Food & Nutrition

50 Keto Snacks to Help You Lose Weight

50 Keto Snacks to Help You Lose Weight

Every person is slightly different when it comes to their appetite and hunger cycles. Some people would be fine with even two meals a day, while others need snacks between three square meals to feel energetic and stave off hunger. Even though the nutritional science behind the keto diet helps to keep you feeling full and satisfied for hours after meals, there are days when you need keto snacks to help you lose weight.

Snacks can be tricky. If you aren’t careful, snacks can contribute to weight gain. Some of the most common snack foods, like chips, candy bars, and other processed foods often contain tons of calories and carbs that can put off your whole dietary balance. Since aren’t “sitting down to a meal” as you enjoy your snack, it can often slip your mind when thinking of what you’ve eaten throughout the day.

However, well thought-out keto snacks can actually help you to lose weight. Keto snacks follow the same rules as those for any other keto meal. They are high in fat, moderate in protein, and low in carbs. Well-balanced keto snacks will help you boost or maintain a state of ketosis.


Can I Have Snacks While Trying to Lose Weight?

The short answer is – yes! You can have snacks while trying to lose weight. However, it is important to include them in your overall diet plan and macro distribution.

One of the biggest errors in weight loss is “sneaking” snacks between meals, and then pretending it didn’t happen. There is no problem with having snacks. In fact, if you are someone that enjoys snacking, snacks can make your diet more successful because you are less likely to feel hungry. But snacks should never be seen as cheating. They can very well be part of a healthy, ketogenic, weight-loss diet if they are planned, follow the rules of the keto diet, and if portions are respected.


How Can Keto Snacks Help You Lose Weight?

Keto snacks can help you lose weight in many ways:

They keep you feeling satisfied. One of the biggest complaints of diets in general is that they are restrictive and keep you feeling hungry – even right after meals. The ketogenic diet is high in fat and protein – two macronutrients that keep you feeling fuller for longer.

You can eat several times a day, without weight gain. Some people are accustomed to snacking. And there is nothing wrong with that! But you have to take ownership of that. If you know you like to snack, then create a meal plan that accommodates those snacks.

They help to boost ketosis. Some people believe that snacks can hinder ketosis. That isn’t true if they are keto snacks! Keto snacks follow the same rules as other keto meals. In that way, they contribute healthy fat and are very low in carbs, so they will help you reach or maintain ketosis.


50 Keto Snacks to Help You Lose Weight

Here is a list of 50 keto snack recipes (with macros included!) for you to consider adding into your keto diet plan. The list includes sweeter snacks and savory snacks, so you can satisfy cravings without breaking your ketogenic diet.

You’ll also notice that there are four categories: recipes to make in the kitchen, smoothies and drinks, fat bomb recipes, and grab-and-go-snacks. Whether you have some time to experiment in the kitchen or whether you need something ready-made, this list has it all.


Recipes To Make In The Kitchen


1. Salted Almonds – nordicfoodliving.com

These are a great snack food to buy or prepare ahead of time. You can stick them in a baggie or grab a handful and get on with your day. Almonds are high in saturated and unsaturated fats and plant protein which make them a great addition to your overall keto diet.

You can follow the recipe below, or buy a can of salted almonds. Just make sure they have no hidden ingredients!


salt-roasted-almond-in-wooden-bowl-on-wooden-table

Ingredients:

• 7 oz raw almonds • 4 tbsp salt • 1 cup boiling water


Instructions:

  1. Boil 1 cup water with salt. Once boiling, turn off the heat.
  2. Pour the almonds into the water. Let soak for 15-20 minutes.
  3. Drain water.
  4. Line a pan with parchment paper and spread out the almonds. You can add some extra salt, if desired.
  5. Bake at 300F for about 20 minutes.

Recipe Macros - 1 oz. almonds contains:

Fat: 14.8g; Carbohydrates: 5.4g; Protein: 6.2g


2. Keto Tuna Salad Cups - foodnetwork.com

No need to drain the oil in the tuna can here! This mashup between fish taco and BLT will make everyone’s mouth water.

Ingredients (8 servings):

• 4 large eggs • 4 strips bacon • 1⁄3 cup olive or avocado oil mayonnaise • 2 tablespoons sour cream • ¼ teaspoon lemon zest plus 1 tablespoon lemon juice • 1 stalk celery, thinly sliced • two 5-ounce cans tuna packed in olive oil, 2 tablespoons of the oil reserved and the rest drained • 2 scallions, sliced • kosher salt and freshly ground black pepper • 1 medium tomato, halved and cut into 8 slices
• 16 leaves Bibb lettuce


Instructions:

  1. Put eggs in water and bring to a boil. Boil and run under cold water.
  2. Peel and chop the eggs.
  3. Cook the bacon in a nonstick skillet until crisp.
  4. Whisk together the mayonnaise, sour cream, lemon zest, lemon juice, celery, tuna oil, salt, pepper, and about ¾ of the scallions.
  5. Mix the mayo mix together with tuna.
  6. Full lettuce leaves with tuna salad.
  7. Top with egg, bacon, tomatoes slices and scallions.

