Up until recently, it was difficult to find keto friendly snacks that were prepackaged and convenient. Fortunately, the ketogenic diet has become popular enough that companies are coming out with keto products, and we are even seeing a lot of new companies pop up that are selling only low carb foods.
Although eating prepackaged foods is not part of an optimal diet, it makes eating low carb convenient. Additionally, reducing preparation and planning time can help make keto feel more sustainable, especially for those who don’t like to spend a lot of time in the kitchen, have a busy schedule, or just want the convenience of grab-and-go products.
When I started keto, I was overwhelmed by the products on the market, and I had a hard time figuring out what I should and should not buy. This was four years ago! Today there are so many more keto companies selling snack foods. I’ve always wanted a comprehensive list of keto bars, chips and cookies, so I created one! Okay so, this list might not be comprehensive, but I’ve included over 40 low carb snack products to help make finding delicious keto snacks simple.
The article is divided into sweet and savory, with a beverage section at the bottom. Alternatively, you can use the table of contents below to navigate to a specific type of snack. Enjoy!
Keto Snacks by Category
Who doesn’t have an occasional sweet tooth? People might try to tell you that eating sweets on keto is impossible, but I can assure you that’s not the case! There are tons of low carb desserts that can be made with a few simple ingredients at home. Alternatively, plenty of delicious keto snacks that you can buy prepared and ready to eat! You can have your cake and eat it too.
I used to LOVE granola bars. The Quaker Chewy bars, Nature Valley, Cliff bars, you name it. Unfortunately, those are definitely not keto friendly. Luckily, a lot of companies share my love for bars, and have developed delicious low carb bars. Some of these I would consume regularly, others, like Quest bars, I reserve for a special occasion because they have less optimal ingredients.
When shopping for low carb bars, watch out for too much added fiber and artificial sweeteners that have the same blood glucose response as sugar, like maltitol.
These bars have some of the best ingredients when it comes to packages keto snacks. The lack of added fibers makes the bars smaller, but they make up for the lack in size with their deliciousness!
Flavors: Chocolate, coconut, lemon, berry, cookies and cream
Macros: 100 calories, 9g fat, 2g carb (1 net), 5g protein
This company use a combination of erythritol, allulose, stevia and monkfruit to sweeten their bars. The result keeps away the aftertaste that some people experience with certain sugar substitutes.
Flavors: Cacao almond sea salt, blueberry lemon, matcha chai hazelnut
Macros (cacao almond sea salt): 180 calories, 15g fat, 19g carb (4 net), 9g protein
Keto Bars was one of the first companies to create a keto friendly bar. They have three flavors, and I personally love packing them when I need something easy and delicious.
Flavors: Chocolate peanut butter, dark chocolate coconut, mint chocolate
Macros (peanut butter flavor): 250 calories, 21g fat, 13g carb (3 net), 8g protein
This was developed by a ketogenic body builder who needed a quick and clean source of calories. The result is a 1000 calorie brick with 90 grams of fat! The ingredients are great, but they’re popular and it can be hard to snag one.
Macros: 1000 calories, 90g fat, 16g carb (4 net), 31g protein
Primal Kitchen makes my favorite mayonnaise and salad dressing. They also have other products with great ingredients, like their protein bars! The carb count on these bars is a little higher, but it’s from healthy ingredients, rather than a bunch of added fibers.
Flavors: Peanut butter, almond spice, coconut lime
Macros (peanut butter): 200 calories, 15g fat, 10g carb (6 net), 9g protein
In my opinion, these bars most closely resemble Nature Valley crunch granola bars. I ate those on a regular basis before going keto, so these Stoka bars have helped fill that missing gap.
Flavors: Vanilla almond, cocoa almond
Macros (cocoa almond): 260 calories, 23g fat, 19g carb (4 net), 9g protein
Quest bars are arguably the most delicious keto friendly bar, although they are definitely not the most optimal. I would reserve these for occasional treats, but feel free to do whatever keeps the diet sustainable and enjoyable to you! These bars are great because there are so many flavors, and they can be found in most grocery stores. The major downside for me is that they are relatively low in fat, which makes them less keto friendly.
Flavors: Too many to list! Here’s a few: birthday cake, chocolate chip cookie dough, cookies and cream, blueberry muffin, oatmeal chocolate chip, chocolate brownie, rocky road, s’mores
Macros (chocolate chip cookie dough): 200 calories, 9g fat, 21g carb (4 net), 21g protein
Chocolate made it into it’s own category, of course. I personally prefer super dark chocolate, but there are also some great options sweetened with stevia if you prefer a less bitter chocolate.
