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How To Use The Ketogenic Diet for Productivity and Mental Performance

Beginning in the 1920s, the ketogenic diet, or “keto” diet — which involves eating mostly fat and protein as an energy source with a low intake of carbohydrates — has been used by many for weight loss and helping patients with diabetes or epilepsy. But there’s another less-talked-about benefit of this diet: ketosis for mental performance.

If you’re experiencing brain fog, lack of productivity, or poor mental performance, ketosis might be a solution. We’ll go over some of the ways ketosis can positively affect cognition and may help you be more productive throughout your day.


First, let’s start with a little refresher on ketosis and energy.

The basis of the ketogenic diet is that it uses specially designed macronutrient balance to get a certain response from the body. Those on the keto diet eat normal amounts of protein and higher amounts of fat than the average person, and they keep their carbohydrate intake very low, less than 50 grams per day.

When carb intake is this low, it triggers a response in the body similar to how it would act during starvation. Instead of simply utilizing glucose, the primary energy source, the brain pulls from its alternative energy source: fat. But before the body can use fats, the liver has to convert them to ketone bodies. Then, these ketone bodies are used as energy for the body and brain when glucose is lacking.

This is how ketosis works. Now that we’ve understood that let’s talk about how ketosis might be used as an advantage for your mental state and productivity.


The standard Western diet is a deficiency in many areas, including the very important essential fatty acids. This is detrimental to health because we need these for the body and brain to function properly.

It’s been known for a while that ketones can benefit those with neurodegeneration issues like epilepsy, Alzheimer’s disease, Parkinson’s disease, and aging-related cognitive diseases. The production of ketone bodies can help in these cases because the brains of people with these problems can’t use enough of the available glucose to handle cognition and perception. A ketogenic diet can then assist by providing a backup source of energy.

The increased fat intake from low-carb and keto diets has also been shown to improve brain function in specific ways. For example:

  • In a study published by the American Diabetes Association, type 1 diabetics saw improved cognitive performance and preserved brain function during hypoglycemia after ingesting medium-chain triglycerides (derived from coconut oil).
  • Those with Alzheimer’s have seen improved memory scores that might correlate with the amount of ketone levels present.
  • Ketones from a very low-carb diet have also improved mild cognitive impairment in aging adults.

Now the question becomes: does a ketogenic diet bring a true cognitive advantage to healthy people? And might ketosis encourage better brain health for the average person?

A big element of how a ketogenic diet can offer benefits for the brain function of healthy people has to do with its neuroprotective properties. We have to think about the essential fatty acids omega-3 and omega-6, which are crucial for brain health and function.

Most of our brain tissue is made up of fatty acids, so it makes sense that they would be vital for the overall health of the brain and its important functions like learning and sensory execution.

The human body cannot make essential fatty acids on its own, so we must obtain them from the diet, and a healthful ketogenic program can be rich in them. Not only that, the right ratio of omega-3s to omega-6s, typically anywhere between 1:1 and 1:4, is important for brain health. In a typical Western diet, the ratio falls between 1:20 and 1:40, a recipe for oxidation and inflammation that isn’t helpful for mental wellness.

A benefit of the ketogenic diet is its use of fats that help maintain the proper balance of omega-3s to omega-6s, including:

  • coconut oil
  • olive oil
  • butter
  • avocados
  • animal fats
  • fish
  • eggs

Also, when one is in a ketogenic state, ketones are used by the brain to generate adenosine triphosphate (ATP), the molecule responsible for carrying energy where it’s needed for metabolism within the cells. And although glucose remains the primary source of energy for the body when it’s present, many people aren’t aware that ketones are a more efficient energy source than glucose and can reduce the amount of destructive free radicals produced. And in the brain, energy is everything. This helps better protect the brain — and the rest of the body — from oxidative stress, which negatively affects mental performance and brain aging.


An unbalanced diet can lead to a lack of mental clarity, showing up as a foggy brain, having a hard time remembering important facts, or staying focused on tasks. These types of symptoms normally involve two factors:

  • Glutamate is a neurotransmitter that promotes stimulation in the body and is vital for brain function and learning
  • GABA (gamma-aminobutyric acid) is the main neurotransmitter in the body that reduces stimulation.

Any time you talk, think, or process information, glutamate is involved. In fact, as intelligence increases, glutamate receptors on the cells increase.

But like anything in life, too much glutamate doesn’t mean better. Glutamate should be able to convert into GABA, but sometimes the conversion doesn’t occur as well as it should.

Since glutamate is responsible for over 90% of the brain’s synaptic connections, the brain can over-process and won’t have GABA available to assist in reducing stimulation. So if your body has too much glutamate and not enough GABA available, you’ll likely experience brain fog and have trouble concentrating, decreased social behavior, and increased anxiety.

Ketones provide the brain with another energy source and allow it to process the extra glutamate into GABA more efficiently.

So, by helping increase GABA production, ketones can then help decrease the number of extra neurons that are firing in the brain and improve mental focus. This might even help reduce anxiety and stress, which is beneficial for anyone.


Another way ketone bodies may reduce free radicals in the brain is by improving the efficiency and energy levels of the mitochondria, which produce energy for the body’s cells. Ketosis can also help make new mitochondria and increase ATP in your brain’s memory cells. An example of this was shown during a rat study. Those subjects given a diet of mostly ketones performed better in physical and cognitive tests than those fed a high-carbohydrate diet or typical Western diet.

Final Notes on a Ketogenic Diet

With all of this in mind, it’s easy to see why a ketogenic diet might be a good next step for those looking to increase mental performance and clarify.

It’s also important to note that within the first few weeks of starting a ketogenic diet, as your carb consumption is greatly reduced and your body uses up the excess glucose, you might experience some initial mental fog or headaches. This is temporary and usually due to your body flushing out electrolytes from the diuretic effect of ketosis.

To counter any of these side effects until your body adjusts, greatly increase your water intake — drink, drink, drink. Then you’ll be well on your way to using the benefits of ketosis for mental performance.

Low Carb Stuffed Peppers Recipe: Perfect for Your Keto Diet

Stuffed peppers are an easy way to pack lots of flavour into a dish while keeping calories and carbs low. These keto-friendly stuffed peppers recipe uses a mix of ground beef, cauliflower, and eggs to fill bell peppers, then tops them with a rich béchamel sauce.

The classic filling of olives, capers, and olives is a great match for the savoury sauce and the meaty filling of these lean and healthy peppers. This recipe uses a standard ground beef mixture, but feel free to use ground turkey or lean ground beef instead. Red bell peppers are a classic choice for stuffed peppers, but feel free to use any bell pepper.

Make Baked Stuffed Peppers Keto-Friendly

Baked stuffed peppers are a popular option for stuffed peppers because they stay hot in the oven and the way they dress up the surface of the peppers. Baking stuffed peppers also heat the filling and give the peppers an extra crust that helps hold the filling together.

Baked stuffed peppers are a great option for any keto dieter. The downside to baked stuffed peppers is that it is not a low carb recipe because there is flour in the bread that goes into the peppers. You can easily make baked stuffed peppers low carb by omitting the bread crumbs in the filling.

The bread crumbs are an option because they add carbs to the filling, but they also help hold the filling together and make it more flavorful. Two other steps you can take to make baked stuffed peppers low carb are to use a fat-free Italian dressing or vinaigrette as a sauce when you bake the peppers and to use a keto-friendly cheese as the topping.

Ground Beef, Cauliflower, and Eggs Filling

Ground beef is a classic filling for stuffed peppers and a low carb option. Ground beef is an inexpensive lean source of protein and a good source of iron. Eggs are a great source of protein and vitamins. Béchamel sauce is easy to make, rich and flavorful sauce that is a classic side to many pasta dishes and pasta is a great source of vitamins and minerals.

Béchamel sauce is a classic white sauce usually made with butter, flour, and milk. Béchamel is usually a thicker sauce, but we are making it low carb by using cauliflower as a substitute for some of the flour. You can also make a keto-friendly pasta sauce by swapping out the noodles for zucchini or squash.

Stuffed Peppers with Béchamel Sauce

This stuffed pepper recipe is topped with a rich béchamel sauce. Béchamel sauce is a classic white sauce usually made with butter, flour, and milk. Béchamel is usually a thicker sauce, but we are making it low carb by using cauliflower as a substitute for some of the flour.

You can also make a keto-friendly pasta sauce by swapping out the noodles for zucchini or squash. Béchamel sauce is a classic side to many pasta dishes. Béchamel sauce is a rich, white sauce usually made with butter, flour, and milk.

