Quick Keto Snacks

You’re enjoying your keto diet and all is going well. However, if you’re like the rest of us, from time to time you feel like a little extra in between meals, but don’t always want to spend more than a few minutes making something.

This is where having a supply of quick keto snacks is going to help you. Having some of these ready-made, or very quickly made snacks is going to save you from the chance of reaching for something not so low carb to fill the gap.

Often you feel like a snack when you’re bored or thirsty. Make sure you are really hungry. It’s always better to avoid snacking if you can.

I’ve put together some of my favourite snacks which should give you some inspiration for when the next meal is just too far away.

Most are no bake and always good to have in your store cupboard. Others will require only a few minutes in the kitchen, and are quick and convenient to make from scratch when the urge for a snack hits.


The first quick and easy snack has to be nuts, but be careful with these. They are very easy to eat, and you can eat too many without realizing it. Either plan ahead and put snack size amounts in small bags, or remember how many nuts of the types you enjoy you can eat and still stay within your macros.

Weigh the nuts before snacking, don’t guess. These are healthy but can slow down your weight loss if this is one of your keto goals.

Pecan nuts

A serving size of 20 halves

  • 3.9g carbs
  • 20.4g fat
  • 2.6g protein
  • 196 calories

Brazil Nuts

A serving size of 1oz/28g

  • 3.48g carbs
  • 18.83g fat
  • 4.06g protein
  • 186 calories

Macadamia nuts

A serving size of 1oz/28g

  • 3.92g carbs
  • 21.48g fat
  • 2.24g protein
  • 204 calories

Walnuts

A serving size of 1oz/28g

  • 3.89g carbs
  • 18.49g fat
  • 4.32g protein
  • 185 calories

Hazel nuts

A serving size of 1oz/28g

  • 4.7g carbs
  • 17g fat
  • 4.2g protein
  • 178 calories

Almonds

A serving size of 1oz/28g

  • 5.47g carbs
  • 14.98g fat
  • 6.26g protein
  • 169 calories

When you want to buy something ready made:

These are definitely worth having for the occasional treat, tasty and crunchy and  only 1-2g carbs per serving. 

HighKey Snacks Keto Mini Cookies – Chocolate Chip, Pack of 3, 2.25oz Bags – Keto Friendly, Gluten Free, Low Carb, Healthy Snack – Sweet, Diet Friendly Dessert – Ketogenic Food with Natural Ingredients

Vegetables

These are obviously a good choice of snack, and for those who want to loose weight, they are also low in calories. Some of the best for filling that need-to-snack moment are:

Olives

A serving size of 1oz/28g

  • 1.53g carbs
  • 3.2g fat
  • 0.26g protein
  • 33 calories

Avocado

A serving size of half a medium avocado

  • 6g carbs
  • 12g fat
  • 1g protein
  • 130 calories

Celery

A serving size of 1 medium stalk. Not as filling as Avocado or olives, but you can add cheese or a cheese dip.

  • 1.19g carbs
  • 0.07g fat
  • 0.28g protein
  • 6 calories

Hard boiled eggs are easy to keep in the fridge and make a great nutritious snack. Make a few in advance so that you have something to grab when you’re hungry. Easy to take to work with you. Add mayo or cheese for extra taste.

Hard boiled egg

A serving size of 1 medium hard-boiled egg

  • 0.34g carbs
  • 4.37g fat
  • 5.54g protein
  • 65 calories

Dairy

There are many dairy products that make great keto snacks. These are often heavy on the calories, but are great for reaching your fat percentage. Choose harder cheeses where possible, as these tend to be lower carb. Cream is good, but avoid milk.

