What are the Best Keto Snacks?
A List of Keto Friendly Treats

the Best Keto Snacks

The keto diet is quickly growing in popularity as the next low-carb weight loss diet, with some substantial scientific backing.

This diet is unique in that it requires high fat content, a food group not often associated with helping individuals lose weight.  

According to dietitian Katherine Brooking, “The idea is that by keeping carbs to a bare minimum (about the amount that you’d get by eating one or two apples a day), you’ll enter a metabolic state called ketosis that forces your body to burn fat as fuel.”

Whether you are just beginning your keto journey, or have fully entered the state of ketosis, something that every dieter may question is how to properly snack while dieting.

In between meal plans for cooking breakfast, lunch and dinner, snacks can make or break the keto diet.

This guide will help you discover the many fun and delicious low-carb snacks that can be enjoyed while you're on one of your favorite keto meal plans. There are plenty of keto recipes for you to enjoy if you have additional dietary restrictions or preferences, or if you just need to find quick snacks on-the-go. 

​Easy Whole Food Snacks

keto snack

Countless dietitians, doctors, and other health experts have emphasized how important it is to eat whole foods.

The whole foods diet is one in which participants eat foods that are processed as minimally as possible, in order to retain the healthy fibers and nutrients that processing can strip (Magee). [1]

The popularity of whole foods has led to an increase in its accessibility, allowing anyone to adopt a diet of process-free foods that they know will be absorbed naturally by the body.

Adopting whole foods into the keto diet can help increase the health benefits that the keto recipes already provide.

Here is a list of 10 whole foods that make perfects snacks while keeping your net carb rate low:

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    Macadamia nuts: These nuts are an excellent source of healthy fats but contain less carbs than any other nut.
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    Pecans: Another healthy nut with high fat content and low carbs.
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    Beef Jerky: This is a keto-snack that should be purchased with little processing involved, as well as an awareness of the sugar content, which could add sneaky carbs to your diet.
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    ​Half an Avocado: To make a quick and tasty snack, sprinkle this whole food with some sea salt, lemon juice, and olive oil. Avocados are loaded with healthy monounsaturated fats that help lower your bad cholesterol levels.
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    ​Olives: Very high in fat and antioxidants, you can snack on olives right out of the jar with no preparation necessary.
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    ​String Cheese: Any variety of cheese will do if it is full fat and minimally processed.
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    Hard Boiled Eggs: Another quick and easy snack to make, full of protein and fat for a burst of energy whenever you need it.
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    Prosciutto: This cured ham is low in carbs and high in protein, making it a go-to keto snack you can enjoy alone or with any cheese.
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    ​Roasted Seaweed: Seaweed has become increasingly popular due to its almost zero calorie content.
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    ​Walnuts: Another super food that is high in healthy fat, walnuts have been shown to improve cardiovascular health and increase omega 6 and omega 3 fatty acids that are essential for the body.
low carb perfect snacks

​Veggies and Dip Snacks

​Vegetables are another group of foods that have the potential to supplement the keto diet with a plethora of snacking options.

Some vegetables are more compatible with the keto diet than others, as discussed by Dr. Andreas Eenfeldt and Dr. Bret Scher.

According to these experts, the best vegetables to consume for the keto diet are those that grow above ground as they have the lowest carb content. Vegetables that grow underground tend to be higher in net carbs and therefore should be consumed in strict moderation.

Listed below are five “keto vegetables” that can be safely eaten without the concern of carb overload while on the keto diet:

  • ​Spinach
  • ​Zucchini
  • ​Lettuce
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    ​Asparagus
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    ​Kale
green salad

​It is important to note that any vegetable that is green and/or leafy will likely contain less carbs than vegetables high in starch and in colors other than green.

Keto-friendly veggies can be combined with other foods such as meats and cheeses or prepared with delicious dips. The dips are where you can get creative with your snacking, as many dip recipes contain foods that are high in fat and low in carbs, perfect for any keto diet. 