Béchamel is usually a thicker sauce, but we are making it low carb by using cauliflower as a substitute for some of the flour. Béchamel is usually a thicker sauce, but we are making it low carb by using cauliflower as a substitute for some of the flour.

Easy Keto Recipes Index

You’ve made it through this whole guide, and now you’re ready to start cooking with keto recipes. There are a lot of low carb recipes out there, and this guide can help you find the best ones to add to your meal plan. You can eat a low carb diet and not miss pasta.

You can still eat your favourite comfort foods when you’re on keto without worrying about how many carbs are in them. Browse our collection of low carb recipes and start trying some today! You can also browse our collection of easy keto recipes to find more recipes you can add to your meal plan.


Stuffed peppers are a simple and easy way to make a meal out of a single serving of protein, vegetables, and fats. They are excellent for making a low-carb, keto-friendly meal ready in just a few minutes. Stuffed peppers are a great option for any keto dieter because they are gluten-free and have almost no net carbs.

They are also very high in iron and can help boost your energy levels. Baked stuffed peppers are also a good option for anyone who wants to avoid a bread-based crust. These are two of the best keto recipes for anyone looking to lose weight.

The 5 Best Keto Pasta Brands to Buy Under 5g of Net Carbs

We all know that 5g of net carbs is the best amount for people who are following a ketogenic diet. The 5 pasta brands we will be discussing today have 5g or less, and they taste great!

They also offer many different flavors and textures to make your meal more interesting. All 5 of these companies use wholesome ingredients in their products, which makes them even better!

Giving up pasta is one of the hardest things about keto. Doing so means no more fettuccine alfredo, spaghetti, lasagna, or shrimp scampi. Or does it?

It is quite true that finding good keto pasta alternatives is hard. Most brands are too high in carbs, or their taste and texture are nowhere near what you’re used to.

However, there are a couple of keto pasta brands to buy that are not only pretty close to the real deal but also super low in carbs. We’re talking less than 8g of net carbs in a typical serving.

The keto pasta brands we are referring to use ingredients you normally don’t expect in low-carb pasta options. Think yam fiber, soy flour, and even kelp. But despite their unconventional ingredients, their taste is mild and texture al-dente — as should be with pasta.

With all that said, here’s which best low-carb pasta brands we’re talking about, and we’ll tell you where to buy low-carb pasta as well.

1. Kiss My Keto’s Keto Noodles

Our Keto Noodles are essentially the same thing as shirataki noodles — a Japanese staple made from the root of the konjac plant. You may also know these as miracle noodles or konjac noodles.

If you ever wondered what pasta has the lowest carbs, know it’s definitely shirataki at zero carbs. Their low-carb count is because they’re practically just konjac fiber and water.

Their high-fiber content makes them quite filling and — thus — popular for weight loss. Keto Noodles are also virtually flavorless, which makes them an ideal vessel for a wide range of noodle toppings.

But what makes these the best keto noodles out there is that you get to choose between our spaghetti, angel hair, and fettuccine varieties. Or even better — have all three to enjoy with a wide range of pasta dishes.

Nutrition (per 100g serving): 5 calories | 0g fat | 0g net carbs | 0g protein

2. Palmini Angel Hair

Palming offers a range of low-carb pasta alternatives made from the heart of palm — a veggie harvested from young palm trees. While technically not pasta but a spiralized vegetable, Palming pasta texture is pretty close to the real thing.

Their Angel Hair pasta is especially popular and sold in 12oz pouches that hold 3 servings. These are pre-cooked noodles; however, some like to cook them for up to 5 minutes to remove their nutty taste and to improve the texture.

With only 2g of net carbs in one serving, you have plenty of room to experiment with this one. Top it with your favorite keto veggies, tomato sauce, shrimp, or any way you like.

If you end up loving the taste and texture of Palming Angel Hair, also consider trying out their other low-carb pasta options: linguine and faux lasagna.

Nutrition (per 75g serving): 20 calories | 0g fat | 2g net carbs | 1g protein

3. Natural Heaven’s Spaghetti

Another popular low-carb pasta brand, Natural Heaven sells Spaghetti that’s also made from the heart of palm. But unlike other products of its kind, this Spaghetti is not packaged in water, meaning you can get the best value for your money.

Furthermore, one serving has just 25 calories and 2g of net carbs — which means you can be liberal with your favorite keto toppings and still stay within your macros. This one is also fully cooked and ready to eat. Simply add a keto topping of your choice and heat in the microwave or stovetop for about 2 minutes and voila!

If you want more variety, Natural Heaven offers a heart of palm angel hair and lasagna. So, if you love the taste of one, you’ll also find the others perfect for your keto pasta meals.

Nutrition (per ½ cup serving): 25 calories | 0g fat | 2g net carbs | 1g protein

4. Simply Nature Organic Soybean Spaghetti

Aldi’s Simply Nature line includes non-GMO and organic products. Many are even free of artificial colors, MSG, and partially hydrogenated oils. Their Soybean Spaghetti is no different and — on top of that — is coincidentally low in carbs.

It’s made with soybean flour, a legume-based flour that’s high in protein but low in carbs. While not marketed as low-carb spaghetti noodles, this product has only 7g net carbs in a 2oz serving. The same serving of regular spaghetti has 40g of net carbs in comparison.

Besides protein, you’ll also get loads of fiber, iron, potassium, and calcium from this nutrient-dense spaghetti. Because it’s so nutritious on its own, feel free to serve it with a light sauce like lemon garlic or tomato. And in case you’re a fan of edamame — Simply Nature has Spaghetti made with it as well.

Nutrition (per 56g serving): 180 calories | 3.5g fat | 7g net carbs | 24g protein

5. Sea Tangle Kelp Noodles

A family-owned company, Sea Tangle sells the first Kelp Noodles of its kind. These are some of the best keto pasta brands to buy, is made with just three low-carb ingredients: kelp, a special type of salt, and water.

Despite being made from seaweed, Kelp Noodles are very neutral-tasting, while their texture is more on the al-dente and even crispy side. All this makes the keto pasta noodles suitable for salads, soups, and stir-fries. They may even work well with a wide range of keto sauces.

Besides being super low in carbs, these noodles are low-calorie, gluten-free, iodine-rich, and ready to eat as is. For variety, experiment with all their flavors: plain, Green Tea, Konaberry, and Mixes Sea Vegetables Kelp Noodles.

Nutrition (per 4oz serving): 6 calories | 0g fat | 2g net carbs | 0g protein


As you can see, there’s no reason you can’t enjoy your favorite pasta dish on keto.

While most of these options aren’t exactly pasta in the traditional sense of the word, they are pretty close. Their fairly neutral taste and chewy texture make these options the perfect vessels for your low-carb sauces and toppings.

These 5 keto pasta brands are perfect for anyone on a low-carb diet. If you’re not sure which one to try, however, go with the Aldi brand first since it’s readily available in most stores and has four flavors that will let you experiment with different tastes.

17 Best Keto Cookies to Buy That Are Ready to Eat

The ketogenic diet is a low-carb, high-fat diet that has been proven to be an effective weight-loss tool. With 17 of the best keto cookies ready to eat, you can maintain your healthy eating habits with delicious snacks! Here are 17 of the best keto cookies to buy that are ready to eat:

Have you been missing traditional cookie snacks on a keto diet? Here are yummy keto cookies to buy online that you can eat straight from the pack.

Everyone who has a sweet tooth will find it hard to give up desserts, especially cookies. Cookies are simply one of the best treats. They’re perfect for on-the-go, come in so many flavors, and bring up childhood memories!

But on a keto diet, you need to be careful of your cookie choices. Most grocery store-bought items will ruin your diet. They have too much sugar and carbs to fit into your ketogenic eating plan.

So, we did some research on the best low-carb cookie brands that support your macros. How does that sound? Go ahead, continue reading to see the list of keto snacks below.

1. Kiss My Keto Chocolate Chip and Butter Cookies

We offer two delicious classic flavors: Keto chocolate chip and butter cookies. These contain only 2-3 grams of net carbs per serving.

We’ve used sweeteners that don’t impact your blood sugar such as erythritol, allulose, stevia extract, and monk fruit extract. Plus they come in a resealable bag to stay fresh!

Nutrition per serving (½ pack): Calories 170, Net carbs 3g, Fat 13g, Protein 3g

2. Lenny & Larry’s Keto Coconut Cookies

In search of coconut-flavored cookies? Created by gym rats Benny and Barry, these keto-friendly cookies are the perfect treats for those who love coconuts.

