Diets take a lot of discipline and it's always good to be prepared for when you get hungry between meals. Finding easy snacks on a keto diet can be especially hard if you don't have low-carb, high-fat foods on hand. But with a little extra planning, there are many keto-friendly snacks you can enjoy throughout the day that will keep you satiated while staying within your macronutrient limits.
Make Sure Your Keto Snacks Are Balanced
In order to be successful with your keto diet, you need to make sure your snacks are balanced. That means they should have high amounts of fats, moderate levels of protein, and very little carbs. Be sure to eat plenty of vegetables as well. The fiber in vegetables will keep you full and also help with digestion.
Well-balanced snacks ensure that you won't get hungry soon after eating. Foods high in fats and protein, like nuts and hard-boiled eggs, will keep you fuller longer.
Best keto snack with little to no carbs. While you're able to eat zero-carb foods more freely on a keto diet, you should still keep your macronutrient levels in mind. Most keto resources suggest dividing your daily calories into:
- 70% to 80% fat
- 10% to 20% protein
- 5% to 10% carbohydrates
Here are some snack options with minimal or no carbs (per 100 grams):
- Red meat like beef, pork, or lamb: 0 grams
- Poultry like chicken and turkey: 0 grams
- All types of fish, including tuna, salmon, halibut, and shrimp: 0 grams
- Natural fats like butter and olive oil: 0 grams
- Hard-boiled eggs: 1 gram
- Most cheeses: 1 gram
- Vegetables, including leafy greens, eggplant, cauliflower, broccoli, and tomatoes: 1 to 5 grams
Best nuts for keto-friendly snacks. While nuts make for easy keto snacks on the go, some have higher net carb counts. Eat smaller portions of these nuts to keep within the keto net carb range (15 to 30 grams net carbs per day or 5% to 10% of your total calories).
Here are some keto-friendly nuts and their net carb counts per 100 grams (3.5 ounces):
- Pecans: 4 grams
- Brazil nuts: 4 grams
- Macadamia nuts: 5 grams
- Walnuts: 7 grams
- Hazelnuts: 7 grams
- Peanuts: 8 grams
- Almonds: 9 grams
- Pine nuts: 9 grams
While keto diets tend to be higher in fat, you should still keep balance in mind. Eating too many nuts doesn’t let your body go into ketosis because at the end of the day, nuts still have carbs. To make sure you stay in ketosis, you typically need to stick to under 50 grams of total carbs per day or 20 to 30 grams of net carbs.
Some fruits that make great keto snacks. Because they're often high in carbs, not many fruits make the keto snacks list. Still, you can enjoy a few in moderation, especially ones that are high in fiber. Remember that fiber doesn't count toward your daily net carb count. Here's a list of nutrient-dense fruits that make the best keto snacks:
- Avocados. This keto-friendly fruit has just 8.5 grams of carbs and 7 grams of fiber per 100 grams (an average size avocado is roughly 150 grams). It's also packed with vitamins C and K, folate, and potassium. Enjoy half an avocado on its own or with a piece of string cheese. Craving dessert? Freeze one sliced avocado, then blend it with a splash of unsweetened almond milk to create a creamy frozen treat.
- Strawberries. Strawberries have 8 grams of carbs and 2 grams of fiber per 100 grams and are loaded with antioxidants and vitamin C. Enjoy a few strawberries with a handful of nuts or alongside a dollop of sugar-free whipped cream. Blackberries, raspberries, and blueberries are also keto-friendly in moderate amounts.
- Starfruit. One cup of starfruit has 7 grams of carbs and 3 grams of fiber per 100 grams. Eat starfruit as is or slice it, add a pinch of pumpkin spice, and bake at 400 degrees Fahrenheit to make crispy low-carb chips in just 35 minutes.
Put Together an Easy Keto Snack Plan
The best guarantee for sticking to your keto diet is to plan ahead. Pick a day of the week to shop and prepare your meals and snacks for the week ahead. Make a keto snacks list before your trip to the grocery store and keep your fridge stocked with these easy keto snack options:
- 1/2 cup of tuna salad with sliced tomato
- 4 to 5 celery sticks with 1 to 2 tablespoons of almond butter
- 3 whole pickles with 1 tablespoon cream cheese, wrapped in turkey cold cuts (3 to 4 slices)
- 1 cup of broccoli and 1 tablespoon of ranch dip
- 2 to 3 Persian cucumbers and 1/2 cup of plain full-fat yogurt
- Berries and creme fraiche
- 2 to 3 bacon slices with a handful of olives
- 1/4 cup of sunflower seeds
- Individual pack of seaweed snacks
- 1/2 cup of raspberries
- 1/2 cup of peanuts
- One medium-sized bell pepper
Most importantly, be sure to keep track of your net carb intake with each keto snack to make sure you stay within 15 to 30 grams of net carbs per day.
As with any diet, it takes time to see results. Being mindful of your snacking habits — and planning ahead — will help you stick to your keto diet and see lasting positive effects.