Dips can include light salad dressings such as vinaigrettes, cheeses such as cream cheese that can be melted down, as well as simple oil and seasoning combinations.

The possibilities are endless if you keep an eye on the carb content of each dip ingredient and how that will affect your carbohydrate load for that day.  

​Fruits and Cream Snacks

​Although fruits are considered nature’s candy due to their high sugar content, which directly transfers to carbs, there are some fruits that are safe to consume in order to remain in ketosis and keep your body burning fat at the desired rate.

Berries are the best and only recommended fruits to consume while on the keto diet, according to Dr. Andreas Eenfeldt and Anne Mullens (2019).

These must still be consumed in moderation though and carefully at that, as the net carb percentage is still relatively high in each berry.

Safe fruits for the keto diet include:

  • ​Strawberries
  • ​Raspberries
  • ​Blackberries
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    ​Blueberries
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    ​Plums
fresh berry fruits

​Blueberries contain the most carbs in this list and should be consumed sparingly if added to your keto diet.

Other fruits not contained on this list are not necessarily deal breakers for the keto diet, but should be eaten as treats occasionally, in small amounts.

If you are not careful, just a few servings of fruit can exceed your daily carb intake and affect the state of ketosis in your body. Safe fruits to snack on can be combined with dips such as those containing heavy cream or cream cheese to increase fat intake.

Whipped cream makes a perfect topping for any berry snack, just as cream cheese in moderation can make for a simple and delicious dip. Some berries can even be mixed with creams and cream cheese to make unique keto recipes.

​Sweet Snacks

Sweets generally contain too many carbs to safely integrate into a keto diet.

However, some traditional sweets can be reworked into keto friendly recipes that make perfect dessert snacks without them having to be guilty pleasures. [2]

Some sweet treats that can be enjoyed as keto snacks include:

  • ​Almond butter cookies
  • ​Lemon ricotta cake
  • ​Chia pudding
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    ​Raspberry and vanilla smoothie
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    ​Peanut butter mousse
sweet keto snack

An Important Note on Chocolate

Chocolate is almost everyone’s favorite sugary snack and seems like a major food to avoid while on the keto diet.

However, according to an article by Calihan, et al., there is hope for chocolate lovers on the keto diet.

chocolates

There are some strict guidelines for chocolate that are necessary to remain in ketosis.

For example, milk chocolate, white chocolate, and even most dark chocolate contain too many net carbs to consume and are off limits during the keto diet.

Chocolate snacks must be made from chocolate that is at least 70% cocoa.

It is fine to make chocolate a keto snack, if it is only eaten occasionally (2019).

​Other Keto Snacks:

  • ​Bacon
  • ​Cold Cut Meats
  • ​Beef Jerky
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    ​Pork Rinds
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    ​Pepperoni Slices
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    ​Chicken Wings
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    ​Roast Chicken
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    ​Steak Tips
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    ​Devilled Eggs
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    Hard Boiled Eggs
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    ​Bacon Jalapeno Poppers
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    ​Tuna Salad Wrap
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    Berry Ice Cream (Made with Coconut or Heavy Cream)
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    ​Sugar-Free Popsicles
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    ​Chicken Salad Wrap
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    ​Low Carb Tortilla Quesadillas
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    ​Flax-Seed Chips and Guacamole
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    ​Stuffed Avocados
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    ​Cheeses
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    ​Cherry Tomatoes
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    ​Brazil Nuts
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    ​Pecans
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    ​Walnuts
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    ​Almonds
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    ​Apple Slices with Almond Butter
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    ​Veggie Sticks w/ Full-Fat Dressing
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    ​Celery and Cream Cheese
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    ​Cucumber with Cream Cheese
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    ​Veggies and Hummus
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    ​Kale Chips
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    ​Seaweed Snacks
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    ​Baked Cheddar and Keto Chips
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    ​Salad
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    Bone Broth
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    Peanut Butter
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    Low-carb Pudding
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    Meat and Cheese Roll-ups
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    Lettuce Wraps
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    Protein Smoothie
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    ​Olives
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    ​Sunflower Seeds
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    ​Pumpkin Seeds
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    ​Macadamia Nuts
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    ​Sugar-Free Jello
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    ​Pickles
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    ​Avocado Toast w/ Gluten & Grain Free Bread
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    ​Salami
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    ​Coffee
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    Greek Yogurt
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    Keto Hot Chocolate
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    ​Sardines
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    ​Tea
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    Cheese Chips
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    ​Charcuterie
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    Zucchini Chips
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    ​Cucumbers
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    Cream Cheese and Chives Dip
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    Keto “Fat Bombs”

