Runner Up
Nick’S Keto Snack Bars
| Pros | Cons |
|---|---|
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- Packed with 5 grams of protein
- No added sugar
- Only 180 calories per bar
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Embarking on a keto journey or just craving some low-carb delights? Get ready to tantalize your taste buds with the crème de la crème of keto snacks in 2024. From savory crunch bars to creamy avocado dips and decadent chocolate almond clusters, this lineup is designed to keep you on the deliciously guilt-free track. We had the pleasure of testing all these tasty snacks, and we can wholeheartedly say that we could eat the Munk Pack Nut and Seed Bars all day long! For more snacking, we recommend several other keto snacks below. Read on for more!
Buying Guide: Keto Snacks
Congrats on starting your keto diet. You’ve taken the first step towards a healthier lifestyle. But it can’t be easy, right? Fewer food options and a sudden hunger that hits you in the middle of the day or at night? Terrifying. We understand your situation, and we want to reassure you that there’s no reason for you to drop the ball and betray your diet by munching on snacks with higher carbs than a beet farm. All you have to do is explore and choose some amazing keto snack options, and you’ll be good to go. The best part is that these snacks taste just as good as regular snacks, if not better. “But where can I find keto snacks? It’d take me forever to find healthy and tasty keto snacks.” No, you don’t have to scour the earth to find these snacks — the tools to find them are right in this buying guide. Here, we've assembled just about everything you should know about keto snacks so you can make a well-informed purchase. Let's get started!
Keto Snacks Explained
Keto snacks are food items with low carb, high fat, and moderate protein content. Between your early morning coffee, afternoon pick-me-up, and between-meal hunger pangs, a great keto snack pantry is the way to satisfy your cravings without sending your keto diet off the rails. They come in all sorts of shapes, sizes, flavors, tastes, and lots more. The best keto snacks are super tasty, and as long as you keep eating them at a healthy rate, you'll be well on your way to living a truly healthy life.
Common Ingredients in Keto Snacks
Because of the strict requirements for keto snacks, it’s not ideal to use conventional ingredients for baking these snacks. You’ll need keto-suitable ingredients to make a truly healthy snack, and you can find some of them below:
- Green onions
- Green cabbage
- Garlic
- Red bell pepper
- Coconut cream
- Raspberries, strawberries, and blueberries
- Leaf lettuce
- Mushrooms
- Almond flour
- Cherry tomatoes
- Avocado
- Lime
- White onion
- Bleu cheese
- Ground beef
- Almond butter
- Salted butter
- Cream cheese
- Boneless, skinless chicken breasts
- Eggs
- Spinach
- Vanilla extract
- Cocoa powder
- Sesame seeds
- Cinnamon
- Coconut oil
- Sesame oil
- Ground ginger
- Avocado oil
- Garlic powder
So, if you ever decide to make your own keto snacks, these are some of the ingredients that should be on your shopping list. Some of these items may also be consumed as keto snacks themselves. But, of course, the tricky part is finding the right recipe and following it exactly. And, unless you have a lot of time on your hands and are a world-class chef, that's pretty much impossible — hence the need to buy ready-made keto snacks.
Health Benefits of the Keto Diet
Keto snacks are meant to be compatible with the keto diet, which many people have adopted for its health benefits. As such, they'll help you achieve the benefits of the keto diet. According to Raj Dasgupta, MD, this is how the keto diet works: "By limiting carbohydrates and increasing fat intake, the body enters a state of ketosis, using fat as the primary energy source instead of glucose. This can lead to weight loss, improved insulin sensitivity, and reduced risk of chronic diseases such as type 2 diabetes and heart disease." Below, we've listed some of the keto diet's most notable health benefits:
- Reduced blood sugar level
- Healthy weight loss
- Enhanced brain functions
- Improvements in PCOS symptoms
- Reduced risk of stroke and heart diseases
- Better, fresher skin
- Reduced risk of developing some cancer forms
That said, as with any kind of snack, it's important to eat keto snacks in moderation. Raj Dasgupta, MD notes that, when following a keto diet, "some people may experience digestive issues such as constipation or diarrhea, especially if they are not consuming enough fiber. Eating too many high-fat foods may also increase the risk of heart disease and other health problems." So, while keto snacks are generally a healthy addition to anyone's diet, listening to your body and keeping an eye on what you're eating is a must.
Picking Keto Snacks: Factors to Consider
You wouldn't be doing yourself any favors if you just grabbed any snack with a "keto-free" label slapped on it. Instead, you should do some research before choosing anything to eat on a keto diet. Luckily, I put the "due" in due diligence, so take a look at what you should look for in the perfect keto snack.
Ingredients
You should already know to check the ingredients of anything you ingest. But, when looking for keto snacks, the ingredient requirements are pretty different. For example, I'd suggest looking for keto snacks that are free of additives like artificial sweeteners and flavors. Also, the protein sources should be from whole food ingredients like beef, chicken, and pork.
