For meat and cheese lovers, the keto diet is a dream—bacon and eggs for breakfast, all the guacamole you can eat, butter on literally everything.
That is, until it’s snack time—then, if you’re on the keto diet, your’e basically SOL (unless, you know, you like having an entire steak for a snack). Think about it: All the best snacks are off limits on the keto diet (damn that fickle 70 percent fat, 25 percent protein, 5 percent carbs ratio). Granola bars, crackers, cookies—all off-limits on a keto diet.
So uh, what can you snack on when following a keto diet? These easy grab-n-go keto diet snacks will help you hit your macro goals while never getting hangry.
1. String cheese
This one is easy enough to do: Just keep a bunch in your fridge at home or work and grab one when you’re ready to nosh. String cheese has a nice mix of protein and fat, which can definitely help you fill up and stay full, says Jessica Cording, RD, a New York-based dietitian.
Per 1 string cheese: 90 calories, 7 g fat (4.5 g saturated fat), 0 g carbs, 0 g sugar, 170 mg sodium, 0 g fiber, 7 g protein.
2. Hard-boiled eggs
Just like string cheese, a hard-boiled egg provides some protein and fat, while also being pretty low-cal, says Beth Warren, RDN, author of Secrets of a Kosher Girl. Eat a couple for a filling keto diet snack or pair one with something else on this list.
Per 1 egg: 60 calories, 4 g fat (1.5 g saturated fat), 0 g carbs, 0 g sugar, 60 mg sodium, 0 g fiber, 6 g protein.
Learn how to cook the perfect hard-boiled egg:
Walnuts are high in fat, have a moderate amount of protein, and are low-carb, making them a solid snack for keto fans, Warren says. Plus, they’re heart-healthy. Stick to a serving size of one handful—about one-fourth of a cup—otherwise the calories can add up fast.
Per 1/4 cup: 220 calories, 20 g fat (2.5 g saturated fat), 4 g carbs, 0 g sugar, 0 mg sodium, 2 g fiber, 4 g protein.
4. Sunflower seeds
These little seeds are an awesome source of healthy fat and fiber, along with a little punch of protein, Cording says. They’re also super easy to eat on the go—just stash them in your bag and whip them out when you’re hungry.
Per 1/4 cup: 190 calories, 15 g fat (1.5 g saturated fat), 7 g carbs, 2 g sugar, 360 mg sodium, 3 g fiber, 6 g protein.
Avocados are packed with healthy monounsaturated fatty acids, along with plenty of other minerals like fiber and potassium—and they’re keto-friendly, too. “Avocados are one of my favorite keto diet snacks,” Cording says.
She recommends eating one half of an avocado when it’s snack time. Or, if you don’t want to deal with stashing half of an avocado in your fridge, Cording recommends looking out for “gator eggs”—tiny avocados that each count as a single serving.
Per 1/2 avocado: 114 calories, 10.5 g fat (1.4 g saturated fat), 6 g carbs, 0 g sugar, 5 mg sodium, 5 g fiber, 1 g protein.
6. Kalamata olives and cucumber
One cup sliced cucumbers and 10 large olives makes for a great keto-friendly snack, with added benefits: “This is a great snack to help people in ketosis supplement their sodium levels.” says Desiree Nielsen, RD, author of Un-Junk Your Diet. When you’re in ketosis, your body needs more sodium, and “without adequate sodium, people are at risk for dehydration, constipation, and more dangerous electrolyte imbalances,” she adds.
Per serving: 71 calories, 4.8 g fat (0 g saturated fat), 5 g carbs, 2.3 g fiber, 2.1 g sugar, 285 mg sodium, 1.2 g protein.
7. Egg salad
Eggs have gotten some bad press in the past, but according to Franziska Spritzler, RD, a certified diabetes educator in Huntington Beach, California, “eating whole eggs has been shown to modify blood cholesterol in a way that actually reduces risk of heart disease and stroke.” She adds that eggs are also a great source of choline, which is necessary for brain and liver health.
Smash one large hard-boiled egg, and combine it with one tablespoon mayonnaise and half a teaspoon of mustard for a tasty keto diet snack.
