A successful keto friendly snack needs to not only meets your nutritional goals, being both low-carb and high-fat/protein, but should also be delicious – so you don’t feel restricted by your diet. When following the keto diet, snacks can be incredibly helpful to top up your fat and protein intake, whilst satisfying your taste buds and keeping you full in between meals. Healthy snacks don’t have to be boring, while a few simple fuss-free foods have made the cut onto our top 10 keto snacks due to their incredible nutrient profile, we’ve created some seriously delicious recipes to ensure you don’t miss out on maximum flavour while sticking to your diet. Packed full of protein, fat along with vitamins and minerals, these recipes will mean that you never feel like you are missing out or bored with your diet. Following a restrictive diet can sometimes feel like too much hard work or simply not sustainable, however by eating foods that you enjoy, you are far more likely to stay on track and see the results you hope to achieve!
In our Top 10, you’ll find a variety of snacks – sweet, salty and savoury, so there’s an option for any time of day and whatever mood you’re in. There are some speedy grab-n-go options, along with recipes that require some preparation and cooking – trust us, they’re totally worth it! Incredible taste aside, these snacks will ensure your body remains fired up in ketosis – the fat-torching state you’re aiming for as your body switches from burning carbs for fuel to burning fat instead! Ready to start burning fat and seeing results?
Here’s our top 10 Keto snacks:
- Bacon & egg baked avo’s
- TPW White Choc Fudge Truffles
- Chicken Meatballs Poppers
- Brownie Fat Bombs
- Keto smoothies
- Mixed Nuts
- Cheesy Stuffed Mushrooms
- Hard boiled eggs
- Beef Jerky
Bacon & egg baked avo’s
These little beauties are the perfect combination of fat and protein to provide you with sufficient fuel to keep you going in between meals.
The nutritional value will vary depending on what type of meat you use and the size of your avocado/egg. Each stuffed half avo contains approximately:
Nutrition per serving – kcal: 254, Protein: 8g, Carbs: 8g, Fat: 21g
Here’s what ingredients you’ll need for 2 ½ avo’s:
- 1 large avocado
- 2 medium eggs
- 2 tbsp chopped bacon
- Some chives to snip on top (optional)
Super simple to make, here’s the method:
- Pre-heat your oven to 220C.
- Slice the avocados in half, and remove the stones, trying to keep the indent left from the pit intact as much as possible.
- Crack an egg into each avocado.
- Top the avocado with desired amount of chopped bacon.
- Place in the oven and bake for 15 minutes or until the egg reaches your desired consistency.
- Remove and enjoy!
Tip: You can use any meat you like for this recipe; pancetta, bacon, ham, chicken – whatever takes your fancy! You only need 1 tbsp meat per half avocado, so don’t fret too much about the fattiness of the meat.
TPW White Choc Fudge Truffles
These delicious truffles are packed with protein, healthy fats and antioxidant-rich dark chocolate – the only problem is trying to stop at one!
Nutrition per truffle – kcal: 102, Protein: 7g, Carbs: 3g, Fat: 7g
Get the full easy-peasy recipe here
The pea protein in these truffles is a firm favourite with many keto dieters due to its very high protein content and low carbohydrate content. Unflavoured pea protein is incredibly versatile and can be used in both savoury and sweet cooking, try our TPW Pea protein; available in unflavoured, mouth watering Salted Caramel and indulgent Chocolate Silk flavours to up your protein-shake game.
Chicken Meatballs Poppers
These tasty little meatballs are the perfect high-protein keto-friendly snack! The batch makes a LOT (28-30), so ideal to meal prep for the week ahead so you’ve got your snacks sorted! They also freeze like a dream, so if you don’t think you’ll manage the whole batch, throw them in a freezer bag once they’ve cooled. When you want them, just transfer them to the fridge to defrost or if using in a recipe that requires cooking, just toss them in!