Macronutrients
The macronutrient composition of the ideal keto snack should be 70% fat, 15% to 20% protein, and 5% to 10% carbohydrates. You'll want to keep a close eye on the carb content because too much of it can jeopardize your ketogenic diet.
Form
Keto snacks, just like regular snacks, come in different forms, and you just have to choose what you love best. The most common keto snacks are keto cookies, kebabs, salads, chips, ice cream, egg muffins, sandwiches, broth, smoothies, fermented vegetables, and yogurt. All these keto snack options are incredibly tasty when prepared properly, so feel free to intrigue your taste buds with these products.
Top Picks
- Runner Up: Nick’S Keto Snack Bars
- Best For Dinner: It’S Skinny Keto Pasta
- Most Delicious: Munk Pack Keto Nut & Seed Bars
- Best Sweet Treat: Tom & Jenny's Keto Candy
- Most Flavors: Highkey Keto Mini Cookies
- Best Meal Replacement: Slimfast Keto Fat Bomb
- Best Value: Quest Keto Peanut Butter Cups
- Most Versatile: Nature’S Heart Mixed Nuts Snack
- Best Chips: Hilo Life Keto Tortilla Chips
- Best Overall: Munk Pack Nut And Seed Bars
Reviews
Best for Dinner
It’S Skinny Keto Pasta
| Pros | Cons |
|---|---|
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- Plant-based konjac noodles
- Low in carbs, rich in fiber
- Vegan, keto-friendly, kosher, and naturally gluten-free
Most Delicious
Munk Pack Keto Nut & Seed Bars
| Pros | Cons |
|---|---|
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- No added sugar
- Packed with healthy fats like omega-3 fatty acids
- Plant-based and gluten-free
Best Sweet Treat
Tom & Jenny's Keto Candy
| Pros | Cons |
|---|---|
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- Sweetened with natural sugar alternatives
- No artificial colors, flavors, or preservatives
- Company offers a 100% satisfaction guarantee
Most Flavors
Highkey Keto Mini Cookies
| Pros | Cons |
|---|---|
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- 1 gram net carb per serving
- 7 grams of protein per bag
- Contains no artificial sugars or additives
- Natural stevia, monk fruit, and erythritol extracts as sweeteners
Best Meal Replacement
Slimfast Keto Fat Bomb
| Pros | Cons |
|---|---|
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- Includes 20 bars of premium keto-friendly chocolate
- Contains 7 grams of protein
- Packed with 24 vitamins and minerals
- Has no artificial sugars or additives
Best Value
Quest Keto Peanut Butter Cups
| Pros | Cons |
|---|---|
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- 11 grams of protein per serving
- 4 grams of fiber per serving
- Each pack contains two peanut butter cups
- Erythritol as the sweetening agent
Most Versatile
Nature’S Heart Mixed Nuts Snack
| Pros | Cons |
|---|---|
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- Keto and paleo-friendly
- Plant-based and ethically-sourced
- Non-GMO and grain-free
- No added sugar or GMOs
Best Chips
Hilo Life Keto Tortilla Chips
| Pros | Cons |
|---|---|
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- Includes 12 bags of chips
- Contains 3 grams of carbs
- Packed with 10 grams of protein
Best Overall
Munk Pack Nut And Seed Bars
| Pros | Cons |
|---|---|
|
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- 1g of sugar
- 4g net carbs or less
- No sugar alcohols
FAQs
What makes a snack keto?
Any snack must have a low-carb, moderate-protein, and high-fat content to be considered keto. This can be expressed as a percentage of 70% fat, 15 to 20% protein, and 5 to 10% carbohydrates.
Will keto snacks keep me in ketosis?
Yes, unless you eat them too much, keto snacks will not affect your ketogenic diet. They’re called keto snacks because they allow you to satisfy your cravings and fight sudden hunger without eating unhealthily.
Are keto snacks safe?
Yes, keto snacks are safe to eat if they are prepared according to standard guidelines. Except for the minor side effects of low sugar consumption and dietary changes, these snacks pose no serious health risks.
Do keto snacks cause weight loss?
Yes, by limiting the number of calories you consume by eating keto snacks, you will most likely lose body fat over time. But, if you overeat high-calorie keto snacks like beef jerky, fat bombs, cheese, and nut butter, you may not lose weight.
Do keto snacks have any side effects?
Keto snacks are generally safe, but that doesn't mean they don't have side effects. Indigestion, bloating, keto flu, fatigue, insomnia, constipation, bad breath, and other side effects are common with eating keto snacks.
Do keto snacks cause gas?
Bloating is a common side effect of eating keto snacks, and it is often caused by dietary changes that alter your gut flora. This, in turn, promotes the growth of bad bacteria that cause gas.