Sweet Keto Snacks To Buy Or Recipes To Make Yourself
The ketogenic diet is all about cutting carbs and adding healthy fats in their place. Because of the severe drop in carbs also means a severe drop in sugar intake, most people assume that they can kiss dessert and sweet snacks goodbye on this low-carb diet. That's not necessarily the case. There are quite a few no-carb and low-carb sweeteners out there that can either be an ingredient in a keto recipe or a ready-made keto snack.
We've scoured the internet to bring you our favorite sweet keto-friendly snacks. Some you'll grab for a quick bite, others need a little more prep, but all of them are delicious with just a handful of net carbs.
Sweet Keto Snacks To Buy
Our top seven keto sweets you can buy in the store will open your eyes to the possibilities on this diet. While we don't advocate eating sweets every single day, each of these suggestions will hit the spot when the craving strikes without kicking you out of ketosis. Sweeteners include monk fruit, stevia, erythritol (Swerve), and xylitol. Most of them are either no-sugar or no-added sugar.
Just because these cookies come in a package doesn't mean they're crunchy. These soft-baked double chocolate chip cookies are a fudgy sweet treat we can all get behind.
Serving Size: 1 cookie
Fat: 8g
Carbs: 5g
Net carbs: 2g
Protein: 2g
vegetarian, grain-free, gluten-free, sugar-free, soy-free.
If you've miss dunking your Oreos into a glass of milk, grab these awesome sandwich cookies and dip them into some heavy cream instead. You won't regret it.
Serving Size: 2 cookies
Fat: 6g
Carbs: 11g
Net carbs: 5g
Protein: 4g
vegetarian, grain-free, gluten-free, sugar-free, soy-free.
Perfect Keto does a lot of things right when it comes to preparing you for your keto journey, and these cookies are no exception. Sweetened with stevia and erythritol and containing gut-healthy collagen, you can't go wrong with these.
Serving Size: 2 cookies
Fat: 19g
Carbs: 18g
Net Carbs: 11.5g
Protein: 6g
Grain-free, gluten-free, paleo, soy-free.
Known for nut butter, Superfat has moved into the cookie game. We've provided the nutrition facts for their chocolate chip cookies, but make no mistake, their peanut butter and snickerdoodle varieties are just as tasty and keto-friendly.
Serving Size: 4 cookies
Fat: 13g
Carbs: 12g
Net Carbs: 6g
Protein: 4g
Grain-free, gluten-free, sugar-free, soy-free.
High Key offers chocolate chip and double chocolate brownie keto cookies. These have a perfect texture, great flavor, and offer bite-sized satisfaction to curb your cravings.
Serving Size: 2 cookies
Fat: 14g
Carbs: 10g
Net Carbs: 8g
Protein: 4g
Grain-free, gluten-free, paleo, soy-free.
Not all keto chocolate is created equal. ChocZero takes fudgy chocolate flavor to the next level while keeping that satisfying snap of a great dark chocolate bar. Filled with fiber, this sugar-free chocolate will barely make a dent in your carb count for the day.
Serving Size: 1 ounce
Fat: 10g
Carbs: 15g
Net Carbs: 2g
Protein: 1g
Grain-free, gluten-free, soy-free.
Finding a good keto ice cream is a challenge. Some taste like nothing, some are hard as a rock, and some are downright gross. Keto Pint's mousse-like consistency saves the day, bringing you pure delight in every bite. They have seven flavors to choose from and even offer ice cream bars if you like to eat your sweets on a stick.
Serving Size: 1/4 of the container
Fat: 17-24g (depending on flavor)
Net Carbs: 2-4g (depending on flavor)
Protein: 11-26g (depending on flavor)
Grain-free, gluten-free, vegetarian, paleo, soy-free
Naturally Sweet Keto Snacks
If you thought fruit was totally off-limits on the keto diet, think again. These five fruits do have naturally-occuring sugar, but the sugar content is blunted by the fiber content, making these options the most natural sweet keto snack around. All of the nutrition facts below come from SelfNutritionData.
Watermelon is mostly … water. Yes, there’s sugar too, but the liquid content of watermelon makes you full faster, with fewer total calories and carbohydrates than something dense with sugar and starch like a banana.
Serving Size: 100g
Fat: 0.2g
Carbs: 7.5g
Net Carbs: 7g
Protein: 0.6g
Berries in general tend to be both keto-friendly and nutrient-dense. Strawberries, in particular, are rich in a number of important minerals, like potassium, calcium, and phosphorus. Mix them in with some erythritol-sweetened whipped cream, and you have yourself a perfectly nutritious, keto-friendly dessert.
