A standard ketogenic diet (SKD) limits carbohydrate intake to 50 grams of carbohydrates (or less) per day, protein comprises about 20% of the diet, while fat comprises about 70% of the daily intake. While there are variations to how people follow a keto diet (including a high-protein ketogenic diet, which is very low in carbs (5%) and contains about 35% protein and 60% fat), the SKD is the most researched.
The primary aim of this low-carb, high-fat diet is 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, with potential improvements to your cholesterol and blood sugar levels.
Snacks you consume on the keto diet should prioritize foods rich in proteins and fats, including those heart-protective mono- and polyunsaturated fats found in plant foods like nuts and avocados. Some dairy foods can also be beneficial.
Feta cheese compliments mild and creamy avocados with its salty, tangy flavor. Slice half of an avocado, 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 a total of 236 calories, 6 grams of protein, and fewer than 10 grams of carbs.
Nuts are packed with 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. Then, roast the nuts until toasty, spritz with a bit of olive oil, and sprinkle with your favorite dried herb seasoning.
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-carb 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 carbs. Adding one-half cup of sliced cucumbers adds just 8 calories and very few carbs (2 grams), keeping your total carbohydrates under 5 grams.
If you have leftover turkey bacon from brunch, a creamy dip is a great way to repurpose it. 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.
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 carbs.
This bacon and shrimp combination is high in protein and nutrients, including vitamin B12 and omega-3s. To make it, preheat your oven to 350 degrees Fahrenheit (176.6 degrees Celsius), wrap each frozen medium shrimp with a slice of bacon and place onto a lined baking sheet, and bake for 10-15 minutes or until shrimp is fully pink and bacon is crisp. Season with pepper and lime to add a little pep and tang. Just two pieces provides 22 grams of protein.
Two tablespoons of pesto delivers flavor and a touch of plant-based protein. Pair it with an ounce of creamy burrata for a delicious 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 even further, sprinkle a tablespoon of hemp seeds on top, which add an extra 3 grams of protein.
Four Swedish meatballs in light brown gravy has about 8 grams of protein and only 5 grams of carbs, all in under 150 calories. However, 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 per serving below 430 milligrams to stay within the daily limit of 2,300 milligrams. If you’re making this at home, opt for lean ground beef or pork for less saturated fats.
To make a delicious snack, 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 your eggs a zesty, “herbacious” flavor.
Enjoy up to four halves of deviled pesto eggs to get 14 grams of protein.
UV-treated mushrooms will keep this cheesy snack low in carbs and provide you with calcium and vitamin D.
Preheat your oven to 350 degrees Fahrenheit (176.6 degrees Celsius). In a small bowl, combine one-fourth cup of shredded cheddar with 2 ounces of cream cheese, mixing in some garlic-herb seasoning. Rinse and towel-dry your mushrooms and evenly stuff them with the mixture. Place them on a lined baking sheet, and bake for about 30 minutes until the filling is puffed and looks golden. This combo gives you 8 grams of protein.
Turkey and cream cheese roll-ups are quick, convenient, and perfect for being on-the-go. Simply grab an ounce of sliced turkey (or stack two thin 16-gram slices), spread a tablespoon of creamy cheese, and roll it up for a satisfying bite. Opt for nitrate-free turkey slices to prevent potential cancer risk. Two rolls pack in nearly 12 grams of protein. For an extra punch of flavor, top the cheese with some chopped green onions or chives before rolling.
This peanut butter and cocoa smoothie has 13 grams of satiating protein. The peanut butter alone delivers 8 grams of protein—more than half the protein in this smoothie. 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 to make it frothy.
For an additional 3 grams of protein, add a tablespoon of hemp seeds.
To make a simple guacamole, 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. Radishes have under 4 grams of carbs per cup. Then, evenly distribute 3 tablespoons of hemp seeds among them, adding 9.38 grams of protein.
With a good dose of monounsaturated fatty acids (MUFAs) and plant-based protein, this creamy snack pairing will keep you satisfied.
Make a quick and small Greek salad with 1 cup of thinly sliced cucumbers, 1 ounce of feta cheese, one-half of a 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 combo with moderate dairy echoes the foundations of the Mediterranean diet, which is known for helping to reduce the risk of heart disease. Olives provide the heart-protective value of MUFAs, along with anti-inflammatory vitamin E.
To make the tuna salad, 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 keep you energized.
Instead of relying on crackers or toast, serve your tuna salad on crunchy cucumber slices, which contain less than 5 grams of carbs per cup.
This snack requires some oven-time, but it is well worth the wait. Preheat your oven to 425 degrees Fahrenheit (218 degrees Celsius). Slice 1 cup of Brussels sprouts into halves. Place onto a lined baking sheet, then add salt and drizzle it with a tablespoon of olive oil. Bake for 30 minutes or until tender and crisp.
While the sprouts are cooking, 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.
Prepare your chicken salad with 2 ounces of canned (or leftover) chicken, 1 teaspoon of olive oil, and your favorite herb seasoning. Then stuff the chicken salad into the center of one half of an avocado. Sprinkle with everything bagel seasoning to give it some pep. This combination delivers 5 grams of dietary fiber and approximately 15 grams of protein.
Turkey, mozzarella, and pesto make a satisfying and flavorful combination. Layer 1 ounce of turkey slices with 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).
The keto diet, which is low in carbs, 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, which are rich in heart-protective poly- and monounsaturated fats; dairy products like eggs and cheese; and sources of complete protein such as tuna, chicken, and turkey.