Good Cereal For Low Carb Diet
- Best Keto Snacks
- Do's and Don'ts
The ketogenic diet is a high-fat diet, which means you can eat butter, bacon, steak, olive oil, cheese, nuts, and a variety of other flavorful ingredients.
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However, snacking on keto can be tricky. A lot of mainstream snacks are too high in carbs to fit a keto diet.
The keto snack ideas on this list are all low in carbs, which makes them excellent choices for a keto diet. You can stash them in your work bag, bring them with you when you travel, or just keep them in your pantry in case a snack craving hits.
Best Keto Snacks
1. Perfect Keto Cookies
These cookies were designed specifically for snacking on a keto diet. They contain only 4g net carbs per two cookies and come in three flavors: chocolate chip, double chocolate, and peanut butter.
Net Carbs: 4g
Protein: 7g
Fat: 18g
2. Perfect Keto Bars
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These keto bars are high in collagen and keto fats like MCT oil. They come in six flavors, including birthday cake, cinnamon roll, and salted caramel — and they won't kick you out of ketosis.
Net Carbs: 3g
Protein: 13g
Fat: 7g
3. Perfect Keto Nola Bars
These grain-free, keto-friendly bars taste like your favorite granola bars, but won't kick you out of ketosis. With only 2-3 grams of net carbs per bar and two delicious flavors, you'll never have to worry about snacking on the go again.
Net Carbs: 2-3g
Protein: 6g
Fat: 12g
4. String Cheese
String cheese is a good source of protein and calcium, and it's easy to carry with you throughout the day.
Make sure you choose full-fat string cheese without added carbs or other fillers.
Net Carbs: 0g
Protein: 7g
Fat: 7g
5. Nuts or Nut Butters
Nuts are some of the most nutrient-dense foods you can eat. They're full of hard-to-find minerals like selenium, potassium, and magnesium, and they're also a good source of healthy monounsaturated fats.
Avoid higher-carb nuts like cashews and peanuts. Instead, choose nuts higher in fat, such as almonds, pecans, or macadamia nuts.
For nut butters, always check the ingredients list — some nut butters contain inflammatory vegetable oils like canola or soybean.
Perfect Keto Nut Butter is a good choice. It's high in healthy fats and comes in a variety of flavors, like snickerdoodle and chocolate hazelnut.
Net Carbs: 3-5g
Protein: 4g
Fat: 10-16g
6. Stevia Sweetened Dark Chocolate
Dark chocolate is a dense source of polyphenols which have are potent antioxidants.[*].
To keep carbs low, choose dark chocolate that's sweetened with stevia or monk fruit. If it's sweetened with normal sugar, make sure the chocolate is 80% cocoa content or higher. Otherwise the carbs can add up quickly.
Net Carbs: 1g
Protein: 0g
Fat: 4.5g
7. Seaweed Snacks
Seaweed snacks contain iodine, a mineral that supports thyroid health and is hard to find in many Western diets[*].
When you're choosing a seaweed snack, make sure to check the label for unhealthy vegetable oils and added sugars.
Net Carbs: 0g
Protein: 1g
Fat: 2g
8. Laughing Cow Cheese Wedges
Laughing Cow is a good source of whey protein, one of the best proteins for muscle recovery and growth[*].
Try spreading these soft cheese wedges on fresh veggies or keto flaxseed crackers for a low-carb, nutrient-dense snack.
Net Carbs: 1g
Protein: 2g
Fat: 4g
9. Cacao Nibs
Cacao nibs are whole cacao beans that have been dried and crushed.
Cacao nibs have a higher flavonoid content than any other food[*]. Flavonoids are anti-inflammatory compounds that correlate with lower risk of heart disease and mental decline[*].
Cacao nibs have a rich, chocolatey flavor and are great in smoothies or on their own. We like Terrasoul cacao nibs.
Carbs: 0g
Protein: 0g
Fat: 2g
10. Avocados
Avocados are packed with fiber, healthy monounsaturated fats, antioxidants, and a wealth of other nutrients. They're also quite filling and they transport well, which makes them a good choice for a nutrient-dense, on-the-go keto snack.
Net Carbs: 2g
Protein: 3g
Fat: 21g
11. Sardines
Sardines come with several benefits. They're an exceptional source of omega-3s, special fatty acids that can reduce inflammation and help with joint pain, heart health, and more[*].
Sardines are also a great source of protein and vitamin D, and they're one of the lowest-mercury fish you can eat. Wild Planet is a good brand.
Net Carbs: 0g
Protein: 18g
Fat: 11g
12. Pork Rinds
Pork rinds are high in collagen protein, which helps your body build healthier skin, teeth, hair, nails, and bones[*][*]. Keep in mind that many pork rinds are low-quality and fried with nasty oils. These Pork Clouds are a high-quality choice.
