14 On-the-Go Keto Snacks That Burn Fat
If you didn’t already hear all the buzz surrounding going keto, now’s the time to get familiarized with the trend. The ketogenic diet, or keto for short, is centered around eating high fat, moderate protein, and super-low-carb foods so that your body begins burning through your fat stores rather than glucose for energy. Essentially, you eat loads of fat from foods such as cheese, bacon, and coconut oil—and get lean! (Psst: it’s also how Kourtney Kardashian and Halle Berry keep trim and toned.)
However, as easy as this may sound, the key to keeping your body in ketosis is to constantly pack your meals with fatty eats and stay as far away from carbs as you possibly can, which can get quite demanding—especially if you’re not prepared. To help you maintain this ethereal fat-burning state, we’ve rounded up 14 snacks you can grab on-the-go. These eats will keep you satiated with healthy fats and boast no more than five grams of net carbs.
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1.Roth Cheese Snacks
Per 1 snack (21g): 70 calories, 5 g fat (3 g saturated fat), 120 mg sodium, 0 g carbs (0 g fiber, 0 g sugar), 5 g protein
Coming in hot with three to-die-for Wisconsin-made cheeses, Roth’s portion-controlled bites are available in Creamy Gouda, Creamy Cheddar, and Creamy Whole Milk Mozzarella. Each sealed snack contains just 70 calories and five grams of healthy fats from whole milk.
2.YQ Plain Yogurt
Per 1 container (150 g): 110 calories, 3 g fat (2 g saturated fat), 25 mg sodium, 2 g carbs (0 g fiber, 1 g sugar), 17 g protein
While Yoplait is known for its dessert-flavored yogurts—a high-sugar snack that doesn’t make the cut while on keto—its newest addition tops our nutritional charts. Unlike other dairy yogurts, YQ by Yoplait drastically reduces its carb count by ultra-filtering the milk. This removes 99 percent of the lactose (a type of sugar), so you still get gut-loving probiotics with almost zero carbs.
3.ChocZero Keto Bark Stone-Ground Milk Chocolate Hazelnut
Per 1 bar (28.4 g): 150 calories, 14 g fat (8 g saturated fat), 10 mg sodium, 11 g carbs (8 g fiber, 1 g sugar), 3 g protein
ChocZero sources its fair-trade cocoa from South America and sweetens the bar with a monk fruit and fiber blend to ensure you’re getting quality chocolate without any of the waist-widening additives. Yup, that means zero added sugars. The hazelnuts also add healthy fats, a satisfying crunch, and a Nutella-esque flavor.
4.GAEA Kalamata Olive Snack
Per 6 olives (15 g): 35 calories, 3.5 g fat (0.5 g saturated fat), 130 mg sodium, 0 g carbs (0 g fiber, 0 g sugar), 1 g protein
Whether you munch on them on their own or pair them with melt-in-your-mouth Havarti, Kalamata olives are one of our go-to snacks both on and off keto. Six plump olives boast just 35 calories and 130 milligrams of sodium, a low count to keep bloating at bay. Most of the fat content in olives is monounsaturated, and more specifically oleic acid, which has been linked to anti-inflammatory and heart-protective benefits.
5.Athenos Black Olive Hummus
Per 28 g: 60 calories, 4.5 g fat (0 g saturated fat), 170 mg sodium, 4 g carbs (1 g fiber, 0 g sugar), 2 g protein
If you haven’t yet tried your hand at making hummus at home, Atheno’s is the next best thing. The velvety chickpea dip boasts just three net carbs per serving and is blended with black olives and olive oil for an extra dose of fat-burning fats.
6.Gimme Organic Roasted Seaweed Snacks
Per 1 package (5 g): 25 calories, 2 g fat (0 g saturated fat), 65 mg sodium, 1 g carbs (1 g fiber, 0 g sugar), 1 g protein
While this roasted seaweed snack doesn’t pack in as much fat as many of the other picks on our list, we think it’s worth adding to your keto shopping cart. It’s low in calories, sodium, and has an impressive zero net carbs thanks to the fiber. Plus, the dried sea veggie is filled with fat-soluble vitamins and minerals such as iron, manganese, and copper to maintain overall health.
