11 Best Keto-Friendly Snacks Review (Updated 2024): Let’s Find Special & Delicious

Did you know that 94% of Americans snack daily? And that the time for snacking has nearly doubled since the 1970s?

The problem is that most of us don’t know how to choose our snacks. Processed sugar, salt, and bad fats are extremely addictive, so most people munch on donuts or tortilla chips, and cheese crisps at work.

Even healthy snacks can be damaging when you’re on keto, and I’ll tell you a story on that below.

So what can you choose?

I’ll tell you what I did. I read tons of My Keto Snack Box reviews and started with their pre-packaged snacks.

After a few months of sampling different snacks and researching their pros and cons, I could put together my favorites.

Here are my top-choice snacks below:

• Perfect Keto Bars
• Seaweed Snacks
• Nush Low Carb Snacks
• Quest Protein Chips
• Healthy Trader Joe’s Kale Chips
• Quest Chocolate Protein Cookie
• Beef Jerky

What is Keto Snack?

Before I started the keto diet, I was addicted to carbs.

My snacks were mostly healthy, meaning that I avoided processed sugar and unhealthy fats, but they were still packed with carbs.

My ideal snack was a cup filled with bananas, melon cubes, cereals, and yogurt.

Not very keto-y, right?

The most difficult part of the ketogenic diet for me was finding delicious and nutritious keto snacks with almond flour.

These snacks should be high-fat, moderate in high-protein, and low in carbs to keep you in ketosis, but also filled with important nutrients.

SUMMARY: Keto snacks are packed with healthy fats and have limited carbs. You can choose store bought snacks or prepare your own.

Our 11 Top Rated Keto Snacks:

How can you choose between so many brands of keto snacks? It’s easy. Compare the pros and cons. I’ve made it easier for you.

In this review, I’ll focus on what each product is best for, and you’ll get 100% objective, tested opinions.

1. Perfect Keto Bars – #1 Our Recommendation

Perfect Keto Bars are the ones I like most because they keep me in ketosis, and they’re clean. Plus, I never get bored of the taste considering Perfect Keto Bars come in five different flavors.

These snacks are perfect for keto diets because they’re filled with healthy fats and low on carbs, so they keep my belly full, and my mind focused without raising my blood sugar. Bonus: they’re doctor-approved!

Pro tip: Perfect Keto has a free printable keto food list on its official website to help you stick to your diet.

Summary: Perfect Keto Bars are clean, filling, and give you a lot of energy. You can use them as meal replacements, pre- or post-workout snacks.

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2. Seaweed Snacks

Seaweed snacks are crunchy and easy to use as a stand-alone snack, but I also like adding them to my salads.

gimMe Organic Roasted Seaweed Snacks are my favorite because they’re convenient and easy to carry when I go to work.

I like that they’re clean and organic, with no GMOs or gluten, but they’re also nutritious, although they pack just 25 calories/ serving.

Summary: The gimMe Organic Roasted Seaweed Snacks are an organic, portable, and crunchy snack.

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3. Nush Low Carb Snacks – On the Go

My biggest worry before I started delicious keto was that I’d never been able to eat cake again. But I did my research and discovered these low-carb goodies that curb my sugar cravings.

I usually have them with my mid-morning black coffee to reward myself for the hard work I did till then.

Summary: Nush Low Carb Cakes are delicious and filling. They offer you lots of healthy fats for energy and moderate protein for muscle recovery, with no added sugars.

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4. Quest Protein Chips for Ketogenic Diet

I remember my Friday nights before keto. After getting home from work, my husband and I would start a movie on Netflix, grab a few bags of chips, and open a six-pack. Now we only eat the chips 🙂

These Quest Protein Chips are delicious and crunchy, with three flavors to choose from. They’re packed with protein so that you can use them before your workout for energy, or post-workouts to speed up your recovery.

Summary: Thanks to their 21g protein/ serving, these natural, hard boiled crunchy Protein Chips by Quest are good for bodybuilding or muscle recovery.

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5. Healthy Trader Joe’s Kale Chips – For Road Trip

I like to bake my kale chips, but these kale chips by Trader Joe’s are more convenient for a road trip because they’re nicely packed and delicious.

