The Best Keto Diet Snacks and 9 Popcorn Substitutes

Are you looking for delicious and easy keto diet snacks?45 Keto Snack Ideas

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 while on a ketogenic diet, then go straight here

We also discuss 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 are 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…

This post contains affiliate links. I earn a small commission from qualifying purchases made through these links. This is at no additional cost to you and helps me create this content.

Best Keto Diet Snacks

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...

Best Keto Snacks to Buy

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) are 5 grams, so they are 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 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? 

List of 10 snacks

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, 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

These are somewhat pricey.

I love them, though, as they are made with top-quality ingredients like grass-fed beef, wild-caught salmon, and 100% natural pork.

10 - All our On the Go Snacks

See them here...

Ideally, you don't want to snack on Keto. But if you must, then get all the best keto snacks here...

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21 Amazing Snacks to Make for the Keto Diet

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, easy-to-make recipes and use them as your staple recipes.

To Make

These are some of my favorite savory snacks:

1 - Bone Broth

When you start out on a keto diet, this is probably the most essential snack you can add to your diet.

Make your own or buy an excellent organic broth. (Click through on the picture below for our favorite.)

Beef Bone Broth

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 do paprika and oregano.

As you can see in 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.

Keto Friendly Cheese Crackers

3 - Egg Muffins

Make a batch and keep them in the fridge when you need them.

I use whatever ingredients I have available and 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.

Make your roll-ups with cucumber or zucchini ribbons for a less meaty snack.

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 rolled into 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.

Keto Friendly Snack Swaps

9 - Zucchini Pizzas (or any zucchini snack food)

For these goodies, use zucchini as a pizza base.

Top zucchini slices with low-carb marinara sauce or homemade salsa, cheese, and pepperoni.

Bake in the oven for a few minutes until the cheese is melted and crispy.

Click on the image to go to the recipe.

Low Carb Bites

Check out our zucchini finger food recipes for more zucchini snack food ideas.

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 of the butter 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 an excellent snack whenever you are a little hungry.

I prefer Bulletproof Brain Octane Oil, but if you prefer a more affordable option, this C8 and C10 MCT oil blend is good value.

If you'd like to know more about MCT oil, then check out my comparison of the best C8 and, for the best value, the best MCT oil, which is a C8 and C10 blend, but still very potent.

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 - Meatballs

Whenever I make meatballs, I make extra ones for snacks. I form these into more petite bite-sized balls 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 they are 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 to 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.

And now

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 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 I had them available.

Easy Sweet Keto Snacks to Make
What you need
  • ½ a cup of pecan nuts
  • 2 tablespoons of unsalted butter
  • 3 tablespoons of heavy cream
  • 1 heaped tablespoon of a sweetener like erythritol
  • ½ a teaspoon of vanilla
  • A pinch of salt
What you do
  • Lightly roast the nuts in the oven
  • Add the butter, cream, and sweetener to a small pan
  • Stir over medium heat until the sweetener is dissolved and the color starts to darken
  • Add the vanilla and keep stirring
  • Reduce the heat and keep stirring until the caramel is dark brown
  • Remove from the heat and add the salt and nuts
  • Coat the nuts thoroughly with the sauce
  • Pack the nuts on parchment paper and place them in the refrigerator for about half an hour

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 maybe a little runny.

17 - Fat Bombs

Fat bombs are morsels packed with fat, some protein, and usually with almost no or minimal net carbs.

This is a perfect 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.

Avocado Chocolate Mousse Snack
What you need
  • 3 tablespoons of heavy cream
  • ½ an avocado
  • 1 heaped tablespoon of a sweetener like erythritol
  • 1 tablespoon of good quality dark cacao
  • ½ a teaspoon of vanilla
What you do
  • Whip the cream together until stiff, if not already stiff
  • Add the avocado and mix all together
  • Add the sweetener, cacao, and vanilla and mix until mixed through
  • Allow it to cool down in the fridge for 10 minutes and enjoy...

I generally use perfectly ripe avocado pears for this mousse. This is an excellent way to use up overripe 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.

