Keto on the go


12 Ways to Do the Keto Diet on a Budget

The ketogenic diet is a type of diet that makes people completely overhaul their eating habits. The high-in-fat, very low carb plan is extremely different from what’s often referred to as the Standard American Diet, which is high in sugar, saturated fat, sodium, and grains, and low in vegetables, fruits, and healthy oils. So it makes sense that you may think revamping the way you eat on a keto diet is going to require fancy “keto-friendly” foods and expensive grocery store runs.

Luckily, that doesn’t have to be the case. “You can absolutely make keto work on a budget,” says Bonnie Nasar, a registered dietitian nutritionist in Freehold, New Jersey, who promotes a plant-based Mediterranean ketogenic diet. Also consider the long view. If you’re following keto on the recommendation of your doctor as part of your treatment plan for a medical condition, eating a nutrient-dense version of the ketogenic diet may lead to health improvements. “Essentially, this may decrease healthcare costs down the road. You’re going to come out ahead when you’re eating healthier,” says Nasar.

RELATED: What to Eat and Avoid on the Keto Diet

Still, you’re going to want to find out how to save at the store now. Here’s how.

1. Skip the Fancy, Packaged Keto Diet Foods

Once a diet becomes trendy (as keto has), companies are quick to hop on the bandwagon and develop keto-compliant foods, like meal replacement bars, fat bombs, or shakes. You don’t need these things to be successful on a keto diet, says Nasar. Not only that, but relying on these foods too much takes you away from a great benefit of keto: eating fewer packaged foods.

“Keto bars or cookies are processed foods. The idea behind the keto diet, particularly as one form of treatment for specific diseases, is to go for a whole foods approach, not a processed one,” Nasar says.

Aside from your health, another benefit of skipping packaged keto foods is that they’re really pricey. When it comes to cost and nutrition, a handful of nuts will beat out a packaged keto bar.

RELATED: 10 Grab-and-Go Keto Diet Snacks

2. Don’t Forget to Add Nonstarchy Veggies to Your Plate

Keto is so focused on fats and proteins that it’s easy for veggies to get pushed to the wayside. And while it’s true that they supply carbohydrates and that many have to be limited, you should bulk up all your meals with vegetables, advises Stephen Herrmann, PhD, the director of program development and training for Profile Sanford, a division of Sanford Health, a health system based in Sioux Falls, South Dakota.

Veggies such as spaghetti squash, cauliflower, and lettuce can go a long way to adding volume and heart-healthy fiber to your meals. Precut veggies, including bagged cauliflower “rice” or packaged zucchini noodles, may be convenient, but they’re also more expensive. One money-saving key is to buy them in their whole form and take the time to watch a couple of YouTube videos on how to cut and chop them like a pro.

3. Choose Your Cuts of Meat Wisely

There’s a wide distribution of meat prices, with factors such as where you live, where you shop, the cut of meat, and the type of meat (pasture-raised, organic, and the like) affecting the price tag. You’ll want to pay attention to those dollar signs and be strategic.

In general, says Nasar, if you’re craving beef, skip the rib eye and go for a roast cut, which tends to be cheaper. Rib eye at Target is currently $13.99 per pound (lb), while chuck roast is $5.99/lb.

Similarly, bone-in pork chops are more expensive ($3.99/lb at Target) compared with a pork shoulder roast ($2.79/lb), especially since with the former option you’re paying for the weight of the bone.

Chicken thighs are also generally one of the more budget-friendly meats you can buy — they’re a steal at $1.96/lb at Walmart when compared with a boneless skinless breast at $4.64/lb.

RELATED: What Are the Best and Worst Fats on the Keto Diet?

4. Shop at Trader Joe’s or the Go-To Bargain Grocery Store in Your Area

Trader Joe’s is certainly a favorite grocery store right now — and for good reason. Their prepared foods are inventive, and the real win is that their produce tends to be cheaper, says Nasar. “If you shop at Trader Joe’s, you’ll get more bang for your buck when it comes to vegetables,” she says.

If you don’t have a TJ’s in your hometown, peruse the farmers market or hit your local bargain grocery store. The point is: Healthy eating that doesn’t hurt your wallet, on keto or otherwise, requires doing a little bargain hunting. “You can find additional savings with a little comparison shopping,” says Nasar.

5. Buy These Beans to Keep Carbs Low and Heart-Healthy Protein High

One of the biggest “tricks” of the trade in lowering your grocery bill is buying beans. But on a keto diet, most beans offer far too many carbs. For example, according to the U.S. Department of Agriculture, ½ cup of canned, low-sodium black beans has more than 11 grams (g) of net carbs. (You can calculate net carbs, which keto dieters often count instead of total carbs, by subtracting the fiber and sugar alcohols from the total carbs, according to

One of the exceptions: black soybeans, says Nasar, who recommends this bean variety for her keto clients. You can pick up an entire can of organic black soybeans for a couple of dollars, and a ½-cup portion packs only 1 g of net carbs. The serving also offers 7 g of fiber, which will help keep your digestive system healthy (a major plus when you consider all the uncomfortable tummy trouble that keto can cause).

Another bean option Nasar recommends? Lupini beans, a brined white snacking bean. For a ¼-cup portion of one brand, Cento, you get just 2 g of net carbs, along with 1 g of fiber.

RELATED: What Are the Benefits and Risks of the Keto Diet?

6. Find Frozen, Not Fresh, Berries to Get Your Keto Fruit Fix

If you’re choosing to include fruit in your keto diet, you’ll do so in limited amounts. After all, a medium apple contains more than 20 g of net carbs. So the fruit options are few. That’s where berries come in, because they tend to be high in fiber and lower in net carbs compared with other fruits.

They can be expensive — except when you buy a big bag of them frozen. They won’t go bad in your fridge and go to waste, and you can portion out a small amount at a time to add to a keto smoothie, or thaw them to use as a syrup-like topping on keto pancakes. A ¼-cup of frozen raspberries has 3.4 grams of net carbs.

7. Join a Meat Share to Nab Deals on Beef, Pork, and More

Depending on where you live, there may be local farms or butcher shops that offer the chance to purchase a whole, half, or quarter cow, says Nasar. The upfront costs are higher, but it’s a great way to buy in bulk and save a serious amount on the per-pound price. For instance, one farm raising grass-fed cattle in Wisconsin lists a quarter cow (150 to 180 lb) at $3.65/lb; including a processing fee, the total can be upwards of $800. (The cuts will come frozen.) What’s more, if you’re interested in buying more environmentally friendly sources of meat, you can save money by making the investment in one of these meat shares — and even getting it sent to you if there are no farms nearby that have this offering. For instance, an online subscription company that offers 100 percent grass-fed, humanely raised meats, Primal Pastures, says a whole beef share will cost $3,000, which is 300 pounds and saves $5/lb on their typical beef prices. Plus, you’ll get a range of cuts that will inspire you to get creative in the kitchen.

RELATED: 10 Keto Diet Comfort Food Recipes

8. Skip Organic, Grass-Fed, and Free-Range

Many keto advocates suggest buying grass-fed or free-range meats and organic vegetables. That’s great advice, but if you’re low on cash, know that these varieties aren’t required for you to lose weight on the keto diet. “If you’ve been eating a Standard American Diet, you can make a lot of headway by focusing on the bigger picture and worrying about the details later on,” says Dr. Herrmann.

The goal is to move toward a pattern of noshing on whole, fresh foods, including conventional (nonorganic) produce and proteins. Later on, if you desire and your budget allows, you may want to explore organic options. If you’re worried that conventional vegetables are inferior or you’ll be harming your body in some way because organic is out of your budget, check out the resource Safe Fruits and Veggies. The nonprofit represents both organic and conventional fruit and vegetable farmers and can help put any fears to rest.

9. Opt for Eggs to Get Healthy Fat on the Cheap

Eggs are some of most cost-effective foods out there — and they’re completely okay on keto. One large egg has 4.8 g fat, 0.4 g carbs, and 6.3 g protein, which can easily fit into your macro goals. What’s more, in 2018 a dozen eggs cost $1.25 on average (that’s just 10 cents per egg), according to the Farm Bureau. Scramble with dark leafy greens and top with cheese for breakfast or cook into a frittata for lunch or dinner.

RELATED: 10 Healthy Foods You Can’t Eat on the Keto Diet

10. Get Comfortable With Meal Planning to Reduce Food Waste

One of the most eye-opening stats about our eating habits: Households waste, on average, $1,500 worth of food every year, according to, which is run by the Natural Resources Defense Council (NRDC). That applies no matter what diet you’re on — keto or not. Proper meal planning (which is, essentially, a commitment to eating leftovers), cooking up wilted or softened veggies, learning proper storage tips, and planning meals before grocery shopping are all things that can help reduce the amount you toss, the website suggests.

11. Focus on High-Fat, Low-Cost Oils From Plants

Avocados are delicious on a keto diet, but if they’re out of the picture because they cost too much where you live, get your fats through oils. Avocado oil is going to be a cheaper option than fresh avocados, says Nasar. You won’t get the fiber from a fresh avocado, but it will offer a source of monounsaturated fats that are heart-healthy and will help you add fat to your meals to stay in ketosis. She also recommends extra-virgin olive oil. These oils can be purchased at lower cost from inexpensive retailers like Target. Their store brand — Market Pantry — sells a 50-ounce bottle for about $12. When buying a big quantity like this, keep it in a cool, dark cupboard (not right next to the stove or in the fridge), recommends the North American Olive Oil Association.

12. Buy Keto-Friendly Nuts, Like Almonds and Walnuts, in Bulk

One of the most common money-saving tips you’ll hear is the call to “buy in bulk.” That’s great, provided you have the space and adequate memory to eat them before they expire. Keep in mind that buying in bulk also opens you up to the threat of food waste, so it’s important to choose the foods you buy in large quantities wisely — and store them properly.

If you have a membership at a wholesale store like Costco or Sam’s Club, not only can you score great deals on large quantities of meat and oils, but also specialty items that tend to cost more at the store, like nuts. Costco, for instance, sells 3 lb bags of almonds for around $15. Almonds are keto-friendly (1 ounce, or 22 kernels, has 14.9 g fat, 2.3 g net carbs, and 6 g protein). As a bonus, they stay fresh for a long time. According to the Almond Board of California, keeping them in a cool, dry place will help them stay fresh for up to two years.

A Final Word on Following the Keto Diet on a Budget

You don’t have to break the bank with your new keto lifestyle. Most importantly, you can follow this plan while eating good quality, nutritious foods. Sometimes, the costs may seem higher at the outset, as you contemplate buying a tub of almonds or a handle of EVOO, but remember this: “You’re purchasing the fuel for your body and investing in your health,” says Herrmann.

How to go keto: A beginner’s guide to the keto diet

This story is part of New Year, New You, everything you need to develop healthy habits that will last all the way through 2020 and beyond.

The ketogenic diet was one of the most popular diets in 2019, and it doesn’t show any signs of stopping. While it has stirred up controversy (Remember the Jillian Michaels — Al Roker feud?), it has not seemed to wane.

The lifestyle has been used to battle both weight issues as well as overall health issues. For example, many epileptic patients have seen a reduction in symptoms when following a ketogenic — or close to ketogenic — diet. Others have given the diet credit for helping them drop a significant amount of weight in a short time, while boosting their energy.