Choc Zero has tons of other keto products, and they are all sugar free with no sugar alcohols. The macros I’ve listed here are for the 100% stone-ground dark chocolate almond keto bark.
Macros: 120 calories, 10g fat, 15g carb (2 net), 0g protein
These keto cups are delicious! But a fair warning: they’re not sweet. I personally love 100% dark chocolate as a dessert. If you’re not into that, these might not be up your alley. However, they have great ingredients and are a chocolate treat you can feel great about eating!
Flavors: Original, coffee, original unsweetened, coffee unsweetened
Macros (original): 130 calories, 13g fat, 5g carb (1 net), 2g protein
This is my go-to dessert. Funny story, my dad got me this chocolate for Valentine’s day and he thought he was ordering 6 bars, but it turns out he ordered 6 packs of 6 bars…. AKA: 36 chocolate bars that I’m still working my way through. I’m not complaining! This is 100% dark chocolate though, so I would not recommend buying 36 bars before making sure you can handle the bitter taste. I personally love having a piece with some strawberries or macadamia nuts.
Eating Evolved has other chocolate bars, but most are not keto friendly, so make sure to check the nutrition label!
Macros (1oz): 160 calories, 14g fat, 6g carb (3 net), 3g protein
Lily’s Chocolate is sweetened with stevia and erythritol. It’s a great option for those who like sweeter chocolate bars. They even have chocolate chips for baking! I’ve been able to find Lily’s Chocolate in several grocery stores, which is another bonus.
Macros (original 55% dark): 160 calories, 15g fat, 22g carb (4 net), 2g protein
Don’t ever let someone tell you that you can’t have dessert on a keto diet. Along with the thousands of recipes for keto friendly desserts, so many companies have developed delicious variations on favorites like banana bread or chocolate chip cookies. Just watch our for bad fibers like IMO, or non-keto friendly sweeteners such as maltitol.
Fat Snax are delicious keto friendly cookies. I heard on a podcast once that they would not put any of their products on the market until they were approved by the children of the owners. These would be great to pack in lunches for an easy dessert, or crumbled up on some low carb ice cream! Beware: The serving size is only one cookie, even though they come in packs of two!
Flavors: Chocolate chip, peanut butter, lemony lemon
Macros (chocolate chip): 90 calories, 8g fat, 7g carb (2 net), 2g protein
The “world’s best keto cookie”… or so they say. I’ll let you be the judge of that claim! Their cookies are a great option if you’re looking for something sweet to indulge in, especially if you don’t want to spend the time making homemade keto cookies.
Flavors: Chocolate chip, peanut butter, double chocolate
Macros (peanut butter): 270 calories, 24g fat, 18g carb (4 net), 8g protein
No Cow makes great keto friendly cookies. However, be sure to avoid their bars. They contain maltitol, a sweetener that causes a blood glucose response similar to sugar.
Flavors: Double chocolate, chocolate chip, snickerdoodle, peanut butter
Macros (chocolate chip): 240 calories, 16g fat, 19g carb (3 net), 12g protein
If you’re craving bakery sweets like banana bread or blueberry muffins, I’d recommend giving these a try. One of these cake would be great paired with a cup of coffee or tea!
Flavors: Blueberry, pineapple mango, peanut butter, cherry almond, carrot spice, banana nut
Macros (peanut butter): 180 calories, 15g fat, 17g carb (2 net), 6g protein
Slim Fast is hopping on the keto train! They recently came out with a keto line, which includes fat bomb desserts shaped like Recece’s cups. They’re on the pricier side, and relatively small, but still a good sweet keto snack.
Macros: 90 calories, 9g fat, 6g carb (1 net), 1g protein
These delicious cakes are a mystery to me. In my opinion, a lot of keto snacks, especially desserts, have a distinct taste. Usually they’re made with almond or coconut flour, which gives them a unique flavor profile. Smart Cakes on the other hand, are like nothing I’ve tasted before. I think they’re delicious little clouds, and a great keto treat.
Flavors: Lemon, chocolate, tangerine, coconut, cinnamon
Macros (cinnamon): 38 calories, 2.5g fat, 9g carb (1 net), 4g protein
There are a few other keto snacks that are sweet, but I wouldn’t necessarily classify them as desserts. These new few items are great for on the go travel when you’re looking to get in some delicious extra fats.
