The Best High Protein Keto Snacks

Best Snacks for Keto Diet: 15 High-Protein, Keto-Friendly Snacks

Trying to find the best snacks for keto diet can feel like walking through a snack aisle full of tiny carb-shaped traps. One minute you’re reaching for something “healthy”, the next you’re reading the label and wondering how a single bar has more carbs than your entire lunch.

Keto snacking has a reputation for being a bit joyless, but it really doesn’t have to be. Nobody’s here to pretend a cucumber stick is a party snack. You want something that tastes good, fills the gap, and doesn’t make you feel like you’ve wandered off track five minutes later.

So, let’s sort the snack legends from the carb-loaded imposters.

What makes a snack keto-friendly?

A keto-friendly snack is one that helps you stick to your keto diet without sneaking in a heap of carbs under a “healthy” looking wrapper. The big one to watch is net carbs, which usually means total carbs minus fibre.

For most people following keto, snacks that are lower in sugar, higher in healthy fats, and packing a decent high protein hit tend to work best.

15 best snacks for keto diet

1. Traditional Biltong

Okay, Traditional Biltong gets the top spot for good reason. It’s rich, savoury, tender, and seriously satisfying, making it one of the best snacks for keto diet snackers who want big flavour without reaching for something sweet.

It’s also a standout high protein option when you need a quick bite between meals, after the gym, or during a busy workday. With its softer texture and proper meaty flavour, this is the kind of keto-friendly snack that feels less like “diet food” and more like something you’d actually choose anyway.

Nutritional info per 100g:

2. Traditional Beef Jerky

We’re not being biased here (we swear), but Traditional Beef Jerky makes a very strong case as one of the best snacks for keto diet snackers who want something savoury, chewy and properly satisfying.

This is the one to keep within arm’s reach when the day gets busy. Chuck it in your work drawer, gym bag or road trip stash and you’ve got a keto-friendly snack ready when hunger starts getting a bit dramatic. Because it does contain some carbs, portion size is worth keeping in mind, but for real bite and big flavour, it earns its spot.

Nutritional info per 100g:

3. Droëwors

If biltong is the tender snack and jerky is the chewy classic, Droëwors is the rich, savoury heavy-hitter. This traditional South African dried sausage is packed with flavour and has that properly satisfying bite that makes it a great keto-friendly snack when you want something a little more filling.

It’s especially handy for low-carb snackers because it brings plenty of high protein energy with very low carbs. Keep it in your snack rotation for busy workdays, road trips, camping weekends or anytime you want something that feels a bit more substantial than cheese and crackers (minus the crackers, obviously).

Nutritional info per 100g:

4. Snap Sticks

Snap Sticks are built for keto snackers who like a bit of crunch with their protein. They’re lean, easy to carry, and perfect when you want something snacky without diving into chips, crackers or anything else that’s going to send the carb count north.

Nutritional info per 100g:

5. Pork Crackle

When you’re craving a crunch, pork crackle is the snack that steps up while chips sit this one out. It’s salty, crispy, seriously satisfying, and a great option when you want something that feels a little bit cheeky without loading up on carbs.

The unseasoned Poppa Porky’s Pork Crackle keeps things simple too, made with cooked pork rind, cooked in lard, with no added flavours or preservatives. It’s a solid keto-friendly snack for anyone chasing crunch, protein, and very low carbs in one tidy little serve.

Nutritional info per 25g:

6. Boiled eggs

Boiled eggs are a classic for a reason. They’re simple, filling, easy to prep ahead, and handy when you want a good snack without making a whole production out of it.

Eat them as they are with a pinch of salt, mash them with mayo, or pair them with avocado for extra healthy fats. For a keto-friendly snack that’s cheap, reliable and ready when you are, boiled eggs absolutely deserve a spot in the fridge.

