The hardest part of keto? Finding snacks that don't kick you out of ketosis! Regular snacks are loaded with hidden carbs that sabotage your progress.
But here's the good news: You don't have to be hungry between meals. These 20 keto snacks all have under 5g net carbs, are delicious, and keep you in ketosis. Let's dive in!
What Makes a Snack "Keto-Friendly"?
A true keto snack needs to meet these criteria:
- Under 5g net carbs - Keeps you in ketosis
- Moderate protein - Too much converts to glucose
- High healthy fats - Your primary fuel source
- No hidden sugars - Read labels carefully!
Example: 8g total carbs - 4g fiber = 4g net carbs ✅
35 Best Low Carb & Keto Snacks Under 5g Net Carbs
🧀 Cheese & Dairy Snacks
1. String Cheese 1g net carbs
Portion: 1 stick (28g)
Why it works: Portable, no prep, perfect for on-the-go. My favorite emergency snack!
Pro tip: Pair with 5 almonds for added crunch and healthy fats.
2. Cream Cheese & Celery 2g net carbs
Portion: 2 celery sticks + 2 tbsp cream cheese
Why it works: Crunchy, creamy, satisfying. The celery gives you volume without carbs.
Pro tip: Add everything bagel seasoning for extra flavor!
3. Parmesan Crisps 0g net carbs
Portion: 10 crisps
Why it works: Crunchy like chips but ZERO carbs. Buy pre-made or make at home.
DIY: Bake shredded parmesan at 400°F for 5 minutes - instant chips!
🥩 Protein-Based Snacks
4. Hard-Boiled Eggs 1g net carbs
Portion: 2 eggs
Why it works: Perfect macros (12g protein, 10g fat), super filling, meal-prep friendly.
Pro tip: Sprinkle with salt, pepper, and paprika. Game changer!
5. Pepperoni Slices 0g net carbs
Portion: 15 slices (30g)
Why it works: Salty, savory, satisfies pizza cravings without the carbs.
Pro tip: Microwave for 30 seconds for crispy pepperoni chips!
6. Beef Jerky (Sugar-Free) 3g net carbs
Portion: 1 oz (28g)
Why it works: Portable, shelf-stable, high protein. Perfect for travel.
Pro tip: Check labels! Many brands add sugar. Look for "0g sugar" versions.
🥑 Healthy Fat Snacks
7. Avocado with Salt 3g net carbs
Portion: 1/2 medium avocado
Why it works: Loaded with potassium (prevents keto flu), creamy texture satisfies cravings.
Pro tip: Sprinkle with everything bagel seasoning or hot sauce!
8. Macadamia Nuts 2g net carbs
Portion: 10-12 nuts (28g)
Why it works: Highest fat-to-carb ratio of any nut. Incredibly satisfying.
Pro tip: Pre-portion into bags - easy to overeat these delicious nuts!
9. Olives 1g net carbs
Portion: 10 large olives
Why it works: Salty, fatty, shelf-stable. Great for travel.
Pro tip: Try different varieties - kalamata, green, stuffed with garlic!
🥜 Nut & Seed Snacks
10. Almonds 3g net carbs
Portion: 23 almonds (28g)
Why it works: Crunchy, filling, packed with vitamin E.
Pro tip: Buy raw almonds and roast with sea salt for better flavor!
11. Sunflower Seeds 4g net carbs
Portion: 1/4 cup (30g)
Why it works: Takes time to shell, slows down eating, very satisfying.
Pro tip: Buy in-shell for built-in portion control!
12. Nut Butter (Almond/Peanut) 4g net carbs
Portion: 2 tablespoons
Why it works: Creamy, satisfying, stops sweet cravings fast.
Pro tip: Eat straight from spoon or with celery sticks. Avoid with keto bread (doubles carbs).
🥒 Veggie-Based Snacks
13. Cucumber Slices with Ranch 3g net carbs
Portion: 1 cup cucumber + 2 tbsp ranch
Why it works: Crunchy, refreshing, high-volume low-calorie snack.
Pro tip: Make your own ranch with sour cream, herbs, and mayo!
