Finding healthy snacks that don’t kick you out of ketosis is one of the hardest parts of assuming a ketogenic diet. When I don’t have access to a full meal, I rely on the best keto snacks to keep me going.
In March of 2015, my wife and I began a paleo diet. I have always been a fan of low-fat and high-fat eating, but I embraced a paleo diet in the early part of 2019.
I realized that I could eat paleo-friendly food find mores that are high in carbs, but I could also eat inflammatory foods.
Our bodies have thrived on the diet we have used.
In the last 50 days, I ate everything I could eat.
It is not easy to find compatible snacks if you follow a strict diet. That is one of the reasons why I decided to write this article, which is about sharing healthy snack ideas that don’t contain inflammatory ingredients.
Speaking of snacking…
Should You Snack?
For a long time, the advice was that you should consume food on a regular basis in order to keep your blood sugar levels consistent. It meant having three meals a day.
That is the worst thing you can do to your body. If you eat a lot, you can overtax your bicyle.
Your body continuously releasesinsulin to lower your blood sugar when you eat If there is enough space, your body stores that sugar in your body. The extra fat is stored in the stores that are saturated.
It is not the fat you eat that makes you fat. If you came to my website looking for snacks, you already know that.
Should you snack even when you are on a high-fat diet?
Your blood sugar shouldn’t spike if you eat a snack with fat and/orProtein.
It doesn’t mean you should be eating all day long.
If you’re trying to lose weight or improve your health, I highly recommend you learn about intermittent fasts. It is absolutely free, and it has many benefits.
How to live a healthy lifestyle can be done with some tips.
The good news is that there are plenty of opportunities for snacks. When I travel, I replace a meal with snacks.
I snack between meals occasionally. I might have a snack in between my two meals if I were to fast for 16 hours. I snack before or after a workout.
While there is a place for snacks, I encourage you to approach snacking in a way that supports your healthy lifestyle and that supports snacking.
Top 13 Keto Snacks
When you aren’t hungry enough to have a full meal and you want a snack that is low in calories and high in fat, there are healthy snacks that are high in fat and low in calories.
We don’t have access to other healthy food sources when we’re traveling or out with the kids.
There are recommendations for individual brands in this list. If you are interested in learning more about what I use on a daily basis, check out the two previous links.
1. Nut Butters
We often use nut butter as a topping for fruits or as a healthy dessert alternative.
You can find me on the couch after dinner spooning nut butter out of a jar to increase my fat intake.
There are 10 best nut butters for low-cholesterol diet.
Almonds and macadamia nuts are both low in calories. Almond and macadamia nut butters are good for you.
I love the pouch from Super Fat for traveling.
A single serving has 270 calories and 27 grams of fat. It’s possible to replace a small meal with one pouch.
You can get 10% off your order if you use the code.
Highlights Convenient packaging.
- Paleo and keto certified.
- Good amount of fat, and low in net carbs.
SuperFat is made from a variety of nuts and butters, along with functional ingredients such as coconut, MCT oil, and plant nutrition.
I usually have a pouch of SuperFat in my backpack, but sometimes I have a mix of macadamia and almond nut butter. The kids love it.
All of the flavors contain sugar alcohols (erythritol). I try not to drink sugar alcohols when possible. See the article for more.
We use jars of nut butter in our house. Georgia Grinders has a wide variety of different flavors.
You can get 20% off your order with the code.
Highlights All natural and non-GMO.
- Excellent variety.
- Hand-crafted in Georgia.
All-natural ingredients are what Georgia Grinders strives to create.
The premium nut butter is handcrafted in small batches in a facility the company owns and operates in Atlanta, Georgia.
I live in Georgia and always try to buy from local companies that offer quality products, like Georgia Grinders.
Georgia Grinders sells peanut butter. Since peanuts contain cancer-causing substances, I wouldn’t eat them.
2. Keto Protein Bars
Who doesn’t like a good snack? I love them, but they are hard to find that don’t contain sugar alcohols or artificial sweetener.
There are many paleo-friendly bars on the market, but they usually have too much sugar to be compatible with my lifestyle.
The good news is that there are a few brands that have stepped up to fill that gap.
Save 20% on all Perfect Keto individual products with this code.
Highlights Made with grass-fed collagen.
- Contains MCT oil.
