Keto-Friendly Snacks

The keto diet is a popular way to lose body fat while retaining muscle. It involves limiting the amount of carbohydrates one eats a day. A person practicing keto might only eat 40-50 grams of carbs a day; compare that to the 2-300 grams eaten daily by the average American.

This restriction causes the body to enter a state called ketosis (hence the name keto). Normally, the body prioritizes burning carbs for fuel. However, when those in short supply, it burns fats instead. By lowering the amount of carbs consumed but keeping protein consumption high, a keto diet helps shed body fat very quickly.

Avocado with egg and bacon is a great keto-friendly snack


The keto diet enables people to eat many of their favorite foods – meats, cheeses, dairy products – while still losing significant weight. However, the carbohydrate restriction is very important; going over the daily amount of carbs allowed can cause the body to exit ketosis and stop the fat burning process. That can be difficult for busy folks who still want to follow this highly effective diet. After all, so many convenient snacks and on-the-go meals are packed with carbs.

Looking to grab a quick bite without going over your carbs? Give these options a try.


1) Nuts

Nuts are great for all kinds of reasons; they’re tasty, they’re high in protein, and they contain many crucial compounds that are beneficial to our health. Almonds, for example, are high in antioxidants, while walnuts are celebrated for their large concentrations of omega-3 fatty acids. Additionally, while nuts have lots of protein for their weight, they have almost no carbohydrates. Research also suggests that some nuts contain natural appetite suppressants, which makes them an even better way to hold on till your next meal. Grab some nuts from our bulk section – they’re the perfect keto-friendly snack!


2) Dried Meats

Jerkies and other dried meats are a great way to grab some protein without taking in any carbs. While some of these snacks can be high in sodium, they are very low in calories. Because meat is high in protein, it is filling even in small amounts. While some big-brand jerkies are full of nitrates and other harmful additives, that isn’t the case for ours. At Martindale’s, we offer many varieties of all-natural and organic jerkies, including salmon, turkey, chicken, bison, and wagyu beef. We even have multiple varieties of vegan jerky, including one made from dried mushrooms!

3) Keto Cookies and Bars

These days, there are a number of baked goods available specifically for the keto diet. These are made with non-wheat flours and plant proteins. The result is a yummy, snack-able cookie that contains very little carbohydrates. Many of these cookies contain nuts or chocolate for added flavor and texture. Others might model themselves after a certain well-known “sandwich” cookie. Look out for brands like Bake City, Munk Pack, and Lenny and Larry’s. Granola bar style keto snacks are also available, boasting lots of protein and next to no carbs. Catalina Crunch, Think! and others make delicious options in a variety of flavors.


4) Cheese

One of the best parts of the keto diet is that it enables its followers to eat the things other diets ban. Chief among these is cheese, which contains absolutely no carbohydrates. Hard cheeses are also relatively low in fat and high in protein, making them the perfect keto-friendly snack. We have a selection of lovely local hard cheeses in our cold case, ready for snacking. Try Lancaster Lanchego, PA Noble Cave-Aged Cheddar, Old Croc Sharp Cheddar, and so many more. Cut yourself a few slices and enjoy!


5) Veggies and Nut Butter

Vegetables are a great way to get your necessary nutrients with almost no calories or carbs attached. Celery sticks or baby carrots are the perfect on-the go-finger food. However, if you’re looking to make your snack a little more substantial, try adding some yummy nut butter to the equation. Our fresh almond and peanut butters are high in protein and good fat with almost no carbs, making them keto-friendly. Simply dip your fresh veggies and crunch away!


6) Boiled Eggs

Eggs are filling, satisfying, and very high in protein. A hard-boiled egg or two can be the perfect thing to tide you over or provide a little energy boost – especially when they’re our lovely local eggs. For the perfect egg, keep it in the boiling water for 6 minutes and 45 seconds – and then transfer immediately to a bowl of ice water. Peel the egg under running water and season with your favorite spices. It doesn’t just have to be salt and pepper; give cayenne, thyme, or a sprinkle of curry powder a try.


7) Avocado

Avocados are creamy, delicious, and high in healthy fat. They make a perfect accompaniment to an existing meal, but they’re also great on their own. Try a halved avocado with a drizzle of balsamic vinegar, olive oil, and sesame seeds. You can also pit an avocado, crack an egg into the divot, and then lightly bake it for 7-10 minutes. The result will be a perfectly cooked egg surrounded by tender avocado. Add a sprinkling of crispy pork or turkey bacon. Season as you like and enjoy for breakfast or as a midday keto-friendly snack!


There you have it – eating keto doesn’t have to be difficult or complicated. Keep an eye out for the keto-friendly signs in our aisles. They’ll point you towards ingredients, snacks, and meals to fit your lifestyle.