These chips keep my energy levels up during a trip because they have a lot of vitamins and iron, plus they help my *spoiler TMI ahead* travel constipation because they’re packed with fiber.

Summary: Healthy Trader Joe’s Kale Chips are versatile snacks that help you stay energetic and protect your digestion during road trips.

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6. Quest Chocolate Protein Cookie – For Travel

I always pack these cookies when I travel because I often get anxious, and I’m conditioned to crave cookies when that happens.

I prefer Quest Chocolate Protein cookies because they’re soft and chewy; they’re deliciously sweet and chocolaty.

I also like their macros: 15g proteins keep me energetic and on top of my game, plus they have 9g fibers to help my digestion.

Summary: Quest Chocolate Protein cookies are great for traveling because they’re conveniently packaged, assist your digestion, and nutritious meal replacements.

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7. Avocados

We all know that avocados are superfoods because they’re jam-packed with healthy fats and fiber. You can eat them on toast, add them into salads, smoothies, or cook with them.

I like avocados too, but sometimes they hurt my gallbladder when I eat too much of them. Half an avocado per day for me is more than enough.

Summary: Avocados are true superfoods that boost your immune system, keep you satiated, and give you sustained energy for the whole day.

8. Beef Jerky

Beef Jerky packs a lot of protein and is delicious, but choose a brand with no carbs and clean ingredients. I prefer grass-fed and pasture-raised jerky because it has more nutrients, it’s easier to metabolize and helps the environment.

Choose a keto subscription box plan, and they’ll send you quality beef jerky regularly.

Summary: Beef jerky is a tasty treat that bumps up your protein levels for extra energy and muscle mass.

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9. String Cheese

I’ve always been a fan of cheese. Now that I’m on keto, I’m careful to choose full-fat string cream cheese to bump up my calories and to keep my belly full until my next meal.

I usually pair string cheddar cheese with kale chips because I like the crunchy-soft combination.

Summary: String cheese is a good source of calcium, it’s filling and delicious fat bombs.

10. MCT Oil Powder

There are tons of MCT Oil Powder brands. I prefer Perfect Keto because it’s a clean product, it gives me a lot of energy, and it curbs my hunger.

MCT Oil Powder can get pretty expensive, especially if you choose an organic, clean product that uses just C8 Caprylic Acid.

C8 is the easiest medium-chain triglyceride to metabolize, so it turns into ketones fast to kickstart ketosis. C10 Capric Acid is the next best thing, while C12 Lauric Acid takes the longest to turn into energy.

Onnit MCT Oil Powder packs a lot of C12, so it’s less pricey than Perfect Keto. Although it’s less effective to kickstart ketosis, it’s a filling, healthy snack.

Summary: MCT Oil Powder bumps up your ketone levels, it keeps you full and gives you lots of energy.

11. Zucchini Chips

Zucchini chips are easy to make; they’re crunchy, delicious, and easy to add to salads. Zucchinis are powerhouses of micronutrients, but they’re also low-calorie and low-carb.

Zucchini chips help your digestive and immune systems, but they won’t curb your hunger.

If you want to stay full for longer, you can add a high-fat dip to these chips.

Summary: Zucchini chips are delicious, crunchy, and low-calorie. They will help you lose weight while they’re boosting your health.

SUMMARY: All these snacks are good for different purposes. I prefer the Perfect Keto Bars because they’re the most versatile, filling, and delicious snacks from the batch.

The Do’s and Don’ts of Snacking on Keto

Let’s get straight into it with the two most basic rules:

• Stick to your macros!
• Choose healthy snacks with limited artificial ingredients.

Here are some offshoot tips that derive from these two basic rules:

• Choose only low-carb snacks, with no added sugars.
• Your snacks can have moderate proteins, especially if you need them for road trips, as meal replacements, or after your workouts.
• You can choose high-fat snacks, although that’s not mandatory. Make sure you’re going for healthy fats that keep you satiated for longer and that convert into ketones easily.
• Avoid artificial colors, preservatives, or thickeners that might affect your health.
• Choose nutritious snacks that give you a lot of energy thanks to their vitamins and minerals.
• Make sure your foods are organic and clean.

