20 Best Keto Snacks at Walmart, According to Experts
Whoever said eating healthy fats will keep you fuller for longer obviously never tried going keto. The purpose of the low carb, high fat, and moderate protein diet is to get your body in a state of ketosis, meaning your body burns ketones instead of glucose as its main source of energy. But if, prior to keto, your daily menu consisted of bread, pasta, baked goods, and the like, hunger pains and headaches are bound to ensue during the first few days to weeks you go without. Luckily you can take comfort in the fact that your body (and appetite) will adjust—eventually. Until then, you can find some of the best keto snacks at Walmart to keep you satisfied between meals.
Why would you want to add keto snacks to your diet?
It's normal to feel peckish when just starting out on the keto diet (or any diet, for that matter.) It's an extreme shift in the way your body is used to eating and operating. One of the benefits of reaching a state of ketosis is a reduced appetite, but the adjustment period could last just a few days or as long as a couple of weeks. And even once you've reached ketosis, sometimes energy dips and cravings just happen.
This is why snacking can be just as important as your main meals, Pamela Nisevich Bede, MS, RD from Abbott tells Eat This, Not That! Keto-friendly snacks keep you full, give you a boost of energy, and curb any risky cravings that would otherwise throw you out of ketosis (hello cookies, cake, chips, etc.).
Keto snacks also add variety to the keto diet, which can be difficult to maintain, especially if you're taking a strict approach. "The main reason people fall off track with a keto diet is due to lack of compliance," says Erin Palinski-Wade, RD, CDE, New Jersey-based dietitian and author of 2 Day Diabetes Diet. "Finding ways to add variety with snacks can help."
How to choose the best keto snacks at Walmart?
- Read both the packaging and nutrition label. You want to make sure of two things: That you can read the ingredients list and recognize what's going into your body, and that the snack you've picked up is actually keto-friendly. If the packaging claims it's "keto-friendly," it's keto compliant; if it says "no sugar added" or "Whole30 approved," do your own research."These claims mean that no sugar was added to the product, which can often indicate that the total sugar, and therefore total carb content, of the product is low, but not always," says Charlotte Martin, MS, RDN, CSOWM, CPT. "These products can still be high in natural sugars and starches, so it's important to double-check the nutrition facts."
- Do the math. Snacks that are keto-friendly will be high in healthy fats, contain a moderate amount of protein, and a very minimal amount of carbohydrates. The exact numbers and macronutrient percentages will vary based on your height, age, goals, and exercise habits, but Nisevich Bede says keto dieters should "generally aim to get about 5 percent of their calories from carbs, 20 percent from protein, and 75 percent from fats."
- Pay attention to sweeteners. Ingredients are listed in order of predominance by weight within the product, so when you're reading the ingredients list on your keto-friendly snacks, be wary of sweeteners. "Some zero/low-calorie sweeteners, like erythritol, stevia, and monk fruit, are allowed on the keto diet because they don't affect blood sugar levels like sugar does," says Martin. However, you'll still want to avoid products with sugars or starches.
- Try to choose healthier alternatives. Not all keto snacks at Walmart are created equal, so the less processed the snack, the better it will be for your overall health (not just your hunger). Choose plant-based over animal fats for a more heart-healthy option, and look for snacks that are rich in fiber (a nutrient that many keto diets fall short in), contain lean proteins, and plant-based, unsaturated fats over large amounts of saturated fat, Palinski-Wade tells us.
What are the best keto snacks at Walmart?
Keto snacks are available at all your favorite grocery stores, and Walmart is no different. Shop our dietitian-approved list below for the 20 best keto snacks at Walmart.
1. Epic Salmon Strips
Fish might not be the first thing you think of when you're looking for something to snack on, Lauren Manaker MS, RDN, LD, co-author of Keto for Fertility assures Eat This, Not That! it's actually one of the best options. "These salmon jerky bars make it easy to sneak in those every-important omega-3 fatty acids and essential vitamins and minerals," Manaker says. "Following keto or not, most people should shoot for 2-3 servings of seafood a day and these snacks help meet that goal."