Recipe Macros:

Fat: 20; Carbohydrates: 4; Protein: 14


3. Zucchini Chips

Crispy, salty, and light. Say goodbye to potato chip cravings!


bowl-of-a-homemade-roasted-zucchini-chips-with-blue-wooden-background

Ingredients:

• small zucchini • olive oil • salt • cayenne pepper (optional)


Instructions:

  1. Preheat oven to 250 degrees.
  2. Line a baking sheet with a silicone mat and coat with olive oil (light coat).
  3. Slice zucchini diagonally using a mandolin.
  4. Coat the zucchini with a drizzle of olive oil and brush with basting brush. 
  5. Sprinkle with salt and cayenne pepper.
  6. Bake in oven for 20 minutes. Flip the zucchini and bake for another 20-30 minutes or until crisp.

Recipe Macros:

Fat: 13.6g; Carbohydrates: 7.1g; Protein: 1.2g


4. Bell Pepper Keto Nachos - foodnetwork.com

This takes all of the best part of nachos (the toppings, of course) and cuts out the carby nachos. Using bell peppers is ingenious! Remember that some keto diets will cut out the bell peppers because they are slightly higher in carbs, but if balanced with the rest of your diet, they are a great addition of vitamins and antioxidants.


Ingredients:

• 2 medium bell peppers (preferably a mix of colors) • kosher salt • 1 tablespoon vegetable oil
• ¼ teaspoon chili powder • ¼ teaspoon ground cumin • 4 ounces ground beef (80/20) • 1 cup full-fat shredded Mexican blend cheese • ¼ cup guacamole • ¼ cup pico de gallo • 2 tablespoons full-fat sour cream


Instructions:

  1. Cut the bell peppers into sixths, and remove the stemps and seeds.
  2. Transfer into a microwave/safe bowl. Add about 1 tbsp. water to the bowl and salt.
  3. Cover and microwave for about 4 minutes.
  4. Let cool and place face-up on a baking sheet.
  5. Heat oil in a large skillet, and add spices while stirring, for less than a minute.
  6. Add the beef and salt, and cook until brown.
  7. Spoon the beef mixture into each bell pepper and sprinkle with cheese.
  8. Top with guacamole, pico de gallo, and sour cream.

Recipe Macros:

Fat: 20; Carbohydrates: 8; Protein: 13


5. Salad Sandwiches - dietdoctor.com

All the really good stuff of sandwiches are the fillings. Just because you’ve cut out the bread doesn’t mean to need to cut out the yummy (and nutritious) stuff! Best of all, you can make them in a flash.


Ingredients:

• 2 oz. Romaine lettuce or baby gem lettuce • ½ oz. butter • 1 oz. edam cheese or other cheese of your liking • ½ avocado • 1 cherry tomatoes


Instructions:

  1. Clean the vegetables.
  2. Spread butter on the lettuce leaves.
  3. Layer the rest of the ingredients however you’d like.

Recipe Macros:

Fat: 34g; Carbohydrates: 3g; Protein: 10g


6. Keto Bread - delish.com

Is this even possible? Believe it! Make a batch of keto bread over the weekend to have with avocado, egg, or even butter throughout the week.


Ingredients:

• 6 large eggs • ½ tsp. cream of tartar • ¼ c. (½ stick) butter, melted and cooled • 1 ½ c. finely ground almond flour • 1 tbsp. baking powder • ½ tsp. kosher salt


Instructions:

  1. Preheat oven to 375 F. Line a loaf pan (about 8 x 4 inches) with parchment paper.
  2. Separate eggs.
  3. In a bowl, mix together egg whites and cream of tartar. Mix with an electric mixer untl white peaks form. In a different bowl, beat together yolks, melted butter, almond flour, salt, and baking powder. Fold in the whipped egg whites little by little.
  4. Pour batter into the loaf pan. Bake for 30 minutes, or until toothpick comes out clean.

Recipe Macros - whole loaf contains:

Fat: 160g; Carbohydrates: 40g; Protein: 75g


7. Plain Chia Pudding

Chia can absorb over 10 times its weight in water, forming a gel-like consistency that’s perfect for pudding making. Try this simple almond and chia pudding recipe and see for yourself. However, if you don’t like the resulting texture, blend it in a food processor and you’ll get a much creamier consistency.


