The Best Keto Diet Snacks and 9 Popcorn Substitutes
Looking for delicious and easy keto diet snacks?
Then, we have you covered with our best keto snack lists with snacks to buy or to make with little effort…
If you have questions about snacks for your keto diet or whether you should even be snacking whilst on a ketogenic diet, then go straight here…
This is also where you will find our discussion about whether popcorn is keto-friendly and our low carb popcorn substitutes.
I keep different types of keto snacks for different reasons and situations.
When I am out and about packaging and convenience is more important.
When I am at home, quick is still important, but I have way more options.
Since I’ve started on a keto diet, these are the snacks I always have on hand…
What type of snack are you looking for?
Are you looking for the easiest and best snacks you can buy, ones you can make yourself or the best low carb high fat options for when you travel?
Let's start with...
1 - Nut Butter
My best nut butter is Macadamia Butter as it has the highest fat count and the lowest net carb count of all nuts.
I always have a container of this macadamia or almond butter in the fridge.
Whenever I really need a bite to eat, I have a teaspoon of this nutritionally dense goodness.
If you find the macadamia butter too fatty, then try almond butter.
2 - String Cheese
3 - Olives
A salty fatty snack, which is low in carbs and low in protein.
4 - Low Carb Crackers
My favorite is these Paleo Thin Crackers. Their net carbs per portion (6 crackers) is 5 grams, so not impressively low, but still less than 1 gram per cracker.
They are made with almond and cassava flour and various seeds and flavoring.
The flours give them more of a biscuit texture, which is more appetizing than crackers that are made only with seeds.
5 - Seeds
I like all kinds of seeds, but my favorites are pumpkin and sunflower seeds.
If you ever wonder whether seeds are keto friendly and the best way to them, then you'll want to read our article - Are sunflower seeds keto?
6 - Cream Cheese
Cream Cheese is one of those must have items for your ketogenic kitchen.
For a quick bite, scoop out a teaspoon full and enjoy...
Or use as a dip with celery, cucumber or other low carb vegetables.
7 - Moon Cheese
If you are looking for a low carb crunchy snack, then give these a go.
8 - Avocado Slices
What can be easier than slicing up an avocado and enjoying the slices with salt, pepper and a little lemon?
9 - Epic Natural Meat Bars
Ideally, you don't want to snack on Keto. But if you must, then get all the best keto snacks here...
There are so many low carb ketosis snack recipes and even zero carb recipes available on the internet, that it can be a little overwhelming.
Find a handful of good and easy to make recipes and use them as your staple recipes.
These are some of my favorite savory snacks:
1 - Bone Broth
When you start out on a keto diet, this is probably the most important snack you can add to your diet.
Make your own or buy a good organic broth. (Click through on the picture below for our favorite.)
2 - Keto Friendly Cheese Crackers
Use Parmesan cheese and sesame seeds as a base and add any spices or herbs you may like.
Dried onion works well, so does paprika and oregano.
As you can see on the picture, I like rosemary on mine.
Grate the cheese and sprinkle them on parchment paper. Sprinkle over the sesame seeds and flavoring.
Bake in the oven for a few minutes until crispy.
3 - Egg Muffins
Make a batch and keep them in the fridge for when you need them.
I use whatever ingredients I have available and use this basic recipe as a base for all my ketogenic egg muffins.
4 - Roll Ups
Your options for roll ups are unlimited. Roll ham, turkey or pepperoni slices around cream cheese, feta or any other cheese you like.
For a less meaty snack, make your roll ups with cucumber or zucchini ribbons.
5 - Bacon Slices
It is the perfect snack for any time.
Make extra and keep them in your fridge or just bake a few slices in the oven when you feel like a bite to eat.
6 - Bacon and Egg Balls
I make these by grilling a few slices of bacon in the oven until crispy. Once they are cold I crumble them into small pieces.
At the same time I hard boil eggs, which I mix with butter, low carb mayonnaise, salt and pepper.
The egg mixture gets spooned into little balls and are then rolled in the bacon pieces. Yum...
7 - Pepperoni Chips
Bake thinly sliced pepperoni slices in the oven until crisp.
They are great with dips or cheese or just on their own.
8 - Zucchini Chips
Slice zucchinis very thin and bake in the oven until crispy.
You can bake them, just as they are or add salt with pepper or paprika.
Add a thin coating of Parmesan cheese and you have a divine snack.
