25 Keto Diet Snacks to Add to Your Meal Prep

    
Emmie Satrazemis, RD, CSSD
Emmie Satrazemis, RD, CSSD

Traditional snack foods tend to be loaded with carbs and added sugar, so finding suitable snacks for your keto meal plan can feel like a challenge. Moreover, a lot of packaged keto snack options can be high calorie and lacking in good nutrition. But the thing is, there are plenty of quick and healthy options you can grab to create delicious and keto-friendly snacks to power your day. Here are some of our favorites to attack whatever you’re craving.  

What Are the Best Keto Snacks to Buy?

A keto diet emphasizes little carb intake and high amounts of fat, but that doesn’t mean all high-fat foods stack-up for what your body needs to lose weight, gain muscle, or thrive. Calorie control still matters, so no matter what snack you choose, make sure you are keeping an eye on how many calories you eat a day to hit your fitness goals. 

Pro Tip: How many snacks you need a day depends on your individual needs and hunger levels. Snacks are designed to get you from one meal to the next. So if you aren’t feeling hungry, skip it! And if you need a little something try to keep your snacks around 250 calories or less. 

Additionally, the types of food you choose can also make sticking to a ketogenic diet feel easier, by helping to manage hunger, improve energy, supply important nutrients, and balance your mood. For keto dieters, this typically means plenty of low carb fruits and veggies, healthy fats, and quality proteins. 

Here’s your complete keto snack list to help you balance your nutrition, get results, and satisfy your hunger. 

5 Keto Sweet Snacks

Cutting carbs almost always mean sugar cravings, especially when you are just starting a ketogenic diet. Luckily, there are some options you can whip up in little time and enjoy without kicking you out of ketosis. Check out these grab and go options as well as a few easy keto snack recipes:

1) Cacao Nibs

Yes, you can have chocolate without all the sugar! 

Many keto diets will recommend dark chocolate as a keto food, but it depends on how much you eat and whether or not they use added sugar - most chocolate you find in the store is still considered a sugary food. And even if you find low carb chocolate, it often has a decent amount of sugar alcohols added to it, which can cause stomach distress in some people. Instead, opt for cacao! It is naturally high in fat and low carb. And most plain cacao nibs have zero added sugar or extra ingredients. Not to mention, you still get all the potential health benefits of dark chocolate, like natural antioxidants and heart health benefits (1,2,3). 

A small handful or 1-ounce of cacao nibs has:

  • 130 calories
  • 12 grams of fat
  • 1 grams of net carbs
  • 4 grams of protein

2) Keto Chocolate Pudding

Decadent chocolate mousse and no carbs, I’m in! Check out this super simple recipe to whip up a batch of keto puddings for the week. Just portion it out into individual servings and dig in whenever you need a sweet pick-me-up. Plus you'll get a good amount of healthy fats and a bit of fiber and protein. These also work great for potlucks or a dinner party - no one will ever know the carbs are missing. Here's the full recipe - Keto Chocolate Pudding 

One pudding serving has:

  • 190 calories
  • 16 grams of fat
  • 1 gram of net carbs
  • 4 grams of protein

3) Pumpkin Pie Chia Pudding

Not into chocolate, how about Thanksgiving in a cup? Pumpkin is a nutrient-dense, low carb veggie that never disappoints. Get your fill of vitamin A - just ¼ cup of pumpkin has over 100% of your daily value for vitamin A. And the chia seeds bring healthy fats and fiber. Need to amp up the sweetness? Just add a bit of stevia or your favorite artificial sweetener and dig in. Here's the full recipe - Pumpkin Chia Pudding 

One pudding serving has:

  • 98 calories
  • 5 grams of fat
  • 2 grams of net carbs
  • 4 grams of protein 

4) Blackberries and Cheesecake Dip

Whip up a simple low carb cheesecake blend and use it to create simple snacks or desserts. Just mix the following in a bowl:

  • 1 8-ounce package whipped cream cheese
  • 3 Tablespoons salted butter softened
  • 1/2 cup artificial sweetener (no calorie, no carbs)
  • 1/2 teaspoon vanilla

Pair your cheesecake dip with your favorite low carb fruits, like blackberries, raspberries or strawberries. A 1/2 cup serving of blackberries and 2 tablespoons of dip has:

  • 130 calories
  • 11 grams of fat
  • 4 grams of net carbs
  • 2 grams of protein 

5) Keto Chocolate Milk

Grab your favorite unsweetened cashew or almond milk and add your own flavor and thickness. Pour one cup of milk into a blender with a hefty spoonful of cacao powder, some stevia to desired sweetness level, and a dash of cinnamon, then blend. (Or whisk in the ingredients to hot milk for some hot cacao!). You can also try this with chocolate protein powder for a little more oomph.  

