Even the most experienced ketogenic diet followers can find themselves facing tough food decisions from time to time. When your stomach is rumbling and your taste buds are being tempted by high-carb options, giving in to hunger can throw you out of ketosis.
But if you’re prepared and knowledgeable about what types of keto-friendly snacks are available, you’ll be less likely to throw yourself off track.
Let’s curb your hunger and make snack time easier with these healthy keto snacks that won’t kick you out of ketosis. We’ve linked to each recipe creator but have modified some recipes slightly to make them even more keto-friendly. Enjoy!
Keto fat bomb recipes
Yes, you read that right. Fat bombs! The term sounds strange but these little morsels of delight will keep your body in ketosis and a smile on your face. They’re simple to make and even easier to enjoy.
Fat bombs are made up of at least 85% fat so they’re designed for the ketogenic diet. They’re small enough for a snack yet full of enough high-fat, low-carb ingredients to satisfy and energize .
We’ve included some basic fat bomb recipes along with a few fun versions. Feel free to experiment a bit and create your own as well. In general, a fat bomb should start with a healthy fat like coconut oil, almond butter, or cream cheese. You’ll then flavor the fat with a low-carb option like vanilla extract, spices, or cacao powder. There are keto-friendly sweeteners you can use as well. Finally, ingredients can be added for texture such as nuts, shredded coconut, or crumbled bacon.
Lemon Cheesecake Fat Bombs (3.6 net carbs per bomb)
Satisfy your sweet tooth with these fat bombs that taste just like everyone’s favorite creamy, rich dessert. These are a little higher in carbs so don’t indulge too much.
¼ cup coconut oil
¼ cup unsalted butter, softened
4 oz cream cheese, softened
2 tbsp sweetener
1 oz fresh lemon juice
Zest of one lemon
- Mix coconut oil, unsalted butter, cream cheese, and sweetener together with a hand mixer until smooth. Stir in lemon juice and zest.
- Spoon into silicone molds (making 12 servings) and freeze until firm. Keep frozen until enjoyed.
Mini Pizza Egg Bakes (4.2 net carbs per bomb)
Pizza and Egg bakes… what a dream made in heaven that screams delicious at you.
3 large eggs, separated
4 tablespoons shredded mozzarella cheese
1 teaspoons Italian herb blend
2 large black olives, sliced
4 large mild pepper rings
1 tablespoon diced red bell pepper
1 tablespoon tomato sauce
1. Sprinkle 1 tablespoon shredded mozzarella cheese and the Italian herb seasoning into each microwave or oven safe dish.
2. Beat the egg whites gently (not too frothy).
3. Pour the whipped egg whites into each container equally and microwave for 1 ½ to 2 minutes or until the whites are fully cooked.
4. Beat the egg yolk and lightly scramble.
5. Fold the pizza toppings into the yolk and remove from heat.
6. Top the pizza bases with ½ tablespoon tomato sauce each.
7. Add scrambled egg yolk and the remaining mozzarella cheese and heat for 20 seconds in the microwave or broil in your oven until the cheese is melted and bubbly. Enjoy!
Jalapeno Popper Bombs (2.1 net carbs per bomb)
Craving a little spice? These bombs will get your taste buds moving with plenty of heat and crunchy bacon.
3 oz cream cheese, softened
3 slices bacon
1 jalapeno pepper
½ tsp dried parsley
¼ tsp onion powder
¼ tsp garlic powder
Salt and pepper to taste
- Fry 3 slices of bacon in a pan until crisp.
- Remove bacon but reserve remaining grease. Cool bacon completely.
- Deseed jalapeno and dice into small pieces.
- Mix cream cheese, jalapeno pieces, and spices together. Season with salt and pepper.
- Add bacon fat to cream cheese mixture and mix until solid.
- Crumble bacon and set on a plate. Roll cream cheese mixture into 3 balls and then roll in crumbled bacon.