Per serving: 175 calories, 15 g fat (3 g saturated fat), 0.5 g carbs, 0.5 g sugar, 120 mg sodium, 0 g fiber, 6.5 g protein.
8. Cinnamon Greek yogurt with walnuts
Combine two ounces of whole-milk Greek yogurt, one tablespoon chopped walnuts, and half a teaspoon cinnamon for a sweet, but healthy snack between meals, suggests Spritzler.
And don’t be thrown off by the carb count: “Although the sugar and net carb counts may seem a bit high, the effective carbs are probably about half because some of the sugar has been converted to lactic acid during the fermentation process,” she says.
Per serving: 160 calories, 12.5 g fat (6.5g saturated fat), 6 g carbs, 5.5 g sugar, 25 mg sodium, 0.5 g fiber, 8 g protein.
9. Wrapped dill pickles
“One thing many people do not realize is that when eating a low-carb, ketogenic diet, the body’s need for sodium increases,” says Sarah Koenck, RD, of Virta Health in San Francisco. “Dill pickles are a great way to get in salt and a perfect vehicle for deli sandwich items, sans bread.”
For this low-carb snack, wrap one large dill pickle with one ounce sliced deli meat and once ounce sliced cheese.
Per serving: 160 calories, 9.5 g fat (6 g saturated fat), 1.5 g fiber, 3 g sugar, 3 g carbohydrates, 1645 mg sodium, 6 g protein.
10. Steak bites
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Steak is definitely allowed on the keto diet, but you probably don’t want to sit down to a big slab of it as a snack. Instead, grill a piece of steak, then cut it into bite-sized pieces, and refrigerate until you’re ready to eat it, says Cording.
Per 4-oz serving: 140 cal, 4 g fat (1.5 g sat), 0 g fiber, 0 g sugar, 0 g carbohydrates, 66 mg sodium, 25 g protein.
11. Raspberries with whipping cream
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“Fruit is scarce on a ketogenic diet, so I am a big fan of saving room in the carb budget for berries,” Nielsen says. She suggests mixing half a cup of raspberries with one-fourth a cup of whipping cream.
Per serving: 230 calories, 21.5 g fat (13g saturated fat), 5.1 g carbs, 4 g fiber, 2.8 g sugar, 22.3 mg sodium, 2 g protein.
12. Collard cheese wraps
“This is an easy portable snack that helps you get extra greens, while being balanced with a bit of protein,” Nielsen says. Take one large collard greens leaf (without the stem) and spread it with one teaspoon each Dijon mustard and mayonnaise. Top with one ounce sliced cheddar cheese and roll like a wrap.
Per serving: 162 calories, 13.4 g fat (7 g saturated fat), 1.3 g carbs, 1.5 g fiber, 0.4 g sugar, 269.4 mg sodium, 8.2 g protein.
13. Celery peanut butter boats with chia seeds
“This snack is packed with fiber, protein, and healthy fats, making it the perfect snack to fuel your day,” says Sharp. Spread two tablespoons peanut butter on one celeery stalk. “Sprinkle some chia seeds on top to get a healthy dose of omega-3s,” she adds.
Per serving: 225 calories, 18.3 g fat (3.6 g saturated fat), 9.8 g carbs, 3.2 g sugar, 162 mg sodium, 4.6 g fiber, 9.3 g protein.
14. Cucumber slices and guacamole
“This snack takes seconds to prepare and the healthy fats from this guacamole dip make it a perfectly filling and satisfying snack,” Sharp says. Slice up half a cucumber and dip into half a cup of guacamole.
Per serving: 233 calories, 19.9 g fat (4.3 g saturated fat), 14.9 carbs, 3.3 g sugar, 14 mg sodium, 7.7 g fiber, 3.2 g protein.
If any diet is going to allow you to have beef jerky for a snack, it’s the keto diet. Not all jerky is created equal, Lauren Harris-Pincus, RDN, author of The Protein-Packed Breakfast Club, previously told WomensHealthMag.com, so steer clear of ones with added sugar (a.k.a. teriyaki flavoring).