These little packets are perfect for traveling. They’re simply grass fed butter and MCT oil with additional flavors. Mix one in with your morning coffee, or just sip it straight from the pack. Either way, you’re getting in quality fats which also happen to be delicious.
Flavors: Mocha, hazelnut, original
Macros (mocha): 210 calories, 25g fat, 2g carb, 1g protein
The Energy Pods from Keto Geek are versatile enough to be eaten as a late night dessert, and on the go snack, or a delicious smoothie mix-in. Each pod is a combination of nuts, coconut oil, MCT oil, flavoring, and whey protein.
Flavors: Chocolate fudge, pecan coconut, spiced walnut, coffee protein
Macros (chocolate fudge): 290 calories, 25g fat, 14g carb (3 net), 7g protein
Cheese chips are simple and easy to make at home, because they’re just baked cheese, but there’s less mess and preparation when you buy them. As a bonus, there are tons of different flavors to choose from! Cheese chips are great movie snacks, and they’re also excellent for dipping.
Bunker Hill makes delicious artisanal cheese chips. They’re a little pricey (but so are most cheese chips honestly), but they come in several unique flavors. If you love spice, they definitely have options for you.
Flavors: Buffalo, ghost pepper bbq, jalapeno, gouda, swiss, cheddar, exotic peri pepper, chili lime
Macros (smoked gouda 1oz): 100 calories, 8g fat, 0g carb, 10g protein
I’ve been able to find this in bulk stores like Costco before, but they’re also available on amazon!
Flavors: Asiago, parmesan, pepper jack, cheddar
Macros (cheddar 1oz): 170 calories, 14g fat, 1g carb, 10g protein
Just Cheese comes in a little packed with two pieces that are similar in size to a small granola bar. In my opinion, they taste best when paired with a dip.
Flavors: Aged cheddar, grilled cheese, jalapeno
Macros (cheddar): 150 calories, 12g fat, 1g carb, 8g protein
If you’ve ever been in line at Starbucks, chances are you’ve seen these in the snack section. They’re shaped like cheese balls, but crunchier and of course, low carb. I love to munch on these in a movie, or to take with me as a quick on the go snack.
Flavors: Pepper jack, gouda, cheddar
Macros (pepper jack – 6 pieces): 70 calories, 5g fat, 0g carb, 4g protein
Crackers and Chips
One of the most difficult things for me to give up when going keto was chips and crackers. I love these crunchy snacks, but mostly because I love whatever I’m dipping them in. When I found alternatives for potato and tortilla chips, I was beyond excited!
These crackers are made from different seeds and spices. I love pairing them with a delicious dip, some hearty soup, or even with just a healthy spread of Kerrygold butter.
Flavors: Sea salt, cinnamon & currants, rosemary, savory, dill, tomato basil
Macros (per 6 crackers): 100 calories, 7g fat, 8g carb (1 net), 5g protein
Pork rinds are honestly a staple in my keto diet. Should they be? That’s debatable. What’s not debatable is the fact that they’re delicious. Just a few months ago I discovered the heavenly snack that is pork rind nachos. It’s simple, filling, and perfectly keto friendly. There are several grocery store brands that sell pork rinds, but the ones from Epic are my favorite. If you buy a different brand, make sure to check the ingredients to make sure there’s no sugar or MSG added.
Flavors: Sea salt and pepper, texas bbq, maple bacon cracklings
Macros (sea salt and pepper 1/2oz): 80 calories, 5g fat, 0g carb, 8g protein
If you’re craving a bag of Doritos, or just want some good ole ‘junk food’, Quest chips are the way to go. They’re not very high in fat, and have quite a bit of protein, but that’s where delicious high fat dips come in! Plus, they’re so good it’s hard to pass them up.
Flavors: Chili lime tortilla, ranch tortilla, nacho cheese tortilla, cheddar and sour cream, sour cream and onion, bbq
Macros (nacho cheese tortilla): 140 calories, 6g fat, 5g carb (4 net), 18g protein
Specifically: jerky and meat sticks that can be kept out of the fridge for an extended period. I grew up eating a lot of beef jerky. Come to find out, most of it is loaded with sugar. Luckily, there are tons of companies selling delicious and quality jerky with little to no sugar or nasty ingredients.