Serving Size: 1 cup whole strawberries
Fat: 0.4g
Carbs: 11.1g
Net Carbs: 8g
Protein: 1g
Raspberries are among the absolute most keto-friendly fruits you can eat. That’s because of the very high fiber content. Mix them up with strawberries and keto-friendly whipped cream and you’ll be getting a healthy dose of vitamins, minerals, and fiber.
Serving Size: Fat: 1 cup
Carbs: 14.7g
Net Carbs: 6.3g
Protein: 1.5g
Peaches are a little higher in net carbs than the other fruits on our list, but they can still be incorporated into a keto diet. Even a small peach can impart its flavor onto a larger dish with other keto ingredients. Consider making a big salad and slicing up a small peach for a touch of sweet throughout.
Serving Size: 1 small peach
Fat: 0.3g
Carbs: 12.9g
Net Carbs: 11g
Protein: 1.2g
Another melon on the list, cantaloupe is a great keto fruit because you can portion it out by the wedge. Doing it this way gives you a measure of control over how much of it you’re eating.
Serving Size: 1 large wedge
Fat: 0.2g
Carbs: 9g
Net Carbs: 8g
Protein: 0.9g
Keto Sweet Snack Recipes
Looking for a fun baking project to do with your family? These dessert recipes vary in time commitment, but all of them are simple enough, yielding some incredible sweet keto snacking options for the whole family.
If you've ever heard of a magic bar, you know that these delicious, gooey treats are filled with coconut, caramel, and chocolate. The geniuses at Delish have created a keto version that will knock your socks off.
Serving Size: 1 cookie
Fat: 13g
Carbs: 2g
Protein: 2g
vegetarian, grain-free, gluten-free, sugar-free, soy-free
If you've been doing the keto diet for a while, then you already know about fat bombs. Fat bombs are bite-sized treats that fit the keto macros perfectly to give you a healthy dose of fat without pushing the limits of your other macros. They often feature coconut oil, cream cheese, butter, nut butter or a combination of these to achieve a nice texture and perfect flavor. These fat bombs by Gimme Delicious are no exception
Serving Size: 1 fat bomb
Fat: 12g
Carbs: 1g
Protein: 1g
Nut-free, grain-free, gluten-free, vegetarian, soy-free
Lemon and lime fruit flavors are pretty popular on the keto diet because these fruits have such a tiny amount of natural sugar. This amazing recipe by I Breath I'm Hungry will not only satisfy your sweet tooth, it will give you a break from all the chocolate and creamy sweets that often define keto treats. Don't get us wrong—we love chocolate and creamy desserts—but it's nice to have options too!
Serving Size: 1 bar
Fat: 19g
Carbs: 4g
Net Carbs: 2g
Protein: 4g
Grain-free, gluten-free, paleo, soy-free
These yummy cupcakes by Ditch the Carbs are actually healthy enough to be called muffins. Featuring coconut flour, blueberries, and lemon zest, they're good enough to eat for breakfast!
Serving Size: 1 cupcake
Fat: 11.4g
Carbs: 4.6g
Net Carb: 2.8g
Protein: 4.4g
Nut-free, grain-free, gluten-free, vegetarian, soy-freee
Featuring stevia or birch tree-sourced xylitol, this recipe by Bulletproof uses sugar-free sweetener that's a little different from Swerve or monk fruit. It also use apple cider vinegar, giving this recipe a really great flavor.
Serving Size: 1 cookie
Fat: 11g
Carbs: 4.7g
Net carbs: 1.6g
Protein: 4.5g
Gluten-free, grain-free, paleo, vegetarian, soy-free
Raise your hand if you look forward to Girlscout Cookie Season. That's what we thought! If you're on the keto diet and missing those yummy thin mints, this recipe by All Day I Dream About Food is for you.
Serving Size: 2 cookies
Fat: 10.4g
Carbs: 7g
Net Carbs: 2.2g
Protein: 3g
Grain-free, gluten-free, vegetarian, sugar-free, soy-free
What's better than a combination of peanut butter and chocolate? Not much, we say. These perfect no-bake cookies by Delish are part keto dessert, part fat bomb, all scrumptious.
(Nutrition facts for this recipe weren't provided)
Dairy-free, gluten-free, sugar-free, raw, vegan, vegetarian, soy-free.
Toni Sicola
Toni is a wellness professional with a Master's in Integrative Health, is passionate about spreading health, happiness, and personal fulfillment to as many people as possible. She has a professional background in health and wellness, dietary supplements, and nutrition, and embarks every day to live a well, balanced, happy life.