- There are 11 and 1 grams of sugar.
- Free of dairy and soy.
A year of research and development resulted in a bar with high-quality ingredients that don’t cause spikes to your blood sugar.
Related: Perfect Keto Bar Review
I like the fact that these bars have a more balanced diet.
I like chocolate chip cookie dough the best because I have a weakness for it.
You can get 10% off your order with the code.
Highlights Gluten-free and grain-free.
- Contains cage-free eggs.
- There are 8 and 2 grams of sugars.
- Free of dairy and soy.
The coconut lime and almond spice flavors are included in a few of the collagen bars.
I like the tropical Coconut Lime bars the most. The bars are made from cage-free eggs, coconut oil, nuts, and flaxseed.
The bars have 2 grams of sugar and 8 grams of the stuff.
3. Clarified Butter (Ghee) Packets
Clarifying butter is a popular ingredient in Indian dishes.
Ghee does not contain any inflammatory milk proteins, milk sugar, or any other impurities. It is the pure fat of the milk that is allowed on the paleo diet.
Ghee has a butter taste that many people like and are familiar with, which is why we use it for frying and baking.
We usually use large containers of ghee to cook. I love the single-serving packets of 4th & Heart.
4th & Heart – Ghee Butter.
There are on-the-go packs. No need for cooling!
- New Zealand cows are pasture-raised and hormone-free.
- A great addition to any diet is paleo.
This butter is an ideal travel snack because I don’t have to worry about it being cold. I usually squeeze one of those packets into my mouth. I could put it on a meat bar.
The second advantage of this snack is that it comes in a variety of flavors. I am sure you will like the flavor of plain ghee.
4. Coconut Butter Cups (Keto Fat Bomb)
Coconut milk is the primary source of fat for many traditional products. It is perfectly fine to increase the saturated fat content of a product, but keep in mind that too much medium-chain triglyceride can have a laxative effect.
Most of the time, beginners tend to over-consume MCTs and wonder why they get upset. I have drastically reduced my intake of coconut fat, milk, and butter since I started on the diet. I stopped drinking coffee that was bulletproof.
The benefits of caprylic acid (C8), one of the MCTs, is something I appreciate. I have realized that there are other sources of fat with the same benefits. Extra-virgin olive oil andavocado oil can be found.
I like to eat one or two of the chocolate covered Keto Cups after lunch or dinner. I don’t bring them on trips because chocolate tends to melt when exposed to something above room temperature
Eating Evolved – Keto Cups.
Highlights Has only four simple ingredients.
- High in fat and low in net carbs.
- Sweetened with monk fruit extract.
The cups have 100% cacao on the outside and coconut butter on the inside. The highest-quality ingredients are used to help you achieve peak performance.
I absolutely love the first snack I had after starting the diet. Some customers have complained about the product arriving late. You can pick them up at Whole Foods.
5. Canned Fish
Even though seafood has many health benefits, most of us don’t eat it. Omega 3 and other essential fatty acids are found in many types of fish, making it easy to digest.
To increase my fish intake, I eat canned fish. I try to get fish in extra virgin olive oil. I get both fat and first-class nutrition by that way.
Wild Planet Foods is my favorite brand. I like the albacore wild tuna pouch. Whenever I go on a trip, I put a couple pouch in my suitcase.
Wild Planet – albacore wild tuna.
Highlights Sustainably-caught (pole-and-line).
- Excellent source of protein.
- High in fat, including Omega 3s.
The pouch has 260 calories, 23 grams of mostly unsaturated fat, 10 grams ofprotein and 0 grams of carbs. You also get a whopping 1,100mg of EPA and Omega 3.
Snacking doesn’t get any healthier than that!
6. Nuts and Seeds
On the Paleolithic diet, nuts and seeds are a must have. Most nuts and seeds have high amounts of fat, moderate amounts ofProtein, and are lower inCarbohydrates.
Not all nuts are created the same. If you want to avoid cashews, you should only consume them moderation.
I wanted to show you nuts and seeds that you might not know about, such as pili nuts or Sacha Inchi seeds.
Pili Hunters – Activated Pili Nuts.
The sprouted pili nut contains a mix of healthy saturated, monounsaturated and polyunsaturated fats.
