Healthy Fats, 26 Snacks To Eat On A Keto Diet!
It is always great when you discover there are healthy fats in your snacks to eat on a keto diet. However, diet or no diet, finding healthy fats to eat are an important aspect of life! While “fat” in general use to have a bad reputation, there are some healthy fats that serve a very beneficial purpose. But there are some unhealthy fats, that deserve a bad reputation.
The keto diet is a strict low carb diet. With such a significant reduction in carbohydrates, a keto diet eater must maintain their daily calorie needs by eating more protein and fat. Therefore, eating healthy fats becomes even more important for strict low carb diet eaters.
A keto diet works by putting the body in ketosis. Ultimately, your body will burn fat for energy instead of simple carbs. So, a strict low carb diet that is high in fat will ultimately result in a “ketogenic” type diet.
So, while I do not recommend a sudden switch to a strict keto diet unless needed for health concerns, there are some healthy fats and snacks to eat on a keto diet. These snacks can also be enjoyed in moderation on a low carb diet. If this is all new to you, you can learn how to start a low carb diet here.
1. Organic Sesame Butter – Nut Free Sesame Spread
This is nut allergy friendly nut butter that provides healthy fat. It is low carb, high fat, gluten-free, dairy-free, soy free, vegan, paleo, and kosher. So, unless you are allergic to sesame seeds, this creamy butter has got everyone covered. It is high in protein, calcium, iron and contain some omega-3 and omega-6 fatty acids. You can get this organic sesame seed butter in a chunky or creamy butter.
2. Fat Snax
Fat Snax reminds me of some of the Low Carb Diet Life Products. So, I know these Fat Snax are likely high on taste, calories, and healthy fats, but low on carbs.
- Low Carb Chocolate Chip
- Low Carb Lemony Lemon
- Low Carb Peanut Butter
- Low Carb Ginger & Turmeric
- Low Carb Variety Pack
3. “Fat Bomb” by FBomb
The all natural on-the-go fat bomb snacks are low carb, keto-friendly, paleo-friendly, gluten free, non-GMO, vegetarian-friendly, vegan-friendly, dairy-free, sugar-free, and peanut-free. With that said, they sell a high quality package of nut butters filled with healthy fats.
4. Raw Coconut Butter Spread
This coconut butter spread is raw, vegan, non-GMO, and keto! The best part is that it contains healthy fats. In fact, it contains the popular MCT oil used to induce ketosis on a keto diet. As a high fat food, oil, and butter, coconut is one of my favorite nuts to use, eat, and drink. This spread comes in a variety of popular flavors!
2 tablespoons serving = 16g Fat, 5g Carbs, 1g Fiber, and 3g Sugar
- Sampler Pack (Vanilla, Cinnamon, Chocolate)
- Coffee Macaroon
- Dark Chocolate & Sea Salt
- Very Vanilla
- Simply Cinnamon
- Pumpkin Spice
- Sweet Maple
5. Olives To-Go Pouch
Olives are the fruit of an olive tree. There it contains healthy fats and fiber that can be eaten on a keto or low carb diet. Olives are snacks to eat on a keto diet when you want something healthy, but salty. So, I enjoy olives on-the-go occasionally by themselves or toss them on a low carb pizza, low carb wrap, or low carb salad.
6. Artisana Organics Nut Butter
- Raw Pecan Butter with Cashews (Travel Squeeze Pack or Jar)
- Gluten-Free Raw Walnut (Travel Squeeze Pack or Jar)
- Vegan Raw Almond (Travel Squeeze Pack or Jar)
- Organic Raw Cashew (Travel Squeeze Pack or Jar)
- Coconut Butter (Travel Squeeze Pack or Jar)
- 4 – Sampler Travel Squeeze Packs
7. Hu Dark Chocolate Bars
The Hu Dark Chocolate Bars are not for everyone on a low carb diet. If you are keto, skip to the next chocolate option – it a better choice of snacks to eat on a keto diet. The Hu Chocolate Bars are low carb and they contain healthy fats.
One Serving: ½ Bar (11 net carbs, 8 grams of sugar)
I implement the keto diet for the health benefits, not the weight loss. So, depending on how I feel, I diet somewhere in between a strict low carb diet that typically lands me in ketosis and a regular low carb diet that just keeps me at a healthy weight. Therefore, I would personally eat about ¼ of the bar (or less) as one of my snacks to eat on a keto diet if wanted.
However, they are sweetened with a coconut sugar. Therefore, while they are okay to eat on a typical low carb diet in moderation, they are not really keto-approved unless you really exercise self-control and eat less than a serving size.
There are 8 flavors sold, but I only recommend 6:
- Simple Chocolate Bar
- Cashew Butter + Vanilla Bean
- Salty Chocolate
- Crunchy Mint Chocolate
- Hazelnut Praline Chocolate
- Almond Butter + Puffed Quinoa
- Variety Pack (8 Full-Size Bars)
8. Phat Fudge
Phat fudge is another brand of snacks to eat on a strict low carb diet. When incorporating healthy fats in a strict low carb diet, at times there may be a sacrifice in taste initially. Pure 100% cacao is chocolate before sugar and milk has been added, so by itself, it can be quite bitter in taste. While there are many dark chocolate health benefits, many of those benefits are lost when it is full of unhealthy sugars. Nevertheless, there are some good tasting healthy fats in these low carb chocolate bars that may be good snacks to eat on a keto diet.