For those looking to jump into keto, the diet does require some preparation before going full speed ahead. But, a little bit of prep work will put you at an advantage and may allow you to see results faster than you anticipated.

Read more: The best keto snacks to buy online

Here is everything you need to know about going keto.

What is the keto diet?

The keto lifestyle, whether it is being tapped for weight loss or health reasons, is not something that should be taken lightly. Keto requires the elimination of complex carbohydrates as well as grains, sugar, fruit and tubers, like yams and sweet potatoes. It relies on the heavy presence of meat, leafy greens, above-ground vegetables, nuts, fats, oils and alternative sweeteners.

According to experts, fewer than 15 grams of carbohydrates are optimal for those looking to send their bodies into ketosis.

Steak and butter are on the menu on keto.

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How does keto work?

By eliminating carbohydrates, the body slips into ketosis, a process in which ketones are produced from the breakdown of fats in the liver. In turn, the body goes into a metabolic state through the starvation of carbohydrates called ketosis. (Basically, you are burning fat for energy instead of sugar.)

How do you start a keto diet?

Before jumping on the keto bandwagon, health experts urge you to talk to a doctor or other health professional to ensure that there will be no unwanted reactions or side effects.

“If you are considering starting any kind of ketogenic diet, you should discuss it first with your doctor. The diet may be harmful if you have existing kidney, liver or heart disease. If you have diabetes or high blood pressure and are on medications, you should be in close contact with your physician to monitor changes and adjust medications as needed,” says Diane Vizthum, a dietitian at the Adult Epilepsy Diet Center at Johns Hopkins.

The keto diet involves a lot of planning what you’re going to eat and prepping your own meals.

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Keto planning and prep

There is simply no way around it — keto requires a lot of planning and prep before jumping in. Not only will you be looking to eliminate foods from your diet, but you will also have to learn to cook using keto-compliant foods, how to order when dining out, and how to utilize keto-based substitutions for baked goods, snacks and other indulgences.

“It can be harder to manage your diet because you might have to spend more time calculating your carbohydrate intake and spend a lot of time planning meals and considering the foods you are eating,” says Mascha Davis, MPH, RDN, a national media spokesperson for the Academy of Nutrition and Dietetics.

Stocking your cabinets with both keto cookbooks and these keto staples can help to eliminate some of the stress of going keto. Researching keto-compliant recipes as well as learning how to read labels for pitfalls like hidden sugar will also ensure you will see success on the keto plan.

Vizthum adds that those attempting the keto diet should make an honest attempt to eat whole foods and not turn to processed foods that may be compliant, but are otherwise not healthy (yes, this includes keto fast food options). This will ensure both weight-loss results as well as overall health-based results.

Get familiar with macros

On the keto diet, counting macros is really non-negotiable, especially if your aim is to lose weight. One of the best ways to do this is to use the keto formula, say experts. The formula is your basal metabolic rate (using the Harris-Benedict equation) times your activity level. This will give you the number of calories you should be taking in if you are looking to maintain your current weight. Adjustments may be necessary based on how much weight you are looking to lose and how quickly.

On keto, you’ll eat plenty of fat and protein and almost no carbs.

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How do you know you’re in ketosis?

There are several ways to figure out if you’re in ketosis. The easiest way is to pay attention to symptoms, which tend to include bad breath, increased urination, dry mouth and increased energy (a mixed bag, for sure).

If you want to get even more accurate, there are blood and urine tests for those doing keto. Widely available at drug stores, grab a box of urine strips designed for diabetics. Or use a glucose or ketone meter for more accurate results.

Are there any keto side effects?

Side effects vary, however, there is one you should watch out for: keto flu. This effect stems from the elimination of carbohydrates and sugar, which causes withdrawal symptoms. These can include headache, fogginess, lack of energy and nausea.

No one ever said it was easy, but if you stick to it and approach it sensibly, you may find keto a worthy lifestyle option.

This story was written by Emily Cappiello.

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

Olives: Nutrition and health benefits

Share on PinterestEating olives can help improve cardiovascular health.

Olives and olive oil have a long history of reported health benefits, and there is a growing body of scientific evidence to back up these claims.

Olive oil, which manufacturers make by crushing olive fruits and then separating the oil from the pulp, plays a key role in the Mediterranean diet.

Olives are low in cholesterol and a good source of dietary fiber, which the body needs for good gut health. They are also rich in iron and copper.

Research shows that following the diet can help people live longer. One study of almost 26,000 women found that the Mediterranean diet could cut the risk of developing cardiovascular disease by up to 28% compared with a control diet.

The Mediterranean diet involves a daily intake of whole grains, fruits, vegetables, legumes, and nuts. People who follow the diet eat fish and lean meat in moderation but limit red and processed meats to 2–3 portions per month.

The diet also emphasizes swapping unhealthful fats, such as the trans fats and saturated fats that are present in butter and margarine, with healthful fats, such as the polyunsaturated and monounsaturated fats that are in olives and olive oil.

Olives are a good source of oleate, which is a monounsaturated fatty acid. A 2016 study found that eating more monosaturated fat reduced the risk of premature death due to disease compared with eating more carbohydrates.

The American Heart Foundation also state that monounsaturated fats can have a beneficial effect on heart health when a person consumes them in moderation.

Virgin olive oil is also high in a type of antioxidant called polyphenols, which can help prevent diseases relating to the heart and blood vessels.

Some people believe that these antioxidants can slow the progression of neurodegenerative diseases and even cancer. However, more studies are necessary to confirm these claims.

It is worth noting that food producers usually preserve olives in brine, which has a high salt content. Over time, excess levels of salt in the body can lead to high blood pressure, heart attacks, and stroke, so people should eat olives in moderation.

Olives, Olive Oil and Keto: Things to Know

The ketogenic diet recommends keeping fruit intake to a minimum.

Most fruits are not allowed for consumption because they’re high in carbohydrates which goes against the dietary standards of keto. But, there are a select few fruits that are keto-approved, contain plenty of micronutrients, and can be consumed plentifully.

One of these fruits is olives.

In this article, you’ll learn exactly why olives are so good for you and how you can incorporate them into your keto lifestyle.

Specifically, we’ll explore:

  • What are olives?
  • What is extra virgin olive oil?
  • Olives and olive oil nutrition facts
  • Why olives are a great source of fat on keto
  • Health benefits of olives and olive oil

What are Olives?

Olives are a small fruit that grows on olive trees.

They’re from a group of fruit called drupes and are related to cherries, mangos, pistachios, almonds, and peaches. Olives have been cultivated by humans for 1000s of years and can be cured in different solutions to give them different tastes.

But not all olives have the same nutrient value!

Many olives are soaked in a solution that contains lye and water to soften them. While this is a relatively fast process, it usually removes most of the nutrients in the fruit. Conversely, other olives are cured in brine water which takes a longer period of time but maintains a strong nutrient profile and a richer flavor.

The most nutrient-dense olives we recommend are from organic brands as they’re most likely treated with a brine solution instead of lye.

What is Extra Virgin Olive Oil?

Extra virgin olive oil (EVOO) is a great addition to any ketogenic diet.

The “extra virgin” label refers to the amount of acidity of the oil and the extent of how much processing is used to extract it.

EVOO is 100% not chemically processed or heated. It’s extracted directly from the olives by pressing or spinning them once they’re mashed into a paste. The highest quality extra virgin olive oils are the most nutrient-dense, lower in acidity and rancidity, and also has the strongest flavor.

Note: Extra virgin olive oil has a low smoke point and will break down when it’s heated too high, breaking down nutrients and causing a strange flavor. If you’re cooking with high heats, consider using an oil with a higher smoking point such as avocado oil.

Excellent Source of Vitamins and Essential Minerals

Olives are extremely high in vitamin E and antioxidants.

Research shows that they are great for heart health and may help protect against some cancers as well as osteoporosis. The healthy fats in olives are commonly extracted to produce extra virgin olive oil, which is considered a staple in the ketogenic diet.

Olives Nutrition Facts

  • Serving size – 100g (approx. 10 olives)
  • Calories – 115
  • Protein – 0.8 g
  • Carbs – 6 g
  • Fiber – 3 g
  • Fat – 11 g

The fat content is approximately 75% oleic acid, a monounsaturated fatty acid. These type of fats have several health benefits including decreased inflammation and a decreased risk of heart disease.

Only 5% of an olive is made up of carbs – which consists mostly of fiber – making it the perfect snack for the everyday keto-er.

In addition to olives healthy fat content, they’re also extremely nutrient-dense. They are a great source of:

  • Vitamin E – a powerful antioxidant
  • Iron – crucial for the transport of oxygen in red blood cells
  • Copper – essential mineral that is often lacking in traditional standard American diets
  • Calcium – vital for bone, muscle, and nerve function
  • Sodium – critical for people on low-carb diets to maintain healthy electrolyte levels

Olive Oil Nutrition Facts

  • Serving size – 15g (1 tbsp)
  • Calories – 119
  • Protein – 0 g
  • Carbs – 0 g
  • Fiber – 0 g
  • Fat – 14 g

Olive oil contains no carbohydrates or protein. Since all of it’s calories come from fat – mostly monounsaturated – it’s a great addition to your ketogenic diet.

Olives are a Great Source of Fats on Keto

Olives are the perfect addition to your ketogenic diet plan.

They can be eaten by alongside low-carb dishes like salads, dips, or even by themselves as a snack. While a typical serving size is small enough for it to be considered “zero carbs” – if you’re going to consume large amounts – try to measure how much you eat since it does contain a very small amount.

Olive Oil is Equally as Beneficial

Olive oil is perfectly acceptable and even encouraged on the ketogenic diet. It has all of the same benefits as olives but in a liquid form.

Sprinkle it on your salad, create a chimichurri sauce for your steak, or add it on top of an avocado for a healthy fat source to aid your ketogenic diet.

Benefits of Olives and Olive Oil Consumption on Keto

Not only are olives a great source of healthy fat, but they also come with various healing properties. These benefits include:

  • Contain lots of antioxidants – Dietary antioxidants have been shown to reduce the risk of chronic diseases such as cancer, heart disease, and can even help fight against bacteria.
  • Improve heart health – The oleic acid in olives have been associated with improved heart health and may protect LDL-cholesterol from oxidation.
  • Improve bone health – Studies have shown that olive oil can prevent bone loss and osteoporosis in animal trials, but more human trials are needed.
  • High in healthy monounsaturated fats – Monounsaturated fats help reduce inflammation and benefits to genes linked to cancer, this fatty acid is abundant in olives which provide powerful healing properties.
  • Anti-inflammation – Olives contain oleuropein, the primary antioxidant in olives which has anti-inflammatory properties and may protect your cells from damage.
  • Contains antibacterial properties – The bacteria Helicobacter pylori can cause stomach ulcers or worse, cancer. Studies have shown that people who consumed 30g of EVOO daily eliminated Helicobacter pylori infection in up to 40% of people in a two-week timespan.

A Staple in Every Successful Keto Diet Plan

Olives and olive oil can be a ketogenic dieter’s best friend.

Whether you’re looking for a quick snack, tasty addition to your salad, or want to bring out the flavor in your steak – using olives can make just about any meal tastier and healthier.

Between the profound anti-inflammation properties, the healthy fat content, and nutrient-density, there’s no reason not to incorporate olives into your ketogenic diet plan!

What are olives?