Nutrition per meatball – kcal: 47, Protein: 4.1g, Carbs: 0.3g, Fat: 3.3g
- 450g minced chicken or turkey (pulse raw chicken in a food processor if unable to find it pre-minced).
- 1 egg
- 100g grated parmesan
- 1 tsp garlic powder
- 1 tsp onion powder
- 1 tsp smoked paprika
- ½ tsp salt
- Handful of chopped parsley (optional)
- Preheat your oven to 220C, line a baking tray with foil and lightly spray that foil with non-stick spray.
- Add minced chicken, parmesan cheese, egg, fresh parsley and spices to a large bowl and mix using your hands until everything is well incorporated. Using a large spoon or ice cream scoop, portion out your meatballs and place them on your baking sheet. You should get approximately 28-30 meatballs. Bake for 25 minutes, remove from the oven and dig in! Once you pop you really can’t stop with these! Delicious served in a dish or alone as a snack; they go perfectly with salsa or guacamole!
Brownie Fat Bombs
One for the chocoholics! Dangerously moreish but 100% keto-friendly and full of protein and healthy fats! If you’re not new to keto dieting, you’ll likely be familiar with ‘fat bombs’. While not entirely necessary on a keto diet, they can prove to be incredibly helpful when you’re on the go to avoid temptation and stay on-track. The amount you make from the mixture is dependent on how large you roll them, however on average this mix makes around 16 Brownie bombs. The nutritionals below are based on a yield of 16, using coconut oil (which is optional):
Nutrition per brownie bomb – kcal: 118, Protein: 5g, Carbs: 2g, Fat: 9g
These couldn’t be easier to make, see the recipe below:
- 250g TPW smooth peanut butter
- 65g cocoa or cacao powder
- 2-4 tbsp TPW Zero Syrup in your favourite flavour! Or sub for 4-5 tbsp sweetener of your choice.
- 2 tbsp TPW coconut oil (optional)
- ¼ tsp salt
- Simply add all of the ingredients to a food processor, scraping down the sides if necessary, until combined into a smooth dough.
- If you’re using a Zero Syrup or liquid sweetener and/or coconut oil, you will need to refrigerate the dough in the fridge until the mixture is firm enough to scoop into balls with a small ice cream scoop or spoon. Roll into balls of your desired size and enjoy!
You can mix up the flavour of this plain chocolate mixture by using a different nut butter, adding a little peppermint oil for mint choc, adding orange oil for chocolate orange, adding dessicated coconut, using different flavour Zero Syrup, rolling the balls in crushed pistachios/toasted sesame seeds or any other nut/seed you fancy! You can store these in either the fridge or freezer, they keep for up to two weeks in the fridge. Delicious and super versatile!
Smoothies are a fantastic way to ensure you are hitting your fat and protein macros on a keto diet. Some of the best ingredients to throw in are:
- Coconut yogurt
- Coconut oil
- Nut butter (peanut, almond, cashew… it’s up to you)!
- coconut milk
- Blueberries, strawberries and raspberries are your best fruit options as they are low sugar (and therefore lower carb). Bananas and other tropical fruits are no-go’s due to their high sugar content.
- Green vegetables such as spinach, kale – whatever you fancy!
- A scoop of pea protein isolate or whey protein isolate powder to keep the protein content high, but the carbs low.
The nutritional content of your smoothie will be determined by your ingredients so mix it up and find some combinations that work for you! Enter the ingredients into a calorie calculator such as MyFitnessPal to calculate the precise nutritionals if you are tracking your calories/macros.
Tip – coconut milk and coconut yogurt are superior keto-friendly milk and yogurt options over dairy or other plant-based options due to their unrivalled low-carb and high-fat content.
One of the best sources of healthy fats, olives are a keto-friendly snack that takes no effort whatsoever! Olives contain around 11-15% fat, 75% of that fat content is oleic acid – a monounsaturated fatty acid which is the main component of olive oil. Another keto-friendly benefit of olives is that they have a very low-carb content, at around 4-6% an olive – most of which being from fibre. Olives are also a fantastic source of vitamins and minerals such as vitamin E, iron and calcium. These little gems are also packed with antioxidants so if you’re looking for an easy and nourishing keto snack, olives are a great option!
