Delicious Salty Keto Snacks To Buy Or Make
What do parmesan crisps, pepperoni, cauliflower, and peanut butter all have in common? They're all safe foods on the ketogenic diet. They won't kick you out of ketosis or bring your turbo-charged weight loss to a grinding hault. While these are all simple salty snack foods, there are tons more to choose from. We've gathered our top 18 salty keto snack foods to help you create a game plan for snacking and party appetizers.
Salty Keto Snacks To Buy
You can find just about everything on Amazon these days, and most of these snacks are no exception. But there are also quite a few other options for purchasing reliably healthy keto snack foods online or in your local grocer too. Here are our favorites.
Sardines might not be your go-to snack, but we encourage you to reconsider these tiny fish. Packed with protein, calcium, and iron, they make for the perfectly healthy keto bite. Wild Planet makes a number of varieties. Eat with a side of raw veggies if you want to make this into lunch.
Serving Size: 2oz
Fat: 6g
Carbs: 0g
Protein: 12g
Nut-free, dairy-free, gluten-free, soy-free, grain-free
If you thought snack bars had to include a bunch of sugar and oats, think again. These surprisingly delicious meat bars from Epic will surely bring you the convenience of a bar-on-the-go with savory satisfaction. Try the variety back to get a taste for all 10 flavors.
Serving Size: 1 bar (Bison Cranberry)
Fat: 8g
Carbs: 8g
Net Carbs: 7g
Protein: 7g
Dairy-free, gluten-free, grain-free, soy-free
These combo snack packs are not only perfect for the keto diet, they're the low-carb, crispy, crunchy, salty snack you've been dreaming of. Featuring pecans, almonds, and cheese puffs, what's not to love?
Serving Size: 1 container
Fat: 21-24g
Carbs: 5-6g
Net Carbs: 3-4g
Protein: 9-12g
Grain-free, gluten-free, vegetarian, soy-free
These bite-sized low-carb snacks hit the spot. Grass-fed beef is the best way to go if you're finding that you're eating more animal protein on the keto diet. Plus, this product has no added nitrates, and it's a lot easier on the jaw than beef jerky.
Serving Size: 1 oz
Fat: 6g
Carbs: 1g
Protein: 7g
Nut-free, dairy-free, gluten-free, grain-free, soy-free, sugar-free
Edamame is fresh, young soybeans. If you're used to warm edamame from a Japanese restaurant, this keto-friendly, dried version will offer a surprising crunch.
Serving Size: 1/3 cup
Fat: 5g
Carbs: 9g
Net Carbs: 3g
Protein: 14g
Nut-free, dairy-free, gluten-free, grain-free, vegan, vegetarian
4505 brings pork rinds to the next level with their cheesy, spicy flavor. Enjoy these on their own, or even add them to your keto recipes for a spicy twist.
Serving Size: 0.5 oz
Fat: 6g
Carbs: 0g
Protein: 7g
Nut-free, grain-free, gluten-free, soy-free, sugar-free
Naturall Salty Keto Snacks
Naturally salty snack foods can be easy go-to options to keep in your pantry or fridge. Minimally (or not at all) processed can sometimes be your best bet when you're trying to watch your wasteline.
Naturally salty and the most ideal nut for the keto diet, macadamia nuts have the flavor you crave in your salty snacks. Any ethical brand will do, but Royal Hawaiian offers a number of tasty flavors to keep your taste buds guessing.
Serving Size: 28g
Fat: 20g
Carbs: 5g
Net Carbs: 3g
Protein: 2g
Nut-free, dairy-free, gluten-free, sugar-free
Olives of all types are pretty perfect for the keto diet (and the paleo, Whole30, and vegan diets). They're high-fat (omega 9 from olive oil), they're relatively low-carb, and they're tasty to no end. Oloves Natural Pitted Olive packs give you options for this salty treat.
Serving Size: 1 pack
Fat: 4.9-5.5g
Carbs: 0.3-0.6g
Protein: 0.3-0.4g
Nut-free, dairy-free, gluten-free, grain-free, sugar-free
Hemp seeds are not only tasty on their own by the handful, they're also the perfect topper to your keto salad and the perfect addition to your keto baking projects. Enjoy these from Manitoba Harvest.