Per 1-oz serving (beef): 116 cal, 7 g fat (3 g sat), 3 g carbs (2.5 g net), 3 g sugar, 506 mg sodium, 0.5 g fiber, 9 g protein.
16. Flaxseed Crackers
If you’re craving crackers on the keto diet (and crunchy veggies aren’t cutting it), try crackers made from flaxseed, which are high in omega-3 fats. Amp up your fat content even more by dipping these in some guacamole or topping them with cheese.
Per serving: 170 calories, 12 g fat (1.5 g saturated fat), 9 carbs, 1 g sugar, 10 mg sodium, 5 g fiber, 5 g protein.
On the keto diet, you really can’t go wrong with nuts—not only are they low in carbs and high in protein, but they’re also high in fats.
Another perk of nuts: “Research suggests that eating nuts like almonds regularly is linked to a longer lifespan, less belly fat, improved brain health, and more,”Maggie Moon, RD, author of The MIND Diet previously told WomensHealthMag.com.
Per 1/4-cup serving: 207 cal, 18 g fat (1 g sat), 8 g carbs, 2 g sugar, 0 mg sodium, 5 g fiber, 8 g protein.
18. Pork Rinds
Yes, really—you can totally have pork rinds on the keto diet. “They’re a good alternative to, say, a high-carb potato chip,” Jessica Perez, RD, previously told WomensHealthMag.com.
Per 0.5-oz serving: 70 cal, 2.5g fat (1 g sat), 0 g carbs, 0 g sugar, 250 mg sodium, 0 g fiber, 11 g protein.
19. Cottage Cheese
Sure, yogurt is great—but cottage cheese is pretty versatile, too. “Cottage cheese is a great choice because it’s high in protein, low in carb, and rich in calcium,” Gabbi Berkow, RD, previously told WomensHealthMag.com.
Per 4-oz serving: 100 cal, 2 g fat (1.5 g sat), 4 g carbs, 0 g sugar, 450 mg sodium, 0 g fiber, 15 g protein.
Pistachios aren’t just another nut on this list—they’re actually known as the “skinny nut,” according to Alex Caspero, RD. “They are among the highest snack nuts in protein and fiber, and lower in calories than any other tree nut,” she said. They’re also low in carbs and high in fats, which makes them very keto-friendly.
Per 1.25-oz serving: 100 cal, 9 g fat (1 g sat), 5 g carbs, 1 g sugar, 180 mg sodium, 2 g fiber, 4 g protein.
21. Hummus and veggies
Surprised you can have hummus? After all, chickpeas are rich in carbs. But in small amounts, used as a “flavoring,” hummus can fit in a keto diet, says Kendra Whitmire, RD, a nutritionist in Laguna Beach, California, who practices functional and therapeutic nutrition and works with clients on the keto diet. Keep it to a tablespoon and dip in a half cup of bell pepper strips.
Per serving: 48 calories, 2.8 g fat (0 g saturated fat), 5 g carbs, 1.8 g fiber, 2 g sugar, 66 mg sodium, 3.6 g protein.
22. Almond butter and seed bites
These are perfect keto snacks alone, but they’re even tastier together, says Boise, Idaho-based dietitian Emily Norbryhn, RD, who often works with keto clients. “The fat, protein, and fiber in this snack will keep you full for hours,” she adds. Mix together two tablespoons creamy almond butter, one teaspoon chia seeds, one teaspoon sunflower seeds, one teaspoon flax seeds, and two teaspoons pumpkin seeds. Dig in.
Per serving: 262 calories, 21 g fat, 11.6 g carbs, 7.8 g fiber, 11 g protein.
When going keto, don’t forget about fish. “It’s recommended to eat at least two 3.5-ounce servings of cooked fatty fish weekly for good health—these fish contain omega-3 fatty acids that can help everything from your brain to your heart health,” says Amy Gorin, RDN, owner of Amy Gorin Nutrition in the New York City area. Lox (smoked salmon) is one option; it’s also higher in sodium, which can be helpful when you’re on keto.
