18 Easy Keto-Friendly Snacks

In a standard ketogenic diet (SKD), carbohydrate intake is limited to 50 grams per day, protein comprises about 20% of the diet, and fat makes up about 70% of the diet. While there are variations in how people follow a keto diet, the SKD is the most researched.

This low-carbohydrate, high-fat diet aims to induce ketosis—a metabolic state that shifts your body's energy source from carbohydrates to fats. This process is believed to promote weight loss and enhance your overall health.

Snacks you consume on the keto diet should prioritize foods rich in proteins and fats, including those heart-protective mono- and polyunsaturated fats in plant foods like nuts and avocados. Some dairy foods are beneficial, too.

1. Feta and Avocado

Slice half an avocado and sprinkle it with feta, or serve it in its shell topped with the cheese. To store the other half, keep the seed intact and wrap it tightly in cellophane (Saran wrap) for a day or two. For an extra flavor boost, add fresh herbs like rosemary or thyme. This combination has 236 calories, 6 grams of protein, and fewer than 10 grams of carbohydrates.

2. Seasoned Mixed Nuts

Nuts contain important nutrients such as vitamins E and K and minerals like copper, magnesium, and potassium. They are also a good source of healthy fats.

You can create a custom nut mixture that suits your preferences. For maximal protein, combine peanuts, almonds, and pistachios. Each adds a unique flavor and texture to your mix while providing at least 6 grams of protein per ounce. Roast the nuts until toasty, spritz with olive oil, and sprinkle with your favorite dried herb seasoning.

3. Smoked Trout and Cream Cheese

Smoked trout is an excellent source of protein and heart-healthy omega-3s. Plus, it comes ready to eat. Mix it into whipped cream cheese, then serve it on sliced cucumbers for a refreshing, low-carbohydrate snack.

Two ounces of smoked trout blended with an equal amount of whipped cream cheese has 14 grams of protein and only 2 grams of carbohydrates. Adding one-half cup of sliced cucumbers adds just 8 calories and 2 grams of carbohydrates, keeping your total carbohydrates under 5 grams.

4. Turkey Bacon Spinach Dip

Start by combining one-fourth cup of labneh, 1 tablespoon of mayonnaise, one-fourth cup of thawed frozen spinach, and a sprinkle of everything bagel seasoning in a bowl. Mix until well blended, then fold in one slice of cooked turkey bacon, broken into small pieces. At just under 200 calories, the dip has 13 grams of protein.

To keep it keto-friendly, serve your dip with a colorful assortment of crudités, such as celery, zucchini, and carrots.

5. Jalapeño Poppers

To make this snack, slice two jalapeño peppers lengthwise and thoroughly scoop out the seeds. In a bowl, combine 1 ounce of whipped cream cheese, one-fourth cup of grated cheddar cheese, 1 tablespoon of almond meal, and garlic salt to taste.

Divide the mixture evenly among the jalapeño halves, then air fry at 375 degrees Fahrenheit (190.5 degrees Celsius) for about 5-8 minutes, until the cheese is bubbly. Garnish with chives. This savory treat has 9 grams of protein and just 5 grams of carbohydrates.

6. Bacon-Wrapped Shrimp

This bacon and shrimp combination is high in protein and nutrients like vitamin B12 and omega-3s. Wrap each frozen medium shrimp with a slice of bacon, place onto a lined baking sheet, and bake at 350 degrees Fahrenheit (176.6 degrees Celsius) for 10-15 minutes or until the shrimp is fully pink and the bacon is crisp. Season with pepper and lime. Just two pieces provide 22 grams of protein.

7. Pesto and Burrata

Two tablespoons of pesto delivers flavor and a touch of plant-based protein. Pair it with an ounce of creamy burrata for a snack that packs 150 milligrams of calcium and over 10% of your Daily Value (DV) for protein.

For a convenient treat, serve this duo on a leaf of crisp gem lettuce. To elevate the protein content further, sprinkle a tablespoon of hemp seeds on top, adding an extra 3 grams of protein.

8. Swedish Meatballs

Four Swedish meatballs in light brown gravy contain about 8 grams of protein and only 5 grams of carbohydrates, all in under 150 calories.

It's important to check the labels, as sodium and fat content can vary between brands. A good rule of thumb is to keep your sodium below 430 milligrams per serving to stay within the daily limit of 2,300 milligrams. If you're making this at home, opt for lean ground beef or pork to reduce saturated fats.

9. Deviled Pesto Eggs

Devil your eggs with pesto instead of the traditional preparation with mayonnaise and spices. Two tablespoons of pesto can boost the protein content of your eggs by 2 grams while giving them a zesty, "herbaceous" flavor. Enjoy up to four halves of deviled pesto eggs to get 14 grams of protein.

