30 Zero-Carb Snacks: Best Choices for Low-Carb Diets
Mar 20, 2025 • 24 min read
Published on March 20, 2025 | Update on March 20, 2025
March 20, 2025
MS, Registered Dietitian, Former President of CT Academy of Nutrition & Dietetics
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In today’s fast-paced world, finding healthy snack options that don’t derail your nutritional goals can be challenging. Whether you’re following a ketogenic diet, managing blood sugar levels, or simply trying to make healthier choices, understanding and choosing quality, no-carb snacks is crucial for maintaining a balanced diet.
In this article, we’ll list 30 low-carb snack ideas to spare you the burden of looking for alternatives to routine and boring diet meals.
Before exploring our recommendations for low-carb foods, let’s address the elephant in the room: are carbohydrates actually bad for you?
The truth is more nuanced than many headlines suggest. Carbohydrates are essential macronutrients made up of carbon, hydrogen, and oxygen molecules that provide your body with its primary and preferred source of energy.
The real issue isn’t carbohydrates themselves but rather the types of carbs we consume and in what quantities.
Not all carbohydrates behave the same way in your body. Understanding these differences can help you make smarter choices without unnecessarily restricting entire food groups:
Perhaps the most important distinction isn’t between different types of carbohydrates, but rather between whole, natural carbs and their highly processed counterparts:
| Whole Carbohydrates | Refined Carbohydrates | |
| Examples | Vegetables (broccoli, spinach) Legumes (lentils, chickpeas) Whole grains (brown rice, quinoa) Fruits with skin Nuts and seeds | White bread and pastries White rice Sugary cereals Candy and desserts Soda and fruit juices Most packaged snack foods |
| Health Benefits | Stable blood sugar Improved satiety Better digestive health Reduced inflammation Lower disease risk | Few nutritional benefits |
| Health Risks | Minimal when consumed in appropriate portions | Blood sugar spikes Increased inflammation Higher diabetes risk Greater obesity risk |
| Weight Loss Impact | Supports weight management Promotes fullness More calories used in digestion | Triggers hunger cycles Promotes fat storage Less satisfying per calorie |
Carbohydrates aren’t inherently villains in your nutritional story. Rather, the highly processed, refined carbs that dominate many modern diets are the true concern. Whole food sources of carbohydrates—especially those rich in fiber—can be part of a healthy diet.
That said, limiting your overall carbohydrate intake, particularly from refined sources, offers benefits for many people.
Now, let’s explore delicious and nutritious low-carb food options across different categories to help you create a balanced approach that works for your body and lifestyle.
No matter the stage and experience of your weight loss journey, you’ve probably heard that eggs are the best partner for weight loss.
And, frankly, you can’t object to it: eggs are full of protein and unsaturated fats (i.e., the healthy fats), and don’t contain carbs.
Pro tip: to make sure you stay full and hit your protein goals during each meal, consider boiling a batch at the beginning of the week.
Store unpeeled in the refrigerator for up to 7 days. For extra flavor, sprinkle with everything bagel seasoning or a pinch of sea salt.
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When the afternoon slump hits and you’re tempted by the vending machine, grass-fed beef jerky can be your metabolic savior.
This protein-packed snack provides long-lasting energy without the carbohydrate load, making it perfect for maintaining stable blood sugar levels throughout the day.
Pro tip: The quality of jerky varies dramatically between brands. Look for options with minimal ingredients: ideally, it’s just beef, salt, and spices. Avoid products with added sugars, MSG, or artificial preservatives.
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Often overlooked in favor of more popular seafood, sardines are a nutritional powerhouse that deserves a place in your zero-carb snack rotation.
These small fish deliver impressive benefits in a convenient, shelf-stable package—perfect for busy days when you need quick nourishment.
Pro tip: To reduce the fishy taste that some find overwhelming, try sardines packed in olive oil and lemon, or drain and mix with Dijon mustard and fresh herbs.
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String cheese isn’t just for children’s lunchboxes: it’s a convenient, portion-controlled protein source that supports muscle maintenance while keeping carbs at bay.
The combination of protein and fat in string cheese provides lasting satiety, helping you bridge the gap between meals without spiking blood sugar.
Pro tip: When traveling or commuting, keep string cheese in a small cooler bag with an ice pack. This makes for an easy snack that doesn’t require refrigeration for a few hours.
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Fitness enthusiasts have long treasured cottage cheese as a protein-rich snack, and for good reason—it’s one of the most versatile dairy options available.
Its mild flavor makes it an excellent canvas for both savory and sweet (low-carb) additions, while its high protein content supports lean muscle mass during weight loss.
Pro tip: For extra flavor without adding carbs, mix in fresh herbs like dill, chives, or basil along with a drizzle of olive oil and freshly cracked black pepper.
