When following a keto diet, snacking is a little bit more complicated. The keto diet involves sticking to foods that are low in carbs, high in protein, and high in fat, but most popular foods in the snack aisle are loaded with carbs.
Fear not! All joy is not lost. There are plenty of delicious snacks that won’t kick you out of ketosis. One of the best places to stock up on low-carb snacks? Sam’s Club. This members-only store known for its great prices on bulk items is brimming with snacks for your keto lifestyle.
In this article, we’ll share our favorite keto Sam’s Club finds to add to your next shopping list, but first, let’s cover some keto snacking basics.
Successful Snacking on Keto
Many people that follow a keto diet notice they’re less hungry between meals. This is because the keto diet reduces hunger hormones, including ghrelin and neuropeptide Y.[*]
Naturally, reduced hunger leads to less snacking, but that’s not to say that you shouldn’t (or won’t) snack on a keto diet. There’ll be times when you have to go longer between meals, or simply need a little pick-me-up, so it’s essential to have keto-friendly snacks on standby.
The key to keto snacking is to stay within your macronutrient (macro) ranges, as this will ensure you remain in ketosis. When on a keto diet, you should be following this macro formula:
- 60 to 75 percent of your daily calories from fat
- 15 to 30 percent of your daily calories from protein
- 5 to 10 percent of your daily calories from carbohydrates (carbs)
Generally speaking, if a snack contains five or more grams of carbs per serving, it’s a keto no-go. When counting carbs, be sure you’re counting net carbs—not total carbs. Here’s the formula for net carbs: Total Carbs - Dietary Fiber - Sugar Alcohol = Net Carbs.
There’s no need to count fat and protein grams in snacks, as you have lots of wiggle room with these two macros.
Healthy Keto Snacks from Sam’s Club
Alright, now the fun part! Let’s take a look at some of the delicious keto snack foods we found at Sam’s Club.
Think you have to say goodbye to granola on a keto diet? Think again! This low-carb birthday cake granola has only 3 grams of net carbs per serving. It’s made with healthy, keto-friendly ingredients, including pecans, hazelnuts, sunflower seeds, pumpkin seeds, dried coconut, almonds, butter, coconut oil, sugar-free sprinkles, whey protein, and monk fruit extract.
Enjoy it on its own, with unsweetened almond milk, or with some low-sugar whipped cream for an extra special treat.
Looking for a super-low-carb, grab-and-go snack? These tasty smoked pork sausage links fit the bill! They’re made from fresh pork raised with no added hormones and slow dried with no added nitrates. And get this—two links contain less than 1 gram of net carbs. Talk about a bang for your keto buck!
If you’re craving crunch, these pork rinds are sure to hit the spot. They’re made with only two ingredients—fried pork skins and salt—and are a zero-carb food. Pork rinds make an excellent keto replacement for chips and crackers and can also be crushed and used as a salad topping or breading for fried foods.
Imported from northern Greece, these delicious olives are hand-stuffed with garlic and jalapenos. They’re bursting with flavor, have the perfect amount of spice, and ring in at zero net carbs.
With just 1 gram of carbs for 23 crisps, these everything bagel parmesan chips are the perfect not-so-guilty pleasure to enjoy on your keto diet. Add them to a salad or grab a handful straight from the bag. No judgment here!
String cheese isn’t just for kids—they make a healthy, convenient, and, let’s be real, fun snack for busy adults too. These cheese sticks are made with pasture-raised, 100% USDA certified organic cow’s milk and contain zero carbs.
Sam’s Club offers a lot of protein bars, but most of them aren’t suitable for the keto diet due to their high carb content. Thankfully, Sam’s Club carries IQBARs, which are both keto and vegan—ideal for those who take a more plant-based approach to keto.
IQBARs are made using simple, clean ingredients like nuts, seeds, pea protein, coconut oil, and unsweetened chocolate. They also contain six brain-boosting nutrients, including lion’s mane, MCTs, omega 3, flavonoids, vitamin E, and choline.
Each bar provides 12 grams of plant-based protein and has only three grams of net carbs and 1 gram of sugar.
These bars can be enjoyed anywhere, anytime, and are ideal for snacking on the go. Did we mention they’re mouth-wateringly delicious? Supporting your brain and body never tasted so good!
What do you get when you combine dark chocolate, coconut, almonds, sunflower seeds, pumpkin seeds, and quinoa? No, this isn’t the start of a cheesy dad joke—it’s Joy Life Foods Dark Chocolate Keto Clusters! Coming in at only 4 grams of net carbs per serving, these lightly sweet clusters are keto, paleo, and vegan and make for a delicious snack, topping, or after-dinner treat.
Mozzarella cheese and salami. It’s a match made in keto heaven. This Sam’s Club snack has only 1 gram net carbs for two wraps. Quick, convenient, and oh-so-yummy—what more could you want in a snack?
These dairy-based protein bars are high in fiber, protein, and flavor and super low in carbs and sugar, providing only 4 grams of net carbs and 1 gram of sugar per bar. They taste like cookies, but will still play nice with your keto macros!
Make Your Sam’s Club Keto Shopping List Today
As you can see, Sam’s Club is a mecca of delicious keto snacks. Because these snacks are so tasty, be mindful of not overindulging in these foods. Just because they’re low- or no-carb doesn’t mean they’re calorie-free. By all means, have your snacks, but just be sure that you’re getting the bulk of your calories and nutrition from your main meals.
Which of these keto snacks will you be adding to your next Sam’s Club shopping list? All of them? We fully support your decision!