Keto Diet Snacks That Won’t Kick You Out of Ketosis

What Not to Do: Keto Diet Snacks

The first thing you need to nail down: what not to do when gathering your keto diet supplies. Most grocery shelves are crammed full of snacks, making for a dizzying shopping experience.

The good news is you can breeze by almost all of these aisles. Avoid fast food, processed foods, and any sort of packaged cookies, crackers, chips, and “energy” bars.

One mistake many newbie keto dieters make is overeating protein. An overload of protein may kick you out of ketosis. 

As a reminder, your keto diet should consist of around:

• Fats: 60-80%
• Proteins: 15-30%
• Carbohydrates: 5-10%

You’ll want to stick to mostly fat-laden snacks, with some amount of protein and zero (or at least very few carbs). 

Check out our keto food list for a bunch of easy options.

What to Do: Keto Diet Snacks

As mentioned above, what you’re looking for in an ideal keto diet snack are two main things: fat and protein.

However, you don’t want your whole diet consisting of snacks, and you don’t want to be depending on them at all hours.

Here are some helpful tips for incorporating all the delicious keto diet snacks you’ll learn more about below.

• Practice Intermittent Fasting: Choose set days or times to eat and fast. The Leangains Method is a good place to start. This allows you to eat within a set period of the day, typically for about 8-10 hours, while you fast the remaining 14-16 hours. Intermittent fasting can help keep you in ketosis and may even bring you into ketosis faster. It’s also been shown to improve metabolism and lower inflammation.
• Stay Hydrated: Oftentimes when you think you’re hungry, you’re actually just thirsty. Be sure you’re getting in plenty of liquids (sugar-free, of course) throughout the day—at least 64 ounces worth.
• Make Sure You’re Getting Enough Electrolytes: As you keep filling up your water cup, remember you also need to balance it with enough electrolytes (these include calcium, magnesium, potassium, and sodium). These will often be present in many whole foods, but it’s also helpful to add pinches of Himalayan pink sea salt to your keto diet meals and snacks. And if you’re experiencing sugar cravings, it may actually just be a sign of a mineral deficiency. You may just need some electrolytes to help curb those cravings.

The Healthy Keto Snack List

Now that you know what you’re looking for and what to avoid when it comes to keto-friendly snacks, here are some great go-to options.

All of these can easily be found at most grocery stores, and all contain a good amount of fats and protein and tastes and textures to keep you fully satisfied.

• Avocados: This is one of the best keto snacks; it’s a whole food, loaded with healthy fats, and is very easy to eat as is. Just add a little salt and pepper and maybe a dash of olive oil to the top and you’re golden.
• Sardines: These bite-sized fish are jam-packed with brain-boosting omega-3 fats and have zero carbs. You can eat them straight out of the can or mash them up (bones and all) and spread onto raw veggies or a few slices of cheese. If sardines make you a little squirmy, try blending them into a sauce.
• Beef jerky: Make sure the brand you choose is no- or very low-carb with minimal ingredients. Be wary of anything with added sugars; it doesn’t add much to the flavor, and it will only kick up your carb count. I recommend the Keto Carne brand, which makes tasty zero-carb beef jerky.
• String cheese: Always pick full-fat (skip the “part-skim” varieties). Avoid any brands with added carbs or other fillers.
• Laughing Cow cheese wheels: While I typically recommend better-quality cheeses, this is a good option in a pinch. Choose the full-fat version.
• Nuts and seeds: Remember that some nuts have a higher carb content (like peanuts, cashews, and pistachios), so you’ll want to limit these types. Choose higher fat choices, such as almonds and macadamia nuts, and seeds high in omega-3 fats like flaxseed and chia. For more on how nuts can affect you while on a ketogenic diet, check out our Full Guide to Nuts on the Ketogenic Diet.
• Nut and seed butter: Choose nut and seed butter with the same parameters. However, you’ll need to be more careful about checking the ingredient list for added sugars and polyunsaturated fats, often in the form of vegetable oils. NuttZo’s Seven Nut and Seed Butter is a great choice.
• Seaweed snacks: These can offer a nice bit of “crunch,” a texture you can sometimes miss when eating a keto diet! They are packed with nutrients, including vitamins A, C, and B12, plus calcium and magnesium. Just check for any added ingredients that make up the carb content or any massive amounts of oils. Beware of certain “flavored” versions, which may introduce random additives or sugars. I recommend the brand SeaSnax and their organic classic or wasabi flavors.
• Stevia-sweetened dark chocolate: Stevia is one of the few sweeteners that’s okay to have on occasion when on a keto diet. For a low-carb chocolate, try Lily’s 70% Dark Chocolate, sweetened with stevia, or Dante Confections 98% cocoa stevia chocolate bars. If you can’t find a chocolate with stevia, make sure it has a cacao content of at least 80% so as not to consume too many sugars and carbs.
• Cacao nibs: These serve as perfect low-carb alternatives to chocolate chips! They have the same satisfying crunch but with far more nutrients and way fewer carbs. I recommend Terrasoul Superfoods Raw Organic Cacao Nibs and mixing some with a handful of nuts. Watch out, though: you can easily over-do these.

