You don't have to follow a strict keto or Atkins diet to benefit from low-carb versions of popular snacks. They can help you satisfy your cravings while still shaving off a few net carbs and calories from your weekly intake. And with a growing market to satisfy keto dieters in 2022, there are tons of delicious low-carb and carb-free options out there for your to try.
While not amyself, I am grateful for all the low-carb snacks that have emerged from a booming keto culture. All of us fervent snackers known that even when you're conscious about putting good stuff in your body, snack foods can add up in a hurry. Popular snackables such as chips, cookies, candy and crackers are notoriously high in carbs, so tracking down the best keto-friendly snack foods is a smart way to remain satisfied without busting that 2022 New Year's nutrition resolution.
If you have a weakness for potato chips, cookies, crackers, cereal, sweets and soda, there are some solid low-carb snack substitutes that don't sacrifice much on taste. Keto dieters in 2022 are spoiled with a surplus of low-carb treats and there are new lines and items launching all the time. I even found low-carb instant ramen that doesn't suck.
Some of the sweet and savory keto snacks I've tried are good, some are great and some I would feed to the ducks. To find the absolute best keto snacks in 2022, this serial (and cereal) snacker tasted a few of the most popular low-carb, low-sugar and keto-friendly snacks to separate the "yum" from the "umm...?"
Here are the best low-carb and keto snacks to buy online in 2022.
We've written about these full-flavored wisps of rotisserie chicken-skin goodness before, and that's because they are darn delicious. Like a pork rind but better. Be warned, these aren't a low-calorie snack by any stretch, but if you're trying to trim carbs and keep the salty goodness, Flock chips are some of the best keto snacks I've had. They are available online in original, salt & vinegar and BBQ. A pack of four 3-ounce bags with four servings each will run you $32 on Flock's website.
I would contend that these low-carb granola bars are as good or better than any other full-sugar snack bars. If you like those classic Chewy granola bars from yesteryear (that are anything but healthy), you'll love this grown-up version with just 2 net carbs per bar and lots of healthy stuff. Munk Pack also has a nut and seed version that's similar to Kind bars with big chunks of, you guessed it, nuts and seeds but uses a low-glycemic monk fruit sweetener to cut the carbs.
I liked all the flavors, but was especially partial to Munk Pack's maple pecan, coconut cocoa chip and peanut butter. Snag a six-pack for $15 on Amazon and be ready for hiking season. The brand also has a line of protein cookies, but I did not care for them.
If you need some candy to sneak into the movie theater but don't want the excess sugar, carbs and calories, Project 7 has your back. These gummy bears come in regular and sour and taste as close to the real thing as anything I've had. The best part is they've got only 3 grams of sugar per bag -- about 75% less than classic gummy bears.
I've had some wretched low-carb noodles in my day and so I was pleased to discover one that's not so. A package of Immi instant ramen brand clocks in at just 6 net carbs per package. While it doesn't have quite the same chewy texture as full-carb ramen or soba noodles, these are definitely edible and have about 20 fewer carbs.
The brand just reformulated the recipe with pumpkin seed protein as the No. 1 ingredient. If you tried it previously and didn't love it, it might be a good time to give Immi another go. You can get them in black garlic chicken, spicy beef or tom yum shrimp flavors. The ramen is great slurped up as a soup, but I've grown fond of stir-frying the cooked noodles and seasoning with chicken and vegetables for a simple, keto-friendly weeknight dinner.
A pack of six costs $39 or $35 if you subscribe.
Olipop is one of the best low-carb, low-sugar soda substitutes I've tried, even if it doesn't call itself soda. The brand uses a blend of stevia, fruit juice and cassava syrup as a sweetener in its fun sparkling tonics.
The lemon ginger, root beer and blackberry vanilla flavors were excellent, although not every Olipop flavor worked as well. The classic cola, for instance, tastes kind of like watered-down Coke to me (I much prefer Coke Zero), and I found the grape undrinkable.
