Best Keto-Friendly Snacks To Grab On-The-Go
Updated by Lindsay Mattison
The keto diet is a low-carb diet that’s been ultra-popular the last few years. Unlike other low-carb diets, keto (short for ketogenic) doesn’t replace those carbohydrates with protein, but instead focuses on high fat intake. Basically, the diet puts your body in a state known as ketosis, where it burns carbs instead of fat, helping you lose weight.
The only way to make the diet really work is by following the strict guidelines, which can put many keto-followers in a lurch when it comes to snacking. We turned to Chris Appave at Keto4All! for some advice on the best keto-friendly snacks, including a few that can be eaten on-the-go to support your busy lifestyle. Appave admits that snacking is often seen as taboo—especially in the health and fitness community—but that snacking done correctly and in moderation can be a great way to keep yourself accountable, helping a person reach their goals without binge eating.
Appave told us the keto diet revolves around following specific macronutrient percentages: 75 percent fats, 20 percent protein, and 5 percent carbohydrates. If tracking the numbers isn’t your thing, he advised making sure that your daily total carb intake stays below 50 grams. From there, it’s all about finding the best snacks to fit into those macros. Appave explains there are many snacks that fit under the below-50-gram threshold, including pre-packaged foods. He also advised dieters to look at ingredient labels and nutritional facts to double-check their contents before snacking, keeping in mind that high-volume or high-fat foods will be the most filling and satiating.
When it comes to the “avoid” list, Appave says to steer clear of anything that would lead to an overconsumption of carbs, like potato chips, chocolate bars, crackers, rice cakes, popcorn, and many other "traditional" junk foods. Remember that sugars are carbohydrates, so you’ll have to avoid products with added sugar, honey, fructose, or maltitol. Several fruits and vegetables have a high sugar content—like oranges, bananas, apples, carrots, potatoes, and tomatoes—so you’ll want to steer clear of those, too.
After our conversation, we came up with a list of the best keto-friendly snacks to grab on the go. Appave wanted to leave us with one final thought when it comes to snacking: “The beauty of the keto diet is there is literally an alternative to every non-keto sweet treat! Craving a cookie? There's a keto cookie available! Looking for a donut? There's a keto donut for you! Need a whole cake? There's definitely a keto version of that!”
Pork Rinds
Most of us love crunchy, noisy snacks, but many traditional chips are on the no-go list for keto. Appave recommends turning to pork rinds, his personal favorite snack. They not only quell the desire for something crisp, but they also satisfy your salty cravings.
Jerky
The keto diet isn’t necessarily about consuming high-protein foods (fat is focused over protein), but there’s no denying that protein will fill you up and keep you feeling fuller for longer. Some jerky has added sugar, though, so pick up a keto jerky box to ensure that your snack fits into your daily macros.
Nuts
Nuts like almonds, macadamia nuts, pecans, Brazil nuts, walnuts, and hazelnuts are excellent keto-friendly snacks to take on the go. They pack easily into a plastic bag, and you can portion out a few to curb your hunger. You’ll want to steer clear of the high carbohydrate nuts, though, like cashews or pistachios.
Nut Butter
Nut butter is a great keto-friendly snack, especially if you’re transforming it into no-bake balls, snack bars, or chocolate bombs. Appave cautions that you’ll want to avoid added-sugar peanut butter, so be sure to check the ingredient label carefully.
Cheese and Deli Meat
High-fat items like cheese and charcuterie meats make fantastic keto snacks because they naturally fit into your daily macros: they’re high in fat and low in carbohydrates. Skip the crackers and bread typically served with these items, though, and use keto-friendly alternatives like Quest Nutrition chips instead.
Cottage Cheese and Unsweetened Greek Yogurt
Dairy products are generally allowed in the keto diet as long as you don’t have a personal intolerance to any dairy foods. Appave suggests adding a few blueberries to cottage cheese or Greek yogurt to crush your sweet tooth. Just make sure to stay below your carbohydrate threshold as blueberries contain 11 grams total carbs and 9 grams net carbs per half-cup serving.