Chomp’s has several different options for their meat sticks. Personally, I’d avoid the turkey sticks, because they’re much lower in fat and pretty high in protein. Most of the flavors have 0 or 1 carb, except for the crackin’ cran, which has 4 grams of carbs.
Flavors: Original, crackin’ cran, jalabeno beef, salt and pepper venison, original turkey, jalapeno turkey
Macros (original beef): 100 calories, 6g fat, 0g carb, 9g protein
Duke’s Sausages are my go-to travel snack. You can buy them in bulk, so I’ll usually get a whole bag and ration it out over the duration of my trip. They have several flavor options, although some are quite a bit higher in carbs, so keep an eye on the nutrition label.
Flavors: Original, hot and spicy, hatche green chile, tomato basil, chorizo lime, cajun style, hickory peach
Macros (hot and spicy – 2 links): 120 calories, 10g fat, 1g carb, 7g protein
Epic bars are a great on the go keto snack, and you can find them in most stores! However, only a few of their flavors are keto friendly, so be sure to double check the label. Some can have 10 or more grams of sugar. The ones I’ve listed below have 4 or less grams of carbs. Also, most of these are pretty low in fat and high in protein. I’d recommend pairing with an ounce of pili nuts!
Flavors: Chicken siracha, smoked salmon maple, venison salt and pepper, beef apple bacon
Macros (chicken siracha): 130 calories, 6g fat, 2g carb, 13g protein
Keto Carne has delicious beef jerky, without all of the added sugar that most brands have. The beef jerky is lean, so it’s lower in fat and higher in protein. They also sell beef sticks, which are great keto snacks, with more fat than the beef jerky.
Flavors: Original beef jerky, hot and spicy beef jerky, sea salt and pepper beef stick, hot and spicy beef stick
Macros (original beef jerky 1oz): 90 calories, 2.5g fat, 0g carb, 16g protein
Macros (sea salt and pepper beef stick 1oz): 100 calories, 7g fat, 0g carb, 6g protein
Mission Meats has several different types of meat products from sticks to bars to bites. They also have beef, pork, and turkey options. I’d stick with the beef or pork, since they’re going to be higher fat.
Flavors: Blazin’ pepper beef stick, turkey sticks, original beef bars, bacon jerky, beef stick bites, pork sticks
Macros (beef snack stick): 80 calories, 6g fat, 1g carb, 7g protein
Nick’s Sticks has great beef and turkey sticks. I personally enjoy their original beef sticks. Plus, they come with two in a pack, so you can share with a friend! Or just eat both. I’d avoid their jerky though, the original beef has 5g of added sugar. I’d opt for something like keto carne instead.
Flavors: Beef, turkey, spicy beef, spicy turkey
Macros (2 beef sticks): 120 calories, 8g fat, 0g carb, 10g protein
This can’t be packed in your bag as easily, because they should stay frozen. However, they are an excellent keto snack, and they take minutes to prepare in the microwave. As a bonus, you can find their products in a lot of Walmart stores! In addition to the pizza bites, they have enchiladas, cauliflower pizzas, chicken poppers, and chicken crust pizzas.
Flavors: Pepperoni, bacon, three cheese
Macros (4 pizzas): 190 calories, 12g fat, 4g carb, 15g protein
Beef sticks are one of my go-to snacks to pack when I’m spending a lot of time on the go. They don’t take up much space, they’re satisfying, and they taste great! Vermont Beef Sticks has tons of different flavors to choose from. I’d stick to the beef if you’re looking for the high fat options. The different flavors have up to 3 carbs per stick, but some also have 0 carbs.
Flavors: Original, jalapeno lime, maple teriyaki, pepperoni turkey, bbq beef, chipotle beef, bacon, ancho pepper turkey, honey mustard turkey, spicy Italian pork
Macros (original): 80 calories, 6g fat, 0g carb, 6g protein
Nuts, Seeds and Olives
Nuts and seeds are excellent keto snacks. It’s best if you can roast the nuts and seeds yourself, but a lot of stores also sell dry roasted or raw variations of what you’re looking for. Definitely avoid the nuts and seeds that have been cooked in vegetables oils, as those contain extra Omega-6 fats that can cause inflammation.
Almonds are great keto snacks. They’re also easy to overeat. I’d recommend portioning them out into 1oz bags to avoid consuming an entire container.
Macros (1oz): 170 calories, 15g fat, 6g carb (3 net), 6g protein
If you’re bored with plain almonds, or just want to try something delicious, Legendary Food has flavored almonds that are keto friendly. They sell them in individual packs to make portioning and packing much easier.