Ingredients:

• 2 tbsp chia seeds • 1 cup almond milk (unsweetened) • stevia (optional)


Instructions:

  1. In a mason jar, mix together ingredients
  2. Place in the fridge overnight
  3. The next morning, stir again, and let sit in the fridge for another hour.

Recipe Macros:

Fat: 7g; Carbohydrates: 8g; Protein: 4g


8. Blueberry, Flax and Chia Pudding

A variation of the recipe above, with blueberries for some extra antioxidants and flavor, and ground flax for some extra fat.


jars-with-pudding-made-with-chia-seeds-and-blueberries-over-a-golden-background

Ingredients:

• 2 tbsp chia seeds • 1 cup almond milk (unsweetened) • ¼ cup blueberries • 1 tbsp. ground flax
• stevia (optional)


Instructions:

  1. In a mason jar, mix together ingredients, except for blueberries.
  2. Place in the fridge overnight.
  3. The next morning, stir again, and let sit in the fridge for another hour.
  4. Add blueberries, and mix.

Recipe Macros:

Fat: 11.1 g; Carbohydrates: 17.2g; Protein: 6.6g


9. Egg Avocado

If you had a light breakfast or lunch, this hearty snack will make sure you have enough energy for your day while boosting ketosis and protecting your muscles.


Ingredients:

• ½ avocado • 1 egg • salt and pepper to taste


Instructions:

  1. Preheat broiler
  2. Break an egg into half an avocado (the half without the seed)
  3. Season with salt and pepper, and other seasonings, if desired
  4. Place in broiler for 2-4 minutes, or until the egg reaches desired point

Recipe Macros:

Fat: 18.6g; Carbohydrates: 8.1g; Protein: 8g


10. Parmesan Crisps - ketoconnect.net

These crispy chips won’t let you miss packaged chips at all. Keep a jar of them in your fridge or in your office as a quick, satisfying snack to enjoy.


Ingredients:

• 8 tbsp grated parmesan cheese • 2 slices Provolone cheese • 1 medium jalapeño


Instructions:

  1. Preheat oven to 425 F
  2. Prepare a baking sheet with parchment paper
  3. Put 1 tbsp of parmesan cheese in mounds on the parchment paper about 1 inch apart
  4. Slice up jalapeño and place slices on a baking sheet. Bake for 5 minutes.
  5. Place each baked jalapeño slice on a mound.
  6. Split each slice of Provolone cheese into 4 pieces.
  7. Lay each piece on top of the jalapeño and parmesan.
  8. Place in the oven for 9-10 minutes.

Recipe Macros - four crisps contain:

Fat: 10g; Carbohydrates: 1.5g; Protein: 14g


Smoothies And Drinks


11. Green Keto Smoothie Bowl - appetiteforenergy.com

You can make this recipe as a bowl or as a smoothie. It’s light, nutrient packed and has a delicious tropical taste. Make sure to always count your macros!


Ingredients:

• ½ large avocado (140g or 5oz flesh) • 1 cup spinach • 1 ½ cups coconut milk (unsweetened)
• ½ tsp ground cinnamon • 8 drops liquid stevia or to taste • handful ice


Instructions:

  1. Put all of the ingredients in a blender and blend until smooth.

Recipe Macros:

Fat: 18.7g; Carbohydrates: 11g; Protein: 4.1g


12. Green Juice

This green smoothie is a refreshing mid-afternoon pick-me-up that is packed with nutrients. The purpose of this smoothie is to make sure you are getting your micronutrients, in addition to the macronutrients you get in your main meals. You can pair this juice with any other snack on this list.


Ingredients:

• 1 cucumber • 2 stalks celery • 1 cup spinach • 2 sprigs of mint • 2 tbsp. chia seeds • water
• Optional: 1 cup tart orange juice (better if it is fresh-squeezed, since it is lower in carbs) or tart cranberry juice. This will give it a bit more body and sweetness, but it adds significant carbs (30-50g), so you might want to cut this out.


Instructions:

  1. Blend together until smooth.

Recipe Macros (without juice):

Fat: 5.2g; Carbohydrates: 21.1g; Protein: 6.9g


13. Ketoproof Coffee - ruled.me

Bulletproof coffee has caught fire in the nutrition world, even
for non-keto dieters. As long as you include it in your overall diet plan, you can go above and beyond and make a super-keto bulletproof coffee (ketoproof coffee) by adding MCT or coconut oil and heavy whipping cream in addition to the unsalted butter.

This is a great liquid snack that, thanks to the fat, will keep you full. Note that it is higher in calories than other snacks, so if you are looking for an option lighter in calories, you might want to cut the unsalted butter and whipping cream in half.

This recipe is a curated version of ruled.me’s ketoproof coffee recipe.