Olives are small, oval fruits with a hard, inedible stone in the middle that are traditionally grown across the Mediterranean, but also in California. They come in varying shades of green and black, depending on when they are picked – green being unripe and black, fully ripe.

Once picked, olives are then either made into olive oil, or they are cured and then marinated – otherwise they can taste very bitter. They can then be consumed whole (with the stone removed, or pitted) or they can be used in cooking. Black olives tend to be less bitter than green olives.

Olives can be cured using brine, dry salt or water, and this in turn can then impact their flavour. Sometimes olives are lye-cured, a process whereby raw olives are soaked in an alkaline lye solution, but this can affect their flavour. This is typically used by larger commercial olive producers, but the curing process won’t be shown on food labels, so it is hard to determine if this process has been used.

Olives vary in taste and size depending on their variety, region, and marinade or stuffing. You may find olives labelled from their country such as Spanish or Greek olives, or but you may be more familiar with their specific variety name such as Kalamata, Liguria, Alfonso, Manzanilla or Nocellara.

Nutritional profile of olives

One olive weighs about 4g, and an average serving may be about 15g-20g or about 5 olives which is around 30 calories.

Olives are about 80% water, but are more renowned for their good fat content. Olives are about 10-15% fat, which is primarily a monounsaturated fat known as oleic acid that has been researched for its many health benefits including reducing inflammation and heart disease.

They are low in carbohydrates (with around 1.25g per 20g serving), most of which is made up of fibre (about 0.7g per 20g) and no sugar. They are a low-fibre food and also a low-protein food with negligible amounts in a 20g serving (around 0.15g).

Olives are typically high in salt due the fact that they are cured or packaged in brine or salt water, containing about 0.5g salt per five olives. The NHS recommends no more than 6g salt for adults, and between 2g-5g a day for children depending on their age.

Nutritionally, olives are a good source of a few micronutrients including vitamin E, iron, copper and calcium.

Vitamin E is a powerful antioxidant that helps protect our cells from oxidative damage, and there is evidence that this vitamin may play a role in obesity. Iron is needed by our red blood cells to move oxygen around the body, and copper plays an important role in heart health, reducing the risk of heart disease. Calcium is one of the body’s most abundant minerals and is essential for strong bones and teeth, regulating muscle contractions and making sure our blood clots normally.

Olives are also high in phytonutrients which each carry their own health benefits, including oleuropein which has has been linked to a reduced cancer risk but also gives olive their bitter taste, tyrosol which may have anti-inflammatory benefits and oleonalic acid for its heart health benefits.

How does processing affect the nutrition of olives?

The curing process does remove some of the phytonutrient content of olives, but brine-cured olives are fermented and there is growing research into their positive probiotic actions as a result, which in turn supports good digestive health.

As mentioned above, the natural curing process also increases their salt content.

What is a healthy portion size for olives?

15-20g which is about four to five olives per adult. Olives are quite versatile and can either be consumed as snack, added to salads or cooking.

How to buy the healthiest olives

Always read the label when buying olives, just to make sure there are no added extras such as sugar or artificial flavourings, for example. There isn’t a huge difference between green or black olives though, especially as they are consumed in such small quantities so don’t worry too much about one being healthier than the other. Just pay more attention when buying stuffed olives. Olives stuffed with a cheese like manchego are naturally going to be high in salt, saturated fat and calories compared to ones stuffed with garlic or pimento.

Healthy olive recipes

Veggie olive wraps with mustard vinaigrette
Roasted fennel with tomatoes, olives & potatoes
Spaghetti with cherry tomato & black olive sauce
Italian style beef stew
Italian bean & olive salad

Now read…

Is halloumi healthy?
Is hummus healthy?
Is pasta healthy?

This article was published on 1 February 2019.

Nicola Shubrook is a nutritional therapist and works with both private clients and the corporate sector. She is an accredited member of the British Association for Applied Nutrition and Nutritional Therapy (BANT) and the Complementary & Natural Healthcare Council (CNHC). Find out more at

All health content on is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.

Can You Eat Olives On Keto? | Guide To The Best Olives For A Keto Diet

When you are just getting started on the keto diet it can be difficult to figure out what to eat. After all, the keto diet requires that you get roughly 65-80% of your daily calories from fat. To get in that much fat, you need to find high-fat foods that contain very few carbs. Olives are one of my favorite keto-friendly foods that fit this bill perfectly.

Not only can you eat olives on a keto diet, but I would recommend that you should eat olives on a keto diet. Olives are great for keto diets because most of the calories are in the form of fat. In addition, olives contain very few carbs and very little protein.

Another great thing about olives on keto is that they are loaded with sodium. This makes them a great low-carb snack when starting the keto diet because sodium can help reduce the symptoms of keto flu when starting the diet.

If you are pretty new to the world of olives they can be an exciting thing to get into on a keto diet. I have always loved olives but it wasn’t until I started keto that I really found a passion for them. After eliminating so many foods it was fun to experiment with the world of olives. Especially since there were so many varieties all with unique flavors and textures.

It opens up a whole new world of keto-friendly experimentation. That said, with so many varites of olives out getting started can be a bit overwhelming. However, it doesn’t have to be stressful, especially since so many grocery stores have olive bars these days.

Later I will share my top olives for the keto diet, but first, let’s talk about why you should eat olives on a keto diet.

10 Reason To Eat Olives On A Keto Diet

#1 Olives Are High In Keto-Friendly Fats

For me, the biggest struggle I have on the keto diet is getting in enough fats. After all, getting 70 percent or more of your calories from fat is quite challenging. Thankfully there are foods like olives that are loaded with keto-friendly fats.

With most olives, you can expect that over 80 percent of the total calories are in the form of fat. In addition, olives contain a high amount of monounsaturated fats and a variety of healthy fatty acids.

#2 Olives Are Very Low In Net Carbs

Not only are olives high in fat, but they are also very low in net carbs. For example, 100 grams of olives contains about 115 calories, 6 total carbs, and 3 grams of fiber. To get the total net carbs you simply subtract the fiber from the total carbs.

That equates to just 3 net carbs per 100 grams of olives. Of course depending on the type of olive, the numbers might change a bit. However, the number above is on the higher end of what I found. That said, many olives will contain even fewer net carbs than that.

#3 Olives Are Low In Protein

I know what you are thinking, why is low protein a good thing? Well, when following a keto diet it is advised to keep your protein on the low-moderate side. That is about 20% of your total calories coming in the form of protein.

That said, many low-carb foods are high in protein which can make it hard not to get in too much protein on a keto diet. This is why so many people resort to foods like keto fat-bombs to get in enough fat without too much protein or carbs.

But when you can find keto-approved foods that are high-fat, low-carb, and low-protein, then overeating on protein is not as much of a problem. One trick I do when eating a high protein food like beef jerky is adding some olives to keep my macros in check.

#4 Olives Are Packed Full Of Nutrition

We already covered the fact that olives are full of healthy fats like monounsaturated fats. However, that is just the start of the list of health benefits associated with olives. Olives are high in many vitamins such as vitamin E, and vitamin K.

In addition, they are high in many minerals such as sodium, calcium, copper, and iron, just to name a few. Olives are also high in many antioxidants such as quercetin, oleanolic acid, oleuropein, and many more. Lastly, some types of olives can even have probiotic properties and a number of other health benefits that deserve a whole article by itself.

#5 Olives Are The Perfect Snack

I have already alluded to this but olives are the perfect keto snack. Olives are great for snacking between meals because they are filling and packed full of fats. In addition, you can now buy snack-sized olives packs online or at the grocery store. Check them out here on my post 21 amazing keto snacks you can buy on Amazon!

This way you can have keto-friendly snacks on hand at all times. This is great, especially when starting the keto diet. For me, the only time I would ever cheat is when I got so hungry that I just had to eat something immediately.

You can avoid this by keeping keto snacks at work or in your car. After all, you never know when you might have to stay a couple of extra hours at work to make a deadline. Working long hours, stress at work and a ravenous appetite is a recipe for cheating on your diet.

#6 There Are So Many Olive Varieties To Choose From

Just like there are people who get into coffee or get into cheese, there are also people who get way into olives. It can be fun to try an endless supply of tasty olives that come in so many varieties. Like wines and cheeses, olives have different tastes, textures, and pairing options. That said, you can actually develop a passion for a food that is 100% keto approved!

#7 You Can Make Great Keto-Friendly Dishes

Olives can be a great addition to many keto dishes. For example, olives add a punch of flavor and nutrition to salads. Or perhaps you can even make your own keto olive dip or add them to your favorite chicken thigh recipes. One of my personal favorites is this low-carb anti pasta cauliflower rice dish made by sugar-free mom.

#8 They Are High In Sodium

When starting the keto diet many people experience what is called the keto flu. The main reason for this is that when you cut way back on carbs your body starts to drop water. With that water, your body releases many of its electrolytes such sodium. So it is typically advised that you get in extra salt when going on a keto diet. That said, olives are a great way to get in that extra sodium.

#9 Olives Are Great For Your Skin

Olives are high in oleic acid and vitamin E both of which have been shown to be great for your skin. Studies have shown that olives might even be able to reduce wrinkles in your skin. So not only might olives help you stay healthy they might also help you look better too!

#10 Olives Are Great For Reducing Appetite

Because olives are high in monounsaturated fats and fiber they are very satiating. They can help you keep your total calories down and help hold over between meals. According to some studies from Italy consuming 10 olives before a meal can reduce appetite by up to 22%!

My Top 10 Olives For The Keto Diet

Though there are countless olives I would love to talk about let’s just cover the basics. All of the olives mentioned below are my favorite olive for the keto diet. All of these olives are high in fats and low in net carbs. But most of all these are the olives that taste the best!

#1 Castelvetrano Olives

Castelvetrano olives are bright green olives that are crunchy and very crisp. Though many olives are green the color in these olives really stands out from the rest. Many people consider this olive the best tasting olive in the world. Though picking one olive to be the best tasting olive in the world is hard, Castelvetrano olives surely up there.

They are great for beginners because unlike many other olives, they are very mild in flavor and do not contain the bitterness associated with many other olives. Don’t get me wrong I personally love the strong flavors of some olives such as the kalamata olive but when you are just getting started these are a safe bet.

In addition, to flavor, these keto-friendly olives are loaded with nutrition. Besides being filled with healthy fats, Castelvetrano olives are high in many vitamins, minerals, and antioxidants. For example, these olives are loaded with vitamin E, phenolic acid, and monounsaturated fat!

#2 Cerignola Olives

These amazing Italian olives are the largest variety in the world. Depending on the producer Cerignola olives might be green, black, and even bright red. Like the Castelvetano olives, the Cerignola olives are mild in flavor.

Since they are so large and contain a lot of oil these olives are often used to make olive oil. Because these olives contain so much oil they are loaded with keto-friendly fats. In fact, over 85% of the calories in these olives come in the form of fat. These olives also make a great addition to salads and go great with wine and cheese!

#3 Kalamata Olives

Most people are pretty familiar with this tasty greek olive. These dark purple olives are soft, fruity, and a bit on the bitter side. This is simply because they absorb a lot of sodium when they are from the brining process. This is great for keto because your body will require more sodium when starting a keto diet.

If you have ever had a greek salad then you most likely have had a kalamata olive. They are often eaten with feta cheese and taste great in salads! Kalamata olives are also loaded with nutrition. They are a great source of plant-based iron, vitamin A, and antioxidants.