Serving Size: 3 tablespoons
Fat: 15g
Carbs: 1g
Net Carbs: 0g
Protein: 10g
Dairy-free, gluten-free, grain-free, soy-free, sugar-free, vegan, vegetarian
Kettle and Fire make the best naturally salty bone broth you can get without making it yourself. Sip it warm for a filling mid-day, protein-rich pick-me-up.
Serving Size: 1 cup
Fat: 0g
Carbs: 0g
Protein: 10g
Nut-free, dairy-free, gluten-free, grain-free, sugar-free, soy-free
Seeds and nuts are the perfect go-to snack for the ketogenic diet. While they aren't totally carb-free, they're nutrient-dense and will fill you up quick, leaving you without cravings between meals.
Serving Size: 1/4 cup
Fat: 14g
Carbs: 4g
Net Carbs: 1g
Protein: 9g
Nut-free, dairy-free, gluten-free, grain-free, soy-free, sugar-free
Avocado is a tried and true easy keto snack option that you can take in any direction you like. Whip up some simple guacamole and dunk in your cheese crisps, or go simpler. Add a touch of sea salt or even everything bagel seasoning and enjoy with a spoon!
Serving Size: 1/2 avocado (about 100g)
Fat: 14.5g
Carbs: 8.5g
Net Carbs: 2g
Protein: 2g
Nut-free, dairy-free, gluten-free, grain-free, soy-free, sugar-free, vegan, vegetarian
Salty Keto Snack Recipes
If you've got some extra time on your hands, consider breaking into some if these salty keto snack recipes. Some of these can even double as lunch for your low-carb diet plan.
This cracker recipe by The Harvest Skillet is the perfect vehicle for those sardines in the category above. Add a dollop of cream cheese and a slice of dill pickle and enjoy! Made primarily with almond flour, you can't go wrong.
Serving Size: 1/4 of the recipe
Fat: 21g
Carbs: 8g
Net Carbs: 4g
Protein: 9g
Grain-free, dairy-free, gluten-free, sugar-free
Egg salad is pretty easy to make, but this recipe from The Recipe Critic is a top-notch place to start if you're needing a little guidance. Use a lettuce or kale wrap instead of bread to enjoy with your hands.Nutrition facts weren't given for this recipe, but hard-boiled eggs, mayo, mustard, and fresh herbs are virtually free keto foods.
Nut-free, dairy-free, gluten-free, grain-free, soy-free (look at mayo ingredients to confirm), vegetarian
Another classic American staple, tuna salad requires just a few key ingredients to make it delicious. But Cooking Classy did it without the mayo, so check out this recipe and get ready to be wowed with flavor.
Serving Size: 1 recipe
Fat: 25g
Carbs: 2g
Net Carbs: 1g
Protein: 23g
Nut-free, dairy-free, gluten-free, grain-free, soy-free
If this isn't a recipe from heaven, we don't know what is. Basically a life-sized fat bomb, this recipe by Wholesome Yum, featuring all the staples of a keto meal plan, will knock your socks off with fatty, salty delight.
Serving Size: 1 recipe
Fat: 16g
Carbs: 10g
Net Carbs: 3g
Protein: 4g
Nut-free, dairy-free, gluten-free, grain-free, dairy-free, soy-free, sugar-free.
Most fat bombs lean on the sweet side of things. While this one does have some stevia in it (also fine to substitute erythritol or monkfruit sweetener if you don't love stevia) it also features salty peanut butter and a pinch of sea salt as well. The salty-sweet combo sure can be winning on the keto diet. And since this recipe by Love Food Nourish also contains coconut oil, you can count on it boosting your ketone levels.
Serving Size: 1 fat bomb
Fat: 17g
Carbs: 2g
Protein: 4g
Dairy-free, gluten-free, grain-free, soy-free
Toni Sicola
Toni is a wellness professional with a Master's in Integrative Health, is passionate about spreading health, happiness, and personal fulfillment to as many people as possible. She has a professional background in health and wellness, dietary supplements, and nutrition, and embarks every day to live a well, balanced, happy life.
Published: February 2, 2021
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WHAT TO READ NEXT
Keto Myths That Make You Squeak
KETO MYTHS THAT MAKE US SQUEAKÂ
Written by Tony Berardo on April 29th, 2022Â
Starting a new fitness program or changing your eating habits can be intimidating and confusing.
