Lean Optimum » Supplements » 11 Best Keto-Friendly Snacks Review (Updated 2021): Let’s Find Special & Delicious

11 Best Keto-Friendly Snacks Review (Updated 2021): 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 chips 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 about 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.

What is Keto SnackMy 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 to find delicious and nutritious keto snacks.

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 Bar

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.

PROS
  • Lots of energy and no hunger pangs thanks to the 23% DV healthy fats from MCTs
  • You can maintain ketosis because they have just 3g net carbs
  • Your digestion is improved thanks to the 9g dietary fiber from Acacia and Tapioca
  • Just clean ingredients, with no artificial preservatives or additives
  • You can use them pre-or post-workout because these bars are packed with protein (11g)
  • Stronger bones, teeth, hair, and nails thanks to the grass-fed collagen
  • Delicious taste (natural flavors, Stevia, and Monk fruit)
  • Keep your blood sugar in check
  • Good meal replacement (satiating and 230 calories)
CONS
  • Some people don’t like the oily texture caused by the added MCT oil

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 – Keto Diet

GimMe Organic Bars

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.

PROS
  • Organic
  • No GMOs
  • No gluten
  • Nutritious
  • Low-calorie
  • Convenient packaging
  • You can munch on them or add them to salads
  • Five flavors
  • No net carbs
  • Good for kids
CONS
  • Just 2g fats aka it’s not a filling snack and it won’t give you lots of energy
  • Some people find the taste too bland

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

Nush Bars

My biggest worry before I started 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.

PROS
  • Low sugar
  • Low carb
  • Satisfy your sweet tooth
  • Delicious
  • Good texture
  • Can eat them anytime
  • 100% natural ingredients with no artificial colors, thickeners, preservatives, or sweeteners
  • Contain blueberries and flax seeds that help your digestive and immune systems
  • Low-calorie
  • Lots of healthy fats that keep you satiated and energetic
  • 4g fibers to keep your gut healthy
  • 5g protein to speed muscle recovery post-workouts
CONS
  • Contain sugar alcohol
  • Contain 24% DV cholesterol

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

Quest Nutrition Protein Chips

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.

PROS
  • Crunchy
  • Three flavors
  • 21g protein for muscle recovery and bodybuilding
  • 2g net carbs and 0g sugar so you can stay into ketosis
  • 130 calories so you can stick to your weight goals
  • Baked
  • Top-quality, natural ingredients – no potatoes and no gluten
CONS
  • Just 4g fat
  • Slightly chalky aftertaste

Summary: Thanks to their 21g protein/ serving, these natural, 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

Trader Joe’s Kale Chips

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.

PROS
  • Dressed with cashew butter and tahini, so they’re delicious
  • Gluten-free
  • Easy to open and portable
  • Packed with vitamins A and C, calcium, iron, and fibers for extra energy
  • Nutritious and filling because they contain healthy fats
  • Low-calorie
  • 4g protein for optimal digestion and energy
  • Relatively clean ingredients
CONS
  • Crumbly texture

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

Quest Chocolate Protein Cookie

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.

PROS
  • Soft and chewy
  • Delicious
  • Gluten-free
  • Good pre-or post-workout snacks because they’re filled with proteins that help bodybuilding and recovery
  • Just 4g net carbs
  • Assist digestion – 9g fibers
  • Filling and give you a lot of energy thanks to the 17g fats/ serving
  • Good meal replacement if you’re traveling and forget to eat as they have just 250 calories
CONS
  • Some people report a weird aftertaste and relatively bland flavors, but I liked these cookies

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

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.

PROS
  • Healthy
  • Nutritious
  • Filled with healthy fats
  • Filled with fiber
  • Versatile
  • They keep you satiated for longer
  • They enhance the taste and texture of any food
CONS
  • Packed with calories
  • Can give you gas and gallbladder pain

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

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.

PROS
  • Delicious
  • Protein-packed for pre- or post-workouts
  • Easy to metabolize
  • Doesn’t kick you out of ketosis
  • Convenient for parties or road trips
CONS
  • Too much of it can increase your bad cholesterol

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

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.

PROS
  • Healthy fats for sustained energy
  • Plenty of calories for a good meal replacement
  • Lots of calcium for healthy bones, teeth, and nails
  • Good proteins levels before or after a workout
  • It keeps you satiated for longer
CONS
  • It can increase your bad cholesterol

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

10. MCT Oil Powder

MCT oil

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.

PROS
  • Good pre-workout
  • Kickstarts your ketosis
  • Averts hunger pangs
  • Steady energy
  • Improves focus and clarity
  • Helps you sleep better
CONS
  • It can get pretty expensive if you choose a quality MCT oil powder like Perfect Keto

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

11. Zucchini Chips

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.

PROS
  • Good for weight loss
  • Easy to bake
  • Crunchy and tasty
  • Good in salads or with a high-fat dip
  • Plenty of micronutrients to keep you energetic and healthy
  • Plenty of fibers to help your digestion
CONS
  • Not filling

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.

Avoid Trans Fats

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 the grains, as unhealthy carbs are also very essential for the Keto 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 it. However, to make things easier, you should look for a wide range of foods that are very useful for weight loss on the Keto diet.

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 fibers and protein.

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

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

Cocoa Peanut Butter BallsBacon 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.