Ingredients for 2 servings:

• 2 cups coffee • 2 tablespoons grass-fed unsalted butter • 2 tablespoons MCT oil or coconut oil
• 1 tablespoon heavy whipping cream (optional) • 1 teaspoon vanilla extract (optional)


Instructions:

  1. Brew 2 cups of coffee and put into a bowl or large thermos -large enough to mix the other ingredients in.
  2. Add butter, vanilla, heave cream, and MCT (or coconut oil) into the coffee.
  3. Mix together with an immersion blender and enjoy!

Recipe Macros:

Fat: 27.9g; Carbohydrates: 0.5g; Protein: 0.4g


14. Easy Pink-n-Green Smoothie

This smoothie is delicious, slightly sweet, and contains tons of antioxidants to keep your body’s cells healthy.


Ingredients:

• ½ cup greek yogurt • 1 cup nut milk • 1 hand full spinach • ½ cup frozen organic strawberries
• 2 tbsp. coconut flakes (optional)


Instructions:

  1. Blend ingredients together until smooth.

Recipe Macros:

Fat: 16.5g; Carbohydrates: 17.1g; Protein: 7g


15. Keto Smoothie - delish.com

You probably know by now that berries are the #1 fruits accepted in the keto diet. They are much lower in carbs than bananas and pineapple, which are often the main ingredients in smoothies. This keto smoothie delivers tons of antioxidants to keep your cells healthy.Note that this is relatively high in carbs, but feel free to reduce the serving, or reduce carb consumption in the rest of your meals.


Ingredients:

• 2 c. frozen strawberries • 2 c. frozen raspberries, plus more for garnish (optional) • 2 c. frozen blackberries • 2 c. coconut milk • 1 c. baby spinach • ½ freshly squeezed orange juice • unsweetened shaved coconut, for garnish (optional)


Instructions:

  1. Put all the ingredients except shaved coconut in a blender and blend together.
  2. Top with shaved coconut, if desired.

Recipe Macros:

Fat: 6g; Carbohydrates: 57.8; Protein: 4.3


16. Green Low Carb Breakfast Smoothie - tasteaholics.com

While this drink is called a “breakfast smoothie”, it can be enjoyed mid-morning or mid-afternoon on those days where you know your meals have been lacking. It contains tons of vitamins, minerals, and antioxidants to keep you healthy and, not to mention healthy fats to keep you energized and in ketosis during your weight loss journey.


two-bottles-of-green-smoothie-on-wooden-background-with-avocado-and-baby-spinach-leaves

Ingredients:

• 1.5 cups almond milk • 1 oz spinach • 50 grams cucumber • 50 grams celery • 50 grams avocado
• 1 tbsp coconut oil • 10 drops liquid stevia • 1 scoop protein powder (about 30 grams) • ½ tsp chia seeds (to garnish) • 1 tsp matcha powder (optional)


Instructions:

  1. Add all of the ingredients to a blender and blend thoroughly.

Recipe Macros:

Fat: 25g; Carbohydrates: 4g; Protein: 30g


17. Blueberry Galaxy Smoothie - fatforweightloss.com

This smoothie is so pretty, you’ll just have to take a picture of it to upload on your insta. The key is to use full-fat coconut milk and MCT oil. You’ll be surprised to know that both fat and protein macros are both well into the double digits.


Ingredients:

• 1 cup coconut milk • 0.25 cup blueberries • 1 tsp vanilla essence • 1 tsp MCT Oil • 1 scoop whey protein powder (optional)


Instructions:

  1. Put all of the ingredients into a mixer and blend

Recipe Macros:

Fat: 21g; Carbohydrates: 3g; Protein: 31g


18. Blueberry Coconut Chia Smoothie - alldayidreamaboutfood.com

This is a craving fighter if there ever was one - blueberries, coconut cream, and Greek yogurt - oh my! Keep in mind that each batch makes 3-4 servings, so make sure not to down it all at once.


Ingredients:

• 1 cup frozen blueberries • 1 cup full fat Greek yogurt • ½ cup coconut cream • 1 cup unsweetened cashew or almond milk • 2 tbsp coconut oil • 2 tbsp ground chia seed • 2 tbsp sweetener


Instructions:

  1. Combine in a blender, blend together, and divide into 3-4 glasses.

Recipe Macros:

Fat: 21.07g; Carbohydrates: 11.26g; Protein: 6.23g


19. Keto Flu Smoothie - howtothisandthat.com

When people are just starting out with the keto diet, the keto flu can be a major downer (and even one of the reasons people decide not to stick to keto). This electrolyte-balancing smoothie is a great option if you are experiencing keto flu, or if you are trying to get back into ketosis and want to prevent the keto flu.


