My Take On The Best Keto-Friendly Snacks

Finding low-carb or keto snacks that are easy to take with you is really hard, especially if you are traveling long hours or headed somewhere fun like the beach. I personally love to have snacks on hand because I find that if I get super hungry, and I don’t have healthy snacks, I’ll spend $25 dollars on food and drinks at Starbucks with lots of sugar, caffeine and carbs. If you are wanting to stay fit, and not lose your fitness gains, here are my favorite Keto snacks you can take with you to stay on track!

Benefits of Keto Snacking

I love a snack, and I think snacks are really beneficial to keeping from eating huge meals, or starving and grabbing something that isn’t on your keto-friendly diet. Trust me, these aren’t your run-of-the-mill snacks. We’re talking high healthy fats, minimal net carbs, and enough flavor to make you forget about those carb-heavy alternatives. These keto snacks are made to keep you from getting hungry, and help you stay on your keto genic diet. If you are on the ketogenic diet, staying in ketosis is really important, and the right snacks will help you stay there! Even better, these snacks are more than just fillers; they’re power-packed to support weight loss and grant me sustained energy levels, thanks to their healthy fat content. So, whether you’re in a pinch for time or need a reliable energy booster, keto snacks are your golden ticket.

Understanding Keto Macronutrients

As you dive further into keto, it is really important that you understand macronutrents – fats, proteins, and carbs – and how changing up these ratios can really make a difference for weight loss and body composition. If you are interested in a custom macro count, that gives you more carbs and protein, but still the benefits of a keto diet, check out my custom macro count! I will tell you how many carbs, fats and protein to eat each day, so you can lose weight without having to go completely keto! Some people like that you don’t have to track food on keto. You can just eat more intuitively, but very low carb. Other people like the flexibility of having carbs in their diet, so they can eat a wider range of foods! Both are great for weight loss, and it is more or a personal preference which one you go for! When we’re talking about keto snacks on the go, it’s crucial to remember that the magic happens with high healthy fats, moderate proteins, and, most importantly, low carbs. It’s like walking a tightrope; balancing them just right keeps us in that coveted state of ketosis.

Some of my favorite Keto meals and snacks are just veggies with meat! Have you tried these bell-pepper turkey sandwhiches? Or a lettuce wrap? These are what I’m loving now for my keto snacks and meals, but they aren’t super friendly for on-the-go!

20 On-The-Go Best Keto Snacks:

Here are 20 convenient keto snacks that are perfect for on-the-go:

Avocado Halves: Easily portable; just add salt and eat with a spoon.
Nuts and Seeds: Almonds, walnuts, macadamia nuts, sunflower seeds; pack them in small portions.
String Cheese: Individually wrapped for convenience.
Hard-Boiled Eggs: Pre-cook and store in the fridge for an easy grab-and-go snack.
Olives: Pre-packaged cups or small containers.
Pork Rinds: A crunchy, zero-carb alternative to chips.
Jerky: Beef, turkey, or chicken jerky (look for low-carb options).
Nut Butter Packets: Almond or peanut butter in single-serve packets.
Cheese Crisps: Crunchy and available in pre-packaged bags.
Pepperoni or Salami Slices: Pre-packaged or wrapped in parchment paper.
Keto Fat Bombs: Homemade or store-bought, packed with healthy fats.
Seaweed Snacks: Lightweight and easy to carry.
Dark Chocolate: Small pieces or bars with at least 70% cocoa.
Greek Yogurt: Single-serve containers of full-fat, plain yogurt.
Veggie Sticks and Guacamole: Pre-cut veggies like celery and bell peppers with a small container of guacamole.
Kale Chips: Light and crispy, available in various flavors.
Mini Bell Peppers: Sweet and crunchy, easy to eat on the go.
Coconut Chips: Light and low-carb.
Ham or Turkey Roll-Ups: Roll deli meat around cheese sticks or veggies.
Pickles: Small, individually wrapped pickles or pickle spears.

These are some of my favorite snacks to have on hand, but I also really like a home-made, keto lunchable to keep a variety, and have something a little more than a snack!

How to Make a Keto Lunchable for On-The-Go Snacking:

reating a keto-friendly lunchable involves selecting items that are low in carbs but high in healthy fats and proteins. Here’s how you can put together a tasty and satisfying keto lunchable:

Protein Options:

Deli Meat: Slices of turkey, ham, roast beef, or chicken. Ensure they are low in added sugars and carbs.
Pepperoni or Salami: Thin slices or small rounds.
Hard-Boiled Eggs: Halved or sliced.
Cottage Cheese
Greek Yogurt

Cheese Options:

Cheese Cubes or Slices: Cheddar, mozzarella, gouda, or any of your favorite cheeses.
String Cheese: Individually wrapped for convenience.
Laughing Cow Cheese Wedges

Healthy Fat Options:

Avocado Slices or Guacamole: Pre-sliced avocado or small containers of guacamole.
Olives: Green or black, packed in small containers.
Nuts: Almonds, walnuts, macadamia nuts, or pecans.

