The Best (And Worst) Keto Snacks in 2022

Is there even such a thing as keto snacks? When most people think of the keto diet, they think that all they need to do is eat meat, avoid bread and kiss ice cream goodbye.

While some of these ideas hold true with the keto diet, there is more that needs to be understood. The keto diet has truly taken over the health and fitness community and it’s easy to see why. Many swear by the keto diet through its ability to help individuals lose weight and lower risk factors for certain diseases.

Truly, this diet is a dream come true, but before jumping on the keto bandwagon, one must first comprehend the science backing this diet.

Furthermore, when adopting a new diet it is important that those who practice the diet still remember healthy eating habits. Many find it difficult to smoothly transition to a completely new diet, and this is where preparation is key.

Being fully equipped with prepped meals and readily available snacks is what makes or breaks establishing new dietary habits.

What Makes Keto So Great?

When looking at the keto diet, many people may think that they need to simply consume more fats than carbs, which means more butter and no bread.

Contrary to this belief, the keto diet promotes eating meals that are high in fat, moderate in protein and low in carbs. The purpose of the diet is for the body to enter a metabolic state called ketosis, where the body produces ketones. When in ketosis, the body switches its fuel to run on ketones instead of glucose, which makes it easier to access fat stores to burn them off.

While the keto diet does promote the concept of eating more fat and protein than carbs, one needs to be aware that not all proteins, fats and carbs are the same, which affects the types of ingredients that go into meal preparation.

For example, one may think that a breakfast complete with bacon and butter is a great example of a keto breakfast due to being high in fat and protein. However, the keto diet encourages one to still eat heathy fats, proteins and veggies while consuming a limited amount of processed meats.

Therefore, a better example of a keto breakfast would have something such as: eggs, avocado and cucumbers with 75-80% of calories from fat, 15-20% from protein and 5-10% from carbs.

What Foods Are Keto?

Many people fail to maintain the keto diet because they find themselves unprepared and uncertain about what they need to eat. Those who want to stay in ketosis need to meal prep and have foods at hand that go with the keto diet.

Consulting a list of keto-approved foods is a great start to preparing for the keto diet. We created a list just like that for you. Diet Doctor also provides a concise and informative list of foods to eat and avoid when it comes to the keto diet.

Once there is a clear list of foods to look for, meal prepping becomes an easier task. In addition to meal prepping, it helps to have snacks on deck for when you need a little pick me up later in the day.

There are a multitude of foods that qualify as Keto, but some are better than others. So before you stock up on Keto-approved snacks, keep in mind which ones are better than others.

The Best Keto Snacks on the planet

These are the best of the best keto snacks. If you’re looking for your go-to snacks, look no further – we’ve got you covered.

Pork Rinds

If you like potato chips, then let me introduce you to pork rinds. Many assume that pork rinds would be the opposite of a healthy keto snack, but when prepared with the right oils and spices, most contain zero carbs. Not only is this ideal for those on a low-carb diet, but even potato chip lovers can enjoy them with the numerous flavors that are available.

Hard-Boiled Eggs/Deviled Eggs

Ah, the original “protein ball” or hard-boiled egg is packed with nutrients and protein and is very easy to make. Feel free to season these bad boys with your spice of choice, and feel full for hours.

Coconut

Looking for a low-carb snack on the sweeter side? Coconut is a great option since about one-half cup of shredded coconut has approximately 13g of fat and 2.5g of net carbs. Coconut oil is great too. Cook your veggies in it or add it to smoothies.

Avocados

Avocados are one of the easiest snacks out there since they are pretty much “ready-to-eat” and only require a little oil or seasoning deepening on one’s preferences. Furthermore, half of an avocado contains 15g of healthy fats and less than 2g of carbohydrates.

Fresh Vegetables

While not all vegetables are “keto-approved”, there are many that can be eaten in larger quantities due to their lower carb count.

According to Healthline.com the best vegetables for those on the keto diet are:

• Bell Peppers
• Broccoli
• Asparagus
• Mushrooms
• Zucchini
• Spinach
• Cauliflower
• Green Beans
• Lettuce
• Kale
• Cucumbers
• Brussel Sprouts
• Celery
• Tomatoes
• Radishes
• Onions
• Eggplant
• Cabbage
• Artichokes

For details on each vegetable and the science backing these choices, check out their article here.

Dipping Sauces

For those who prefer to snack on vegetables, why not pair them with a keto-approved dipping sauce? DietDoctor.com explores their favorite mayonnaise-based and oil-based sauces, which go great with any vegetable.

Low Sugar Fruits

Like vegetables, not all fruits are “keto-approved”, there are many that can be eaten in larger quantities due to their lower carb count.

According to Healthline.com the best fruits for those on the keto diet are:

• Lemons/Limes
• Raspberries
• Strawberries
• Blackberries
• Kiwis
• Grapefruit
• Avocado
• Watermelon
• Cantaloupe
• Oranges
• Peaches

For details on each vegetable and the science backing these choices, check out their article here.

The Worst Keto Snacks You Should Avoid

Avoid these keto snacks at all cost. They are not as friendly as they may seem.

Sugary Fruits

Fruits that are not “keto-approved” include those with a high carb count.

According to The DietDoctor.com and KetoSummit.com the worst fruits for those on the keto diet are:

• Dates
• Bananas
• Pineapples
• Grapes
• Plantains
• Apples
• Grapes

Beans

Beans are cheap, widely-available and easy to prepare. Despite this, beans are not keto-approved since they are members of the legume family. Beans should be avoided due to their high carb count and the fact that many have difficulties when digesting them.

Candy

When looking at the most commonly consumed snack foods, a considerable portion of them appear to be candy. Candy is not a keto-approved snack due the amount of sugar or artificial sugar present in them.

Keto Snack Guide & Infographic

Print out this handy infographic to help you remember what snacks to choose when following keto.

Choosing the best Keto Snacks for You

Switching over to the keto diet is a process that requires research, studying and preparation. It is easier to assume what one needs, but when transitioning to a new diet, let alone a complete lifestyle change, it is more important to prepare.

While it can be difficult in the beginning, one must continuously keep track of their habits while adapting to the keto diet.

Furthermore, one is more likely to succeed with the keto diet if they not only understand the diet, but also if they are fully prepared. This includes having meals prepped and keto-approved snacks available at any time. Through this, adapting to the diet is not only easier, but one is more likely to adhere to the keto diet.

In conclusion, practicing the keto diet should be fun and one should continuously experiment with new foods that they might have not eaten before. This keeps things interesting and will also make the keto diet more sustainable in the long run.

If you haven’t eaten pork rinds with sour cream before, then I suggest you hit the grocery store. Your taste buds are in for a treat.

Other keto snacks & resources