9 - Zucchini Pizzas (or any zucchini snack food)
For these goodies, use zucchini as a pizza base.
Top zucchini slices with a low carb marinara sauce or homemade salsa, cheese and pepperoni slice.
Bake in the oven for a few minutes until the cheese is melted and crispy.
Click on the image to go to the recipe.
For more zucchini snack food ideas check out our zucchini finger food recipes.
10 - Sardine Butter
I know this may sound a little weird, but it is a high fat zero carb snack that will get you through any salt craving you may have.
Mix a tin of sardines with three ounces of butter.
Store it in the fridge and enjoy a teaspoon full when you need a salty fat boost.
11 - MCT Oil and Butter Coffee
I usually have coffee with MCT oil and grass fed butter for breakfast, but it also makes for an excellent snack whenever you are a little hungry.
I prefer Bulletproof Brain Octane Oil, but if you prefer a more affordable option, then this C8 and C10 MCT oil blend is good value.
12 - Cucumber Boats
Cut a cucumber in half, remove the seeds and fill them with cream cheese or tuna mayo or cheese and ham.
13 - Meat Balls
Whenever I make meat balls, I make extra ones for snacks. I form these into smaller bite size balls that is perfect for a quick mouthful.
I keep them in the refrigerator for up to four days and if there are any left I will freeze them.
14 - Chicken Drumsticks
I like leftover food as ketosis snacks, because the food I cook is generally higher in fat and low in carbs so is automatically keto friendly.
It is also cheaper than most ketogenic snacks that you will buy.
When I make almost any chicken dish, I will add extra drumsticks or wings, so that I can store them for when I need a snack.
For a portable snack, they are great when fried crisply in the oven, without any sticky or messy sauce.
15 - Tuna Bites
Cut thin cucumber slices and top with tuna and keto friendly mayonnaise.
Some sweet snacks...
16 - Caramel Coated Nuts
These are simple to make and beyond good.
Every time I make them, I want to get up and do a happy dance.
This is a super indulgence and the carbs add up really quickly, so enjoy them as the exception rather than the rule.
It is best to make them with pecan nuts because of the lower net carbs.
But as you can see here I made them with walnuts as that was what I had available.
Keep an eye on your nuts in the oven and don't overcook them. I have burnt a few batches. 🙁
You want your sauce dark, but not burnt. Keep the temperature low and continue to stir.
I often take mine off the heat too early, because I am scared of burning it. It still tastes great, but does not stick well to the nuts and may be a little runny.
17 - Fat Bombs
Fat bombs are morsels packed with fat, some protein and usually with almost no or very little net carbs.
This is a really good way to get more fat into your diet without upping your protein too much.
For more on my favorite fat bomb recipe book, click on the recipe book below to see it on Amazon...
18 - Avocado Chocolate Mousse
Some would call these fat bombs, but this mousse is so divine that it deserves to stand on its own.
I generally use perfectly ripe avocado pears for this mousse, so it is also a good way to use up over ripe avocados.
It doesn't need much mixing, but you definitely don't want green bits in your mousse, so be sure to mix it until everything is thoroughly combined.
Experiment with all these ingredients according to your own taste. You may prefer less or more sweetener and the same with the cacao.
19 - Keto Cookies
Most normal cookie recipes can be converted to keto friendly versions.
For our favorite cookie recipes that either convert old favorites to low carb sugar free versions or brand new ketogenic inspired recipes check out our easy keto cookies roundup.
If you'd rather want to buy pre-made lchf cookies, then check out the range at Amazon. My favorites are the Quest protein cookie and the Fat Snax Cookies
20 - Berries and Cream
Enjoy fresh berries with heavy whipping cream.
Blend frozen berries with cream for a healthy ice cream snack.
21 - Low Carb Hot Chocolate
This is my friend Martie's go to keto treat.
She mixes 1 teaspoon of cocoa powder, 2 teaspoons of sweetener, hot water and a little cream for a keto friendly evening treat.
The best keto on the go snacks are the ones that are easily packaged in small portions, easily fit into your hand and is not messy to eat.
My number one on the go choice is…
1 - Nuts
I always carry nuts with me, so I never have to worry that I need something to eat and have nothing with me.
As you know, all nuts are not made equal and have different net carbs. The three best nuts based on net carbs are pecan nuts, macadamia and Brazil nuts.
For the most and the least keto friendly nuts, check out this picture from Diet Doctor.
