Keto snacks: what to eat between meals?
Three meals a day, but between them your stomach starts growling. Grab a cookie? Not on keto. But that doesn't mean you can't eat anything. There are plenty of keto snacks you can just pick up at any supermarket. Here's the complete overview, including macros per snack and homemade options.
The golden rules for keto snacks
Before diving into the list, three rules to keep in mind:
- Maximum 3 to 5 grams of net carbs per snack. That leaves enough budget for your main meals.
- Focus on fat and protein. Those keep you full. A snack of only protein or only fat works better than something that's mostly "tasty."
- Check the label. Even products that claim "keto" or "sugar-free" sometimes contain maltodextrin, dextrose or other hidden sugars.
And one important caveat: if you're on keto and regularly hungry between meals, you're probably eating too little fat at your main meals. Snacks are a supplement, not a fix for too-skinny meals.
Keto snacks from the supermarket
These are snacks you can find at virtually any supermarket. No specialty stores, no orders from abroad.
Cheese
The ultimate keto snack. Hard cheeses contain virtually no carbs, are rich in fat and protein, and you can buy them anywhere. Cubes of aged cheese, slices of cheddar, a mini Babybel: all great.
| Snack | Serving | Kcal | Fat | Protein | Carbs |
|---|---|---|---|---|---|
| Aged cheese (cubes) | 30 g | 120 | 10 g | 8 g | 0 g |
| Gouda | 30 g | 110 | 9 g | 7 g | 0 g |
| Mini Babybel | 1 piece (20 g) | 60 | 5 g | 4 g | 0 g |
| Brie | 30 g | 100 | 8 g | 6 g | 0 g |
Watch out: cheese spreads and flavored cheese snacks sometimes contain starch or sugar. Read the label.
Nuts and seeds
Not all nuts are equal on keto. The differences are big. Here are the best options:
| Snack | Serving | Kcal | Fat | Protein | Net carbs |
|---|---|---|---|---|---|
| Macadamia nuts | 30 g | 215 | 22 g | 2 g | 1.5 g |
| Pecans | 30 g | 200 | 21 g | 3 g | 1.2 g |
| Walnuts | 30 g | 195 | 19 g | 5 g | 2 g |
| Almonds | 30 g | 175 | 15 g | 6 g | 2.5 g |
| Pumpkin seeds | 30 g | 160 | 14 g | 9 g | 1.5 g |
| Cashews | 30 g | 165 | 13 g | 5 g | 8 g |
Macadamia and pecans are the champions: lots of fat, few carbs. Cashews are the worst choice on keto, with 8 grams of net carbs per handful. That adds up fast.
Tip: buy unsalted, unroasted. Roasted nuts with honey or sugar coating are obviously not keto.
Cured meats and fish
Protein snacks easy to take to work or eat on the go.
| Snack | Serving | Kcal | Fat | Protein | Carbs |
|---|---|---|---|---|---|
| Dry sausage | 30 g | 130 | 10 g | 9 g | 0.5 g |
| Salami | 30 g | 120 | 10 g | 7 g | 0.5 g |
| Smoked salmon | 50 g | 100 | 5 g | 13 g | 0 g |
| Can of tuna (in oil) | 1 can (80 g) | 170 | 10 g | 20 g | 0 g |
| Chicken breast (pre-sliced) | 50 g | 55 | 1 g | 12 g | 0 g |
Dry sausage and salami are ideal: shelf-stable, easy to carry, delicious with a cube of cheese. Check the label, some cheap versions contain dextrose.
Eggs
The most underrated snack. A boiled egg may not be sexy, but it's cheap, available everywhere, and has the perfect macro split for keto.
| Snack | Serving | Kcal | Fat | Protein | Carbs |
|---|---|---|---|---|---|
| Boiled egg | 1 large | 75 | 5 g | 6 g | 0.5 g |
| Deviled eggs (2 pieces) | 2 halves | 130 | 10 g | 7 g | 0.5 g |
Tip: boil 6 to 8 eggs on Sunday, keep them in the fridge. Snack ready for the whole week.