Full fat Laughing Cow cheese

A serving size of two triangles

  • 2g carbs
  • 6g fat
  • 3g protein
  • 70 calories

Goat Cheese

A serving size of 28g/1oz

  • 0.52g carbs
  • 8.08g fat
  • 6.59g protein
  • 101 calories

Brie

A serving size of 28g/1oz

  • 0.13g carbs
  • 7.85g fat
  • 5.88g protein
  • 95 calories

Edam or Gouda

A serving size of 28g/1oz

  • 0.47 carbs
  • 7.85 fat
  • 7.08 protein
  • 101 calories

Mozzarella

A serving size of 28g/1oz

  • 1.09g carbs
  • 5.68g fat
  • 7.36g protein
  • 86 calories

Cheddar cheese Chips

A serving size of 28g/1oz

The easiest way to make Cheddar Cheese chips: Simply sprinkle thin slices of cheese on parchment paper and bake in a preheated 200c/400f oven. Often Check to make sure they’re not burning. Once they are golden and crispy, remove and cool to harden. I have also had success with placing slices onto a plate and into the microwave for a minute or two. You do need to keep checking.

  • 0.36g carbs
  • 9.4g fat
  • 7.06g protein
  • 114 calories

Cream

Add to coffee for a low carb treat. Serving size

1 tbsp cream.

  • 0.42g carbs
  • 5.55g fat
  • 0.31g protein
  • 52 calories

Bullet Proof Coffee

 

 

This is a favourite with keto dieters. Made with 20g/12oz coffee,
1 tbsp MCT oil, 2tbsp grass fed butter. Heavy on the calories but will keep you feeling alert and full for hours.

  • 0g carbs
  • 36g fat
  • 1g protein
  • 320 calories

These deserve a category all to themselves! They do require a tiny bit of kitchen time, but you’ll love the result.

Jalapeño Bacon wraps

A serving size of 4 whole jalapeños

  • 3g carbs
  • 18g fat
  • 10g protein
  • 225 calories
  • 16 fresh jalapeños
  • 16 strips bacon
  • 115g/4 oz cream cheese
  • 28g/1oz grated cheddar cheese
  • 1 tsp salt
  • 1 tsp paprika

Preheat oven to 180c/ 350° F

Slice the bacon in half (in to 16 half length pieces).

Slice the ends off each jalapeño. Slice each jalapeño in half length-wise. Remove seeds and membranes with a knife. Make sure you use gloves!

Mix the cream cheese and cheddar cheese together in a bowl.

Fill each jalapeño half with the cheese mix and wrap in the bacon

Place them on a foil lined baking sheet.

Bake for 20-25 minutes until golden brown.

Asparagus Bacon Wraps

A serving size of 1 bundle

  • 0g carbs
  • 4g fat
  • 3g protein
  • 46 calories
  • 36 asparagus spears
  • 12 slices bacon
  • 1 tablespoon olive oil
  • Salt & Pepper to taste
  1. Preheat oven to 220C/425 F and line a baking sheet with parchment paper.
  2. Wrap bundles of 3 asparagus spears with a single slice of bacon. Place on prepared baking sheet.
  3. Drizzle with olive oil and sprinkle on salt and pepper to taste. Bake for 20-25 minutes until bacon is crispy

Meat and fish

All meat and fish can be eaten in a small amount as a snack. Pack a snack sized amount for work, or ready to eat in between meals. Some favourite snacks:

Pork rinds

A serving size of 14g/0.5oz

  • 0g carbs
  • 5g fat
  • 8g protein
  • 80 calories

Jerky

A serving size of 28g/1oz. Always check the carbs if buying as these can vary between makes.

  • 2g carbs
  • 1g fat
  • 12g protein
  • 60 calories

Pepperoni slices

A serving size of 28g/1oz

  • 0g carbs
  • 14g fat
  • 5g protein
  • 150 calories

There are many ready made meaty snacks on the market. Try these for a special treat:

Keto sugar free Beef Snacks

Keto Sugar Free Grass-Fed Beef Snacks Sticks Non-GMO Gluten Free MSG Free Nitrate Nitrite Free Paleo Healthy Natural Meat Sticks Beef Jerky

Prosciutto

A serving size of 28g/1oz

  • 0.09g carbs
  • 2.36g fat
  • 7.88g protein
  • 55 calories

Chicken wings

A serving size of 1 medium wing with skin. These need to be roasted without any added sauce or coating.