#4 Mission Olives

Mission olives are the only American olive recognized by the international olive council. They seem to have originally been grown by Spanish missionaries in California. Like the first two olives on this list, they are pretty mild in taste.

#5 Manzanilla Olives

If you grew up in the United States and grew up eating olives, they were most likely manzanilla olives. These are the olives you will typically find in most grocery stores sometimes stuffed with pimientos. They are as far as I know the most popular Spanish olive across the world.

They are also the type of olive you will typically find in a martini. I personally love manzanilla olives that are stuffed with garlic. These keto-friendly olives are great because they are high-fat, low-carb, and easy to find at almost any store!

#6 Nyon Olives

If you are looking to step out of the box a bit, Nyon olives are another great olive for the keto diet. These dark black olives a variety from the southern part of France. Nylon olives are typically dry-cured and are known to be slightly bitter yet mild and salty.

They are sometimes cured in and often packed in olive oil. They can also have what looks like a wrinkly texture compared to other olives. But don’t worry they are supposed to look that way. These soft and chewy olives are a great variety to try if you haven’t already.

#7 Alfonso Olives

Alfonso olives are an amazing keto-friendly olive that has a beautiful purple coloration. They have a nice firm texture and have a slightly sour and bitter taste. This is because Alfonso olives are usually cured in red wine and vinegar brine. However, if you like your olives more on the tangy side these might just be the perfect olive for you.

These olives are originally from Chile and Peru and have a soft and juicy texture. They are a great addition to many dishes because of there wonderful appearance and great flavor.

#8 Beldi Olives

Beldi olives are an amazing keto-friendly olive originally from Morocco. These cured olives are black in color and are known by there wrinkly skin. Like most oil-cured olives, Beldi olives are chewy and just the right kind of bitter. They also pack in a nice amount of salt which like I stated previously, is great for keto diets.

Beldi olives are great on dishes such as quinoa salad or mixed with couscous. In addition, this olive complements dishes made with chicken and is great paired with a cabernet sauvignon. Lastly, since they are often stored in olive oil these olives are loaded up with healthy fats.

#9 Picholine Olives

Picholine olives are one of the most common olives in France. They are green in coloration and have a great crunchy and crisp texture. These keto-friendly olives have a mild and fruity flavor and are great for people just getting started with olives.

I love to enjoy Picholine olives on a platter with cheese and deli meats like prosciutto and a glass of red wine.

#10 Arbequina Olives

This small and slightly bitter Spanish olive is yet another great olive for the keto diet. They are also grown in South America, the United States, and a few other places around the world. They have a light brown coloration and a mild fruity taste.

Helpful Tips: Ketogenic Foods to Avoid

Atkins 20® and Atkins 40® are ketogenic diets*; based on a nutrition plan that’s high in fats and low in carbs. The ultimate goal of a keto diet is to achieve nutritional ketosis—a metabolic state where your body burns stored fat for fuel instead of carbohydrates and sugar. Since Atkins 20® and 40® are keto diets, we’re here to help you reach your goals with a list of foods to avoid on keto:


The key to a successful keto diet is simple—limit your carb intake and get the majority of your calories from fat. The problem with grains is that they are filled with carbohydrates, which can hurt your keto progress. It’s best to avoid grains altogether if possible, especially these:

  • Pumpernickel
  • Oatmeal
  • White
  • Flour & corn tortillas
  • Wheat
  • Rye
  • Sourdough
  • Oats
  • Corn
  • Buckwheat
  • Sandwich wraps
  • Quinoa
  • Sorghum
  • Barley
  • Rice

Pro tip: It’s important to remember that bread, pasta, cookies, crackers, or pizza crusts made from any of these types of grains will also result in high carb counts.


While it may seem a bit surprising to see fruits appear on a “foods to avoid on keto” list, several fruits are high in sugar and carbs. Your best bet is to reach for low glycemic fruits such as blackberries, blueberries, raspberries, strawberries, and tomatoes. Olives and avocados are also excellent sources of healthy fat. It is best avoid fruits such as:

  • Tangerines
  • Oranges
  • Pineapples
  • Bananas
  • Apples
  • Pears
  • Grapes
  • Fruit Juices
  • Mangos
  • Nectarines
  • Peaches
  • Dried fruits such as raisins, dates, and dried mango
  • Fruit smoothies (carb count will vary by fruits used)
  • All fruit juices (excluding lemon and lime juice)

Pro Tip: Avoid frozen fruits that may have been sweetened as they tend to have higher carb counts.


When it comes to vegetables, the keto rule of thumb is to avoid any veggies that grow beneath the ground. Avoid vegetables with a high starch content, as they contain the most carbs. It is best if you aim to consume around 12-15g net carbs from vegetables per day, and here are the keto diet foods to avoid:

  • Potatoes
  • Sweet potatoes
  • Baked potatoes
  • Yams
  • Peas
  • Corn
  • Artichoke
  • Parsnips
  • Cassava (Yuca)

Pro tip: Watch out for casseroles and other types of pre-made foods that contain these vegetables, increasing the carb count.


Leguminous plants such as beans and peas are typically high in protein and other vital nutrients. But because they are high in carbs, they are another type of ketogenic diet food to avoid:

  • Baked beans
  • Chickpeas
  • Lima beans
  • Pinto beans
  • Black beans
  • Black-eyed peas
  • Lentils
  • Green peas
  • Kidney beans
  • Cannellini beans
  • Great Northern beans
  • Lima beans
  • Navy beans


Dairy is typically a low carb food group when eaten in moderation. However, it is important to remember that dairy does contain carbs, so try to limit your intake to no more than 3-4 ounces per day. Here are some dairy foods to avoid on keto:

  • Most milks
  • Condensed milk
  • Creamed cottage cheese
  • Fat-free or low-fat yogurt


Having adequate protein intake on a keto diet is critical for maintaining muscle mass. Fish and poultry are two great sources of protein that are low in carbs. Typically on a keto diet, you want to opt for fattier cuts of meat like ribeye steaks, chicken thighs, and fatty fish like salmon. Our recommendation would be to avoid or limit processed meats, specifically:

  • Bacon with added sugar
  • Breaded meats
  • Other processed meats that may contain hidden carbs

Oils and other unhealthy fats

Consuming a healthy amount of fat is an integral part of Atkins and any keto diet. Although these oils may be carb free, the recommended intake for added fats is 2-4 tablespoons daily.

Pro tip: Do not allow any oils to reach overly high temperatures when cooking, and only use walnut or sesame oil to dress cooked veggies or salad (but not for cooking).


Pay close attention to what you drink, as drinks are often a significant source of hidden sugars and carbs. A majority of your liquid consumption should come from water, as you should be drinking 6 to 8 glasses of water daily. The following beverages should be avoided while following Atkins keto:

  • Colas
  • Hot Chocolate
  • Ginger Ale
  • Grape Soda
  • Root Beer
  • Tonic Water (Not sugar-free)
  • Energy Drinks (Not sugar-free)
  • Sports Drinks
  • Vitamin Water
  • Fruit juices
  • Lemonade
  • Sweetened iced tea
  • Frappuccino
  • Mocha
  • Non-light beers
  • Cocktails such as margaritas, screwdrivers, and piña coladas

Now that you know which foods to avoid on keto, you can make the correct adjustments to continue living your low carb lifestyle. You can also check out our keto friendly food list for more low carb guidance and explore different Atkins plans personalized to your lifestyle.

*To maintain ketosis continue with Atkins 20 Induction

Olives Make Great Keto Snacks (We’re Sharing Our Faves!)

At Hip2Keto, we love juicy, salty olives – they’re delish and perfectly poppable! They’re great to add to a cheeseboard when hosting a keto dinner party, too!

Not only are olives a great keto snack, but they’re also high in oleic acid, which is a monounsaturated fat that helps lower cholesterol and reduce your risk of a heart attack. Plus, these types of fats help you stay full longer, helping you cut down on potential overeating.

Here are a few of our favorite keto olives:

Pearls Specialties Blue Cheese Stuffed Queen Olives

  • Nutrition Info: 2 Olives | 25 Calories | 2.5g Fat | 1g Carbohydrates | 0g Protein

These Queen olives are generously filled with creamy, tangy blue cheese – they’re satisfyingly crunchy and simply perfect straight from the jar!

Lindsay Large Black Ripe Pitted Olives

  • Nutrition Info: 4 Olives | 25 Calories | 2.5g Fat | 1g Carbohydrates | 0g Protein

Bursting with flavor and conveniently sized from small to colossal, there’s a Lindsay Black Olive to please any palate. If you’re looking for a black olive with a deliciously nutty flavor, try the Lindsay Naturals Black Olives – there’s no added preservatives!

Mezzetta Italian Castelvetrano Whole Green Olives

  • Nutrition Info: 2 Olives | 20 Calories | 2g Fat | 0g Carbohydrates | 0g Protein

These memorable yet hard-to-find olives are from Castelvetrano, Sicily, and have a distinct bright green hue and a meaty, buttery flesh. Just the right amount of salt without any bitterness.

Mezetta Pitted Greek Kalamata Olives

  • Nutrition Info: 4 Olives | 40 Calories | 4g Fat | 1g Carbohydrates | 0g Protein

Kalamata is a region in Greece known for producing ripe olives and olive oil. Deep aubergine and almond in shape, Kalamata Olives are plump, juicy, and bold in flavor.

And no, we’re not getting paid to post about olives. We just love them and wanted to share our faves with you!

More Products We LOVE!

Most of us who have been on a ketogenic diet know that fruits are to be avoided, with maybe the exception of those “technically” fruits like avocados and tomatoes. However, olives are also one of those magical fruits that can be worked into a keto lifestyle!

Olives are an incredibly versatile food that have been cultivated by humans for 1000s of years. We’re all familiar with the typical “green” and “black” olive varieties, but the olive rabbit hole goes deeper than you may think. First of all, green and black olives aren’t really different varieties of olives; they’re just picked at different stages of ripeness. Black olives are picked at the peak of ripeness, so they usually end up being softer with a more mild flavor. Green olives are picked at various degrees of un-ripeness, meaning they will be more dense and bitter. This time difference, as well as the region the olives are from, and the method for curing them, is what gives olives their diverse flavor profile.

Olives can be cured in different solutions to give them different unique tastes. Many olives are soaked in a solution of lye and water to soften them. This process takes a very short time, but unfortunately also removes most of the nutrients of the fruit. Other olives are cured in a bath of brine water, which can take several months, or air-cured, which causes some wrinkling of the olives but preserves the strong flavor and nutrient profile.

In 1910, a process was discovered in order to can black olives, which previously were different to transport because they would discolor. This involved lye-curing green olives in an oxygenated solution to turn them black, then treating them with ferrous gluconate to preserve the color. If possible, avoid buying canned black olives that have been “stabilized” with this substance – they will be almost completely devoid of nutrients! Look for organic brands of olives, as these will more likely be treated using a brine solution instead of lye, and will be much more nutritious.

All of that to say, olives definitely make for a great keto treat. They can be eaten by themselves as a snack, or used to enhance dishes like salads, dips, casseroles, or even some keto friendly pizza! At a small enough serving size, most olive jars will claim “zero” carbs, but all fruits and veggies have a small amount of digestible carbs: one large olive will be about 0.5 grams of fat to 0.2 grams of carbohydrates. With a little planning, these delicious salty fruits can be easily worked into any keto lifestyle.