Flavors: Cheddar bacon, buffalo blue wing, wasabi soy sauce, tangy ranch
Macros (1.5oz bag): 230 calories, 20g fat, 7g carb (3 net), 9g protein
Macadamia nuts have one of the best macro ratios for keto. They’re very high fat, with little protein and carbs. As a bonus, they’re incredible! Be sure to portion out your serving, as these can be insanely easy to overeat.
Macros (1oz): 230 calories, 25g fat, 4g carb (1 net), 3g protein
These olives are delicious, and they come in convenient little packs that are great for on the go. Also, they have great flavors, and they’re all pitted, which makes them even more convenient. I personally love all types of olives, and they’re all keto friendly!
Flavors: Green Lemon & Rosemary, green basil & garlic, green chili & oregano, black chili and garlic
Macros (lemon & rosemary pack): 50 calories, 6g fat, 1g carb, 0g protein
I love pecans, especially when they’re dry roasted. They have a toasty and crunchy flavor profile that makes them easily one of my favorite keto snacks. Like with all nuts, be sure to portion them out so you don’t go overboard, which is very easy to do.
Macros (1oz): 205 calories, 15g fat, 7g carb (3 net), 9g protein
Hands down the most keto friendly nut. Pili nuts are also arguably the most delicious keto friendly nut. They’re buttery and delicious and if you haven’t tried them, you’re missing out! I love packing these in my lunch, or even for part of my dessert. They’re a bit on the pricey side, but totally worth it in my opinion.
Flavors: Coconut oil and Himalayan salt, spicy chili, rosemary and olive oil, raw cacao
Macros (1oz coconut oil and Himalayan salt): 210 calories, 24g fat, 1g carb, 3g protein
Pumpkin seeds are great salad toppers, but they’re also perfect keto snacks! You can buy them raw, roasted, plain, or flavored. I like the Super Seedz brand because they have several different delicious flavors, and they’re all dry roasted, so they don’t have nasty oils in them. They have a few flavors with sugar in them, which will increase the carb count. However, they can definitely be worked into a keto diet.
Flavors: Sea salt, somewhat spicy, cinnamon & sugar, maple sugar & sea salt, coco joe, tomato italiano, super spicy, really naked
Macros (sea salt 1oz): 150 calories, 13g fat, 3g carb (1 net), 8g protein
Sometimes you’re craving something to drink, but don’t want the plain boring water, coffee or tea. A lot of drinks are filled with sugar or other ingredients that we don’t want to be putting into our bodes. Luckily, there are still options for when you’re craving a sweet drink, or something warm and savory.
Zevia is my favorite sugar free soda option. I have one nearly every day after dinner! Zevia is a stevia sweetened soda that comes in several different flavors. The ingredients are fantastic, and as a bonus, they don’t use added colors like most sodas do.
Flavors: Black cherry, caffein free cola, cherry cola, cola, cream soda, Dr. Zevia, ginger ale, ginger root beer, grape, grapefruit citrus, lemon lime twist, mountain zevia, orange, strawberry
Macros: 0 calories, 0g fat, 0g carb, 0g protein
Bone broth is an excellent source of collagen which has great health benefits. However, the quality of bone broth is definitely important. If you don’t have the time or patience to make your own, Kettle and Fire is the next best option. They use high quality ingredients, and it’s delicious! Bone broth can be a delicious and satisfying keto snack, especially if you mix in some fats like coconut oil or ghee.
Flavors: Chicken, beef, mushroom chicken
Macros (beef 1cup): 30 calories, 0g fat, 0g carb, 6g protein
If you’re having a hard time deciding which snacks you might enjoy most, or you just love having variety, subscription boxes can be great! There are several keto snack subscription boxes on the market. You definitely don’t need to purchase more than one of the boxes I’ve listed below, so pick your favorite and get excited to have some delicious snacks delivered to your door! If you want more in-depth information on each of the boxes, check out my article that goes into detail on each of these four boxes.
What Not to Buy
The list above is not comprehensive. More than likely, you will come across products that I don’t have mentioned above. Since keto is becoming more and more mainstream, there are constantly new products coming to market. However, there are definitely some products that claim to be keto friendly, but in fact have ingredients that spike blood sugar significantly and cause an insulin response. Here are some ingredients to watch out for on labels:
- IMO Fiber