Konscious Keto Approved Keto Diet Snacks

For some snacks that are a little more involved—but way more sinful!—I’d like to direct you below, with 15 tasty keto dessert recipes for everything from coffee to donuts. And they’re all perfectly acceptable on the keto diet.

1. Konscious Keto Chocolate Berry Blast Coffee

If like me, your morning doesn’t officially start without a warming cup of joe, you’ll be glad to know that coffee is perfectly acceptable on the keto diet. 

It’s the perfect thing to enjoy after intermittent fasting, too.

In fact, there are some great ways to turn your coffee into an effective energy-booster by adding a few special ingredients, like MCT oil and collagen.

Ingredients:

• 1/2 scoop of Keto Activate
  
• 10 oz almond milk
• 1 tbsp of your favorite low-carb nut butter (like unsweetened almond butter)
• MCT oil (optional)
• Collagen (optional)

Directions: Add ingredients and ice into a blender cup. Blend and serve.

2. Konscious Keto Banana Walnut Bread Baby!

Now that you have your coffee, we’ve got the perfect pairing. 

This keto banana walnut bread will up your breakfast game, and it’s a fine substitute for the carb-laden bread of yore.

While bananas are typically no-no’s on the keto diet, where they will be consumed in such small amounts it should not affect your overall net carb count too much.

Still, their presence will give you a nice dose of potassium and even some extra protein, while the walnuts will give you a boost of omega-3 fats. 

I like to add some cacao nibs for a little extra bite.

Ingredients:

• 3 medium bananas
• 2 cups almond flour or 1/2 cup coconut flour
• 3 large free-range eggs
• 1/4 cup olive oil
• 1 tsp vanilla extract
• 1 tsp baking soda
• 1/4 tsp salt
• 1/2 cup walnuts, roughly chopped
• 1/4 cup cacao nibs (optional)
• coconut oil

Directions:

Preheat oven to 350°F. Mix all ingredients in a mixing bowl (or use a blender) until well combined. Grease a loaf pan with coconut oil, pour in the mix, and bake for 50 to 60 minutes.

3. Konscious Keto Macadamia Better Get Your Biscotti

You know what else goes well with that coffee? Biscotti. 

Yes, the Italians always know what they’re doing in the kitchen—and especially with coffee.

This keto version of the cookie classic is perfect to dunk in your keto konscious coffee, and it’s just as good alone, too.

Ingredients:

• 2 cups almond flour
• 1/2 cup powdered erythritol
• 1 tsp gluten-free baking powder
• 1 tsp xanthan gum (you can also use psyllium husk powder)
• 1 cup dry roasted macadamia nuts
• 1/4 cup grass-fed butter, melted
• 2 large free-range eggs, beaten
• 1 tsp vanilla extract

Directions:

1. Preheat oven to 325°F.
2. Mix dry ingredients in one bowl. In a separate bowl, mix the butter, eggs, and vanilla. Once fully incorporated, add to the dry mix and stir until a dough is formed.
3. Bring the dough to a flat surface and form into a flattened log-like shape. The dough may be sticky so you can dust your hands with some extra almond flour.
4. Place on parchment paper-lined baking sheet and bake for about 30 minutes or until loaf is firm and light brown on the outside.
5. Set aside to cool for about 15 minutes. Once cooled, cut the loaf into about half-inch slices.
6. Bring your oven to 250°F and bake each slice for 15 minutes, flip and then bake for another 15 minutes.
7. Remove from oven and let cool before enjoying.

