The Best Keto Snacks to Boost Your Protein
Whether it’s savory, sweet, or salty, there’s a keto snack to fulfill powerful cravings.
Meet your crunchy, savory needs with thin, crispy chips packed with flavor.
This versatile, affordable snack can top yogurt, bulk up a trail mix, or stand alone as a breakfast
Need something sweet? These bite-sized cookies fill the need for a sweet treat without ruining ketosis.
The keto diet works by manipulating your body's fueling system. This low-carb eating plan requires eating fewer than 50 grams of carbs per day, though some people go as low as 20 grams per day. It’s tough to stay under that target carb number, especially when the snackies hit you. The popularity of this diet has led to a wide range of keto snacks that keep the body on target for ketosis but provide the textures and flavors you crave.
The best keto snacks are low in carbs and high in fat and protein. A keto diet isn’t just about grams; it’s about percentages. To put the body in a state of ketosis, you generally have to eat 5 to 10 percent carbs, 20 to 25 percent protein, and 70 to 80 percent fat. In ketosis, the body uses ketones produced in the liver for energy instead of the usual glucose (sugar).
It’s a tricky balance that requires keeping track of what you’re eating. Keto snacks generally have low carbs and high protein and fat. They also strive for the mouthfeel, textures, and flavors of favorite non-keto munchies.
How We Picked the Best Keto Snacks
I’ve been writing in the health and fitness industry for several years. My research over the years has taught me to be careful when limiting certain types of foods. I worked to find keto snacks that fit within the scope of the keto diet. However, how well they work for you depends on the total foods you eat throughout the day, not just your snacks.
Brands are putting out more keto snacks as this diet has gained popularity. I considered more than 75 snacks from various brands to find the ones worthy of being called the best. We considered:
- Net carbs: Net carbs are the total amount of carbs in grams minus fiber grams and grams of sugar alcohols. This remaining number shows the amount of carbs that count toward the keto diet’s overall macronutrient percentage.
- Fat and protein content: I looked for snacks that were high in fat and protein to meet the macronutrient requirements of the keto diet.
- Ingredient quality: Products that are third-party tested and certified get bonus points for ingredient quality. Beyond that, I looked for natural ingredients with few fillers.
The Best Keto Snacks: Reviews and Recommendations
Best Overall: Quest Nutrition Tortilla Style Protein Chips
Best OverallCheck Latest Price
Why It Made The Cut: Quest Nutrition Tortilla Style Protein Chips scratch the inch for crunchy, salty chips in four protein and flavor-filled options, making it the best snack overall.
- 4 flavors
- 3 grams carbs
- Comes in a 12-pack
- 20 grams protein
- Crunchy with savory flavors
- Certified gluten-free
- On the thin side
- Break easily
Quest Nutrition Tortilla Style Protein Chips hit the right flavors and textures to put a stop to savory cravings. At 20 grams of protein and 3 grams of carbs, they can keep you on target for your macronutrient goals. While they’re not exactly like a Dorito, they’ve got the spice to make you pucker and reach for more.
The four flavors are what really make these chips a hit. Everyone’s tastes are different. Someone who can’t get enough of the ranch might not have the palate for the (very-spicy) chili lime. You’ve got options for different days and moods. However, watch the nutritional content as it can change with the flavor.
Keto snacks aren’t exactly like the snacks they’re designed to replace. These chips are thinner and crumble more easily than a regular tortilla chip. Expect some differences, but you can also expect them to add crunch and a burst of flavor.
Best Keto Protein Bar: Quest Nutrition Cookies & Cream Protein Bar
Best Keto Protein BarCheck Latest Price
Why It Made The Cut: Question Nutrition provides 18 flavors that each provide 21 grams of protein for a keto-friendly snack that’s easy to carry when you’re away from home.
- 18 flavors
- 4 grams carbs (depends on flavor)
- Comes in 4-pack sizes
- Wide range of flavor options
- Easy to pack and carry
- Chewy texture with sweet flavors
- Protein and carb content varies by flavor
Keto-friendly protein bars replace granola bars as an easy snack on the go. Quest Nutrition’s protein bars provide chewiness with a touch of sweetness to put a stop to cravings. The 18 flavors do more than give you options. They provide variety. Your palate gets room to explore with flavors like:
- Birthday cake
- Caramel chocolate chunk
- Chocolate brownie
- Chocolate chip cookie dough
- Chocolate peanut butter
- Chocolate sprinkled doughnut
- Cinnamon roll
- Cookies and cream
- Lemon cake
- Maple waffle
However, keep in mind that each flavor isn’t for everyone. Most people find three or four flavors they love and stick with them. But the fact that you’ve got room to explore puts these bars above the competition.
They also have the nutrition stats to keep a keto diet in check. Nutrition information varies by flavor, but most stay in the 20 grams to 21 grams of protein and 3 grams to 4 grams of carbs per serving. That’s a snack that won’t blow your keto diet while providing some chewy sweetness.
Best Keto Cookies: Highkey Keto Chocolate Chip Cookies
Best Keto CookiesCheck Latest Price
Why It Made The Cut: Three packages, each with 2.25 ounces of tiny cookies, hit the mark for sweetness and crunch, especially when you need something sweet in a hurry.
- 5 flavors
- 1 gram net carbs
- Come in three 2.25-ounce packages
- Resealable bag preserves freshness
- Snack-sized cookies
- Gluten- and grain-free
- Slight aftertaste
- Cookies easily get broken during shipping
Who doesn’t love a cookie every now and then? Highkey Keto Chocolate Chip Cookies let you eat your favorite flavors without ruining a keto diet. These cookies come in five flavors, with options to meet your mood and personal preferences. Their slight crunch feels good in the mouth, and they’ve got the sweetness to rival regular cookies.