Top 10 Low Carb Snacks - On-the-Go

The best keto on-the-go snacks are the ones that are neatly packaged in small portions, easily fit into your hand, and are not messy to eat.

My number one on-the-go choice is…

1 - Nuts

I always carry nuts with me, so I never 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. 

4 - Nut Butter Sachets

5 - Roasted Seaweed

A salty treat low in net carbs and protein.

6 - Quest Bars

Perfect for on the go or after a workout.

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 2.5-ounce packs and are a tremendous zero-carb snack to carry with you.

I like the Pink Himalayan Sea Salt flavor, but they are also available in Chili Lime, BBQ, Crackling Maple Bacon, and Sea Salt & Pepper.

9 - Ketone Sachets

Exogenous ketones give you fast energy and are the perfect keto snack for hikers.

These sachets are expensive, so I only use them when hiking. If you travel a lot for work, they can also be helpful.

10 - Home Made Snacks

Many snacks listed above in the Keto  Snacks to Make at Home section are ideal on-the-go snacks.

My favorites to carry with me are the egg muffins, meatballs, and drumsticks as savory snacks and fat bombs or cookies for when I need something sweet.

On the Go

Most Affordable Ketogenic Snacks

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 are usually keto-friendly, but not always. See what makes them keto or not.

You'll also find that prices and quality vary a lot between brands. Read all about the best pork rinds for snacking and breading in this review. 

I love them, and they are one of those must-have items in any keto kitchen.

Enjoy them as a snack and for breading and toppings. They are great for that crunchy taste in many dishes where we usually use bread crumbs.

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 them 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. 

Commonly Asked Snacking Questions

Here are some quick answers to the questions I get most often...

Should I be Snacking on a Ketogenic Diet?

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 feel like something to eat, but then realize what my body really needs 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 primary 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 I feel satisfied every time I have a snack.

Every low-carb ketogenic diet snack I eat contributes to my health instead of skyrocketing my insulin levels.

Also, Read... Ketogenic Diet - Frequently Asked Questions

What is a Good Low Carb Snack?

A good low carb snack is made from ingredients generally included in a ketogenic diet. Ideally, it should be:

  • High in fat, which is why fat bombs and leftovers make great snacks.
  • Not too high in protein. If most of your snacks are high protein, then you may end up overeating protein in comparison to the amount of fat you consume.
  • Obviously, the lower the net carbs, the better, and even better if they are zero carbs.

Generally, you shouldn't need to snack, but they should fit into your overall macros for the day when you do.

Not sure what your macros are?

Then use this calculator to calculate your macros or read more here to learn more about macros. 

A good high fat, low-carb ketosis supporting snack will also help you eat enough fat when your meals might be a little light on fat.

For ideas, check out all the snacks on this page, and lastly, if you have to snack, keep your portion size small.

Is Popcorn Keto?

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 are keto-friendly and not popcorn?

I steer away from the movies because the smell of popcorn is overpowering, and I have an emotional attachment to popcorn at the movies.

But when I go or 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.  

Popcorn Alternatives

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, this is one of my favorite substitutes for 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 buy moon cheese balls or cheese bars when you go to the movies, but I usually make them myself when I watch a movie at home.

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 season them with sea salt and five spices.

Keto Popcorn Alternative

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 will 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...

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For more information or details on where to get these popcorn substitutes, scroll back up to our best low-carb snacks to buy and our favorite snacks, you can easily make yourself.

Still thinking about having popcorn and wondering how many carbs there are in popcorn, then...

How many carbs in popcorn?

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. 

Bear 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.

Can I eat peanut butter on a ketogenic diet?

The short answer is not really. Peanuts are legumes, and nuts and legumes are not part of a keto diet.

There are many reasons why people snack on peanuts and peanut butter on a ketogenic diet.

  • Peanuts and peanut butter are cheaper than nuts and nut butter, so it is more affordable than many other snacks for the ketogenic diet.
  • They are packed with fiber, so the net carb content is reasonable even though it may be higher than nut butter.

If your focus is on eating only strongly ketogenic food items, 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!

What is a Fat Bomb?