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When you’re craving the crunch of chips but don’t want the carb load, cheese crisps offer a satisfying alternative that supports your metabolic goals.
These crispy snacks deliver the savory satisfaction of traditional crackers with the added benefit of quality protein and fats that keep you full longer.
Pro tip: Experiment with different cheese varieties like parmesan or pepper jack for flavor variety. Add herbs like rosemary or spices like paprika before baking for extra dimension.
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Vegetables are nature’s nutritional powerhouses, offering essential vitamins, minerals, and beneficial plant compounds with minimal carbohydrate impact.
Many vegetables contain primarily fiber rather than digestible carbs, making them perfect for low-carb and lower-calorie eating plans. The following options combine the satisfaction of crunchy, flavorful snacks with exceptional nutritional profiles.
Tzatziki recipe:
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Quick guacamole recipe:
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Smoked salmon delivers gourmet flavor and nutrition in a convenient, ready-to-eat package that requires zero cooking skills.
This omega-3-rich, high-protein source promotes brain health, reduces inflammation, and keeps you satiated without impacting blood sugar, making it perfect for focused energy throughout the day.
Pro tip: While lox and traditional smoked salmon are both delicious options, cold-smoked salmon typically has a softer texture that works better for rolls, while hot-smoked salmon has a firmer, flakier consistency.
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When you need a protein boost without the hassle of cooking, turkey roll-ups offer a customizable solution that fits perfectly into a low-carb lifestyle.
This lean protein source keeps energy levels stable while providing essential nutrients that support muscle maintenance during weight loss.
Pro tip: Choose turkey from the deli counter rather than pre-packaged varieties to avoid added preservatives, sugars, and fillers. Ask for thick-cut slices that won’t tear when rolled.
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Tuna offers perhaps the best protein-to-cost ratio of any animal food, making it an economical choice for supporting muscle maintenance on a zero-carb plan.
When served in cucumber “boats,” it transforms into a refreshing, crunchy snack that satisfies both nutritional needs and texture cravings.
Pro tip: To make your tuna salad more interesting without adding carbs, incorporate diced celery, chopped dill pickles, minced garlic, or curry powder for depth of flavor.
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Don’t discard the seeds when preparing pumpkin: they’re nutritional goldmines offering a perfect balance of protein, healthy fats, and minerals with minimal carb impact.
Roasting transforms these often-overlooked seeds into a crunchy, portable snack that supports everything from immune function to reproductive health.
Pro tip: For maximum digestibility and nutrient absorption, soak pumpkin seeds in salt water for 12-24 hours before roasting. This reduces phytic acid and enzyme inhibitors that can block mineral absorption.
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There’s a reason charcuterie boards have stood the test of time: they combine complementary flavors and textures while offering a perfect macronutrient balance for sustained energy.
This simplified version focuses on nuts and cheese, delivering a potent combination of nutrients that support brain health and metabolism while keeping carbs minimal.
Pro tip: Create a more interesting flavor experience by pairing contrasting cheese textures: combine a soft cheese like brie with a hard-aged cheese like parmesan or manchego.
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These luxurious buttery nuts have the highest fat content of any nut—a quality that makes them perfect for those following ketogenic or low-carb eating plans.
Their unique fatty acid profile, dominated by monounsaturated fats, supports heart health while providing lasting satiety with minimal carbohydrate impact.
Pro tip: While all macadamia nuts are nutritious, those grown in Hawaii tend to have the highest quality and best flavor profile. Look for raw, unsalted varieties to avoid unnecessary additives.
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Portion tip: Pre-portion into 1-ounce servings to control calorie intake
The humble avocado has earned its superfood status through an impressive combination of heart-healthy fats, fiber, and essential nutrients that support metabolism and cellular health.
Using avocado halves as edible vessels allows for endless filling combinations while keeping the focus on nutrient-dense ingredients that support your health goals.
Pro tip: To prevent browning, brush the cut surface with lemon juice before filling, or prepare immediately before eating. When selecting avocados, look for ones that yield slightly to gentle pressure but aren’t too soft.
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This classic Italian combination offers proof that simple ingredients, when selected with care, create flavors greater than the sum of their parts.
Caprese skewers bring together complementary tastes and textures while providing a balance of protein, fat, and minimal carbohydrates in an elegantly portable package.
Pro tip: Use bocconcini (small mozzarella balls) for easier assembly. For the best flavor, serve at room temperature rather than cold from the refrigerator, and use fresh basil leaves rather than dried herbs.
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Mushrooms serve as perfect low-carb vessels for flavorful fillings, offering a substantial eating experience with minimal impact on blood sugar.
