What can you snack on when on a low-carb diet?
Certainly not the stuff other people usually eat – like pastries, fruit or sweets. Don’t despair though. Many low-carb snack options are available – you just need to get used to them.
Below are some ideas for different situations, for example, when you are out and about, or when at home but don’t have time to cook.
Net carb counts and recipes are included.
Download printable list of low-carb snacks >>
Low-carb snacks, ready to eat
Finding low-carb snacks when you are out and about is the most difficult part. Here are some ideas for simple snacks you can get from most supermarkets.
1. Nuts
Nuts like macadamia, Brazil nuts, walnuts, hazelnuts and almonds make a perfect low-carb snack. Avoid cashews, chestnuts and pistachios – they are higher in carbs.
Quick tip – buying nuts in bulk is cheaper than in small packets. Stock up in advance and then stash some in your bag as an emergency supply.
2-4g net carbs per 30g (1oz)
2. Cheese
Some supermarkets stock mini-cheese portions, of 30-60g (1-2oz). Any hard cheese makes a good low-carb snack. In the UK, Cheestrings and Babybels are good choices.
0-0.5g net carbs per 30g (1oz)
3. Olives
Olives are naturally high in fat and low in carbs. Available from most supermarkets. They work really well together with hard cheese too.
1-2g net carbs per 60g (2oz)
4. Celery
Celery is not the most exciting vegetable, but it is crunchy in a rather satisfying way. Jazz it up with blue cheese or sour cream dip.
1g net carbs per 60g (2oz)
5. Full-fat yoghurt, plain or Greek
Full-fat yoghurt is reasonably low in carbs. Beware its sneaky low-fat brothers though – likely to be laden with sugar. Always check labels.
5-6g net carbs per 90g (3oz)
6. Cherry tomatoes
These lovely bite-size tomatoes are a great snack on their own, or combined with cheese, plain yoghurt or sour cream.
2g net carbs per 60g (2oz)
7. Berries
Berries stand in for fruit on a low-carb diet. The best ones are blackberries, strawberries, blueberries and raspberries.
4-6g net carbs per 90g (3oz)
Related post: Low-carb berry recipes
8. Cold meats
Choose sliced whole meats such as ham or turkey breast, rather than processed or reconstructed versions. Carb counts should be close to zero.
0g net carbs
9. Prawns
Many shops now sell prawns in small snack-size packs, often with a dip. Net carbs in prawns are negligible, but check the info for the dip if there is one.
0-1g net carbs per 90g (3oz)
10. Pepperoni sticks
Most shops sell small pepperoni sticks. They are packed full of nasty chemicals but contain hardly any carbs. Ok choice as a last resort.
0-0.5g net carbs per stick
Low-carb snacks from specialist shops
Plan in advance to find some less common low-carb snack options online and in specialist shops. Hoard them at home for when you need a low-carb snack.
11. Biltong
Biltong is a South African dried meat snack. Unlike jerky, Biltong marinade contains very little sugar.
0-3g net carbs per pack
12. Pork scratchings
Crispy, fatty, salty, zero-carb – what’s not to like? Pork scratchings help to fill the gap left by potato crisps. They are known as pork rinds in USA.
0g net carbs
13. Sugar-free protein shakes
Sugar-free protein shakes taste as good as milkshakes! Jazz them up with unsweetened cocoa powder, crushed berries, cream and sweetener. Try sugar-free, low-carb protein powder by Isopure or Atkins Advantage.
1-3g net carbs per portion
14. Sugar-free chocolate
Yes – you can have chocolate on a low-carb diet! It’s sugar that you should avoid, not the cocoa.
For example, Cavalier Belgian chocolate has about 3-4g net carbs per 40g bar. Sugar-free candy bars are also available. Atkins range is very popular and suitable for all low-carb diets, not just Atkins.
1-4g net carbs per bar
Related post: Chocolate on a low-carb diet
15. Seaweed
This option is novel, but seaweed is actually a “superfood”, packed with vitamins and nutrients. Available salted and dried from Asian grocers, as sushi sheets or in loose form. The taste is unusual, but nice once you get used to it.
1-5g net carbs per pack
16. Sugar-free jell-o
Sugar-free jell-o is a great low-carb snack, which will also help satisfy your sweet tooth. Make from scratch with gelatine and flavourings, or get sugar-free packets online.
0g net carbs
Low-carb snacks you can make at home quickly
Snacking is easier when you are at home. Here are some ideas for almost instant snacks.
17. Boiled eggs
Eggs are a perfect easy low-carb snack. Jazz them up with full-fat mayo or sour cream, or try making devilled eggs.
0.5g net carbs per egg
18. Avocado
Avocados are low in carbs and high in fat. Mash them up with a bit of salt and pepper, or make into a dessert by adding sweetener and cocoa powder instead (yes, seriously!).
2-4g net carbs per avocado
19. Tuna
Tuna is the darling of bodybuilders for its high protein content. Like any whole fish, it has zero carbs. Tuna in olive oil tastes much better than versions in water or brine.
