The 8 Best Keto Snacks of 2021, According to a Dietitian

Fuel your day with these low-sugar bites

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Our Top Picks
"Made from wild-caught Alaskan salmon."
"Individually-wrapped servings make for easy snacking."
"Made from 100 percent non-GMO grass-fed beef."
"Made from a few simple ingredients and non-GMO and gluten-free."
"Cracker substitutes made from flax seeds."
"Great for taking on the go."
"Naturally low in carbs and high in fats and protein."
"Tastes great and will satisfy your hunger for hours."

When you're on the keto diet, finding a high-fat snack that's convenient and tastes great can be a challenge. Especially if you're short on time and energy, it can be tempting to reach for low-carb packaged snacks or beverages, which are typically filled with artificial ingredients. However, there are many keto-friendly snacks on the market that are made with wholesome, real ingredients.

If you're in the market for a keto-compliant, low-carb, or just a tasty snack, our nutritionist scoured the market to find the best options for you. Keto products are low in carbohydrates and sugar, moderate in protein, and rich in healthy fat to keep you fueled and in the fat-burning, energy-boosting ketogenic state.

Here, the best keto snacks:

Best Overall: Epic Maple Glazed & Smoked Salmon Bites

Epic Bites

When following the keto diet, whole foods like eggs, nuts, avocados, and vegetables are your best bet, but if you're in the mood for something sweet or salty, give Epic's Maple Glazed & Smoked Salmon Bites a try. These sweet and savory snacks are made from wild-caught Alaskan salmon and packed with 7 grams of protein, 4.5 grams of fat, and only 4 grams of carbs per each six-piece serving (there are about two and a half servings in each pouch).

They're made in the USA, gluten-free, and are great for throwing in your bag if you have a long trip ahead of you (just be sure to refrigerate after opening). With simple and easy to read ingredients—including salmon, coconut oil, maple sugar, sea salt, dill, onion powder, and garlic powder—it's a healthy option for an energy boost any time.

Best Budget: 365 by Whole Foods Market Organic String Cheese

These string cheese sticks from 365 Everyday Value (Whole Foods' store brand) will make you feel like a kid again, and with 7 grams of protein each, they're a great snack choice. Playing with your food is encouraged—peel off thin strands to make it last as long as you can. For a filling afternoon pick-me-up, pair the cheese with some fiber-rich raspberries.

For keto followers closely watching their sugar intake, these sugar and carb-free cheese sticks are the perfect grab and go snack when hunger hits.

Best Meat Snack: Mission Meats Keto Sugar Free Grass-Fed Beef Snacks Sticks

If you’re into savory snacks, snag one of these 100 percent non-GMO grass-fed beef sticks from Mission Meats. Processed meat, a food that should be eaten once in a while, can be a better snack choice if the meat is grass-fed. Unlike typical jerkies that are stuffed with artificial preservatives and non-meat fillers, these sticks are paleo and made without nitrates and added harmful hormones.

If you're watching your sodium, it's important to note that each of these sticks contains 320 milligrams of sodium, which is 13 percent of your daily recommendation.

Best Salty: Ocean's Halo The Seaweed Snack

When you’re in the mood for something crispy and salty, seaweed snacks are an excellent choice. They're made by baking sheets of seaweed until they become light and airy sheets that pack a perfect crunch. These ready-to-eat packs from Ocean's Halo have tons of flavor.

Each sheet is made just from a few simple ingredients, and they're non-GMO and gluten-free. Add some almonds or a hard-boiled egg for a delicious, filling snack. One package contains 20 calories, 1 gram of carbohydrates, and 1 gram of protein. Plus, the tasty keto-friendly snack comes in a variety of flavors, including Maui Onion, Sriracha, Sea Salt, Chili Lime, and Korean BBQ.

Best Crunchy: Doctor in the Kitchen Flackers

Doctor in the Kitchen Flackers

If you've been missing your favorite carb-filled crackers, these delicious substitutes made from flax seed will quickly become your keto-friendly go-to's. Developed by a doctor, each serving of six Doctor in the Kitchen Flackers contains 4 grams of protein and zero grams of sugar. They're crunchy, flavorful, and pair beautifully with your favorite cheese.