For decades we’ve been told that certain foods are bad for us. However, as more research is done, it turns out that some of those foods, like fat, could actually be very beneficial.
The goal of a ketogenic, or keto, diet is to get more of your calories from protein and fat than carbohydrates. This makes sense since we all know that carbohydrates from sugar, soda and pastries are not ideal for daily consumption.Â
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You’ve probably noticed that you feel different after you eat these foods. Think about how you feel after eating a bunch of bread before your appetizers or a nice slice of cheesecake after your meal.
Just as not all carbs are bad, neither are all fats and sugar.Â
If you think a keto diet might be right for you, it’s important to distinguish the facts from the myths in order to achieve the best results and make your experience as stress free as possible.
MYTH: KETO IS ONLY USED FOR WEIGHT MANAGEMENT
As you would expect when eliminating certain foods from your diet, especially carbs, you will notice some weight loss. However, that is not the only change you will experience while on a keto diet. Following a proper keto diet has been shown to support overall metabolic health, body composition and improved cognitive function.
But can you gain weight while on the keto diet? As with any diet, weight gain is a possibility if the diet is not followed correctly. With a keto diet, weight gain could happen if you are not actually in a state of ketosis. If someone is following a diet and their caloric intake is less than their needs, they may lose weight over time. If their caloric intake is more than their needs, they may gain weight over time, even if the calories come from fat or protein.Â
This is why a ketogenic diet takes research and planning to ensure all the necessary steps are taken to achieve optimum results.Â
MYTH: EAT AS MUCH FAT AS YOU WANT
This is probably the most common myth. Although research has shown that some fats are very beneficial for a healthy lifestyle, it doesn’t mean that you should eat as much fat as you want. There is a difference between saturated and unsaturated fats, with unsaturated fats being the preferred type for a keto diet. On a keto diet, 75% of your daily calories should come from these unsaturated fat sources. Some good examples of those fats are nuts, fatty fish, eggs and avocado.
MYTH: GOING KETO MEANS ZERO ALCOHOLÂ
Although beer and wine are generally full of carbohydrates, there are other options, like dry wines, light beers and most liquors, if you wish to indulge. Just watch out for those mixers and chasers! You may notice that your tolerance to alcohol changes, so always be sure to drink responsibly.Â
MYTH: IT’S A HIGH PROTEIN DIET
This is another common myth. As stated earlier, close to 75% of your daily calories should be coming from fat, not protein, which should only account for 20% of your caloric intake, with carbohydrates contributing the remaining 5%. If you’re having trouble meeting your fat, carb and protein goals, supplementation could be an easy way to stay keto-friendly. Whether you’re in between meals or hungry after a workout, Keto Bars has some delicious and filling Keto Bars and foods that will help keep you on track.Â
MYTH: KETO IS THE SAME FOR MEN & WOMEN
Although studies suggest women could be more sensitive to dietary changes than men, women can still safely follow a keto diet as long as they do so carefully.
It’s recommended that women focus on eating a clean, alkaline diet in addition to following a keto diet. This means that they should eat more non-starchy vegetables to ensure they are getting plenty of electrolytes and nutrients.
Of course, this advice should always be used while listening to your body. If you’re switching up your diet, your body will tell you if something is wrong. When starting a new diet, be sure to keep a food journal or download a meal tracking app on your phone so you can easily identify what bothers you if you have any issues.Â
MYTH: EAT LESS FOOD WHEN ON KETO
When you first start a keto diet, it may seem like you’re eating less food. The nutrients in your food are what really matter. A decrease in your carb intake will make it feel like you are eating less in the beginning, but that is normal. You won’t be eating less food, just fewer carbs! A keto diet allows you to be more aware of the types of nutrients you consume.
MYTH: KETO FOODS ARE BLANDÂ
Quite the opposite is true. When first starting a keto diet, most people just focus on reading labels and trying to figure it out all on their own. The addition of supplements, protein bars, shakes and healthy snacks into your diet of whole foods like fruits, veggies and meats can make eating keto delicious and healthy.
There are many more myths about keto out there, but it is important to remember that like people, not all diets are created equal. However, when combined with exercise and patience, a keto diet could be the key to reaching your overall fitness goals.
For more help on reaching your goals and keto advice, follow our blog at https://www.ketobars.com/blogs
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