The ketogenic (keto) diet is high in fat, moderate in protein, and low in carbohydrates.
The breakdown of a keto diet is 70-80% of calories from fat, 10-20% of calories from protein, and 5-10% of calories from carbohydrates.
These restrictions in food choices on a keto diet can make shopping at grocery stores challenging and hard to find a snack that satisfies both your keto macros and taste buds.
When you are craving your favorite snacks like potato chips or chocolate chip ice cream, you want to be able to turn to a keto-friendly option.
After all, on your keto journey, you want to remain in ketosis and not get out of it from an offhand snack.
Thankfully, Walmart offers many keto snacks that are delicious, filling, and budget-friendly.
From low-carb grocery items to high-fat whipping cream, Walmart is one store with no shortage of things you can eat on keto, including snacks!
Whether you are looking for a cheesy, savory snack for your cocktail hours or portable sweets for your sweet tooth, Walmart has everything you need to satisfy your hunger, cravings, and keto macros.
Here is our keto snack shopping list for your next Walmart run!
3 Tips for Picking the Best Keto Snacks at Walmart
Look at the Nutrition Facts Label
Looking at the nutrition facts label is an important habit for picking the best keto snacks. Sometimes you may assume that a food will be keto-friendly, but looking at the nutrition label will reveal what it is really made of nutritionally.
This is also where you can find out if a food provides fiber and minerals: two nutrients that can be lacking on keto diets.
If you want to stay within the keto guidelines, look for snacks that also fit into the guidelines of providing at or under 5-10% Daily Value carbohydrates.
As you grow in making your keto meal plans and managing your total carb intake for the day, you will also get more comfortable with looking at the grams of carbohydrates or net grams of carbs for how that fits into your daily goals.
Read the Ingredients
Looking at the nutrition label is the first step for picking keto snacks; reading the ingredients is the next step.
This can be especially important if you have any food allergies or avoiding any foods for other reasons.
This can tell you what sweetener a food uses (if appropriate) and if any questionable ingredients are sneaked into a food.
Add in a MIX of “No Label” Snacks
As you go through the aisles of the grocery store and check your food packages, keep in mind many UNpackaged foods in the produce aisle can also be keto-friendly snacks.
Low-carb vegetables such as cucumbers, celery, broccoli, peppers, cauliflower, leafy greens, and green beans can be eaten on their own or paired with any of the below snack suggestions to make a healthy, filling snack.
Fruits like berries, apples, pears, or peaches can also be added, just keep in mind they are considered higher in carbs.
17 Keto-Friendly Snack Options From Walmart
1. Horizon Organic String Cheese
These cheese sticks have less than 1 gram of carbs, are only 80 calories, and have 8 grams of protein making them a great keto snack option. They are also organic, have no artificial ingredients, and provide 20% Daily Value (DV) calcium per cheese stick.
Best of all, it’s one affordable option if you are on a budget. Their 6-pack bag is usually around $5-6 each, making it about a dollar per string.
2. Quest Tortilla Style Protein Chips
Normally chips would NOT be considered a keto-friendly snack. However, these unique chips at Walmart only provide 4 grams of carbs and 20 grams of protein per bag. What makes these chips work with a ketogenic diet is that they are not primarily made from grains; they are primarily made from a protein blend.
From Taco flavor to Ranch, the Quest brands carries plenty of flavors to level up your snacking. Each 9ozQuesto bag runs anywhere between $2-3.
3. SlimFast Keto Fat Bomb Peanut Butter Cup
If you are craving something sweet and chocolatey, these low carb peanut butter cups provide 7 grams of total carbs per serving making them as possible snacks for keto diets. They have zero added sugar and are also free from artificial sweeteners.
With 3 g of fiber, your net carb intake is about 4g per cup. Walmart online has a box of 14 PB cups for $10.
4. Whisps Bacon BBQ Cheese Crisps
(other flavors like Parmesan and cheddar cheese are also keto-friendly)
With 23 crisps and only 2 grams of carbs per serving, these cheese crisps may become a staple on your keto diet grocery list at Walmart.
What may make them one of the best snacks for keto is they also provide 10 grams of protein and 25% DV calcium per serving?
No doubt, Whisp cheese crisps are pricier keto snacks Walmart carries, but they are so worth it! Their 2-oz bag runs around $5-6.
5. Krave Pork Rinds (Any Flavor)
Pork rinds- fried pork skin- are definitely a keto snack option as they provide zero grams of carbs per serving which may arguably make them the best snack for a keto diet.
These Krave pork rinds at Walmart are also considered hormone and gluten-free and come in a variety of flavors.
Their 2.5 oz bags are priced at $3-4 at Walmart.
6. HighKey Chocolate Chip Cookies
These low-carb cookies found at Walmart are not like regular cookies; they are grain-free and use monk fruit and stevia extract as sugar-free sweeteners.
For a serving of about 8 cookies, they provide 10 total grams of carbs, 2 grams of fiber, and 6 grams of erythritol (sugar alcohol) which leaves 2 net carbs per serving.
When you are craving a sweet treat on the keto diet, add these to your list!
Each bag of cookies is about $8. Not necessarily budget-friendly, but worth the indulgence.
7. ZonePerfect Keto Shakes
These shakes follow the keto guidelines for macro-nutrients: 75% fat, 20% protein, and 5% carbohydrate.