What makes this keto diet treats good for you is that they don’t use anything artificial or that may cause allergies in some people like dairy and soy. Lenny & Larry’s offers free shipping for online orders of $55 or more.

Nutrition per serving (1 cookie): Calories 190, Net carbs 3g, Fat 15g, Protein 8g

3. Justine’s Raspberry White Choc Protein Cookies

Looking for delicious low-carb cookies to buy that are also high protein? Good news: These freshly baked cookies by Justine’s feature a raspberry flavor.

To complement raspberry, they’ve added small pieces of white chocolate. These cookies are made in New Zealand. They also come in a keto variety pack for more flavors.

Nutrition per serving (1 cookie): Calories 252, Carbs 2.3g, Fat 14.6g, Protein 17.7g

4. SuperFat Peanut Butter Cookie Bites

These keto peanut butter cookies contain hydrolyzed collagen (also called collagen peptides) for healthy skin and joints.

If you don’t have time to bake and crave something sweet and healthy, these chocolate peanut butter are for you. A serving has only 2g net carbs. Three words to describe Super Fat’s keto-friendly cookies: Crumbly, buttery, and filling!

Nutrition per serving (4 cookies): Calories 140, Net carbs 2g, Fat 12g, Protein 5g

5. Catalina Crunch Keto Vanilla Creme Sandwich Cookies

Catalina Crunch keto-friendly cookies don’t just look gorgeous, but they also taste great. Eat these keto snacks alone, dunk them in almond milk or coffee, or share them with your family.

We’re sure your little ones will love these best low-carb treats. You might also like to try other flavors like chocolate vanilla and chocolate mint.

Nutrition per serving (2 cookies): Calories 90, Net carbs 5g, Fat 6g, Protein 4g

6. Fat Snax Lemony Lemon Cookies

Fat Snax’s fresh-tasting keto low-carb cookies for sale are great for citrus lovers. Made with ingredients like almond flour, coconut flour, butter, and eggs, these cookies won’t kick you out of ketosis. Dessert lovers, good news: You can also have these for breakfast on a ketogenic diet!

Nutrition per serving (1 cookie): Calories 100, Net carbs 1g, Fat 9g, Protein 2g

7. FINAFLEX Almond Keto Cookies

Here’s what’s good about these keto-friendly cookies: Three pieces contain only 1g net carb. They’re soft (but not chewy) and have just the right level of sweetness.

If you like, you can also try their coconut-flavored cookies with the same number of net carbs per serving.

Nutrition per serving (3 cookies): Calories 110, Net carbs 1g, Fat 8g, Protein 2g

8. Quest Nutrition Low-Carb Snickerdoodle Cookies

Anyone who’s done low-carb keto for a long time now knows Quest. These high-protein Snickerdoodle cookies are soft, chewy, and most of all ― flavorful.

To enhance their taste, Quest used small amounts of cinnamon and sea salt. You won’t miss traditional cookies once you try Quest’s low-carb snickerdoodle flavor.

Nutrition per serving (1 cookie): Calories 240, Net carbs 4g, Fat 16g, Protein 15g

9. The Keto Cookie Salted Caramel Cheesecake

A combination of two great flavors, salted caramel, and cheesecake, this low-carb cookie will be your next favorite. It’s also high in healthy fat to keep you fuller for longer. Have one cookie to stay fueled and be able to get through a busy day at work!

Nutrition per serving (1 cookie): Calories 150, Net carbs 1g, Fat 14g, Protein 3g

10. Too Good Gourmet French Toast Cookies

Too Good Gourmet is known for its wide keto variety of delicious treats. If you’ve tried their non-keto treats in the past, you’ll be delighted to know that they also have low-carb cookie options for sale. These cookies are made with whole blanched almonds, butter, and low-carb sugar-free maple syrup. Yum!

Nutrition per serving (23g): Calories 90, Net carbs 2g, Fat 8g, Protein 2g

11. BETT3R Keto Red Velvet Keto Collagen Cookies

These low-carb cookies get the job done if you’re craving red velvet cake. They’re made with natural and quality ingredients like almond flour, whole eggs, monk fruit, stevia, and grass-fed collagen. Staying away from added sugars? BETT3R cookies are low-carb and sugar-free. Grab their keto variety pack as well.

Nutrition per serving (1 cookie): Calories 139, Net carbs 2g, Fat 10g, Protein 7g

12. ChipMonk White Chocolate Macadamia Keto Cookies

ChipMonk recommends these low-carb cookie treats for letters and those who have diabetes. We’ve had a look at the ingredients and were impressed. Unlike traditional cookies, ChipMonk low-carb cookies are really good for you. To make these keto snacks last longer, store them in the fridge or freezer.

Nutrition per serving (1 cookie): Calories 200, Net carbs 2g, Fat 18g, Protein 4g

13. Organika FÄV Double Chocolate Snacks Mini Cookies

You can have 7 of these low-carb keto snacks mini cookies and not worry about getting knocked out of ketosis. Organic FÄV cookies were created with your keto goals in mind. Featuring a rich double chocolate flavor, these treats are crunchy, satisfying, and gluten-free. They also contain collagen!

Nutrition per serving (7 cookies): Calories 150, Net carbs 2g, Fat 14g, Protein 4g

14. The Cookie Department Double Chocolate Mint Cookies

The Cookie Department considers your need for low-carb and low-sugar treats while making sure that they taste great.

If you love chocolatey and minty flavors, these ketogenic diet cookies are for you. They’re soft-baked, gluten-free, and don’t contain artificial ingredients. Each keto-friendly cookie is big enough to be shared with a friend.

Nutrition per serving (1 cookie): Calories 240, Net carbs 3g, Fat 21g, Protein 6g

15. Heka Good Keto Peanut Butter Chocolate Chunk Cookies

Heka Good’s mission is to provide yummy low-carb cookie snacks that won’t hurt your stomach and blood sugar. If you’re always on the lookout for keto-friendly treats, be sure to add Heka Good to your list. In case you’re wondering, their keto peanut butter chocolate cookies are chewy and incredibly filling.

Nutrition per serving (1 cookie): Calories 220, Net carbs 2g, Fat 17g, Protein 11g

16. Bake City Keto Hawaiian Cookies

These keto low-carb Hawaiian cookies feature white chocolate bits and coconut which makes them hard to resist. If you’re trying to control your blood glucose and looking for snacks with safe ingredients, choose these low-carb keto cookies. We also recommend their cappuccino and snickerdoodle flavors.

Nutrition per serving (1 cookie): Calories 120, Net carbs 1.5g, Fat 10g, Protein 5g

17. Sweetwell Coconut Low-carb Cookies with Collagen

Sweetwell’s keto-friendly coconut cookies satisfy your taste buds a lot easier without making you feel guilty. These delectable snacks are sugar-free, gluten-free, and starch-free. To support ketosis and provide you with lasting energy, each cookie contains medium-chain triglycerides (MCT oil).

Nutrition per serving (about 4 cookies): Calories 80, Net carbs 1g, Fat 6g, Protein 2g


17 Best Keto Cookies to Buy That Are Ready to Eat 17 of the Best Keto Cookies to Buy That Are Ready to Eat up. Yum! 17: Nutrition per serving (about 14 cookies): Calories 80, Net carbs 17.

18. Bulletproof Collagen Protein Bar & Cookie Combo Pack

They also offer a protein bar and cookie combo pack! These are delicious, keto-friendly treats that you can enjoy with your coffee or milk.

The bars come in three flavors: chocolate brownie, salted caramel truffle, and sweet cream dreamy while the cookies have two options—chocolate chip pecan pie or double chocolate chunk macadamia nut cookies.

If you’re looking for low-carb desserts to satisfy your sweet tooth when traveling or on the go, this is it!

Delicious Keto Desserts to Buy in 2021

Searching for keto desserts to buy in 2021? We have 11 of the best low-carb dessert recipes that you will want to try! If you are looking for a way to stay on your ketogenic diet while still enjoying sweet treats, these 11 desserts are perfect. They are all sugar-free and gluten-free so they will not interfere with your weight loss journey.

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Looking for keto desserts to buy in stores and online? Check out these top 10 store-bought keto desserts. All below 6g of net carbs in a serving.

Making all your keto desserts from scratch can become impractical, especially since you’re already making most of your main meals at home. That’s why a keto eater like yourself could benefit from store-bought keto desserts.

With the ketogenic diet still growing in popularity with seemingly no end in sight, we’re seeing no shortage of keto desserts to buy in online and offline stores. From low-carb chocolate and keto-friendly cakes to sugar-free puddings and so much more, you have a wide repertoire of choices at your disposal.