Related post: 15 ways to dress up a tin of tuna
0g net carbs
20. Peanut butter
Sometimes, a couple of spoonfuls of unsweetened peanut butter is all you need to get you through the afternoon.
Add some sweetener like sucralose to make it into a sudden instant dessert!
1g net carbs per 1 tbsp
Low-carb snacks to make in advance
Here’s a quick round-up of low-carb snack recipes from around the web.
Make these in advance and keep in the fridge for when the snack cravings strike.
21. Mascarpone mousse
Mix mascarpone (or cream cheese) with sweetener and sugar-free cocoa powder for an instant sweet low-carb snack.
RECIPE:Â Keto mascarpone mousse recipe
2g net carbs per serving
22. Flax crackers
This fantastic recipe includes 2g net carbs PER BATCH of crackers! Perfect substitute for bread- with hardly any carbs.
RECIPE:Â Rosemary and sea salt flax crackers
by Mellissa Sevigny at I Breathe I Am Hungry
0.1-0.3g net carbs per cracker
23. Low-carb cheese straws
Make low-carb cheese straws with flax, almond flour and lots of cheese.
RECIPE:Â Low-carb cheese straws
0.2g net carbs per straw
24. Cheddar crisps
If you can make crisps (that’s chips if you are in USA) out of potatoes, then why not out of cheese?
RECIPE:Â Spicy Cheddar Chips
by the great low-carb recipe guru Carolyn Ketchum, at All Day I Dream About Food
0g net carbs
25. Low-carb sausage balls
Sausage meat with cheese, baked into a gooey ball of goodness.
RECIPE:Â Low-carb sausage balls
0.5g net carbs per ball
26. Low-carb Scotch eggs
Boiled eggs wrapped in sausage meat – perfect little parcel of protein and fat.
RECIPE:Â Low-carb Scotch eggs
1g net carbs per portion
27. Biscuits (cookies if you are American)
Low-carb biscuits are a great way to snack. Here are some of my recipes: amaretti almond biscuits, flourless chocolate biscuits and a savoury option – cheddar pumpkin biscuits.
0.3-1g net carbs per biscuit
28. Chocolate brownies
Talking of biscuits, why not try brownies too? Yes, they are also low-carb!
RECIPE:Â Low-carb brownies
2.5g net carbs per brownie
29. Parmesan puffs
Similar idea to cheese chips – Parmesan cheese plus egg white, fried in oil. Genius!
RECIPE:Â Parmesan puffs
0.1g-0.2g net carbs per serving
30. Courgette (zucchini) chips
Talking of crisps again, courgettes can also play for a potato!
RECIPE:Â Baked zucchini chips
from Vittles and Bits blog.
2-3g net carbs per serving
Download printable list of low-carb snacks >>
https://www.sehatapni.com
Love this. If anyone wants to explore more in relation to this – look no further than @embersnacks.com
Can U drink any alcohol while on this diet?
Hi,
I just strated the Atkins 20. I’m confused. Can I eat tomatoes in phase1?
I know it said all protein, cheese, green vegetables, and nuts/seeds.
Tomatoes are fine – they are salad vegetables with a fairly low carb count. Here’s the full list of Atkins 20 foods, it does include tomatoes: https://www.atkins.ca/how-it-works/atkins-20/phase-1/low-carb-foods
I’ve been low carb for about 10 months. I do occasionally cheat on special occasions (can you say “chocolate brunch buffet”?), but day to day, I’m pretty religious about it. I’m down about 45lbs, so about a pound a week, and my exercise regime hasn’t changed at all (and has possibly gotten worse!). I had some pretty bad physical cravings for about the first 2 weeks, but after that, it was more a matter of overcoming habit, not real cravings. I’ve got 2 folks doing it at work now too, and we share ideas, hardships (girl scout cookie season), and recipes. This site has been a great help, especially for my friends just getting started.
Hi Susan, that’s a fantastic result – wow! You are so right about habits being stronger than cravings. I struggle with that too sometimes, especially when it comes to “treating yourself” with something sweet. I am very glad you found the site useful. I wish you even more continued success with your diet!
Just had my first lo-carb breakfast, stumbled onto this site, feeling encouraged. Can’t wait to start feeling lighter and more energetic. Lots of great snack suggestions , wish me luck!
Best of luck with your diet Lori!
Best of luck Lori. I just started and in 7 days I lost 4-1/2 lbs. stumbled across this site and thrilled to see all the things I can make.
Great results Jane – and thank you for sharing! I am so glad you are finding the site useful. Best of luck with your diet!
Great low carb snack is hard boiled eggs .
I make my hard boiled eggs for the week and then store in the fridge .
When ready to peel I use my new Egg Stripper I purchased from HSN and it peels 5 eggs in under 10 seconds . How easy is that …
I think there is a web site http://www.eggstripper.com
Made my life easier
That egg peeler looks great! Can’t find anywhere. I am lazy so but the peeled ready to eat organic ones at Costco
I’ve been on keto for 39 days. ( 5 1/2 weeks) not one day of cheating at I’m only down 8lbs. Which all came off in the first two weeks! Why haven’t I lost any more!
