With 9g of protein and only 4g of net carbs. These nutty bars come in chocolate or vanilla, and are delicious and filling. Handmade in Texas, and contain no soy, gluten, whey, or GMOs.
No returns, and they use erythritol, a sugar substitute which some people would rather avoid. Some find them too dry.
Packing a nice 7g of protein, no sugar, 2g of net carbs and 6g of fiber per bar. Some people report a “Snickers bar” taste. Good consistency and flavor.
The sugar alcohols in these bars can have negative GI effects on some users. Contains soy, milk, and walnuts, which are common allergens.
With no sugars or carbs, a lean, non-greasy and tasty snack with a high-protein count (16g per serving), all-natural ingredients and 100% USA beef. Gluten-free. No MSG. No preservatives. Produced without nitrates/nitrites. Sugar-free.
Not vegetarian. Some users found this to be too dry, others found certain bags to be more greasy than they wanted.
The 1-ounce package packs 210 calories and only 4g of total carbs, with protein from the nut butter. Delicious, portable, and no extra sweeteners. Unique flavor combination. Easy portability, perfect for hiking. Some report a nice energy boost with consumption.
Several people report problems getting all the product out of the squeeze packets. They do separate, and must be kneaded before consuming for uniform consistency.
Higher fiber than many of the other bars on the market. Some of the highest marks for taste. 16g of fat, 8g of fiber, 9g of protein and only 5g of net carbs in each bar. No added sugar or artificial preservatives, and made with organic almond butter, coconut MCT oil, and cacao butter.
You’ll pay for this better bar, as the price is a bit steep. They can melt easily if left out/heated.
We purchase every product we review with our own funds — we never accept anything from product manufacturers.
We purchase every product we review with our own funds — we never accept anything from product manufacturers.
If you’re trying the keto diet but don’t have the time and patience required for meal prep, pre-packaged and portioned snacks are here to make your life easier. Busy folks who don’t have time to prepare and plan their food intake throughout the day and aren’t willing to sacrifice their snack addiction for a diet can select from a variety of keto-friendly snack choices.
Whether you need a crunchy movie snack or a quick munchie on the go, choosing the right keto snack doesn’t have to be complicated. Our keto diet snack guide includes everything you need to know about picking delicious treats to soothe your appetite without messing up your keto diet. There are a variety of low-carb snacks to please your taste buds that fit into the parameters of this dietary lifestyle.
Read our buying guide to learn more about the keto diet and what kinds of snacks you can reach for when you don’t have time to toil in the kitchen.
There are lots of dieting methods out there today. This guide focuses on snacks appropriate to the keto diet, though non-keto dieters could certainly enjoy these snacks, too. But because the makers of these snacks focus on limiting carbs, it’s important to determine which diet you’re following.
The popular ketogenic diet is purported to induce speedy weight loss and improve health by reducing carbs. Dieters are encouraged to allot a maximum of 5% of their daily caloric intake to carbs. The diet is, therefore, high in protein and fat. A hefty 75% of a keto dieter’s daily caloric intake should be from fats, while the remaining 20% is designated for protein.
Why is a diet that’s focused on macronutrient ratios called the “keto” diet? While restructuring macronutrient intake is a big part of the keto diet, the goal of this way of eating is to induce a metabolic process called ketosis. When in ketosis, the body burns fat instead of glucose. This process is activated as a result of eating so few carbohydrates. Ketones are then produced by the liver because of the high-fat consumption. Once released, ketones limit hunger signals and aid weight loss.
This type of diet is not for everyone. Anyone with a history of an eating disorder or disordered eating should steer clear of restrictive diets. Consult your doctor before starting a keto or keto-type diet. Women are especially susceptible to shifts in hormones and should monitor their progress carefully when pursuing any type of calorie-restricting diet.
The trickiest part of the keto diet is figuring out what’s allowed and what’s not allowed. If you’re entirely new to the world of nutrition and macronutrients, the information may feel a bit overwhelming. Eating keto is not as simple as eating healthy. Even foods considered healthy (fruits and certain vegetables) are allowed only in small quantities on this diet. For example, a single banana has as many as 25 grams of carbohydrates. That’s sure to put a dent in your daily carb allowance on the keto diet.
While on this diet, you may need to stock up on foods you otherwise might think of as “bad.” High-fat foods like cheese and full-fat yogurts are likely to make their way onto your keto grocery list.
Even if you have a firm grasp on the dos and don’ts of this diet, making keto-friendly meals isn’t always easy. Grab-and-go snacks like the ones we spotlight in this article are the perfect alternative to homemade meals when you’re in a hurry or just don’t feel like whipping something up.
Keto diet snacks are labeled with macronutrient information, so you can quickly determine if a snack fits into your daily macros. Keto snacks tend to be high in fat without added sugar. Here’s a look at different types of macronutrient information you’ll see on snack packaging.