  • 0g carbs
  • 6.18g fat
  • 8.52g protein
  • 92 calories

Roast Chicken

A serving size of 115g/4oz roast chicken with skin, bone removed.

  • 0g carbs
  • 17.97g fat
  • 19.44 protein
  • 245 calories

Salami

A serving size of 28g/1oz

  • 0.64g carbs
  • 5.7g fat
  • 3.95g protein
  • 71 calories

Sardines

A serving size of 1 small can 90g/3.75oz . I know these aren’t top of everybody’s list as a snack, but if you enjoy the taste, these fatty fish are packed with healthy oil, vitamins (especially B12), minerals and a big dose of Protein too.

  • 0g carbs
  • 10.5g fat
  • 22.7 protein
  • 192 calories

Smoked salmon

A serving size of 100g/3.5oz. Smoked salmon is not only delicious on its own, but is a keto power house of nutrients including omega 3 fatty acids. Fantastically versatile, you can enjoy this wrapped around cheese or with mayo for that extra tangy bite.

  • 0g carbs
  • 4.32g fat
  • 18.28g protein
  • 117 calories.

Sweet keto snacks

Strawberries

A serving size of 28g/1oz These are one of the few types of fruit that you can eat on the keto diet. Choose a few but be careful as their carb count will soon add up. Enjoy them with some cream or a sweetener. I’m a big fan of Erythritol – carb free and leaves a nice crunchy texture on the strawberries too.

  • 2.18g carbs
  • 0.09g fat
  • 0.19g protein
  • 9 calories

92% cocoa Dark Chocolate

A serving size of 3 pieces 34g/1.2oz If you’ve got the will power to stop at a square or two then these will hit the spot for you. If it’s going to trigger a sugar crave then you’re probably best off by leaving these alone.

  • 10g carbs
  • 20g fat
  • 3g protein
  • 190 calories

Hot Chocolate

A serving size of 1 cup. There are dozens of recipes for keto hot chocolate, but I favour the ones that cut out any variety of milk and substitute water and butter. This cuts down the carbs, but you still end up with a nice creamy tasting hot drink. If even more creamy is your thing, you can add a tbsp of heavy cream too.

  • 1g carbs
  • 23g fat
  • 1g protein
  • 216 calories
  • 28g/1oz unsalted butter
  • 1 tbsp unsweetened cocoa powder
  • 1 tbsp (or to taste) Erythritol
  • 1 cup of boiling water

Place all the ingredients into a tall container and blend with a stick blender for 20-30 seconds until there is a nice amount of foam. This needs to be enjoyed straight away.

Chocolate Chia Pudding

Makes one serving

  • 4.5g carbs
  • 23g fat
  • 8.6g protein
  • 286 calories
  • 4 tbsp (32 g/ 1.1 oz) whole chia seeds
  • 60ml/2oz coconut milk or heavy whipping cream
  • 60ml/2oz water or unsweetened almond milk
  • 1 tbsp raw cacao powder
  • 1 tbsp (or to taste) Erythritol

Mix all the ingredients together with a blender. If you want a smooth texture grind the chia seeds first. Let sit for 15 minutes, or overnight if you can wait that long!

Keto Avocado Chocolate Pudding

Makes 1 serving I know, you’re doubtful. I was too, but by adjusting the sweetener to taste, I had a very quick pudding on my hands which hit the spot. Don’t let the carbs frighten you away. Due to the high fiber count of 18g, the carb count of 24g comes all the way down to 6g.

  • 6g carbs
  • 23g fat
  • 7g protein
  • 284 calories
  • 50g/1.8oz Unsweetened Cocoa Powder
  • 1 medium avocado
  • 1-3 tbsps Erythritol (to taste)
  • 1/2 tsp vanilla extract
  • Spoon out the avocado and place in a mixing bowl.
  • Add cocoa powder, erythritol, and vanilla extract and mix with a fork or blender until a smooth pudding is formed.

And for when you’re looking for something delicious and ready to eat AKA Keto made super easy!