Nutritional info per 50g:

7. Cheese cubes or cheese sticks

Cheddar cheese is one of those easy keto staples that earns its place without trying too hard. It’s rich, filling, low in carbs, and easy to portion into a quick snack plate when hunger shows up.

Pair it with biltong, jerky, olives or cucumber slices for a simple keto-friendly snack that brings flavour, healthy fats and a decent protein hit. Bonus points if you cut it into cubes and pretend you’ve made a fancy grazing board.

Nutritional info per 25g:

8. Olives with olive oil

Olives with olive oil are a simple little keto win. Salty, rich and full of flavour, they’re great when you want something savoury that feels snacky without reaching for crackers or chips.

They also bring those handy healthy fats that make a keto diet feel a bit less like hard work. Serve them with cheddar, biltong or cucumber slices and you’ve got an easy keto-friendly snack that feels more grazing board than diet plan.

Nutritional info per 30g olives + 15ml olive oil:

9. Cream cheese with cucumber

Cream cheese with cucumber is one of those easy keto snacks that does exactly what it says on the tin. You get the cool crunch of cucumber with the creamy richness of cream cheese, which is a nice little upgrade from eating either one on its own.

It’s also a handy option when your sweet tooth is behaving but your snack cravings are still making noise. Add cracked pepper, chilli flakes or a few strips of smoked salmon if you want to make it feel a bit fancy without much effort.

Nutritional info per 50g cream cheese + 100g cucumber:

10. Smoked salmon roll-ups

Smoked salmon roll-ups are what happens when keto snacking decides to put on a nice shirt. They’re fresh, creamy, salty and satisfying, without needing bread, crackers or anything else that’ll push the carbs up.

Just spread cream cheese over smoked salmon, add thin cucumber strips, roll it up and slice into bite-sized pieces. It’s a simple keto-friendly snack with a solid protein hit, plenty of flavour and just enough fancy energy to make you feel like you’ve got your life together.

Nutritional info per 50g salmon + 25g cream cheese + 50g cucumber:

11. Macadamias

Macadamias are a keto snack staple for a reason. They’re rich, buttery, low in carbs and packed with healthy fats, which makes them a handy option when you want something quick without making a whole snack board about it.

They are easy to overdo though, because apparently tiny delicious nuts have no respect for portion control. Keep a serve measured out and they’re a simple keto-friendly snack for work, travel or that late-night pantry wander.

Nutritional info per 30g:

12. Almond nut butter on celery

Almond nut butter with celery is a solid pick when you want something creamy, crunchy and a little bit sweet without going straight for dessert. It’s simple, filling and works well for keto snackers who like a bit of balance between rich and fresh.

Just keep an eye on the label, because some nut butter options sneak in sugar or extra ingredients you don’t really need. Go for a no-added-sugar option, spread it into celery sticks, and you’ve got a keto-friendly snack that helps quiet the sweet tooth without making a mess of your carbs.

Nutritional info per 30g almond nut butter + 100g celery:

13. Avocado with salt, chilli or jerky pieces

Avocado is a keto favourite that deserves the hype. It’s creamy, filling and loaded with healthy fats, making it a great option when you want something simple that still feels like a proper snack.

Sprinkle it with salt, chilli flakes or cracked pepper, or level it up with a few pieces of biltong or jerky on top. It’s an easy keto-friendly snack that works at home, in a lunchbox, or whenever you need something a bit more satisfying than another handful of nuts.

Nutritional info per 100g:

14. Dark chocolate with peanut butter

Dark chocolate with peanut butter is the keto snack for when your sweet tooth is being a pest, but you’re not keen on blowing the whole day on something sugar-loaded. Go for dark chocolate that’s 85% cocoa or higher where possible, then add a small smear of peanut butter for that salty-sweet combo.

It’s rich, satisfying and feels like a proper treat, but portion size is the big one here. Dark chocolate and peanut butter can both add up quickly, so keep it small, enjoy it properly, and call it a win.

