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If you’ve ever been caught out hungry with nothing keto-friendly on hand, you know how quickly things can go sideways. Grab & go snacks aren’t just a nice-to-have — they’re the difference between staying on track and giving in to whatever’s convenient.
Eight years ago, I shared a simple snack list on Pinterest. It was shared as part of this post about doing keto while you travel. It wasn’t branded, it wasn’t even vertical — but somehow it became one of my most saved pins ever. So I finally gave it the update it deserved.
I created a new, more comprehensive version of the graphic (you’ll find it below), and this time I’m including extra tips and context. These are the snack ideas I rely on most — especially now, with toddlers, work deadlines, and a focus on high-protein keto that keeps me full without needing full meals.
Whether you’re packing a lunchbox, heading out for the day, or just need something ready in the fridge, these are easy, real-food options that don’t rely on bars or products full of mystery ingredients.
Do You Even Need Snacks on Keto?
I’ll be honest — I rarely snack.
If you’re eating a well-balanced, high-protein keto diet, chances are you won’t need to snack in the traditional sense (mini meals between meals). But when I talk about “snacks,” I really mean convenient food — things I can grab when I’m too busy to cook, out of the house all day, or need something portable for travel.
That’s the kind of snack list this is. These are not “just a little something” to nibble on — they’re real, satisfying foods that can fill a gap, help you meet your protein goals, or act as a light meal when life doesn’t go to plan.
Fridge-Friendly Snacks
Boiled eggs - Simple, filling, and portable. Add a pinch of salt or pair with mayo or avocado for extra satiety.
Cheese cubes or sticks - Hard cheeses like cheddar, mozzarella or gouda are great on the go and don’t need refrigeration for a few hours. Look for moderate to full-fat, high-protein options with no added starches or fillers.
Smoked slices or salmon rolls - Wrap cream cheese or cucumber in smoked salmon for a quick protein-fat combo. Best eaten the same day unless vacuum-packed. Here's a recipe you might like: Keto Sushi Smoked Salmon Roll-Ups.
Cold meats or roll-ups - Ham, salami, turkey, or prosciutto rolled around cheese or veggies. Best eaten within a day or two. Here are some recipes you might like: Ham & Cheese Horseradish Roll-Ups or Turkey & Veg Roll-Ups.
Cheese-stuffed baby peppers - Sweet mini peppers filled with cream cheese or herby cheese spreads. Looks good, tastes better, and works in lunchboxes too. Here's a recipe you might like: Everything Bagel Stuffed Baby Peppers.
Guacamole cups - Look for single-serve guac packs — or make your own and store in small jars. Great with veggies or pork rinds. If you want, you can even make your own Guacamole..
Vacuum-packed olives - Easy to find and perfect for travel. Choose plain or herbed — avoid ones marinated in sugary dressings. Looking for a flavor boost? Here is a recipe you might like: Mediterranean Marinated Olives.
Avocado halves - Leave the pit in, squeeze some lemon or lime over it, and reassemble to stop browning. Add salt and eat with a spoon.
Greek yogurt (unsweetened) - Full-fat plain Greek or coconut yogurt with a few nuts or berries makes a satisfying snack. Best if you’re not too sensitive to dairy.
Berries (in moderation) - Raspberries, strawberries or blackberries are the lowest in carbs. Good with yogurt, nut butter, or just on their own. Stick to small portions.
Pro tip: For any of these, a small cooler bag and ice pack will keep things fresh for hours.
Shelf-Stable Snacks
- Low-carb protein bars - If you’re going for bars, check the label carefully. Avoid sucralose, maltitol, and IMOs. Good options include Perfect Keto or bars sweetened with allulose or stevia. Here are the products I recommend:
You can even make your own protein bars! Here are some recipes you might like: Keto Maple Pecan Protein Bars, Chewy Keto Chocolate Chip Granola Bars, Chewy Keto Maple Pecan Granola Bars or Keto Almond Protein Balls.
- Nuts and seeds - Stick to lower-carb options like macadamias, pecans, walnuts, almonds, hazelnuts, brazil nuts, pili nuts, pepitas and sunflower seeds. Avoid mixes with dried fruit, seed oils or coatings. Go easy on cashews and pistachios — they’re higher in carbs than you’d think. Brazil nuts are a great source of selenium, but 1 to 3 a day is enough. Looking for inspiration? Try these recipes: Chile-Lime Spiced Almonds, Spiced Pecans and Sweet and Savory Roasted Pepitas.