One 8-ounce cup of flavored milk has: 

  • 98 calories
  • 5 grams of fat
  • 2 grams of net carbs
  • 4 grams of protein 

Get creative and try other flavors:

For a twist on vanilla, add a spoonful of sugar-free vanilla pudding mix, with a dash of cardamom and cinnamon and enjoy. For strawberry or banana, add a spoonful of sugar-free jello or pudding and blend.

5 Salty Snacks

Whether you are having keto flu symptoms or are new to a keto diet, increasing your salt intake may help make adjusting to this new style of eating feel a little easier. This is mainly because cutting carbs can cause losses in body water weight initially, and along with it comes decreases in electrolytes like sodium (4,5). While it is not a challenge to get enough sodium in your diet, including some salty snacks can help with cravings and replenish any losses you have. Just be mindful not to overdo it on the salt, since too much over long periods of time is associated with potential risks to heart health (6). 

Here are some of the best salty and crunchy snacks to reach for:

1) Almonds 

Almonds are a low carb staple food, but they also tend to make the list for best foods for weight loss and overall health due to their nutrient density. They are the highest-fiber nut, and also provide plety of vitamin E, magnesium, protein, and heart-healthy fats. You can enjoy them plain, raw, roasted, or salted! Or grab one of your favorite flavor varieties form the store- just keep an eye on carb counts on the nutrition facts label, as some seasonings include sweeteners. 

One handful (1-ounce) of salted almonds has:

  • 170 calories
  • 6 grams of fat
  • 2 grams of net carbs
  • 5 grams of protein

2) Olives

Although not naturally salty, olives are typically stored in a vinegar solution that gives them a salty, zesty flavor. Plus, they are an excellent source of heart-healthy fats and a super-easy snack option. Enjoy them plain, with mixed nuts, or add some fresh blue cheese for extra flavor.

One cup of most olives contains: 

  • 155 calories
  • 15 grams of fat
  • 4 grams of net carbs
  • 1 gram of protein

3) Pickles

Similar to olives, pickling cucumbers add a decent amount of saltiness and flavor. They are a great way to enjoy something crunchy with almost no calories or carbs. Grab your favorite store brand or make your own pickles at home, or try different veggies to keep it interesting. Just be sure to stick to more spicy and zesty flavors over sweet to cut back on added sugar.

For six pickle spears you get:

  • 25 calories
  • 0 grams of fat
  • 2 grams of net carbs
  • 2 grams of protein

4) Baked Seaweed

Got a hankering for chips? Baked seaweed sheets are the perfect amount of crunch and salt to appease your appetite. They are naturally low carb and fairly low in calories - meaning you can eat a lot of them without blowing up your diet. Not to mention sea vegetables are a valuable source of iodine.

One entire package (20 sheets) of baked seaweed contains:

  • 40 calories
  • 4 grams of fat
  • 2 grams of net carbs
  • 2 grams of protein

5) Pork Rinds

Pork rinds are the other go-to chip substitute you should add to your list. Made from fried pork skins, they provide a decent amount of fat - half of which is heart healthy monounsaturated fat. Additionally, one serving has a ton of protein to keep you feeling satisfied. Just be mindful of your portion size with these, as the calories can add up quick!

A 1-ounce serving of pork rinds has:

  • 150 calories
  • 9 grams of fat
  • 0 grams of net carbs
  • 17 grams of protein

10 Savory Snacks

Looking for something a little heartier? Or maybe you just want a little more protein to keep hunger in check and support your workouts. Here are some of the best high protein keto snacks to much on:

1) Cottage Cheese and Cucumber

Cottage cheese is high in protein and contains little natural carbs. Plus it pairs well with just about everything, making it a great snack companion. For a tasty and quick snack, top some fresh low carb veggies like cucumbers or tomato, with a dollop of cottage cheese. For even more flavor season with a drizzle of oil and fresh cracked pepper. 

