The Art Of Keto

Dispelling keto misinformation and helping you lose fat.

KETO SNACKS

Is Turkey Bacon Keto Friendly? [Better Than Pork Bacon?]

I don't know about you, but sometimes I just want a bit of a leaner bacon.

Don't get me wrong, I love me some pork bacon, especially from heritage breed pigs, but I love me some turkey bacon every once in a while as a leaner alternative. 

Is turkey bacon keto friendly? Similar to pork bacon, turkey bacon is also keto friendly, with most brands ranging between 0 – 2g of carbohydrates per serving (1-2 slices).

In this article, I'm going to cover turkey bacon in detail, what it's made of, the nutritional content, why YOU SHOULD eat turkey bacon over pork bacon, and then throw in some keto friendly recipes and some brands of turkey bacon to look out for.

IS TURKEY BACON KETO FRIENDLY PINTEREST

Is Turkey Bacon Keto Friendly?

So can you eat turkey bacon on keto? Based on my analysis of all the top brands, turkey bacon is VERY keto friendly. Most brands will have very little to no carbohydrates making it perfectly acceptable to enjoy while following a ketogenic diet.

Turkey bacon is the often forgotten “other” white meat. 

Whether you simply enjoy the taste of turkey bacon more than pork, it's easier access or looking to save calories by switching from pork; you can rest comfortably knowing that you can eat turkey bacon on keto. 

What Is Turkey Bacon Made Of? 

Butter ball keto friendly turkey bacon

You may be wondering how turkey bacon is made? And that would be a normal reaction. I had that same question.

After all, pork bacon is most known for its fatty slices taken from the pig's belly, so it's natural to ask if turkey bacon is also cut from the turkey's belly? 

It is not.

 Turkey bacon is made similar to how a burger is made by chopping or grinding a mixture. Both light and dark turkey meat, along with bits of skin, are blended with seasonings and preservatives before shaping them into what we know as turkey bacon. 

You can think of turkey bacon as one-piece thigh, one-piece breast, and one-piece skin to give it the taste, texture, and visual characteristics of pork bacon. 1

*The above is not exact ratios, but just an example

Nutritional Content Of Turkey Bacon

Relative to pork, turkey is a much leaner meat. Therefore, turkey bacon has fewer calories and fat than pork bacon. 

Below is a comparison chart to illustrate the nutritional content of turkey bacon relative to pork bacon. 2 3

 Turkey baconPork bacon
Calories60 grams82 grams
Fat4.5 grams6.2 grams
Carbs0.5 grams0.2 grams
Protein1.3 grams2 grams
Vitamin B11% of the DV4% of the DV
Vitamin B33% of the DV8% of the DV
Vitamin B63% of the DV4% of the DV
Vitamin B121% of the DV4% of the DV
Zinc3% of the DV4% of the DV
Selenium6% of the DV14% of the DV
Phosphorus7% of the DV8% of the DV

Due to the relatively small serving sizes, the daily value (DV) may seem tiny percentage-wise. However, they are both relatively good sources of B Vitamins, zing, and selenium.

Similar to pork bacon, most turkey bacon will have very tiny amounts of sugar added, that is, unless it specifically states “no sugar added.”

But the amounts are so small that it will not make much difference. If you're worried about small amounts of sugar, then look for no sugar added turkey bacon or give my article below a read.

Additionally, most bacon contains nitrates or nitrites to preserve the meat and enhance color.

If looking for nitrate or nitrite-free alternative, natural or organic versions will often replace the nitrates or nitrites in favor of celery powder, which is a natural source of nitrates. 4

Is Turkey Bacon Better Than Pork Bacon? Turkey Bacon Benefits

Turkey bacon has a reputation for being the “healthier” bacon, but is turkey bacon healthy?

Healthy is often a subjective matter, as in, everyone has their definition of what “health” means. 

The World Health Organization (WHO) defines health as “complete physical, mental, and social well-being.” 

For the sake of argument, we'll say we're looking for a food that fits our needs and helps us achieve our goals, sound good? 

Most people reading this are probably looking to lose some weight, which results in a myriad of health benefits on its own, regardless of how you got there (to a certain extent).

So who should eat turkey bacon instead of pork bacon? Here are some of the benefits, and if they pertain to you, then turkey bacon would be a good fit.

Fewer calories than pork bacon

Jenny o turkey bacon keto friendly

Turkey bacon has ~25% fewer calories than pork bacon. 

Despite what you've heard up until this point, calories do matter, and every little bit can add up.

