Just because a snack is salty doesn’t mean it’s unhealthy. As a matter of fact, salty keto snacks are a great way to meet your sodium needs since restricting carbohydrates causes your sodium levels to drop naturally, causing you to experience keto flu symptoms — brain fog, headaches, and weakness[*].
Optimizing sodium also gives you more mileage for your workouts. You’ll stay hydrated and have better exercise performance[*]. So, aside from fighting off hunger, salty low-carb snacks can serve as pre-workout fuel to keep you going!
What Salty Snacks Can I Eat on Keto?
Anything that meets the basic rules of the keto diet (low-carb, high-fat, and moderate protein) with good amounts of sodium can be eaten as a snack. One example is cheddar cheese, which has 653 milligrams of sodium in a 100-gram serving[*].
Other types of cheeses, such as gouda and cream cheese, have varying amounts of sodium, but all of them are healthy and salty. Plus, salty low-carb salty snacks give you a break from the sweet taste of most snacks on the market.
Best Salty Keto Snacks to Buy
Stick to your keto diet with any of these salty keto snacks from different brands. They’re also available on Amazon. Read below to learn more about each snack!
1. Käze Cheese Bites
Cheese is perfect for anyone who loves dairy on keto. If you like plain cheese snacks, choose our Classic Flavors. Craving nuts? Try Keto Medley. We have Flavor Infusions too for those who like pizza, chipotle, and horseradish flavors.
2. Carnivore Crisps Meat Snacks
You may have heard about Carnivore Crisps as a satisfying snack for carnivores. Whether you’re on the road or crushing your food cravings in between meals, enjoy the best cuts of meat. These have zero carbs, zero hormones, and 11-12 grams of protein per serving.
3. Chicken of the Sea Sardines (Extra Virgin Olive Oil)
Canned sardines are a healthy keto diet snack that can be eaten in different ways. For example, you can have them with almond flour crackers or add them to a bowl of salad. Chicken of the Sea sardines contains 0g carbs, 18g fat, and 11g protein.
Price: $14.00-$43.46 on Amazon
4. EPIC Pork Rinds
Pork rinds are crunchy low-carb salty snacks. Made from pig skin, they’re high in protein and sodium. If you like flavorful pork rinds, EPIC offers a variety pack, which includes flavors like Sea Salt and Pepper and Texas BBQ.
5. Quest Nutrition Protein Chips
Available in Chili Lime, Loaded Taco, and other fun flavors, these protein-filled chips are a wonderful replacement for potato chips. One customer wrote, “Well, forget what you think you know about protein. These chips are delicious! The Ranch flavor literally reminds me of Cool Ranch Doritos, except they aren’t as thick.”
6. Blue Diamond Almonds (Roasted Salted)
Nut fans are going to love these roasted salted almonds. Whether you snack on almonds alone or incorporate them into fat bombs, they deliver valuable nutrients, including vitamin E and magnesium.
Price: $5.99-$18.50 on Amazon
7. Oh! Nuts Roasted Salted Pepitas (No Shell Pumpkin Seeds)
These are unshelled pumpkin seeds that can be eaten any time you need a high-fat and micronutrient-rich snack. One 28-gram serving contains only 4 grams of net carbs. Mix them in your salad or blend them into your smoothie!
8. Fat Snax Almond Flour Crackers
If you’re bored with low-carb salty snacks like nuts and pork rinds, Fax Snax crackers are an alternative. They’re made with almond flour, coconut flour, and flax meal, which are all keto-friendly baking ingredients.
9. People’s Choice Old-Fashioned Beef Jerky
Both Original and Hot & Spicy flavors have no carbs at all. With 15 grams of protein per serving, People’s Choice beef jerky can be your quick on-the-go pre-workout snack. This product is MSG-free, sugar-free, and nitrate-free.
10. Rhythm Mushroom Crisps
Mushrooms can fit into a keto diet. If you’re looking for low-carb salty snacks that are also vegan-friendly and nutrient-dense, you might want to try Rhythm mushroom crisps. Note that one bag already contains 25 grams of net carbs, which leaves you with 25 grams for other carb sources during the day.
11. Wonderful Pistachios, No Shells (Roasted & Salted)
Pistachios are highly nutritious. In addition to having just 5 grams of carbs per ¼ cup serving, they’re filled with monounsaturated fats. These are fats that help reduce your risk of heart disease[*].
Price: $12.03 on Amazon
12. CHOMPS Meat Snack Sticks
At 0-4 grams of carbs per stick, this salty low-carb snack is highly recommended to anyone who follows a meat-based keto diet. It’s an excellent choice to control your carbs while increasing satiety, thanks to its high protein content, which is 9 grams.
13. Dang Coconut Chips (Lightly Salted)
Made from real coconut, these salty chips are rich in fat, containing 17 grams per serving. They’re also sources of potassium and calcium. Stock up on these to help maintain a healthy balance of electrolytes.
Price: $14.10-$26.00 on Amazon
14. Gimme Roasted Seaweed Snacks
Seaweed sheets are tasty, crunchy salty keto snacks. Check out Gimme’s flavors, including sea salt, teriyaki, wasabi, and olive oil. They’re gluten-free and low in calories too. You can eat them along with smoked salmon.
15. Lily’s Salted Almond Extra Dark Chocolate
Surprise yourself with the combination of sweet and salty tastes in this snack. Lily’s extra dark chocolate has a high percentage of cocoa, meaning that it has more antioxidants[*]. A single serving provides just 3 grams of net carbs.
Price: $57.54 on Amazon
Fuel with any of these keto salty snack foods before or after your workout or whenever you need energy. From Käze cheese bites to almonds and meat sticks, there’s no shortage of delicious options even when you’re avoiding too many carbs and sugar in your diet.