One half cup of cottage cheese paired with cucumber slices has:

  • 110 calories
  • 4 grams of fat
  • 4 grams of net carbs
  • 14 grams of protein

2) Cheese 

Cheese is a keto eaters best friend, adding fat and flavor to just about anything. But not all cheese is created equal, aim for quality on this one. Low fat cheese like mozzarella, provolone, string cheese, cheddar cheese, and Monterrey jack tend to be lower in calories and saturated fat. Additionally, some cheese like parmesan, gouda, swiss, and blue cheese may offer small amounts of natural probiotics. 

String cheese is one of the most portable, and easy low fat, low carb cheese options you can grab. Or look for other pre-portioned cheese squares to grab on the run.

One light string cheese has:

  • 50 calories
  • 2.5
  • 0 grams of net carbs
  • 7 grams of protein

3) Grass-Fed Beef Jerky

Jerky is designed to be a portable protein that you can pack and take anywhere. It's also a good source of protein and easy to find at your local store. Just look for more grass-fed varieties, made with less processed ingredients, and check the label for any unwanted added sugar. 

A typical 1-ounce serving of lean, grass-fed jerky contains:

  • 72 calories  
  • 2 grams of net carbs
  • 14 grams of protein

4) Tuna Salad

Take it back to the old school with tuna salad. Use fresh tuna or your favorite canned brand and blend with creamy mayo and crunchy low carb veggies (like onion and celery) for a nutritious low carb snack. Add even more flavor and keep it interesting by changing up the ingredients using avocado, spicy mustard, fresh herbs, and different seasonings (Pssst… check out this avocado tuna recipe). Then pair with sliced radish for extra crunch and keto cracker substitute.

3-ounces of tuna with mayo contains:

  • 204 calories
  • 11 grams of fat
  • 0 grams of net carbs
  • 25 grams of protein

5) Shrimp & Pesto

Crush the easy snack game with pre-made Trifecta shrimp! It super low calorie, high in protein, and ready to dip into your favorite low carb sauce. Try it with a rich and satisfying pesto sauce.

3-ounces of shrimp with one and a half tablespoons of pesto has:

  • 226 calories
  • 14 grams of fat
  • 4 grams of net carbs
  • 22 grams of protein

6) Chicken & Tzatziki

Grab some Trifecta chicken breast, and slice it up lengthwise for super easy chicken strips you can dip. You’ll get a ton of protein to crush your hunger, and it takes only a few minutes to prep. Pair this simple protein with ranch dressing, low carb hummus, pesto, buffalo sauce, or tzatziki sauce and enjoy!  

Two ounces chicken with two tablespoons of tzatziki sauce has:

  • 92 calories
  • 3 grams of fat
  • 1 grams of net carbs
  • 15 grams of protein

7) Salmon and Cream Cheese Boats

Top romaine lettuce leaves with cream cheese and bite-sized pieces of Trifecta salmon, then season with a sprinkle of salt or capers and lemon juice for a hearty and filling protein snack. Salmon is a great source of omega-3 healthy fats, making it one of the best keto proteins around.

2-ounces of salmon with two tablespoons of cream cheese and romaine lettuce will get you: 

  • 165 calories
  • 10 grams of fat
  • 2 grams of net carbs
  • 13 grams of protein

Or try this ground beef version!

8) Prosciutto Wrapped Asparagus

Prosciutto is savory, salty and delicious. Pair it with a low carb veggie, like asparagus and you’ve got a healthy and gourmet mid-day treat. Just wrap a small slice of prosciutto around one or two pieces of asparagus and place on a baking sheet. Repeat the process until you’ve got 5 to 10 spears to munch on. Then drizzle with oil and bake at 400 degrees for five minutes. Remove from the oven, sprinkle with Parmesan, and enjoy!

These can be made at snack time or in advance. 

2-ounces of prosciutto with 10 asparagus spears provides:

  • 144 calories
  • 5 grams of fat
  • 3 grams of net carbs
  • 19 grams of protein

9) Shashimi

Sushi does not have to be a carb bomb. Shashimi (sliced raw fish) is available at most sushi restaurants as a tasty and lean protein choice, minus the rice. While this may not be an every day snack option, dipping some sushi grade fish in a little soy sauce or chili oil makes for an upscale and nutritious keto snack.  