Don't believe me? Ask any competitive athlete or physique athlete whose job it is to manipulate their body weight. 

Of course, this is assuming you also like the taste of turkey bacon, which can grow on you even if you currently don't.

There's no point in switching to turkey bacon if you can't stomach the taste. For those that can or enjoy turkey bacon, you'll be consuming fewer calories, thus losing weight at a quicker rate.

It's simple swaps like this that can be easily implemented to shed a few pounds, so long as you don't use it as an excuse to eat 25% more. 

Option for those who don't eat pork

Being of Filipino heritage, it's almost unheard of NOT to eat pork, but I get it.

I have plenty of friends who don't eat pork, whether for religious reasons, allergies, or simply don't enjoy the taste. 

Turkey bacon can be an excellent substitute for those who still want to enjoy bacon but must refrain from pork for whatever reason. 

While it doesn't have the same taste or texture as pork bacon, it still has that smoky, salty, cured flavor one might associate with pork.

Which Bacon Is Better For Keto? Turkey Bacon Or Pork Bacon?

No single bacon is better or worse for keto. You have to take the person and their goals into context. 

Should you eat turkey bacon over regular bacon? Well, ask yourself the following:

  • Do you enjoy the taste of turkey bacon?
  • Are you trying to lose weight?
  • Is anything preventing you from eating turkey bacon?
  • Is eating pork bacon worth the additional calories?

Most people THINK that you need to eat high amounts of fat on a ketogenic diet. You may have read another website or told by a friend you need “X” percentage of fat, but the truth is that you don't “need” to eat as much fat as you may think. 

I'd even argue that most people following a ketogenic diet are overeating fat, which is why people are not achieving the results they are looking for or hitting plateaus much sooner than they should.

 The only requirement to achieve and maintain a state of ketosis is carbohydrate restriction, not eating high amounts of fat. Your body is more than sufficient enough to create ketones from your body fat to use as fuel. 

Which I'm sure is what you want! 

You want your body to eat the fat off your body, but if you feed it too much fat, it won't need to dig into your body fat stores.

Make sense? 

When you want to maintain, that may be an ideal time to switch back to pork bacon. 

 Of course, you can still lose weight eating pork bacon, but this is an example of how a simple swap here and there can go a long way and is much easier to implement than other strategies. 

Keto Friendly Turkey Bacon Recipes Or Ideas

So you've decided to go down the turkey bacon rabbit hole for your ketogenic diet, what can you do with it?

I like to keep things on the easier side, but here's how I like to enjoy my turkey bacon.

Turkey Bacon And Eggs

First off, you can still have your bacon and eggs, just switch out the pork for turkey. 

Turkey Bacon Wrapped Asparagus

An easy way to get your kiddos to eat their veggies is to wrap it in bacon! Turkey bacon, that is.

Simply wrap season the asparagus with salt and pepper, wrap it with bacon, then put it on a wire rack on a baking sheet for 25 minutes at 375 degrees. 

Don't have a wire rack? Just put it on a baking sheet, no problem.

Cheesy Bacon Ranch Chicken

Want something rich, hearty, and easy to cook? I love this recipe from Delish.com. 

Just sub out the pork bacon for turkey bacon.

Cheesy bacon ranch keto friendly turkey bacon recipe

Photo and recipe courtesy of Delish

Best Way To Cook Turkey Bacon

Want an easy way to mass cook bacon? From here, you can use it as a topping on salads, burgers, or just pack I for a convenient keto snack on the go.

This is the same way I cook pork bacon, and it always ends up nice and crunchy. 

I bake it! There's no need to stand over the stove to watch the bacon and flip it, just throw it in and pull it out when it's done.

  1. Preheat your oven to 400 degrees
  2. Place bacon lined up on a foil-lined baking sheet
  3. Back for 8 – 10 minutes (the longer, the crispier)
  4. Enjoy

Want an even easier way? Try the microwave. Check this video out below.

Keto Friendly Turkey Bacon Brands

Keto friendly turkey bacon brands

Almost every brand you find at the store will be keto-friendly, but here are some of the big brand names that you'll likely be able to find at your local grocery store.

  • Jenny-o
  • Butterball
  • Oscar Mayer
  • Applegate 
  • Columbus 

The Takeaway

So Is turkey bacon keto friendly? It sure is. 

Turkey bacon can make a perfect lower-calorie alternative to pork bacon or for those who may be refraining from pork for other reasons. 

