While the keto diet is known for reducing hunger and keeping you full between meals, even the most seasoned keto dieters will find themselves in need of snacks now and then.
This is especially true for those that are always on the go. Whether you’re a mom who needs nutritious, grab-and-go options to eat while driving her kids around town, or a student who spends large chunks of time on campus, having healthy low-carb snacks on hand can be a game changer for busy days.
After all, the last thing you want is to find yourself famished while away from your kitchen, as this could cause you to head for the ketosis-destroying vending machine.
We’ve hand-picked our top ten favorite on-the-go keto snacks. These snacks will keep your blood sugar steady and your hunger at bay, all while offering a good dose of nutrition.
Why We Selected These Keto Snacks
The ketogenic (keto) diet is a very low-carb, high-fat way of eating. Keeping your carbohydrates very low (20-50 grams per day) is the name of the game on this diet, as this is what shifts your body into the fat-burning state called ketosis.
When snacking on keto, choosing snacks with the fewest possible carbs per serving is essential. This will help you stick to your keto macros, prevent you from getting kicked out of ketosis, and give you more leeway to consume other foods and drinks containing some carbs (i.e. veggies, low-carb fruits, higher-carb nuts, etc.).
These keto snack ideas also feature various tastes and textures—sweet, salty, crunchy, crispy, soft—to give you options for whatever you’re craving. They’re also all budget-friendly, gluten-free, and safe for those with diabetes!
The Best Keto Snacks On the Go
The following healthy snack options are convenient and portable, allowing you to quickly and easily eat them while bopping around town, waiting in the airport, between classes, or on road trips.
#1: Hard-Boiled Eggs
Keto snacks don’t get much simpler or more nutritious than hard-boiled eggs. In fact, eggs have one of the lowest energy-to-nutrient-density ratios of any food.[*] They’re rich in healthy fats (as long as you don’t skip the yolk!) and offer a substantial amount of protein per egg (about 7 grams).
As for carbs, an egg has only half a gram of carbs.[*] Keep a bunch of hard-boiled eggs in your fridge so you always have an easy grab-and-go at hand.
#2: Pork Rinds
Craving something crunchy? Skip the chips and reach for pork rinds instead. This snack is high in fat and protein while having zero carbs.
When buying pork rinds, always check the nutrition label to ensure there aren’t any hidden ingredients like sugar or wheat. For a keto-friendly brand of pork rinds, check out EPIC.
#3: Beef Jerky
Beef jerky is a zero-carb, high-protein snack you can easily bring along on your outings and adventures. Like pork rinds, just be sure to scan the ingredient list on the package before you buy it, as many options have added sugar (aka carbs).
One tasty keto-friendly jerky brand to try is People’s Choice Beef Jerky. Beef or salami sticks are another good option.
#4: Cheese Crisps
Keto cheese crisps are a crunchy, chip-like snack made entirely of oven-baked cheese. Protein-packed and super low in carbs, cheese crisps are sure to satisfy your craving for salt and crunch. If you’re looking for a delicious brand, give Parm Crisps a try.
#5: Dark Chocolate
Think chocolate is a no-go on a keto diet? Think again! Enjoying dark chocolate in moderation is A-OK. Just make sure to choose sugar-free chocolate with at least 70% cocoa.
#6: Macadamia Nuts
Nuts make an excellent on-the-go snack, but some have a higher carb count than others. If you want to snack on nuts, skip the cashews and pistachios and reach for macadamia nuts instead. This nut has the highest amount of fat and the lowest amount of carbs in the nut family, providing 21 grams of fat and just 4 grams of carbs for about ten nuts.[*][*]
If macadamia nuts aren’t your thing, pecans and Brazil nuts are other good lower-carb options.
#7: String Cheese
From parmesan to mozzarella, all types of cheese are fair game on the keto diet, but ripping off a hunk of cheese doesn’t make for the tidiest or most convenient snack.
A better option? String cheese. This snack will not only give you some childhood nostalgia, but is super easy to bring along on errands or to work. With only 1 gram of carbs per stick, make string cheese a staple in your ketogenic fridge.
#8: Fat Bombs
Keto fat bombs are high-fat, bite-sized snacks that are excellent for satisfying hunger and a sweet tooth. You can buy them pre-made, but most people make them themselves.
Here’s a three-ingredient Cheesecake Fat Bomb Recipe, courtesy of EatWell101, that you can quickly whip up:
- 4 oz cream cheese
- 2 oz (1/2 cup) creamy peanut butter
- 1 oz (2 tablespoons) powdered stevia (or any natural sweetener of your choice)
- Optional: ½ cup keto chocolate chips
- Allow the cream cheese and peanut butter to sit at room temperature until softened.
- In a bowl, combine the peanut butter, cream cheese, and sweetener, stirring until well-mixed and smooth.
- Scoop small portions of dough and form them into balls with your hands.
- If you’d like, dip your fat bombs into crushed sugar-free dark chocolate chips.
- Arrange the fat bombs on a parchment-lined baking sheet and freeze for two hours.
- Store in the freezer in an airtight container.
#9: Kale Chips
Kale chips are a great snack with lots of crunch and flavor. Plus, they won’t kick you out of ketosis.
They’re super easy to make at home. Simply toss dry kale leaves in olive oil or coconut oil, nutritional yeast, and salt. Lay the kale on a parchment-lined cookie sheet and bake in the oven for 10-15 minutes at 300 degrees F.
#10: Protein Bars
Protein bars are the ultimate grab-and-go snack, but most options out there aren’t keto-friendly. That’s why we created IQBAR, a vegan and keto protein bar offering 12 grams of plant-based protein, six brain-boosting nutrients, and only 3 net carbs.
IQBARs are lightly sweetened with stevia and available in mouth-watering flavors like Chocolate Sea Salt, Peanut Butter Chip, Lemon Blueberry, Banana Nut, Matcha Chai, and Almond Butter Chip. Perfect for when you’re craving something a bit sweet!
Stock Up On These Easy Keto Snacks Today!
Whether you’re following a keto diet for weight loss, brain health, or increased energy, setting yourself up for success is key. A big part of that involves keeping keto-friendly snacks on hand that you can easily grab on a busy day or bring with you on outings.The low-carb keto snacks shared in this article are just the tip of the iceberg. Type “keto snack recipes” into your search engine and you’re sure to discover several other healthy snacks to add to your rotation.