However, their sugar substitutes are noticeable if you’re used to the real deal, though it’s disguised better in some flavors than others. They can take some getting used to. Plus, those substitutes leave a slight aftertaste for those with a sensitive palette.
Best Sweet Treat: SlimFast Keto Fat Bomb Snacks
Best Sweet TreatCheck Latest Price
Why It Made The Cut: Everyone needs a sweet treat every now and then, and the SlimFast Keto Fat Bomb Snacks fill those cravings but only add 2 grams of net carbs.
- 8 flavors
- 2 grams net carbs
- 12-, 14-, and 32-count packages
- Low carbs in a single serving
- Deliciously sweet
- Flavor options prevent flavor boredom
The keto diet gets tough when sugar cravings start kicking in. SlimFast Keto Fat Bomb Snacks contain just enough sugar to relieve cravings but not enough to push you out of ketosis. However, we have to warn you. These are good enough that it can be hard to stick to a single serving, which is only one fat bomb. If you don’t have a lot of self-control, you can easily push yourself out of ketosis by eating too many. They’re that good.
Another warning, they don’t taste like your typical peanut butter cup, but for many people, they’re even better. SlimFast also has flavors outside of the normal chocolate and peanut butter, like caramel and strawberry cheesecake, in case chocolate and peanut butter aren’t your thing. These delicious little cups can get pricey, but if you save them for intense craving days, they’ll keep you safely in your keto range.
Best Value: TGB Cinnamon Pecan Keto Granola
Best ValueCheck Latest Price
Why It Made The Cut: This granola’s delicious ingredient list hits all the right flavor points and offers a versatile snacking option as a standalone or as an addition to a keto-friendly snack.
- A variety of flavors
- 1 gram carbs
- Comes in 11-ounce packages
- Easy to snack on by itself or add to other keto-friendly snacks
- Grain-, gluten-, and dairy-free
- Available in chocolate, fruit and nut flavors as well
- Nutshells sometimes found in the granola
- Not a chunky granola
The TGB Cinnamon Pecan Keto Granola is a mix of pecans, almonds, coconut “smiles,” and pumpkin seeds with extra flavoring like cinnamon thrown into the mix based on the flavor. If you want a keto snack that’s packed with natural sources of protein and fat, this is the one for you.
It’s crunchy, flavorful, and ready for snacking on its own or added to other foods. Use it to make a keto-friendly trail mix or breakfast. If cinnamon pecan isn’t your first granola choice, perhaps candied macadamia, blueberry crunch, or chocolate will be.
A few things to be aware of—occasionally a piece of nutshell makes its way into the granola, and this isn’t a chunky granola. Flaky is a better word to describe this blend. TGB has also been known to change their recipe without warning.
Things to Consider Before Buying a Keto Snack
Net carbs are the total carbs (in grams) minus the fiber (in grams) and sugar alcohols, which act differently within the body than straight sugar does. The net carbs are considered the digestible carbs in the food. On the keto diet, most people try to keep their net carbs between 5 and 10 percent of their daily intake. A snack with a low net carb count keeps you within those limits if you eat responsibly throughout the rest of the day.
Protein and Fat
The keto diet relies heavily on the right balance of fat and protein to fuel the body instead of carbs. For your daily macronutrients (fat, proteins, carbs), you should aim for 20 to 25 percent of calories from protein, 70 to 80 percent from fat, and 5 to 10 percent from carbs. Snacks can put you over the edge if you’re not careful. Know where you're at in your daily macronutrient count to make sure the snack won’t bump your body out of ketosis.
Always check what’s included on the ingredient list. Certified organic or non-GMO snacks provide third-party reassurance as to the ingredient’s origins and quality. Watch out for claims of all-natural that are not backed by third-party testing or certification. The term “all-natural” is not federally regulated and may not be accurate.
Q: What sweet things can I eat on keto?
Keto snacks like SlimFast Keto Fat Bomb Snacks and Quest Nutrition Cookies & Cream Protein Bar bring the sweetness without a carb overload. These sweet treats provide a heavy serving of protein and fat to keep your keto diet in check.
Q: Is peanut butter keto?
Peanut butter is keto, which is why it’s so often found in keto snacks like the SlimFast Keto Fat Bomb Snacks and protein bars. However, like everything, you have to eat peanut butter in moderation. Eating too much peanut butter can push your macronutrient percentages out of balance. It’s not just what you eat in a single sitting but what you eat during the entire day that keeps the body in ketosis.
Q: What is the best low-carb snack?
Pretty much any of the products on our list make up the best low-carb snacks. The Quest Nutrition Tortilla Style Protein Chips to the TGB Cinnamon Pecan Keto Granola and Quest Nutrition Cookies & Cream Protein Bar can meet different snacking needs based on how you feel and what you’re craving.
The best keto snacks, like Quest Nutrition Tortilla Style Protein Chips, curb cravings. Salty, sweet, or savory, there are keto snacks that can do it. For a little more versatility in how you snack (and to save a few dollars), the TGB Cinnamon Pecan Keto Granola can go on a hike, in your yogurt, or added to other mixes and concoctions. The variety offered by this little snack keeps boredom from sneaking into your eating habits.
MORE TO READ
Best Moisture Absorbers to Keep Your Home Dry
Eliminate excess moisture and prevent mold, mildew, and musty smells from taking over your home.
Best Hot Air Hairbrushes of 2022
Swap your hot iron and hairdryer for a multifunction tool that gives you enviable tresses.