Are pickles keto friendly? [How About The Juice?]

Whether you’ve been used to eating pickles in sandwiches and burgers or like to stick your hand in the jar and eat them as a snack, many wonder if they can still enjoy this crunchy treat on a ketogenic diet.

Are pickles keto friendly? Pickles are keto friendly and typically made with basic ingredients such as cucumbers, vinegar, and water mixed with salt. However, you should limit or stay away from sweet pickles which may be marinated in sugar.

In this article, I’ll go over if all pickles are allowed on a ketogenic diet, the number of carbs in them, other uses for pickles and pickle juice, and some keto-friendly pickle recipes for you to enjoy.

ARE PICKLES KETO FRIENDLY PINTEREST

Are Pickles Allowed On A Keto Diet? 

As with most vegetables, pickles are primarily made up of water, and are for the most part, “keto friendly.”

Pickles are essentially cucumbers that have been brined or placed in a vinegar base. Cucumbers are keto-friendly; therefore, pickles are also keto friendly and allowed as part of your keto diet.

If you’re looking for a salty, sour, and crunchy snack while following a ketogenic diet, pickles make a great option.

However, not all pickles are created equal. 

Sweet and bread & butter pickles are generally marinated in a base with added sugar. Your best bet is to limit or stay away from these two varieties of pickles as they are not as keto-friendly as the other varieties.

Net Carbs In Pickles

Pickles, since they are primarily water, are very low in calories but high in volume. Half of the carbohydrates from pickles come from fiber, thus making them a low-carb option and a great way to get fiber on a ketogenic diet.

One small pickle spear (35g) contains less than one gram of carbohydrate. A single spear has 0.8 grams of total carbohydrates, with almost half (0.3g) of the pickle coming from fiber.

A small pickle spear only has 0.5g of net carbohydrates.

A one-cup serving of kosher dill pickles has 3.7g of total carbohydrates and 1.6g of that coming from fiber.

A one-cup serving of kosher dill pickles has only 2.1g of net carbohydrates.

What Are The Different Types Of Pickles?

In general, most pickles are made the same way, but the main differences you will find are in size, how they are cut, and the different spices they are marinated in.

Here is a brief explanation of the most popular varieties of pickles you’ll run into at the grocery store.

Dill pickles

Genuine dill pickles are probably the most popular type of pickles you may think of when you hear the word pickles. 

Dill pickles get its name from the fact that they’re pickled with dill weed and dill seed. 

Dill pickles are generally served whole or vertically sliced.

Kosher dill pickles

When you see or hear the word kosher, this is a term to describe a food that complies with the dietary standards of traditional Jewish law.

To be certified kosher, all the ingredients, even the process, must follow a strict set of biblical laws.

If you’ve ever visited New York, you’re likely to come across these at some of the famous New York Jewish delis, such as Kat’s Delicatessen. https://www.katzsdelicatessen.com/

They are quite famous for their garlic and salt fermented pickles served atop their delicious sandwiches.

Sweet pickles

As the names imply, sweet pickles are… well, sweet.

Added sugar and other spices are generally used when they make sweet pickles.

Bread and butter pickles

Bread and butter pickles are similar to sweet pickles, but with the added ingredients like celery seeds and coriander for a tangier flavor profile. 

These are the type of pickles that most fast food establishments use with their burgers and patties.

Gherkin pickles

A gherkin is a small pickle, but not every small pickle is a gherkin, but we’ll leave that distinction to the pickle connoisseurs to argue.

How Much Pickle Juice To Drink On Keto?

 In most studies, they used the equivalent of 2-3 oz of pickle juice, which is half a glass of wine or a double shot of hard liquor. 

As gross as this may sound to specific individuals, some people drink pickle juice straight or mixed with other beverages.

If you’ve heard of a dirty martini, it’s generally made with olives and a splash of olive juice, but some people opt for some pickles and pickle juice instead.

Aside from mixing it with alcohol, or if you enjoy the taste, there may be more than one reason why people on a ketogenic diet may drink pickle juice.

Helps with muscle cramps

When starting a ketogenic diet, many individuals find themselves suffering from muscle cramps. 

Muscle cramps on a ketogenic diet is usually a result of dehydration and an electrolyte imbalance. Within the first week or two of starting a ketogenic diet, you may notice that you are urinating more frequently. 

As you begin to expel more and more water, you also get rid of vital electrolytes, which help regulate fluid balance, more specifically sodium and potassium. 