Net Carbs: 0g
Protein: 12g
Fat: 6g
13. Pepperoni Slices
Pepperoni is a high-fat, protein-rich snack with zero carbs, which makes it ideal for keto. It's also a decent source of zinc, which is essential for testosterone synthesis and fertility[*]. Applegate Farms is a good pepperoni brand.
Net Carbs: 0g
Protein: 8g
Fat: 9g
14. Keto Cereal
As keto becomes more popular, several companies have begun making keto breakfast cereal.
Keto cereal is usually mostly protein with very few carbs. It's great as a post-workout snack — just make sure you use almond milk or another low-carb alternative to cow's milk. Magic Spoon makes delicious keto cereal.
Net Carbs: 3g
Protein: 12g
Fat: 5g
15. Kale Chips
Kale is one of the most nutrient-dense foods on the planet. A cup of kale contains[*]:
- Vitamin K — 684% daily value (DV)
- Vitamin A — 206% DV
- Vitamin C — 134% DV
- Manganese — 26% DV
- Copper — 9% DV
Kale chips are a convenient and delicious way to eat kale. You can make them yourself using coconut oil, lard, or ghee. You can also buy them premade — just check the label for added sugar or carbs. Rhythm is a great brand.
Net Carbs: 3g
Protein: 5g
Fat: 9g
16. Beef Jerky
Beef jerky is an excellent source of protein, and it keeps for months without refrigeration, which makes it good for traveling.
Make sure the brand you choose is low-carb with few added ingredients. Check for added sugar. Many mainstream brands sweeten their beef jerky.
If you can, choose grass-fed jerky, which has a higher nutrient density and is better for the environment. These Chomp sticks are delicious and nutritious.
Carbs: 0g
Protein: 9g
Fat: 6g
17. Sugar-Free Jello
Sugar-free jello is a good way to satisfy your sweet tooth without breaking keto. It doesn't have any particular nutritional benefits, but it also won't kick you out of ketosis, and it's a lot better than a sugary dessert.
Many sugar-free jello brands contain sucralose, a questionable artificial sweetener, so save them for special occasions or choose a jello made with stevia.
Net Carbs: 4g
Protein: 0g
Fat: 0g
18. Macadamia Nuts
One of the most keto-friendly nuts, macadamia nuts are packed with good fats and essential nutrients like calcium, iron, vitamin B6, and magnesium. These raw macadamia nuts come in travel-friendly mini packs.
Net Carbs: 2g
Protein: 2g
Fat: 21g
19. Cherry Tomatoes
Cherry tomatoes get their red color from lycopene, a potent antioxidant that prevents collagen degradation and is good for your skin, teeth, and bones[*][*].
Try mixing cherry tomatoes with shaved parmesan, basil, and olive oil for a tasty salad.
Net Carbs: 4g
Protein: 1g
Fat: 0g
20. Olives
Olives are a good source of oleic acid, a healthy fat that may protect against heart disease[*]. They're also rich in anti-inflammatory polyphenols.
Net Carbs: 1g
Protein: 0g
Fat: 2g
21. MCT Oil Powder
MCT oil powder contains healthy fats that suppress your hunger[*] and provide quick energy. This snack also travels well and comes in delicious flavors like chocolate and matcha latte.
Try mixing MCT powder into any smoothie or low-carb beverage with a scoop of Collagen Powder. It's good in plain water, too.
Net Carbs: 0g
Protein: 0g
Fat: 7g
22. Tapenade
Tapenade is a Mediterranean spread that's traditionally made of roughly blended olives, capers, and anchovies.
Tapenade is high in omega-3s (from the anchovies) and is a dense source of antioxidants. Its rich, savory flavor goes well with fresh veggies or on top of meat.
Matiz Espana makes delicious authentic Spanish tapenade.
23. Veggie Sticks
Slice your favorite keto-friendly veggies (zucchini and yellow squash are both excellent options) and store in the fridge so they're easy to grab and go. You can dip these in homemade guacamole or eat with full-fat cheeses.
Net Carbs: 3-6g
Protein: 0-3g
Fat: 0-2g
24. Bacon
Cook some bacon ahead of time to have for snacks on the go. If you can, opt for organic or pasture-raised pork. It's more nutrient-dense and contains a healthier fatty acid profile.
Net Carbs: 0g
Protein: 6g
Fat: 6g
25. Grass-Fed Beef
Meat is a satisfying and delicious snack that will help you hit your protein and fat macros. Make some patties or homemade meatballs for easy-to-grab snacks that will fill you up fast.