Nutrition per 100g olives – kcal: 125, Protein: 0.8g, Carbs: 6.3g, Fat: 10.7g
Nuts are an exceptional keto-friendly and fuss-free snack that you can enjoy on their own or combined into a meal. Nuts are packed full of healthy fats, low in carbs and high protein to boot! Not all nuts are created equal, so it’s recommended to have a variety to reap the full range of benefits available. As nuts store very well and are not easily perishable; keep a bag of mixed nuts in your bag, locker, car – anywhere you see fit, so you’re never stuck for a keto snack wherever you are. You’d be nuts not to… sorry!
On average, mixed nuts contain:
Nutrition per 100g – kcal: 652, Protein: 16g, Carbs: 12g, Fat: 58g
Cheesy Stuffed Mushrooms
You’ll want to stuff yourself silly with these delicious shrooms! Filled with cream cheese and crispy bacon, …these are a seriously tasty keto-friendly treat!
- 225g bacon
- 12 medium sized mushrooms
- 2 tbsp butter
- 200g cream cheese (can use garlic and herb for extra flavour if desired or goats cheese works well too)
- 3 tbsp chives, finely chopped
- 1 tsp paprika powder
- Salt and pepper
- Preheat the oven to 200C.
- Fry the bacon until it’s very crispy. Allow to cool and then crush into crumbs – reserve the bacon fat.
- Remove the stems from your shrooms and finely chop. Fry them in the bacon fat, adding butter if required.
- In a bowl, mix the bacon crumbs with fried mushroom stems and remaining ingredients.
- Fill each of your mushrooms with the mixture and bake for 20 minutes until golden and dig in!
These make the perfect snack, starter, side dish and are a great addition to breakfast – trust us, you’ll be eating these a lot! You can change up the flavour using different meats and cheese; chorizo and goats cheese work wonderfully!
Nutrition per stuffed shroom – kcal: 72, Protein: 6g, Carbs: 0g, Fat: 5g
Hard boiled eggs
A fail-safe keto friendly snack, super-cheap and easy to prepare. High in both protein and fat, with literally zero carbs – eggs are a no brainer! You can even buy pre-cooked hard boiled eggs in most supermarkets nowadays so another great grab-n-go option if you’re out and about.
Pack a few for on-the-go snacking; your colleagues/friends may not thank you when you whip them out – but your body certainly will!
Nutrition per large boiled egg – kcal: 72, Protein: 6g, Carbs: 0g, Fat: 5g
Beef Jerky is a wonderfully convenient and tasty keto-friendly snack. Beef Jerky tends to have a very good shelf life so stocking up on a few packs is a safe bet for future snacking to keep on your desk, in your gym bag, pretty much anywhere you find yourself in need of a snack! One pack of our super tasty TPW Beef Jerky contains a massive 27g of high quality protein and is made from 350g of pure prime selected beef -perfect if you are looking for a filling and nutritious savoury snack! Not only packed with protein; beef jerky is also a great source of potassium, vitamin B12 and Iron! Our TPW Beef Jerky comes in delicious Original flavour and is also available in our unique range of unreal flavours such as Hot ‘n’ Spicy, Peppered, Sweet Teriyaki, Olde Smokey – it really is like no other beef jerky you’ve tried before!
Nutrition per 50g pack of TPW Beef Jerky – kcal: 139, Protein: 27g, Carbs: 2.5g, Fat: 2g
Tip – it is worth bearing in mind that overconsumption of protein when following the keto diet can actually knock your body out of ketosis (the fat-burning process we are aiming for). So a good range to keep your protein intake is within 1.5-2 grams of protein per KG of bodyweight to ensure your body remains in the fat burning state of ketosis.