The best keto desserts to buy, however, are those below 5g net carbs per serving. Not all keto desserts are this low in carbs. So to make your search for the best ones you can find this year easier, see this list of the top 10 best options money can buy.

1. Keto Chocolate

Even extra dark chocolate can still be high in carbs, even if you go for sugar-free brands. That’s why for truly worry-free indulgence, you should buy chocolate designed with the keto diet in mind: Keto Dark Chocolate.

It’s made with keto-friendly ingredients such as unsweetened keto chocolate, inulin, and cocoa butter to keep net carbs at 1g per serving. Choose between four different flavors and stock up for chocolate dessert making.

Nutrition per ⅓ bar: 120 calories | 11g fat | 1g net carbs | 2g protein

2. Keto Brownie

Another chocolatey keto dessert to buy is our Keto Brownie. It’s chewy, fudgy, and has only 2g of net carbs. But not only that: this low-carb dessert to buy is loaded with protein and fiber to help keep you full at least until dinner time.

And with MCT oil in the ingredients, this just might be one of the keto friendliest desserts out there. We bet you’ll love the pairing of keto chocolate decadence and convenience of this fudge brownie!

Nutrition per one brownie: 230 calories | 16g fat | 2g net carbs | 10g protein

3. Keto Cookies

No need to bake keto cookies from scratch every single time. Now you can grab a pack or three to make your keto life easier.

Where store-bought keto desserts that you sure can enjoy anytime, anywhere, nothing beats these Keto Cookies. Not only are they convenient, but they’re also made with wholesome ingredients like butter, almond flour, and monk fruit extract.

Nutrition per 1/2 package: 170 calories | 13g fat | 3g net carbs | 3g protein

4. Keto Baking Mix

Maybe you’re looking for keto-friendly desserts to buy and make at home? Then choose Keto Baking Mix to make quick and convenient homemade desserts.

This Keto Baking Mix line includes a Chocolate Brownie, Shortbread Cookie, and Snickerdoodle Cookie mix. You can even use these in a wide range of keto desserts: from pancakes and lemon cakes to coffee cakes and muffins.

Nutrition per 2 ½ Tbsp Chocolate Brownie: 40 calories | 3g fat | 1g net carbs | 5g protein

5. Keto Bars

Dessert-flavored bars combine the decadence of dessert with the convenience of a snack bar. These low-carb, keto desserts you can buy are now available in four flavors: Cookie Dough, Coconut, Chocolate Peanut Butter, and Birthday Cake.

All have fewer than 3g of net carbs but lots of protein to keep hunger at bay. You can even use these bars to make homemade keto desserts such as mug cake and pudding.

Nutrition per Birthday Cake bar: 240 calories | 19g fat | 3g net carbs | 10g protein

6. Keto Coffee Ice Cream

A family-owned keto food company with sustainable living initiatives, Keto Pint is best known for its tasty keto ice cream. This particular one is made with Colombian coffee and has no added sugar to help keep net carbs to just 3g per serving!

It contains only simple ingredients such as cream, chicory fiber, and natural sweeteners. And if you’re looking for low-carb desserts to buy at the grocery store, you may find this ice cream at Costco, Ralph’s Grocery, and even Walmart.

Nutrition per 2/3 cup: 190 calories | 17g fat | 3g net carbs | 4g protein

7. Chocolate Smart cake

This grab-n-go cupcake by Smart Baking Company is practically carb-free thanks to smart ingredients like a fiber blend, erythritol, whey protein, and olive oil. This makes it not only keto-friendly but gluten-free as well. You’ll get a total of eight Smartcakes in one 4-pack box.

Enjoy this as is or top it with whipped cream or your favorite keto ice cream. It holds well in the refrigerator and freezer, making it one of the best carb-free desserts you can buy online and in health food stores.

Nutrition per cake: 38 calories | 2.5g fat | 0g net carbs | 4g protein

8. Chocolate Fudge Energy Pods

A fan of creamy and silky desserts? Ketogeek fudge energy pods are not only that but they’re also loaded with quality chocolate flavor and sweetened with erythritol. And other than being low in carbs, these fudge pods are also gluten-free and organic.

This is also a shelf-stable dessert that requires no refrigeration. Good news if you’re always on the go. Ketogeek sells Energy Pods in Pecan Coconut and Spiced Walnut flavors as well.

Nutrition per 2oz serving: 290 calories | 25g fat | 3g net carbs | 7g protein

9. Sugar-Free Soft Caramels

If you love keto candy, these sugar-free caramels by Tom & Jenny’s were created by a dentist to satisfy your sweet tooth while keeping it cavity-free.

Needless to say, these soft caramels are also low in carbs and keto-friendly. They’re available in four different flavors, all equally tasty and addictive. Keep note that these are some of the best keto desserts to buy if you’re looking for something bite-sized and that you can share.

Nutrition per 5 pieces: 100 calories | 4.5g fat | 0g net carbs | 1g protein

10. Sugar-Free Chocolate Pudding

One of the best low-carb desserts to buy at your local store and online is this chocolate pudding by Snack Pack. It has 35% fewer calories than the original and only 4g net carbs per cup.

If you’d like to enjoy more variety, you can also buy this one in vanilla flavor. While this product isn’t labeled as being keto-friendly, its carb count shows you can safely enjoy this on the keto diet.

Nutrition per 3.25oz cup: 70 calories | 3.5g fat | 4g net carbs | 1g protein

11. Peanut Butter Protein Wafer Crisps

Atkins offers a range of low-carb dessert options that can work with the keto diet as well. These Protein Wafers are no exception at only 4g of net carbs per serving.

They contain milk and plant proteins, along with zero-calorie sweeteners, to keep you full and in ketosis. Despite their light and crispy texture, they’re quite filling. Grab these at stores like Walmart or Target, or order online to save even more time.

Nutrition per bar: 190 calories | 14g fat | 4g net carbs | 10g protein


11 Keto Desserts to Buy in 2021 11 Keto Desserts to Buy in 2021 11 Keto Desserts to Buy in 2021 11 Keto Desserts to Buy in 2020 11 Low Carb Recipes To Try Next Year Best Low Carb Pasta Brands 2019-2020 Top Diets For Diabetes Type Two What Is The Ketogenic Diet?

– Infographic Why You Should Start A Food Blog In 2019 How Many Carbs Can I Have On Atkins? – Pros And Cons of Erythritol vs Xylitol for Dogs Quick & Easy Dinner Ideas That Will Make Your Mouth Water Delicious Sugar Free Cheesecake Recipe.

Keto-Friendly 11 Keto Desserts to Buy in 2020 11 Low Carb Recipes To Try Next Year Best Low Carb Pasta Brands 2019-2020 Top Diets For Diabetes Type Two What Is The Ketogenic Diet? – Infographic Why You Should Start A Food Blog In 2019 How Many Carbs Can I Have On Atkins?

Pros And Cons of Erythritol vs Xylitol for Dogs Quick & Easy Dinner Ideas That Will Make Your Mouth Water Delicious Sugar Free Cheesecake Recipe | Keto-Friendly 11 Keto Desserts to Buy in 2021 11 Low Carb Recipes To Try Next Year Best Low Carb Pasta Brands 2019-2020 Top Diets For Diabetes Type Two What Is The Ketogenic Diet?

Infographic Why You Should Start A Food Blog In 2019 How Many Carbs Can I Have On Atkins? – Pros And Cons of Erythritol vs Xylitol for Dogs Quick & Easy Dinner Ideas That Will Make Your Mouth Water Delicious Sugar Free Cheesecake Recipe.

Keto-Friendly 11 Keto Desserts to Buy in 2021 11 Low Carb Recipes To Try Next Year Best Low Carb Pasta Brands 2019-2020 Top Diets For Diabetes Type Two What Is The Ketogenic Diet? – Infographic Why You Should Start A Food Blog In 2019.


Keto Cycling: Benefits and Drawbacks

This blog post will talk about keto cycling and what it is, how to do it, the benefits of keto cycling, and drawbacks to the diet. What Is Keto Cycling? Benefits, Drawbacks, and How to Do It.

If you are considering the standard keto diet but want a cycling approach, here is what you should know regarding its benefits, drawbacks, and guidelines. Since people vary, this cycling method might be the best option for your needs and offer more flexibility.

If you are on a low-carb keto diet, and you’re struggling to eat so few carbs a day, you might want to look into keto cycling, which is a less restrictive and more sustainable way to get the benefits of a ketogenic lifestyle but with having more freedom. A keto cycle might involve doing full-on normal keto for a few days and then adding in more carbs for one day.