Olipops have about 12 or 13 grams of carbs per can, which isn't nothing, but when you compare that to a regular can of Coke with its 40 grams net carbs, Olipop is a clear winner. You can snag a 12-can variety pack from Olipop for $36 or just $31 if you subscribe and keep your low-carb sodas coming monthly.
A lot of keto dieters I know swear by these tasty little sausages from Duke's for a bold blast of protein in a pinch. A perfect preworkout snack option to fit a keto lifestyle, available in original, Hatch green chili, andouille or hot & spicy. Amazon carries the mini-sausage meat sticks for just $7 for a package of 10 sticks.
You'll need something to eat with your meat sticks, of course. These new crackers are somewhere between a cheesy Cheez-It and a buttery Ritz, except they've only got two net carbs per every 8-cracker serving. If you've had keto cheese crackers before such as Whisps, know that these are a lot more cracker-like in texture but they're also on the soft side. I found them particularly good to eat with guacamole since they've already got that cheese flavor going.
As good as they are, the price may still give you pause. A 3-pack of cheddar crackers is a whopping $30 but they do get (a little) cheaper if you buy more.
Cookies are one of the tougher low-carb snacks to pull off. Part of me wants to say, if you're going to have a cookie, well then just have a cookie. But if it's truly a keto diet version you covet, my vote goes to HighKey's keto chocolate chip cookie. I would compare this delicious keto snack to Famous Amos chocolate chip cookies with more buttery flavor but not quite as much crunch. But with just one gram of net carbs, they still taste better than Chips Ahoy.
Light as a feather, Quevos are low-carb chips made from avocado oil and egg whites and contain just three net carbs for every 1-ounce bag. Sour Cream and Onion is the best flavor I tried of this keto snack, but the airy bites also come in plain, salt and pepper, BBQ, cheddar, dill pickle and Quevos rancheros. A five-pack is $15 on Amazon.
This keto-friendly low carb cereal brings us right back to the cartoon-filled Sunday mornings of yore, with fun flavors like Fruity (think Froot Loops), Cocoa, Blueberry and Frosted. With 12 grams of protein and just 3 grams of net carbs per serving, Magic Spoon makes for an easy breakfast or guiltless late-night sweet keto snack. Get a variety pack of four flavors for $39.
I've often wondered what it would be like to straight-up bite into a block of parmesan. It probably wouldn't work out as well as I hope, but the next best thing may be these keto-friendly Moon Cheese bites. The garlic parmesan flavor reigns supreme (in my opinion) and at just two net carbs per bag they are a snack idea that definitely won't bust up your keto-mentum or diet. Three bags will run you $15 on Amazon.
I also love Taco Bell's Cheddar Crisps, the fast-food chain's version of the keto cheese snack, which are currently available at Amazon.
Is a drink a snack? We may never know, but Bai's line of low-cal, low-carb fruity drinks has been growing by the year. There are a few flavors, sweetened with Bai's on-the-money blend of stevia and erythritol, that I've come to love -- but the teas, and especially the new (ish) Narino Peach Tea tops my list. Perfect for those thirsty "mornings after" or when I just can't down another can of seltzer. Get a case of 12 bottles for $19 on Amazon.
Maybe sugar or a sugar alternative isn't exactly a snack per se, but I'd be remiss if I didn't mention these amazing keto-friendly food innovations since they've had a major impact on my personal snacking. If you like smoothies, baked goods or even just sweetener in your morning tea or coffee, but are trying to cut back on sugar and carbs, allow me to introduce Whole Earth and its family of low-glycemic sugar alternatives.
Whole Earth makes several blends using monk fruit, stevia, allulose, erythritol and other sugar subs. Each one I've tried is about as close to real-deal sugar as you can get, so snatch up a bag, toss a spoonful in your smoothie and thank me in the morning.
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The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.