If you’re on the keto diet, it can be challenging to find the best snacks to have on hand that don’t require refrigeration (so you can stash in your bag!) and will settle any hunger pangs right when you need them. I mean, it’s not so easy to head into a local convenience store or rely on coworkers and friends to have keto-friendly snacks available.
And to make sure you can still settle your stomach and not feel compelled to go off your keto diet and grab something starchy or sweet, it’s best to always be prepared. The good news is, these keto snacks are actually delicious and super good for you! With these in your arsenal, it won’t be hard to stay in ketosis when you’re out and about with friends or at the office working through the daily grind.
Need some shopping inspo? Check out these keto snacks, which you can find in most stores, prepare at home, or buy online!
5 Keto Snacks to Always Have on Hand
The new FitJoy Keto Protein Puffs are gluten-free, grain-free, and totally delicious, and they come in Honey Sriracha to appeal to those who love to bring the heat. (Plus, Sriracha can spike your metabolism, helping you feel more energized and burn a few added calories with each bite!)
Not a fan of sweet and spicy? FitJoy has tried-and-true cheesy puff flavors, too (White Cheddar and Nacho Cheese, anyone?). These are easy to keep in your bag or at your desk, and they have 17-18 grams of protein per pouch with just 3-4 grams of carbs.
Beef or Turkey Jerky
Jerky is high in protein and super low in carbs, making it a great keto snack that’s portable and requires no refrigeration. Plus, the sticks or bars are super light to carry, and they come in delicious flavors and seasonings to spice things up. You can go with a beef, pork, chicken, turkey, or even soy (or a plant-based variety) depending on your diet and mood. Just make sure the brand you choose doesn't use too much sugar in their flavoring.
Mini Protein Bars
While a whole protein bar can be a bit too much for a snack—as some can be 300 or more calories—a mini protein bar is a perfect way to get in some protein and fiber ASAP. Plus, you can always pair it with string cheese or some veggies and avocado, if you want something extra. The FitJoy Fun-size Protein Bars are perfect, clocking in at around 5 grams of net carbs and 80 calories.
Nut or Nut Butter Packs
Stash squeeze-pack nut butters, like almond or macadamia nut butter, in your bag to have for pre- or post-workout fuel where you don’t need any silverware. Just rip it out and suck out the good stuff! (Though you can layer it on keto crackers or a FitJoy mini protein bar, too!)
You can also try keto-focused nut butter packs that use MCT oil as well to boost the fat count and burn more ketones, which several keto brands do offer. It’s a good way to get that boost of MCTs in for greater metabolic burn and cognitive effects.
Beyond nut butter, you can also have a handful of nuts or those 100-calorie packs of almonds, pistachios, or mixed nuts. Stick to a normal serving size though, as nuts do have a lot of calories, and you’ll need to maintain portion control.
You can even make a trail mix at home and carry in zip-lock bags throughout the day, mixing different nuts, seeds, and shredded coconut (unsweetened, it’s totally keto-approved with good fats from the coconut!).
Tuna Salad Pouches
Keep those ready-to-eat tuna and salmon salad pouches around the office for a quick protein boost, as the fish is low in carbs, and you can add some good fats to it by pairing it with avocado. Just be sure to look at the label and get packets that don’t have different sugary marinades, sauces, and flavors, as that might make them non-keto. Go for plain and simple—that’s the key.
Isadora Baum is a freelance writer, certified health coach, and author of 5-Minute Energy. She can't resist a good sample, a margarita, a new HIIT class, or an easy laugh. She writes for various magazines, such as Men's Health, Women's Health, SELF, LIVESTRONG, POPSUGAR, Allure, Health, Cooking Light, and more. Learn more about her on her website: isadorabaum.com.