​Keto on the Go!

Many dieters out there would love to have the time to whip up keto-friendly recipes regularly and customize their snacks to maximize fats and minimize carbs.

This is usually not how it goes, however, as life does not leave much time in between for dedicated meal preparation. That is why it is essential to have some keto snacks on hand that are pre-packaged for when you need a quick bite on the go.

Here are some snacks that can be store-bought and won’t bring you out of ketosis, if eaten in moderation:

  • ​Very Dark Chocolate (70% cacao or more)
  • Olive Snack Packs
  • Meat Bars
  • Cooked Bacon
  • ​Salami Bites
  • Packaged Pork Rinds
  • Coconut Chips
  • Packaged Pecans, Macadamia Nuts, Almonds
  • Parmesan Chips
  • Almond Butter Snack Packs
on the go keto snacks

Calihan, et. al., describe these as safe to eat on a keto diet. However they should not be substituted for whole foods or foods that you prepare on your own to ensure more control of the nutrients going into your body. (2019)

Our 10 Favorite Keto-Friendly Snacks

Ketogenic snacks

The diet replaces carbohydrates with a high fat intake but it doesn’t mean that you can just munch on whatever fatty food you want if there are no carbs.

Not all keto snacks are good to eat while on a low-carb lifestyle, and many on the market are advertised as keto-friendly but actually have a high protein content.

Taking in too much protein can mess up the metabolic state that you’ve worked so hard to achieve.

When the body is deprived of carbohydrates, it switches to other sources for energy, sending your body into the metabolic state of ketosis. The body burns fat in that state to stay fueled. But when there’s too much protein in your diet, then it will use the protein as an energy source, which will not lead to weight loss.

To keep going strong on the keto diet, you need not only low carbs, but little or no sugar, a high fat intake, and a moderate amount of protein intake (around 20 percent of your daily diet).

So, are you ready for new healthy snack options? This list of low carb snack ideas can help you keep up your diet while eating in a delicious and healthy way.

So now, here are our favorite healthiest snacks for those on the keto diet. Trust us, you can easily get into these snacks without losing your progress while still satisfying those insane cravings.

1. Keto Bars

If you’re looking for keto protein bars, then this aptly named company might be the place you want to start.

Keto Bars make delicious snack bars that are high in fat, low in carbs (only two net grams) and gluten-free.

If you miss the days of munching happily away on brownies, then the Keto Bars dark chocolate coconut bars should satisfy your craving. They also have the popular chocolate and nut butter bars. 

In addition to these protein bars, Keto Bars also makes several shakes, with scrumptious flavors like vanilla cinnamon, dark chocolate, and coffee.


2. Keto  Kookies (Nui)

Just because you’re sticking to ketosis-friendly snacks doesn’t mean you have to give up cookies as part of your diet.

Keto Kookies are proof of that. Created by two entrepreneurs who successfully used the keto diet to lose weight, the Keto Kookies are very low in carbs, are gluten-free, and do no have any sugar added.

Keto Kookies (Nui) were also recently recommended by keto-specialist Dr. Dominic D'Agostino on the Joe Rogan show.

Types of cookies include double-chocolate, cinnamon snickerdoodle, and the classic chocolate chip.