Per serving: 70 calories, 3 g fat (1 g saturated fat), 0 g carbs, 0 g fiber, 0 g sugar, 590 mg sodium, 10 g protein.
24. Bacon and bell pepper roll-ups
In this combo you’ll get fat and protein from bacon, and much-needed fiber from bell peppers. Here’s how to make it, says Chicago-area nutritionist Vicki Shanta Retelny, RDN: Wrap a slice of bacon around a slice of bell pepper, then cook in the oven until crisp.
Per serving: 83 calories, 7 g fat, (2.5 g saturated), 0.6 g carbs, 0.2 g fiber, 0.4 g sugar, 320 mg sodium, 5.1 g protein.
Believe it or not, some people like snacking on a can of sardines, says Whitmire. (Give it a try!) The little swimmers also supply calcium and vitamin D. Eat ’em on their own or mash up with mayo and top on lettuce leaves.
Per serving: 191 calories, 10.5 g fat (1.4 g saturated fat), 0 g carbs, 0 g fiber, 0 g sugar, 282 mg sodium, 22.7 g protein.
26. Peanut butter and cream cheese
Meet your new fave keto combo: peanut butter and cream cheese. “This snack almost tastes like a dessert—think peanut butter cream cheese frosting,” says Norbryhn. Mix two tablespoons of natural peanut butter with one tablespoon whipped cream cheese.
Per serving: 215 calories, 18 g fat (1.5 g saturated fat), 8 g carbs, 3 g fiber, 2.5 g sugar, 110 mg sodium, 8 g protein.
27. Dark chocolate
If you want a little something sweet, Whitmire says dark chocolate that’s been sweetened with Stevia, not sugar, should hit the spot. Choose chocolate with more than 70 percent cocoa and stick with a small amount, like a half of an ounce.
Per serving: 59.5 calories, 6 g fat (3.5 g saturated fat), 6.7 g carbs, 2.8 g fiber, 0 g sugar, 0 mg sodium, 1 g protein.
28. Celery and cream cheese
Cream cheese pairs with celery just as well as nut butter, says Whitmire, who recommends spreading two tablespoons of cream cheese over two stalks of celery. The cream cheese is also a nice way to get additional fat in your day.
Per serving: 113 calories, 10.1 g fat (5.9 g saturated fat), 4 g carbs, 1.3 g fiber, 2.2 g sugar, 155 mg sodium, 2.3 g protein.
29. Cottage Cheese, cherry tomatoes and pumpkin seeds
“This is one of my go-to keto snacks. Sometimes, I even eat it for breakfast,” says Norbryhn, who adds that it’d also make for a great way to refuel post-workout, too. Go for full-fat cottage cheese (4%), which is way creamier than fat-free. To make, add a half cup cottage cheese in a bowl, top with two tablespoons pumpkin seeds, five halved cherry tomatoes, and top with a teaspoon of olive oil and a sprinkle of black pepper.
Per serving: 201 calories, 10.9 g fat, (3.9 g saturated fat), 7.9 g carbs, 2.5 g fiber, 5.2 g sugar, 667 mg sodium, 14.2 g protein.
30. Easy tuna salad
A couple ounces of canned tuna whipped up with a couple tablespoons of mayo makes a great quick tuna salad that you can dollop on lettuce leaves, says Whitmire.
Per serving: 261 calories, 22.3 g fat (3.7 g saturated fat), 0.1 g carbs, 0 g fiber, 0.2 g sugar, 389 mg sodium, 13.6 g protein.
31. Seaweed Snacks
Miss chips? Grab roasted seaweed for a quick snack when you’re in the mood for savory + crispy. Seaweed is a great source of iodine, a nutrient that supports thyroid function, says Pegah Jalali, RD, a dietitian at Middleberg Nutrition in New York City. Top ’em with sliced avocado for additional fat, she says.
Per serving: 15 calories, 2 g fat (0 g saturated fat), 0 g carbs, 0 g fiber, 0 g sugar, 40 mg sodium, 0.3 g protein.