Check out Carole’s Olive Taste Test Video for a breakdown of the different flavors of olives from all different parts of the globe!

7 reasons you MUST eat olives

Here are 7 great reasons to snack on olives regularly
Cardiovascular benefits
When free radicals oxidize cholesterol, blood vessels are damaged and fat builds up in arteries, possibly leading to a heart attack. The antioxidant nutrients in black olives impede this oxidation of cholesterol, thereby helping to prevent heart disease. Olives do contain fat, but it’s the healthy monounsaturated kind, which has been found to shrink the risk of atherosclerosis and increase good cholesterol.
Cancer prevention
Black olives are a great source of vitamin E, which has the brilliant ability to neutralize free radicals in body fat. Especially when working with the stable monounsaturated fats found in olives, vitamin E can make cellular processes safer. When such processes such as mitochondrial energy production are not well protected, the free radicals produced can cause oxidation, damaging a cell’s mitochondria, and preventing the cell from producing enough energy to supply its needs. If the DNA of a cell is damaged, it may well mutate and become cancerous. Studies have shown that a diet supplemented with olive oil leads to a lower risk of colon cancer, almost as low a risk as a diet rich in fish oil.
Skin and hair health
Black olives are rich in fatty acids and antioxidants that nourish, hydrate and protect. Chief among those is vitamin E. Whether applied topically or ingested, vitamin E has been shown to protect skin from ultraviolet radiation, thus guarding against skin cancer and premature aging. You can gain a healthy, glowing complexion by washing your face in warm water, applying a few drops of olive oil to vulnerable spots, and letting it work its magic for 15 minutes before rinsing it off. In fact, you can moisturize with olive oil before any bath, and even condition your hair with it by mixing it with an egg yolk and leaving it before rinsing and washing.
Bone and connective tissue
The anti-inflammatory abilities of the monounsaturated fats, vitamin E and polyphenols in black olives may also help dull the asperity of asthma, osteoarthritis, and rheumatoid arthritis. Most of the suffering in having one of these three bone maladies is brought about by high levels of free radicals. Olive oil also contains a chemical called oleocanthal, which acts as a painkiller. Research has found that oleocanthal inhibits inflammation by the same means that drugs like Ibuprofen do.
Digestive tract health
Frequent consumption of both vitamin E and the monounsaturated fats in black olives is associated with lower rates of colon cancer. These nutrients help prevent colon cancer by neutralizing free radicals. Olive oil’s protective function also has a beneficial effect on ulcers and gastritis. Olive oil activates the secretion of bile and pancreatic hormones much more naturally than prescribed drugs, thereby lowering the incidence of gallstone formation. A cup of black olives also contains 17% of the daily allowance of fiber, which promotes digestive tract health by helping to move food through the system at a healthier pace. This keeps any one part of the digestive tract from having to work too hard and supports the ideal balance of chemicals and populations of microorganisms required for a healthy digestive system.
Good source of iron
Black olives are very high in iron. The ability of red blood cells to carry oxygen throughout the body is due to the presence of iron in the blood. If we suffer from a lack of iron, our tissues don’t get enough oxygen, and we may feel cold or weak. Iron also plays a vital role in the production of energy. It is a necessary part of a number of enzymes, including iron catalase, iron peroxidase, and the cytochrome enzymes. It also helps produce carnitine, a nonessential amino acid important for the utilization of fat. To top it all off, the proper function of the immune system is dependent on sufficient iron.
Eye health
One cup of black olives contains ten percent of the daily recommended allowance of vitamin A which, when converted into the retinal form, is crucial for healthy eyes. It enables the eye to better distinguish between light and dark, thereby improving night vision. Furthermore, Vitamin A is believed effective against cataracts, macular degeneration, glaucoma and other age-related ocular diseases.

Keto snacks – the best and the worst

  1. There’s no good evidence that eating more often than three times a day (or snacking) has any benefits, and it may be bad for weight loss or metabolic issues:

    Diabetologia 2014: Eating two larger meals a day (breakfast and lunch) is more effective than six smaller meals in a reduced-energy regimen for patients with type 2 diabetes: a randomised crossover study

    British Journal of Nutrition 2010: Increased meal frequency does not promote greater weight loss in subjects who were prescribed an 8-week equi-energetic energy-restricted diet

    Hepatology 2014: Hypercaloric diets with increased meal frequency, but not meal size, increase intrahepatic triglycerides: a randomized controlled trial

    PLOS One 2012: Effects of meal frequency on metabolic profiles and substrate partitioning in lean healthy males

    Obesity (Silver Spring) 2012: Effects of manipulating eating frequency during a behavioral weight loss intervention: a pilot randomized controlled trial

    British Journal of Nutrition 1997: Meal frequency and energy balance

  2. Keto diets often reduce feelings of hunger:

    Obesity Reviews 2014: Do ketogenic diets really suppress appetite? A systematic review and meta-analysis

    Obesity 2007: The effects of a low-carbohydrate ketogenic diet and a low-fat diet on mood, hunger, and other self-reported symptoms ↩

  3. Eating enough fat and protein contribute to increased satiety on a keto diet. You may also want to make sure that you’re diet is based on nutritious whole keto foods and contains enough protein.

    Eating enough protein might sometimes be even more satisfying than fat:

    Advances in Nutrition 2015: Controversies surrounding high-protein diet intake: Satiating effect and kidney and bone health ↩

  4. There’s no good reason to fear natural saturated fats, including from dairy. Read more in our guide to saturated fat.

    Open Heart 2016: Evidence from randomised controlled trials does not support current dietary fat guidelines: a systematic review and meta-analysis ↩

  5. Net carbs means that fiber is not counted. ↩

  6. We hesitate slightly to recommend mayo. The reason is that most commercial brands are made with high omega-6 oils (like soybean, safflower, sunflower, cottonseed, corn oils) and a high intake of omega-6 fats might not be healthy. Learn more

    A safer option might be to make your own mayo. Here’s how. ↩

  7. Do you worry about saturated fats or cholesterol in eggs? There’s no good reason to do so. While still a bit controversial, repeated modern systematic reviews find no benefit from avoiding saturated fats, or replacing them with unsaturated fats:

    • Open Heart 2016: Evidence from randomised controlled trials does not support current dietary fat guidelines: a systematic review and meta-analysis
    • Nutrition Journal 2017: The effect of replacing saturated fat with mostly n-6 polyunsaturated fat on coronary heart disease: a meta-analysis of randomised controlled trials

    Here’s a study investigating if eating eggs for breakfast every day has any negative effects on cholesterol levels. They found none, but the egg-eating group reported greater satiety:

    American Journal of Clinical Nutrition 2015: The effect of a high-egg diet on cardiovascular risk factors in people with type 2 diabetes: the Diabetes and Egg (DIABEGG) study-a 3-mo randomized controlled trial ↩

  8. Vegetables are generally considered very healthy, possibly because of the vitamins and minerals they contain. However, the belief in the potential healthiness of eating vegetables is mainly based on weak observational data, so it’s hard to know for sure.

    British Medical Journal 2014: Fruit and vegetable consumption and mortality from all causes, cardiovascular disease, and cancer: systematic review and dose-response meta-analysis of prospective cohort studies


  9. We define a keto diet as having less than 20 grams of carbs per day:

    How low carb is keto?

    The fewer carbs, the more effective it appears to be for reaching ketosis, losing weight or reversing type 2 diabetes.

    This is mainly based on the consistent experience of experienced practitioners, and stories from people trying different levels of carb restriction .

    There is not yet any RCT that has actually tested two low-carb diets of varying strictness head-to-head. But RCTs of strict low-carb diets appear to generally show better results, compared to RCTs of less strict low-carb diets.

    RCTs of low-carb interventions for weight loss ↩

  10. Even zero-calorie sweeteners may have some negative effects, including maintaining a preference for sweet tastes, and increased reward, potentially increasing the risk of overeating and even food addiction. This is mainly based on clinical experience .

    There is also one RCT study showing weight loss from avoiding artificial sweeteners:

    The American Journal of Clinical Nutrition 2015: Effects on weight loss in adults of replacing diet beverages with water during a hypoenergetic diet: a randomized, 24-wk clinical trial

    For more, check out our guide to keto sweeteners or have a look at these further references:

    • International Journal of Obesity 2017: Effects of aspartame-, monk fruit-, stevia- and sucrose-sweetened beverages on postprandial glucose, insulin and energy intake
    • Physiology & Behavior 2016: Recent studies of the effects of sugars on brain systems involved in energy balance and reward: relevance to low calorie sweeteners
    • PLOS Medicine 2017: Artificially sweetened beverages and the response to the global obesity crisis


  11. This is because more chocolate is likely to take you over the daily 20 grams carb limit on a keto diet. Whether you need to stay below to this limit is of course up to you, but it may be more effective for weight loss and health reasons. ↩

  12. Like other salty, crunchy snacks (e.g. nuts) they are very rewarding to eat, and thus easy to overeat (eating not for hunger) which can slow down weight loss. It’s good to be aware of this. ↩

  13. There are exceptions though, that are fairly low carb. ↩

  14. American Journal of Public Health 2012: Reducing childhood obesity by eliminating 100% fruit juice

    Note that zero-sugar sports drinks and vitamin waters may be OK to consume

  15. What fruits and vegetables looked like before ↩

  16. The fewer carbs, the more effective it appears to be for reaching ketosis, losing weight or reversing type 2 diabetes.

    This is mainly based on the consistent experience of experienced practitioners, and stories from people trying different levels of carb restriction .

    There is not yet any RCT that has actually tested two low-carb diets of varying strictness head-to-head. But RCTs of strict low-carb diets appear to generally show better results, compared to RCTs of less strict low-carb diets.

    RCTs of low-carb interventions for weight loss ↩

  17. Whether people go on a low-carb or a low-fat diet, they tend to lose weight as long as they minimize sugar and refined flours in their diet:

    JAMA 2018: Effect of low-fat vs low-carbohydrate diet on 12-month weight loss in overweight adults and the association with genotype pattern or insulin secretion (analysis)

    Here are more studies and overview articles showing a connection between sugar, excess weight and disease:

    JAMA Internal Medicine 2014: Added sugar intake and cardiovascular diseases mortality among US adults

    Nutrition & Metabolism 2005: Fructose, insulin resistance, and metabolic dyslipidemia

    The American Journal of Clinical Nutrition 2007: Potential role of sugar (fructose) in the epidemic of hypertension, obesity and the metabolic syndrome, diabetes, kidney disease, and cardiovascular disease

  18. The following RCT showed reduced cravings in low-carb eaters compared to low-fat eaters.
    Obesity 2011: Change in food cravings, food preferences, and appetite during a low-carbohydrate and low-fat diet

    This is likely mostly caused by avoiding the foods that can cause a food addiction, most of which are processed foods full of sugar and/or other refined carbohydrates.

    Just like with any other addiction, avoiding the cause is a necessary part of slowly reducing the addiction. A person who is addicted to alcohol normally can’t consume alcohol “in moderation” and be successful. The same thing is likely true for any addiction.

    In the case of the keto diet, it may also be that the hunger-reducing effect can be helpful:

    Obesity Reviews 2014: Do ketogenic diets really suppress appetite? A systematic review and meta-analysis ↩

  19. Even zero-calorie sweeteners may have some negative effects, including maintaining a preference for sweet tastes, and increased reward, potentially increasing the risk of overeating and even food addiction. This is mainly based on clinical experience .