- Enjoy immediately.
Strawberry Rhubarb Swirl Ice Cream (3.6 net carbs per serving)
Ice cream has never looked so appealing. Strawberry and Rhubarb are a match to be reckoned with.
Strawberry Rhubarb Sauce:
2 tablespoons granulated stevia/erythritol blend
½ teaspoon xanthan gum
1 tablespoon water
1 teaspoon lemon juice
½ cup sliced strawberries
½ cup diced rhubarb
16 ounces heavy whipping cream
½ tablespoon vanilla extract
½ cup granulated stevia/erythritol blend
¾ cup unsweetened almond milk
For the strawberry rhubarb sauce:
1. In a medium saucepan, combine the sweetener and xanthan gum.
2. Gradually whisk in water and lemon juice until combined.
3. Add strawberries and rhubarb and bring saucepan to medium heat, stirring frequently.
4. Heat mixture until the rhubarb softens (five minutes) and then remove from heat. Let sauce cool to room temperature before adding to the ice cream.
For the ice cream:
1. In a large bowl, combine heavy whipping cream, vanilla, and sweetener.
2. Using an electric mixer, whip the mixture until stiff peaks form.
3. Gradually add the almond milk, blending between each addition. Beat mixture until it re-thickens slightly.
4. Transfer mixture to ice cream machine and freeze.
5. Once the mixture has reached the creamy texture of ice cream, transfer it to a freezer-safe container. Add the strawberry rhubarb sauce and swirl together with a spoon. Cool in freezer for 2-3 hours before serving.
Chocolate Chip Cookie Dough Fat Bombs (2 net carbs per bomb)
Who says you can’t eat cookie dough? These tasty fat bombs are great for a late-night snack or right before a workout session.
8 oz cream cheese, softened
1 stick salted butter
½ cup creamy peanut butter
1/3 cup sweetener
1 tsp vanilla extract
4 oz stevia sweetened chocolate chips
- Cream all ingredients together in a stand mixer.
- Refrigerate mixture for 30 minutes.
- Using a cookie scoop, scoop mixture into 20 balls and place on a parchment-lined surface.
- Freeze for 30 minutes. Refrigerate until enjoyed.
Keto snack recipes
Looking for something a bit more fulfilling? These keto snack recipes will hit the spot. They’ll take a little more time to prep so try whipping up a few batches of snacks over the weekend. Then you can easily grab them during the week when you’re busy.
Cucumber Bites (4.2 net carbs per serving)
Light yet satisfying, these simple cucumber snacks are great for an afternoon pick-me-up.
1 8 oz package cream cheese, softened
1 tbsp bell pepper, finely chopped
1 tbsp onion, finely chopped
1 tsp dill weed
- In a mixing bowl, combine cream cheese, pepper, chives, dill weed, and onions until well incorporated.
- Cut cucumbers in half lengthwise. Remove the seeds and fill halves with cream cheese mixture.
- Cut into 8 serving pieces and enjoy.
Bacon Wrapped Pickles (1.8 net carbs per serving)
Everything in life is better with bacon. These are best served warm so whip up a batch to share with friends.
12 mini dill pickles
1 8 oz package cream cheese, softened
1.5 cups shredded Cheddar cheese
1 clove garlic, chopped
12 slices bacon, cut in half
- Preheat oven to 350°F. Cut pickles in half and remove seeds.
- In a mixing bowl, combine cream cheese, Cheddar, and garlic.
- Spoon cream cheese mixture into pickles and wrap with half a slice of bacon.
- Place on a parchment-lined baking sheet and bake about 15 minutes or until mixture is warm and bacon is crispy.
- Enjoy immediately.
Keto Mousse (1.3 net carbs per serving based on 4 servings)
Sometimes, you just need dessert. This mousse is the perfect keto-friendly option.