10. Cheesy Mushrooms

UV-treated mushrooms will keep this cheesy snack low in carbohydrates and provide you with calcium and vitamin D.

Mix one-fourth cup of shredded cheddar, 2 ounces of cream cheese, and some garlic-herb seasoning in a small bowl. Rinse and towel-dry your mushrooms and evenly stuff them with the mixture. Place them on a lined baking sheet and bake at 350 degrees Fahrenheit (176.6 degrees Celsius) for about 30 minutes until the filling is puffed and golden. This combination gives you 8 grams of protein.

11. Turkey and Cream Cheese Roll-ups

Turkey and cream cheese roll-ups are quick, convenient, and perfect for being on the go. Grab an ounce of sliced turkey (or stack two thin 16-gram slices), spread a tablespoon of creamy cheese, and roll it up. Opt for nitrate-free turkey slices to prevent potential cancer risk. Two rolls contain nearly 12 grams of protein. Top the cheese with chopped green onions or chives before rolling for extra flavor.

12. Peanut Butter and Cocoa Protein Smoothie

This peanut butter and cocoa smoothie has 13 grams of satiating protein. The peanut butter alone delivers 8 grams of protein. In a blender, combine 1 cup of unsweetened almond milk, 2 tablespoons of peanut butter, one-half of an avocado, 2 tablespoons of unsweetened cocoa powder, 1 tablespoon of monk fruit sweetener, and one-half cup of ice. Add a tablespoon of hemp seeds for an additional 3 grams of protein.

13. Guacamole and Radish Slices

Mash one-half of a medium avocado with a squeeze of lemon or lime juice and a pinch of salt and or chili powder. Spread this mixture onto one or two sliced radishes containing under 4 grams of carbohydrates per cup. Evenly distribute 3 tablespoons of hemp seeds among the radishes, adding 9.38 grams of protein.

With a good dose of monounsaturated fatty acids (MUFAs) and plant-based protein, this snack pairing will keep you satisfied.

14. Mini Greek Salad

Make a quick and small Greek salad with 1 cup of thinly sliced cucumbers, 1 ounce of feta cheese, one-half cup of chopped tomato, and four chopped Kalamata olives. Dress it with a drizzle of olive oil (about 1 teaspoon) and 1 teaspoon of aged balsamic vinegar.

This colorful, plant-forward combination with moderate dairy echoes the foundations of the Mediterranean diet, known for helping reduce the risk of heart disease. Olives provide the heart-protective value of MUFAs, along with anti-inflammatory vitamin E.

15. Tuna and Cucumber Bites

Combine 2 ounces of drained oil-packed tuna with a couple of teaspoons of mayonnaise, and season it with your favorite spice blend. Try garlic herb, za'atar, or herbs de Provence. Tuna is a source of B vitamins, essential fatty acids (including omega-3s), and high-quality protein, making it a healthy choice to energize you.

Instead of relying on crackers or toast, serve your tuna salad on cucumber slices containing less than 5 grams of carbohydrates per cup.

16. Crispy Brussels Sprouts with Labneh

Slice 1 cup of Brussels sprouts into halves. Place onto a lined baking sheet, add salt, and drizzle with a tablespoon of olive oil. Bake at 425 degrees Fahrenheit (218 degrees Celsius) for 30 minutes or until tender and crisp.

While the sprouts are baking, season one-fourth cup of labneh with garlic salt and a hint of chili powder. Dip your sprouts in the labneh dip for a bone-protective combination with a dose of potassium and over 10% of your DV for calcium.

17. Chicken and Avocado Salad

Prepare your chicken salad with 2 ounces of canned (or leftover) chicken, 1 teaspoon of olive oil, and your favorite herb seasoning. Stuff the chicken salad into the center of one-half of an avocado, and sprinkle with everything bagel seasoning. This combination delivers 5 grams of dietary fiber and approximately 15 grams of protein.

18. Turkey and Mozzarella Roll

Turkey, mozzarella, and pesto make a satisfying and flavorful combination. Layer 1 ounce of turkey slices, one tablespoon of pesto, and one ounce of mozzarella. This keto-friendly snack provides nearly 12 grams of protein and 143 milligrams of calcium (over 10% of the DV).

A Quick Review

The keto diet, which is low in carbohydrates, moderate in protein, and high in fat, may benefit weight loss and other health factors. Keto-friendly snacks can keep you satisfied since they are primarily a combination of protein and fats.

Optimal ingredients include nuts and avocados, rich in heart-protective polyunsaturated and monounsaturated fats; dairy products like eggs and cheese; and sources of complete protein such as tuna, chicken, and turkey.