2. Wonderful Pistachios No Shells Roasted & Salted
Palinski-Wade is a fan of Wonderful Pistachios No Shells Roasted & Salted as an easy on-the-go keto snack because not only do they pack a satisfying crunch, they're also loaded with good for you mono and polyunsaturated fats and 6 grams of plant-based protein per serving. "And unlike meat-based proteins," she says, "they are cholesterol free and a good source of fiber, a nutrient that you can easily fall short on when following a keto diet if you aren't careful."
3. Mini Babybel Cheese
You might have to give up crackers, but at least you don't have to give up cheese. Rich in protein with 0 grams of carbohydrates to boot, you can enjoy Mini Babybels alone or paired with low carb veggies, says Palinski-Wade.
4. Quest Tortilla Style Protein Chips
If you're someone who prefers savory over sweet snacking options, keto-friendly chips can curb a craving. "Sometimes you just want a chip, and this high protein snack allows you to have just that with only 4 grams of net carbs per serving," says Palinski-Wade. "Enjoy them alone or with a keto-friendly dip such as hummus for a filling, crunchy snack."
5. SlimFast Keto Fat Bomb Snacks
Dessert doesn't have to be the downfall of your keto diet with options like SlimFast's Keto Fat Bomb Snacks on the market. "These fat bombs make it possible to satisfy your chocolate craving with just 1 gram of net carb," says Palinski-Wade. "Although these fat bombs are low carb, they should still be enjoyed as an occasional treat versus an everyday snack…just like you would enjoy any candy choice."
6. Whisps Cheese Crisps
Another alternative to traditional potato chips, Whisps Cheese Crisps serve up a whole lot of crunch and a burst of flavor. Plus, they come in single-serving sized packages, which Penny Scholl, RD, LPN says is key for portion control. "It helps to keep [you] from overeating."
7. StarKist Tuna Creations
"I also enjoy the flavored tuna in a pouch offered by Starkist," Scholl tells Eat This, Not That! "They taste great and are single serving on the go sized. Pair up the tuna with a package of Whisps and you've got a nice filling snack." Just make sure you double check the label, Scholl warns, as some flavors have more carbs than others.
8. Atlas Bars
No matter what you're craving, there's an Atlas bar to curb it. It's made with adaptogen superfoods that help the body adapt to stress, fight fatigue, and boost endurance at the cellular level. These keto protein bars will be a lifesaver during those first few weeks of keto when the body is still acclimating to burning ketones over glucose.
"Atlas Bar is keto-friendly, has rock-solid macros and comes in six decadent flavors that are low-carb, gluten-free, soy-free, non-GMO, made with 100 percent grass-fed whey, and naturally sweetened with monk fruit," says Atlas Bar founder and certified sports nutritionist, James Oliver. "High-performance, real food nutrition at its finest!"
9. Gimme Organic Sea Salt Roasted Seaweed
While we're on the subject of snacking on seafood, seaweed is another option experts recommend when you've got the keto munchies. "These salty chip-like treats are packed with nutrition and the right macros for your keto plan. Gimme Roasted Nori seaweed has twice the amount of healthy Omega-3 fats than protein and is extremely low in carbohydrates at only one gram per package," says Aristotelous. "Also, this type of seaweed offers vitamins A, B, C, D, E and K, as well as niacin, folic acid and taurine."
10. Dang Bar Almond Vanilla
"The Almond Vanilla Keto Dang Bar is delicious and this plant-based bar follows the required keto macros.. Keto can be pretty heavy in animal-derived products so it is nice to know you can still opt for vegan keto snacks. The Dang bar employs high quality ingredients, with fat and proteins coming from natural foods such as coconut, Chia seeds, cocoa butter, almonds, and sunflower seeds," says Aristotelous.
11. Utz Pork Rinds
Looking for a snack that's 100 percent carb-free? Norton suggests keeping pork rinds in your pantry.
"Pork rinds are a zero-carb snack that can double as a breadcrumb substitute. They are high in sodium and fat, which is why they're often shunned as an unhealthy snack food. But on keto, their saltiness and fat content get a thumbs up," she says.
12. Quest Protein Chocolate Chip Cookie
You don't have to say bye-bye to baked goods on the keto diet: just swap Grandma's recipe for these sweet treats from Quest. "The company recently modified their recipe to pack in more protein and improve the texture. They are absolutely delicious, and the fiber they use has zero impact on blood sugar," says Heather Ayala, MS, RD.