2 oz unsalted butter, softened
2 oz cream cheese, softened
3 oz heavy whipping cream, whipped
1 tbsp cocoa powder
Stevia, to taste
- Mix butter with sweetener.
- Add cream cheese and mix until smooth.
- Stir in cocoa powder.
- Gradually add whipped heavy cream to mixture.
- Place in glass baking dish or individual serving glasses and refrigerate for at least 30 minutes.
Keto Soft Pretzels (1.5 net carbs per serving)
You don’t have to give up all your favorites when you go keto. Here’s a soft pretzel recipe that will have you feeling like you’re at the ballgame.
3 cups shredded mozzarella cheese
4 tbsp cream cheese, softened
1.5 cups almond flour
2 tsp xanthan gum
2 eggs, room temperature
2 tsp dried yeast
2 tbsp warm water
2 tbsp butter, melted
1 tbsp pretzel salt
- Preheat oven to 400°F.
- In a microwave-safe dish, add mozzarella cheese and cream cheese. Microwave in 30 second increments, stirring in between. Continue until fully melted.
- In another bowl, dissolve yeast in warm water and allow to active for 2 minutes.
- Using a dough hook attachment in a stand mixture, mix almond meal and xanthan gum.
- Add eggs, yeast mixture, and 1 tablespoon of melted butter. Mix well.
- Add cheese mixture and knead for 5-10 minutes or until fully combined.
- Separate dough into 12 balls. Roll each ball into a long log shape and twist into a pretzel shape.
- Place pretzels on a parchment-lined baking sheet, leaving space between to rise.
- Brush pretzels with remaining butter and sprinkle with pretzel salt.
- Bake for 12-15 minutes or until golden brown.
- Cool and enjoy!
Pizza Pepperoni Bites (0.3 net carbs per serving)
Craving pizza? We’ve got you covered. These bites will satisfy yet keep your body in ketosis without missing a beat.
24 slices pepperoni
1.5 cups shredded mozzarella cheese
¼ cup pizza sauce
¼ cup sliced black olives
Chopped parsley for garnish
- Preheat oven to 400°F. Slice 4 slits in each slice of pepperoni, keeping centers intact, so they can create a cup.
- Place a slice in each well of a mini muffin tin.
- Bake pepperoni until slightly crispy, about 10 minutes. If there is excess grease, use a paper towel to blot away.
- Turn on broiler. Scoop a small spoonful of mozzarella into each pepperoni cup. Follow with a layer of pizza sauce and another layer of mozzarella. Top with a couple olive slices.
- Broil until cheese is melted, about 2 minutes.
- Garnish with parsley if desired and enjoy immediately.
Stuffed Mushrooms (1 net carb per serving)
This keto-friendly version of this appetizer is rich and satisfying. They’re great for a social event or making in large batches to enjoy throughout the week.
20 Baby Bella mushrooms
2 sausage links, meat removed from casings
1 cup shredded Cheddar cheese
¼ cup onion, diced
1.5 tsp garlic, minced
Salt and pepper to taste
- Preheat oven to 350°F. Remove stalks from mushrooms and dice. Place in a bowl with diced onion.
- Cook sausage. Remove from pan and set aside to cool.
- Add onions and stalks to the same pan. Add garlic and cook for several minutes or until onions are translucent.
- Transfer to a bowl and combine with sausage and Cheddar. Season with salt and pepper to taste.
- Scoop sausage mixture into mushroom caps and bake on a parchment-lined baking sheet for 20 minutes.
- Enjoy immediately.
Healthy keto snacks that are ready to eat
Don’t have time to whip up a keto-friendly snack? That’s okay! We’ve got plenty of ready-to-eat options for you. Total net carbs will vary based on the brand and/or serving size. Calculate net carbs quickly with this formula.
Beef jerky is a great option for keto-followers. You can buy it at gas stations or supermarkets on the go and there are plenty of varieties and flavors to choose from.
Just be careful with additional ingredients and flavorings. Some pack a few too many calories.
