Following a keto diet can be challenging, especially when it comes to snacking. Many snacks are high in carbs, which can kick you out of ketosis and derail your weight loss goals. However, there are plenty of healthy and delicious keto snacks available that can help you stay on track. In this article, we’ll discuss how to choose the healthiest keto snacks.

Understanding the Keto Diet

Before we dive into the details of choosing healthy keto snacks, let’s review the basics of the keto diet. The ketogenic diet is a high-fat, moderate-protein, low-carb diet that aims to put your body into a state of ketosis. In this state, your body burns fat for fuel instead of carbohydrates. The goal of the keto diet is to achieve and maintain ketosis, which can lead to weight loss, improved energy levels, and other health benefits.

Choosing Low-Carb Snacks

When choosing keto snacks, the most important thing to consider is their carb content. To stay in ketosis, you need to limit your daily carb intake to around 20-50 grams per day, depending on your individual needs. This means that your snacks should be low in carbs.

Some good low-carb snack options include:

  • Nuts and seeds
  • Cheese
  • Hard-boiled eggs
  • Olives
  • Avocado
  • Low-carb vegetables like celery, cucumber, and bell peppers

Avoiding Hidden Carbs

While some snacks are obviously high in carbs (like bread or candy), others may contain hidden carbs that can add up quickly. For example, many types of jerky contain sugar, and some nuts are coated in sweetened flavors. Always read the nutrition label carefully to make sure you’re not accidentally consuming too many carbs.

Some other sources of hidden carbs include:

– Condiments like ketchup and barbecue sauce

– Salad dressings

– Flavored yogurts

– Protein bars and shakes

Checking for Healthy Fats

In addition to being low in carbs, healthy keto snacks should also be high in healthy fats. The keto diet is a high-fat diet, so it’s important to choose snacks that are rich in healthy fats like monounsaturated and polyunsaturated fats.

Some good sources of healthy fats for keto snacks include:

  • Nuts and seeds
  • Avocado
  • Cheese
  • Salmon or other fatty fish
  • Coconut oil or MCT oil

Avoiding Processed Foods

Another important consideration when choosing keto snacks is avoiding processed foods. Many processed snacks are high in unhealthy fats, added sugars, and other undesirable ingredients that can sabotage your keto goals.

Some processed snacks to avoid include:

  • Chips and crackers
  • Cookies and pastries
  • Candy and other sweets
  • Fast food and other junk food

Opting for Whole Foods

Instead of processed snacks, choose whole foods that are minimally processed and as close to their natural state as possible. This will ensure that you’re getting the most nutrients and avoiding unwanted additives.

Some good whole food snack options include:

  • Fresh fruit (in moderation)
  • Raw vegetables with dip
  • Jerky made from grass-fed beef
  • Hard-boiled eggs
  • Cheese and nuts

Staying Balanced

Finally, it’s important to remember that keto snacks should be part of a balanced diet. While it’s tempting to snack all day on high-fat, low-carb treats, this can lead to overeating and weight gain. Instead, aim to eat balanced meals that include healthy sources of protein, fat, and carbohydrates, and use snacks as an occasional supplement.


Choosing healthy keto snacks can be a challenge, but with a little planning and preparation, it’s possible to find plenty of delicious options that will keep you on track. When choosing keto snacks, remember to focus on low-carb, high-fat options that are minimally processed and free of hidden carbs. By staying balanced and using snacks as a supplement to your meals, you can achieve your keto goals and enjoy all the benefits of this popular diet.