14. Bell Pepper Strips with Guacamole 5g net carbs
Portion: 1 medium pepper + 1/4 cup guacamole
Why it works: Sweet pepper + creamy guac = flavor explosion.
Pro tip: Use red/yellow peppers - they're sweeter and more satisfying than green!
15. Zucchini Chips (Homemade) 4g net carbs
Portion: 1 medium zucchini
Why it works: Crispy like chips, baked not fried, tastes like regular chips.
DIY: Slice thin, toss in olive oil + salt, bake at 225°F for 2 hours until crispy!
🍫 Sweet Treats (Keto-Friendly!)
16. Dark Chocolate (85%+ Cacao) 3g net carbs
Portion: 2 squares (20g)
Why it works: Satisfies chocolate cravings, rich in antioxidants.
Pro tip: Look for 90% cacao for even fewer carbs (1g net per square)!
17. Whipped Cream with Berries 4g net carbs
Portion: 1/4 cup berries + 2 tbsp whipped cream
Why it works: Feels like dessert, satisfies sweet tooth without sugar crash.
Pro tip: Use raspberries or blackberries - lowest carb berries!
18. Keto Fat Bombs 2g net carbs
Portion: 2 fat bombs
Why it works: High fat, satisfying, portable, tastes like candy.
DIY: Mix cream cheese + butter + cocoa powder + sweetener, freeze in ice cube tray!
🥤 Drink-Based Snacks
19. Bulletproof Coffee 0g net carbs
Portion: 1 cup coffee + 1 tbsp butter + 1 tbsp MCT oil
Why it works: Fills you up for hours, boosts energy, zero carbs.
Pro tip: Blend it! Don't just stir - you need foam for the best texture.
20. Bone Broth 0g net carbs
Portion: 1 cup
Why it works: Warm, comforting, rich in electrolytes (prevents keto flu).
Pro tip: Add a pinch of salt and butter for extra satiety!
🥑 Want More Keto Recipes?
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Browse Keto Recipes🧀 More Cheese & Dairy
21. Baked Parmesan Crisps 1g net carbs
Portion: 10 crisps (30g)
Why it works: All the crunch of a cracker with none of the carbs. Bake grated parmesan in spoonfuls at 200C for 6 minutes.
Pro tip: Make a double batch - they keep a week in an airtight tin.
22. Mascarpone with Cinnamon 2g net carbs
Portion: 60g
Why it works: Tastes like cheesecake filling and takes ten seconds. The fat content keeps you full for hours.
Pro tip: A few drops of vanilla extract makes it taste sweeter without any sweetener.
🥩 More Protein Snacks
23. Prosciutto-Wrapped Melon-Free Bites 1g net carbs
Portion: 4 pieces
Why it works: Prosciutto wrapped around cream cheese and a basil leaf. Salty, rich and genuinely quick.
Pro tip: Chill 10 minutes before serving so they hold their shape.
24. Tuna Salad in Cucumber Cups 2g net carbs
Portion: 6 cups
Why it works: Hollowed cucumber rounds filled with mayo-bound tuna. Protein plus crunch with almost no carbs.
Pro tip: Salt the cucumber cups and drain 5 minutes or they go watery.
25. Smoked Salmon Roll-Ups 1g net carbs
Portion: 4 rolls
Why it works: Smoked salmon spread with cream cheese and rolled. No cooking at all and it feels like a treat.
Pro tip: A squeeze of lemon and cracked pepper lifts it considerably.
🥑 More Healthy Fat Snacks
26. Olive and Feta Bowl 2g net carbs
Portion: 60g olives + 30g feta
Why it works: A handful of kalamata olives with cubed feta. Salty enough to kill a craving instantly.
Pro tip: Buy olives with stones in - they hold flavour far better.
27. Avocado with Everything Seasoning 2g net carbs
Portion: 1/2 avocado
Why it works: Half an avocado, a spoon, and a heavy shake of everything bagel seasoning. The lowest-effort snack here.
Pro tip: A squeeze of lime stops the other half browning in the fridge.