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:

  • Fat - like coconut oil, nut butter, low-carb mayonnaise, butter, cream, or avocado.
  • Flavoring - like sweeteners (stevia, xylitol, etc.), cacao, cinnamon, ginger, berry, lemon, or vanilla.
  • Add ons - like egg, salmon, bacon, chia seeds, nuts, coconut, etc.

The fats help to stabilize blood sugar and give you an energy boost.

The bacon and egg balls I listed above are the perfect example of a savory fat bomb.

There are so many sweet fat bombs. My personal favorites are 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 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 their size may be easier to do than adding lots of butter to food or eating 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.

In Conclusion

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? 


Noline is a therapeutic reflexologist who converted to the keto lifestyle after losing 55 pounds without counting calories or starving herself. She is a Professor Tim Noakes and the Nutrition Network student and feels compelled to share the low-carb lifestyle with as many people as possible. She does this at Essential Keto, where she shares resources, recipes, and experiences while working on losing that last 10 pounds.

Vicki - May 2, 2019

Can I get your Carmel pecans recipe?

    Noline - May 2, 2019

    Hey Vicki

    The recipe is on this page. It is number 16 under the snacks to make. Follow this link (caramel pecan) and then it is number 16.

    Sorry, with so many snacks and ideas on this page, it is hard to find. Enjoy them…

Mello - November 20, 2018

OMG! I made your caramel pecans. They are really good! Because of your warnings to be careful about burning the sauce I stirred and stirred for what seemed like an eternity – wondering if the sauce would ever get to that beautiful caramel color. I was so happy when I could see the change in the color. I will be making these for Xmas to add to my cheese platter. I am sure some of my guests will ask for the recipe.

    Noline - November 23, 2018

    Thank you so much for sharing. I burned my last batch. ­čÖü But it is really all about patience.

Sheri - August 26, 2018

I love my coffee I drink at least 6 a day just with milk wht can I put in it instead of milk

    Noline - August 26, 2018

    I also love my coffee and probably drink too much. In the morning, I add butter and MCT oil or coconut oil to my coffee. Later in the day I drink it black, but you can also add cream or maybe a nut milk.

Janet - July 25, 2018

Can I drink a decaf venti latte with low fat milk sugar free vanilla and extra shot?

    Noline - July 28, 2018

    Not really. It has 19 grams of carbs. So, if you are trying to stay below 20 grams of net carbs, that is kind of your whole day’s allowance all in one.

    For tips to make better low carb coffee choices, check out this article from Vicky at TasteAholics.

RebeccaJ - March 20, 2018

How can Quest bars be a good Keto snack when they have 20+ carbs for one bar?

    Noline - March 22, 2018

    Hey Rebecca

    Quest bars have 20 grams of total carbs. Of that 14 grams are fiber and 2 grams are sugar alcohols. When we calculate net carbs, we deduct both of those. So there are 4 net carbs per bar.

    If you were to follow a variation of the ketogenic diet, where you count total carbs, then you’ll probably limit your snacks to small fat bombs that you make yourself.

Cheryl - February 2, 2018

Noline, do you have a recipe with exact measurements for your bacon and egg fat bombs, please?



Barbara Walker - November 28, 2017

I found that I needed snacks early on, until my body adjusted. After which, they did not appeal to me anymore.

    Noline - November 29, 2017

    Thanks for sharing Barbara.

    Once our bodies adjust to fat as our main fuel source, it is amazing how we have fewer cravings and the need for snacking goes away, isn’t it?

Vince - November 17, 2017

I love that you brought up the topic of whether people should be snacking or not. It’s such a contentious idea. Some people feel that they need to so they can stick to their diet. Others find that there are more benefits not to. I suppose the ideal is to not snack, as long as you’re getting enough nutrients and can stick to your approach.

But, it’s easy to see why snacking would be important for some people and situations.

    Noline - November 21, 2017

    Hi Vince,

    Yeah it is quite contentious. ­čÖé

    I agree with you it is best not to snack, but everybody needs to find the best way for themselves. Incorporating snacking into a ketogenic lifestyle is one way to find a good middle ground and also add a bit more fat if needed.

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