    There is also one RCT study showing weight loss from avoiding artificial sweeteners:

    The American Journal of Clinical Nutrition 2015: Effects on weight loss in adults of replacing diet beverages with water during a hypoenergetic diet: a randomized, 24-wk clinical trial

    For more, check out our guide to keto sweeteners or have a look at these further references:

    • International Journal of Obesity 2017: Effects of aspartame-, monk fruit-, stevia- and sucrose-sweetened beverages on postprandial glucose, insulin and energy intake
    • Physiology & Behavior 2016: Recent studies of the effects of sugars on brain systems involved in energy balance and reward: relevance to low calorie sweeteners
    • PLOS Medicine 2017: Artificially sweetened beverages and the response to the global obesity crisis
    • Nature 2014: Artificial sweeteners induce glucose intolerance by altering the gut microbiota


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What are the best keto snacks on the go?

Sure, you can make homemade keto snacks like hard boiled eggs, fatty coffee, and fat bombs, but can you toss them in your gym bag and reach for them when you’re hungry on a plane, train, or between work meetings?

Not so much.

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So if you want no-fuss keto snacks you can literally just grab, stash in your pocket or purse, and go, this list is for you.

I’ll be sharing 15 different ways you can sneak healthy keto snacks into your day and guess what?

None of them require refrigeration or time to make.

So no matter how busy you are, or where you’ll be, these are the best snacks to satisfy your cravings without kicking you out of ketosis.

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The Top 15 Keto Snacks to Take On The Go

Premade low-carb snacks that actually taste good and are good for you do exist.

You just have to know which companies swap harmful ingredients like sugar for nutritious ingredients like healthy fats and fiber.

So keep a stash of these quick snacks in your car, office, or anywhere else you find yourself wishing for a quick bite to eat without sabotaging ketosis.

Let’s start with savory options first before moving on to sweet treats that only feel like you’re cheating later.

#1: Meat Sticks and Jerky

Meat sticks and beef jerky are two of the easiest keto snacks to grab on the go, which is just one reason why they’re at the top of the list here.

Aside from their convenience factor, these great snacks are loaded with protein and the right ones are low carb, which helps you feel satiated and gives you enough energy to power through your day.

You don’t have to settle for artificially made Slim Jims and other highly processed meat sticks either.

Most grocery stores are expanding their selection to include low or no carb options made from high-quality meat sources so they’re perfect on keto.

Some popular brands for low or no carb jerky and meat sticks include:

  1. Keto Carne. KC’s jerky is made with only three whole-food ingredients and there’s zero carbs or sugars lurking behind the label.
  2. Brooklyn Biltong. Biltong is essentially South African jerky. But the real difference is in how it’s made. Instead of zapping the meat with heat, it’s dried using air. Brooklyn Biltong’s products are also sugar and preservative free.
  3. Country Archer. While these meat sticks come with 1g of carbs as opposed to zero in the other brands, you’ll also find more fat, 7g as opposed to 2g, making this option worth the tradeoff.

If you can’t find these brands at your local grocery store, try shopping online at Amazon or Thrive Market for them.

For many people, however, meat sticks and jerky are just too tough on their teeth.

Fortunately, the next on-the-go keto snack gives you a similar macronutrient breakdown without the mouth struggle.

#2: Pepperoni Slices

Pepperoni slices offer the same easy portability as meat sticks and jerky, minus the tough-to-chew part, and their macros are just as good, if not better.

In this Organic Valley uncured pepperoni slices package, a single serving is:

  • 110 calories
  • 9g of fat
  • 1g of net carbs
  • 6g of protein

Stash a package of these in your work bag and you’ll be ready to go no matter where you are. But try to make friends to share with because they need to be refrigerated once open.

The next keto snack on the go delivers another solid dose of protein without a side of carbs.

#3: Chicharrones or Pork Rinds

Many people are surprised to learn most chicharrones, or fried pork skins, are not just low-carb, but no-carb.

So while you may find them in the potato chip aisle, their macronutrient breakdown is completely different.

In these keto-friendly 4505 Sea Salt Chicharrones, a single serving is just 80 calories, 6g of total fat, and 7g of protein.

And there’s absolutely zero carbs.

So if you’re craving salty, crunchy potato chips, consider reaching for pork skins instead.

Keep in mind, quality does matter here.

If you can avoid it, don’t be tempted by the cheap chicharrones made with skin from antibiotic-injected animals and cooked in harmful oils.

Splurge on brands — such as Epic and 4505 — that are free of hormones and harmful ingredients and cooked in higher quality oils.

In a pinch, the cheapo brands are good to grab on-the-go, but it pays to snack on high-quality treats and foods long term for your health.

This next category of keto snacks on the go is another great alternative to greasy, high carb potato chips.

#4: Keto Bars

Craving a sweet treat that is also clean, healthy, keto-friendly, and won’t raise your blood sugar so much that it kicks you out of ketosis? Perfect Keto Bars were formulated for that.

These bars not only have fewer carbs than most “healthy” bars out there, such as QUEST and KIND bars, but they also:

  • Contain grass-fed collagen, which supports your skin, gut, brain, nail, hair, and joint health.
  • Are formulated to minimize spikes in blood sugar
  • Are made from high-quality, clean ingredients that support both health and ketosis
  • Taste like dessert. Because they’re made with real ingredients, their flavor is real and delicious.

They’re perfect for taking on-the-go, in your car, in your gym bag, or to the airport. Whenever you crave a sweet keto snack, Perfect Keto Bars are it.

#5: Primal Crackers

Don’t have time to make your own low-carb flaxseed crackers?

Thanks to Julian Bakery’s Primal crackers, you don’t have to.

Made with a mix of organic cheese, flax seeds, chia seeds, and sesame seeds, these tasty crackers are GMO and gluten-free, and only clock in at 3g of net carbs per serving.

Nosh on them solo or pair them with meat, cheese, nut butter, or low carb vegetables and cheese and you’ll have a filling keto snack.

Or top your crackers with this next ketogenic diet staple.

#6: Olives

You may not have snacked on olives pre-keto, but if you’re going low-carb, they’re definitely a fatty, salty snack you’ll want to keep handy.

And brands like Oloves and Pearls Olives make it easy to get your olive fix on the go.

With pouches and small plastic to-go containers instead of heavy jars, you can take your olives with you and never dread messy oils or liquids spilling everywhere.

Depending on the olives you choose, your snack could pack a dose of healthy fats to the tune of 70% or more of oleic acid, the same monounsaturated fat found in olive oil.

You’ll also find healthy fats in the next two keto snacks.

#7: Raw Nuts and Seeds

You can’t beat the ease of grabbing a handful of high-fat macadamia nuts, hazelnuts, pecans, or other raw nuts and seeds when you’re in a hurry.

Thanks to their dry texture, you can toss a serving into a snack bag and tuck them in your gym bag or purse and reach for them whenever you’re hungry.

Nuts are high in healthy fats and have a moderate amount of protein, so you’ll have a filling and healthy snack anytime you eat them. Just make sure to choose the best keto nuts (i.e., lower carb nuts).

Stock up on bags of raw macadamia nuts, pecans, Brazil nuts, hazelnuts, and walnuts and rotate between them to ensure you’re getting a well-rounded combination of nutrients.

As for seeds, the best low-carb ones to use as a portable healthy snack are pumpkin and sunflower seeds. You can find these in almost every grocery store or gas station in a hurry.

If you prefer your nuts and seeds in spreadable form, you’re in luck too.

#8: Perfect Keto Nut Butter

A jar of this mouthwatering nut butter blend of macadamia, cashew, and coconut butter will satisfy any snack craving when you’re at home or work. And don’t forget these single-serving packets of Perfect Keto Nut Butter — perfect of busy days and travel.

Both nuts and seeds contain healthy fats and a moderate amount of protein, so they’re a fast and satisfying snack on a ketogenic diet.

To take it one step further (and control your consumption), you can put your jar of Perfect Keto Nut Butter in the freezer and scrape it when you need a fatty snack.

The next keto-friendly snack group is also low in carbs and high in both flavor and nutrients.

#9: Seaweed and Kale Chips

Baked seaweed snacks and kale chips are another low carb snack option that can help you stick to your ketosis goals while on-the-go.

These two options give you that same light, crunchy texture of other carb snacks like potato chips with a far better nutritional profile.

These Ocean’s Halo seaweed snacks are only 20 calories per serving and 1g of carbs, which is way different than what you’d find in a serving of regular potato chips (i.e., 15g).

Nutrient-rich seaweed snacks also contain vitamin A, B12, and vitamin C, along with iodine, calcium, and iron.

Similarly, kale chips also have vitamin A and C, calcium, and iron, making them another great way to add more healthy micronutrients to your keto diet.

Compared to seaweed crisps, kale chips do contain more carbs so you’ll want to be careful here. These Rhythm Superfood kale chips, for example, have 8g of fat, 8g of net carbs, and 6g of carbs.

Now that we’ve got savory snacks covered, the next six keto snacks are on the sweeter side.

#10: Coconut Chips

While coconut oil seems to steal all the spotlight on a ketogenic diet, you’ll want to make room for crunchy coconut chips in your low carb life too.

Essentially, coconut chips are shaved and toasted pieces of coconut meat.

Even unsweetened varieties have a light, delicate sweetness and a crunchy texture to satisfy your snack cravings.

These coconut chips from Dang Foods are perfect on a keto diet because there’s no added sugars lurking behind the label.

You will have to fork over 5g of net carbs per serving, but after trying them you’ll see it’s well worth it thanks to their fat content. Each serving packs 15g of healthy fat.

Combine coconut chips and your fave nuts with this next snack and you’ll have your very own keto trail mix to tag along on all your adventures.

#11: Keto Chocolate Bark

You don’t have to completely give up on rich, smooth chocolate just because you’re following a ketogenic diet.

You just have to find better versions that don’t include a mountain of sugar in every bite.

Fortunately, that’s not so hard to do.

ChocZero, a premium keto chocolate brand that’s low carb and sugar free, has both milk and dark chocolate barks to please everyone in the family.

Lily’s is another chocolate brand that uses stevia instead of regular sugar, making it another great choice on a keto diet.

However, in both cases, you definitely want to practice portion control here. Just doubling the serving could kick you out of ketosis if you’re not careful.

And that same message also goes for this next keto snack.

#12: Keto Cups

You’ve probably already noticed fat bombs are all the rage on a keto diet and it’s easy to see why: they’re a quick way to treat yourself and add a few more healthy fats to your diet to keep you satiated and off the cheat wagon.

But, as you may have also tried, making them does require a bit of time and effort.

And since most of them require ingredients like cream cheese, heavy cream, and other refrigerator-only items, they’re not super portable.

That’s why Keto Cups are so awesome; they’re basically like a Reese’s peanut butter cup but they have 13g of fat and only 1g of net carbs per serving (for the original flavor).

Basically a readymade fat bomb, Keto Cups are sweetened with monk fruit extract to keep sugars at just 1g total.

You’ll also find beneficial MCT oil for a brain boost when you’re feeling a little sluggish and want that sugar boost without the subsequent crash.

There’s also one more way to get your chocolate fix on a ketogenic diet.

#13: Roasted Cacao Nibs

Cacao nibs are essentially pure chocolate.

This is chocolate before other ingredients like sugar and milk are mixed in and molded into a chocolate bar like you’re used to chomping on.