Ingredients:

• ½ cup kale • 2 large strawberries • 50 grams avocado • ½ cup cucumber with peel • ½ cup unsweetened almond milk • 1 tsp stevia • 1 tsp vanilla extract • ½ tsp pink himalayan salt


Instructions:

  1. Add the ingredients to a blender and blend until smooth.

Recipe Macros:

Fat: 11.1g; Carbohydrates: 9.6g (5.5g from fiber); Protein: 2.8g


20. Chocolate Peanut Butter Milkshake - lowcarbyum.com

Are you dealing with sweet cravings as you ease into weight loss? No need to give in with high-sugar snacks. This peanut butter milkshake will not only do the trick, it will also help boost ketosis - as long as you stay within your macro balance.


glass-of-peanut-butter-smoothie-with-peanuts-and-straws-on-a-blue-wood-backgroun

Ingredients:

• 1 cup unsweetened coconut milk • 1 tablespoon unsweetened cocoa powder • 1 tablespoon unsweetened peanut butter powder or unsweetened peanut butter • 5 drops SweetLeaf stevia drops or other sweetener to taste • dash sea salt


Instructions:

  1. Place all of the ingredients in a blender and enjoy!

Recipe Macros:

Fat: 5.7g; Carbohydrates: 6.4g (3.3g from fiber); Protein: 3.6g


Fat Bombs


21. Black and White Keto Fat Bombs - foodnetwork.com

Fudgy and creamy fat bombs are the perfect snack - or even dessert! It looks a lot like a black and white cookie - but without all of the sugar.


Ingredients:

• 2 cups slivered almonds • 1 cup virgin or extra-virgin coconut oil • 1 to 2 tablespoons of your favorite low-carb powdered sweetener • 2 teaspoons sugar-free vanilla extract • 1 teaspoon orange zest • small pinch kosher salt • 2 tablespoons unsweetened cocoa powder


Instructions:

  1. Line 12-cup mini muffin tin with paper liners.
  2. Put the almonds, oil, sweetener, zest, vanilla extract and salt in a food processor.
  3. Take out about half, put into a mixing bowl, and mix with cocoa powder.
  4. Fill half of the liners with the vanilla mix, and the other half with the chocolate mix.
  5. Freeze until solid.

Recipe Macros - Per cup:

Fat: 27.7; Carbohydrates: 4.5g; Protein: 4g


22. Cinnamon and Cardamom Fat Bombs - dietdoctor.com

When you try these fat bombs, it will be like biting into a chai tea. These deliciously spicy fat bombs go great with a cup of coffee.


Ingredients:

• 3 oz. unsalted butter (room temperature) • ½ cup unsweetened shredded coconut • ¼ tsp ground cardamom (green) • ½ tsp vanilla extract • ¼ tsp ground cinnamon


Instructions:

  1. Mix together the butter, half of the shredded coconut, vanilla extract, cardamom, and cinnamon in a bowl.
  2. Make into walnut-sized balls.
  3. Roll the balls in the remaining shredded coconut.
  4. Freeze until hard.

Recipe Macros:

Fat: 10g; Carbohydrates: 0.4g; Protein: 0.4g


23. Carrot Cake Keto Balls - delish.com

These are just as delicious as they sound, and they taste like a moist carrot cake, without all of the non-keto friendly ingredients like sugar and wheat flour. The shredded coconut gives the keto balls body and a unique texture. They are easy to overdo, so make sure to stick to your diet plan! Note that if you want a sweeter version of this, you’ll have to add more stevia, which doesn’t necessarily agree with everyone’s keto regimen.


Ingredients:

• 1 (8-oz.) block cream cheese, softened • ¾ c. coconut flour • 1 tsp. stevia • ½ tsp. pure vanilla extract • 1 tsp. cinnamon • ¼ tsp. ground nutmeg • 1 c. grated carrots • ½ c. chopped pecans
• 1 c. shredded unsweetened coconut


Instructions:

  1. Mix together all ingredients except carrots, pecans, and shredded coconut.
  2. Fold in carrots and pecans.
  3. Divide into 16 balls and roll in shredded coconut.
  4. Serve at room temperature or refrigerate.

Recipe Macros:

Fat: 11g; Carbohydrates: 6.1g; Protein: 2.5g


24. Keto Blueberry Cream Pie Fat Bombs - forgetsugarfriday.com

These little morsels will beat out most blueberry cream pies out there. This recipe uses something quite novel - goat cheese! It has a unique, tangy flavor, and has almost no carbs.

You can check out the full recipe and description at forgetsugarfriday.com.


blueberry-and-cheese-fat-bombs-on-white-plate

Ingredients:

• 4 oz soft goat cheese • ½ cup fresh blueberries • 1 cup almond flour • 1 tsp vanilla extract • ½ cup pecans • ½ tsp stevia or other natural sweetener of choice • ¼ cup unsweetened shredded coconut


Instructions:

  1. Put all of the ingredients (except coconut flakes) in a food processor until well-combined.
  2. Divide the mix into about 30 fat bombs.
  3. Pour the coconut flakes in a bowl or on a plate and roll each fat bomb in the coconut until covered.