A good choice is 85% lean ground beef, which has an ideal balance of flavor, juiciness, and texture. Don't worry about eating "too much" meat — it won't kick you out ketosis.
Net Carbs: 0g
GRAB THE FULL LIST OF KETO SNACKS
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Protein: 16g
Fat: 13g
26. Fat Bombs
Fat bombs are high-fat keto snacks that you can eat on the go. They can help you stay full without compromising your keto macros.
Try Macadamia Nut Fat Bombs, Peaches & Cream Fat Bombs, Mocha Fat Bombs, or Anti-Inflammatory MCT Fat Bombs. Store in the freezer right after making, then keep them in a travel cooler until ready to eat.
Net Carbs: 1g
Protein: 1g
Fat: 17g
27. Cheese Dip
Try this keto cheese dip with veggies or low-carb crackers for dipping. It's a satisfying high-fat snack that's high in calcium and several other key nutrients.
Net Carbs: 1g
Protein: 3g
Fat: 17g
28. Pizza Rolls or Taco Rolls
Pizza rolls and taco rolls are delicious ways to get more protein. Use baked full-fat cheese as the "wrap" and fill it with pizza or taco meat and spices, like these breakfast tacos.
Net Carbs: 4g
Protein: 20g
Fat: 29g
29. Keto Chips
There are plenty of ways to make keto chip substitutes, from radishes to kale to cheese.
One simple method is to make your own keto chips from cheddar cheese. Bake in a dish until crispy, then cut into chip-sized triangles. Add bacon and jalapeno for extra flavor.
Net Carbs: 0g
Protein: 2g
Fat: 3g
30. Low-Carb Finger Food Sandwiches
Sandwiches aren't totally forbidden on a keto diet. Just use something grain-free as the "bread" — think cheese, lettuce, spinach, or hormone-free deli meat. Or you can try one of these keto-friendly bread recipes.
Net Carbs: 0-5g
Protein: 5-20g
Fat: 5-15g
31. Cold-Cut Meats and Cheese
Simply roll healthy lunch meat around a full-fat cheese. These keto roll-ups are packed with protein and work well for a quick snack or party appetizer.
Net Carbs: 0g
Protein: 10-20g
Fat: 10-12g
32. Deviled or Hard-Boiled Eggs
Eggs are a good source of iron, choline, and anti-inflammatory carotenoids. Boil them, cut them in half, and sprinkle them with salt and everything bagel seasoning, or whip up a batch of your favorite deviled eggs.
Net Carbs: 0g
Protein: 3g
Fat: 4g
33. Cauliflower Crust Pizza Bites or Calzones
Cauliflower crust is a flavorful way to get more veggies in your diet. Prep these nutrient-dense crusts ahead of time and keep them in your freezer so you can make a quick keto pizza.
Net Carbs: 5g
Protein: 11g
Fat: 21g
34. Flaxseed Crackers
Make a batch of nutrient-dense crackers to eat with cheese, cream cheese, or any other high-fat dip. They're made with vitamin-rich seeds and anti-inflammatory spices, without the carbs of normal crackers.
Net Carbs: 1g
Protein: 7g
Fat: 26g
35. Keto Fries
You can make fries out of any low-carb veggies. These Celeriac Everything Keto Fries are a good way to add more vegetables to your diet.
Net Carbs: 4g
Protein: 2g
Fat: 10g
36. Superfood Meatballs
These keto meatballs are easy to make and contain a lot more nutrients than standard meatballs. They also freeze well, so you can make a big batch and keep them on hand in case you want a snack.
Net Carbs: 4g
Protein: 32g
Fat: 21g
37. Bacon-Wrapped Anything
You can wrap bacon around mozzarella sticks, jalapeno poppers, veggies, or beef. Try bacon-wrapped asparagus with this Keto Power Breakfast recipe.
Net Carbs: 7g
Protein: 11g
Fat: 27g
38. Lettuce Wraps
For an easy snack, wrap your favorite meat and low-carb spices in some lettuce leaves, like in these Curry Chicken Lettuce Wraps.
Net Carbs: 7g
Protein: 51g
Fat: 36g
39. Keto Paté
Make a quick spreadable paste with meat and cream cheese to put on veggies or keto-friendly crackers. For a fancy-looking party dish, try this Smoked Salmon Paté with Cucumber.
Net Carbs: 4g
Protein: 18g
Fat: 40g
40. Buffalo Bites
Easy to make and keep in the fridge, these buffalo bites are the perfect option for a quick and delicious keto-friendly snack.
Net Carbs: 6g
Protein: 4g
Fat: 11g
41. Bone Broth
Sip on anti-inflammatory bone broth when you want something low-calorie and comforting. Add fresh herbs, salt, and pepper for extra nutrients and flavor. You can even add extra amino acids with a scoop of unflavored collagen powder.
