Real-world examples of 3 examples of keto snacks for meal plans

Instead of memorizing a hundred different snack ideas, it’s much easier to learn a few anchor patterns and then plug in ingredients you like. Here are three of the best examples of keto snack patterns you can reuse all week:

• A fat + protein snack (keeps you full and steady)
• A crunchy + creamy snack (great for cravings)
• A sweet-but-low-carb snack (for when you miss dessert)

Within each pattern, we’ll walk through real examples of 3 examples of keto snacks for meal plans, then expand with several variations so you end up with 6–8 concrete options you can rotate.

Example of fat + protein: the workday lifesaver snack

When people ask for examples of 3 examples of keto snacks for meal plans that actually keep them full, I almost always start with a fat + protein combo. This is the snack that saves you at 3 p.m. when the office donuts appear.

Think of it as: "something rich” + “something savory".

Here are some of the best examples in this category:

1. Hard-boiled eggs with mayo or avocado

This is the classic, zero-drama keto snack. You can meal prep a batch of eggs on Sunday and be done for the week.

A simple version:

• Two hard-boiled eggs, sliced
• A spoonful of mayo or mashed avocado on top
• Salt, pepper, maybe a sprinkle of paprika or everything bagel seasoning

Why it works:

• Eggs bring protein and fat
• Mayo or avocado adds extra fat and flavor
• Very low carb, portable, and cheap

According to the U.S. Department of Agriculture (USDA) nutrient data, one large egg has less than 1 gram of carbs, which makes it a very keto-friendly base ingredient.

2. Deli turkey roll-ups with cheese and mustard

If you like something more sandwich-like, this is one of the best examples of a grab-and-go keto snack.

You simply:

• Lay out a slice of deli turkey
• Add a slice or strip of cheese
• Spread a thin layer of mustard or mayo
• Roll it up and secure with a toothpick if needed

You can make a few of these in under 5 minutes. The key is to pick deli meat without added sugar or starchy fillers. Check the label for carbs per serving and avoid anything that looks like it belongs on a candy bar wrapper.

3. Canned tuna or salmon salad in lettuce “cups”

This one is great when you work from home or have a kitchen nearby.

You can mix:

• Canned tuna or salmon
• Mayo or Greek yogurt (if you tolerate dairy and can fit the carbs)
• Chopped celery or pickles
• Salt, pepper, and maybe lemon juice

Spoon the mixture into romaine or butter lettuce leaves. It’s a light, crunchy, and very filling snack.

From a nutrition standpoint, fatty fish like salmon can be a helpful source of omega-3 fats. The National Institutes of Health (NIH) notes that omega-3s may support heart health when included as part of an overall balanced eating pattern.

These three are strong examples of 3 examples of keto snacks for meal plans built around fat and protein: eggs, deli roll-ups, and fish salad. Once you master this pattern, you can swap ingredients freely.

Crunchy + creamy: examples of keto snacks for meal plans that kill cravings

Sometimes you’re not actually hungry; you just want texture. Something to crunch on, something to dip. This is where a lot of people accidentally fall out of ketosis with chips, crackers, and pretzels.

So let’s build keto-friendly crunchy + creamy pairs. These next examples include easy ways to satisfy that snack urge without blowing your carb budget.

4. Cucumber or bell pepper slices with guacamole

If you want a real example of a snack that feels like chips and dip without the chips, this is it.

Slice:

• Cucumber rounds or spears
• Bell pepper strips (red, yellow, or green)

Pair them with:

• Store-bought guacamole (check the label for added sugar)
• Or homemade mashed avocado with lime, salt, and cilantro

You get:

• Crunch from the veggies
• Creaminess and fat from the guac
• Fiber and micronutrients with very few net carbs

The CDC encourages including a variety of vegetables in your diet for overall health, and non-starchy vegetables like cucumbers and bell peppers usually fit well into keto meal plans when portioned appropriately.

5. Celery sticks with cream cheese or nut butter

This is a throwback snack that still works beautifully for keto.

Fill celery sticks with:

• Full-fat cream cheese, or
• Natural peanut butter or almond butter (no added sugar)

You get that salty crunch with a satisfying, rich filling. If you’re counting carbs tightly, measure out your nut butter; it’s easy to overdo.

6. Cheese crisps with a dip

Cheese crisps have exploded in popularity in 2024–2025 as keto and low-carb snacks have gone more mainstream. You can:

• Buy pre-made cheese crisps or cheese “chips” at most grocery stores
• Or bake your own by melting small piles of shredded cheese on a baking sheet until crispy

Pair them with:

• Salsa with no added sugar (watch the carb count)
• Sour cream mixed with taco seasoning
• Guacamole

These crunchy + creamy combinations are perfect examples of 3 examples of keto snacks for meal plans that feel indulgent but still fit a low-carb pattern.

Sweet-but-low-carb: examples include chocolate, berries, and more

Even hardcore keto fans get sweet cravings. The trick is to handle them without sliding into a full-blown sugar binge. These are real examples of snacks that feel like dessert but can still fit into a well-planned keto day.

7. Greek yogurt parfait with nuts and berries

If your carb allowance is a bit higher (for example, a more moderate low-carb plan), this can be an excellent snack.

Use:

• Plain, full-fat Greek yogurt (no added sugar)
• A few raspberries or blackberries
• A sprinkle of chopped walnuts or pecans
• Optional: a few drops of a keto-friendly sweetener like stevia or monk fruit

Berries tend to be lower in sugar than many fruits, and Greek yogurt adds protein. The Harvard T.H. Chan School of Public Health notes that fermented dairy like yogurt can be part of a healthy diet when chosen without lots of added sugar.