Pickle juice is high in sodium, but also has some potassium, which is why drinking pickle juice can relieve muscle cramps quickly.

Athletes have been using this trick for decades.

May help regulate blood sugar levels

Some research suggests taking apple cider vinegar may reduce glucose spikes. 5

Another study by the Journal of Diabetes showed that vinegar helped regulate blood sugar levels in type 2 diabetics post-meal. This is huge as many individuals following a ketogenic diet also have type 2 diabetes or are pre-diabetic. 2

Helps with weight loss

While drinking pickle juice won’t cause you to lose weight directly, pickle juice, because of the vinegar, may help suppress appetite. 3 4 5 

Contains antioxidants

Pickle juice is rich in both Vitamins C and E, which are potent antioxidants that help the body from free radicals.

Boosts gut health

Fermented foods such as Kimchi, sauerkraut, and pickles are good for your digestive system. The probiotics contained in fermented foods encourage the growth of good bacteria and flora in your gut.

Probiotics have also been shown to:

  • Improve digestive health 6 
  • Reduce anxiety and depression 7 
  • Promote heart health 8 

Helps freshen breath

You must be saying…

Wait a minute! How can pickle juice freshen your breath?

Pickle juice, more specifically the dill and vinegar have antibacterial properties. Your mouth is a breeding ground for bacteria and a primary suspect for bad breath. 

Pickle juice can help freshen your breath by killing off the harmful bacteria, thus leaving your breath fresh once again.

Keto Friendly Pickles Recipes?

Need some keto-friendly pickle inspiration? Try some of these pickle recipes, sure to fill your cravings.

Keto air fryer fried pickles

One of my favorite keto-friendly pickle recipes, these pickles are coated with pork rinds and air fried for a crunchy treat. These make for the perfect keto snack or party appetizer.

AIR FRIED KETO FRIENDLY PICKLE RECIPE

Photo and recipe courtesy of What Great Grandma Ate 

Bacon-wrapped pickles

How can you go wrong with bacon anything? Try this recipe for a super simple keto friendly pickle snack.bacon

Keto friendly pickle fries

Photo and recipe courtesy of Unsophisticook 

Low carb keto sweet & spicy pickles

While store-bought sweet pickles may not be keto friendly, this recipe IS keto friendly. 

For those of you that like to have your go in the kitchen, here is a recipe for you.

Keto friendly sweet pickles

Photo and recipe courtesy of Resolution Eats

The Takeaway

Pickles AND pickle juice are not only keto friendly but may offer other health benefits as well.

While you should generally stay away from sweet and bread&butter pickles, there are keto-friendly recipes that you can use to make them in the comfort of your own home.

If you suffer from cramps, especially at the beginning of a ketogenic diet, pickle juice is a great way to alleviate them quickly.

[Tips And Hacks] A Guide On How To Eat Keto In College

Eating well while going to college doesn't have to be hard, especially when you have the dining hall to rely on. In fact, with a little knowledge and preparation, it can be effortless to stick to your ketogenic diet.

How to eat keto in college? Some great keto-friendly options found is most college dining halls include:

  • Scrambled eggs with cheese
  • Coffee with cream
  • Salads
  • Hardboiled eggs
  • Plain tuna from the salad bar
  • Grilled chicken breast
  • Deli meat and cheeses
  • Burgers without the bun

In this article I'll go over options to eat in your college dining hall, helpful tips to avoid getting knocked out of ketosis, and even ALCOHOL.

How to eat keto in college pinterest

Helpful Tips On How To Eat Keto In College

The hardest part about eating keto while in college, especially in the dining hall, is not knowing what exactly goes into the food. What you may not know is that your school's dining services are probably more than happy to show you the nutrition info.

Many students have special dietary needs, so you don't have to feel awkward, asking for nutritional information. Often, a meal plan while living on campus is a requirement, therefore the dining hall is obligated to make sure they're serving you foods that you can eat.

People require or abstain from certain foods for many reasons: 

  • Allergies
  • Religious purposes
  • Athletic endeavors
  • Dietary restrictions

Don't feel like you're the only one with special dietary needs. I'm sure the school gets asked for nutritional information all the time.

Another helpful tip is to get to know the kitchen staff. After all, you'll be seeing the cooks quite often, and making friends with the kitchen staff may open up access to special requests. 

Keto Breakfast Options In College

Scrambled eggs

Breakfast may be one of the easiest meals to make keto-friendly while dining in the mess hall. Scrambled eggs with shredded cheese and a slice or two of bacon are pretty universal.

