I’ve created a keto snacks list to make it easier for you guys to reap the benefits of a ketogenic diet on the go. So many times when i’m out and about I look for keto friendly snacks to buy yet so many stores still don’t carry them.
Let me tell you something, there is no worse feeling than being out and theres ZERO keto foods available. I’m not about to go into a gas station convenience store and grab a bag of chips because there’s no low carb options…
Here’s the thing, if you can cover every taste bud with a low carb substitution, you are golden.
I always make sure to have something sweet, sour, and salty stocked in my house that is keto-approved. This way, if I have any sort of craving, I can immediately satisfy it.
Well look no further my keto crew..
I’ve created a list of all of the absolute essentials that I always keep full stocked and have also included the macros for each product.
Keto Snacks List
Pork Clouds – 11Protein 0Carbs 6Fats per bag. My absolute go to pork rind snack. These are my personal favorite.
Microwaveable Pork Rinds – 10Protein <1Carbs 2Fats per serving. These are like the popcorn of pork rinds. I’ll always have these stocked up at my house and usually snack on them while watching a movie (replaces popcorn!).
Utz Pork Rind Barrel – 8Protein 0Carbs 5Fats per serving. The most cost effective of pork rinds. If you’re looking for large amounts and aren’t worried about flavor as much, these are your best bet.
Everyone falls for the cravings of sweets, chocolates, and sugary muffins. Break through this hurdle by grabbing some low carb munchies. I don’t know how many times I’ve screwed up my diet because I was craving something sweet and went immediately for the cookies.
Low Carb Cinnamon Muffin – 8Protein 11Net Carb 22Fat. Coming in packs of 6, low carb cinnamon muffins are the best treat for the end of the day. It tasteliterally exactly like the real thing.
Nutilight Hazelnut Spread & Dark Chocolate – 1Protein 5Net Carb 13Fat. If you are a fan of Nutella, you’re about to be in heaven. One of the hardest hurdles for me was cutting out sweets and Nutella was one of my favorite spreading. It’s also great for making fat bombs. Mixing this with coconut oil and almond butter and throwing it in the freezer is a game changer for those with a sweet tooth.
Diabetic Kitchen Gourmet Chocolate Brownie Mix – 1Protein 2Net Carb 2Fat. Yet another product for my sugar fiends out there. This low-carb brownie mix makes brownies that taste just like the real thing. The texture is actually the same. A perfect substitution.
ChocoPerfection Sugar Free Dark Chocolate Bars – 1Protein 2Net Carb 18Fat. Of all the munchie foods i’ve listed, this is definitely my favorite. With only 2 net carb, I always make a mental note to have one of these on my at all times in case I am in the mood for chocolate.
All of the foods listed below will help you stay keto even when you are craving a specific carb. Remember, by finding low carb foods that can satisfy your usual craving, it will be that much easier to stick to a ketogenic diet. While these aren’t necessarily easy to bring on the go, it’s still important to have these food replacers on your keto snacks list.
Low Carb Sesame Bagels – 14 Protein 2Net Carb 5.5Fat. An absolute ESSENTIAL for the keto dieter. Especially if you are someone who loves to eat breakfast. Use these low carb bagels and make yourself a nice bacon and egg sandwich in the morning.
Keto Pancake Mix – 5Protein 2.5Net Carb 18Fat. This gluten & grain free pancake mix is perfect for those early Saturdays. I like using these as a little end of the week treat every Saturday morning. It mixes just like regular pancake mix so you don’t have to worry about eating pancakes that taste like cardboard. These are actually very tasty.
Shirataki Spaghetti Noodles – 0Protein 0Carbs 0Fat. Yup you saw that right. Shirataki noodles are praised in the ketogenic world because they just work. Especially for the italians out there who love their pasta. This is a great alternative.
Low Carb Hamburger Buns – 14Protein 2Net Carbs 5.5Fat. Imagine being able to eat a real cheesburger again. Not one of those lettuce wrapped bullshit “healthy burgers” that you have to eat.
From almond to coconut to egg based, there are a variety of snack bars that I constantly have on hand. These are best when on the go and need something to bring with you. Don’t get stuck having to eat chips just because you had no other options.
WholeMe Nut Cluster Snack Bites – 5Protein 9Net Carb 18Fat. While it does contain some carbs, I found these to be best when having a very active day. If I know i’ll be hiking or just out and about all day, I always make sure to bring these. You’ll burn off the unnecessary carbs by eating these when you are having a long day ahead of you.
Fatsbar Chocolate Bar – 7Protein 10Net Carb 12Fat. Fatsbar Chocolate bars are one of my favorite go-to bars. Not only does it satisfy my chocolate cravings, to me it taste even better than a normal chocolate bar. It also contains prebiotic fibers, cacao, and a bunch of other organic ingredients making this the optimal superfood. These are towards the top of my keto snacks list on a regular basis.
Primal Pumpkin Spice Protein Bars – 22Protein 9Net Carb 9Fat. If you like pumpkin spice at all, you NEED to try these. It honestly feels like i’m cheating on my diet every time I eat one of these. They are THAT good. I personally like to heat it up in the microwave for a few seconds and eat it as a nice warm treat.
Paleo Protein Bar – 20Protein 5Net Carb 3Fat. The Paleo Protein Bar contains egg white protein, there’s no sugar added and even contains organic prebiotics to improve digestion. I switch between this and the primal pumpkin spice protein bar frequently. What’s nice about this bar is it had 330mg of Potassium as well. As you know, on a low carb diet, it’s a very common mistake to have low levels of electrolytes. The paleo protein bar fixes that.
