People often snack less on a Keto diet. Why? Because going Keto controls your appetite.
This partly explains why low-carb diets are effective for weight loss[*]. When you snack less, you eat fewer calories.
This doesn’t mean you can’t (or won’t) snack while eating Keto. Sure, carby snacks are out. But feel free to replace them with healthy low-carb snacks that won’t kick you out of ketosis.
You’ve seen the Keto-friendly products in stores and around the interwebs. But did you know that many of these premium snacks can be made at home? However, if you’re pressed for time there are plenty of healthy options available.
The truth is, there’s a staggering list of Keto snacks—and we’ll review many of them today. First, though, let’s cover some ground rules for snacking on Keto.
How To Snack On Keto
The main rule of Keto snacking is to stick to your macros. On a Keto diet, you should be eating 55-70% of your calories from fat, 20-35% from protein, and less than 10% from carbohydrates. Keeping your macros in these ratios helps you enter the fat-burning state called ketosis.
Keeping carbs low is crucial. When you limit carbs, you limit the release of the hormone insulin from your pancreas. Low insulin, in turn, sends the ketosis bat signal[*].
To stay in ketosis, count net carbs, not total carbs. (Net carbs = total carbs - fiber - sugar alcohols). The Carb Manager app does this math for you. Nice feature.
Here’s a useful guideline. If a snack contains 5 or more grams of net carbs per serving, take it off the Keto menu.
Don’t worry about fat vs protein ratios in snacks. On Keto, you have lots of leeway with both macros.
Eating a high-protein snack won’t derail your Keto goals. In fact, high-protein Keto diets have been shown to help with body recomposition—losing fat while maintaining muscle—when paired with strength training[*].
Beyond macros, focus on food quality. Are your munchies made from real foods? Good. Do they contain chemicals you can’t pronounce? Bad.
That’s an argument for making Keto snacks at home. You know exactly what’s in them.
Can You Snack Too Much On Keto?
The short answer is yes. If you over-consume any food—even a Keto-friendly food—consequences may follow.
Possible Consequences of Over-Snacking
- Weight gain
- Indigestion
- Guilt
- An annoyed spouse
- A higher credit card bill
Weight gain is probably the main concern, and it’s a valid one. All things equal, more calories in means more pounds gained.
Fortunately, there are Keto forces working in your favor. For one, a low-carb diet reduces hunger hormones like ghrelin and neuropeptide Y[*]. Less hunger usually means less snacking.
Also, Keto snacks aren’t hyperpalatable concoctions cooked up by food scientists with seven-figure budgets. These addictive morsels generally have a carb component.
Still, mindless munching isn’t confined to the world of carbs. One handful of nuts can easily lead to five.
On-the-go Keto Snacks
Time for the snack list. Rustling up your own Keto snacks can help to keep you on track and keep ingredients minimal and healthy. But there are plenty of store-bought, low-carb treats out there that are perfect when you don’t have a second to spare.
Nuts and nut butter
Macadamia nuts, almonds, walnuts, and brazil nuts are high-fat, low-carb snacks perfect for Keto munching. For an easy spread, whip up a batch of homemade nut butter.
Short on kitchen time? Opt for a Keto-friendly ready-made nut butter loaded with healthy fats. Nuts are also a great source of minerals like copper, manganese, and molybdenum.
Beef jerky
Beef jerky is an approved snack, but many products contain added sugar and preservatives, so always read labels carefully.
These Keto and Paleo-friendly beef thins are a healthy, high-protein option, free from added nasties. Also, feel free to mix it up with salmon jerky or turkey jerky. You can even make your own Keto jerky from scratch.
Cheese chips
Cheese chips make a simple homemade Keto snack, perfect for loading up on fats and protein.
No time for meal prep? These store-bought cheese chips make a great grab-and-go option, made with just one ingredient - cheese! Perfect for travel and lunch boxes.
Dark chocolate
Dark chocolate is loaded with polyphenols linked to a variety of health benefits. One compound, theobromine, may even boost your mood[*].
Look for bars with 85% cacao or higher and less than 5 grams of sugar per serving. Alternatively, opt for high-quality brands offering Keto-friendly chocolate sweetened with low-carb sweeteners.
Keto-friendly protein bars
Most protein bars aren’t Keto-sanctioned, but some are. Again, look for bars under 5 grams of net carbs and a short list of clean, real food ingredients. For starters, try these delicious low-carb, high protein bars from Perfect Keto.
Olives
Olives are a great savory snack, loaded with heart-healthy monounsaturated fat[*]. Stock up on Keto-friendly snack-sized packs of pitted olives for low-carb munching on the go.
Sardines
Sardines are an excellent source of anti-inflammatory omega-3 fatty acids and calcium for strong bones. They make a healthy snack straight from the can or blend with your favorite Keto condiments to create a dip for low-carb veggies.
MCT Oil
Add this MCT oil to coffee or tea for instant ketogenic energy, or just have a tablespoon straight up[*].
Keto Snacks to Make At Home
These Keto comestibles require some prep time, but the payoff is worth it. Get your chef hat on.
Fat bombs
It’s not a Keto party without fat bombs. Need some ideas? Experiment with these low-carb peanut butter fat bombs or cookie dough fat bombs. There won’t be leftovers.
Hard boiled eggs
Eggs are the ideal Keto food: high fat, moderate protein, zero carb.
Keto chips and crackers
Why buy costly Keto chips when you can make them yourself? These Keto pork rind nachos, low-carb cheese chips, and oven-crisped kale chips are sure to please.
Salad
If you ever need a quick Keto meal, just add protein and olive oil to a bed of greens. Keto Cobb salad, anyone?
Smoothie
Low-carb smoothie options are endless. Start with this Keto berry smoothie.
Bone broth
Want to curb your appetite without consuming many calories? Meet your new bff, bone broth.
Vegetable sticks
Cut up celery, carrots, peppers, and cucumbers and enjoy a light low-carb snack. Bunny rabbits eat no better than you. Dip them in some homemade guac, or avocado oil mayo for a boost of fat.
Bacon
Need we say more? Pro tip: Boost your bacon game with these Keto breakfast bites.
Keto bread
You’ll have fun making this Keto loaf of bread, and even more fun when family members ask when you started eating carbs again.
Keto Fudge
Warning: Hide from house mates.
Low-carb cookies
From Keto chocolate chip cookies to flourless almond cookies, the Carb Manager kitchen has your sweet nibbles covered.
Keto ice cream
Don’t spend $8.95 on a tiny tub of sugar-free ice cream. Whip up keto friendly chocolate or vanilla ice cream instead.
Mini Keto pizza
Because Keto pizza delivery isn’t a thing yet.
The Right Way To Snack On Keto
This list should keep you smoothly snacking for months to come. Before you go, let’s review the proper way to snack on Keto:
- Mind your macros. Confirm you’re eating high fat, moderate protein, and very low carb foods with the world’s #1 macro tracker: Carb Manager.
- Read labels. That’s how to avoid sugar and other ingredients you don’t want.
- Snack mindfully. If you can’t control yourself around cashews, don’t buy them.
- Whole foods first. When possible, stick to foods your grandmother would have eaten.
Time for a snack now, eh?
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