Nutritional info per 25g dark chocolate + 20g peanut butter:

15. Fat bombs

Fat bombs sound a bit dramatic, but they’re really just small, rich keto bites made with ingredients like cream cheese, nut butter, cocoa and a sugar-free sweetener. Basically, they’re there for when your sweet tooth starts acting up and you’d rather not go face-first into a block of chocolate.

For a simple version, mix cream cheese, almond nut butter, cocoa powder and a little sugar-free sweetener, then roll or chill into bite-sized pieces. They’re rich, filling and easy to keep in the fridge for when you want something sweet that still fits your keto diet.

Nutritional info per fat bomb, approx. 25g serve:

Keto snacks to avoid, or at least double-check

Not every snack with “keto”, “low carb” or “high protein” slapped on the front is actually doing you any favours. Some are sneaky little carb grenades dressed up in gym clothes.

Keep an eye on:

• Flavoured protein bars: Some are packed with sugar alcohols, syrups or enough total carbs to make your keto diet sweat.

• Fruit-heavy snacks: Dried fruit, fruit bars and smoothie bites can be high in carbs, even when they look healthy.

• Regular chips, crackers and biscuits: Crunchy? Yes. Keto-friendly? Usually not even close.

• Sweetened yoghurt cups: These can look innocent, but many are loaded with added sugar.

• Cashews: Delicious, but easier to overdo and higher in carbs than macadamias or pecans.

• Supermarket jerky with sugary marinades: Always check the label. Some jerky brands sneak in sugar, syrup or sweet sauces that push the carb count up fast.

• “Sugar free” sweets: They might technically fit, but they can still keep cravings hanging around like an annoying mate who won’t leave.

• Anything with mystery macros: If you can’t find the total carbs, net carbs or sugar content, it’s worth being cautious.

How to build a no-fuss keto snack box

Building a keto snack box is easy when you keep it simple. Aim for a mix of protein, healthy fats and something crunchy, so it feels like a proper snack and not just random bits from the fridge.

Try these simple steps:

1. Start with protein
2. Add healthy fats
3. Bring in crunch
4. Keep sweet options small
5. Double check the carbs
6. Make it grab-and-go

FAQs

What is the best snack on keto?

The best snack on keto is one that keeps carbs low, tastes good, and actually fills the gap. For a savoury high protein option, biltong is hard to beat. It’s low in carbs, rich in flavour, and easy to chuck in your work bag, gym bag or road trip stash.

What junk food is keto-friendly?

If you want that salty, crunchy “junk food” feeling without going carb-heavy, try pork crackle, pork rinds, cheese crisps, olives, or meat snacks like jerky and droëwors. Just check the label first, because some packaged snacks hide sugar, syrups or sneaky carbs.

What snacks are allowed on keto?

Plenty of snacks can fit a keto diet, including beef jerky, biltong, droëwors, boiled eggs, cheese, olives, avocado, macadamias, cream cheese, smoked salmon, cucumber, celery, pork crackle and small portions of sugar-free sweet treats.

What are the 9 rules of keto?

The 9 basic rules of keto are:

1. Keep carbs low
2. Prioritise protein
3. Add healthy fats
4. Avoid added sugar
5. Check total carbs and net carbs
6. Watch portion sizes
7. Drink enough water
8. Plan snacks ahead
9. Choose foods you’ll enjoy

Because let’s be honest, nobody sticks with a snack plan built around misery and plain lettuce.

Snack smarter with keto-friendly air-dried meat

Keto is a long game, so your snack stash needs to be something you’ll actually stick with.

If beef jerky, biltong, droëwors and snap sticks are your kind of keto-friendly snacks, check out our Subscription Box and keep your favourites coming without having to think about it every time the pantry runs low. It’s an easy way to stay stocked up with high-protein snacks that fit your goals and taste a hell of a lot better than another sad handful of plain nuts.

Want to grab something today? Find your nearest The Jerky Co kiosk and load up on your favourite air-dried beef snacks in person.