Published: February 2, 2021
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WHAT TO READ NEXT
Keto Myths That Make You Squeak
KETO MYTHS THAT MAKE US SQUEAKÂ
Written by Tony Berardo on April 29th, 2022Â
Starting a new fitness program or changing your eating habits can be intimidating and confusing.
For decades we’ve been told that certain foods are bad for us. However, as more research is done, it turns out that some of those foods, like fat, could actually be very beneficial.
The goal of a ketogenic, or keto, diet is to get more of your calories from protein and fat than carbohydrates. This makes sense since we all know that carbohydrates from sugar, soda and pastries are not ideal for daily consumption.Â
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You’ve probably noticed that you feel different after you eat these foods. Think about how you feel after eating a bunch of bread before your appetizers or a nice slice of cheesecake after your meal.
Just as not all carbs are bad, neither are all fats and sugar.Â
If you think a keto diet might be right for you, it’s important to distinguish the facts from the myths in order to achieve the best results and make your experience as stress free as possible.
MYTH: KETO IS ONLY USED FOR WEIGHT MANAGEMENT
As you would expect when eliminating certain foods from your diet, especially carbs, you will notice some weight loss. However, that is not the only change you will experience while on a keto diet. Following a proper keto diet has been shown to support overall metabolic health, body composition and improved cognitive function.
But can you gain weight while on the keto diet? As with any diet, weight gain is a possibility if the diet is not followed correctly. With a keto diet, weight gain could happen if you are not actually in a state of ketosis. If someone is following a diet and their caloric intake is less than their needs, they may lose weight over time. If their caloric intake is more than their needs, they may gain weight over time, even if the calories come from fat or protein.Â
This is why a ketogenic diet takes research and planning to ensure all the necessary steps are taken to achieve optimum results.Â
MYTH: EAT AS MUCH FAT AS YOU WANT
This is probably the most common myth. Although research has shown that some fats are very beneficial for a healthy lifestyle, it doesn’t mean that you should eat as much fat as you want. There is a difference between saturated and unsaturated fats, with unsaturated fats being the preferred type for a keto diet. On a keto diet, 75% of your daily calories should come from these unsaturated fat sources. Some good examples of those fats are nuts, fatty fish, eggs and avocado.
MYTH: GOING KETO MEANS ZERO ALCOHOLÂ
Although beer and wine are generally full of carbohydrates, there are other options, like dry wines, light beers and most liquors, if you wish to indulge. Just watch out for those mixers and chasers! You may notice that your tolerance to alcohol changes, so always be sure to drink responsibly.Â
MYTH: IT’S A HIGH PROTEIN DIET
This is another common myth. As stated earlier, close to 75% of your daily calories should be coming from fat, not protein, which should only account for 20% of your caloric intake, with carbohydrates contributing the remaining 5%. If you’re having trouble meeting your fat, carb and protein goals, supplementation could be an easy way to stay keto-friendly. Whether you’re in between meals or hungry after a workout, Keto Bars has some delicious and filling Keto Bars and foods that will help keep you on track.Â
MYTH: KETO IS THE SAME FOR MEN & WOMEN
Although studies suggest women could be more sensitive to dietary changes than men, women can still safely follow a keto diet as long as they do so carefully.
It’s recommended that women focus on eating a clean, alkaline diet in addition to following a keto diet. This means that they should eat more non-starchy vegetables to ensure they are getting plenty of electrolytes and nutrients.
Of course, this advice should always be used while listening to your body. If you’re switching up your diet, your body will tell you if something is wrong. When starting a new diet, be sure to keep a food journal or download a meal tracking app on your phone so you can easily identify what bothers you if you have any issues.Â
MYTH: EAT LESS FOOD WHEN ON KETO
When you first start a keto diet, it may seem like you’re eating less food. The nutrients in your food are what really matter. A decrease in your carb intake will make it feel like you are eating less in the beginning, but that is normal. You won’t be eating less food, just fewer carbs! A keto diet allows you to be more aware of the types of nutrients you consume.
MYTH: KETO FOODS ARE BLANDÂ
Quite the opposite is true. When first starting a keto diet, most people just focus on reading labels and trying to figure it out all on their own. The addition of supplements, protein bars, shakes and healthy snacks into your diet of whole foods like fruits, veggies and meats can make eating keto delicious and healthy.
There are many more myths about keto out there, but it is important to remember that like people, not all diets are created equal. However, when combined with exercise and patience, a keto diet could be the key to reaching your overall fitness goals.
For more help on reaching your goals and keto advice, follow our blog at https://www.ketobars.com/blogs
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