32. Cheese and salami
Why mess with a classic? “Cheese has almost zero carbs, and salami might have one or two grams of carbs depending on the variety,” says Norbryhn. She suggests purchasing high-quality salami from the deli, and mixing it up with different types of cheeses (gouda, Swiss, Manchego) for variety. Snack on one ounce of each.
Per serving: 215 calories, 16.5 g fat (8.4 g saturated fat), 0.6 g carbs, 0 g fiber, 0.1 g sugar, 660 mg sodium, 14.8 g protein.
33. Guacamole with bacon “chips”
Seriously, this is a thing, guys. “Avocados are a great source of heart-healthy monounsaturated fat, as well as fiber,” says Northbryhn. Cut prep time by picking up pre-made guac; some grocery stores also have breakfast hot bars where you can buy bacon slices, too. Just break two bacon slices into bite-sized pieces and dip into ¼ cup guac, she recommends.
Per serving: 170 calories, 15 g fat (3.5 g saturated fat), 6 g carbs, 4 g fiber, 0 g sugar, 560 mg sodium, 7 g protein.
34. Cottage cheese grapefruit bowls
Fruit is tough to fit into the keto diet, but in small amounts, it can work. Top a half cup of cottage cheese with segments from a quarter of a grapefruit, suggests Retelny. Bonus: Grapefruit is rich in antioxidant vitamin C.
Per serving: 136 calories, 5.1 g fat (3 g saturated fat), 11.6 g carbs, 1 g fiber, 8.2 g sugar, 410 mg sodium, 12.5 g protein.
35. Persian cucumbers
“Sliced, these make a great crunchy and refreshing snack,” says Jalali, who recommends sprinkling salt and sesame seeds on top.
Per serving: 8 calories, 0 g fat (0 g saturated fat), 2 g carbs, 0.3 g fiber, 1 g sugar, 1 mg sodium, 0 g protein.
36. Ham “Sandwich”
Halve a red pepper into two pieces, then add a couple ounces of deli ham between the “slices.” (Need to up the fat? Add a thick smear of smashed avocado.)
Per serving: 101 calories, 2.9 g fat (1 g saturated fat), 9.2 g carbs, 2.5 g fiber, 6 g sugar, 455 mg sodium, 11.2 g protein.
37. Roasted chickpeas
“You might assume that you can’t eat pulses like chickpeas, beans, and lentils on the keto diet. But you totally can, especially in smaller portions,” says Gorin. “Pulses are a good source of satiating protein and an excellent source of filling fiber—and research shows that eating them daily can help your overall health and can even help you lose weight.” Roast chickpeas and toss with oil (for added fat) and spices (to amp the flavor).
Per serving: 65 calories, 0.5 g fat (0 g saturated fat), 10.5 g carbs, 2.5 g fiber, 0 g sugar, 15 mg sodium, 3.5 g protein.
38. Moon Cheese
Made entirely out of cheese, “this is great in a pinch, as you can find it at most Starbucks and airports across the country, making it super easily accessible,” says Jalali. (You can also buy it on Amazon to stock your pantry at home.)
Per serving: 70 calories, 5 g fat (3 g saturated fat), 1 g carbs, 0 g fiber, 0 g sugar, 140 mg sodium, 5 g protein.
39. Pine nuts
You’ve got your almonds, macadamia nuts, and sunflower seeds. But don’t forget about pine nuts, which can be a nice way to switch things up.
Per serving: 190 calories, 19 g fat (1.5 g saturated fat), 4 g carbs, 1 g fiber, 1 g sugar, 0 mg sodium, 4 g protein.
40. Brie and cherry tomatoes
An ounce of brie has no carbs (harder cheeses like cheddar contain small amounts of carbs), but offers filling fat and protein, which is why this is one of Gorin’s go-to’s. Add a half cup of cherry tomatoes for fiber and hydrating water, she says.
Per serving: 133 calories, 11.2 g fat (8 g saturated fat), 2.9 g carbs, 0.9 g fiber, 2 g sugar, 164 mg sodium, 4.7 g protein.