Net Carbs: 1g
Protein: 6g
Fat: 4g
42. Berry "Ice Cream"
Berries are low in sugar than most other fruits and are packed with beneficial antioxidants. For a quick, keto-friendly ice cream, blend your favorite frozen berries with coconut cream or heavy cream.
Net Carbs: 3-7g
Protein: 1-2g
Fat: 10-20g
43. Cauliflower Ice Cream
This Superfood Nice Cream tastes like ice cream, but contains a serving of nutritious cauliflower and lots of healthy fats.
Net Carbs: 11g
Protein: 5g
Fat: 2g
44. Homemade Popsicles
These Mint Chip Popsicles with Micro Greens are high in antioxidants and anti-inflammatory micronutrients. Keep them in the freezer in case you get a sweet tooth.
Net Carbs: 7g
Protein: 3g
Fat: 13g
45. Keto Frappuccino
The original Starbucks frappuccino has too much sugar to fit a keto diet. Instead, prepare a keto frappuccino for a quick, high-protein drink you'll love first thing in the morning or after a hard workout.
Net Carbs: 4g
Protein: 11g
Fat: 8g
46. Keto Smoothie
Try these keto smoothie options for a filling snack that will fuel your day: Acai Almond Butter Smoothie. Micronutrient Greens Matcha Smoothie, or Chocolate Sea Salt Smoothie.
Net Carbs: 6g
Protein: 15g
Fat: 20g
47. Chocolate Mousse
Mix heavy cream with some cocoa powder and a little vanilla for an easy keto mousse. Add some low-carb sweetener, like monk fruit or stevia, if needed. Here's an easy nutrient-dense version: Perfect Keto Chocolate Mousse.
Net Carbs: 2g
Protein: 3g
Fat: 14g
48. Guacamole
Avocado, onion, cilantro, and tomatoes come together to make a low-carb snack that's great with keto crackers or veggie sticks.
Best of all, you can make guacamole in about five minutes. Here's a keto guacamole recipe.
Net Carbs: 2g
Protein: 3g
Fat: 14g
49. Keto Toasted Coconut Pudding
Satisfy your sweet tooth without breaking ketosis with this Creamy Toasted Coconut Keto Pudding recipe. It's packed with nutrients and healthy fats and is the perfect conclusion to a high-fat meal.
Net Carbs: 2g
Protein: 4g
Fat: 29g
50. Cucumber Caprese Salad
Caprese salad is a traditional Italian dish made up of tomatoes, mozzarella, fresh basil, and olive oil. This Cucumber Caprese Salad adds cucumbers and shallots for extra micronutrient content.
Net Carbs: 2g
Protein: 4g
Fat: 10g
51. Keto Pancake Cereal
This Keto Pancake Cereal recipe is high in collagen protein and yields airy, crunchy mini-pancakes with almost no carbs or sugar.
Net Carbs: 3g
Protein: 6g
Fat: 7g
Not All Low-Carb Snacks Are Keto-Friendly
"Low-carb" doesn't always mean keto-approved.
Many low-carb snacks (like Atkins products, and even some paleo products) will kick you out of ketosis if you aren't careful.
Remember, the ketogenic diet is a very low-carb diet. Here's a reminder of the macronutrient distribution:
Try to stick to whole food-based snacks as much as possible — preferably homemade. That said, this guide provides a lot of quick and easy ideas for those times when cooking at home is not possible.
The best ways to choose healthy foods?
- Stick to foods that have 5 ingredients or fewer.
- Stick to the outside circle of the grocery store. Processed foods are usually in the inner aisles.
Make Sure Your Keto Snacks Are High in Good Fats
The best way to stay full and keep your energy high on a ketogenic diet is to make sure you're getting enough of the right fats.
When you cut carbs, you have to replace them with something, which is why fat is your friend.
And snacks like fat bombs, meat, cheese, and olives are great choices to help you feel full for hours and help you hit your keto macronutrient goals. You can always take get ideas about your macros by using the keto calculator.
The Do's and Don'ts of Snacking on Keto
There are a few do's and don'ts to keep in mind when snacking on the keto diet.
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Don't:
- Get caught off guard! Use this snack list so you don't find yourself unprepared and accidentally order a bagel.
- Think that eating pre-packaged pork rinds or protein bars with fake ingredients is high-quality keto — these types of foods are OK for emergency situations and splurges, but not for everyday eating.
Do:
- Take the time to prep high-quality snacks for yourself and reap the rewards.
- Stick to your macros.
- #TestDontGuess. Not sure if a snack is keto-approved? Test your ketone levels and answer this for yourself.
Source: https://perfectketo.com/ultimate-healthy-keto-snack-list/