If your dining facility is fancy enough, you may even opt to throw in some veggies or add a side of avocado. Sausage and sausage patties may also be available at your dining facility, but it's best to check for any added sugars since they can add up. 

 TIP: Make sure you check with dining services or the person behind the counter for any added fillers to the eggs. Flour and/or milk are the biggest culprit when it comes to egg fillers. 

If you're not a breakfast person, then you can skip the morning meal and have a cup of coffee instead. Feel free to drink your coffee black, with cream, or even make keto coffee if you have all the ingredients available. 

Keto Lunch Options In College

Your first stop when heading to lunch should be the salad bar. EVERY dining facility I've ever been to has a salad bar with plenty of keto-friendly options. 

While you don't have to eat salads if that isn't your thing, you can load up on plenty of vegetables and different cheeses at the salad bar. In terms of protein, many salad bars are loaded with hardboiled eggs, plain chicken breasts, and even tuna. 

If the salad bar is not your cup of tea, then perhaps try the sandwich station. Opt for some deli meat and cheese without the bread. 

Keto Dinner Options In College

Similar to lunch, you can always hit up the salad bar for some vegetables and proteins. 

When it comes to dinner, college dining facilities usually have some fancier options. Some colleges have specific themes each day of the week, but they often revolve around a protein of some kind.

 TIP: Look out for any added sauces to the meat since they are usually filled with sugar.  

Another excellent option for dinner could be cheeseburgers, without the bun and sugary condiments, of course. If you're uncomfortable asking for the burger without the bread, say you have celiac disease. Yes, it's a little white lie, but now they won't be nearly as judgmental…

Not that you should care what they think anyway.

Useful Tips For Students Eating Keto In College

I've mentioned these previously, but these are too good not to reiterate.

  • Make an appointment with the director of your school's dining services, and possibly the office of disability services. There may be a chance you can get the cook to whip up keto-friendly meals for you.
  • Be social, with the cooks that is. You'd be surprised how a little kindness and friendliness can go a long way in their willingness to be accommodating and helping you out. 

What To Eat On Keto Diet

It might be easier to have a basic template on what to eat on a keto diet, so here are the basics you should stick to. Generally, your biggest priority is to limit carbohydrates while consuming moderate amounts of fat AND protein.

Ketosis is a metabolic state established through dietary restriction of carbohydrates, not the intake of high amounts of fat. Fat should only act as a lever depending on your goals, which for many, is fat loss.

What do I mean by lever?

  1. First priority is determining how many calories to eat.
  2. Secondly, set protein intake according to lean body mass and goals.
  3. Limit carbohydrate intake (Generally 20 to 50g of net carbohydrates).
  4. Last, fill in the remaining calories with fat.

To calculate your macros and have a better understanding of why this is, visit the keto macro calculator.

Keto calculator in college

Generally, you should be sticking to meat, vegetables, low carbohydrate fruits such as berries, and healthy sources of fat. Stay within your carbohydrate threshold, and you should reach a metabolic state of ketosis. 

An example of foods probably best to avoid:

  • Starchy vegetables like potatoes, corn, peas, squash, beans, and yams
  • Grains of all kinds (rice, wheat, corn, oats)
  • Fruits aside from berries
  • Sweeteners (sugar, dextrose, honey, agave, maple)

While you can technically eat anything on a ketogenic diet and establish ketosis by staying within your carbohydrate threshold, some foods may not be worth the small amount you would be able to eat. 9 

For example, let's say you are trying to stay within 20 grams of net carbohydrates per day and wanted some fruit. You could eat an entire cup of blueberries or half of a medium banana. 

I don't know about you, but a cup of blueberries seems more worth it unless you don't like blueberries or really want a bite of a banana. The small piece of banana would likely leave me hungry, whereas an entire cup of blueberries would be very satisfying and satiating. 

What I like to tell people is that they can technically eat anything, if they want to slice it small enough, which is true. You have to be the judge of whether it's worth it or not to use up your carbohydrate allowance on such a small portion, though. 

Eating such a small portion of carbohydrate-rich foods is why it's often recommended to fill your carbohydrates with vegetables. First, vegetables provide fiber, vitamins, and minerals. Second, you can eat a large quantity of most vegetables before you hit the 20 grams of net carbohydrates we're setting as our example. 

My Top Three Go-To College Keto Snacks

As busy college students, you're always on the go. Some people would rather eat a snack while walking to their next class. 

Maybe you want something quick to eat so you can catch up on some sleep or even a snack while you hit the books in the library.