🥜 More Nut & Seed Snacks
28. Roasted Pumpkin Seeds 2g net carbs
Portion: 30g
Why it works: Higher in magnesium than most nuts and far cheaper. Toast in a dry pan for 3 minutes until they pop.
Pro tip: Weigh them out - this is the single easiest snack to overeat.
29. Coconut Flakes, Toasted 2g net carbs
Portion: 20g
Why it works: Unsweetened flakes toasted until golden. Reads as dessert but is almost pure fat and fibre.
Pro tip: Check the bag says unsweetened - the sweetened kind has 8x the carbs.
🥒 More Veggie Snacks
30. Celery with Almond Butter 2g net carbs
Portion: 2 sticks + 1 tbsp
Why it works: The classic crunch-and-fat pairing. Almond butter has fewer carbs than peanut butter.
Pro tip: Buy almond butter with one ingredient - almonds. Most brands add sugar.
31. Radishes with Butter and Salt 1g net carbs
Portion: 6 radishes
Why it works: A French bistro snack that happens to be almost zero carb. Cold butter, crisp radish, flaky salt.
Pro tip: Soak the radishes in iced water for 10 minutes first - they get much crisper.
🍫 More Sweet Treats
32. Frozen Berry and Cream Cups 4g net carbs
Portion: 60g berries + 2 tbsp cream
Why it works: A few raspberries topped with whipped cream and frozen. Raspberries are the lowest-carb berry.
Pro tip: Raspberries and blackberries only - strawberries and blueberries run much higher.
33. Dark Chocolate (90% cacao) 3g net carbs
Portion: 2 squares (20g)
Why it works: Two squares genuinely satisfies a chocolate craving. At 90% the sugar is negligible.
Pro tip: Let it melt on your tongue instead of chewing - two squares then feels like plenty.
🥤 More Drink-Based Snacks
34. Keto Hot Chocolate 3g net carbs
Portion: 1 mug
Why it works: Cocoa powder, heavy cream, hot water and a little sweetener. Warm, filling and sweet for almost no carbs.
Pro tip: Whisk the cocoa into a paste with a splash of hot water first or it stays lumpy.
35. Salted Electrolyte Water 0g net carbs
Portion: 500ml
Why it works: Water with a pinch of salt and a squeeze of lemon. Most keto 'hunger' in week one is actually sodium loss.
Pro tip: Drink this before reaching for food - it settles cravings surprisingly often.
Pick a snack by what you actually want
Sweet cravings: dark chocolate (3g) · frozen berry and cream cups (4g) · mascarpone with cinnamon (2g) · keto hot chocolate (3g) · toasted coconut flakes (2g)
Savoury cravings: parmesan crisps (1g) · olives and feta (2g) · pepperoni · pork rinds (0g) · radishes with butter and salt (1g)
On-the-go, no fridge: string cheese (1g) · macadamia nuts · pepperoni · pork rinds (0g) · dark chocolate (3g) · pumpkin seeds (2g)
Zero prep, under 60 seconds: avocado with everything seasoning (2g) · string cheese (1g) · olives (2g) · hard-boiled eggs · salted electrolyte water (0g)
Keto Snacking Mistakes to Avoid
❌ Mistake #1: Not Tracking Hidden Carbs
"Sugar-free" doesn't mean carb-free! Always check nutrition labels.
Hidden carb bombs: Flavored nuts, protein bars, "keto" snacks with maltitol
❌ Mistake #2: Overeating Nuts
Nuts are easy to overeat. 1 handful = okay. 5 handfuls = 25g carbs!
Solution: Pre-portion into small bags or containers.
❌ Mistake #3: Forgetting About Protein
Too much protein converts to glucose, kicking you out of ketosis.
Solution: Keep snacks under 10g protein, focus on fats.
❌ Mistake #4: Snacking Out of Boredom
Real hunger vs. boredom eating. If you're truly hungry, eat. If bored, drink water.
Test: Would you eat plain chicken? No = not hungry, just bored!
Money-Saving Tips for Keto Snacks
- Buy in bulk - Nuts, cheese, eggs are cheaper in bulk
- Make your own - Homemade fat bombs, jerky, cheese crisps cost 50% less
- Shop sales - Stock up on cheese when it's on sale and freeze it
- Skip "keto" branded snacks - They're overpriced! Make your own versions
- Meal prep snacks - Boil eggs, portion nuts, make fat bombs on Sunday
⚡ Need More Low-Carb Ideas?