My other favorites are...
2 - Jerky
You can almost say jerky was made for keto. 🙂
3 - Dark Chocolate
I like Choco Perfection's small 0.36 ounce chocolate bars.
These delicious European style chocolates are sweetened with erythritol.
5 - Roasted Seaweed
A salty treat low in net carbs and protein.
7 - Salami Sticks
Salami sticks are great low carb high fat snacks as long as they have no cereal or wheat based fillers and no added sugar or corn. Double check labels.
8 - Pork Rinds
These flavored pork rinds are packaged in individual 0.7 ounce packs and is a great zero carb snack to carry with you.
I like the rosemary and Sea salt flavor, but they are also available in Malabar black pepper and Habanero.
9 - Ketone Sachets
Exogenous ketones give you fast energy and is the perfect keto snack for hikers.
These sachets are expensive so I only use them when I am out hiking. If you travel a lot for work, they can also be helpful.
10 - Home Made Snacks
Many of the snacks listed above in the in the Keto Snacks to Make at Home section is ideal as on the go snacks.
My favorites to carry with me are the egg muffins, meat balls and drumsticks as savory snacks and fat bombs or cookies for when I need something sweet.
From my experience, the best affordable ketogenic snacks are the ones you make yourself or leftovers from lunch or dinner.
Check out the list of ketogenic snacks to make yourself here.
More affordable options include...
1 - Pork Rinds
Pork rinds is the perfect no carb high fat snack. You'll find that prices and quality may vary a lot between brands.
They are one of those essential items that is a must have in your keto kitchen.
You'll want them not only for snacking, but also for breading and toppings. They are great for that crunchy taste in many dishes where we normally would use bread crumbs.
So stock up on this well priced best seller...
2 - Seeds
Seeds are generally a well-priced affordable snack option. Mix a few different types together and enjoy as a quick ready-made snack.
3 - Hard Boiled Eggs
Maybe not an original idea, but easy to make and the perfect snack to have on standby.
They are also perfect if you are trying out an egg and fat fast.
4 - Tuna and Vegetable Snacks
Like I discussed earlier, thinly sliced cucumber with tuna and mayo makes for an affordable keto snack and so does tuna, mayo wrapped in lettuce leaves.
5 - Leftovers
If you are eating keto on a tight budget, then one of your best option for keto diet snacks are leftovers from your meal the night before.
Here are some quick answers to the questions I get most often...
Not really, but if you want to, it is okay. As long as you are sure that you are hungry and not thirsty.
Sometimes I find that I feel like something to eat, but then realize what my body really need is water.
So when you feel like a bite why not first check whether you are not thirsty?
When you follow a ketogenic diet, you most likely are not hungry and don’t need to snack. If you are not hungry, don’t eat.
Put the idea of having three meals and two snacks per day out of your head.
We only need to eat all the time when glucose is our main source of fuel. Fats keep us satisfied much longer.
If you feel like a snack though - have one.
Just make sure you have healthy low carb snacks on hand. I always have some keto friendly snacks at home and in my handbag.
I used to snack a lot and I still do occasionally, but now every time I have a snack I feel satisfied.
Every low carb ketogenic diet snack I eat contribute to my health as opposed to sky rocketing my insulin levels.
Also Read... Ketogenic Diet - Frequently Asked Questions
A good low carb snack is made from ingredients that are generally included in a ketogenic diet. Ideally it should be:
Generally you shouldn't need to snack, but when you do they should fit into your overall macros for the day.
Not sure what your macros are?
A good high fat low carb ketosis supporting snack will also help you to eat enough fat, when your meals may be a little light on fat.
It can also give you that energy boost you may need, especially before an exercise session.
By the way, if you are not sure whether you should be exercising on a keto diet, then check out our post here.
For ideas check out all the snacks on this page.
They are generally all good except for the few super indulgent snacks like the caramel coated nuts.
The last thing that make for a good LCHF snack is size.
It is called snack for a reason, make it small.
No it is not. 🙁
Sorry, corn is a grain and shouldn't be eaten on a keto diet. It is also high in carbs.
For many of us movies and popcorn go together. So what do you snack on at the movies that is keto friendly and not popcorn?
Personally, I steer away from the movies as much as possible, because the smell of popcorn is over powering and I have an emotional attachment with popcorn at the movies.
But when I do go or when I have a movie night at home, these are my favorite popcorn alternatives...