Their unique umami flavor and meaty texture make them satisfying alternatives to carb-heavy options, while their nutritional profile supports immune function and cellular health.
Pro tip: White button mushrooms work well, but consider cremini (baby portobello) mushrooms for a deeper flavor. To prevent soggy mushrooms, avoid washing them with water—instead, wipe them clean with a damp paper towel.
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When chocolate cravings strike, these fat bombs provide a satisfying solution that won’t spike blood sugar or kick you out of ketosis.
Rich in satiating fats and minimally sweetened with keto-friendly options, these treats offer the mouth-feel and flavor of traditional desserts without the metabolic consequences.
Pro tip: For the smoothest texture, make sure all ingredients are at room temperature before mixing. Using high-quality cocoa powder (look for Dutch-processed) will give you a richer chocolate flavor without added bitterness.
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Berries stand apart from other fruits with their exceptional nutrient density and lower sugar content, making them the perfect occasional treat on a low-carb plan.
When paired with heavy cream, they create a dessert-like experience that satisfies sweet cravings while providing antioxidants, fiber, and healthy fats.
Pro tip: Different berries offer varying carb levels: blackberries and raspberries are the lowest (5-6g net carbs per half-cup), followed by strawberries (about 7g), with blueberries highest (about 9g). Choose accordingly based on your carb tolerance.
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Coconut offers a naturally sweet flavor profile without the high carbohydrate content of most sweet-tasting foods.
When toasted, coconut flakes develop a crispy texture and enhanced nutty flavor that satisfies both sweet and crunchy cravings—often the hardest to address on a low-carb diet.
Pro tip: Store toasted coconut in an airtight container with a silica gel packet to maintain crispness. You can add variety by sprinkling with cinnamon, cocoa powder, or a touch of sea salt before toasting.
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This classic appetizer gets a low-carb makeover without sacrificing the creamy, savory flavors that make it a perennial favorite.
When paired with low-carb vegetables instead of traditional crackers or bread, it becomes a nutrient-dense option that supports your health goals while satisfying comfort food cravings.
Pro tip: Make a large batch and portion into small containers for easy grab-and-go snacks throughout the week. The flavor actually improves after a day in the refrigerator as the ingredients meld.
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Commercial ranch dressings often contain hidden carbs in the form of added sugars and modified food starch, but making your own gives you complete control over ingredients.
This creamy dip transforms plain vegetables into crave-worthy snacks, helping you increase your vegetable intake while maintaining your low-carb lifestyle.
Pro tip: For the best flavor, make this dip at least a few hours before serving to allow the herbs to infuse the base. Using fresh herbs rather than dried will give you a brighter, more vibrant flavor.
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While not as commonly featured in standard diet plans, liver pâté represents one of the most nutrient-dense foods available—a true superfood that supports energy production and cellular health.
Its rich, buttery texture makes it feel indulgent while delivering an impressive array of vitamins and minerals that are often difficult to obtain from other food sources.
Pro tip: If you’re new to liver or find the flavor challenging, start with chicken liver pâté, which has a milder taste than beef liver. Adding caramelized onions and a touch of cognac can also help balance the mineral flavor.
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These two-bite wonders have graced appetizer platters for generations, and for a good reason—they offer a perfect combination of satisfying protein and fats with endless flavor variations.
For those following low-carb lifestyles, deviled eggs provide a convenient, portable option that can be prepared in advance and customized to suit your taste preferences.
Pro tip: For easier peeling, use eggs that are at least a week old rather than fresh, and plunge them into ice water immediately after boiling. Adding a teaspoon of baking soda to the boiling water can also help the shells separate more easily.
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The Mediterranean diet is consistently ranked among the healthiest eating patterns, with olives playing a starring role in its heart-protective benefits.
These flavor-packed fruits (yes, olives are technically fruits!) deliver a unique combination of healthy fats, antioxidants, and minerals that support overall health while satisfying savory cravings.
Pro tip: Different olive varieties offer distinct flavor profiles and nutrient compositions. For maximum nutrition and flavor interest, create a medley of kalamata, Castelvetrano, Niçoise, and Spanish green olives.
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When time is short but hunger is real, these no-cook roll-ups offer a convenient solution that requires minimal preparation while delivering satisfying nutrition.
The combination of quality proteins and fats helps stabilize blood sugar and provide sustained energy—perfect for busy days when cooking isn’t an option.
Pro tip: Look for high-quality cold cuts with minimal additives and processing. Traditional Italian and Spanish cured meats like prosciutto, serrano ham, and capicola offer exceptional flavor with simple ingredients.
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While not a typical snack, bone broth deserves mention for its exceptional nutritional profile and ability to satisfy hunger between meals without adding carbohydrates.