Whatever the case, here are a few keto-friendly snacks you can buy and keep in your backpack.

Quest Bars

I love quest bars, or even the Kirkland brand ones if you have access to a Costco. My favorite quest bars are the cookies and cream along with the birthday cake flavors.

Each bar has about 20 grams of protein and only 4 grams of net carbs.

They're also my solution for my sweet tooth when it comes to candy or dessert while on keto.

Check the current price of quest bars on Amazon.

Cheese sticks

String cheese is a good option but requires it be kept cold. In this case, I'll stick to cheese sticks or snacks such as cheese whisps, moon cheese, or bars made literally from just cheese.

Cheese sticks are also an excellent option for those wondering how to get calcium on keto.  Alternatively, I've seen cheese whisps and moon cheese at costco before.

Beef Jerky

A keto-friendly snack list isn't complete without listing beef jerky. Just be careful in that you choose a jerky that's not filled with tons of sugar.

I like biltong over beef jerky. While very similar, biltong is VERY thinly sliced and air-dried, leaving for a more tender beef snack. 

I like the Kalahari Brand of biltong compared to some others I've tried.

Check the current price of Kalahari biltong here. 

If you're looking for other keto snack recommendations, read about my top 40 favorite ones to eat while staying keto.

Lastly, if you have access to a small fridge, that could open the door to many easy keto recipes that you can make in the comfort of your dorm room. I remember using my George Foreman grill to grill up some meats in my dorm along with stashing food from the dining hall to eat later. 

Keto At College And Alcohol

Keto and alcohol in college

I can’t possibly write an article about staying keto while in college and not mention alcohol. I get it, you want to be social, you’re wild and free, and it may even be the first time you’re away from your parents.

First, I hope you’re over 21, and second, you can still have a drink or two without knocking yourself out of ketosis. Just make sure you drink responsibly.

When it comes to keto and alcohol, your best bet is to stick with hard liquor. However, that doesn’t mean you can’t enjoy a glass of wine or a light beer if that’s more your style.

Stay away from sugary mix-ins, and opt for drinks straight or mixed with club soda. You can even splash in some lime and use a sugar substitute if you want some sweetness to your drink.

For a complete list of what to look for and even a list of liquor, beer, and wine, then head over to my keto alcohol guide.

Take Away

Sticking to your keto diet in college doesn't have to be hard with a little preparation and navigation. 

Stick to foods like eggs, vegetables, hamburgers without the buns, and meats without the sauce. If you don't know what's in something, it's probably best you stay away. 

Better yet, ask for the nutritional information. You'd be surprised by how willing the college staff is in giving you the information or making alterations for you.

What are some of your go-to college keto-friendly favorites?

MY TOP 40 KETO FRIENDLY SNACKS

One of the most significant benefits of a ketogenic diet is the satiety factor.

But what do you grab in those moments when all you want is a quick bite and not a full-on meal?

Well, we're here to share with you the perfect keto snacks that can satisfy those urges while still maintaining ketosis.

A lot of these keto diet snacks can be found in our keto foods list. Whether you're looking for something to hold you over between meals or munch on while binge-watching Netflix, you'll find one or many keto friendly snacks to fulfill that void.

 And remember, just because it is “keto friendly,” don't think that gives you a license to eat as much as you want. 

keto snacks pinterest cover

No Prep Keto Snaks

Let's face it; today we're always on the go, sometimes we want quick, wholesome snacks that don't require any cooking or preparation.

While we are proponents of meal prepping, we understand that sometimes life gets busy.

Should that be the case, these keto friendly snacks just might fit the bill.

Pork Rinds. Most varietals you find are no-carb but be wary of flavored pork rinds as some brands have a good amount of added sugars. If you're looking for crunchy keto snacks, this may satisfy those cravings.

I like 4505 and Epic brand pork rinds which are low/no carb depending on the flavor. They also offer baked pork rinds which have less fat, but we aren't about that life.

Beef Jerky. A lot of beef jerky off the shelf contains a lot of added sugar that can add up. That's why we recommend Kalahari Biltong which has zero carbs which means ZERO SUGAR!

A little different than your standard beef jerky, and a lot more tender.

Even between brands I've found Kalahari to be the best tasting and most tender biltong compared to other brands… literally a cut above the competition.

Beef Sticks. Are you a big fan of slim jims? If so, you're in luck because slim jims are keto friendly.