Recipe Macros - each fat bomb contains:

Fat: 4g; Carbohydrates: 1g; Protein: 1g


25. 3 Ingredient Almond Joy Fat Bombs - thebigmansworld.com

These yummy fat bombs are actually nutritious candy - hard to believe!

All three ingredients contribute fat essential to the keto diet. They’re so good, you won’t need the sugar to enjoy.


Ingredients:

• 20 oz chocolate chips of choice (dark chocolate, no added sugar), divided • ¼ cup coconut butter, softened • 24 whole almonds


Instructions:

  1. Line a mini muffin pan with muffin liners.
  2. In a microwaveable bowl, melt ¼ of the chocolate chips.
  3. Pour the mixture evenly in each muffin cup. Refrigerate until firm.
  4. Remove from refrigerator, and spoon softened coconut butter into each.
  5. Melt the remaining ¼ chocolate chips and pour on top of the coconut butter.
  6. Top each one with 1 almond.

Recipe Macros - each mini cup contains:

Fat: 8g; Carbohydrates: 6g; Protein: 2g


26. Keto Pudding Fat Bombs - ketobootstrap.com

This is a heavier snack which is great as a pre-workout snack. Each serving contains 40g of healthy fat - so make sure to count that into your daily macro count.

If you want a lighter snack, just divide each portion into two and refrigerate the rest. Best of all - only 2 ingredients!

Note that Jello contains artificial sweeteners, which may not agree with everyone’s stomach.


Ingredients:

• Sugar-free Jello Instant Pudding • 3 cups heavy cream


Instructions:

  1. Mix ingredients together until fluffy and creamy and follow the rest of the instructions on the box. Enjoy!

Recipe Macros - each portion (divide recipe into 6) contains:

Fat: 40g; Carbohydrates: 16g; Protein: 0g


27. Strawberry Shortcake Keto Fat Bombs - forgetsugarfriday.com

This very-low-carb keto fat bombs are more like keto dessert bites. The taste comes from vanilla extract, stevia, shredded coconut, and, of course, strawberries, while the keto nutrition comes from coconut oil. You can replace the coconut oil with MCT oil for an added ketogenic boost.


glass-with-strawberry-fat-bombs-and-strawberries-on-light-background

Ingredients:

• ¾ cup almond flour • ¼ cup coconut flour • ¼ cup shredded coconut • ½ cup strawberries
• 1 tsp vanilla extract • 1 tbsp coconut oil • 1 tsp stevia


Instructions:

  1. Blend all of the ingredients in a food processor.
  2. Divide the mix into 25 bites.
  3. Chill the bites in the fridge until firm.

Recipe Macros - each bite contains:

Fat: 2g; Carbohydrates: 2g; Protein: 0g


28. Creamsicle Fat Bombs - ketobootstrap.com

I don’t know about you, but reading all of these fat bomb names is making us hungry! They all sound so good, they might just become your new favorite snack. This recipe has the classic creamsicle flavor, but without all of the added sugar.

This recipe makes 10 portions.


Ingredients:

• ½ cup coconut oil • ½ cup heavy cream • 4 oz cream cheese • 1 tsp Orange Vanilla Mio
• 10 drops stevia


Instructions:

  1. Put the ingredients in a microwave-safe bowl and microwave for 10-20 seconds or until soft.
  2. Blend together.
  3. Spread the mixture on a silicone tray, and divide into 10 portions by making “squares” with a knife. It’s okay if they don’t stay separate - this will help to break them apart afterwards.
  4. Store in the freezer.

Recipe Macros:

Fat: 20g; Carbohydrates: 0.7; Protein: 0.8


29. White Chocolate Keto Fat Bombs - lowcarbyum.com

If you are having a hard time reaching your goal for fat intake, fat bombs are a great way to get there. This recipe contains only three ingredients and has 0 net carbs. Can’t get an easier or better snack than that on the keto diet!


Ingredients:

• ¼ cup cocoa butter • ¼ cup coconut oil • 10 drops vanilla stevia drops (or stevia + white vanilla)

  1. Instructions:
  2. In a double boiler, melt together the cocoa butter and coconut oil.
  3. Remove from heat and mix in the vanilla stevia.
  4. Pour into cupcake molds.
  5. Chill in the refrigerator until hardened.

Recipe Macros - per fat bomb:

Fat: 10g; Carbohydrates: 0g; Protein: 0g


30. 4-Ingredient Coconut Fat Bomb - ketoconnect.com

Are you in a tropical mood? If you love coconut, you’ll love these easy fat bombs. For all of your ingredients, as with any other recipe, make sure to check the label for unwanted hidden ingredients. Try to get the purest ingredients possible.