Continue reading to learn about this way of eating, keto cycling’s different benefits, how to do it properly, and more.

How Does Keto Cycling Work?

Keto cycling also called a cyclical keto diet, involves following a ketogenic diet for a few days in a row, then going off of it and taking a break and eating more carbs one day. Then you’d return to it. So, you’re keto cycling throughout the week. There are some ways to do keto cycling with higher-carb days.

You can follow a strict low-carb keto diet for six days a week followed by one “cheat day” or “higher-carb day” or you can do it more often in the week, so take more than one of these days after doing a few days of steady keto. You can choose.

Keto carb cycling might be beneficial for those looking forward to either a cheat day or some variety in their eating routine by having higher carb days for up to 2 days. These days could be high-activity or workout days for example, or on a weekend where they might want to indulge in a brunch or cocktails with friends.

Keto Cycling vs Carb Cycling

What is the difference? A cyclical ketogenic diet or keto cycling is when a person cuts back on carbs for a few days at a time after having a higher carb day but does not restrict the intake so drastically that the body goes right back into burning fat for ketosis.

Carb cycling is more about high protein, moderate fat intake, so you are not really in ketosis in the same way that you would be on keto cycling, where you’d eat moderate protein and high fat.

Plus on keto cycling, your carb intake is lower than it would be on carb cycling, too. So, there’s less flexibility in macro ability and requirements. Yet for both, you might cycle on days where you are working out or have more activity, generally, as you’d need the added fuel.

During keto cycling, the body goes in and out of ketosis based on if you are using fat or carbohydrates as the fat-burning mechanism and source.

A keto-carb cycling meal plan might include lots of greens and veggies with protein and good fats, but then swapping in grain, like quinoa, for cauliflower rice, for that day you are cycling and eating more carbs. Here’s how to carb cycle on keto.

Keto Cycling May Offer These Benefits

As for benefits, you might do keto cycling because you can then train harder on the days you are eating more carbs. This is good for athletes on a standard keto diet to increase their athletic performance, those who are more active, or those who are looking to gain more muscle rather than just lose fat from ketosis.

It’s also good for those who are following strict keto and a “cheat day” to break it up and have some diversity in their meals. That freedom of a cycling day can make you more willing to stick with traditional keto for the rest of the week, without feeling deprived. In a nutshell, a cyclical ketogenic diet makes the keto diet easier to follow long-term.

Keto Cycling Drawbacks

On the other hand, it could make it hard to go back to a standard low-carb keto diet if you enjoy the cheat day too much. This you will need to test out and see how it affects your behavior. People who believe in this practice claim that it can help prevent keto flu symptoms which affect your energy levels and performance.

Since you are off on the off days, you are not in ketosis and you are burning carbs for fuel instead of fat. So, you might not see as much progress and weight loss as you would like to see on a regular basis.

And it could take longer or sooner to get back into ketosis depending on how often you cycle or how restrictive you are after taking the day off to get back into it.

How to Do Keto Cycling Correctly?

The best way to do it is to eat healthy foods from those carb sources. So, instead of eating white bread and cookies, go for whole grains, like quinoa or buckwheat or brown rice instead. Or you might enjoy sweet potatoes as a yummy side, which offers some fiber and antioxidants for the higher carb source.

The same goes for fruit. Maybe you might have more high-carb fruit, like an apple or mango, instead of the usual small serving of berries, in a smoothie or in your yogurt.

Still eat good protein and fats and make sure your carb sources are clean. Avoid frying things and eating carbs without nutritional qualities.

Another piece of advice:

Stick to a strict carb-restricted keto diet for at least 4 weeks before you enter keto cycling. It’s important for your body to develop its fat-burning potential. Also, do not cycle just because you feel awful on your first week of a low-carb diet. Cycling is something that you earn after you’ve reached fat adaptation.

Is Keto Cycling Recommended?

Not really! There is not enough research to show the benefits of it, but also not enough for drawbacks. It depends on the person and how it affects their progress. If you find it helps you stay keto for the majority of your week and you enjoy it, then you can keep it up. And lose weight!

Yet, if it is interfering with your progress, then it is not for you. And you may not get the best results possible as you would with a standard ketogenic diet and not cycling.

I highly recommend keto cycling according to your metabolic flexibility. Cyclical keto is not for you if you experience keto flu often that lasts for a long time after your cycle back to a standard keto diet. As previously mentioned, make sure that you’re fat-adapted before trying this technique.

At the end of the day, only you can tell which strategy helps you achieve sustainable weight loss and a healthy relationship with food.


Following strict keto? Need a break from carb restriction? See how you feel. Give it a chance if you find that a standard ketogenic diet is too hard to stick with. If it still works and you like it, then it’s totally cool to do keto cycling as your method.

10 of the Best Keto Friendly Candy to Buy

Are you looking for 10 of the best keto-friendly candy to buy? It can be tough when it comes to satisfying your sweet tooth, especially if you’re on a diet. Luckily, we’ve compiled 10 of the best keto-friendly candies that will help tame those cravings and leave you satisfied without having any sugar. Check out our list below!

What keto candy to buy that won’t sabotage your efforts? There’s no need to restrict yourself from enjoying sweets with these low-carb keto treats.

A lot of people on keto find themselves struggling to break up with sugar. You’re probably already aware: Sugar is addictive. More often than not, we (especially ladies) turn to sweets to calm our nerves when we’re stressed or anxious.

If you’re on a ketogenic diet, you may be wondering if you’re still allowed to eat sweets. The good news is that yes, you can have some as long as they’re keto-friendly candy. It doesn’t matter if you’ve got a sweet tooth.

With that having said, we’ve put together a list of the best keto candy options from various brands. Here’s what you’ll love: These candies may be low-carb, but they taste just like traditional desserts. So, at the end of the day, you won’t feel deprived at all.

A word of advice: Be careful not to over-consume them. Low-carb keto candy is usually sweetened with sugar alcohol that may cause diarrhea. Other sweeteners include stevia, monk fruit extract, and sucralose.

1. Kiss My Keto Gummies

These keto-friendly gummies come in berry flavor (fish friends) and candy flavor (gummy bears). To sweeten them, we’ve used stevia leaf extract and erythritol, a sugar alcohol that’s commonly used in sugar-free keto products. Keep a pack in your bag and snack on them whenever you need a quick energy boost.

Nutrition (1 bag): Calories 80, Net carbs 2g, Fat 0g, Protein 0g

2. ChocZero Keto Dark Chocolate Almond Bark

ChocZero is popular for its sugar-free chocolate treats. If you’re craving keto dark chocolate bark that’s dairy-free, high in fat, and can be eaten by vegans, this low-carb candy is for you. A piece of bark contains only 2 grams of net carbs.

Nutrition (1 piece): Calories 120, Net carbs 2g, Fat 10g, Protein 2g

3. Lily’s Milk Keto Chocolate Style Covered Caramel

If there’s one brand name we also highly recommend, that’s Lily’s. These tiny round balls are coated with caramel. Chewy and chocolatey, these are best low-carb treats for someone who loves sweets but is trying to manage their weight and sugar intake. In addition, they’re gluten-free and made with non-GMO ingredients.

Nutrition (28g): Calories 100, Net carbs 5g, Fat 7g, Protein 1g

4. Stevita Outrageous Orange Sugar-Free Hard Candy

Oranges may be healthy in general, but they’re off-limits on the keto diet. However, if you’re craving orange flavor, you might want to try this keto hard candy. According to Stevita, their sugar-free candy options are ideal for people who strive to eat clean and suffer from allergies or sensitivities. These hard candies come in a tin can that you can carry wherever you go.

Nutrition (1 piece): Calories 3, Net carbs 0g, Fat 0g, Protein 0g

5. SmartSweets Peach Rings

While SmartSweets peach rings are keto snacks with 92% less sugar than traditional candies, they taste great. Additionally, they’re low-calorie, free from sugar alcohol, and non-GMO. If you’re craving some fruity goodness, give these low-carb keto peach rings a try.

Nutrition (1 bag): Calories 100, Net carbs 18g, Fat 0g, Protein 0g

6. Koochikoo’s Fuji Apple Lollipops

You might be wondering how come this candy on keto is sugar-free but is deliciously sweet. Each lollipop is actually sweetened with organic tapioca fiber, a keto-friendly sweetener that will not impact your blood sugar levels. We love their fuji apple flavor. But if you like, you can also try their pineapple-orange, pomegranate-blueberry, and blueberry-lemon.