4. Konscious Keto Chocolate Avocado Wow Pudding

Yep, we did it. We’ve combined two decadent keto diet ingredients together, and it’s actually kind of amazing. You’re welcome.

This pudding combines the fat-filled, nutrient-dense avocado with unsweetened cocoa for a rich treat that you can enjoy any time of the day.

Ingredients:

• 1 large avocado, peeled, pitted, and cubed
• 1/4 cup unsweetened cocoa powder
• 10 drops of liquid stevia
• 1/2 tsp vanilla extract
• 1 tsp sea salt, plus extra to sprinkle on top of the finished product
• 1 tbsp unsweetened coconut cream or butter (optional), for extra thickness
• 1/2 tsp cinnamon (optional)
• Sugarless, whole-fat whipped cream (optional)

Directions: Place pitted and cubed avocado in mixing bowl. Add cocoa powder, stevia, vanilla, and sea salt (plus coconut cream, if desired) and mix. You can also throw all the ingredients into a blender.

Top with extra sea salt and cinnamon. Add a dollop of sugarless whipped cream on top for a bit more sinfulness.

5. Konscious Keto Strawberry-Vanilla Ice Cream Dream

If that pudding didn’t get you salivating, then I’d like to suggest this keto-friendly ice cream—yes, ice cream—to satisfy any sweet tooth that may be lingering.

This one brings together radiant, antioxidant-packed berries with some luxurious heavy whipping cream (any leftovers of this can go straight on top of that pudding, by the way!).

While stevia is an acceptable sweetener on the keto diet, we still recommend limiting your servings here so as not to trigger any sugar cravings (1).

If you plan on entertaining, this is a great dessert to make for both keto and non-keto eaters.

Ingredients:

• 16 oz heavy whipping cream (full-fat, no sugar)
• 1 tbsp vanilla extract, or 1 vanilla bean
• 1/2 cup granulated stevia/erythritol
• 1/4 tsp xanthan gum
• 1/4 tsp sea salt
• 1 cup unsweetened almond milk or coconut milk

For Strawberry Sauce:

• 2 tbsp granulated stevia/erythritol blend
• 1/2 tsp xanthan gum
• 1 tbsp water
• 1 tsp fresh lemon juice
• 1 cup sliced strawberries

Directions:

1. Combine heavy whipping cream, vanilla, stevia, xanthan gum, and sea salt in a large mixing bowl.
2. Whip up the mixture with an electric mixer until stiff peaks form. Slowly add the milk as you continue to blend.
3. Put the fully blended mixture into an ice cream machine and follow manufacturer’s instructions for freezing.
4. For the strawberry sauce: Add stevia and xanthan gum to a saucepan. Whisk in water and lemon juice. Once combined, bring to the stove and put on medium heat. Add strawberries and keep stirring until the mixture softens (about 5 minutes).
5. Once cooled, swirl the sauce into the already-frozen ice cream mixture and freeze for another few hours.

6. Konscious Keto Buttery Soft Pretzels

After all that creaminess, you may be looking for a little more savory. 

These cheesy soft pretzels will quickly do the trick. And dare we say, they may be better than the real thing.

With cheese, eggs, and butter, this is a fatty treat with a good amount of protein to boot.

Ingredients:

• 3 cups mozzarella cheese (full-fat, shredded)
• 5 tbsp cream cheese
• 1-½ cups of almond flour
• 2 free-range eggs
• 1 tbsp baking powder
• 2 tbsp grass-fed butter, melted
• Coarse sea salt, for topping

Directions:

1. Preheat oven to 400°F.
2. Microwave mozzarella cheese and cream cheese until fully melted.
3. In a mixing bowl, add almond flour, eggs, baking powder and 1 tbsp of melted butter and mix well with an electric mixer. Add the hot melted cheese to the mix and use the mixer to knead the dough and combine.
4. Divide the dough into 8-12 portions and roll each into the shape of a pretzel.
5. Brush the pretzels with the remaining butter and sprinkle with sea salt. Bake in the oven for 12-15 minutes.