I understand that the term “meat stick” can sound a little offputting. But the fact of the matter is, these meats are just as healthy if not, healthier than normal protein bars. I always make it an effort to alternate between meat sticks and regular protein bars regularly.
Chomps Grass-Fed Beef Snack Sticks – 9Protein 0Carb 6Fat. If you like to get your protein from real meats, the Chomps Grass Fed Beef Snack Stick is my top pick. There have been studies of how beneficial grass fed meats are for you. I personally feel these meat sticks provide you with a healthier range of micronutrients over the protein bars listed above.
DiMario All-Natural Pork Snack Stick – 5Protein 1Carb 4Fat. Having pork snack sticks on hand will help you so much. My love for pork sticks are equivalent to pork rinds. With only 4 fat and 1 carb, you can really munch out on these things with no guilty conscience. I always find myself eating a box of these faster than I expect.
Epic All Natural Meat Bar – 15Protein 1Carb 4Fat. This meat stick is made of chicken and is combined with a sriracha spice blend. It’s also got organic chia seeds, garlic, paprika, and onion. If you are a fan of sriracha sauce, you will love these.
Tasty Grass-Fed Beef Bars – 9Protein 1Carb 2Fat. Another highly recommend grass fed beef stick. This beef bar is just a little more leaner than the Chomps grass feed beef snack stick. Although they are almost identical, these beef bars run about $10 dollars cheaper.
I want to start off by saying not everyone tolerates cheese well. I happen to be one of them.
We as humans actually begin to tolerate cheese (lactose) less and less as we age. The lactose enzyme we use to process cheese gets weaker over time. With that being said, some people are still highly tolerant of cheese and if that happens to be you, then these are my top 3 recommendations.
Moon Cheese – 5Protein 0Carb 5Fat. If you’re a cheese lover, you need to get these. My favorite is the gouda cheese. Doesn’t require refrigeration so it really is the perfect go to snack if you’re craving cheese.
Farmers Market Gourmet Wisconsin Cheese Bricks – 6Protein 1Carb 7Fat. These are great for gift baskets. If you know anyone who is following a ketogenic diet and want to surprise them with a thoughtful present, give them this.
Raclette Cheese – 7Protein 0Carb 8Fat. Made from cow’s milk, swiss raclette is a semi-soft cheese that is great to use as a melting cheese. It comes in a one pound wedge and is great for keto.
Nuts / Seeds
Unless you have a nut allergy, you NEED to have a variety of nuts at all times if you want to stay low carb.
Not only are they good to snack on, they are packed with a bunch of micronutrients as well as potassium and magnesium to help refuel your electrolytes. Having at least one of these is crucial for your keto snacks list.
Wonderful Pistachios – 8Protein 5Net Carb 14Fat. Pistachios are a staple for the ketogenic diet. They’re a very good source of fiber, protein, and it even contains 310mg of potassium per serving.
UpNature Raw Almonds – 12Protein 7Net Carb 24Fat. UpNature almonds contain equally as high of potassium as pistachios. I personally prefer pistachios over almonds as a snack but your mileage may vary.
Terrasoul Superfoods Organic Raw Walnuts – 5Protein 2Net Carb 20Fat. Very similar to almonds. With slightly less protein per serving, walnuts are more convenient for snacking without overeating.
Terrasoul Organic Sunflower Seeds – 6Protein 2Net Carb 16Fat. The amount of nutrients in sunflower seeds is amazing. It doesn’t come with the shell so you can snack on these without any extra work. I like to consider sunflower seeds a health food because of how much micronutrients are in them.
Healthworks Hemp Seeds – 5Protein 1Carb 8Fat. Hemp seeds are just as good for you are sunflower seeds. Hemp seeds are great to mix into smoothies, sprinkle on your yogurt, on top of a salad, I find they are best mixed with other foods. It gives you the extra protein from a healthy source.
EAS Myoplex Ketogenic Protein Shake Mix Packets – 20Protein 5Carb 32Fat. These Myoplex ketogenic protein shake mix packets are perfect as a keto meal replacement. The macronutrient ratio makes it perfect for those following a ketogenic diet and don’t have time to make a full meal. I always bring one of these to work in case it gets busy and I need to grab something quick.
Hickory Farms Collection – Coming with a variety of beef summer sausage, honey turkey summer sausage, and a variety of cheese such as smoked gouda, vegetable white cheddar blend, jalapeno cheddar blend, and a creamy swiss blend, the Hickory Farms Collection is another perfect gift for someone who is following a ketogenic protocol.
Carbquik Baking Mix – 6Protein 2Net Carb 6Fat. Carbquik has absolutely changed the way I follow the ketogenic diet. I can finally enjoy biscuits without having to worry about my carbs for the day. Carbquik is absolutely crucial if you want to be on a ketogenic diet long term.
My Recommendation / Closing Thoughts On The Keto Snacks List
With so much to choose from, it could get difficult picking what to snack on.
What do I do?
I like to choose one snack / food for every food craving that I know I usually have.
- If you are someone who’s downfall is tons of pasta, then opt to get the Shirataki Spaghetti Noodles and replace the pasta with that instead.
- If you love to eat chocolate bars, then everytime you have a chocolate bar craving, eat a Fatsbar Chocolate Bar instead.
- If you had a habit of eating pancakes every morning and are struggling to wean off of them, then buy yourself some Keto Pancake Mix to replace regular pancakes with.
Do you see where I’m getting at with this?
There is ALWAYS a substitution for a carbohydrate that can be replaced with a low-carb substitution.
The main hurdle when first adopting a ketogenic lifestyle are those damn carb cravings. By replacing those cravings with keto-approved foods, you will stay keto AND enjoy the foods you always loved. It’s a win-win. Be sure to subscribe to my email list below for my tips!