I attended Paleo f(x)* to learn about pili nuts. Several vendors use this type of nut in their products and I liked it. If you haven’t tried pili nuts before, I highly recommend you do.
Starseed – Sacha Inchi seeds.
The alpha linolenic acid in the seeds is found in the Amazon region and is included in the Omega 3s.
I learned about the seeds at Paleo f(x)*, where I had a chance to try them out. Starseed also offers seed butters, oils, and shakes.
7. Extra-Virgin Olive Oil (EVOO)
You might be wondering if olive oil is a snack. If you have ever had a meal replacement drink or a smoothie, you know what liquid food is.
It is liquid, high-quality calories. I do not drink extra-virgin olive oil at home. I drink olive oil when travelling.
My three-year-old son loves to have a small amount of olive oil after he eats.
I do this because I don’t want to waste liquid gold and because I don’t want to spill my oil on the plane. Whenever I leave home, I carry a pouch of Kasandrinos in my backpack. I squeeze one or two of them into my mouth to eat.
I know that some people don’t like the taste of olives. I like Kasandrinos and it tastes great. It has healthy calories that keep me happy.
You can get 10% off your order with this code.
Highlights 100% single-source USDA-certified organic extra virgin.
- Sustainablysourced, EU kosher certified, non-GMO and paleo.
- Made with 100% post-consumer recycled paper.
We use Kasandrinos at home for salad dressings, and I love the convenience of those pouches. If you haven’t considered olive oil to be a snack, put one in your purse, bag or car and give it a try.
8. Grass-Fed Beef Snacks
There is a reason why beef jerky is so popular. Most of the food at the grocery store is junk food. There are a few vendors that focus on food quality.
There are two brands that are related to that. You might have seen their products at specialty stores.
I recommend shopping for meat snacks from grass-fed sources that don’t have artificial flavors or sweeteners.
I recently discovered the beef and beef liver jerky from the company.
EPIC Provisions – Beef & Beef Liver Bites.
Highlights Packed with nutrients like no other snack.
- Made with grass-fed beef and beef liver.
- Only 2 grams of carbs per serving.
For millions of years, organs meat has been a staple food. Most of us don’t eat meat from animals. There is a delicious alternative to classic liver dishes.
Why should you eat organ meat?
Eggs are one of the healthiest foods you can eat. I eat eggs every day. Eggs are used in three snack ideas.
- Hard-boiled eggs (requires some prep work)
- Deviled eggs (requires more prep work)
- Raw (no prep work required)
To enjoy eggs as a snack, boil and chill them. You should have hard-boiled eggs ready to eat whenever you want.
A larger amount of eggs should be boiled. It would be better if you could snack on them throughout the week. If you don’t have an egg cooker, you can simply put all the eggs in a pot with cold water and let it boil for 6-7 minutes. Let the eggs cool down in the container with ice water.
If you don’t like boiled eggs with salt, you can turn them into deviled eggs by mixing mayonnaise, salt, chili powder and mustard. Put the egg-yolk mix back into the egg-white shells with a spoon.
I decorate my deviled eggs with red pepper flakes.
Some vitamins and minerals in food are heat sensitive and can be destroyed by heating them. You might not be willing to invest in time for a quick snack.
Vital Farms – organic pastured eggs.
I encourage you to drink from a trusted source. I drink two raw eggs every day and we buy pastured, organic and non-GMO eggs.
Why pastured eggs? Click here to learn more!
It takes less than a minute to make this raw egg snack, which is loaded with vitamins and minerals.
The downside of consuming raw eggs is that your body can’t absorb the egg white as well as the cooked eggs. I recommend saving the egg white for later when you can cook it.
There is a very low risk of salmonella infections. Some people can’t drink raw eggs. I understand, but raw eggs don’t taste bad. It might take a while to get used to.
10. Pork Rinds
4505 Meats Pork Rinds
Pork rinds are a salty snack. If you buy a product that doesn’t have any funky ingredients, you’ll be happy.
Since discovering pork rinds from 4505 Meats, we have been snacking on chicharrones as a healthy snack. You can find the brand on Amazon if you are not a member of Costco.
Pork rinds are a great option if you want to learn more.
11. Keto Shakes
A snack can also be a source of food. Sometimes, when I am lazy, I just have a shake or smoothie. You can check out my articles for ideas.
