carb baking supplies

  • Dark chocolate (+70%)
  • Almond flour
  • Coconut flour
  • Sugar-free chocolate chips

Frozen section

  • Blackberries, blueberries, strawberries, raspberries

Storage

  • Ziplock bags
  • Tupperware

 

Keto snack mistakes

These snacks should be avoided on a low-carb diet:

  • Vitamin water is marketed as healthy, but it has loads of added sugars. 
  • Fruit juice is high in sugars and therefore carbs. It also often contains additives.
  • Grapes, bananas, and many other fruits are simply too high in carbs to fit on a ketogenic diet, even though they are healthy foods that contain nutrients. There are low-carb fruits, including strawberries, raspberries, and lemons. If you’re unsure, check whether or not a food is keto-friendly here.

 

Low-carb snack tips to remember

  • Always keep some non-perishable snacking options in the pantry so you don’t need to have a cheat day when you’re low on time.
  • As a general rule, leftovers can be kept in the fridge for 3-4 days and in the freezer for 3-4 months.
  • The healthiest keto snacks include vegetables!