Getting into ketosis and staying in can be a tricky thing for busy people. I am always looking for snacks that are quick and easy to make and grab while I’m working. I usually leave my office for at least one to two snacks per day, but if I’m not hungry then I will skip them. Planning and being prepared in case you’re hungry is really great for staying on track. I even printed out my own keto snack list in the beginning and taped it on my fridge to remind me of quick, easy foods I could eat to not slip up.
Snacks can play a critical role in your overall nutrition and can help you meet your macros where your meals may miss the mark.
Not sure what your macros are? Check yours here in this Keto Calculator
Meal planning is vital when living the keto lifestyle so take some time each week to make a game plan and prepare a menu plan that works with your macro goals. Every person is different, and each one of you will need different amounts of fats and protein so I will include an exhaustive list of various snacks that meet different macronutrient needs.
For those of you who work outside the house finding the snacks that are portable is a must. If you work from home, it’s still important to have quick snacks available to you so that you’re not having to cook throughout your work day.
That’s why I wanted to put together this list for you. Try to set aside one day a week to prep your snacks. Sunday is that day in our house because we shop, prep ingredients, cook/grill all of our proteins, and then we’re ready for the week. While there are many delicious foods you can grab from the grocery store and eat on the go, that will get old quickly. The thing you need to remember about the keto diet is that it’s a lifestyle, not a short-term change or yo-yo diet. If you want to stick with it, you need to be prepared to make changes to your lifestyle as a whole.
Once you set aside a meal prep day and get into a routine it will become second nature (I promise). This lifestyle is all about creating new habits and repetition is the easiest way to make those changes.
Note: When purchasing snacks from the list below, please remember to check each brand and look at the following:
- Carb Count (the lower the better) and the Net Carbs (Carbs – Dietary Fiber – Sugar Alcohols = Net Carbs)
- Sugar (aim for 0 grams) – added sugar in any form is not keto, but there are naturally occurring sugars that are OK like in tomatoes. Check the ingredients.
- Fat (the higher the better)
When shopping, look at the nutrition information of every single brand before making your purchase! This is especially important if you are buying something from a recommendation in a Keto group, because everyone ketos differently there are some products people deem as OK on keto, and some that you may not be OK with. ALWAYS do your own research on ingredients.
Also, when it comes to foods that have nitrates limit your consumption. When at all possible purchase nitrate-free products.
Keto Snack List
Ketosis Snacks: Nuts & Pantry Items
Planter’s Heart Health
Flavored Nuts – you may find some such as Salt & Vinegar Peanuts or Almonds that are keto friendly
Dark Chocolate or Lilly’s Sugar Free Chocolate
Ketosis Snacks: Dairy
Hard Boiled Eggs
String Cheese or Cheese Cubes
Babybel Cheese Wheels
Whipped Cream (homemade)
Blue Cheese Dressing
Pepper Jack Cheese
Ketosis Snacks: Produce
Celery (stuffed with cream cheese or all natural peanut butter or almond butter)
Black Olives (stuffed with cream cheese)
Berries – just a handful and keep track of your carb intake
Ketosis Snacks: Dry
Flax Seed Crackers
Quest Protein Bars (You need to purchase the natural bars with sugar alcohols and no sugar. Even then, some people don’t deem them as keto)
Ketosis Snacks: Meats
4-6 ounces of Beef, Chicken, or Bone Broth
Hot Wings (no breading, use hot sauce without sugar)
Ketosis Snacks: Drinks
(Milks need to be the unsweetened version)
Protein Shakes (w/a milk listed below)
Coffee (w/heavy cream)
Bullet Proof Coffee
Tea or Bulletproof Tea
Bulletproof Hot Chocolate
Keto Snack Delivery Service
Looking for keto snacks delivered right to your doorstep once a month? Check out Keto Krate because they will send you a curated box of different Keto products every month. Use the code KETO5 for $5 off your first box
Here’s a printable list from Low Carb Spark with a few more ideas:
Did you find a new snack to try from this list? Tell us in the comments below and share this list with all of your keto and low carb friends!