Keto Carne also makes a no carb beef stick similar that fills that spot, but with better ingredients. You might call these the keto slim jim as they're made by a keto oriented company.

I've also seen a similar grass-fed stick at my local Trader Joes by Chomps.

Sunflower seeds. An excellent source of vitamin E and a great past time.

Pili Nuts. Gaining traction amongst the ketogenic community, pili nuts have the richest and most butter-like flavor profile (at least in our opinion).

Pili Hunter has come out with easy single-serving snack packs in a variety of flavors you can quickly grab and go.

Macadamia nuts carry few trace carbohydrates. You can usually find these at your local grocery store or in bulk from wholesale clubs such as Costco.

Other varietals of nuts (almonds, walnuts, pecans, brazil nuts). Almost any nut is fair game, but the lowest in net carbs tend to be pecans, brazil nuts, pili nuts, macadamia nuts, walnuts, and almonds.

String cheese. A great childhood snack makes a great keto snack. Be sure it's the full-fat version without any unwanted fillers.

Stevia-sweetened dark chocolate. There are a lot of new chocolate bars coming on the market now that are either 100% cocoa for us diehards or sweetened with stevia. An excellent alternative for an on the go snack or to cure that sweet tooth.

I recommend Lily's chocolate bars which we've seen go on sale from time to time at our local Whole Foods.

Seaweed snacks. You can usually find small grab and go packets of seaweed snacks at your local grocery store or wholesale club.

Be wary of any added ingredients that contribute extra carbs. You can usually find ones where the only ingredient listed is seaweed or seaweed and salt, but some have additional oils, and sugars added as well.

Olives. Olives are rich in oleic acid, which is a monounsaturated fatty acid which has been linked to multiple health benefits including reduced risk of heart disease and decreased inflammation.

If olives are your thing, then they definitely would make a great high fat keto snack. They even sell a dehydrated version at Trader Joes.

Cherry tomatoes.

Sugar-free Jello. Probably best served for special occasions since they are filled with less than desirable ingredients, you can find snack packs at your local grocery store or buy the box and make a big batch, but of course that requires some prep.

Avocados. Great with a dash of some salt and pepper or eat them straight up.

Sardines. An excellent source of omega-3's and protein, these little fishes are a nutrient powerhouse if that's your thing.

My personal favorite is Wild Planet brand sardines… the boneless and skinless kind.

Cured meats (pancetta, salami, etc.). Again, be wary of added sugars and other trace carbohydrates. We love to grab slices of cured meats and wrap them around our favorite cheese for an easy snack.

Hard-boiled eggs (you can find hard-boiled and already peeled eggs at a lot of grocery stores nowadays)

Cacao Nibs. A great low-carb alternative to chocolate chips.

Nut butter, especially macadamia, pili, and almond butter. Be careful as nut butter tends to be a trigger food for many individuals. You may find yourself opening the jar one minute and scraping the bottom the next.

NuttZo makes a great keto butter with a variety of nuts: brazil, almonds, pecans, macadamia, flax, and chia that is simply DELICIOUS,

Pickles. For a salty snack with some crunch and virtually 0 calories, pickles are an excellent choice.

Cheese Whisps or Parmasean Crisps. Little crunchy bites of goodness. Look for the ones that list only cheese as an ingredient.

My favorite cello whisps which you may be able to find at your local Costco.

Flaxseed crackers. Usually, they will contain just flax seeds and salt.

An easy flaxseed cracker recipe.

KETO FRIENDLY SNACKS

Best keto snacks that require a little prep

Bacon. Oven baked, pan crisped, raw (if that's your thing)The possibilities are endless. Pederson farms used to make a great ready to go cooked bacon in individual packaging… the next best thing I found was this hickory smoked bacon meat snack from Western's Smokehouse.

They are similar to the Nick's sticks and Slim Jims… except bacon!

Kale Chips. Store-bought or homemade, kale chips make an excellent and nutritious powerhouse keto snack that you can take with you anywhere.

Here is an easy kale chip recipe if you want to take a crack at it on your own.

Fat Bombs. I usually leave fat bombs for when I need some extra calories and have a craving for dessert. Fat bombs are high fat keto snacks typically packed with healthy fats that are easy to make.

Make a bunch and store them in your freezer or fridge for when you need a little calorie boost or want to cure a sweet craving.

Guacamole. What's better than avocados? More avocados.

Eat guacamole straight up with a spoon or use it as a topping on anything. We like to take some avocados and mash it up with some salt and pepper, a little bit of lime, and some chopped onion for some added texture.

