Keto-Friendly Snacks for On-the-Go

Following a keto diet requires one to maintain a low-carb, high-fat intake, which can be challenging, especially when you’re on the go. For those who are always moving and don’t have time to cook full meals between activities, snacking becomes an essential part of the diet.

With that in mind, we have compiled a list of keto-friendly snacks that are perfect for on-the-go situations. Whether you’re in the office, on a road trip, or working out, these snacks will keep you satiated and energized throughout the day.

1. Hard Boiled Eggs

Hard boiled eggs are a protein and fat-packed snack that is easy to prepare and carry around. Boil a batch ahead of time, leave them in the fridge, and grab one or two whenever you need a snack. You can also sprinkle salt and pepper on top for a little extra flavor.

2. Nuts and Seeds

Nuts and seeds are great sources of fat, fiber, and minerals, making them a perfect snack for ketogenic diets. Some options include almonds, peanuts, pecans, macadamia nuts, sunflower seeds, chia seeds, and pumpkin seeds. However, beware of the carbohydrate content as they can add up quickly.

3. Cheese Sticks

Cheese sticks are a low-carb and high-fat snack that is perfect for on-the-go. They are easy to find in stores and come in different variations, including mozzarella, cheddar, and Colby jack, to name a few. Plus, they are tasty and can be eaten on their own or with other snacks.

4. Avocado

Avocado is a versatile and keto-friendly snack that can be eaten on its own or combined with other snacks like nuts or cheese. Not only are they delicious, but they also contain healthy fats and fiber, which makes them a great option for ketogenic diets.

5. Beef Jerky

Beef jerky is an excellent source of protein, which makes it a filling and nutritious snack. However, be mindful of the carbohydrate and sodium content as some brands may add sugar and salt. Look for brands that use minimal ingredients and have no added sugars.

6. Olives

Olives are low in carbs and high in healthy fats, which makes them an ideal snack for those following a ketogenic diet. They also come in different varieties, including green and black, stuffed and marinated, so you can mix and match to your preference.

7. Pork Rinds

Pork rinds are a crispy and savory snack that is perfect for ketogenic diets. They are low in carbs and high in fat, making them a great option for a quick snack. They also come in different flavors, including barbecue and salt and vinegar.

8. Cucumber Slices

Cucumber slices are low in carbs but high in water and fiber, making them a filling and refreshing snack. You can eat them on their own or pair them with dips like guacamole or hummus for a little extra flavor. They are perfect for a mid-day snack or a post-workout treat.

9. Coconut Chips

Coconut chips are a crunchy and sweet snack that is perfect for a sugar-free treat. They are low in carbs and high in fiber and fat, making them an excellent option for those following a ketogenic or low-carb diet. Look for brands that use minimal ingredients and no added sugar.

10. Nut Butter

Nut butter, such as almond butter or peanut butter, is an excellent source of fat and protein, making it a great snack for those on the go. You can eat it with celery sticks or cucumber slices, or spread it on keto-friendly bread or crackers for a little extra flavor.


1. Can I eat fruits on a ketogenic diet?

Most fruits contain high levels of sugar and carbs, making them unsuitable for ketogenic diets. However, some low-carb fruits, such as berries, can be consumed in moderation.

2. Are all nuts and seeds allowed on a ketogenic diet?

No, some nuts and seeds contain high levels of carbs. Therefore, it is recommended to check the nutritional information and choose those with lower carb content, such as almonds or chia seeds.

3. Can I snack as much as I want on a ketogenic diet?

No, you still need to be mindful of your portion sizes and the total number of calories consumed, even when snacking on keto-friendly foods. Overconsumption can lead to weight gain and hinder your weight loss goals.

4. Can I eat popcorn on a ketogenic diet?

No, popcorn contains high levels of carbs and is not suitable for ketogenic diets. Some alternatives include pork rinds or keto-friendly crackers.

5. Can I drink alcohol on a ketogenic diet?

Alcohol contains empty calories and can derail your weight loss goals. However, if you must drink, stick to low-carb options like vodka, gin, or tequila, and avoid sugary mixers like juices or soda.


Snacking on the go can be a challenging task, especially when you’re on a ketogenic diet. However, it is possible to find keto-friendly snacks that are quick, easy, and satisfying. Hard boiled eggs, nuts, cheese sticks, avocado, beef jerky, olives, pork rinds, cucumber slices, coconut chips, and nut butter are some great options to consider. Remember to watch your portion sizes, avoid high-carb treats, and maintain a balanced intake of fat, protein, and carbs to achieve your weight loss goals and stay healthy.

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