8. Dark chocolate with almonds

This is one of the best examples of a simple, realistic keto snack for chocolate lovers.

Choose:

• Dark chocolate that’s at least 85% cocoa, and
• A small handful of raw or roasted almonds

Keep the portion modest and check the label for carbs. You’re aiming for a square or two of chocolate, not half the bar. The fat and fiber from the almonds help this snack feel more satisfying than candy alone.

9. Chia pudding made with unsweetened almond milk

Chia pudding has become a big trend in 2024–2025 because it can be made ahead and customized.

Basic formula:

• 2–3 tablespoons chia seeds
• 1 cup unsweetened almond milk or coconut milk
• A few drops of low-carb sweetener
• Vanilla extract or cocoa powder

Stir, let it thicken in the fridge for a few hours, and you have a pudding-like snack that’s high in fiber and relatively low in net carbs. You can top it with a few sliced almonds or a couple of berries if you have the room in your carb budget.

These sweet-but-light options are strong examples of 3 examples of keto snacks for meal plans that help you stay on track when you’re tempted to raid the cookie jar.

How to plug these examples into a weekly keto snack plan

Let’s pull this together so it’s not just a list of ideas, but something you can actually use.

Think of your week like this:

• One fat + protein snack most days
• One crunchy + creamy snack when cravings hit
• One sweet-but-low-carb snack a few times per week

Here’s how a sample workday might look using real examples of 3 examples of keto snacks for meal plans:

• Late morning: Hard-boiled eggs with mayo and everything bagel seasoning
• Afternoon: Cucumber slices with guacamole
• After dinner (if still hungry or craving something sweet): A small chia pudding or a square of dark chocolate with almonds

On another day, you might rotate to:

• Late morning: Turkey and cheese roll-ups with mustard
• Afternoon: Celery with cream cheese
• Evening: Greek yogurt with a few berries and walnuts

By rotating these examples, you avoid boredom and give your body a mix of fats, proteins, and fiber-rich foods while keeping carbs in check.

If you’re following a stricter medical keto plan (for example, for epilepsy), work with a healthcare provider or registered dietitian. Clinical ketogenic diets can be more restrictive than lifestyle keto, and snack choices may need to be more carefully measured. The Mayo Clinic and NIH both emphasize that any restrictive eating pattern is best done with professional guidance, especially if you have underlying medical conditions.

Label-reading tips for keto snacks in 2024–2025

Keto snack products have exploded in the last few years. Bars, cookies, chips, candy, all labeled “keto.” Some fit well into a low-carb lifestyle; others are more marketing than reality.

When you’re choosing packaged snacks to add to your plan, look for:

• Clear carb info: Check total carbs, fiber, and sugar alcohols. Many people track net carbs (total carbs minus fiber and certain sugar alcohols), but responses to sugar alcohols vary.
• Short ingredient lists: The fewer unpronounceable ingredients, the better.
• Added sugars: Even “keto” snacks can hide sugar in syrups, honey, or fruit concentrates.

If you’re using packaged options, it can help to treat them as an occasional backup, not the foundation of your meal plan. The strongest examples of 3 examples of keto snacks for meal plans usually come from simple whole foods: eggs, cheese, veggies, nuts, avocado, and plain yogurt.

For general guidance on reading nutrition labels and understanding added sugars, the FDA and CDC offer straightforward, updated resources that apply even if you’re tailoring them to a keto pattern.

Quick FAQ: examples of keto snacks for real life

What are some quick examples of keto snacks I can keep at my desk?

Good desk-friendly examples include cheese sticks, small packs of almonds or walnuts, deli turkey roll-ups, and pre-portioned dark chocolate squares. These are simple examples of 3 examples of keto snacks for meal plans that don’t need refrigeration for long stretches (except the cheese and meat, which should be kept chilled during the workday).

Can you give an example of a keto snack under 5 grams of net carbs?

A classic example of this is two hard-boiled eggs with a spoonful of mayo, or a serving of cheese crisps with a few tablespoons of guacamole. Celery with cream cheese is another strong option that usually stays under 5 grams of net carbs, depending on the brand.

Are keto snack bars okay to use every day?

They can be convenient, but I’d treat them as backup options rather than daily staples. Many bars use sugar alcohols or fibers that can cause stomach upset for some people, and they may not be as satisfying as real-food examples like eggs, nuts, or tuna salad. If you include bars in your meal plans, balance them with whole-food snacks.

What are the best examples of keto snacks for travel days?

For flights or road trips, think non-messy and shelf-stable: beef or turkey sticks (no added sugar), nut mixes, cheese crisps, and small packets of nut butter. These are practical examples of 3 examples of keto snacks for meal plans you can pack ahead so you’re not at the mercy of airport pretzels.

How many keto snacks should I plan for in a day?

That depends on your hunger, activity level, and how big your meals are. Some people feel great with one snack, others prefer two. Use these examples as tools, not rules. If you notice you’re constantly snacking, it might be worth making your main meals more filling with extra protein and healthy fats.

If you start with these real examples of 3 examples of keto snacks for meal plans—fat + protein, crunchy + creamy, and sweet-but-low-carb—you’ll have a simple, repeatable structure that makes sticking to keto much less stressful. Pick two or three favorites from each category, stock your fridge and pantry, and your future self will thank you every time you open the fridge and actually know what to eat.