7. Konscious Keto Double Dang Chocolate Cake Donuts

Donuts on a diet. Seriously? 

Yes. It’s crazy, I know, but hear me out here. 

This is the beauty of the keto diet.

These donuts are packed with healthy fats, protein, and fiber, and there’s very little sweetener involved.

Still, they’re perfect for a quick breakfast or a decadent snack, and you’re free to add some tasty toppings as well, like coconut, walnuts, and cinnamon.

Ingredients:

For the Donuts:

• 2 tbsp butter, softened
• 1/2 cup erythritol
• 3 large free-range eggs
• 1/4 cup unsweetened almond (or coconut) milk
• 1 tsp vanilla extract
• 1/4 cup cocoa powder
• 1 cup almond flour
• 1/4 tsp salt
• 1 tsp baking soda
• 1 tbsp psyllium husk powder

For the Chocolate Topping:

• 2 oz unsweetened chocolate (100% cacao)
• 3 tbsp butter
• 2 tbsp powdered erythritol

Optional Toppings:

• Walnuts
• Unsweetened shredded coconut
• Sea salt
• Cinnamon

Directions:

1. Preheat oven to 350°F.
2. Grease a 6-cavity donut pan with non-stick cooking spray, coconut oil, or butter.
3. Mix together the softened butter and sugar. Add eggs and whisk until the mixture is frothy. Pour in milk and vanilla and mix well.
4. In a separate bowl, mix together all dry ingredients and gradually sift them into the wet mixture. Fully mix the two together until batter forms.
5. Pour the batter into the donut pan and bake for 20 minutes, or until the donuts start to brown. Let cool.
6. Next, prepare the chocolate topping by melting the chocolate and butter together over the stovetop or in a microwave, then mix in the sweetener.
7. Once your donuts have cooled, dip the tops in the chocolate sauce and add toppings of your choice.

8. Konscious Baked Brie with a Cheesy Crust

With all those sweets, you’re bound to want a little savory treat. 

This baked brie is something of a revelation, with its creamy, salty filling and crispy, pie-like crust.

You can play around with this recipe by adding in some different veggies, meats, or nuts. 

Either way, this is the type of snack that will have no one believing you’re actually on a diet.

Ingredients:

• 2 cups shredded mozzarella cheese
• ¾ cup almond flour
• 1 tsp gluten-free baking powder
• 1 7-inch wheel brie cheese
• 1/4 cup sauteed chopped zucchini
• 1/4 cup bacon bits or pancetta
• 1 tbsp melted grass-fed butter
• 1 tsp thyme (optional)
• 1/3 cup pecans (optional)

Directions:

1. Heat oven to 350°F.
2. Melt mozzarella cheese in a microwave-safe container.
3. In a separate large bowl, mix together almond flour and baking powder. Add mozzarella to the dry ingredients and mix together until a dough forms.
4. Roll out the dough (place between parchment paper to help it from sticking to your rolling pin) into a thin circle. If desired, sprinkle the thyme and pecans in the center of the dough.
5. Place the brie on top and then stack it with zucchini and bacon.
6. From here, you can get creative with the dough. One way is to cut lines all the way around the circle, about an inch apart, from the brie to the outer edge of the dough. Next, wrap each piece over the top of the brie to create a sort of dough packaging.
7. Once it’s wrapped up, brush the melted butter over the dough and place on a parchment paper-lined baking sheet.
8. Bake for 30 minutes or until crust is golden.

9. Konscious Almond Nutter Butter Bark

This here is the kind of keto snack that’s always great to have on hand in the house, and it’s got all of my favorite fats—peanut butter, coconut oil, and dark chocolate. 

What more does one need in life, am I right?

Tip: this is not the best on-the-go snack, as it will melt at room temperature.