SUMMARY: Snacking on keto means choosing healthy, wholesome foods that keep you into ketosis.

Make Sure Your Keto Snacks Are High in Good Fats

This rule is so important that I had to give it a separate subsection.

What does “good fats” mean? I’m talking about monounsaturated, polyunsaturated, and saturated fats, which keep your heart healthy and don’t increase your bad cholesterol. Avoid trans fats as much as you can.

What does “high” mean? Check the label, and you’ll see how much good fats your product contains. I prefer my keto snacks to have at least 15-20% of my necessary intake of fats. Two such snacks ensure I get up to 40% of my fat intake; they keep me satiated and energetic.

What if my keto snack isn’t high in fats? The number one rule is to make sure your keto snack is low in carbs. If your low-carb snack doesn’t pack healthy fats, pair it with some avocado or prepare a keto-friendly snack with high-fat dip.

SUMMARY: Choose keto snacks with at least 15% monounsaturated, polyunsaturated, and saturated healthy fats.

What Can I Eat Freely On Keto?

The trick lies in understanding the way the body reacts to certain foods, without consuming any of them. Also, adding these foods to your diet in small quantities without consuming their full amount will do the trick. As part of Keto, you should make sure that you do not develop any fatty foods and you should not get rid of grains, as unhealthy carbs are also very essential for the Ketogenic diet. As a result, you should include plenty of vegetables, nuts, coconut oil, and healthy fats in your diet.

Nevertheless, this is not an official statement, and it does not really say, which can be eaten in your order in a fast-food restaurant. That is why you should ask a health professional to suggest to you the best types of meal for your body and go in for them. However, to make things easier, you should look for a wide range of foods that are very useful for weight loss on the Ketogenic diet.

Is Popcorn Allowed on Keto?

The ketogenic diet — or keto diet for short — is like a fashion plate that can’t decide between skinny and revealing. It’s popular because it’s efficient. The Keto Diet is low in carbs (low carb means fewer than 20 grams per day). It’s high in fats, particularly saturated fat, like butter, nuts, and coconut oil. It’s low in carbs (low carb means fewer than 20 grams per day). It’s high in fats, particularly saturated fat, like butter, nuts, and coconut oil.

This approach is different than the low-fat, high-carb diet popular when high cholesterol and heart disease were treated as lifestyle diseases. It’s also different than the Atkins diet that was popular when carbohydrates were found to fuel fat cells. Keto is not designed to become high-protein or high-fat. It’s simply a way to lower carbs in your diet while keeping your body full and satisfied. The Ketogenic Diet is not a fat-free diet. You can still have high-fat foods, like butter, olive oil, and coconut oil.

Is Popcorn Keto-Friendly?

Popcorn is a common snack and is generally an unhealthy choice because of its high fat and carbohydrate content. Nevertheless, a low-carb approach to eating this food makes it a great choice for achieving weight loss. Popcorn has more carbohydrates than other high-carb foods like most pasta and bread. A single serving of popcorn has 9 grams of carbohydrates and roughly the same number of calories as an Oreo cookie.

Can You Eat Popcorn on Keto?

Yes, popcorn can be included in a keto diet, but it’s important to be mindful of portion sizes and the type of popcorn consumed. Traditional popcorn made with high-carbohydrate corn kernels is not suitable for a strict ketogenic diet due to its high-carb content. However, there are low-carb alternatives available, such as air-popped popcorn made from cauliflower or coconut flour. These substitutes offer a lower carbohydrate content while still providing a satisfying crunch. It’s crucial to check the nutrition labels and calculate the net carbs to ensure it fits within your daily carb limit on the keto diet. Popcorn can be eaten on a keto diet as long as you consider your daily carb limit for staying in ketosis. You can include popcorn in your eating plan after determining your carb limit.

Frequently Asked Questions

Is Peanut Butter OK for Keto Diet?

