Keto-Friendly Snack Ideas

Keto-Friendly Snack Ideas

The ketogenic diet is a diet characterized by a very high consumption of fat, adequate consumption of protein, and very low consumption of carbohydrate.1–3 The diet has gained increasing attention with studies showing its potential benefits in improving weight and metabolic profiles. Various types of ketogenic diet currently exist, with fat constituting 55-90% of calories and carbohydrates typically restricted to below 5-10%.1,3

Finding the right food and snacks to eat can be difficult while on the ketogenic diet. Here are some ideas for healthy keto-friendly snacks!


  1. Mixed Nuts

Nuts make nutritious, healthy, and easy on-the-go snacks that are also keto-friendly. Nuts are typically more than 50% fat,4 constituted mostly of mono- and polyunsaturated fats which are considered as healthy fats.10,11 Walnuts, almonds, peanuts, cashews, hazelnuts, and pecans are few examples of nuts that you can mix and eat as a snack.7–9


  1. Fat Bombs

Fat bombs, coined by those who follow the ketogenic diet to describe keto-friendly energy bites, are excellent keto-friendly snacks that can be made ahead of time. “Sweet” fat bombs are often made using coconut oil, nut butter such as peanut butter, and sugar-free chocolates. “Savory” fat bombs can be made using ground beef and cheese to make mini burger bites or cream cheese stuffed with favorite seasonings and toppings to make bagel-free bagel bites. 


  1. Avocados

Avocados are rich in vitamins, dietary fibers, and monounsaturated fatty acids11 and can easily serve as a satisfying and nutritious snack for those on the ketogenic diet. They can be eaten by themselves, made into a guacamole and dipped with cheese crisps, eaten with fried eggs, or stuffed with cheese or a chicken salad – the choices are endless.


  1. Yogurt Parfaits 

Unsweetened whole-fat yogurt is a great source of fat, protein, minerals, and vitamins.2 These make easy on-the-go keto-friendly snacks. Add your favorite nuts to make them more nutritious and delicious. 


  1. Keto Sushi Bites

Traditional sushi contains rice that are high in carbohydrates, but it is easy to make this well-loved dish keto-friendly by forgoing the rice and topping it with vegetables and cream cheese. Use nori and cucumber layered with full-fat cream cheese to wrap sushi-grade raw fish, crabmeat mixed with mayonnaise, smoked fish, or your favorite fatty protein source.


  1. Cheese 

Whole fat dairy products such as cheese are rich in fat, calcium, and various vitamins, making them excellent keto-friendly snacks.8 Slices of whole fat cheese, string cheese, and cottage cheese are easy ways to snack on dairy products.10 


  1. Keto BLT

The well-beloved “Bacon-Lettuce-Tomato” (BLT) sandwich can easily be made into a keto-friendly snack by swapping the bread with a keto-friendly ingredient. Forgo the bread and wrap lettuce and tomato with bacon to make a keto-friendly mini bacon wrap. Or halve hard-boiled eggs and top with bacon, lettuce, and tomato for a keto-friendly mini egg BLT bite. 


1. Masood W, Annamaraju P, Uppaluri KR. Ketogenic Diet. In: StatPearls. StatPearls Publishing; 2022. Accessed August 9, 2022.
2. Alarim RA, Alasmre FA, Alotaibi HA, Alshehri MA, Hussain SA. Effects of the Ketogenic Diet on Glycemic Control in Diabetic Patients: Meta-Analysis of Clinical Trials. Cureus. 12(10):e10796. doi:10.7759/cureus.10796
3. Zhu H, Bi D, Zhang Y, et al. Ketogenic Diet for Human Diseases: the Underlying Mechanisms and Potential for Clinical Implementations. Signal Transduct Target Ther. 2022;7:11. doi:10.1038/s41392-021-00831-w
4. Gonçalves B, Pinto T, Aires A, et al. Composition of Nuts and Their Potential Health Benefits—An Overview. Foods. 2023;12(5):942. doi:10.3390/foods12050942
5. White B. Dietary Fatty Acids. Am Fam Physician. 2009;80(4):345-350.
6. Forouhi NG, Krauss RM, Taubes G, Willett W. Dietary Fat and Cardiometabolic Health: Evidence, Controversies, and Consensus for Guidance. Br Med J. 2018;361:k2139. doi:10.1136/bmj.k2139
7. Fats | ADA. Accessed March 16, 2023.
8. U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition. December 2020. Available at
9. Sacks FM, Lichtenstein AH, Wu JHY, et al. Dietary Fats and Cardiovascular Disease: A Presidential Advisory From the American Heart Association. Circulation. 2017;136(3):e1-e23. doi:10.1161/CIR.0000000000000510
10. American Diabetes Association. What Can I Eat? Accessed June 24, 2023.
11. Dreher ML, Davenport AJ. Hass Avocado Composition and Potential Health Effects. Crit Rev Food Sci Nutr. 2013;53(7):738-750. doi:10.1080/10408398.2011.556759



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