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 ✅
20 Best 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?
Check out 100+ keto recipes with full macros and meal plans!
Browse Keto RecipesKeto 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?
Discover healthy recipes perfect for keto, low-carb, and clean eating!
See Healthy RecipesFAQ: Keto Snacks
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! 🥑