Peanut butter can be a suitable addition to a keto diet, but it’s essential to choose the right type and consume it in moderation. Natural peanut butter, made from 100% peanuts without added sugars or hydrogenated oils, is generally acceptable for a ketogenic diet. It provides a good source of healthy fats, protein, and fiber, which can help keep you satiated and support ketosis. However, it’s crucial to be mindful of portion sizes due to their calorie density. While peanuts are relatively low in carbohydrates, they do contain some naturally occurring sugars and a moderate amount of net carbs. It’s recommended to measure and track your intake to ensure it fits within your daily carb limit on the ketogenic diet. Additionally, some individuals may be sensitive to peanuts or have allergies, so it’s important to consider personal health factors before incorporating peanut butter into your ketogenic diet.

Can You Eat Oatmeal on Keto?

Oatmeal, a popular breakfast option, is not typically recommended for a strict ketogenic diet due to its high carbohydrate content. Oats are naturally rich in complex carbohydrates, primarily in the form of starch, which can significantly impact ketosis. A standard serving of oatmeal contains around 30 grams of net carbs, which can easily surpass the daily carbohydrate limit for a keto diet. However, there are low-carb alternatives available, such as “oat fiber” or “oat bran” made from ground and processed oats. These products have had most of their starch and carbohydrates removed, resulting in a significantly reduced carb content. These alternatives can be used sparingly in keto-friendly recipes to provide a similar texture and flavor to oatmeal. It’s crucial to check the nutrition labels and calculate the net carbs to ensure these alternatives fit within your daily carbohydrate allowance on a keto diet.

Do Keto Snacks Help You Lose Weight?

Keto snacks can be a part of a ketogenic diet, which is a low-carbohydrate, high-fat eating plan designed to promote weight loss through a metabolic state known as ketosis. However, the effectiveness of keto snacks in aiding weight loss depends on various factors and must be considered within the broader context of one’s diet and lifestyle.

Keto snacks can potentially help with weight loss for the following reasons:

1. Appetite Control: Keto snacks are often high in fats and protein, which can help increase feelings of fullness and satiety. This may lead to reduced overall calorie intake, aiding in weight loss.
2. Maintaining Ketosis: Consuming keto-friendly snacks can help individuals maintain the state of ketosis, where the body primarily burns fat for energy. This can promote fat loss over time.
3. Avoiding High-Carb Snacking: Traditional snacks like chips, cookies, and candies are rich in carbohydrates, which can lead to blood sugar spikes and crashes. Keto snacks provide alternatives that avoid these fluctuations and may help stabilize energy levels.
4. Convenience and Portion Control: Keto snacks are often pre-portioned and easy to carry, making them a convenient choice for those following a ketogenic diet. This can reduce the temptation to reach for high-carb, calorie-dense snacks.
5. Reduced Sugar Intake: Keto snacks are typically low in added sugars, which is beneficial for weight loss as excess sugar consumption can contribute to weight gain.

However, it’s essential to consider the following factors when incorporating keto snacks into a weight loss plan:

1. Total Caloric Intake: While keto snacks can be helpful, consuming them in excess can still lead to a surplus of calories, which may hinder weight loss. Portion control is crucial.
2. Quality of Snacks: Not all keto snacks are created equal. Some may be highly processed and contain unhealthy ingredients. Opt for whole, minimally processed snacks when possible.
3. Balanced Diet: Snacking should complement a well-balanced ketogenic diet that includes a variety of nutrient-dense foods, such as non-starchy vegetables, lean proteins, and healthy fats.
4. Physical Activity: Weight loss is not solely dependent on diet but also on physical activity levels. Regular exercise is essential for achieving and maintaining a healthy weight.
5. Individual Variation: The effectiveness of keto snacks can vary among individuals due to factors like metabolism, genetics, and lifestyle.

In conclusion, keto snacks can play a role in supporting weight loss efforts when incorporated into a well-planned ketogenic diet. However, they should be consumed in moderation and as part of a comprehensive weight management strategy that includes portion control, overall calorie intake, physical activity, and a focus on whole, nutritious foods. Consulting with a healthcare professional or registered dietitian can provide personalized guidance for achieving weight loss goals while following a ketogenic diet.

What Can I Snack on Instead of Chips on Keto?

