Many nutritionists say that the ketogenic diet is hard to maintain. In fact, cardiologist Ethan Weiss, who went on the keto diet himself, said “You have to be able to figure out how to get the food. Unless you're cooking for yourself a lot, it can definitely be a challenge.”
It can be said that keto is more suitable for those who have the time (and skills) necessary to make their own meals and snacks at home. Otherwise, for people on the go, it might be hard to meet the daily macros, which require fewer than 5% to 10% of carbs a day.
But that’s not to say it’s impossible. If you’re looking for a portable keto snack you can take with you when you’re out and about, this list will give you a whole lot of options. Each of these snacks is guaranteed keto-friendly and will help you stay within your carb limits and keep your body in ketosis.
If, at this point, you’re thinking that keto snacks are limited to dried meat and poultry, think again! You have a range of options to keep your palate excited, from meat-based snacks to cheese, dairy, nuts, seeds, and even vegetables.
Meat-based snacks are the cornerstone of the ketogenic diet. They’re high in fat and protein and contain minimal to no carbs, perfectly meeting the required keto macros. Seasoned keto dieters say you absolutely can’t go wrong with any of these meat-based snack options:
If you’re looking for something less savory, you might prefer to snack on cheese and dairy. Dietitians always recommend them for keto because they are naturally high-fat, moderate-protein, and low-carb.
But of course, not all cheeses and dairy products are made the same. Some are more keto-friendly than others, so it pays to be selective. According to functional dietitian Olivia Wagner, RDN, the best varieties of cheese to eat in keto are those that are high-quality, grass-fed, and full-fat. Here are some options:
It’s important to be careful which cheeses and dairy products you eat, as some contain enough carbs to kick you right out of ketosis if you over-indulge.
Nuts and seeds aren’t just easy to snack on, they’re also nutrient-dense. They’re excellent sources of protein, healthy fats, vitamins, and minerals that can regulate food intake and body weight. In fact, research shows that nuts and seeds can protect against chronic diseases like diabetes and heart disease.
Keto dieters especially like the following for on-the-go snacking:
Vegetables form a large part of the keto diet, helping supply the body with fiber and other micronutrients and antioxidants essential for overall health. While many vegetables are high in carbohydrates, there are still a couple of options that are friendly for keto dieters.
If you’re looking for a refreshing keto vegetable snack, here are some go-to's:
You can eat non-starchy veggies as is. But if you want to add a little more flavor, think of keto dips like guacamole, cauliflower hummus, ranch, salsa, cheese, and pesto.
Many of the keto snacks we’ve listed thus far are grab-and-go. But if you find time during your weekends to whip up your keto snacks for the week, here are some ideas to get you started:
Breakfast, lunch, and dinner are not the only meals you need to prepare for in keto. You also need to have an arsenal of keto-friendly snacks that can help keep you full and fueled throughout the day. With a keto snack within reach, you’ll be less likely to give in to cravings and unhealthy snacking habits.
These benefits of keto snacks are trusted and loved by both novice and seasoned keto dieters. High in fats and protein while being low in carbs, they’re guaranteed to keep your body in the state of ketosis to facilitate weight loss. For example, flavored chicharrones are a popular choice among keto enthusiasts, providing a satisfying crunch and savory taste while adhering to keto guidelines.