Ah – the dreaded weight-loss plateau! This can happen to any of us. Have a look at this article for reasons why your weight loss may have stopped, and what to do about it: https://www.ruled.me/ketogenic-diet-weight-loss-plateaus/
I hope you can push through it soon – best of luck!
i would lower your calorie intake try that. because you can eat quite a bit of calories on Keto for phase 1 and 2 i would lower it to 1000 or under and increase physical activity,
The problem I have with the low carb diet is that without some carb I can’t get going until 2 or 3pm..not very realistic..I work days again starting in 2weeks.
Hi, have you tried ketogenic low-carb, like Atkins or Keto? Once you are in ketosis, your energy levels will soar. I find that my energy is consistently high now, even if I skip a meal. When on carbs, I also used to have to eat every several hours, otherwise I would be tired and hungry.
Atkins all the way for me–works well–happy–happy;;
That’s great! I agree – Atkins is still the best 🙂
I have followed a low carb diet for 8 weeks and have lost 8lb in weight – average of 1lb per week. I have not exercised as such, just walked a little bit more. I make sure that I eat between the hours of 8am or even earlier, and 6pm latest.
When I see the scales changing so quickly, it 100pct makes up for the things I miss – bread, unhealthy munchies etc – I miss them, but my brain cuts off the food pangs when I see the scales in my mind.
I am female, aged 62 and the baby fat around my middle was the first to go. Just make sure you never go hungry and you cant fail.
Dear Sandra – what a fantastic result! Thank you for sharing your story with us. It’s really inspiring for those who are still struggling. I hope low-carb continues to work great for you!
Ive done this for a week but havent seen results yet, how long will it take to see results please?
Hi Crystal,
It really all depends on the individual – there are so many different factors at play when it comes to weight loss.
Are you on a ketogenic diet (20g of carbs a day or less)? If yes, are you already in ketosis?
This is really great information! Thanks I’ve been doing this for about 7 weeks and I’ve lost 18 lbs!
What an amazing result! Well done and thank you for sharing! I hope the diet continues to work well for you 🙂
What are the portion sizes for these snacks? Such as the deli meats?
Hi Kat, portion size is listed for each type of snack, unless it is zero-carb – in which case portion size doesn’t matter, as it would be zero-carb anyway.
Does low carb diet have any bad effect on the health
No. Low-carb is a healthy diet – provided you follow its guidelines and recommendations. It’s important to choose fresh whole foods over processed foods, and to include plenty of high-vitamin and high-fibre low-carb vegetables.
If you have any existing health conditions, or are on any medications, definitely consult your doctor befor starting the diet.
It can. It depends upon your specific dietary needs for your body. Everyone is different. Consult your physician first.
I agree that everyone is different.
However, I am not sure how a low-carb diet could harm health – IF the individual is generally in good health with no existing medical problems AND they follow the recommended low-carb best practice guidelines, such as eating lots of low-carb veggies and drinking plenty of water.
Am I missing something obvious?
Only if you stay on it for long periods but big fat is also unhealthy
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I’m on low carb diet for 3 weeks and I’m feel absolutely fantastic loads of tasty food
Well done! Best of luck with your diet, I hope you will achieve your goals soon.
So glad I found this site. Magic for a newbie!
Thank you Eileen! Best of luck with your diet.
Yes i agree
Luckily I have found huge list of zero & low carb foods in andriod play store.
https://play.google.com/store/apps/details?id=com.bitapps.carb.foods.health.life&hl=en
you will really found it useful as it has real big list of foods.
Great, thanks for sharing!
Thank you so much for sharing this!
awsome ideas am going to try this along with the gym that I attend need to cut out the Bread,Rice,Potato,and pasta which has been a big part of my diet
Good bye carbs! Best of luck with your diet Martin!
great receipies
Thanks Rolande 🙂
Love the low carb recipes. Just started so i need all the help i can get. thanks
Thanks Gina! Best of luck!
Love this collection!! thanks so much, great ideas!!! 🙂
Where are recipes?
The last ten snack ideas on the list include links to recipes.
Zucchini Chips with Smoked Paprika is a variation of the recipe you’ve mentioned. You can see it at http://alldayidreamaboutfood.com/2012/10/zucchini-chips-with-smoked-paprika.html.
I’m roasting aubergine at the moment, but the zucchini is draining and ready to go next.
Great, many thanks James!
I’ve passed this snack list on to my FB friends. I offer online support groups and a lot of folks really want low carb options….I’ll refer back here as often as I can.
Come check my page out- Give me a “LIKE” ~ I offer a lot of tips, motivation, and online support!
Thanks.
Thanks Timi 🙂
What a fantastic go- to guide for snacks.
Thank you Libby!
Thanks for including my spicy cheddar crisps! Pinning this…
Thank YOU for the recipe and for sharing my post 🙂
You cant not lose any weight unless you are not following the diet correctly or not overweight. Ive lost 6 lbs in 4 days as overweight
Great result! Thanks for sharing.