What are keto-friendly snacks?

What are keto-friendly snacks?

On the keto diet, do you find that you get hungry even if your next meal isn't for several hours? A keto snack may be an answer. You may be able to postpone meals by eating snacks in between meals to better accommodate your hectic schedule.

However, snacking shouldn't be something you do every single day. In fact, you shouldn't feel the urge to snack at all if you want optimal results.

If you frequently feel the need to snack, try increasing the amount of protein you consume at each meal and adding additional calories from fat only if necessary.

Check out the wonderful keto options listed below, along with some frequent snacking blunders that should be avoided when you feel the odd need for a snack.


Olives contain a significant amount of fat but just a trace amount of protein. However, many people who are following a ketogenic diet make a fantastic option for a snack.

Olives, on the other hand, have a high salt content. Therefore, individuals trying to reduce the amount of sodium they consume should eat them with caution.

Nuts and seeds

These are excellent sources of protein and beneficial lipids, such as omega-3 fatty acids, but they are not good sources of carbohydrates. For instance, the United States Department of Agriculture (USDA) reports that a quarter cup of raw, unshelled almonds contains 15 grams of fat and 7 grams of protein.

Boiled eggs

They are an excellent snack and may also be used as a topping for salads.

Eggs can be prepared with less fat by boiling or poaching them instead of frying them. If a person wants to increase the number of fat grams they consume in a day, they might scramble or fry their eggs with butter or oil.

USDA reports that a single large egg has 6.29 grams of protein and 5.3 grams of fat.


Cheese containing all of its natural fat can be an excellent source of protein and fat. For instance, the United States Department of Agriculture (USDA) reports that a one-inch cube of cheddar cheese includes 3.89 grams of protein and 5.66 grams of fat.

Since it has less than 1 gram of carbs, it is also an ideal option for those who are following the ketogenic diet as a snack.

However, individuals should be aware that servings of low-fat and fat-free cheeses may include approximately 2 grams of carbohydrates.

Non-Keto Foods


High carbohydrate foods include things like cereal, crackers, rice, pasta, bread, and beer. Even whole-wheat pasta and newly developed pasta made from beans both have a high glycemic content. Look into other options, such as spiralized veggies or shirataki noodles, which are both healthier and lower in carbs. Both sweet morning bowls of cereal and healthy cereals made with whole grains are heavy in carbs and should be avoided or consumed in moderation at most. "A slice of bread contains an average of 11 grams of carbohydrates, so technically, you could have one slice of bread per day, maybe," says Dority. "But that's spending all your carbs on very bad nutrition, so I wouldn't advocate it when you could have A LOT of vegetables for the same carbs."

Sweetened yogurts

Stick to plain yogurt if you're trying to cut back on additional sugars (aka carbohydrates). Compared to traditional yogurt, Greek yogurt has a greater protein concentration and a lesser amount of carbs.


Whether it is made naturally or not, fruit juice contains a lot of quickly digestible carbohydrates that might cause a spike in your blood sugar. Stay away from the air.

Honey, syrup, and sugar in any form

Sugar, honey, maple syrup, and other kinds of sugar are all high in carbohydrates but poor in nutrients, so you should try to avoid eating them.

Chips and crackers

Stay away from processed grain-based snack foods like chips, crackers, and other varieties because they are heavy in carbohydrates but poor in fiber.

Back to blog