Nutrition (2 pieces): Calories 28, Net carbs 2g, Fat 0g, Protein 0g

7. Atkins Keto Chocolate Candies

Here’s another one from Atkins. A lot of people claim that these keto chocolate candies taste like M&M’s. So, instead of M&M’s, why not have this guilt-free treat instead? You’ll be delighted to know that each pack contains only 1g of net carbs. Since they contain maltitol, sugar alcohol, we recommend that you eat one candy at a time to avoid digestive upset.

Nutrition (1 pack): Calories 100, Net carbs 1g, Fat 7g, Protein 1g

8. Tom & Jenny’s Sugar-Free Keto Classic Soft Caramel Candy

The name speaks for itself. This sugar-free candy on keto is rich and creamy, just like that caramel candy you used to love as a kid. The only difference is that Tom & Jenny’s version is better for your blood glucose. Go ahead and try their other flavors like coffee, ginger, and spiced-rum! Each treat bag has at least 13 caramel candy pieces.

Nutrition (5 pieces): Calories 100, Net carbs 0g, Fat 4.5g, Protein <1g

9. Dr. John’s Healthy Sweets Root Beer Sugar-Free Hard Candy

Here’s another keto-friendly hard candy you’ll love. This time, it comes in root beer flavor! You know you’re not allowed to have this drink on keto. However, this treat can be one of the best keto candies. You can have as many as 4 pieces and not worry about exceeding your carb limit. Want ginger spice and fruity flavors? Dr. John’s has those too.

Nutrition (4 pieces): Calories 35, Net carbs 2g, Fat 0g, Protein 0g

10. PUR Polar Mint

Refresh yourself in the middle of a hectic workday with these sugar-free, aspartame-free, and vegan keto-friendly candy mints. If you don’t like overly sweet mints, then you’ll definitely love these. They come in a resealable bag so you can have them all week (or month) long. Pop one or two candy mints into your mouth and experience a rush of “arctic air,” as PUR puts it!

Nutrition (1 mint): Calories 3, Net carbs 1.1g, Fat 0g, Protein 0g


As you’ve seen, there are lots of low-carb or carb-free candy options that can tame your sweet tooth while supporting your health and fitness goals on keto. Just be aware of the macros per serving and practice portion control. Also, know which best keto candies contain sugar alcohols so you won’t eat a large serving in a short period of time and experience gastrointestinal intolerance.

16 Keto Snacks to Kickstart Your Journey

Keto is a high fat, low carb diet that has been growing in popularity over the last few years. However, it can be difficult to find keto snacks when you are on-the-go or don’t have much time for cooking.

That’s why we created 16 keto snacks that are cheap and easy to make! Whether you’re looking for something salty or sweet, this article will help you out.

It’s entirely possible to do keto on a budget. Start with these cheap keto snacks from your favorite stores.

A lot of people say that keto slims your waist but takes a toll on your wallet. We believe otherwise. This highly popular, science-based diet is actually a great option for those wanting to save money.

Because not only does keto make you fat-adapted, which means you’re less likely to overspend on food, but it also features lots of affordable snacks. Speaking of the best keto snacks ― If you’re looking for store-bought keto snack ideas, here are some munchies to have on hand!

1. FBOMB Keto Krunch Buffalo High-Fat Cheese Crisps

These are oven-baked crisps that are brimming with 13 grams of fat per serving. Here’s why this tasty keto snack is totally worth it: It has nothing artificial in its ingredients plus it’s sourced from family-farmed cows. Instead of baking cheese crisps from scratch, have a pack of FBOMB’s (buffalo flavor).

2. Utz Pork Rinds

Pork rinds are packed with fats and protein while having zero carb content. One of the top reasons we love these budget-friendly snacks is that they’re great for road trips. You can count on this keto snack option for instant satisfaction especially when you get too hungry. Utz pork rinds are a lot better (and healthier) than bbq potato chips!

3. Keto and Co Pancake & Waffle Mix

Get the most bang for your buck with this healthy gluten-free and non-GMO low-carb snack from Keto and Co. If you’re a total beginner at making keto pancakes/waffles or you lack ingredients such as almond flour and coconut flour, this pack is just perfect. Just make sure you have eggs ready!

4. Wonderful Roasted and Salted Pistachios

Not only are pistachio nuts the best keto snacks, but they’re also a good source of nutrients like B vitamins, potassium, and magnesium. Pistachios are rich in fiber to help keep you fuller longer.

You can eat them right out of their shells or use them as toppings for salad greens. Wonderful Pistachios are California-grown, Kosher-certified, and Halal-certified.

5. Trader Joe’s Instant Cold Brew Coffee

If you’re an avid coffee drinker, you’ll love this jar of low-carb cold brew coffee at Trader Joe’s. It’s made with 100% Arabica coffee beans.

Enjoy it cold or hot depending on your mood! This tasty keto snack drink isn’t only cheap, but it’s also low-calorie. Not to mention, the caffeine in coffee supports mental alertness and weight loss.

6. Tillamook Country Smoker Zero Sugar Original Beef Jerky

Traditional beef jerky isn’t keto-friendly. However, there are no sugar beef jerky options that qualify like this product from Tillamook.

This keto snack option is worth every penny considering that it ensures healthier eating. And since it has 14 grams of protein per serving, it can be eaten as a pre-workout snack!

7. BIGS Simply Salted Pumpkin Seeds

Also known as pepitas, pumpkin seeds are good for keto dieters because they’re high in dietary fiber, healthy fats, and potassium. Salted and fresh, there are many ways to snack on these low-carb pumpkin seeds.

Try these keto snack ideas: Toss them into a bowl of salad, use them for your baked goodies, add them to your keto-friendly granola, or eat them right away.

8. SlimFast Keto Caramel Nut Clusters Fat Bombs

Ready-made fat bombs are every busy ketoer’s healthy keto snack delight. That is why we recommend this convenient caramel-flavored, low-carb snack that will cost you less than $10.

There’s no need to search for individual ingredients to create a keto fat bomb with the right balance of macros. Enjoy this food daily for up to two weeks and stay fat-fueled.

9. Trader Joe’s Plain Cottage Cheese

For only $1.19, Trader Joe’s offers this creamy cottage cheese to bump up your fat healthily. Wondering how to snack on cottage cheese?

Here are some delicious low-carb snack ideas: Serve it with sliced cucumbers, make a berry + walnut + cottage cheese bowl, or add it to your keto pancake batter (as an alternative to cream cheese). We hope these help!

10. Atkins Strawberry Protein-Rich Shake

If you’re too lazy to make a great keto protein shake from scratch, why not grab this ready-to-drink shake from Atkins? There are many reasons to love and buy this healthy keto snack drink: It has only 2g of net carbs, is made of high-quality protein, contains no artificial growth hormones, and best of all ― it comes in a delicious strawberry flavor.

11. 4th & Heart Ghee Clarified Butter with Himalayan Pink Salt

Grass-fed ghee is one of the best foods to eat on a keto diet. Aside from being high in healthy fat, this ghee product from 4th & Heart is antibiotic-free and hormone-free.

Since it has a high smoke point, you can use it to make the best keto recipes like fat bombs, roasted veggies, cookies, and creamy beverages.

12. Trader Joe’s Cauliflower Thins

2 pieces of these cauliflower thins contain only 1g of net carb plus other nutrients like calcium, iron, and potassium. Trader Joe’s features these snacks as a wonderful bread substitute.

For less than $4, you get a great keto snack that can be used in many ways: For avocado toasts, tortillas, and more.

13. Pure Protein Nacho Cheese Puffs

These low-carb cheese puffs are a fantastic ketogenic diet treat if you’re craving a crunchy protein-packed delicious keto snack.

One bag has 18g of protein so we think this would be nice to eat before or after an outdoor run. Here’s also why this on-the-go keto snack is worth it: They’re free of artificial flavors, colors, and sweeteners.

14. Napoleon Garlic Olive

Olives are known to be one of the best keto snacks because they contain lots of fats and health-boosting plant compounds. Tangy and salty, olives can be used as toppings for your keto pizza or salad.

They can also be paired with cheese for a boost in fat and protein. Napoleon mentions that its garlic olives are perfect for daily use.

15. Nature’s Eats Pecan Halves

It’s hard not to love pecan nuts. They’re very low-carb and rich in potassium, an important mineral that ensures normal cell function. So go ahead, grab this great keto-friendly snack from Nature’s Eats.

A pack should keep you satisfied throughout your week. Chop them up and use them for your low-carb dips, dressings, baked goods, and smoothies.