Four to five pieces of sashimi fish has somewhere around:

  • 150 calories
  • 4 grams of fat
  • 0 grams of net carbs
  • 29 grams of protein

10) Steamed Edamame

You’ve finally stumbled upon a complete vegan protein that is also keto! Edamame is so simple to make and is an excellent plant-based food to add to your day. Grab a bag of edamame in the pod from your local store and serve room temp with a sprinkle of salt. 

1/2 cup of edamame has:

  • 100 calories
  • 4 grams of fat
  • 3 grams of net carbs
  • 10 grams of protein

5 Rich and Flavorful Snacks

Fat is a key component to any successful keto diet, so opting for more high fat foods in your snacks is a great way to hit this macro. Look for more heart healthy keto fats to get the most nutrition and benefits.

1) Radish Chips and Blue Cheese Dip

Radishes are among the lowest carb veggies out there. Plus they make a great chip or cracker substitute because of their shape, crispiness, and peppery taste. You can pair them with any low carb dip you love, like blue cheese, salsa, hummus, or guac. Just slice each radish into thin circles and enjoy!

A 1/2 cup of sliced radishes with two tablespoons of blue cheese dressing has:

  • 154 calories
  • 15 grams of fat
  • 2 grams of net carbs
  • 1 gram of protein

Try this with cauliflower instead!


2) Seasoned Avocado 

Avocados are a staple food for any ketogenic meal plan due to their high amounts of heart healthy fats, fiber, and key nutrients, with little natural sugar. While traditionally used in dips, spreads, and toppings, avocados also taste pretty great on their own. And with a little bit of seasoning, they can make for a creamy and satisfying snack. 

Prep your avocado with a squeeze of lime and salt, or add a kick with some of your favorite seasonings like chili flakes, lemon pepper, smoked paprika, furikake, or togarashi. You can also add some crunch with sesame seeds, hemp seeds, or chopped nuts. 

One half of an avocado has:

  • 160 calories
  • 15 grams of fat
  • 2 gram of net carbs
  • 2 grams of protein

3) Zucchini Sticks with Creamy Curry Tahini Dip

Fresh zucchini sticks are the right amount of crunchy and soft to dip with. To load up on healthy fats, how about a creamy, zest and somewhat spicy dip made with sesame seeds? Look no further than this super simple tahini recipe. Feel free to change up the curry with other flavors like smoked paprika, cumin, or coriander. 

To make the tahini sauce, add the following to your blender and mix well: 

  • 1/2 cup tahini
  • 1/4 cup lemon juice
  • 1/2 teaspoon curry
  • 1 clove garlic, peeled
  • 3 tablespoons water
  • Pinch of salt 

Then dip your prepped zucchini sticks in and enjoy!

Two tablespoons of dip with 1/2 of a medium zucchini will get you: 

  • 190 calories
  • 16 grams of fat
  • 4 gram of net carbs
  • 6 grams of protein

4) Matcha Fat Bombs

No keto meal prep is complete without some fat bombs to snack on. These creamy, nutty and slightly sweet balls are a great way to hit your fat macros and kick hunger in the face. And this simple matcha recipe will not disappoint. Plus they pack a small amount of protein. Here's the full recipe - Matcha Green Tea Fat Bombs

One fat bomb has:

  • 120 calories
  • 10 grams of fat
  • 2 gram of net carbs
  • 6 grams of protein

5) Deviled Eggs

Hard boiled eggs are an easy, high protein snack for any diet. To amp up the flavor and add a little more richness to these bad boys, make some quick deviled eggs. You can change up the toppings and seasonings to get more variety or go for the classic version. Plus egg yolks are full of beneficial nutrients/

To devil your eggs just scoop out the yolk and mix with some mayo, mustard, and seasonings. Then refill the eggs whites with the mixture. Topping like bacon bits, scallion, pico de gallo, and pickled veggies can add a nice crunch and fresh bite to finish them off. 

One full egg (two halves) has:

  • 140 calories
  • 12 grams of fat
  • 1 gram of net carbs
  • 7 grams of protein

Keto Meal Prep 

Conquering your macros for a keto diet can feel overwhelming at first. It takes a bit of know-how to understand where carbs come from, the best healthy fats to look for, and how much protein you actually need each day. Not to mention, the time it takes to plan a menu, grocery shop, and cook your meals for the week. 

But keto meal prep does not have to feel like a full-time job, we've got you covered with chef-inspired meals delivered to your door weekly. They are fresh made, full of variety, macro-aligned and all you need to do is heat and eat them.

MAKE ME FOOD

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