They are also soy-free, gluten-free, and do not have artificial sweeteners or flavors. An 11-ounce shake also provides 35% DV calcium and 20% DV potassium.
Their shakes come in a pack of 12 for $30 on Walmart.com.
8. Lily’s Coconut Dark Chocolate
Pure dark chocolate is naturally sugar-free and a low-carb keto snack option.
Check dark chocolate labels to make sure it doesn’t have added sugar, as sugar is often added to dark chocolate bars to make them more palatable.
Lily’s coconut dark chocolate available at Walmart has less than 1 gram of sugar per serving. Erythritol is added to give some sweetness without using sugar.
A three-ounce serving provides 4 grams of net carbs; cutting the serving size to 1.5 ounces will provide only 2 grams of net carbs.
Their chocolate bars are priced around $4-5.
9. Gimme Olive Oil Seaweed Snacks
Another crunchy, salty keto-friendly snack at Walmart you can find is roasted seaweed.
Seaweed is naturally low in calories, carbs and also provides a source of minerals.
A serving of Gimme olive oil seaweed crisps provides only 25 calories and 1 gram of carbohydrate.
You can get a single pack for $2-3.
10. Wholly Guacamole Mini Chunky Avocado Dip
Avocados are naturally low in carbs and high in fat. Therefore, avocados and guacamole can be key components of the ketogenic diet. These mini chunky avocado dip cups at Walmart can be paired with pork rinds or low-carb veggies like cauliflower, cucumbers, and celery for a satisfying, higher fiber, healthy snack.
Their 6-pack sells for around $5-6, making each mini under $1!
11. SlimFast Keto Protein Shakes – Fudge Brownie Batter
These easy, keto shakes provide just under 200 calories, 15 grams of fat, and 4 net grams of carbs per serving. Key ingredients include medium-chain triglycerides (MCTs), grass-fed butter, whey, and collagen protein.
Their 13 oz container costs $15 but has 10 servings.
12. Carando Pepperoni and Olives Snack Tray (Skip The Crackers)
This snack tray at Walmart can provide a keto solution that is salty and sweet. Pair (or eat separately) the pepperoni and provolone cheese.
Then finish with the dark chocolate-covered cranberries. Make sure to skip the crackers to keep this snack keto-friendly.
Each tray sells for around $3.
13. Duke’s Smoked Sausages & 100% Cheddar Cheese Crisps
This keto snack Walmart option has only 140 calories and 1 gram of carbohydrate for the whole package. It pairs smokey sausages with real cheese crisps for a satisfying, savory snack.
Walmart online has a package of 12 trays for $20.
14. KissMy Keto Cookies
These keto cookies are mainly made from almond flour and butter to keep them higher in fat and lower in carbs.
They are sweetened with monk fruit extract and sugar alcohols.
A serving of these cookies provides only 2 grams of net carbs, 5 grams of fiber, and 170 calories.
Their 2.25 oz bag is $5 at Walmart.
15. Goya California Tuna Salads with Olives
This salad bowl available at Walmart contains a mixture of vegetables- corn, carrots, peas, and olives- paired with tuna, sunflower seed oil, and vinegar.
This bowl provides 1 net gram of carbohydrate, 3 grams of fiber, and 12 grams of protein.
Each box is $6.98 on Walmart.com. With 5.3 oz of tuna and olives, it can even serve as a keto meal.
16. Prosciutto, Salami, and Pepperoni Wrapped Mozzarella Cheese
These keto snacks pair meats like pepperoni, salami, and prosciutto wrapped with mozzarella. Four pieces of these meats and cheese pairings provide 2 grams of carbohydrates, 17-18 grams of protein, 10% DV vitamin A and 25% DV calcium.
17. Moon Cheese Cheddar Believe It
These crispy cheese chips at Walmart are 100% cheese. They only provide 1 gram of carb per serving and also provide 25% DV calcium.
They can fit into a natural snack choice on keto when you are craving something savory and crunchy.
If you love this cheese keto snack from Starbucks, it’s good news you can grab a bigger family-sized bag at Walmart. Their 10 oz bag is $20.
*Pricing and availability may vary.
Last Word
Finding keto-friendly foods can be possible at Walmart and other grocery stores if you know what to look for. This list provides snack options that are low in carb, higher in fat, and can fit into a keto meal plan. In general, foods that are based on cheese, meats, and low-carb vegetables make the best snack for keto.
On the contrary, snacks on a keto diet cannot have are higher carbohydrate foods like bread, pasta, cereal, rice, cookies, crackers, and many other packaged foods.
As demand for keto foods grows, more foods will be marketed and made as keto-friendly.
Keep in mind many foods that do not have labels- like fresh fruits and vegetables- can and should be included in your keto meal plan.
If you have any questions about if a ketogenic diet would be right for you, consult your healthcare team first.
References
- Craig, Winston J., “The Keto Diet” (2019).Lake Union Herald. 848. https://digitalcommons.andrews.edu/luh-pubs/848
- O’Neill, Blair, and Paolo Raggi. “The Ketogenic Diet: Pros and Cons.” Atherosclerosis, Elsevier, 28 Nov. 2019, www.sciencedirect.com/science/article/pii/S0021915019315898.
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