Ingredients:

• 1 can coconut milk • ¾ cup coconut oil • 1 cup unsweetened coconut flakes • 20 drops liquid stevia


Instructions:

  1. Melt coconut oil in a microwave-safe bowl for about 20 seconds.
  2. Add stevia and coconut milk and mix.
  3. Add coconut flakes.
  4. Pour into molds to make 30 fat bombs and freeze.

Recipe Macros - per fat bomb:

Fat: 9.7g; Carbohydrates: 0.87g; Protein: 0.33g


Grab-and-Go Snacks

This is more of a list of snacks, rather than full recipes. With such busy lives, we often don’t feel like we have time to spend even 20 minutes in the kitchen to get a snack ready. So here is a list of 20 keto grab-and-go snacks that require little to no preparation.


31. Dry, Roasted Sunflower Seeds


sunflower-kernels-roasted-seeds-background

Recipe Macros:

1 oz of sunflower seeds contains:

Fat: 13.9g; Carbohydrates: 6.7g; Protein: 5.4g


32. Salted Pumpkin Seeds


Recipe Macros:

1 oz pumpkin or squash seeds contains:

Fat: 11.8g; Carbohydrates: 3.8g; Protein: 9.2g


33. Almond Butter and Celery Sticks


Recipe Macros:

1 oz. (about 2 tbsp) almond butter and 2 stalks celery cut into sticks contains the following:

Fat: 16.7g; Carbohydrates: 8.1g; Protein: 4.6g


34. Cherry Tomatoes with Himalayan Salt

Cherry tomatoes are easy to pop in your mouth on the go, and no need for a chopping board. The himalayan salt with boost the electrolytes in this easy snack to keep you hydrated.


Recipe Macros:

1 cup cherry tomatoes contains:

Fat: 0.3g; Carbohydrates: 5.8g (1.8 from fiber); Protein: 1.3g


35. String Cheese

If you are looking for something you can buy and just keep around for your keto-friendly snacks throughout the week, string cheese is a great option. Remember to stay away from “light” string cheese and go for the kind made with whole milk instead.


healthy-organic-string-cheese-on-a-wood-board

Recipe Macros:

Fat: 6g fat; Carbohydrates: 1g; Protein: 6g


36. Carrot Sticks and Cream Cheese

Use the carrot sticks to dip into the cream cheese - quick, delicious and filling! If you want an option that is lower in carbs, mix the carrot up with celery, or switch it out for celery altogether.


Recipe Macros:

3 oz of carrot sticks and 1 oz cream cheese contain:

Fat: 9.8g; Carbohydrates: 9.1g; Protein: 3.1g


37. Sardines

Sardines are often the butt of pizza jokes, but if you are following keto, you’ll come to love them. Not only are they salty, delicious snacks, they are also a great source of omega-3 fatty acids – one can of sardines can provide up to 80% of the RDA of Omega-3 fatty acids and almost half of the protein you need.


Recipe Macros:

One 3.75oz can of sardines contains:

Fat: 10.5g; Carbohydrates: 0g; Protein: 22.7g


38. Walnuts

Walnuts contain significant amounts of Omega-3 fatty acids, which support heart, eye, and brain health.


Recipe Macros:

1 oz. of walnuts contains:

Fat: 18.3g; Carbohydrates: 3.8g; Protein: 4.3g


39. Hummus

Eat it with a spoon, or use it as a dip for your favorite low/carb vegetables. Check with your dietician to see if hummus fits within your specific dietary regimen. It seems like it is high in carbs but half of those carbs are fiber, which cannot be digested.


Recipe Macros:

½ cup hummus contains:

Fat: 11.8g; Carbohydrates: 17.2; Protein: 9.7g


40. Instant Keto Coffee

Regular coffee is fine, but keto coffee is even better. Not only is it low in carbs, it also contains high-quality fat to provide you with energy. While we’ve included a recipe for homemade keto coffee above, you can also stock up on our Keto Coffee instant powder.

These is one of the keto-approved grab-and-go-snacks are from our Kiss My Keto Blog. No prep, no cooking required. Just make sure you have them readily available!


Ingredients:

• Kiss My Keto Keto Instant Coffee sachet • Boiling water


Instructions:

  1. Put a kettle with water on the stove to boil.
  2. As you wait, pour a sachet of the Keto Instant Coffee into a mug or to-go cup.
  3. Pour the boiled water over the coffee and stir until dissolved.

