Best Keto Snack Substitutes
Satisfy your cravings with delicious keto-friendly alternatives to chips, crackers, and bars that actually taste amazing
Keto Snack Quick Reference
| Snack Alternative | Net Carbs (1 oz) | Fat (1 oz) | Crunch Factor |
|---|---|---|---|
| Pork Rinds | 0g | 5g | ⭐⭐⭐⭐⭐ |
| Cheese Crisps | 1g | 8g | ⭐⭐⭐⭐⭐ |
| Macadamia Nuts | 1g | 22g | ⭐⭐⭐ |
| Seaweed Snacks | 1g | 0g | ⭐⭐⭐⭐ |
| Keto Crackers | 2-3g | 6g | ⭐⭐⭐⭐ |
Ultimate Crunchy Keto Snacks
1. Pork Rinds - The Zero-Carb Champion
Why They're Perfect:
- Absolutely zero carbs
- High in protein and healthy fats
- Maximum crunch satisfaction
- Available in many flavors
Pro Tip:
Crush pork rinds to use as breading for chicken or fish - instant keto coating!
Creative Uses:
- • Dip in guacamole or salsa
- • Crush for keto breading
- • Top salads for extra crunch
- • Mix into keto "stuffing"
- • Snack straight from the bag
Best Brands:
- • Epic Provisions (artisanal)
- • Mac's (classic, widely available)
- • Utz (variety of flavors)
- • 4505 Meats (gourmet options)
2. Cheese Crisps - DIY & Store-Bought
Why They're Amazing:
- Only 1g carb per ounce
- High protein and calcium
- Easy to make at home
- Endless flavor possibilities
DIY Recipe (5 minutes):
- 1. Preheat oven to 400°F
- 2. Spread shredded cheese on parchment
- 3. Bake 5-7 minutes until golden
- 4. Cool completely for maximum crunch
- 5. Break into chip-sized pieces
Best Cheeses:
Cheddar, Parmesan, Asiago, Gruyere - aged cheeses work best!
3. Nuts & Seeds - Nature's Keto Snacks
Top Keto Nuts (per oz):
Macadamia Nuts
1g net carbs • 22g fat • Perfect ratio
Pecans
1g net carbs • 20g fat • Naturally sweet
Brazil Nuts
1g net carbs • 19g fat • High selenium
Walnuts
2g net carbs • 18g fat • Omega-3s
Flavor Ideas:
- • Rosemary roasted almonds
- • Spicy cayenne pecans
- • Everything bagel seasoned nuts
- • Cinnamon "sugar" walnuts (with erythritol)
- • Garlic parmesan mixed nuts
Portion Control:
Pre-portion nuts into 1oz servings to avoid overconsumption.
Savory Keto Alternatives
Seaweed Snacks
Light, crispy, and loaded with nutrients. Perfect for that salty chip craving!
Top Brands:
SeaSnax, gimMe, Annie Chun's
Keto Crackers
Great for entertaining and satisfying that "cracker and cheese" craving.
Recommended:
Real Good Foods, Whisps, Two Good
Keto-Friendly Bar Alternatives
DIY Fat Bomb Recipe
Chocolate Peanut Butter Fat Bombs
- • 1/2 cup coconut oil, melted
- • 1/2 cup natural peanut butter
- • 1/4 cup cocoa powder
- • 2 tbsp powdered erythritol
- • 1 tsp vanilla extract
- • Pinch of salt
Nutrition per bomb:
1g net carbs • 12g fat • 2g protein
Instructions:
- 1. Mix all ingredients until smooth
- 2. Pour into silicone molds
- 3. Refrigerate 2 hours until firm
- 4. Store in fridge up to 2 weeks
- 5. Enjoy 1-2 per day
Variations:
- • Add coconut flakes
- • Use almond butter instead
- • Add chopped nuts
- • Try different extracts
Store-Bought Keto Bars
Perfect Keto Bars
2-3g net carbs, collagen protein
Bulletproof Bars
2-3g net carbs, MCT oil
Keto Bars by Kiss My Keto
3g net carbs, multiple flavors
EPIC Bars (Beef/Bison)
0-1g carbs, whole food protein
What to Avoid
Regular granola bars (20-30g carbs)
Protein bars with added sugars
Anything with dates or dried fruit
Bars with chocolate chips (usually high carb)
Quick Keto Snack Ideas
5-Minute Snacks
- • Cheese and salami roll-ups
- • Avocado with sea salt
- • Hard-boiled eggs with everything seasoning
- • Cucumber slices with cream cheese
- • Olives and pickles
Sweet Cravings
- • Berries with whipped cream
- • Sugar-free jello with nuts
- • Chia pudding cups
- • Dark chocolate (85%+ cacao)
- • Coconut butter squares
On-the-Go Options
- • Pre-portioned nuts
- • String cheese
- • Beef jerky (sugar-free)
- • Pork rinds
- • Seaweed snacks
Frequently Asked Questions
Can I snack on keto?
Yes, but choose high-fat, low-carb options. The goal is to maintain ketosis while satisfying hunger between meals. Focus on nutrient-dense snacks that fit your macros.
How many carbs can keto snacks have?
Aim for snacks with 5g or fewer net carbs. This leaves room in your daily carb budget (typically 20-50g total) for meals and other foods.
Are pork rinds really healthy?
Pork rinds are zero-carb and high in protein, but they're processed. They're fine as an occasional keto snack, but balance with whole foods like nuts and vegetables.
What about fruit on keto?
Stick to low-carb berries in small portions: strawberries (5g carbs per 1/2 cup), raspberries (3g), and blackberries (4g). Avoid high-carb fruits like bananas and apples.
Master Keto Snacking Today!
Get our complete keto snack guide with recipes and shopping lists