Veggie Options:

Cucumber Slices: Fresh and crunchy.
Cherry Tomatoes: Small and easy to pack.
Bell Pepper Strips: Sweet and colorful.
Celery Sticks: Great for dipping.

Dipping Options:

Ranch Dressing: Look for a keto-friendly version.
Hummus: Choose a low-carb version or make your own with cauliflower instead of chickpeas.
Nut Butter: Small containers of almond or peanut butter.
Greek Yogurt mixed with seasonings like ranch, taco and more!

Additional Snack Items:

Pork Rinds: For a crunchy, zero-carb snack.
Cheese Crisps: Crunchy and flavorful.
Seaweed Snacks: Light and savory.
Pickles: Small dill pickles or pickle spears.

Sweet Treat (if desired):

Dark Chocolate: Small pieces with at least 70% cocoa content.
Berries: A few raspberries, strawberries, or blackberries in moderation.

Example Keto Lunchable:

Protein: 4 slices of turkey, 4 slices of pepperoni
Cheese: 4 cheddar cheese cubes, 1 string cheese
Healthy Fats: 1/2 avocado (sliced), 10 green olives
Veggies: 8 cucumber slices, 6 cherry tomatoes, 1 small bell pepper (sliced)
Dip: 2 tablespoons of ranch dressing
Snack: A handful of almonds and a few cheese crisps

Pack these items in a divided container to keep everything fresh and separate until you’re ready to eat. This combination provides a balanced, satisfying meal that’s easy to take on the go and keeps you within your keto dietary goals. The only thing really missing is the oreos and crackers, but you get so much more with these lunchables you don’t even miss them!

I really like these adult lunchable boxes for easy packing!

Amazon Keto Snack Ideas:

There are some amazing Amazon keto snack ideas that really help when you need a low-carb snack, or you just want something that comes in a package!

The Only Bean Crunchy Dry Roasted Edamame Snacks (Sea Salt), Keto Snack Food

Hilo Life Low Carb Keto Friendly Tortilla Chip Snack Bags, Variety Pack, 1 Ounce

BRAMI Lupini Beans Snack

No-Cook Keto Snack Options

Imagine this: You’re bustling through your day, meetings stacked back-to-back, with barely a moment to breathe. The hunger kicks in, and the last thing you need is the hassle of meal prep. Fear not, because I’ve got you covered with some no-fuss, no-cook keto snack options that will keep you fueled and focused, without stepping foot in the kitchen. Trust me, as someone who’s always on the go, I understand the value of quick, convenient, and nutritious bites.

String cheese is a lifesaver when you’re short on time. It’s portable, packed with protein, and utterly satisfying. Plus, that peel-and-eat fun brings a little joy to your busy day.
Nuts, like macadamia nuts and brazil nuts, are little nuggets of nutritional gold. They’re loaded with healthy fats and protein, making them the perfect snack to keep your energy levels up and hunger pangs at bay.
Avocados are my go-to for a quick keto fix. Just slice one open, sprinkle a little sea salt, and you’ve got yourself a creamy, nutrient-dense snack that’s both delicious and satisfying.

Nutrient-Dense Snacks for Energy

I’m always on the hunt for snacks that pack a punch in the nutrient department without breaking my keto stride. It’s all about finding those gems that not only satisfy hunger but also fuel my body with the good stuff – like fiber, vitamins, and minerals. Take, for instance, pumpkin seeds and seaweed snacks. These are my go-tos when I need a quick energy boost. The pumpkin seeds, with their magnesium, zinc, and healthy fats, are perfect for a midday pick-me-up. And seaweed snacks? They’re not just about satisfying that crunch craving; they’re a powerhouse of iodine and vitamin E. Plus, they tick all the keto boxes, keeping my carb count low while delivering that essential nutrient-rich snack I need to power through my busy day. So, the next time you’re rummaging through your pantry or scanning the grocery store shelves, remember that snacks can be both delicious and nutrient-dense, perfect for keeping your energy up and your keto game strong.

Satisfying Your Sweet Tooth the Keto Way

Ever found yourself eyeing that ice cream or those sugary treats, feeling like the last thing you want is to give in to those sugar cravings? I’ve been there, staring down the sweet tooth beast and wondering how in the world I’m going to satisfy it without stepping off my keto journey. But here’s the kicker – you don’t have to feel deprived or left out. There are delicious, sweet treat alternatives that not only keep you within your keto diet but also leave you feeling indulged.