In this article - Is corn keto-friendly? - we break down why corn is not keto.
1 - Roasted Nuts and Seeds
I roast pecans or walnuts in the oven with salt until lightly brown.
2 - Jerky
If it is the saltiness that you are after, then jerky is a good option. It is very low in carbs, but do check the ingredient list for added sugar.
3 - Moon Cheese
If crunchy is what you are looking for, then this is one of my favorite substitutes to popcorn. I also like that they kind of feel and look like popcorn.
4 - Just the Cheese Bars
These bars are made from all natural Wisconsin cheese and are baked to achieve the perfect crunch.
With 12 grams of fat, 8 grams of protein and less than 1 gram of net carbs per serving these are perfect as a crunchy low carb movie snack or any time on the go snack.
5 - Homemade Cheese Crackers
It is convenient to buying moon cheese balls or cheese bars when you go to the movies, but when I watch a movie at home, I usually make them myself.
You can use any cheese, but for its sharp taste I like Parmesan.
6 - Salami Chips
These are quick to make. Just slice your salami very thin and bake in the oven for a few minutes until crispy.
7 - Pork Rinds
Check out my favorite ones here in the most affordable snack section.
8 - Olives
9 - Leanne Vogel's Keto Popcorn
Leanne makes these by frying pork belly pieces in coconut oil. She seasons them with sea salt and five spices.
Go here to see exactly how she makes it and for the recipe of her dipping sauce.
I know these are not exactly popcorn, but these popcorn substitutes are as close as you are going to get to keto popcorn.
Enjoy your next movie with a handful of any of these snacks...
Popcorn is not keto-friendly! But don't worry - here are 9 of the Best Keto Popcorn Substitutes...
Still thinking about having popcorn and wondering how many carbs there are in popcorn, then...
So, you really want to have some popcorn and want to know how many carbs there are in a cup of popped popcorn, so that you can work it into your macros?
Then the short answer is:
There are approximately 7 grams of net carbs in a cup of popped popcorn.
Bare in mind that a small popcorn container at the movies contains at least 6 cups of popcorn.
Yeah - that is 42 grams of net carbs in a small box of movie popcorn!
The carbs add up really quickly.
In summary - from 1 ounce of popcorn kernels you'll get about 2 and a half cups of popped popcorn.
There are 22 carbs in these 2 1/2 cups of which about 4 is fiber, leaving you with 18 net carbs.
The short answer is not really. Peanuts are legumes and not nuts and legumes are not part of a keto diet.
There are a number of reasons why people do snack on peanuts and peanut butter on a ketogenic diet.
If your focus is to eat only food items that are strongly ketogenic, then you don't want to eat peanuts or peanut butter.
The same is true when you just start out on your ketogenic diet.
If however your focus is on your daily net carb intake, rather than the precise foods you eat, then go ahead and have raw peanut butter.
If you are in a maintenance phase, then you are probably more focused on your total net carbs for the day.
So have them if you want them.
Lastly be sure that you do not have a peanut allergy as it could affect your weight loss and general health.
If you ask for my personal view on whether peanut butter is good for keto.
Then my answer is no. But it may be different for you.
When you start out, give it a miss for a while and later if you want to introduce it back into your diet, experiment!
A fat bomb is a low carb high fat treat that can be savory or sweet.
They are generally made with three main ingredient groups:
The fats help to stabilize blood sugar and gives you an energy boost.
The bacon and egg balls I listed above is the perfect example of a savory fat bomb.
There are so many sweet fat bombs. One of my personal favorites is berry with cream cheese, full fat cream or butter, sweetener and vanilla.
Do we really need fat bombs?
If you are very young, you may not have an extreme fat aversion.
But if you are in your thirties or older, you may be from the generations that were constantly bombarded with how bad fat is.
For many of us, eating fat is completely unnatural and when we start an LCHF diet it is often hard to eat enough fat.
The idea of fat bombs may still be hard to stomach, but because of their size may be easier to do than adding lots of butter to food or eat fatty meat.
Fat bombs can give you a quick boost of energy before gym and is a great healthy way to indulge in a little healthy sweetness.
It is good to always be prepared. Have some good healthy snacks on hand.
Don't make snacking a habit. Only eat if you are hungry.
We'd like to hear which snacks you buy regularly and which are your On the Go favorites?
If you are on a budget, which is your most affordable keto snack and what keto diet snacks do you splurge on?