13. RX Nut Butter Pouches
Nut butters are bound to be a staple in your keto diet, and if you're looking for on-the-go suggestions, Megha Barot and Matt Gaedke of Keto Made Easy: Fat Adapted 50 Day Guide highly recommend these RX Nut Butter Pouches. Not only are they convenient and help you stay on track during travel, but Barot and Gaedke also agree that these nut butter pouches are "a great way to get in some fat to keep you fuller for longer."
14. Pearls Sliced California Ripe Olives
Believe it or not, olives aren't just a fancy salad topping. Rather, they're a "high-fat, low-carbohydrate, zero-sugar fruit, and make for a satisfying savory snack for those on the keto plan," says Aimee Aristotelous, a certified nutritionist and author of Almost Keto. "Pearls sliced California olives are perfectly packaged to meet your busy schedule's needs, while sticking to your nutrition plan."
15. Atkins Endulge Treat, Chocolate Caramel Mousse Bar
Meet your new guilty pleasure, without the guilt. "What's really great about [the Atkins Endulge Chocolate Caramel Mousse Bar] is how sinful it appears with a decadent chocolate mousse center and a caramel topping. But its nutrient content means you don't have to feel guilty enjoying this one," says Sofia Norton, a registered dietitian at Kiss My Keto.
What's more, each bar is only 120 calories, with a high fiber content paired that helps make this bar quite satiating—"something you're not likely to get with a high-sugar, empty-calories-type of bar," says Norton.
16. Great Value Whole Natural Almonds
Pistachios not your nut of choice? Almonds are also a great keto-friendly snack.
"Almonds, often called "nutritional powerhouses," provide a whole bunch of nutrients in a small serving. A 1 oz serving, for example, has 6 g of protein, 3.4 g of fiber, 37 percent DV of vitamin E, 19 percent DV of magnesium, and 17 percent DV of riboflavin (a B vitamin), among others," Norton tells Eat This, Not That! "They're an unprocessed snack that is nutrient-dense and can be used to make almond milk, almond butter, almond flour, and other keto diet staples."
17. ZonePerfect White Chocolate Coconut Keto Shake
Whether you need a boost of energy to bang out a sweat sesh or a post-workout recovery meal, Nisevich Bede recommends grabbing a ZonePerfect Keto Shake for sustenance.
"ZonePerfect Keto Shakes are purposefully designed to support your keto diet – with 75 percent fat, 20 percent protein and 5 percent fat as a percentage of calories," says Nisevich Bede. "Added bonus – they taste great and they're portable so it's an easy way to stay the keto course even with a busy schedule."
18. Green Giant Riced Veggies Cauliflower
A clever way to sneak more veggies into your diet is to sub them into dishes you'd normally incorporate grains. For example, with only 2 grams of net carbs per serving, Palinski-Wade is a big fan of adding this fiber rich food into your diet as a snack or side dish.
"Quickly microwave and enjoy alone or add your favorite low-carb seasoning (like hot sauce!) for a filling & versatile snack that works perfectly on your keto plan," says Palinski-Wade. "And since many keto diets lack fiber and vegetables, using riced cauliflower as a snack is a great way to help you meet your daily nutritional needs."
19. Great Value Avocado Diced
What's an avocado without a slice of toast? Amanda A. Kostro Miller, RD, LDN tells Eat This, Not That! you can't beat this fruit's healthy fat. "This may have too many carbohydrates to stay in ketosis, so make sure that you account for these carbs in your total carb intake. However, avocado has lots of fat (but it's healthy fat). Fat is helpful because it can help you stay in ketosis and it is very filling," she says. "You can buy fresh avocados, but Walmart also sells frozen avocado that can keep longer than the fresh."
20. Birch Benders Keto Chocolate Chip Pancake & Waffle Mix
Who says going keto means having to give up your favorite breakfast foods? Birch Benders launched its keto-friendly chocolate chip waffle and pancake mix back in 2018, and they are the perfect treat to curb a sweet tooth morning, noon, or night.
"Turn this Birch Benders pancake mix into mini muffins by baking the batter in a mini muffin pan [for a keto-friendly, on-the-go snack]," Martin says. "Each serving has only 6 grams of net carbs and is sure to satisfy your sweet tooth."