A sugar spike is the surest way to experience a crash. Avoid consuming too much sugar by taking a look at the net carbs information on a food label. Net carbs include carbs that will cause your blood sugar levels to rise. Net carbs are those that should be factored into your daily macronutrient allotment. Pick snacks and bars with a maximum of five grams of net carbs.
Fiber is an essential nutrient, no matter your diet or lifestyle. Fiber won’t affect your blood sugar levels, and it helps keep your body’s digestive system in working order. All adults should aim to consume between 25 and 31 grams of fiber per day.
Why is it important to keep an eye out for fiber-filled snacks on a keto diet? The macronutrient breakdown of the keto diet typically means that folks will lack fiber in their diet. Fatty foods simply don’t have a lot of the stuff, so pick high-fiber snacks to ensure your gut stays healthy and you remain regular.
Many sugar alcohols don’t affect blood sugar levels because our bodies simply don’t digest them. Those that do will affect the number of net carbs on your snack’s label.
While carbohydrates are drastically cut back on the keto diet, protein is still an essential part of the lifestyle. Most keto foods are high in protein compared to regular non-keto snacks.
If dairy tends to give you a stomachache, you may prefer to select dairy-free keto snacks to prevent discomfort.
Lots of keto snack bars contain some form of protein powder, such as soy protein isolate or whey protein isolate. If you’ve sampled protein powders, you know that some taste much better than others. The same goes for keto bars.
If you’re taking steps toward improving your health with the keto diet, you may also be interested in whether your keto snacks contain organic ingredients. Many do. Check the label for delicious organic components like organic nut butters, organic dark chocolate, grass-fed whey protein, and more.
The keto diet isn’t always easy for vegetarians and vegans, since much of the food that fits the diet contains animal-derived fat or protein. However, it is possible to find keto snacks that get their fats and proteins from plant sources only.
Stevia is a popular ingredient in sweet keto diet snacks because, while it’s much sweeter than sugar, it doesn’t affect blood sugar levels. It’s naturally derived and doesn’t have an unpleasant aftertaste like other sugar substitutes.
Use ketone strips at home to test whether your body is in the process of releasing ketones.
Whether you’re hankering for a sweet treat or a salty snack, there are plenty of options for the keto dieter. Snacks marketed for keto dieters typically have a higher price tag than other snacks. However, a snack may be keto-friendly even if it’s not labeled as such.
Snack prices vary depending on the brand and type of food in question, but generally, cost between $1.50 to $2.50 per ounce. Generally speaking, you can expect to pay between $20 to $40 for a box of 12 keto-friendly snack bars. A box of 6 typically costs between $15 to $25. Many dieters prefer to buy in bulk to save money.
Snacks and bars that include specialty ingredients (e.g. grass-fed beef and dairy products or gluten-free options) fall on the higher end of the price scale. Cheaper snacks and bars may seem like attractive options, but they often have longer ingredients lists that include preservatives and fillers.
There are plenty of gluten-free keto diet snack options for those suffering from celiac disease.
Indulgent keto-friendly snack
The Atkins Endulge Treat Nutty Fudge Brownie Bars are an indulgent treat for those times when you’re craving chocolate. One bar contains seven grams of protein and plenty of fiber to keep you feeling full. The blend of chocolate and nuts is incredibly tasty.
The Mini Chocolate Chip Cookies from High Key Snacks are gluten-free and perfect for satisfying a sneaky sweet tooth. We also love that HighKey makes its snacks right in the U.S. If sweet treats aren’t quite your thing, try HighKey’s Cheese Crunch snacks, made with egg whites. They only contain one gram of carbohydrates and are available in a variety of cheesy flavors.
SuperFat’s nut butter is another excellent snack option. The single-serving packets are vegan and contain plenty of fiber. Finally, the carnivorous keto snacker may want to consider Mission Meats Grass-Fed Beef Snack Sticks. The meat snacks contain no MSG and are free of nitrates and nitrites.
Q. Is there anyone who should avoid a keto diet?
A. As mentioned, anyone who has ever had issues with disordered eating or had an eating disorder should avoid the keto diet (and any other diet). Pregnant women should also steer clear of this way of eating, as it may have adverse effects on the fetus. Anyone taking medication that affects blood sugar should speak to their doctor and carefully consider the pros and cons of the keto diet.
Q. Are there health benefits, other than weight loss, with this kind of diet?
A. In some cases, the keto diet has been shown to be an effective way for diabetics to control blood sugar levels. But keto is not a replacement for insulin therapy, and the diet should not be used in lieu of other treatment options unless the patient is supervised by a physician. There’s also evidence that a keto diet has the ability to increase good cholesterol and reduce inflammation in the body.
Q. What should I expect when starting the keto diet?
A. In the beginning stages of the keto diet, you may feel unwell. Flu-like symptoms are the result of the body switching from burning glucose to burning fat. It may take several weeks to get past this uncomfortable period.
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