The Keto Kookies are perfect for eating at work, or even better, for dunking in a glass of milk. If you do dip it in milk, just remember to drink only a small amount of full-fat milk.


3. Wild Planet Sardines

If you prefer savory over sweet, then you’ll love Wild Planet Sardines for a keto snack on-the-go.

Sardines are not only a perfect fit for a low-carb diet, but they are also packed with essential nutrients like Omega-3s, calcium, potassium, and iron.

These are loaded with nutrients that are essential for a balanced and healthy diet.

Wild Planet Sardines offers a sizable selection with seven different types, so you can still have some variety with this treat. They have sardines in extra virgin olive oil (EVOO), lemon and EVOO, marinara, water with no salt added, and more.


4. Cauliflower Crust Pizza

Who would've thought that anything with the word "pizza" in it will ever get included on a list of low-carb and keto-friendly snacks? Well, it just happened. 

cauliflower crust pizza

In our opinion, if you haven’t tried the cauliflower crust pizza yet, then you’re missing out on a lot.

It’s very easy to make, making it a great dinner option or as an afternoon treat. You can also have it for breakfast if you're into that. Savor its hot, delicious goodness at home or take it with you to work.

All you have to do is put some cauliflower in a food processor and mix it with parmesan cheese, garlic, and egg whites to make the crust. Then load the pizza with the cheese and toppings onto the oven and bake.

Throw in some meat while you're at it, like bacon. Simple and tasty!


5. Low Carb Chocolate Mousse

You may be thinking we’re playing tricks on you with this one but don’t worry, we’re not.

chocolate mousse

In fact, chocolate mousse doesn’t always have to be that sugar-filled treat that you have for desserts at restaurants.

There are some smart keto recipes that alter the sugar, turning it into something that tastes somewhat the same but is way healthier and keto-friendly.

It might sound fancy for an everyday treat, but low carb chocolate mousse is simple to make and the steps are easy to follow.

All you have to do is mix some heavy cream with cocoa powder. Add a dash of vanilla and stevia if you want to sweeten it. Whip to a mousse-like consistency and refrigerate.

Share your keto snack or dessert with your friends, or just have it all to yourself.


6. Quest Bars

The bars from Quest Nutrition are also good low-carb treats. With about four net grams of carbs, their content aren't as low as Keto Bars, but they still work towards your goal.

They have a good selection of flavors, including mocha chocolate chip and chocolate chip cookie dough, in addition to cereal protein bars with flavors like waffle and chocolate.

If you have a small stomach, having just one of these will get you close to being full.

These are well-formulated keto-friendly snacks that you can munch on at any time while still making sure they have a positive impact on your health.

They are also very easy to buy online.


7. Nuts

walnuts

If you don't have a nut allergy, then this is for you.

One of our favorite things to snack on while on the diet are nuts. There are a couple of reasons why: nuts are high in healthy fats, low in carbohydrates, are convenient, and are tasty.

They're also quite filling even if you've just had a few.

Nuts are known for having a high calorie count (high calorie per gram), and some of them are super high in carbs as well, so you will have to pick and choose which ones to munch on as a treat.

The most keto-friendly ones are walnuts, brazil nuts, pecans, and macadamia nuts.


8. Atkins Shakes

The protein shakes from Atkins are another tasty option for a healthy snack.

The formulated recipe within this snack is also loaded with vitamins and minerals.

Atkins has shakes in many flavors, from café caramel and cookies and crème to French vanilla, milk chocolate, dark chocolate, and strawberry.

The brand also sells low-carb protein bars that can go along with their drink, but we really weren't a big fan of the ingredients of their bars (and their taste).


9. String Cheese

string cheese

Next, we have string cheese.

Well, string cheese was an interesting choice for us. The two biggest reasons why we included it in our list of keto-friendly snacks is because one, it is delicious and will likely satisfy your cravings, and two, it's a convenient treat that is high in both fat and protein.