Opting for keto-friendly snack alternatives instead of traditional chips is a strategic choice that aligns with the principles of a ketogenic diet. In this low-carbohydrate, high-fat eating regimen, it’s crucial to replace conventional snack options with alternatives that support ketosis, the metabolic state where the body utilizes fat for energy rather than carbohydrates.

Nuts and seeds emerge as stellar substitutes for chips on a keto diet. Almonds, walnuts, and macadamia nuts offer a satisfying crunch while providing healthy fats and essential nutrients. These nuts are rich in monounsaturated and polyunsaturated fats, contributing to satiety and helping to maintain ketosis by avoiding unnecessary carbohydrates.

Another savory option is cheese crisps or cheese chips. These snacks, often made by baking or frying cheese until it becomes crisp, deliver a satisfying crunch and a high-fat content. Cheese is an excellent source of protein and calcium, making it a nutritious choice for those following a ketogenic lifestyle.

Vegetables, when prepared in a keto-friendly manner, can serve as a crunchy and satisfying chip replacement. Zucchini or kale chips, seasoned and baked with olive oil, provide a crispy texture and a nutritional boost without the carbohydrate load found in traditional potato chips.

Seaweed snacks are also gaining popularity as a keto-friendly chip alternative. Packed with vitamins, minerals, and antioxidants, seaweed offers a unique umami flavor and satisfying crispness. Additionally, these snacks are low in carbohydrates, making them an ideal choice for individuals seeking a savory treat without jeopardizing their ketosis goals.

In conclusion, the ketogenic diet encourages strategic choices in snack selection, promoting alternatives to traditional chips that align with the low-carb, high-fat principles. Nuts, cheese crisps, vegetable chips, and seaweed snacks not only satisfy the desire for a crunchy snack but also contribute essential nutrients, making them excellent options for individuals committed to maintaining ketosis.

Keto Snacks Recipes That Are Quick & Easy To Make:

Homemade Keto snacks are easy to make. You just have to choose the right ingredients.

Flaxseed crackers are delicious, rich in omega-3 fats, plus have decent amounts of fiber and protein.

You can also use bacon, which is packed with fats and protein, while bell peppers add your necessary intake of fiber, vitamins, and minerals.

Peanut butter is rich in fat, fiber, and proteins, plus it’s delicious. Choose a no-sugar brand of keto peanut butter first!

Flaxseed Crackers

All you need is water and ground flaxseed. You can blend whole flaxseed yourself, though, and add as many flavors and spices as you like.

1. Mix the water and flaxseed until they turn into a paste.
2. Roll this paste on a piece of parchment paper.
3. Bake it until it’s crisp.

Bacon and Bell Pepper Roll-Ups

1. Cut your bell peppers into slices.
2. Cover these slices in bacon.
3. Make as many as you like and bake them until they become crisp.

Cocoa Peanut Butter Balls

1. Use a tablespoon to take the peanut butter out of the jar.
2. Roll the peanut butter into a ball.
3. Sprinkle each ball with sugar-free cocoa powder.
4. Put these balls on a tray and refrigerate them for at least an hour.

SUMMARY: A keto diet menu for beginners should include easy-to-make keto snacks that pack a lot of healthy fats, moderate protein, and no carbs.

Final Thoughts. Where To Buy Keto Snacks

All these snacks are delicious and keto-friendly, but they each serve a different purpose. Some are better for trips, others are better for bodybuilding, and others satisfy your sweet tooth.

You can find keto snacks in stores like Walmart, Costco, Target, Whole Foods, or Amazon.

My first choice will always be Perfect Keto Bars, though. These bars keep my ketone levels elevated; they’re delicious and filled with healthy fats.

Perfect Keto Bars are the perfect example of a two-in-one product because they use MCT oil to bump up their healthy fats intake. These bars keep me focused, energetic, and full longer than other keto snacks.

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Perfect Keto Bars are doctor-approved for people with diabetes, so what more could you ask?

Don’t forget about all the valuable resources you can find on their websites, like the printable food list pdf for grocery-shopping and the diet guide.

Head over to their website right now! I have an exclusive 15% available discount if you’re getting their snacks! Just click below.