So when cocoa nibs are roasted, you get a chocolatey, crunchy snack to satisfy all your sweet cravings.

Plus, since cacao nibs are minimally processed, the antioxidants, fiber, and other nutrients like iron and magnesium are still intact, which makes it a more healthy than guilty pleasure.

And each serving of cocoa nibs will only set you back 2g of net carbs and they have an impressive 0g of sugar.

Weight loss never tasted so yummy.

Another keto snack you can enjoy without wrecking your weight loss efforts happens to be cake (seriously).

#14: On-the-Go Keto Cakes (In 6 Different Flavors!)

Mug cakes are a diet staple many keto veterans include in their weekly meal plans.

But, once again, when you’re short on time and need to be out of the house, mug cakes don’t exactly scream “take me with you.”

Fortunately, you can still have a slice of cake on the go thanks to an innovative brand by the name of Nush.

They make low-carb keto cakes you can take anywhere you go in flavors like:

  1. Pineapple mango cake (4g net carbs)
  2. Blueberry cake (3g net carbs)
  3. Peanut butter cake (2g net carbs)
  4. Banana nut cake (4g net carbs)
  5. Carrot spice cake (3g net carbs)
  6. Cherry almond cake (3g net carbs)

Each of those keto cake flavors has just 1g of sugar. How do they do it?

They swap out harmful white sugar for stevia and monk fruit.

And finally, you can swap these cakes for cookies if that’s more your thing.

#15: 3 Keto-Approved Cookies

Cookies are one of the quintessential foods you think of when it comes to quick grab-and-go snacks.

But you’re smart enough to know most cookies are clearly off-limits on keto.

Except for three companies breaking the cookie wheel:

Fat Snax makes three keto-friendly cookies in flavors such as Chocolate Chip Cookie, Peanut Butter, and Lemony Lemon.

Each clocks between 90-110 calories per cookie, contain 4-5g of net carbs, and have 0g of sugar so they’re another safe-to-enjoy-on-keto snack.

Nui also created a keto cookie option in chocolate chip and peanut butter flavors as well as double chocolate and snickerdoodle cookie favorites too.

Nui’s cookies are also all within the 1-2g of net carb range and they’re both GMO and gluten-free. Each two-cookie serving is around 240 calories and packs about 23g of fat and 6g of carbs.

Quest, a popular brand for keto-safe protein bars and shakes, also has their own cookie line with low-carb options that can work within a ketogenic diet.

You can choose from chocolate chip, peanut butter, oatmeal raisin, and double chocolate chip flavors this time.

Fair warning, Quest cookies may contain 15g of protein each, but they range between 1-9g of net carbs depending on the flavor you choose (blame the raisins for the 9g).

Another nice perk to the Quest cookies over their bars is that they are softer and easier to chew.

Since these keto-safe cookies don’t contain sugar, they won’t send your blood glucose levels soaring like cookies your pre-keto self used to inhale.

Enjoy Keto Snacks Anytime, Anywhere

Sure, you can find a bunch of these addictive low-carb treats at the gas station or coffee shop when you’re on the road, but that’s not the best plan to follow all the time.

If you head to the grocery store to do your keto meal prep for the week, make sure to stock up on a few of these keto snack options to always have on hand when a craving strikes.

Since I’ve already done the heavy lifting for you, just throw on your carb blinders and focus on hunting down these keto-safe options only.

For more healthy snack ideas, including those you can make at home, check out our guide on 47 Healthy Keto Snacks that Won’t Kick You Out of Ketosis next!

Whether you’re a seasoned Ketogenic dieter, or new to the game, you’ve likely struggled with one major thing – SNACKS.

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The spice of life, right?

We seem to have breakfast, lunch and dinners figured out. But what about snacks? What about those moments where you’re sitting at your desk, or watching a movie, and your normal snacking is out the window with these low-carb dieting? Thankfully, Keto snacks are some of the best Keto-specific recipes out there. You’ll not only squash your cravings, but you’ll also be refueling with healthy fat snacks that will keep you going until dinner.


1. Pork Rinds

Pork skin that puffs up when fried is the perfect substitute for chips. These aren’t very filling, but they’re high in fat (helpful for keto) and the perfect snack when you need to do some mindless eating.

They come in a variety of seasonings, but best stay away from the kinds of added MSG. You can always season them yourself too, make nachos, dip in cream-based dips and so on. They’re usually found in most grocery stores, but if you’re having trouble finding them, check out your local Asian food market!


2. Low-Carb Keto Tuna Pickle Boats

When you get hangry, you need a good snack, and quick. This recipe will save your diet, keep you from grabbing the wrong things, and it’s low-calorie, low-carb, high-fat and everything you’ve dreamed of.

Don’t shy away from the odd combination, it’s actually a pretty amazing food fusion. The tanginess of the dill pickle is the perfect compliment to its tuna salad filling.


3. Guacamole

Ok so this is a dip, but one with endless opportunities. Dip a cheese crisp, crispy bacon, flax seed crackers or veggies into this avocado-based dip (which if you haven’t heard by now – is an essential “healthy” fat in your diet).

Truly ambitious? Yes, you can just eat it off a spoon. Oh, the perks of the low-carb diet.


4. Cheese Crisps

As I just mentioned for a suggestion to dip in guac, you may be wondering what the heck cheese crisps even are. Well, they’re basically cheese, crisped.

Made quickly in the oven by placing sliced cheddar cheese onto parchment, broiled and then left to cool, they bubble and harden into the perfect chip!



5. Canned Sardines

Listen, I get it. I was pretty hesitant about these too. But, as it turns out, they’re not the gross, disgusting fish heads you may have envisioned them to be.

Typically packed in oil with heads removed, these are easily forked and eaten for a perfect low-carb snack. If you’re wondering what they taste like? They taste like a mild tuna, actually. They often come in flavors such as jalapeno and tomato sauces for some added delight. Don’t knock it till you try it, and they’re fairly inexpensive, so they’re worth a shot.


6. Low-Carb Onion Rings

Made with while onion, coconut flour, eggs, whipping cream, pork rinds and parmesan cheese – these onion rings are the baked, keto-version of onion rings you never knew existed.

If you prefer to dip your onion rings in ketchup, try and swap for tomato paste, or a sugar-free at home version. Or, instead – opt for a mayo-based dip or otherwise to keep those carbs low!


7. Peanut Butter

Now, not just any kind of peanut butter. On the ketogenic diet, you’re going to have to steer clear of anything with added sugars (meaning added carbs).

Opting for a healthier natural version, it’s the perfect snack when paired with some celery (sorry, no raisins on this log!)…or a spoon. Always read your labels, and find the nut butter that’s best for you. Almond is also a popular choice.


8. Low Carb Chocolate Peanut Butter Bark

Have a snacking sweet tooth? This recipe is for you! With the use of coconut oil, natural peanut butter, sugar-free chocolate and some whole & crushed pecans, you have a freezer snack ready at all times.

Be warned though, if you make a tray of this – be prepared for how quickly it will disappear. It’s good. Too good.



9. Fudge Fat Bombs

Oh, but it’s fudgy and delicious and made with simple ingredients that you likely already have in your cupboard. Win win win.


10. Keto Pigs In A Blanket

These party-friendly, lunch-box worthy hot-doggity bites are made to perfection in just 10 minutes of prep and 20 minutes of cook time. Hot dog!

Made with almond flour, egg, cheese, and baking powder as the key ingredients of the bread-like “blanket”, this recipe makes 4 servings of delicious bite-sized pigs in a blanket that you really need to try.


11. Pepperettes

Easy, packable meat that doesn’t require refrigeration. Perfect to store on your desk at work, your purse, car, jacket pocket, I mean… best to be prepared, yes?

These meat sticks are dry-cured, an instant hit of protein and salty enough to satisfy your snack cravings. They’re inexpensive, don’t expire for a long time, and definitely worth keeping on hand.


12. Hard Boiled Eggs

Make them in a large batch (heck, why not the whole dozen?) all at once, and have them ready for grabbing on the go as you need them throughout the week.

There are some places that you can buy them pre-made, but if you’ve got a pot, some water, and some eggs – you can do this all on your own (we believe in you!).



13. Step-By-Step How To Hard Boil Eggs In An Instant Pot

Want to batch cook a whole bunch of eggs at the start of the week? Our favorite method is the 5-5-5 method using our Instant Pot! In 15 minutes you have eggs that peel so easily from the shells and you don’t need baking soda or vinegar or salted water to achieve it. They’re perfectly cooked every single time.


14. One-Minute Keto Mug Bread

So maybe not a snack, but if you’re a carb-loving human, it sure is. With this bread, you can whip it up in one minute, in the microwave and slice and enjoy whenever you please.

Since it’s fairly small and yields about 6 slices you can eat the whole loaf, guilt-free. It also toasts well, freezes for later, and is versatile for many different snack options. Cheese and meat? yup! Toasted with butter? sure! Spread with peanut butter? Oh heck yes you can!


15. Zucchini Chips

Something you can make in advance for a healthy snack option for now or for later! Zucchini is incredibly low-carb and mild in taste so you can bake some up and flavor as you choose.

Try topping with seasonings that mimic your favorite potato chip to keep those carb cravings at bay!


16. Keto Blueberry Muffins

AHHHH! How much have you missed muffins in your life since starting the Keto diet? This recipe is a much-welcomed surprise into your life and snacking habits.

Made of coconut flour, it packs healthy fats in your diet and sweetened with a sugar-alternative sweetener that’s safe on a low-carb diet.



17. Cream Cheese Cookies

Why, yes you may! These cookies are whipped up easily with minimal ingredients, mainly coconut flour, butter and cream cheese.

Make a batch of these and pack them to go! The bonus is, they’re only 91 calories each, and 1g of net carbs!!


18. Seaweed Snacks

Sometimes you just need to have some crunchy, salty, mindless-eating snacks. When it comes to one that you can eat all day and it won’t impact your diet – it’s seaweed snacks.

Thin layers of dehydrated seaweed, seasoned and crispy and come in a variety of flavors!!


19. Chia Seed Pudding

When chia seeds are placed into a liquid, they absorb, expand and become perfectly gelatinous for a pudding-like texture.

How you prepare them, is up to you. They help keep you full, satisfy your sweet tooth and can be made well in advance from when you choose to eat them!


20. Mixed Nuts (In The Shell)

Invest in a nutcracker, because it’s time you get cracking on some snacking nuts. It’s recommended that you get the kind still in the shell for a good reason – they take longer to eat.

While nuts are amazing to enjoy on the Keto diet, they still have to be in moderation. High in fat, low in carbs, they are also calorie dense. It’s an easy fix by slowing yourself down with the process of cracking when enjoying.



21. Deli Meat & Cheese Roll-Ups

The easiest recipe in the world – deli turkey meat, slices of cheese, rolled up, eaten. Seriously simple.

These sandwich like roll-ups are perfect to pack for snacking throughout the day, packing in your lunch or even having as an evening snack when you feel peckish. The protein from the turkey will keep you sustained, while the fats from the cheese will have you staying in Ketosis. This is genius snacking.


22. Cheese Strings

Sure, they were packaged and marketed for kids to have an enjoy in their school lunchbox, but that doesn’t mean you can’t indulge in them as well. They are keto, after all!

The high-fat content in the cheese and perfectly portioned size helps you stay on track and packs easily on the go!


