Creating tasty snacks to share with everyone at home can be a challenge. For those who may not all engage in a strict Keto (or low-carb) diet, or for those with different dietary restrictions or needs, finding snacks that are appropriate and appealing for all is a challenge.  

Creating tasty snacks to share with everyone at home can be a challenge. For those who may not all engage in a strict Keto (or low-carb) diet, or for those with different dietary restrictions or needs, finding snacks that are appropriate and appealing for all is a challenge.  

Keto, short for ketogenic, is a nutrition method defined by eating as few carbohydrates as possible and replacing those calories with high–fat foods to engage the metabolism in a state known as ‘ketosis’. Ketosis is defined by the body’s ability to burn fat for fuel (rather than only carbohydrates) which results in an increased level of ‘ketones’ in the blood.  

The first step to finding Keto–friendly snack ideas is to incorporate small bites of real foods to eat in-between meals, rather than scarfing down all those processed foods labeled as snacks or even grabbing a bit of raw fruit, since many fruits are not suited to a Keto diet.  

Whether you are new to Keto, have never heard of it, or are accustomed to this way of eating, the Keto–friendly snack ideas listed here are tasty treats everyone can enjoy! 

Snack Prep

One approach to ensure you have plenty of delicious Keto-friendly snacks on hand is to prep and plan ahead, much like meal prepping. Snack prep will ensure that those times when a craving hits, you’re ready with a satisfying low-carb treat. 

Mid-Morning Treats

As our bodies use up our breakfast “fuel”, we sometimes crave a “second breakfast” snack, or as the Hobbits like to call it, “elevenses.” In keeping with traditional breakfast foods like waffles, chaffles can certainly be a great mid-morning Keto–friendly snack. They are easy to make ahead, don’t require refrigeration or heating and can be customized to taste. 

Chocolate and Peanut Butter Chaffle 

Consider making the chocolate chaffles ahead of time and storing separately from the prepared peanut butter topping. In addition to being a nice mid-morning snack, these may be great for late night or after dinner treats. Try them open–faced (just one chaffle) or as a sandwich, using two chaffles. 

Ingredients: 

For 2 Chocolate Chaffles 

• 1 large egg 
• 2 tablespoons of cocoa powder 
• 1 teaspoon of sweetener (remember sugar is a carb, so use a non-sugar Keto-approved low– or no-carb sweetener, such as stevia, erythritol, or monkfruit) 
• 1 tablespoon of sugar–free chocolate chips (or chop up a piece of sugar-free dark chocolate) 
• 1/2 cup shredded mozzarella 

Chocolate Chaffle Directions: 

1. Combine chocolate chaffle ingredients in a bowl. 
2. Pour 1/2 of the mixture into a greased and warmed waffle maker. 
3. Cook approximately 3 minutes until crisp. 
4. Remove and repeat with remaining batter. 
5. Allow to cool before eating. 
6. Top with the peanut butter mixture. 

For the Peanut Butter Topping 

• 3 tablespoons of creamy-style peanut butter (no sugar added) 
• 2 tablespoons of sweetener (see note about sugar, above) 
• 1 tablespoon of softened unsalted butter 

Peanut Butter Topping Directions: 

Stir all ingredients together in a small bowl until well–incorporated and creamy. 

Individual Frittata Muffins 

Make a batch of frittata muffins on Sunday to have mid-morning snacks for days. 

Ingredients: 

• 12 eggs 
• Salt and pepper to taste. 
• Optional add-ins: spinach, mushrooms, shredded cheese (your favorite), cooked, crumbled sausage or crisp, chopped bacon. 

Directions: 

1. Preheat oven to 350° F. 
2. Beat eggs with salt and pepper, then stir in any add-ins. 
3. Grease muffin pans. 
4. Pour into muffin pans. 
5. Bake for approximately 15-20 minutes or until firm. 

Other mid-morning Keto friendly snacks include: a hardboiled egg, string cheese or a cup of hot bone broth. 

Afternoon Munchies

It’s common to feel a bit of a slump in the afternoon. Quick pick–me–up, Keto–friendly snacks can help hold you over until dinner. 

Creamy Guacamole with Veggie Sticks 

Guacamole Ingredients: 

• 1 ripe avocado mashed 
• Juice from 1/2 of a fresh lime 
• Salt and pepper, to taste 

Directions: 

Combine all ingredients in a small bowl with a fork until smooth. 

Veggie Sticks for Dipping: 

• Wash, peel and slice vegetables. Cucumber spears, zucchini sticks and green bell pepper strips are preferred. Remember, carrots and other starchy root vegetables have higher levels of natural sugars, so you may wish to avoid them. 

Some other Keto-friendly snack ideas for the afternoon can include: olives, nuts or seeds, and low-carb trail mix with dark chocolate and coconut.  

Between Dinner and Bedtime Snacks

Who doesn’t want to sit back and enjoy something sweet at the end of the day? Maybe you’ve been craving dessert all day… now’s the time to indulge in a Fat Bomb! That’s right – a Fat Bomb. It’s a fairly well-known go-to for those experienced with Keto living, and they are super easy to make, and delicious to indulge in. 

Peanut Butter Cheesecake Fat Bombs 

Ingredients: 

• One 8-ounce package of softened or whipped cream cheese 
• 1/2 cup of creamy peanut butter (no sugar added) 
• 3 tablespoons (or equivalent) of sugar-free sweetener 

Optional topping ingredients: 

• Dark chocolate chips (sugar-free are best) 
• Cacao powder for garnish (not hot cocoa mix) 

Directions: 

1. Combine softened cream cheese and peanut butter in a bowl until blended, and incorporate non-sugar sweetener. 
2. Roll mixture into 2” balls.  
3. Roll in chocolate chips, if desired, or sprinkle with cacao powder. 
4. Set on parchment paper–lined cookie sheets and place in the freezer for about 2 hours. 
5. Once set, Fat Bombs should be stored in the freezer in an airtight container. 

A bit of cottage cheese and a few strawberries can also be a great late-night Keto–friendly snack. (Small portions of berries are allowed for most low-carb regimens, as they are high in fiber.) This combination also offers the added benefit of having some melatonin to help you get your zzzz’s.  

Everyone likes to nibble a bit between meals now and then. The key is to be prepared, especially if you want to make smart choices. Preparing a few snack options in advance will help keep you on track and avoid falling into a snack-a-dosis trap, filled with unwanted carbs, artificial ingredients and sugar. Go ahead and enjoy a goodie you can feel good about, instead!