It still depends on the brand that you pick so before buying string cheese, you should definitely check the ingredients label for the ones without any carbs in it.

However, if you're lactose intolerant, steer clear away from this option.


10. Grain-Free Finger Sandwiches

grain free bread

You can also make low-carb snacks at home in addition to the store-bought ones you currently have (or plan on getting).

Choose a grain-free bread to make finger sandwiches, and then load it up with whatever cold cut meats, cheese, and veggies you desire.

As long as you don't load it up with something naughty then you should have nothing to worry about when it comes to your diet.

This is a great option for people who love to make their own meals.

For newbies, grain-free is anything without wheat, rice, corn, barley, and oats. But for this one, you only have to worry about not having wheat in your bread.

Snacking on a diet doesn’t have to be bland or boring.

And it doesn’t mean you have to go out of your way to prepare healthy foods to munch on. These store-bought low carb treats are great when you’re on the go, and the easy-prep low-carb snacks can add variety and flavor to your diet.

To make the easy-prep keto snacks convenient, it can help to prepare a big batch at the beginning of the week and store it all in small-sized containers so that you can grab and go.

Some Major Keto Snacking Mistakes

​With any diet, it is possible to make mistakes along the way.

Whether it is mistakenly eating the wrong foods or eating without keeping certain guidelines in mind, mistakes happen.

Here are some common mistakes and how you can avoid them:

  • Drinking specialty coffees: Lattes, cappuccinos, and other espresso and milk-based beverages contain very high amounts of sugar and therefore are loaded with carbs. Drink coffee black or with heavy cream to avoid this mistake.
  • Other sugary drinks: Juices, sports drinks and even vitamin waters are packed with sugar and should be avoided.
  • Too much fruit: Although fruit is more natural than a candy bar, fruit is still nature’s candy and many fruits are high in carbs.
specialty coffees and drinks
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    Eating Cashews: Not every nut is low carb, and cashews are one example of this. Instead of snacking on cashews, see lower carb nuts listed above that are safe for snacking.
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    Not snacking mindfully: Snacks should be used purposefully on the keto diet to keep you satisfied in between meals and maintain the level of fats necessary for ketosis to work properly. As discussed by Craig Clarke, “By consuming keto snacks you are less likely to overeat than if you were eating hyper-palatable, processed foods, but it is still possible — especially if you find low carb foods that you really enjoy.” Bingeing on high fat snacks will only keep you from achieving your weight loss goals, so snacking should be done purposefully and in moderation to avoid adverse effects.

Snacks to Avoid on the Keto Diet

  • ​Cashews
  • ​Sugary Drinks
  • ​Bananas
  • ​Grapes
  • ​Potato Chips
  • Chocolate Candy
  • ​Donuts
  • ​Nachos
  • ​Beans
  • ​Sweet Potatoes
avoid this in keto diet

Final Thoughts

Finding the right low-carb snack that you can eat while on the keto diet doesn’t mean that you have to become a master chef to be able to prepare and eat the food you enjoy.

It also doesn’t mean that you have to just eat salad for the rest of your life until you reach your ideal weight loss goal. It just means that you have be more conscientious of the carb content in the snacks you choose.

As you can see on our list, there are more than a few ways that you can go about finding the right kind of treats for your cravings: you can buy some online or you can make your own. Some don't even need any preparation at all.

HERE'S OUR #1 FAVORITE SNACK!
KETO BARS

how to buy ketobars

With all the keto-friendly options out there for desserts, savory snacks, quick bites and meals, you can see that there are a lot of choices available for treats.

Thanks to our list of healthy low-carb snacks, you can add variety to your grocery list and eat in a healthy and happy way.

About the Author

Ryan is a personal trainer, athlete, health enthusiast, and entrepreneur. He is researching and expanding his knowledge about the ketogenic diet. He spends most of his time writing content about his new learnings of the ketogenic diet and shares it on Ketogenic Supplement Reviews. You can find me on: Facebook, Twitter and Pinterest.