Jalapeno poppers. Excellent keto snack for the big game or a movie night in. You can stuff them with cream cheese and wrap them in bacon for a nice handheld bite of spicy goodness.

One of my fav jalapeno popper recipes to bring to potlucks

Deviled eggs. If you want to spice up your hardboiled egg game, deviled eggs are sure to be a treat. These also make an excellent keto snack dish to bring to potlucks and picnics.

Meatballs. Another favorite game day or super bowl keto snack. Take your favorite ground meat and mix it with your other favorite keto ingredients then roll them into a ball and bake them till they're cooked.

Take it up a notch and make an aioli to go alongside or dip it in the guacamole you just made earlier.

I used to make these ones years ago… I just forego the mango dipping sauce now.

Bulletproof Coffee aka Keto Coffee. Caffeine itself has a been shown to promote fat burning and suppress appetite among many of its other beneficial effects.

Combine the power of coffee with a bit of MCT oil and grass-Fed butter for an appetite smashing and delicious latte-like beverage.

Lettuce Wraps. Wrap your favorite meat in some lettuce leaves.

Bone Broth. A perfect alternative to coffee or tea when you want something warm and comforting. Take it up a notch and make it bulletproof with some MCT Oil and grass-fed butter.

KETO SNACKS BONE BROTH RECIPE

Keto Friendly Store Bought Snacks

When you're active or don't want to do ANY prep whatsoever, these products are keto friendly, taste great, and you can easily buy them packaged ready to eat.

Let's face it; sometimes you want a keto snack that you can unwrap and start munching on immediately. These fit the bill but don't overdo them since they can quickly add up in carbs and sugar alcohols.

Moderation is key.

We like to save them as a once in a while treat or indulgence or as traveling keto snacks.

Nui formerly known as Keto Kookie. With the classic flavors such as chocolate chip, snickerdoodle, double chocolate, and my favorite – peanut butter. Depending on which flavor they have about ~3g of net carbs per TWO cookies.

Keto Meal. Perfect as a meal replacement or a snack. Comes in the classic flavors chocolate or vanilla and has BHB Salts included. Drink it as a shake, make protein pudding, or turn your keto meal into some delicious and easy pancakes.

Quest Hero Bars. One of the best tasting bars. 15g of protein and ~4g of net carbs. Sweetened with the new kid on the block allulose, it has the same taste and texture profile as sugar but with fewer calories and less metabolic impact.

MCT Bars. High fat and low sugar bar that contains 4.7g of MCT Oil and contains collagen protein.

Pili Nuts. Possibly the highest fat lowest carbohydrate nut, to our knowledge at least. Pili Nuts from Hunter Gatherer come in 3 flavors, Himalayan salt, raw cacao, and turmeric black pepper (my favorite).

They come in individual single serving size packs for an easy to take on the go keto snack.

Cheese Bars. These low carb snack bars are made from 100% cheese and fulfill that crunchy texture craving we tend to miss out on a low carbohydrate diet.

Fat Bomb. These are little snack packs of mixed nut butter such as coconut & macadamia and macadamia & pecan. Think of these as those energy gel goos you see runners take, but keto friendly.

I took these convenient snack packs during an ultramarathon, and they worked out like a charm.

Keto Bark. 100% stone-ground premium cocoa beans sweetened with monk fruit. These come in small individualized snack packs with only 2g of net carbs.

Not all keto snacks are created equally

Just because something is labeled, “low-carb” doesn't mean it is keto-friendly.

Many snacks you will come across online or on grocery shelves labeled low carb are loaded with ingredients that are less than desirable. Some of these ingredients can cause blood sugar to spike just like sugar plain ol‘ table sugar would.

Remember, try to stick to whole foods when possible.

A keto diet doesn't mean eat ANYTHING, because it's high in fat. You still want to consume foods that nourish and fuel your body, such as avocados and coconut oil or fats that come from meats.

SOME SIMPLE TIPS

  • When in doubt, opt for the high fat snack. A lot of “low-fat” items tend to have added fillers in the form of carbohydrates or undesirable ingredients.
  • The fewer the ingredients, the better. Try to stick to 5 or less and preferably under 3.
  • Take time to prep quality snacks. It'll pay off.

Well, there you have some of our best recommendations when it comes to snacks that take no prep, little prep, or can be bought outright.

WHAT ARE SOME OF YOUR FAVORITE KETO FRIENDLY SNACKS, LET ME KNOW DOWN BELOW?

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