With four different flavors—Sea Salt, Rosemary, Savory, and Cinnamon & Currants—there is a flacker to satisfy every snack craving. The USDA Organic, gluten-free flax seed crackers will be a family favorite in no time. Note that the Cinnamon & Currant flavor contains more carbs due to the dried fruit, so keto followers should stick to the Sea Salt and Rosemary flavors, containing only 1 gram of net carbs per serving.

Best Savory: Oloves Pitted Green Olives Snack Packs

Oloves

Love olives and don't want to carry a jar in your bag? Enter Oloves: snack-sized pouches of flavored olives that are great for taking on the go. They come in different flavors, like Lemon & Rosemary, Chili & Oregano, Basil & Garlic, and Chili & Garlic.

Each pack contains 50 calories and less than 1 gram of carbs, so it's a great savory bite, but you'll want to add your favorite protein to make a more filling keto snack. They're also a great option to spice up a bland salad or meal when you're on-the-go and options are limited.

Best Nuts: Blue Diamond Almonds, Lightly Salted

Blue Diamond Almonds, Lightly Salted

Nuts are naturally low in carbs and high in fats and protein, so they're the perfect snack for keto-followers. These individual bags of lightly salted almonds from Blue Diamond are perfect for storing in your pantry or desk drawer or stashing in your bag. They have plenty of crunch and flavor without too much added salt.

Almonds are also a great source of key vitamins and minerals like vitamin E. Each of these individual bags is packed with 100 calories of almonds, so you know exactly how much you're consuming. The one-serving bags pack 4 grams of protein and 1 gram of net carbs to help keep you fueled throughout the day.

Best Bar: Hungry Buddha Keto Bars

Finding a bar that tastes great and is keto-friendly can be a challenge. Most bars that are very low in carbs have a cardboard-like texture and are filled with artificial sweeteners or are super salty, savory, and meat-based. Hungry Buddha Keto Bars taste great and will satisfy your hunger for hours. Plus, quell your chocolate and baked good cravings with three indulgent flavors—Chocolate Chip, Coconut Cocoa, and Espresso Brownie—each with only 4 grams of net carbs.

The ketogenic bars are also gluten-free, peanut-free, and Non-GMO Project Verified. They're made from a mix of tapioca and chicory root fiber, sunflower seed butter, with a blend of pea and brown rice proteins. Each bar provides 9 grams of plant-based protein and is sweetened using monk fruit.

Final Verdict

For a salty, protein-packed keto snack, try Blue Diamond's Lightly Salted Almonds. If you prefer a sweeter snack, consider Hungry Buddha Keto Bars.

What to Look for in a Keto Snack

Ingredients: When purchasing a keto-friendly snack, it's important to take a look at the ingredient list to ensure you know exactly what is in your product. Select products made with real, whole food ingredients that you can read. When possible, choose a keto snack that is made with high-quality non-GMO or Organic ingredients. Avoid products with potentially harmful artificial ingredients like sweeteners and colors.

Macronutrients: Keto snacks are low in carbohydrates and sugar, as too many carbohydrates can kick you out of the sensitive ketogenic cycle. As a general rule, keto snacks should have no more than 5 grams of net carbohydrates per serving. Because keto snacks are low in carbohydrates, it's important to select a product that is rich in protein or healthy fats to ensure you will be satisfied for an extended period of time. Some keto snacks may need to be paired with fiber-rich vegetables or a healthy source of protein like eggs or cheese to add some bulk.

Convenience: While it is best to choose real, whole foods as snacks on the keto diet, many keto-friendly snack recipes require multiple preparation steps. If you're looking for a convenient keto snack, choose a packaged snack like the ones above that require little to no preparation. A snack like a bar is great for on-the-go and travel, whereas keto-friendly crackers and cheese or fruit and olives may require a bit more prep.

Why Trust Verywell Fit

A personal note on my recommendations written above. As a dietitian, I am careful to recommend products, especially for restrictive diets such as keto. I spent a year working in a medically supervised ketogenic weight loss clinic at one of NYC's top hospitals, so I am very knowledgeable about keto-friendly snacks. In writing this article, I spent time reviewing the most current clinical research on the ketogenic diet and looking at multiple products and brands. I believe the products in the round-up are made by trusted brands and are composed of high-quality ingredients. They also taste great! —Eliza Savage, MS, RD, CDN

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