Vegetables with dip
For when you want something fresh and crunchy.
| Snack | Serving | Kcal | Fat | Protein | Net carbs |
|---|---|---|---|---|---|
| Cucumber + cream cheese | 100 g + 30 g | 115 | 9 g | 4 g | 3 g |
| Celery + guacamole | 3 stalks + 50 g | 100 | 8 g | 2 g | 3 g |
| Radishes + butter | 5 pieces + 10 g | 80 | 7 g | 0.5 g | 1 g |
Radishes with a bit of butter and coarse salt: sounds odd, tastes surprisingly good. A French classic, actually.
Want to know if a snack fits your daily budget?
Take a photo of the label or the product, and Avo (the AI coach in Ketomi) tells you instantly whether it fits, how much you can have, and the macros.
Try Ketomi free for 7 days →Keto snacks: homemade
More options if you have 10 to 15 minutes. These can be made in bulk and eaten all week.
Cheese crisps
Grate aged cheese, make little piles on parchment paper, 10 minutes in the oven at 180 C. Done. Crunchy, salty, addictively good. Per 4 crisps: about 160 kcal, 12 g fat, 11 g protein, 0 g carbs.
Fat bombs
Mix butter, coconut oil and a little cocoa powder. Pour into an ice cube tray, let set in the freezer. Per piece: about 100 kcal, 11 g fat, 0.5 g protein, 0.5 g carbs. Ideal when you want to up your fat intake without eating a whole meal.
Avocado with everything
Half an avocado, a dollop of sour cream, pinch of salt, optionally pieces of bacon. Per half avocado: 160 kcal, 15 g fat, 2 g protein, 2 g net carbs. Fills you up, fits any daily plan.
Custom nut mix
Make your own trail mix: macadamia, pecans, some coconut flakes (unsweetened), and optionally a few pieces of dark chocolate (85% or higher). Portion 30-gram bags. That way you avoid emptying the whole jar.
Egg muffins
Whisk 6 eggs, mix with chopped vegetables (spinach, bell pepper, onion), pour into a muffin tin, 20 minutes in the oven at 180 C. Makes 6 muffins. Per piece: 80 kcal, 5 g fat, 6 g protein, 1 g carbs. Keeps three days in the fridge.
Snacks that look keto but aren't
These are the pitfalls. Products that look healthy or are sold as "low carb," but break your ketosis:
- Granola bars (even the "sugar-free" ones). Almost always full of maltodextrin, dates or honey. Often 15 to 25 grams of carbs per bar.
- Rice cakes. Pure carb, 7 to 8 grams per cake. Two cakes and you're at half your daily budget.
- Fruit yogurt. Even "low-fat" yogurt often contains 12 to 15 grams of sugar per cup. Instead, have full-fat Greek yogurt (note: only the unsweetened version).
- Dried fruit. Raisins, dates, dried mango: concentrated sugar bombs. Avoid on keto.
- Cereal and granola. Even "protein" versions are full of oats and sugar.
- Smoothies. Most supermarket smoothies contain 30 to 40 grams of sugar. Fruit plus juice plus yogurt is a carb cocktail.
Smart snacking on keto: the strategy
A few practical tips to keep snacking workable on keto:
Snack strategy in 5 points
- Prep on Sunday. Boil eggs, make cheese crisps, portion nuts. During the week, you just grab.
- Keep an emergency stash at work. A jar of macadamias or almonds in your drawer. No excuse to hit the vending machine.
- Combine fat plus protein. Cheese plus nuts, egg plus avocado, tuna plus olive oil. That fills you up longer than protein or fat alone.
- Drink water first. Hunger is often thirst. Drink a big glass of water, wait 15 minutes, then check if you're really hungry.
- Count your snacks too. A "small bite" of 200 kcal, three times a day, is 600 extra kcal. That can seriously slow your results.
The top 10 in a row
If you remember just one thing from this article, let it be this list. The ten best keto snacks, sorted by convenience and availability:
- Cubes of aged cheese
- Boiled eggs
- Macadamia nuts (handful, 30 g)
- Dry sausage or salami
- Half avocado with salt
- Cucumber with cream cheese
- Can of tuna in oil
- Pecans
- Homemade cheese crisps
- Smoked salmon
All easy to find, affordable, and proven keto-friendly. No special orders needed.
How Ketomi helps you snack
Not sure if something fits? Take a photo of the product or label and send it to Avo in the Ketomi app. In seconds you know the macros, whether it fits your daily budget, and how much you can have. No looking up tables, no calculator needed.
Avo also tracks how many carbs you've had on a day, so you know how much room is left for a snack.