Recipe Macros:

Fat: 20 g; Carbohydrates: 8g; Protein: 3g


41. Hard Boiled Eggs

Hard-boiled eggs are a great protein and fat booster throughout the day. They are easy to take along (especially if you pre-peel them), and one or two eggs can go a long way to stave off hunger. You can also take along some seasoning for a gourmet touch.


hard-boiled-eggs-in-white-bowls-on-light-grey-wooden-background

Ingredients:

• Eggs • Boiling water


Instructions:

  1. Boil water
  2. Carefully set in eggs
  3. Boil for 13 minutes
  4. Drain water and let cool faucet water pour over the eggs. This will help keep the shell from sticking to the egg.

Recipe Macros - 1 egg:

Fat: 5.3g; Carbohydrates: 0.5g; Protein: 6.3g


42. Almond Butter

Grab a spoon and yum!


Recipe Macros:

1 tablespoon of almond butter contains:

Fat: 9.5g; Carbohydrates: 3.4g; Protein: 2.4g


43. Pork Rinds

Pork rinds are a great grab-and-go keto snack, as listed on the Kiss My Keto blog. While you can make you own pork rinds, pig skin really isn’t easy to find.

We recommend finding a brand of pork rinds with no trans fat or hydrogenated oils. 
Plus – zero net carbs!


Recipe Macros:

½ oz pork rinds contains:

Fat: 4.4g; Carbohydrates: 0g; Protein: 8.6g


44. Dark Chocolate

Dark chocolate (and we mean really dark chocolate) is another great goodie to buy and have around for a keto-friendly snack. Remember – no milk chocolate. As we indicate on our KMK blog, make sure the dark chocolate is sugar-free and at least 80% cocoa solids.


Recipe Macros:

While macros will vary depending on the brand, 2 pieces of Lindt 90% dark chocolate contain:

Fat: 15g; Carbohydrates: 4g; Protein: 3g


45. Keto Bars

Are you looking for something you can eat on the go – no preparation required? You might want to consider keeping
a stock of KMK’s Keto Bars.

They come in three flavors: chocolate cookie dough, chocolate coconut, and chocolate peanut butter – all delicious, all tempting, and all keto.


Recipe Macros:

Fat: 20g; Carbohydrates: 16g (11g fiber); Protein: 10g


46. Nori Seaweed

Seaweed is a great source of vitamins and minerals like vitamin C, vitamin A, potassium and magnesium. It is low in all macros, which makes it a good option if you’ve filled your macro allowance with meals. Also, if you buy them dried in Japanese food stores you will find that there are dozens of flavors and make a great alternative for chips.


Recipe Macros:

1 sheet of nori contains:

Fat: 0g; Carbohydrates: 1g (in the form of fiber); Protein: 1g


47. Jerky

Jerky is tasty, easy to take along, and comes in a variety of flavors. It’s great if you need a protein boost to start your day.


Recipe Macros:

A 20g piece of jerky contains:

Fat: 5.1g; Carbohydrates: 2.2g; Protein: 6.6g


48. Pickles

Whether fried or straight out of the jar, pickles are perfectly keto friendly!


Recipe Macros:

One large pickle (135g) contains:

Fat: 0.2g; Carbohydrates: 3.5g (1.5g fiber); Protein: 0.8g

If you want to boost the fat content - go ahead and fry them!


49. Guacamole

Avocados are a keto favorite - high in good fats, flavorful, and offerendless combinations. If you have some homemade or premade guac at home, why not grab a spoon and enjoy!


Recipe Macros:

100g of guacamole contains:

Fat: 15.4g; Carbohydrates: 7.7g (5.3g fiber); Protein: 1.9g


50. Frozen Berries

Do you have a bag of frozen berries in your freezer? Why not grab a handful as a snack?


Recipe Macros:

1 cup of frozen mixed berries contains:

Fat: 0.6g; Carbohydrates: 15g (5.6g dietary fiber); Protein: 1.4g


Conclusion

Unlike other diets, the keto diet can keep you feeling full. It can be hard to reach your macro counts to keep you in healthy nutritional ketosis and stay energetic. At the same time, even if you feel satisfied, that doesn’t mean you won’t get cravings. These recipes and grab-and-go foods will help you fight cravings while staying in ketosis to maximize healthy weight loss


Takeaways

  • Snacks don’t have to be carb-filled.
  • Keto-friendly snacks can be delicious, filling, and help you meet your nutritional goals
  • Make sure to double-check ingredients and portions to make sure they fit into your individual diet goals and macro counts.
  • For curated recipes, make sure to check out the original website for more detailed information on each recipe.
  • Check out kissmyketo.com for a range of snacks and ingredients that will help keep you in ketosis.

References

Nutrition calculations:

  1. Self Nutrition Data. Nutrition Management Tools. https://nutritiondata.self.com
  2. Spark Recipes. Recipe Nutrition Calculator - https://recipes.sparkpeople.com/recipe-calculator.asp

See each recipe for original source.

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