- Nut butter snack packs - Single-serve almond or macadamia butter sachets are handy when you need fat and energy on the go. Great with celery, dark chocolate, or just a spoon. For extra healthy fats, choose macadamia nut butter. I like House of Macadamias - they create products exclusively from macadamias! Click here for 15% off House of Macadamias.
Guess what? You can even make your own nut butter! Here are recipes you might like: Toasted Coconut Butter, Macadamia Coconut Collagen Butter or Almond & Cashew Butter
Canned tuna or salmon - In olive oil or spring water, no fridge needed. Look for BPA-free tins and clean ingredients. A solid protein backup for long trips.
Dark chocolate (85% or higher) - A square or two goes a long way. Look for low-carb options with no added sugar. You can also add a tablespoon of peanut or any nut butter for a more satisfying snack.
Roasted seaweed snacks - Crispy and salty, with virtually no carbs. Choose plain or sesame — some flavored versions contain sugar or MSG.
Pork rinds - Crispy, salty, and zero-carb. Great dipped in guac or used as a chip replacement. Can't find a clean product with no additives? Make your own pork rinds!
Dried coconut chips - Stick to unsweetened versions. A good source of fat and fiber, and pairs well with nuts. You can even make flavored coconut chips at home. Here are recipes you might like: Keto Spiced Coconut Chips (sweet) and Tandoori Coconut Chips (savory).
Quick Assembly Snacks
Celery + nut butter - Classic combo. Add a sprinkle of salt or cinnamon for flavor. Any nut, seed or peanut butter will work. Keep the nut butter in a small container or pre-filled celery sticks.
Mini “bento” snack boxes - Combine a few staples: hard-boiled eggs, cheese, olives, cucumber sticks, and some nuts. Works for adults and kids alike. Here's a recipe you might like: No-Cook Bento Lunchbox.
Leftover meat slices - Chicken thighs, roast beef, or steak — sliced and ready to eat cold. Wrap in parchment or pack in lunch boxes.
Keto crackers + cheese or dip - If you bake your own or use a clean brand, crackers with guac, pate, or soft cheese can be a great snack that feels more like a meal. Here are recipes you might like: Crispy Multiseed Keto Crackers (our much loved cracker recipe), served with Blue Cheese Dip (yes, you can even make crackers our of pepperoni slices!), Muhammara Dip or Avocado & Basil Dip.
Pro tip: Keep small leak-proof containers and ice packs handy if you’re packing anything creamy or perishable.
How to Pack Keto Snacks for Busy Days
If you’re taking snacks on the road, to work, or packing lunchboxes, a bit of planning goes a long way. Here are a few tips I’ve found helpful for keeping things fresh, mess-free, and ready to eat when you need them:
- Use leak-proof containers for anything soft or runny — like guacamole, dips, or yogurt. Both metal containers or glass containers are great durable option.
- Keep dry snacks separate to avoid sogginess. Crackers, pork rinds, or nuts store best in small zip bags or snack-size containers.
- Invest in a small insulated bag like this and a couple of ice packs if you’re packing eggs, cheese, meat, or anything dairy-based.
- Portion things ahead of time — whether it’s a few meat roll-ups or single-serve nut butter sachets. It saves time and cuts down on packaging.
- Reusable silicone bags like these or mini jars like these are great for sliced meat, veggie sticks, or olives. Easy to clean and good for the planet too.
If you’re not going to eat something within a few hours, it’s worth thinking about how it will hold up outside the fridge — especially in hot weather.
Final Thoughts
You don’t need fancy products or hours of prep to stay on track. These are the snacks I keep coming back to — real food, quick to pack, and satisfying enough to get me through a busy day without grabbing whatever’s convenient.
Whether you’re traveling, working long hours, or just trying to stay ahead of hunger with kids in tow, having the right options ready makes a big difference.
If you have a favorite grab & go keto snack that’s not on this list, I’d love to know — leave a comment below or tag me if you share it, and I'll add it to the list!
Easy Grab & Go Keto Snacks Infographic
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This post was written by Martina Slajerova, creator of the KetoDiet app, author of 10+ keto cookbooks, and recipe developer with over a decade of experience in low-carb nutrition. All recipes and tips shared here have been tested and approved by my family (yes, even the toddlers!).
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