23. Beef Jerky

Beef jerky is a road trip essential, but it’s also a great snack on the go for Keto dieters! It’s perfect to keep in your bag since it doesn’t need refrigeration and is a very satisfying little snack.

Be careful of the sweeter flavors such as “Teriyaki” or otherwise, and always be reading your labels to make sure the sugar content is low or non-existent in your jerky selection!


24. Dark Chocolate

Like almost all snacks, you’ll need to read your labels first before you begin munching! However, you may be surprised to be seeing dark chocolate on this list, but it’s true – it’s safe on Keto. IF you get the right kind.

Dark chocolate around 85-90% will have very minimal amounts of sugar. It won’t be sugar-free (unless you find a stevia variety) but it will be low enough to enjoy a couple of squares!



25. Sugar-Free Jell-O

You won’t get much nutritional value from this snack, but it will satisfy that sweet tooth of yours!

With a variety of flavors and colors available, sugar-free Jell-O is an easy snack to make and enjoy when the cravings hit! Some suggest making it mixed with cream cheese to get that much-desired fat content into your Keto diet.


26. Olives

With a bunch of varieties to choose from, including stuffed with blue cheese, garlic or almonds – they’re all going to be a great option to snack on while on the Keto diet.

Typically packed in oil, they’ll also help you get a bit more fat into your diet too!


27. Kale Chips

You can buy them premade, but you’ll be risking yourself to just more added sugar (broken record: read the labels). So why not try and make them homemade?

This recipe uses only 4 simple ingredients: Kale, olive oil, salt, and Italian herbs. Ooh, we love easy!


28. Caprese Salad

Easy to make at home with some fresh tomatoes and mozzarella, some bits of basil and drizzle with olive oil before you season it to your liking.

It’s a perfect “in-between meals” snack when you need something of a little more substance!



29. Coconut Butter

Coconut butter is not to be mistaken for coconut oil, as they are really quite different. Coconut butter is thick and sweet with a consistency of a thick icing!

It’s often found in health food stores or online in jars. It’s enjoyable enough to just eat right off the spoon if you ask me!


30. Pumpkin Seeds

Also knows as “pepitas” these little seeds can be your best friend when you’re needing a quick snack that will fit your dietary needs.

High in fat, they are incredibly filling and satisfying either raw or roasted, seasoned or not. When you look for them in stores, you’ll be looking for a small green seed, since they’re hulled out of their shells! try not to look for the in-shell variety, but the hulled kind (they’ll be green and delicious!).


31. Halo Top Ice Cream

This low-calorie ice cream is made sweet with the help of sugar alcohols, making it a low-carb sweet treat too! However, it’s recommended that you only indulge in one single serving, not a whole pint.

Halo Top has risen to fame in the food industry for offering a delicious alternative to ice cream, with a variety of flavors that will keep just about anybody happy!


32. Low Carb Bacon & Eggers

Breakfast sandwiches are one of the best grab-and-go meals especially if you order them from the drive-through! This recipe transforms a breakfast favorite into a keto-approved snack so that you can enjoy any time of the day!

Sandwich a crispy piece of bacon and cheese between a hard-boiled egg. It’s so easy to do and could help to keep those carb cravings at bay!



33. Italian Sub Roll-Ups

Subs are an awesome option when it comes to quick and easy takeout dinners. Not only is it easy and convenient but is also a healthier option to deep-fried fast food.

Try making these Italian sub roll-ups for a quick and easy snack. They contain all the same flavors as your favorite Italian sub but without the carbs!


34. Easy Low-Carb (Keto) Big Mac Bites

These Big Mac Bites are absolutely drool-worthy and the Copycat Big Mac Sauce is spot on – you wouldn’t even know it didn’t come out through the drive-thru! They’re perfect for barbeque and patio season when hosting commitments, parties, and potlucks are in full swing.

Perhaps the best part? These perfect little snacks or appys are keto-friendly, which means you don’t have to starve at the next potluck or party you attend! They’ll be enjoyed by everyone – keto-dieters and carb-lovers alike – so no need to double up on the dishes you bring.


35. Portobello Mushroom Mini Keto Pizza

There is nothing worse than a pizza craving! It’s happened to almost all of us some time or other. The next time your cravings hit try making a portobello mushroom mini pizza for a perfect snack to tide you over until your next meal.

A portobello mushroom cap is a perfect size to mimic an English muffin! Top the mushroom cap with low-carb marinara sauce, cheese, and pepperoni slices.


36. Peanut Butter & Chocolate Fat Bombs

Do you get tempted at the checkout lines? Is that Reese’s Peanut Butter cup calling your name? Put it down and make these peanut butter and chocolate fat bombs instead.

This delicious treat is made with two layers and each layer requires 5 ingredients or less! Fulfill your sweet tooth cravings without derailing your diet!



37. Lemon Cheesecake Fat Bombs

Who said cheesecake is only for dessert? Enjoy a delicious lemon cheesecake snack that is most certainly keto-friendly!

This frozen treat is not only keto-approved but also gluten-free and sugar-free. Fresh lemon juice provides the perfect zing while a sugar-free sweetener makes this treat irresistibly sweet!


38. Keto Popcorn

Popcorn can be enjoyed on the keto diet but you have to stick to about only one cup. I don’t know about you but 1 cup of popcorn won’t fulfill my snacking needs! Instead, try making this keto popcorn.

This 1 ingredient substitute is probably not what you think it is! Surprisingly, this is actually cheese! This is a 2-step recipe that requires you to begin the process the day before you want to eat it. However, don’t worry, it’s easy and the pay off is worth it!


39. Keto Tortilla Chips

Who said you can’t enjoy delicious nachos on the keto diet? With these keto-approved tortilla chips, you can fulfill all your snacking needs!

These chips require 4 ingredients and just 17 minutes of your time. Serve these chips with your favorite keto-approved dip or top with your favorite keto-friendly nacho toppings!


40. Tuna Stuffed Avocados

You don’t need a tuna sandwich when you can snack on these delicious tuna stuffed avocados! This snack is loaded with healthy fats, is a great source of protein and will surely satisfy your taste buds.

To create this snack you’ll first need to prepare the tuna salad. This is made with cans of tuna, mayo, dijon mustard and a few additional ingredients that add flavor. Scoop the tuna salad onto the avocado and enjoy!



41. Cheesy Sausage Puffs

If you’re tired of snacking on string cheese and hard boiled eggs then give these cheesy sausage puffs a try! This is a quick and easy snack that can be prepared ahead of time. Then, store them in the fridge so that you have accessible keto snacks on hand.

These puffs are made with sausage, shredded cheese, sour cream, and a few other ingredients. You’ll only need to eat 2 or 3 puffs to quench your snack cravings!


42. No-Bake Coconut Bars

These coconut bars look like a sinfully delicious chocolate bar but instead, are keto-approved! This healthy no-bake snack is made sugar-free but will certainly satisfy your sweet tooth craving. This is all thanks to sweeteners such as erythritol.

Aside from your ingredients, you’ll need a rectangular silicone mold to create the candy bars. First, you’ll need to prepare the delicious coconut filling then you’ll dip them in melted sugar-free chocolate!


43. Keto Cookie Dough

I don’t know about you but when I’m making cookies I’m always tempted to snack on the dough, however, it’s not really healthy to do so. This recipe allows you to purposely snack on cookie dough guilt-free and safely!

This snack will surely hit the spot and comes in at only 1 net carb per serving – WOAH! Coconut flour makes this recipe low-carb and other ingredients such as liquid stevia, erythritol, heavy cream, and butter make it keto-approved.


44. Chewy Keto Chocolate-Chip Cookies

Snacking on cookie dough is strange to some and that’s totally okay! Fulfill your cookie craving with this chewy keto chocolate chip cookies recipe.

This recipe uses the perfect ratio’s of a low-carb flour so that you end up with a seriously drool-worthy chewy cookie. You might want to consider doubling the batch since these will likely get eaten up quickly!



45. Blueberry Keto Fat Bombs

This keto fat bomb is a blast of sweet flavor without the added sugar. They’re naturally bold in color thanks to blueberries.

You only need 5 ingredients and 20 minutes. Their so delicious that your kids will love them too!


46. Keto Cheddar and Everything Bagel Seasoning Fat Bombs

Perhaps you have a savory craving instead of a sweet tooth, in that case, try these keto cheddar and everything bagel fat bombs! You’ll enjoy the flavors you love about everything bagels just without the carbs!

The fat bombs are made from 2 simple ingredients, cream cheese, and shredded cheddar cheese. Then you’ll roll them in Everything But The Bagel Sesame Seasoning and store them in the fridge until you feel the need to snack!


47. Keto Chocolate Pudding

Store-bought snacks such as pudding cups are convenient but often are loaded with refined sugar. This healthy chocolate pudding is not only delicious but keto-friendly.

There’s a secret ingredient in this chocolate pudding that not only increases the fat content but also provides a silky smooth texture. In addition, unsweetened cocoa makes the pudding decadent and rich and swerve sweetener provides a lovely sweet flavor.


48. Bacon-Wrapped Avocado Fries

Potatoes are high in carbs which means traditional French fries are not keto-friendly. If you’re thinking about hitting up the drive-thru for some delicious fries consider making these bacon-wrapped avocado fries instead.

Creamy avocado slices are wrapped in bacon and then are baked in the oven. The bacon crips up perfectly and provides a delicious salty flavor that you’re really going to enjoy.



49. Keto Chocolate Covered Pecans

Snacking on a handful of nuts can get boring quick! Enhancing your snacking experience with these keto-friendly chocolate covered pecans.

It’s important to toast the walnuts first. To do this you’ll need to coat them in melted butter and stevia and then toast in the oven for about 20 minutes. Then melt keto-approved chocolate chips with coconut oil and stevia and dip the walnuts into the chocolate. Store them in the fridge until you’re ready to eat!


50. Keto Hot Spinach and Artichoke Dip

Spinach and artichoke dip is one of the most popular restaurant appetizers! Step up your snacking game the next time you sit down to watch your favorite show or movie by enjoying this keto hot spinach dip!

This dip is loaded with delicious cheese, sour cream, pancetta and of course contains artichoke hearts and spinach to give it an authentic flavor. Enjoy this dip with your favorite keto-crackers, pork rinds, or keto-friendly veggies!


51. Keto Granola Bars

Granola bars are always on my grocery list because they’re one of the easiest grab-and-go snacks. Unfortunately, many store-bought granola bars are not keto friendly due to carbs and added sugar.

Try making these keto granola bars on the weekend so that you can have assessable snacks on hand at all times! These granolas bars are loaded with exciting ingredients such as almonds, coconut flakes, and keto-friendly chocolate chips.


52. One-Minute Keto Cheesy Garlic Mug Bread

Most people on the Keto diet miss bread a lot. But the carbs in traditional wheat bread are just way too high and easily make you slip out of ketosis! This cheesy garlic mug bread is low-carb, packed with flavor, and easy to whip up when the craving hits.

Whether you just need an afternoon snack or desperately want some garlic bread to go with dinner, we’ve got you covered with this easy microwave mug recipe. The ingredients are simple (you may even have them already!) and the instructions are straightforward, making this one of our favorite Keto snacks!


53. Creamy Keto OREO Cookies and Cream Fat Bombs

You thought you had to say goodbye to OREOs, but we’ve got you covered with these delicious fat bombs inspired by the famous cookie!

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