7.Wholly Guacamole Minis
Per mini cup (57 g): 100 calories, 9 g fat (1.5 g saturated fat), 200 mg sodium, 5 g carbs (3 g fiber, 0 g sugar), 1 g protein
We truly can’t get enough of avocado, and going keto gives us another good reason to dig into more of the creamy fruit. These portable snack packs are perfect to drop in your purse or tuck into your office drawer for midday munching. And just like olives, the majority of the fat in avos comes from oleic acid.
8.Dang Coconut Chips
Per 1 oz: 180 calories, 15 g fat (13 g saturated fat), 105 mg sodium, 10 g carbs (5 g fiber, 1 g sugar), 2 g protein
Coconuts are one of the top keto foods because they contain loads of medium-chain triglycerides (MCTs), easily-digestible fats that your liver instantly turns into ketones and burns for energy. Not only that, these coconut chips are a great source of fiber, which will help keep things moving along when you’re not loading your plate with too many carb-laden fruits and veggies.
9.Mini Babybel Original
Per 1 piece (21 g): 70 calories, 6 g fat (4 g saturated fat), 160 mg sodium, 0 g carbs (0 g fiber, 0 g sugar), 5 g protein
Who knew your childhood favorite is also one of our top keto snacks? If you’ve ever wondered (we sure have), Babybel Original is a French version of Dutch Edam cheese. While the fat content is pretty stellar, we can’t say we don’t choose these partly to unwrap the waxy shell.
10.Royal Hawaiian Sea Salt Macadamias
Per 1 serving (28 g): 200 calories, 21 g fat (3 g saturated fat), 180 mg sodium, 4 g carbs (2 g fiber, 1 g sugar), 2 g protein
While you can’t necessarily indulge in white chocolate macadamia nut cookies on keto, popping a pack of lightly-salted macadamia nuts can help fulfill your dessert cravings. The monounsaturated fats in macadamias have been proven to improve heart health and are brimming with free-radical-fighting flavonoids.
11.Whisps, Asiago and Pepper Jack Cheese
Per 23 crisps (28 g): 150 calories, 11 g fat (7 g saturated fat), 340 mg sodium, 1 g carbs (0 g fiber, 0 g sugar), 12 g protein
We love cheese’s creamy and smooth texture, but when you need a little crunch, it’s Whisps to the rescue! The crispy snack is made with 100 percent real cheese and is baked until it boasts a cracker-like texture and crunch. When you’re avoiding saltines, grab these low-carb thins and use them as a base for other fat-filled toppings such as jerky bits or avocado.
12.Noosh Keto Almond Butter, Birthday Cake
Per 2 TBSP (19 g): 210 calories, 19 g fat (4.5 g saturated fat), 10 mg sodium, 5 g carbs (3 g fiber, 2 g sugar), 6 g protein
We love peanut butter, but almond butter better fits the nutritional bill when you’ve gone keto. Almonds contain fewer grams of carbs than peanuts, deeming them the perfect keto-friendly snack. This squeezable almond butter packet is not only super for fueling on the fly, it’s also enriched with added MCT and omega-3s.
13.Doctor in the Kitchen Flax Seed Crackers
Per 8 flackers (28 g): 90 calories, 8 g fat (0.5 g saturated fat), 110 mg sodium, 7 g carbs (6 g fiber, 0 g sugar), 4 g protein
Flax seeds are loaded with omega-3s, and these flax-based snacks are no exception. Flax seeds are germinated to boost their nutritional value and then dehydrated at low temperatures to lend them that crunchy cracker-like texture we crave (and miss) on keto. With only one gram of net carbs, you can rest easy munching on these flackers.
14.Fat Fit Go Original Tropical Margarita Energy Blend
Per 1 pack (1.15 g): 246 calories, 24 g fat (11 g saturated fat), 35 mg sodium, 4 g carbs (3 g fiber, 1 g sugar), 3 g protein
For an instant energy boost that doesn’t require a trip to the coffee shop, try these travel-friendly nut butter packs. Fat Fit Go is concocted with wholesome ingredients such as coconut, avocado oil, and chia seeds to help you maintain ketosis and satiety. Next, don’t miss our 17 Best Keto Diet Groceries to make meal prep a breeze.