Also, because you’re looking for high-fat snacks, skip the lean meats and those marketed as protein snacks.
Look for full-fat cheese to munch on. Laughing Cow is a favorite brand amongst keto followers. String cheese is another great option. Just stay away from skim varieties.
Pork rinds are the chips of the keto world. They’re carb-free, high in fat, and contain just the right amount of protein. Eat them plain or dip them into a keto-friendly dip. You can also use ground pork rinds as a substitute for bread crumbs in recipes.
For the most part, fruits are a no-go on a ketogenic diet. But avocado is one (and an excellent) exception. They’re full of healthy fat and very low in net carbs. You can eat them as is, mash them into some keto-friendly guacamole, or add them to a salad or other dish for more fat and flavor.
Nuts and Seeds
Whether you’re looking for texture in a fat bomb, additional nutrition in a smoothie, or want to munch on them straight, nuts and seeds are a keto followers dream. If you’re looking for snacks, try macadamia nuts, pecans, walnuts, or almonds. Chia and hemp seeds are a fantastic way to add texture and nutrition to certain recipes. Nuts can be high in protein though so make sure you’re not taking in too much.
Kale is high in fiber and low in calories. It doesn’t have any fat but it’s still a great keto-friendly snack. You can go through the trouble of making your own but buying them prepackaged is much easier. If you’re buying a flavored option, be sure to check the packaging for excessive additional ingredients or hidden calories.
Whether you boil them yourself or buy them peeled and ready to go from the store, hardboiled eggs are a great snack that can be enjoyed any time of day without throwing you out of ketosis.
Quest Protein Bars
Quest Protein Bars are well-known in the keto community because of their great taste and low net carb counts. While they shouldn’t be enjoyed several times a day, they are a great ready-to-go keto snack that you can keep in your car, purse, or backpack for hunger emergencies.
There are several flavors to choose from. The Blueberry Muffin is great for the morning while any of their sweeter options, like Apple Pie or Chocolate Peanut Butter, will satisfy afternoon and evening sweet tooth cravings.
Smart keto snacking tips
When hunger strikes, you can start to think a bit irrationally. All you want to do is curb your hunger but choosing the wrong snack just one time can throw you out of ketosis and leave you with regret and frustration. Here are a few smart snacking tips that will keep you in ketosis and out of your own way.
- Always be prepared
Having snacks with you at all times will prevent a hunger disaster. Keep a few bags of nuts in your car. Grab some beef jerky before running out the door. If you have the time to plan, bring cheese, veggies, or any of your homemade keto snacks with to the office. By preventing yourself from reaching advanced stages of hunger, you’ll be less likely to fill up on not so healthy options.
- Check labels
If you do find yourself out, hungry, and without a snack, it’s okay to stop and grab something. Just take the time to thoroughly examine the label. Look out for preservatives or fake ingredients. A good rule of thumb is to find packaged foods with five ingredients or less.
- Look out for high calorie options
Despite being seemingly keto-friendly, some prepackaged options, like beef jerky, can have additional ingredients that quickly raise calorie counts. Even if you keep your carb intake incredibly low, excessive calories won’t help you out. Take the time to consider both the serving size and calorie count on the label before determining how keto-friendly a packaged snack is .
- Look for perishable options
In general, the longer a product’s shelf life, the less keto-friendly it is. If it’s in a box, it’s most likely not keto-approved. Consider options like celery sticks, hard-boiled eggs, or avocados, all which have a relatively short shelf life. But stay away from fruits (because of their high sugar levels) and high-carb vegetables (corn, peas, and potatoes).
Remaining in ketosis doesn’t mean you have to skip snack time. With a little planning and experimentation, you can find plenty of healthy keto snacks that will satisfy both your diet and taste buds.
- Wajeed Masood; Kalyan R. Uppaluri.
Treasure Island (FL): StatPearls Publishing; 2018 Jan-.