This traditional food has experienced a modern revival due to its unique amino acid profile and ability to support joint health, digestion, and immune function.
Pro tip: For maximum nutrient extraction, add 1-2 tablespoons of apple cider vinegar to the water when making homemade bone broth. This helps pull minerals from the bones into the liquid.
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Fermentation is one of humanity’s oldest food preservation methods, creating foods that not only last longer but develop complex flavors and enhanced nutritional profiles.
Modern research confirms what traditional cultures knew intuitively—these tangy, crunchy vegetables support gut health while adding variety to low-carb eating plans.
Pro tip: While store-bought options work in a pinch, making your own pickled vegetables allows you to control the ingredients (particularly sugar content) and experiment with different spice combinations.
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For those times when only a “real” cookie will satisfy, these keto-friendly peanut butter treats offer the taste and texture of traditional cookies without impacting blood sugar.
These cookies contain almond flour and sugar-free sweeteners, providing the comforting experience of baked goods while supporting your metabolic health goals.
Pro tip: For the best texture, let the cookies cool completely on the baking sheet before moving them—they firm up as they cool. Storing them with a slice of apple in an airtight container keeps them moist without adding carbs to the cookies themselves.
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Many people turn to low or no-carb snacks specifically for weight management and for a good reason. Zero-carb snacks can significantly support your weight loss journey through multiple mechanisms:
By avoiding carbohydrates that cause insulin spikes, your body can maintain more stable blood sugar levels. This helps prevent the energy crashes and subsequent hunger that often lead to overeating.
Protein and fat-rich snacks (like many zero-carb options) promote feelings of fullness that last longer than carb-heavy alternatives. Research shows that higher protein intake significantly reduces hunger-stimulating hormones while boosting satiety hormones.
Some studies suggest that low-carb eating patterns may slightly increase energy expenditure. A 2018 study in the BMJ found that people on low-carb diets burned more calories at rest than those on higher-carb diets with the same calorie intake.
When you reduce carbohydrate intake, your body depletes glycogen stores, which releases water. While this isn’t fat loss, it can provide motivating initial results.
Some reports claim that after adapting to lower carb intake, they experience fewer cravings for sugary, processed foods, often the very foods that sabotage weight loss efforts.
However, it’s important to note that weight loss ultimately depends on caloric balance. Zero-carb snacks can help create this deficit by controlling hunger and reducing overall food intake, but portion control remains essential even with zero-carb foods. Alternatively, you can also try snacks with very low calories to match your calorie goal.
While zero-carb snacks can be part of a healthy diet, they’re not necessary for everyone. The key is finding a balanced approach that works for your individual needs and goals. Consult with a healthcare provider before making significant dietary changes.
The number of snacks depends on your total daily caloric needs, activity level, and eating schedule. Generally, 1-2 snacks per day between meals are appropriate for most people. Focus on quality and portion control.
Yes, these snacks are generally suitable for a ketogenic diet as they contain minimal to no carbohydrates. However, always check individual macronutrient ratios to ensure they align with your specific dietary requirements.
For daily consumption, focus on nutrient-dense options that provide a variety of benefits:
Rotating through these staples ensures you get a variety of nutrients while keeping carbs low.
Most zero-carb snacks have minimal impact on blood sugar, making them excellent choices for those with diabetes or insulin resistance. Protein and fat digest slowly without triggering significant insulin release. However, some individuals may experience a slight glucose response to certain proteins, so personal monitoring is recommended if you have blood sugar concerns.
Children generally have higher carbohydrate needs than adults due to their rapid growth and development. While many of these snacks can be healthy additions to a child’s diet, they should be part of a balanced approach that includes appropriate carbohydrates. Always consult with a pediatrician regarding specific dietary patterns for children.
Technically, “no-carb” indicates zero carbohydrates, while “low-carb” typically means less than 5-10g of carbs per serving. Most natural foods contain at least trace amounts of carbohydrates, so many “no-carb” snacks may have minimal carbs. For practical purposes, foods with less than 1g of carbs per serving are often considered “no-carb.”
Cravings typically diminish after consistently following a lower-carb eating pattern for 2-3 weeks. In the meantime:
Incorporating zero-carb snacks into your diet can be an effective way to maintain stable blood sugar levels, support energy throughout the day, and achieve your health goals. Remember that the best snack choices are those that you enjoy and can sustain long-term as part of a balanced, nutritious diet.
Always listen to your body’s needs and consult with healthcare professionals when making significant dietary changes. With proper planning and these convenient options at hand, you can make healthy snacking a natural part of your daily routine.
Note: While these snacks are considered “zero-carb” or very low in carbohydrates, some may contain trace amounts. Always check nutrition labels and consult with a healthcare provider about your specific dietary needs.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
