Keto Snacks: 20 Easy Ideas

The best keto snacks combine protein or healthy fat with very few carbs: think hard-boiled eggs, cheese, nuts, olives, vegetables with dips, Greek yogurt with a few berries, or a small can of tuna. Most of the 20 ideas below have under 5 g of net carbs per portion and need little or no cooking. Because nuts and cheese are calorie-dense, portion size matters if you’re trying to lose weight. And it’s worth asking whether you need a snack at all: many people find keto meals keep them full enough to go without.

Quick no-cook keto snacks

1. Hard-boiled eggs. Boil a batch at the start of the week. Two eggs give you about 12 g of protein and almost no carbs. Our guide on how long to boil eggs has timings.
2. Cheese. A 30 g piece of cheddar, a mozzarella stick or a few cubes of halloumi or feta.
3. Olives. About 10 large olives have roughly 2 g of net carbs, but they’re salty.
4. A small handful of nuts. Pecans, macadamias, walnuts and Brazil nuts are lowest in carbs. Our guide to keto nuts and seeds compares them.
5. Celery with nut butter. Celery is mostly water and fiber, with about 1.4 g of net carbs per 100 g.
6. Cucumber slices with cream cheese and smoked salmon.
7. Plain full-fat Greek yogurt with a few raspberries and a sprinkle of seeds.
8. Canned tuna or sardines, mixed with mayonnaise and lemon, on cucumber slices.
9. Avocado half with salt, pepper, lemon and a drizzle of olive oil.
10. Pepper strips with guacamole.

Snacks to make ahead

1. Egg muffins: eggs whisked with spinach, peppers and cheese, baked in a muffin tin.
2. Roasted almonds or seeds with smoked paprika or cumin.
3. Parmesan crisps: small heaps of grated Parmesan baked at 200°C (400°F) for 5 to 6 minutes until golden.
4. Keto chocolate nut clusters. Our keto chocolate nut clusters have about 4.5 g of net carbs each.
5. Stuffed mini peppers with herbed cream cheese or tuna.
6. Chicken or turkey roll-ups: slices of roast chicken wrapped around cheese, lettuce and mustard.
7. Chia pudding made with unsweetened almond or coconut milk and a few berries.

Snacks for on the go

1. Single portions of nuts, measured into small bags or containers.
2. Cheese and a few olives in a lunchbox.
3. Pork rinds. They’re carb-free, but very high in salt. USDA data show about 1,820 mg of sodium per 100 g, so stick to a small bag.

Carbs in common keto snacks

Per 100 g, from USDA FoodData Central:

How to choose healthier keto snacks

• Prioritize protein and fiber. Eggs, Greek yogurt, tuna and vegetables with dips keep you fuller than processed snacks.
• Watch portions of nuts and cheese. A handful of nuts (about 30 g) has around 200 calories.
• Limit processed meats such as salami, pepperoni and beef jerky, which are high in salt and count as processed meat. The NHS advises keeping red and processed meat to about 70 g a day on average.
• Check “keto” snack bars and bites. Many contain sugar alcohols such as maltitol, which can raise blood sugar and cause stomach upset. Our guide to sugar-free candy on keto explains which sweeteners to look for.
• Mind the salt. Olives, cheese, pork rinds and preserved meats such as salami add up. Adults are advised to have no more than 6 g of salt a day, according to the NHS.

Do you need snacks on keto?

Not necessarily. Many people on keto find that meals with enough protein, fat and vegetables keep them full for 4 to 5 hours. Snacking out of habit or boredom can slow weight loss. Try asking whether you’re truly hungry before reaching for a snack. If you often feel hungry between meals, add more protein or vegetables to your meals instead. Our guide to protein on keto explains how much you need, and our tips on sugar cravings on keto may help if sweet cravings are the issue.

Sweet keto snacks

If you want something sweet, these options keep carbs low:

• Berries with cream or Greek yogurt: a small bowl of raspberries or strawberries with a spoonful of whipped cream.
• A square or two of 85% dark chocolate, with a few almonds.
• Chia pudding made with unsweetened almond milk and vanilla, topped with a few berries.
• Cinnamon roasted pecans, tossed with a little butter and cinnamon and baked for 8 to 10 minutes.
• Keto mug cake, made with almond flour, egg and cocoa, in the microwave. Check the sweetener you use.

Keep sweet snacks occasional. Relying on them can keep sugar cravings going, and keto treats made with sweeteners and nut flours are still high in calories.

Snack portions at a glance

• Nuts: a small handful, about 30 g, has around 200 calories.
• Cheese: a matchbox-sized piece, about 30 g, has around 120 calories.
• Olives: about 10 large olives have around 50 calories.
• Eggs: 2 boiled eggs have around 145 calories.
• Pork rinds: a small 15 g bag has around 80 calories but over 250 mg of sodium.

Common questions

Can I snack before bed on keto?

You can, if you’re genuinely hungry. Choose something light and high in protein, such as a boiled egg, a little cheese or plain Greek yogurt.

What’s the best keto snack for weight loss?

Lower-calorie, high-protein snacks such as eggs, Greek yogurt, tuna, cottage cheese or vegetables with a small amount of dip.

Are nuts keto?

Most are, in moderation. Cashews and pistachios are higher in carbs than pecans, macadamias, walnuts and Brazil nuts. Brazil nuts are very high in selenium, so keep them to 1 or 2 a day. Our guide on how many Brazil nuts a day explains why.

Is fruit allowed as a keto snack?

Small portions of berries fit. Our list of low-carb fruits has others.

Safety note: Keto isn’t suitable for everyone. If you have diabetes, kidney or liver disease, take regular medication, or are pregnant or breastfeeding, talk to your doctor before cutting carbs this far (why it matters).

This article is general information, not medical advice. Talk to your doctor or a registered dietitian before making big changes to how you eat, especially if you have a health condition, take regular medication, or are pregnant or breastfeeding.