The Best Pre-Workout Keto Snacks: Complete List


March 26, 2024 6 min read

Lots of people start the ketogenic diet to lose fat. But you might be worried that a keto diet will harm your exercise regime. Luckily, when done correctly, you'll be perfectly capable of keeping up with your workouts and staying on the keto diet.

With that out of the way, the next question is: "What keto things can I eat for pre-workout

While carbs are the most common energy source for those with active lifestyles, pre-workout snacks look slightly different in the keto diet. Here, we reveal the best keto snacks you can eat before working out, all with fat, protein, and nutrition content that will give you energy while keeping you in ketosis.

Since you're on a keto diet, your meals will be higher in fats and proteins but lower in carbs. You can get all the energy you'll need, but it might take longer to digest. For that reason, you should take more time after you eat before you exercise. Everyone is different; for you, it could be 30 minutes or even up to 3 hours. What's important is that you're getting high-quality foods and comfort during your workout. 

Below are some examples of keto-friendly pre-workout snacks that prepare you to crush the gym while adhering to your high-fat, low-carb keto diet. 

Best Pre-Workout Keto Snacks

Whether you have time to prepare your pre-workout keto snacks or want something straight out of the bag, we list some great options to fuel your body and enhance your training performance.

Low Carb Keto BLT Chaffle Sandwich

If you want something filling before you hit the gym, try this easy-to-make low-carb keto BLT chaffle sandwich. It substitutes bread with pork rinds to eliminate the carbs but increases fat and protein content. 

Place your favorite BLT sandwich toppings in between, from crispy bacon and lettuce to cheddar cheese and sour cream dressing, and we guarantee you'll be more than satisfied and ready to work out!

Keto Kale Pesto Salad

Healthy and light on the stomach, this  keto kale pesto salad is a quick go-to snack before crushing your reps at the gym. It'll take only 30 minutes to make this recipe with ingredients you already have in your pantry. The best part is you can make a batch big enough to have some more post-workout!

Keto Roast Beef Sandwiches

We have the perfect pre-workout snack that will leave you feeling at the top of your game. Made with pork rinds, trimmed chuck roast, and a whole lot of cheese, this  keto roast beef sandwich will make those barbells fly. Replacing the buns with pork rinds will give you a low-carb, guilt-free, but still savory and delicious meal.  

Chips and Dips

If you find yourself pressed for time before heading to the gym, you might be looking for a snack that requires zero preparation. Chips and dips will be your go-to in this scenario. You can stock up on store-bought keto-friendly chips like Quevos Egg White Chips or Just The Cheese's Aged Cheddar Bars. 

Or you can go for pork rinds for a more interesting texture and flavor and better nutritional value! Here are some of our favorites:

To add an interesting flavor contrast to your chips or pork rinds, dip them in hummus, guacamole, sour cream, or other keto-friendly dipping sauces.



Another grab-and-go pre-workout snack that's perfect for your keto diet is nuts. You'll want to stick to  keto-friendly nuts. They're jam-packed with healthy fat and protein that can help fuel your cardio workouts. Before you leave for the gym, grab a handful of pecans, macadamia nuts, or almonds — that's more than enough to keep you full while making your workouts more productive.



Eggs are a staple for those observing an active lifestyle. Practitioners say it's especially important in the keto diet, with one large, hard-boiled egg providing your body with 5 grams of fat and 6 grams of protein.

You can hard-boil your eggs in advance so you can quickly grab one or two when you're ready to work out. Or spend your weekends preparing tasty egg recipes like Curry Deviled Eggs or a Tomato and Brie Omelet!

Greek Yogurt

Didn't think you'd see this in the list, did you? While most yogurts are off-limits on keto because of their sugar content, nutritionists say you can still eat Greek yogurt while on keto — as long as you opt for full-fat and unsweetened varieties. Make your Greek yogurt more interesting by adding nuts and a small amount of berries as toppings!



Before you leave your house to go to the gym, whip up a smoothie that you can sip on during your walk, commute, or drive. Use keto friendly ingredients like peanut butter, almond milk, and avocados.  

You can even have smoothies or greens as an alternative to your pre-workout supplements. They're tastier, more nutritious, and do a great job at boosting your energy enough to power even the most challenging workout days.



The next time you're at the grocery store, why not grab a couple of packs of meat jerky for your pre-workout snack stash? It's an easy, grab-and-go snack that's also quite filling and nutritious. Most jerkies are 100% keto-friendly — make sure to check the labels and avoid those with unhealthy additives and sugars.

Keto Bars

If you don't want to think about which snacks are keto and which aren't before hitting the gym, keto bars are here to make your life so much easier. These pre portioned, packaged, and ready-to-eat protein and snack bars are perfect for your exercise session. You can even stash a few in your gym bag for your post-workout snack.

Some of our store-bought favorites are Think! Keto Protein Bars and Dang Keto Bars. You can also make your own with almond butter, protein powder, and a keto chocolate coating!

Keto Fat Bombs

What are fat bombs, you ask? Well, they're incredibly popular among keto dieters. Basically, keto fat bombs are like keto bars that come in small round packages. They're usually made with coconut oil, nut butter, cocoa powder, and fillings like nuts and seeds, sweetened with no-carb sweeteners.

They're super fun and easy to make and can last weeks in your fridge — a good weekend activity and grab-and-go weekday pre-workout snack at the same time.

Fresh Berries

Have you ever had one of those days when you want to eat something simple, drag yourself to the gym, and get it over with? High-sugar fruits are generally off-limits for a keto diet, but fresh berries are your best friends on gym days when you're feeling a bit sluggish and unmotivated.

You can grab a small container of strawberries, raspberries, and blackberries from your fridge and enjoy them while heading to your workout session. Easy, fuss-free, and very refreshing!


For a quick vitamin boost before you exercise, have a large slice of watermelon as your pre-workout snack. It's also packed with magnesium, potassium, vitamins A, B6, and C, and other nutrients that can support weight loss and reduce muscle soreness. 

Despite its sweet flavor, nutritionists say watermelon contains less sugar than other popular fruits! Just limit yourself to one slice per day to avoid going over your daily carb allowance.



Most of the time, having a pre-workout snack is all you need to get you ready and motivated to go to the gym. Make it a routine to whip up delicious keto-friendly pre-workout snacks or stock up on store-bought berries and keto bars for a grab-and-go bite. Our list has snack options for any day, any mood, and any schedule!


The Best Pre-Workout Keto Snacks: FAQs


What is a good pre-workout snack on keto?

As with everything on the keto diet, pre-workout snacks need to be low in carbs but high in healthy fats and protein to provide your body with the energy it needs to perform its best. You can make yourself a keto-friendly sandwich prior to hitting the gym or stock up on keto bars, meat jerky, fresh berries, pork rinds, or unsweetened, full-fat Greek yogurt.


Should you eat before a workout on a keto diet?

It is highly recommended that you eat before a workout while observing keto to help improve physical performance and mental clarity, and to ensure you have fuel for the workout. You should, however, watch what you eat as a pre-workout snack. Nutritionists suggest giving your body quality sources of protein and healthy fats before exercise.

How do I get energy for the gym on keto?

Before going to the gym, practitioners say you can boost your energy levels by eating a pre-workout snack at least 30 minutes before you start your workout. Keto bars, mixed berries, keto-friendly chips, and dips, among others, are good grab-and-go options.