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See Healthy RecipesFAQ: Keto Snacks
What are the best low carb snacks?
The best low carb snacks combine fat and protein so they actually keep you full. String cheese, hard-boiled eggs, olives, pepperoni, macadamia nuts and avocado all come in under 2g net carbs and need no preparation. Every one of the 35 snacks on this page is under 5g net carbs and lists its exact count.
What keto snacks can I eat on a ketogenic diet?
Anything that keeps you inside your daily carb limit, which for most people is 20-25g net carbs a day. That means cheese, eggs, meat, fish, nuts, seeds, olives, avocado, low-carb vegetables and very dark chocolate. Fruit other than berries, crackers, chips and anything labelled low fat are the ones to avoid.
How many carbs are in keto snacks?
A keto snack should sit under 5g net carbs, and ideally under 3g. Net carbs means total carbohydrate minus fibre, since fibre is not absorbed. The snacks on this page range from 0g (electrolyte water, pork rinds) up to 4g for the frozen berry cups, which is the highest we would go for a single snack.
What low carb snacks can I buy at the supermarket?
String cheese, pepperoni slices, pork rinds, olives, macadamia and pecan nuts, 90% dark chocolate, pre-boiled eggs, smoked salmon and unsweetened coconut flakes are all stocked by most supermarkets and need no preparation. Check labels on anything marketed as a keto bar - many contain maltitol, which does raise blood sugar.
Can I snack on keto and still lose weight?
Yes, but snacking is where most people stall. The carbs are rarely the problem - the calories are. Nuts are the usual culprit because a handful is easy to turn into a hundred grams. Weigh nut portions, stick to two or three snacks a day, and check whether you are actually hungry or just low on sodium and water.
What are the best no-prep keto snacks for work?
String cheese, pepperoni, pork rinds, macadamia nuts, olives and 90% dark chocolate all travel without a fridge for a few hours and need no plate or cutlery. Hard-boiled eggs and smoked salmon roll-ups work if you have a fridge. See the no-prep and on-the-go groups above for the full list.
Can I eat fruit on keto?
Most fruits are too high in carbs, BUT small portions of berries work: 1/4 cup raspberries (3g net carbs) or 1/4 cup blackberries (3g net carbs). Avoid bananas, apples, grapes - they'll kick you out of ketosis!
How many snacks can I eat per day on keto?
Depends on your carb limit! Most people aim for 20-50g total carbs/day. If your meals use 30g, you have 20g left for snacks (4-5 of these snacks). Listen to your hunger cues - some days you won't need snacks at all!
What if I'm still hungry after a keto snack?
You might need more fat or protein. Try adding 1 tbsp of nut butter or a slice of cheese. Also, drink water - sometimes thirst feels like hunger! Wait 20 minutes before eating more.
Are keto protein bars worth it?
Some are great, many are garbage. Look for: under 5g net carbs, no maltitol (causes stomach issues), real ingredients. Brands I trust: Quest, Built Bar, Perfect Keto. But homemade fat bombs are cheaper!
Can I meal prep these keto snacks?
Yes! Best for meal prep: hard-boiled eggs (5 days), portioned nuts (2 weeks), fat bombs (1 month frozen), cheese portions (1 week), veggie sticks (3 days). Prep on Sunday, snack all week!
Final Thoughts: Keto Snacking Made Simple
The secret to successful keto isn't perfection - it's preparation. Keep 3-4 of these snacks on hand at all times:
- 🏠 At home: Hard-boiled eggs, cheese, nut butter
- 💼 At work: Nuts, string cheese, beef jerky
- 🚗 In the car: Protein bars, pepperoni, macadamia nuts
When hunger strikes, you'll have keto-friendly options ready. No more drive-thru temptations or carb-loaded office snacks!
Start with 5 snacks from this list this week. Find your favorites, then keep them stocked. That's how you stay keto long-term!
Happy snacking! 🥑