You’ll want to keep this one in the fridge and grab a piece in between cooking, cleaning, or chillaxing.

Ingredients:

• 1/2 cup unsweetened almond butter
• 1/2 cup coconut oil
• 8 drops liquid stevia
• 1 tsp vanilla extract
• 1 tsp almond extract
• ¼ tsp sea salt
• 1 cup pecans + 1/2 chopped pecans
• Dark chocolate, melted (sugar-free or at least 80% cacao)

Directions:

1. Add peanut butter and coconut oil to a microwave-safe bowl and microwave for about 30 seconds. Stir until fully melted and combined.
2. Add stevia, sea salt, extracts and pecans and mix well.
3. Pour onto a parchment paper-lined baking sheet and spread into a thin, even layer. Sprinkle chopped pecans on top. You can also add a drizzle of melted dark chocolate.
4. Place pan in the freezer and let it sit for 30 minutes.
5. Once cooled, break bark apart and store in the fridge.

10. Konscious Freakin Fudgy Fat Bombs

How can you not be in love with something called a “fat bomb”? 

These snacks are my go-to goodies when I’m feeling just a tinge of hunger or hankering for chocolate (which happens).

This recipe is similar to the almond butter bark above, so you will likely have all ingredients already on hand. 

You can also play around with ratios to get the exact taste and consistency you prefer.

And, as with the crack, ahem bark, you’re going to want to keep these cool until you’re ready to pop one in your mouth.

Ingredients:

• 1 cup unsweetened nut or seed butter (almond, sunflower, or tahini, for example)
• 2 tbsp coconut oil
• 1 tsp vanilla extract
• 2 tbsp MCT oil (if don’t have, add 2 tbsp more of coconut oil)
• 1/2 cup unsweetened cocoa powder
• 1 tsp granulated stevia
• 1/4 tsp sea salt

Directions:

1. Place a small pot over low-to-medium heat and add nut butter, coconut oil, and vanilla extract until melted together.
2. Turn off heat and add rest of ingredients (except for the coconut flour) and mix until smooth.
3. Let mixture fully cool, then line a muffin pan with parchment paper or use a silicone mold and spoon the batter evenly into each well.
4. Freeze until solid, at least 30 minutes.

11. Konscious Keto Sunkist Lemon Bars

After all that chocolate, you may be feeling the need for some refreshing citrus.

These easy-to-make bars bring a nice dose of zest, and they’re a great summertime treat. 

Using fresh lemons will give you a nice boost of vitamin C as well.

Ingredients:

• 1/2 cup grass-fed butter, melted
• 1-1/2 cups almond flour
• 3/4 cup powdered erythritol
• 1/2 tsp vanilla extract
• 1/2 tsp Himalayan pink salt
• 3 large organic lemons
• 3 large free-range eggs

Directions:

1. Preheat oven to 350°F.
2. Add the butter, half of the almond flour (3/4 cup), 1/4 cup of the sweetener, vanilla, and 1/4 tsp salt to a bowl and mix well.
3. Press the mixture evenly into an 8”x8” parchment paper-lined baking dish and bake for 20 minutes. Remove from oven and let the crust cool.
4. In another bowl, zest one of the lemons, then juice all 3. Mix in the eggs, the rest of the almond flour (3/4 cup), sweetener (1/2 cup), and salt (1/4 tsp).
5. Pour the filling into the crust and bake for 25 minutes.

Ok, so you really have no excuses for not being able to find any keto diet snacks anymore, right?! 

Just remember that preparation is key, and healthy fats are your number one priority.

For many of the above recipes, stock up on main ingredients like organic coconut oil, grass-fed butter, almond and coconut flours, natural nut butter, free-range eggs, stevia or other keto-approved sweeteners, unsweetened cocoa powder, and other keto diet supplements like MCT oil and collagen.

And be sure to refer to the keto diet snacks above when you’re  in a pinch. 

These keto snacks will keep your body happily in ketosis—all while getting to eat some pretty dang delicious foods.

Resources

1. https://www.sciencedaily.com/releases/2017/04/170411104441.html