If you don’t have time to read the articles, you can make a smoothie with coconut milk, heavy cream, cocoa powder, ice cubes, and a few drops of stevia in a high-speed blender. Enjoy shredded coconut as a snack.
12. Keto-Friendly Fruits
Except for the sugar-laden figs, there are many healthy foods to eat.
Theavocado is my favorite fruit because it is delicious and doesn’t have the same amount of sugar as traditional fruit.
I encourage you to have a top with real salt. It has a high fat content and is great for satiating.
If you have more time, add chopped onions, pepper and lime juice. Every week, we buy packs of organic guacamole from the warehouse club.
If you were looking for snack ideas with real fruits, I have them for you as well. Most fruits have a lot of sugar, which is not a good thing for your health. Fruits are hard for your body to take in vitamins.
There are some fruits that have lower amounts of sugar than others. We often use berry topped with nut butter, chia seeds and coconut flakes for a low-fat treat for the kids.
13. Dark Chocolate
TAZA – organic dark chocolate.
I like the taste of chocolate. By dark, I mean chocolate that has a lot of cocoa.
The high fiber content of chocolate makes it relatively low in net-carbs.
Cocoa is a natural source of caffeine, so don’t overindulge later in the afternoon or before bed, it’s a natural source.
You can get organic chocolate on Amazon.
Keto Diet Snacks to Avoid
There are plenty of healthy snacks you can enjoy, but the list of junk food is much longer. I will not be able to list all the snack types you should avoid. If you can find it on a shelf in the grocery store, be careful.
- Regardless of the source of the sugar, it is still added.
Regardless of the source of that sugar, it’s still sugar. You can see a list of artificial sweeteners on food labels.
You can find a list of sweeteners on the food labels.
Potato chips, rice flour, and other flours. There is an article on why grains are bad for you.
This article explains why grains are bad for you. Industrial oils produced with high heat or chemicals that have high Omega 6/Omega 3 ratios can be found in vegetable oils.
Most low-carb foods on the market are junk food and some of the “keto friendly” products out there contain inflammatory ingredients. That is the main reason why I like to eat foods that are paleo friendly.
Frequently Asked Questions
What is the best snack to stop eating? If you have been in nutritional ketosis for a while, you shouldn’t be craving anything. My guess is that your body isn’t fat-adapted yet, or that you’ve eaten carbs recently.
It is my recommendation to eat something that is high in fat and low in calories. Think of a shot of your favorite oil. I have a toothy one. What are you fond of? Life is simpler if you don’t have a sweet tooth. The good news is that if you stay on the diet, your sweet tooth won’t last long. TheCravings are likely caused by the makeup of your gut.
You are more likely to crave carbs if you have more eating bugs. Once your gut flora changes, you should no longer have a sweet tooth. Until then, you might consider using natural sweeteners. Is coconut flour paleo? Coconut flour is very low in fat. 25 grams of coconut flour has 15 grams of calories. Most of that is fiber and you only have 4 grams of net carbs. Why didn’t you include it? We enjoy a lot of bone soup. It doesn’t have any fat, but it’s packed with nutrition. Adding oil to it will make it a snack. What low-fat crackers do you recommend? To make crackers friendly, you usually need a dairy source. We used to buy crackers at the store, and you can find them on Amazon.
The problem with dairy is that it is very inflammatory and thus I recommend you not eat it. I don’t like to eat crackers. A healthy diet, good sleep, and exercise can help you lose weight. High-fat snacks can play a part in that, but they won’t play a big part in your efforts. What other snacks should I eat? The list is not finished. You might consider eating some of the other snacks listed.
Best Keto Snacks for a Low-Carb Diet
Finding healthy snacks can be difficult. Most of the snacks on the market are over-processed and you should avoid them.
One of the best pieces of advice I can give you is to read the food label. The actual ingredient list, including the “other ingredients”, is ignored by most people. That is where manufacturers hide the things they don’t want you to see.
The goal of the article was to point out snack categories that are generally keto friendly, and to recommend individual brands and products that meet my high standards for food quality.
You can use that as an inspiration to discover your own keto snacks and then leave a comment below to let me know what you find.
I’m a healthy living and technology enthusiast.
I share in-depth product reviews, actionable information, and solutions to complex problems in plain and easy to understand language.