Dark chocolate is my go-to when that sweet craving hits after dinner. Opt for a version that’s high in cocoa (at least 70%) and low in sugar. It’s not just a treat; it’s packed with antioxidants.
Monk fruit sweetener has been a game-changer for me. Its natural sweetness without the added sugar or carbs is perfect for keto-friendly baking. Think almond flour cookies or keto-friendly brownies.
Berries, with their natural sweetness and high fiber content, satisfy my sweet tooth without the guilt. A small serving of strawberries, raspberries, or blueberries makes for a great snack or a dessert, often paired with whipped cream cheese or folded into a coconut milk smoothie.

So next time your sweet tooth demands attention, remember these keto-friendly substitutes that let you indulge without breaking your low-carb commitment. It’s all about finding those great options that keep both your taste buds and your keto diet happy.

Benefits of Keto Diet for Weight loss:

The ketogenic (keto) diet has gained significant popularity for its potential benefits in weight loss. Here are some of the key reasons why it may be effective:

Reduced Appetite: The high-fat and low-carb nature of the keto diet helps to reduce hunger hormones such as ghrelin, which can lead to a decreased appetite and lower overall calorie intake.
Increased Fat Burning: By significantly reducing carbohydrate intake, the body enters a state of ketosis, where it becomes more efficient at burning fat for energy. This can lead to a reduction in body fat over time.
Improved Insulin Sensitivity: The keto diet can improve insulin sensitivity and lower blood sugar levels, which can be particularly beneficial for people with type 2 diabetes or metabolic syndrome. Better insulin sensitivity helps the body to use glucose more effectively, reducing fat storage.
Enhanced Satiety: Foods high in fat are generally more satiating, meaning they can keep you feeling full for longer periods. This can prevent overeating and make it easier to stick to the diet.
Reduction in Fat-Storing Hormones: Lower carbohydrate intake can decrease levels of insulin, a hormone that promotes fat storage. Lower insulin levels can facilitate the breakdown of stored fat.
Increased Metabolism: Some studies suggest that the keto diet may increase the number of calories you burn at rest (resting energy expenditure), possibly due to the thermic effect of protein and fat metabolism.
Preservation of Muscle Mass: Unlike some low-calorie diets that can lead to muscle loss, the keto diet’s adequate protein intake helps preserve lean muscle mass while promoting fat loss.
Simplified Food Choices: The restrictive nature of the keto diet can simplify food choices, which might make it easier for some people to adhere to a calorie deficit necessary for weight loss.
Decreased Triglycerides: Following a keto diet can lead to a significant reduction in blood triglycerides, which are associated with an increased risk of heart disease and are often elevated in individuals with obesity.
Mental Clarity and Energy: Some people report better mental clarity and sustained energy levels on the keto diet, which can help with motivation and adherence to a weight loss plan.

While the keto diet can be effective for weight loss, it’s important to note that individual results may vary, and the diet may not be suitable for everyone. Consulting with a healthcare provider or a dietitian is recommended before starting any new diet regimen.

Snacking Smart While Traveling

Stepping onto a plane or hitting the road doesn’t mean your keto journey has to take a backseat. Truth be told, I’ve navigated my fair share of airport terminals and endless highways, always with one mission in mind – sticking to my keto diet. It’s akin to a treasure hunt, scanning through convenience stores, gas station aisles, and airport shop selections, eyes peeled for those keto gems that align with my nutritional compass.

Here’s the strategy: First, zero in on the nuts and seeds section. Almonds, macadamia nuts, and pumpkin seeds are not just munch-worthy; they’re packed with healthy fats and are perfect for on-the-go snacking. Next, seek out cheese strings or packets of olives. These are usually lurking near the refrigerated section and are keto gold for satisfying those savory cravings.

Don’t let the sweet tooth blues get you down. Dark chocolate (the higher the cocoa content, the better) and packets of nut butter can be lifesavers when you’re yearning for a sweet treat but want to keep it keto. Remember, the goal is to find snacks that are low in carbs but high in satisfaction, so always flip those packages over and check the nutritional information. With a little bit of planning and a keen eye, you’ll find that snacking smart while traveling is not only possible, it can be utterly delicious too.

Keto Snack Prep and Storage Tips

I’ve been on this keto journey for a while now, and let me tell you, one of the absolute game-changers for me has been mastering the art of keto snack prep and storage. With a busy lifestyle, finding those moments to whip up a healthy snack can feel like searching for a lost shaker of sea salt. So, I’m here to share some of the best practices that have transformed my snacking habits from frantic to fantastic.

Batch Prepare Your Snacks: Spend a little time on the weekend getting your keto snacks ready. I’m talking about hard-boiled eggs, parmesan crisps, and homemade protein bars. This way, you have your snack arsenal ready to go.