12 Keto Diet Snacks for Rapid Weight Loss

 

So uh, what can you snack on when following a keto diet? These easy grab-n-go keto diet snacks will help you hit your macro goals while never getting hangry. If you want to take it a step further we developed the Women’s Health Keto Made Simple bookazinea new keto guide and meal plan (with 70+ recipes!) that’ll help you lose weight on the keto diet while still eating all your fave foods.

Now, let’s get to an ah-mazing keto snack guide that covers alllllllll the snacking bases: sweet bites, savory eats, peanut butter snacks, and more. Drooling yet? Enjoy.

1. Eggplant “fries”

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You can make veggie fries out of practically any vegetable, but eggplant is a less common keto-friendly one. So try this unique twist, courtesy of Sophia DeSantis, author of Veggies Don’t Bite, made with almond flour and maple syrup (nomz!).

Per serving: 387 calories, 24 g fat, (TK g saturated), 7.2 g carbs, TK g fiber, TK g sugar, TK mg sodium, 33.5 g protein.

 

2. Kalamata olives and cucumber

Bowl of marinated kalamata olives

One cup sliced cucumbers and 10 large olives makes for a great keto-friendly snack, with added benefits: “This is a great snack to help people in ketosis supplement their sodium levels.” says Desiree Nielsen, RD, author of Un-Junk Your Diet. When you’re in ketosis, your body needs more sodium, and “without adequate sodium, people are at risk for dehydration, constipation, and more dangerous electrolyte imbalances,” she adds.

Per serving: 71 calories, 4.8 g fat (0 g saturated fat), 5 g carbs, 2.3 g fiber, 2.1 g sugar, 285 mg sodium, 1.2 g protein.

 

3. Wrapped dill pickles

Pickled Cucumbers in a White Dish

“One thing many people do not realize is that when eating a low-carb, ketogenic diet, the body’s need for sodium increases,” says Sarah Koenck, RD, of Virta Health in San Francisco. “Dill pickles are a great way to get in salt and a perfect vehicle for deli sandwich items, sans bread.”

For this low-carb snack, wrap one large dill pickle with one ounce sliced deli meat and once ounce sliced cheese.

Per serving: 160 calories, 9.5 g fat (6 g saturated fat), 1.5 g fiber, 3 g sugar, 3 g carbohydrates, 1645 mg sodium, 6 g protein.

 

4. Smoky garlic pumpkin seeds

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Although fall is the synonymous season of pumpkin EVERYTHING, if you’re on the keto diet, you shouldn’t skip pumpkin seeds. They’re loaded with healthy fats and protein, and this smoky snack only has four simple ingredients. Get the recipe from DeSantis here, which uses smoked paprika, garlic powder, sea salt, and your choice of oil (for more healthy fat!).

Per serving: 193 calories, 16 g fat, (2 g saturated), 6 g carbs, 3 g fiber, 0g sugar, 265 mg sodium, 10 g protein.

5. Coconut “bacon”

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It’s no secret that bacon is a staple of the keto diet, but coconut is a keto-friendly, meat-free alternative. And this vegan option is a smoky, yummy alternative, according to Brittany Mullins. You’ll need unsweetened coconut flakes, liquid aminos, liquid smoke, maple syrup, and smoked paprika.

Per serving: 387 calories, 24 g fat, (TK g saturated), 7.2 g carbs, TK g fiber, TK g sugar, TK mg sodium, 33.5 g protein.

 

6. Warm Tuscan white-bean dip

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Hummus is also keto-friendly, but it can get boring fast. Mix it up with this easy-to-whip-up white-bean dip (yes, white beans are great for keto dieters!) for a flavorful and fiber-filled dip for veggies. Psst…you’ll need a food processor for this one, but it’s well worth it.

MUST READ  Easy Moroccan Chicken Salad

Per ¼ cup serving: 105 calories, 3 g fat, 16 g carbs, 3 g fiber, 2 g sugar, 240 mg sodium, 5 g protein.

 

7. Collard cheese wraps

Collard greens
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“This is an easy portable snack that helps you get extra greens, while being balanced with a bit of protein,” Nielsen says. Take one large collard greens leaf (without the stem) and spread it with one teaspoon each Dijon mustard and mayonnaise. Top with one ounce sliced cheddar cheese and roll like a wrap.

Per serving: 162 calories, 13.4 g fat (7 g saturated fat), 1.3 g carbs, 1.5 g fiber, 0.4 g sugar, 269.4 mg sodium, 8.2 g protein.

 

8. Cucumber slices and guacamole

Cucumber and avocado sandwiches on bread background.

“This snack takes seconds to prepare and the healthy fats from this guacamole dip make it a perfectly filling and satisfying snack,” Alyssa Sharp, RD, says. Slice up half a cucumber and dip into half a cup of guacamole.

Per serving: 233 calories, 19.9 g fat (4.3 g saturated fat), 14.9 carbs, 3.3 g sugar, 14 mg sodium, 7.7 g fiber, 3.2 g protein.

 

9. Hummus and veggies

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Surprised you can have hummus? After all, chickpeas are rich in carbs. But in small amounts, used as a “flavoring,” hummus can fit in a keto diet, says Whitmire, who practices functional and therapeutic nutrition and works with clients on the keto diet. Keep it to a tablespoon and dip in a half cup of bell pepper strips.

Per serving: 48 calories, 2.8 g fat (0 g saturated fat), 5 g carbs, 1.8 g fiber, 2 g sugar, 66 mg sodium, 3.6 g protein.

 

10. Keto chili

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While chili may seem like a main dish, a small scoop of this keto variety can provide you enough protein (almost 3 grams!) to keep you going. “Use an Instant Pot for great fast cooking,” says Suzanne Ryan, author of Beyond Simply KetoTo make it, brown your ground beef and sausage, saving half the fat drippings. Chop one green bell pepper and ½ onion. Pour meat, fat, veggies, canned ingredients and spices into your instant pot, and cook for 40 minutes. (This is also a great keto meal-prep recipe to have on hand.)

Per serving: 387 calories, 24 g fat, 7.2 g carbs, 33.5 g protein.


11. Almond butter and seed bites

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These are perfect keto snacks alone, but they’re even tastier together, says Boise, Idaho-based dietitian Emily Norbryhn, RD, who often works with keto clients. “The fat, protein, and fiber in this snack will keep you full for hours,” she adds. Mix together two tablespoons crea\my almond butter, one teaspoon chia seeds, one teaspoon sunflower seeds, one teaspoon flax seeds, and two teaspoons pumpkin seeds. Dig in.

Per serving: 262 calories, 21 g fat, 11.6 g carbs, 7.8 g fiber, 11 g protein.

 

25. Mexican cole slaw

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I guarantee this is the zestiest cole slaw you’ve ever tasted. If you don’t love cabbage, you can swap for broccoli slaw, says DeSantis. And bonus, limes (in this cilantro-lime dressing) are also a keto-friendly fruit.

Get mixing! Start with the dressing: Place all dressing ingredients in a mason jar and shake well. Then chop cilantro, red onions, red peppers and cabbage, and combine with dressing.

Per serving: 84 calories, 7 g fat, (1 g saturated), 5 g carbs, 1 g fiber, 2 g sugar, 76 mg sodium, 1 g protein.

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