 Keto Mini Cookies

KETO & LOW CARB FRIENDLY: HighKey Snacks Keto Mini Cookies are a diet-friendly snack made with wholesome ingredients for a sweet treat. Low in net carbs and sugar, these mini cookies are made with natural ingredients like almond flour, coconut oil, and collagen. Perfect for ketogenic dieters.

HighKey Snacks Keto Mini Cookies – Chocolate Chip, Pack of 3, 2.25oz Bags – Keto Friendly, Gluten Free, Low Carb, Healthy Snack – Sweet, Diet Friendly Dessert – Ketogenic Food with Natural Ingredients

Fruity Gummy Bears

  • SAMPLE ALL THE FLAVORS – Includes ONE 1.8 oz. package of: (1) Sweet Fish, (1) Sour Blast Buddies, (1) Fruity Gummy Bears, (1) Sour Gummy Bears.
  • Gluten Free, Non-GMO, Plant Based. Dairy free, soy free, and nut free.
  • Free from Sugar Alcohols and Free from artificial colors
  • Peanut + Tree Nut Free
  • “Stevia plant extract may or may not cause a minor spike in glucose level.”

SmartSweets Fruity Gummy Bears, Sour Gummy Bears, Sweet Fish, Sour Buddies, Assortment Pack, Low Carb, Low Sugar, 7.2 oz. Total Keto-Friendly, Stevia Sweetened Fruity

SlimFast KETO FAT BOMBS

  • Contains 14 Individualy wrapped SlimFast KETO Low-Carb Ketogenic Nutrition FAT BOMBS
  •  Combine the balance of WHEY PROTEIN and COLLAGEN to provide a balance of nutrients for your body to shift the carbs to fat as fuel

 


Atkins Endulge Treat, Nutty Fudge Brownie Bar, Keto Friendly, 5 Count

ChocZero’s Keto Bark, Dark Chocolate Almonds with Sea Salt.

  • Dark chocolate is good for you, but it’s even better when it isn’t sweetened with sugar. Sweetened exclusively with monk fruit, our bark uses no sugar alcohols and no artificial sweeteners.
  • Low carb: only 2g net carbs per serving(1 ounce).
  • 100% stone-ground ​premium cocoa beans ​for a unique creamy texture​.​
  • All natural, non-GMO, soy free and gluten free. Made proudly in the USA.


ChocZero’s Keto Bark, Dark Chocolate Almonds with Sea Salt. Sugar Free, Low Carb. No Sugar Alcohols, No Artificial Sweeteners, All Natural, Non-GMO (2 bags, 6 servings/each)

 



Ideally, you wouldn’t be snacking at all. However, the occasional treat isn’t going to do you any harm but if you find yourself continually looking to snack there could be a few reasons:

  • you are not in ketosis, make sure you are tracking what you eat, and not guessing. You could use a meter or strips to check, but often hunger is a sign that you’ve gone over on your carbs.
  • your meals are not big enough and you need to eat more at each meal time.
  • there is not enough fat it your meals. Fat will help you to stay feeling full for longer.
  • You are thirsty, this can often be confused with feeling hungry
  • You are bored/stressed/upset. A small snack could help you short term, but if this is a regular issue for you, you may need to think of solutions away from food.

Try to choose whole food snacks where possible and make your snack earn its place in your body by being nutritious as well as tasty.

If you do buy ready-made snacks at the store, make sure you read the labels. The same food from differing suppliers can have very different carb counts. Check for added sugar or grains, even in meat products.

Make sure your snacks keep you within your daily macros or you could see your weight gain stall. Even the food you eat standing up at your kitchen counter counts.

If you know that you’re eating enough and you simply feel like a snack, then don’t deprive yourself. A well-chosen snack can help you get through to your next meal. Being too strict with yourself has been shown to make it more likely that you’ll stray.

Snacks can also be a great way of meeting your fat, protein and carb macros for the day.

Check out the Erythritol sweetner – reviews and uses 2019

The most natural and tastiest way to make sweet snacks without the sugar.

 

 

 

 

 

 


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