41. Cheesy tuna salad
Remember this rule: Just add cheese. “Tuna is one of the best sources of lean protein,” says Northbryhn. She suggests whipping up a combo of two tablespoons of mayo, one-quarter cup shredded cheddar cheese, and two tablespoons sunflower seeds with a can of tuna for post-workout snack.
Per serving: 265 calories, 21 g fat, 2 g carbs, 1 g fiber, 17 g protein,
42. Cocoa Peanut Butter Balls
You love peanut butter cups, and this is a keto take on the classic, says Retelny. She suggests rolling a tablespoon of natural smooth peanut butter in your hands to make a ball, then sprinkling with unsweetened cocoa powder. Chill for an hour in the fridge.
Per serving: 101 calories, 8.3 g fat (1.7 g saturated fat), 5 g carbs, 2.5 g fiber, 1 g sugar, 55 mg sodium, 4.5 g protein.
43. Berries and cream
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There are few fruits you can eat on keto—a small amount of berries can often fit (and they’ll add much-need fiber too your diet, too). Add a quarter cup of raspberries to a bowl and cover in a few tablespoons of cream.
Per serving: 116 calories, 12.2 g fat (7 g saturated fat), 3.7 g carbs, 2 g fiber, 1.4 g sugar, 10 mg sodium, 0.4 g protein.
44. Crab Salad Lettuce Wraps
If tuna’s not your thing, try crab, suggests Retelny. Mix a half cup crabmeat with a dollop of Greek yogurt and mustard, and dill (optional). Dig in with a fork or wrap in Bibb lettuce leaves if you’re feeling all fancy.
Per serving: 92 calories, 0.3 g fat (0 g saturated fat), 0.3 g carbs, 0 g fiber, 0.2 g sugar, 370 mg sodium, 15.7 g protein.
45. Coffee with cream
Don’t underestimate the power of a morning coffee with a healthy pour of cream to get you through until lunch. Plus, it’s a great way to get extra fat in your diet if you’re struggling to eat the amount you need.
Per serving: 100 calories, 12 g fat (7 g saturated fat), 0 g carbs, 0 g fiber, 0 g sugar, 10 mg sodium, 0 g protein.
46. Ricotta Caprese
Cottage cheese gets all the love, but don’t forget about smooth ricotta. In this twist on stuffed cherry tomatoes, Retelny suggests mixing together ricotta cheese (go for whole milk ricotta) with finely diced basil. In each hallowed out cherry tomato, dollop a half teaspoon of the mixture.
Per serving: 56 calories, 1.8 g fat (1 g saturated), 5.1 g carbs, 1.2 g fiber, 2.7 g sugar, 22 mg sodium, 2.1 g protein.
47. Pepperoni Sticks
A great protein-packed snack (pair with a fattier food like cheese or olives if you wish), these also give you a good amount of sodium, too.
Per serving: 70 calories, 3 g fat (1 g saturated fat), 1 g carbs, 0 g fiber, 0 g sugar, 230 mg sodium, 8 g protein.
48. Dang Bar
It’s tough to find a grab-and-go keto-friendly bar, but plant-based Dang Bars (formerly FATBAR) are available on Amazon and have just four to five grams of net carbs.
Per serving: 200 calories, 14 g fat (4.5 g saturated fat), 11 g carbs, 6 g fiber, 3 g sugar, 55 mg sodium, 9 g protein.
49. Green smoothie
A smoothie can be a great option, especially when you’re looking for a more filling snack, says Whitmire. Avocado-packed Minty Green Protein Smoothie, anyone?
Per serving: 282 calories, 20 g fat (2 g saturated fat), 14 g carbs, 9 g fiber, 2 g sugar, 269 mg sodium, 14 g protein.
50. Lupini beans
Brami Lupini Beans come in a variety of flavors (like lime, hot pepper, and sea salt), and they are so, so tasty. (You can buy them on Amazon.) Even better: because they’re packed with fiber, they have zero net carbs. You’re welcome.
Per serving: 60 calories, 1 g fat (0 g saturated fat), 7 g carbs, 7 g fiber, 0 g sugar, 321 mg sodium, 7 g protein.
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