16. Great Value Keto Chocolate Trail Mix

Do you know why trail mixes make great keto snacks? It helps supply nutrients into your keto diet, thanks to its combination of nuts and chocolate chunks.

Trail mix is also portable ― you can snack on them no matter where you’re going! Since not all options are ketogenic diet-friendly, we recommend this product from Great Value.


Stock up on these keto diet snacks. They’re fantastic especially for those who are on a budget. Did we miss anything? Tried a great keto snack above and loved it? Let us know your thoughts by commenting below.

17 Low-Calorie Keto Snacks You Can Make at Home

What’s more satisfying than a delicious snack? If you’re on the keto diet, you’ll be happy to know that there are 17 healthy and low-calorie keto snacks that can be made at home. These 17 keto snacks will help keep your hunger at bay so you don’t give in to temptation!

Looking for low-calorie keto snacks to stay in ketosis and within your limits? These 17 tasty options are easy to make with simple ingredients.

Snacks can curb between-meal hunger and make keto all the more enjoyable. But frequent snacking can have its downsides, too. For instance, you could easily go overboard with the calories and even carbs if you choose the wrong kind of food. That’s why going for healthy, low-calorie keto snacks is your best bet.

The term “low-calorie” usually means 40 calories less per serving. But to make things easier for you, let’s just say that a keto diet snack of up to 150 calories is good enough to fall under this category. There are plenty of keto recipes that provide a tiny amount of calories per serving, so you won’t see a shortage of low-calorie options in the snack department on keto.

With that said, here are 17 of the best low-calorie keto snacks to try. You’ll find all kinds of keto food, from sweet and creamy to salty and crunchy. Enjoy!

1. Keto Granola Bark

The crunchiness of granola paired with the addictive flavor of sugar-free dark chocolate make this granola bark hard to resist.

It’s also quite easy and quick to make with two simple ingredients: Keto Chocolate and Keto Granola. Make this ahead and store any bits for when you feel those cravings hit. You’ll be happy to learn that most of its calories come from fat, some of which in the form of MCTs.

Nutrition: 141 calories | 15.6g fat | 0.4g net carbs | 0.9g protein

2. Keto Fruit and Granola Parfait

Another granola-based healthy snack to try is this one made with just five ingredients. It’s creamy, crunchy, and protein-rich to keep you full and satisfied.

It also provides micronutrients and antioxidants thanks to the berries and, of course, granola. A fantastic option for lunch, afternoon, and after a workout.

Nutrition: 129 calories | 5.1g fat | 7.5g net carbs | 11.5g protein

3. Healthy Keto Chicken Salad

This keto dinner recipe is low in calories but high in protein — which is why it can double as a between-meal snack for the worst of hunger pangs.

You can make it with leftover chicken or roasted chicken legs. Either way, it’s super creamy, delicious, and great for a wide range of occasions.

Nutrition: 143 calories | 11.7g fat | 0.3g net carbs | 9.6g protein

4. Keto Cucumber Salad

Here’s another salad recipe that can double as a low-calorie keto snack. Cucumbers are naturally pretty low in calories, so you can enjoy them liberally on the keto diet.

Paired with things like sour cream and olive oil, cucumber salads are a healthy keto snack option that keeps calorie intake low.

Nutrition: 80 calories | 10.2g fat | 4.7g net carbs | 1.5g protein

5. Dairy-Free Matcha Latte

Following a vegan keto diet? Liquid snacks like these are great on-the-go or when you need some quick nourishment. Made with four simple ingredients and no added sugar, this is one of the easiest snacks you can prepare when you’re in a hurry.

It contains MCT oil to give you a quick energy boost along with antioxidant-rich matcha powder. Feel free to add a sweetener of your liking here if that’s what you prefer.

Nutrition: 97 calories | 6.5g fat | 3.2g net carbs | 0.3g protein

6. Keto Yogurt

This isn’t yogurt in the traditional sense of the word. It’s actually a mixture of sour cream, heavy cream, and flavorings. The taste and texture fall somewhere between Greek yogurt and a creamy dessert, which we’re sure you’ll love. This can be made way ahead and enjoyed any time of the day.

Nutrition: 149 calories | 14.8g fat | 5.2g net carbs | 2g protein

7. Keto Garlic Bread

If you love cheesy flavor and crunchy snacks, then you’re sure to enjoy this keto-friendly garlic bread. It’s made with a variation of fathead dough that’s flavored with garlic. It’s tasty enough on its own, but it can go well with a low-carb dip of your liking. This low-calorie keto snack is great between meals, parties, and outings.

Nutrition: 122 calories | 9.6g fat | 2.9g net carbs | 6.3g protein

8. Easy Keto Brownies

You won’t believe how easy it is to make these keto-friendly snacks. Despite taking little effort and time to prepare, these brownies taste and look like chocolate desserts should — decadent! Enjoy them anytime those cravings for something sweet hit. At only 145 calories per brownie, you won’t have to feel guilty about enjoying dessert.

Nutrition: 145 calories | 13.7g fat | 5g net carbs | 2.7g protein

9. Keto Beef Jerky

You can easily find prepackaged low-carb jerky in stores and online. But nothing beats homemade jerky when you’re looking for the best flavor and texture. Enter this keto-friendly beef jerky made with top round beef and flavored with coconut aminos. It takes time and patience to prepare, but it’s worth it. At only 70 calories per serving, feel free to enjoy two.

Nutrition: 70 calories | 1.1g fat | 0.9g net carbs | 13g protein

10. Best Keto Bagels

Bagels are another great keto snack option. These are low in carbs thanks to almond flour. They’re also delicious on their own thanks to mozzarella and cream cheese in the dough. Enjoy them on their own or with a little bit of spread of your liking to avoid adding to the calorie count. We suggest a small pat of butter or maybe even a bit of avocado.

Nutrition: 128 calories | 10.2g fat | 1.8g net carbs | 6.9g protein

11. Blueberry Lemon Smoothie

Sweet and slightly sour, this low-calorie smoothie is a great option when you need something refreshing between meals. It’s also quite nutritious since it’s made with wholesome ingredients like coconut milk, blueberries, and lemon juice. Ready in five minutes or less, have this when you need something quick or portable.

Nutrition: 119 calories | 9.7g fat | 5.9g net carbs | 0.7g protein

12. Mini Frittatas with Mushrooms

These baked frittatas can be made ahead and enjoyed throughout the week. One frittata provides below 150 calories but lots of fat and protein. The best keto snacks when you’re in need of something no-fuss, no-mess. You can even bring this to work or school. Reheat in the microwave and it’ll taste as fresh as it did straight out the oven.

Nutrition: 136 calories | 9.1g fat | 2.6g net carbs | 11.3g protein

13. Keto Fathead Pizza

We know it’s probably hard to believe pizza can be a low-calorie and low-carb snack. But it’s true. This fathead dough pizza has less than 80 calories per serving and is super tasty. All you’ll need is cheese, eggs, and coconut flour to make it and a bit of pepperoni on top. Freeze any leftovers for later.

Nutrition: 71 calories | 4.2g fat | 1.9g net carbs | 4.5g protein

14. Keto Coffee Cake

Coffee cake is the perfect snack for coffee breaks and tea time. This one is very low in carbs at only 0.9g per serving. Its calorie count is pretty impressive, too. You can make this dessert/snack days ahead to enjoy throughout the week and not feel guilty about it ever.

Nutrition: 118 calories | 11.6g fat | 0.9g net carbs | 2.3g protein

15. Cookie Dough Fat Bombs

Most keto fat bombs are high in calories since their main ingredient is fat, after all. But these ones have only 112 calories per bomb. These keto fat bombs are made by combining butter, almond meal, and our Keto White Bar. Have one bomb any time you feel hunger hit or crave something sweet. You’ll get saturated fats like MCTs and other healthy fats for an added boost of energy.

Nutrition: 112 calories | 11g fat | 0.9g net carbs | 2.2g protein\

16. Peppermint Meringues

These popular Christmas treats are an all-around perfect keto snack since they have barely any carbs… and calories! At only 19 calories per meringue, you can enjoy these as much as you want. Bear in mind they’re made with fiber syrup, so having too much can cause digestive upset.

Nutrition: 19 calories | 0g fat | 0.5g net carbs | 0.2g protein

17. Keto Chocolate Almond Wafers

These almond wafers are made with Keto Chocolate and cocoa powder for a burst of dark chocolate flavor. You’ll love the soft texture and decadent flavor of this low-calorie keto snack. Have one or even two wafers if your calorie count allows it.

