The goal on a ‘keto’ diet: To shift your body into ketosis, a state in which it burns fat for fuel instead of glucose from carbs, explains Theresa Hennig, R.D.N., dietitian for The Vitamin Shoppe. That means cutting way back on carbs—as well as protein—and eating mostly fats.
We’re talking a lot of fat—like 75 percent of your total calories. And carbs? You’re looking at fewer than 50 grams per day, ideally somewhere as low as 30, says Hennig. Since your body can convert some protein into glucose, that needs to be cut down, too.
Because it keeps your blood sugar levels so stable, eating keto can be helpful for losing weight or managing blood sugar issues, like type 2 diabetes, Hennig says. But since many of our go-to snacks tend to be carb-y (lookin’ at you, PB-filled pretzel nuggets), snacking while on a keto diet can be a little tricky.
Eliminate the guesswork for successful high-fat snacking with these 15 keto-friendly snack ideas—because everyone needs something to munch on:
Nuts And Seeds
“Nuts are a perfect food for keto eaters,” says Hennig. “They’re higher in fat and contain a little bit of protein.” A handful of walnuts or sunflower seeds will crush any hunger between meals and are incredibly portable when you’re out and about.
Another easy-peasy keto snack staple is the star player of any appetizer platter: cheese. A serving of cheesy goodness—whether you’re a Swiss or Colby Jack kind of person—offers a dose of fat with a side of protein. And it’s just so dang delicious. Just keep those portions in check, since cheese contains protein, says Hennig.
Bacon And Cream Cheese Pinwheels
Whether you’re keto or not, bacon always sounds like a good idea. These pinwheels combine bacon with ranch seasoning, cream cheese, olives, and deli meat for a portable snack that’s loaded with flavor. 730 Sage Street’s recipe could also be perfect for that dinner party you promised to bring an appetizer to—no one even needs to know it’s keto.
No-Bake Keto Brownies
When you’re in need of something sweet—and low-carb—this keto brownie recipe from The Vitamin Shoppe nutritionist Karen Cooney, R.D., come in clutch. No cooking required!
- 2 oz. Sun Warrior raw chocolate protein powder
- 3 Tbsp D’s Naturals Creamy Chocolate S’mores Fluffbutter (or plain nut butter)
- 3 oz. half-and-half cream
- 2 oz. coconut flakes
- ¼ tsp xylitol
- 2 oz. 85% cacao dark chocolate bar
Heat the cream in the microwave and add the xylitol (optional). Then stir in pieces of the chocolate until it’s melted and thoroughly mixed in. Let the mixture cool off a bit. Next, add nut butter, coconut flakes, and protein powder. Mix well. Roll batter into 15 balls and store in the fridge.
Feel free to sprinkle a little salt and pepper onto half an avocado and dig right in with your spoon for a creamy, healthy fat-packed snack. Easily our favorite green food, avocados also contain some fiber to fill you up. You can even top yours with bacon bits if you’re feelin’ feisty.
Lemon Fat Bombs
These fat bombs (bite-sized snack that deliver a dose of fat) are sweet but refreshing! KetoDiet App’s recipe incorporates fresh lemon zest into a base of coconut oil and coconut butter. Perfect for when you need a quick energy boost.
Cream Cheese Pancakes
Described by I Breathe I’m Hungry as “skinny fried cheesecakes,” these four-ingredient pancakes make this breakfast treat possible on a ketogenic diet. No flour, oats, or mashed banana here! We’re willing to be they’d also make for great low-carb crepes…
Another portable staple? Hard-boiled eggs, suggests Hennig. They’re easy to make in bulk and then stash in the fridge for whenever the snack monster strikes. If you’re not a huge fan, know this: A little hot sauce goes a long way.
When you just need a little something to satisfy your belly and perk you up, blend up Cooney’s keto coffee and you’ll be ready to conquer the day—or at least the next few hours. All you need is:
- 16 fl. oz. organic black coffee
- 1 scoop Vital Proteins collagen peptides (unflavored)
- 1 Tbsp grass-fed ghee
Blend your three ingredients on high for about one minute, until it’s all creamy and frothy.
Cinnamon Keto Granola
This usually-carby snack just got a fat-friendly makeover. You can nosh on Keto Connect’s granola straight out of the bag or with milk. It’s made with ground flaxseed, coconut flakes, chia seeds, chopped nuts (like pecans and almonds), sugar-free syrup, and cinnamon.
Sandwiches seem like they’re off the table when you’re basically cutting most carbs out of your life. That’s where cloud bread comes in. This recipe from Fat For Weight Loss makes for a fluffy, light bread substitute. You’ll just need eggs, cream of tartar, cream cheese, and salt. One fat fueler-friendly ham and cheese sandwich, comin’ right up!
Keto is basically a cheese lover’s dream diet. Get your cheese fix in an out-of-the-ordinary way with these crisps from Low-Carb Yum. All you need is Parmesan cheese and an oven to bake yourself a batch of cheesy chips.
Cranberry Chocolate Chip Keto Cookies
Low-carb baked goods can be tricky, but these cookies from Karen Cooney definitely get the job done.
Here’s what you need:
- ¼ cup dark chocolate chips
- ¼ cup dried cranberries
- 1/8 tsp Himalayan salt
- ¼ tsp baking soda
- ½ tsp vanilla extract
- 1/3 cup organic coconut sugar
- ½ cup all-natural almond butter
- 1 cage-free egg
- 1 Tbsp ground flaxseed
Fire up your oven to 350 degrees. Grease a cookie sheet (or line with parchment paper). In a bowl, whisk together ground flaxseed and let sit for five minutes to gel, if not using a regular egg. Then, in a medium bowl, combine the almond butter, coconut sugar, vanilla, baking soda, and salt. Then fold in cranberries and chocolate chips. Use a tablespoon to separate dough into 12 cookies. Wet hands and roll each drop of dough into smooth balls. (Dough will be very moist.) Bake cookies for about 13 minutes and cool for five minutes before transferring to a cooling rack to cool completely.
Cheesy Jalapeno Fat Bombs
Super Seed Crackers
Seeds, spices, and water come together to allow these seedy crackers to satisfy your need for a crunchy, dip-worthy snack. The Healthy Maven’s recipe combines ground flaxseed, whole flaxseeds, sesame seeds, and sunflower seeds with spices like dried onion, garlic, and sea salt. Spread your mixture across a baking sheet, bake for a half-hour, and dip away.