Nutrition: 96 calories | 9.9g fat | 0.8g net carbs | 1.4g protein


Snacking on a keto diet is perfectly acceptable. It’ll help you stay in ketosis and satiated throughout the day. However, it’s best to choose low-calorie snacks so you don’t go over your daily calorie limit. 17 Healthy & Low-Calorie Keto Snacks You Can Make at Home.

17 Low-Calorie Keto Snacks You Can Make at Home 17 Ways to Keep Yourself from Overeating on a Ketogenic Diet 17 High Protein, No Carb Foods for Weight Loss 17 Tasty Low Carb Breakfast Recipes 17 Calories in Dates

– How Many Carbs Are In A Date? 17 Best and Worst Drinks for Your Bodyweight 17 Reasons Why Coconut Oil Is Bad For Health 18 Things To Know Before Starting a Whole30 Nutrition: 112 calories | 11g fat | 0.88g net carbs | 21g protein 17 Low-Calorie Keto Snacks You Can Make at Home 17 Ways to Keep Yourself from Overeating on a Ketogenic Diet 17 High Protein, No Carb Foods for Weight Loss 17 Tasty Low Carb Breakfast Recipes 17 Calories in Dates – How Many Carbs Are In A Date? 17 Best and Worst Drinks for Your Bodyweight 17 Reasons Why Coconut Oil Is Bad For Health 18 Things To Know Before Starting a Whole30 Nutrition: 96 calories | 0g fat | 0.53g net carbs | 21g protein 19 Things That Will Happen When Going On The Paleo Diet.

10 Late Night Keto Snacks For Better Sleep & Health

It can be difficult to find snacks that are keto-friendly and good for you. This blog post is all about 10 late-night keto snacks that will help you sleep better and improve your health!

Being on a low-carb diet won’t make you immune to late-night hunger. Check out these late-night keto snack ideas for safer midnight munching.

You probably know after-dinner eating isn’t exactly healthy. And you are right in thinking so. Studies show late-night snacking can lead to weight gain and other metabolic problems if left unchecked. That’s likely because our metabolism slows down after dusk as our bodies prepare for sleep.

But what when you really, really need that one small grub before you can finally hit the sack at 2 a.m.? Then there are a couple of late-night keto snack ideas that won’t ruin your metabolism or kick you out of ketosis.

Occasionally enjoying these morsels in moderation is perfectly fine. Heck, they may even help you sleep better if they contain the right nutrients and compounds.

With that said, you’re probably now wondering how a healthy after-midnight snack looks like.

What Makes a Good Late-Night Keto Snack?

A good late-night keto snack should be low in calories but nutrient-dense. According to a review article in Nutrients, eating evening meals of ~150 calories does not appear to be harmful. In fact, it may promote muscle growth and cardiovascular health. Nutrient-dense foods tend to be low in calories but rich in vitamins and minerals.

Another thing to look for in your keto snacks is fiber and protein — two highly satiating nutrients. Some protein sources may even contain amino acids that are necessary for the synthesis of hormones/neurotransmitters necessary for sleep like serotonin and melatonin.

A keto late-night snack is also ideally something you can eat immediately or that is easy to prepare. And, it goes without saying, your keto bedtime snack should also be as low in carbs as possible; you don’t want to raise your blood sugar levels when your body is in night fasting mode.

So, what makes a great keto snack before bed? Read on to find out.

10 Best Late-Night Keto Snacks

These 10 late-night keto snack ideas are healthy, nutritious, easy to prep, and low in calories. Many contain ingredients that can promote better sleep.

1. Avocado half

A half of an avocado can be enough to curb those late-night cravings. This staple keto veggie is creamy, fiber-rich, and provides a little bit of protein to boot. It also contains B vitamins, which are known to promote restful sleep. Enjoy it as it is, as guacamole, like avocado toast, or blended into a smoothie.

Nutrition: 160 calories | 14.7g fat | 1.8g net carbs | 2g protein.

2. Greek yogurt

Plain, whole milk Greek yogurt is richer in protein and fat than regular yogurt. This is one reason it’s so popular on keto. It’s also a good source of potassium, calcium, and magnesium — minerals associated with better sleep. Enjoy a 3.5oz serving alone or with a couple of berries and sugar-free syrup and you won’t go to bed hungry.

Nutrition: 97 calories | 5g fat | 3.9g net carbs | 9g protein.

3. Aged cheese

Cheddar, Gouda, and Gruyere are examples of aged cheeses you can and should enjoy before bedtime. Not only is this kind of cheese low in milk sugar but it’s high in calcium.

One slice of cheddar, for example, will give you almost 200 mg of this sleep-promoting nutrient. Aged cheeses also have high concentrations of tryptophan — an amino acid that’s a precursor to melatonin, a sleep hormone. Of course, cream cheese with bread or crudités is good, too.

Nutrition: 115 calories | 9.4g fat | 0.5g net carbs | 6.7g protein.

4. Almonds

Most nuts are healthy and convenient keto snacks before bedtime. But almonds are special because they also contain phytomelatonin, which is melatonin of plant origin that may help promote sleep. Besides that, a 1oz serving of almonds has good amounts of protein and fiber to keep you full. Other ways to have almonds before bedtime: as nut butter, almond flour crackers, or almond milk.

Nutrition: 164 calories | 14.2g fat | 2.5g net carbs | 6g protein.

5. Buttered Keto Bread

A trusty classic among low-carb late-night snacks, easy to prepare low-carb bread with a pat of butter can help you sleep better by increasing butyrate levels in your gut and your brain.

Butter is naturally rich in this fatty acid, while keto bread often contains loads of fiber to support butyrate production in the gut. The nutrition below is for one pat of butter with one slice of Golden Wheat Keto Bread. And if you love crunchy keto snacks, making low-carb butter toast is another option.

Nutrition: 110 calories | 9g fat | 0g net carbs | 6g protein.

6. Peanut butter and celery

Two tablespoons of peanut butter with a stick of celery provide lots of protein, fiber, and fat. The calorie count of this crunchy keto snack is a little higher than with other ones on this list, but that can be a good thing if you’re really hungry. The crunchiness of celery paired with the creaminess of peanut butter (or different nut butter) is also great when you’re hit with those middle-of-the-night cravings.

Nutrition: 191 calories | 16.4g fat | 5.6g net carbs | 7.2g protein.

7. Hard-boiled eggs

A source of quality protein, hard-boiled eggs can definitely curb midnight hunger. One hard-boiled egg has over 6g of this nutrient and is a source of the amino acid tryptophan we talked about earlier. Another benefit of course is that it’s practically a zero-carb food so you don’t have to worry about raising your glucose levels. Enjoy as-is or, if you must, as egg salad or deviled eggs.

Nutrition: 77 calories | 5.3g fat | 0.5g net carbs | 6.2g protein.

8. Coconut milk

Sugar-free coconut milk you see sold in cartons can also beat that keto late-night hunger. Its fat content is not only great on a low-carb diet but also highly satisfying. Not only that, the fat in coconut milk is mostly lauric acid, which studies show can help promote better sleep. Just around 3 fl oz of coconut milk is all you need to get 15g of its fat along with around 3g of protein. Drink up as is or make yourself a smoothie or maybe even hot cocoa with it.

Nutrition: 169 calories | 15.2g fat | 3.3g net carbs | 3.3g protein.

9. Dark chocolate

Sure, chocolate is a source of caffeine, but it only contains a small amount compared to coffee. It also contains tryptophan and serotonin, which are both important for restful sleep. If you choose the right kind of chocolate — sugar-free and dark — you’ll curb sweet cravings and stay in ketosis. Just check out the nutrition info below for our Keto Dark Chocolate to see why.

Nutrition: 120 calories | 11g fat | 1g net carbs | 2g protein.

10. Fat Bombs

They may be small, but they sure do pack a nutritional punch like no other. Fat bombs are a great source of filling fat, as their name implies. They typically have a good balance of different kinds of fat, a little bit of protein, and barely any carbs. You can make them in advance and keep them in the fridge for midnight munchies. If you’re new to fat bombs, check out this recipe for cookie dough fat bombs made with almond flour (or meal), keto bar, and butter. See their nutrition info below.

Nutrition: 112 calories | 11g fat | 0.9g net carbs | 2.2g protein.


Just because you’re on a keto diet, doesn’t mean you won’t get hungry at night.

It’s ok to succumb to occasional late-night snacking as long as you do so with a healthy keto meal. Ideally, you’ll want to have an arsenal of good-for-you foods in your fridge and pantry for those types of cravings. 10 Late Night Keto Snacks For Better Sleep & Health.