Egg white wraps have been around for a while — you’ve probably seen them in stores — but they’re not always easy to find, and when you can find them, they’re usually overpriced for what they are. I figured it was time to try making my own, and this recipe from Carolyn Ketchum’s new cookbook, The Protein Advantage turned out to be exactly what I needed.

I halved the original recipe because I was using them right away to make these loaded breakfast-style wraps, but they keep well, so doubling (or tripling) definitely makes sense if you're meal prepping.

Why I’ll Keep Coming Back to These Wraps

  • Easy — They’re genuinely easy with minimal ingredients, no weird steps, and they just work.
  • Common ingredients — I already had everything on hand (egg whites, protein powder, xanthan gum).
  • Good texture — not too eggy, not crumbly, and they fold without breaking.
  • Great for meal prep — you can make a bunch ahead and they don’t dry out or fall apart in the fridge.
  • Carnivore-style — They’re basically zero-carb, so good for carnivore, keto, or any high-protein plan. Plus, the wraps are also dairy-free and nut-free in case that's what you're looking for.

Ingredients and Swaps

You only need a handful of basic ingredients to make these, and a few small tweaks can change the flavor or make them fully carnivore-friendly.

  • Egg whites – Fresh or carton both work. If you're using whole eggs, separate them and save the yolks for something else (like mayo, aioli, hollandaise, or lemon curd). You could even add a few egg yolks to the scrambled eggs filling later on!
  • Unflavored protein powder – I used whey, but hemp or egg white protein powder also work well (Carolyn notes that hemp may give the wraps a slightly grayish tint).
  • Xanthan gum – This helps bind everything and gives the wraps that flexible, slightly chewy texture. You only need a pinch.
  • Garlic powder (optional) – Totally fine to skip if you're going for a neutral or sweet version.
  • Salt – Just a pinch for flavor balance.
  • Avocado oil (for cooking) – You can also use ghee or lard, especially for a more carnivore-style version. Butter works too, but may brown a little faster.

A Few Things That Helped When Making These Wraps

These wraps are simple, but there are a couple of small things that can make the process even smoother:

  • Go easy on the blending – Over-blending makes the mixture foamy, which can make the batter too thick or airy to spread evenly in the pan.
  • Check the consistency before cooking – If your batter feels too thick (especially after sitting a minute), just add a splash of water and blend briefly to loosen it up.
  • Low heat is key – A nonstick pan on low heat works best. If it’s too hot, the batter sets before you’ve had a chance to swirl it.
  • Swirl fast – As soon as you pour the batter into the pan, tilt it to spread it thinly and evenly before it starts cooking.
  • Once it’s set, you can raise the heat – If you prefer a slightly golden wrap (like I do), turn up the heat after the shape is formed, but don’t forget to reduce it again before starting the next one.
  • Use a small pan – A 7–8 inch nonstick skillet gives you the right size for flexible, rollable wraps. Anything bigger, and they’ll be too thin and prone to tearing.

Meal Prep and Storage Tips

These wraps keep really well in the fridge, so they’re easy to prep ahead. Just make sure they’re completely cool before stacking, and place a piece of parchment or baking paper between each one to stop them from sticking. Stored in an airtight container, they’ll stay fresh for up to four days.

To reheat, a dry skillet works best — about 20 to 30 seconds per side is enough to warm them through without drying them out. You can also microwave them briefly if you’re in a rush. The fillings can be made ahead too. I usually store the sausage, bacon, and eggs separately and assemble when I’m ready to eat, especially if using cheese or any sauce.

Recipes You May Like

If you're into low-carb wraps or high-protein handheld meals, here are a few more ideas you might like.

Preparation time

Hands-on:    15 minutes
Overall:     20 minutes

Nutritional values (per serving, wrap)

Total Carbs 3.5 grams
Fiber 0.6 grams
Net Carbs 2.9 grams
Protein 39.2 grams
Fat 35.1 grams
of which Saturated 14.2 grams
Energy 489 kcal
Magnesium 32 mg (8% RDA)
Potassium 414 mg (21% EMR)

Macronutrient ratio: Calories from carbs (2%), protein (32%), fat (66%)

Ingredients (makes 3 servings)

Egg Wraps:

  • 1/2 cup carton egg whites or 4 fresh egg whites (120 g/ 4.2 oz)
  • 2 tbsp unflavored protein powder (15 g/ 0.5 oz)
  • 1/4 tsp xanthan gum
  • Optional: 1/8 tsp garlic powder
  • Pinch salt
  • Avocado oil, for cooking

Filling:

  • 6 chipolatas, or 3 regular meaty gluten-free sausages (190 g/ 6.7 oz)
  • 3 bacon slices, chopped (90 g/ 3.2 oz)
  • 6 large eggs
  • 1 tbsp unsalted butter (14 g/ 0.5 oz)
  • 1/3 cup grated cheddar (38 g/ 1.3 oz)
  • 3 tsp sriracha or sugar-free ketchup, or to taste

Instructions

  1. Blend: In a blender or food processor, combine the egg whites, protein powder, xanthan gum, garlic powder (if using), and salt. Blend on low speed to combine (you don't want the mixture too fluffy).
  2. Cook: Heat a 7- to 8-inch (18 to 20 cm) nonstick skillet over low heat and brush it lightly with oil. Once hot, pour 1/4 cup (60 ml) of the mixture into the center. Immediately swirl the pan to cover the bottom.
  3. Flip & Set: Cook for 1–2 minutes until the edges start to curl and lift easily. Use a spatula to loosen one side, then carefully peel and flip it with your fingers. Cook for 1 more minute, then let cool on a wire rack. Repeat with the remaining batter.
    Note: Keep any wraps you are not planning to use immediately in an airtight container in the refrigerator for up to 4 days. If you prefer a slightly golden wrap, turn up the heat after the shape is formed, but don’t forget to reduce it again before starting the next one.
  4. Crisp the Proteins: Place sausages and chopped bacon in a skillet. Cook until the sausages are browned through and the bacon is perfectly crisp.
    Note: You can also use an air fryer at 360 f (180 C) for 8–10 minutes for a hands-off version (bacon and chipolatas). If you use regular sausages, add 5 more minutes to the baking time.
  5. Scramble the Eggs: Whisk the whole eggs with a pinch of salt. Melt butter in a hot pan and cook the eggs, stirring constantly for about 60 seconds. Keep them slightly "soft"—don't overcook! Stir in the grated cheddar until melted and creamy.
  6. Assemble & Serve: Lay a wrap flat. Spread the cheesy scrambled eggs horizontally across the center. Top with the sausages (cut lengthwise if using large ones) and crisp bacon. Drizzle with sriracha or sugar-free ketchup.
  7. Serve: Fold tightly and slice in half. These wraps are best served warm. If meal prepping, individual fillings can be kept separately in the fridge for up to 3 days.
    PS: If you're looking for more simple, high-protein meals that with with intermittent fasting, check out my Fast Keto ebook!


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Loaded Egg White Protein Wraps

Quick Summary tl;dr

After 34 years of failed policy based on bad science and industry lobbying, the government has officially flipped the food pyramid.

Protein is King: Animal protein (steak, eggs) is now the "anchor" of the diet, with daily targets raised significantly to 1.2–1.6 g/kg, or 0.54-0.73 g/lb of body weight per day.

Fat is Back: Butter, tallow, and full-fat dairy are "in"; seed oils and processed carbs are "out."

Grains Demoted: The "base" is gone. Grains are now the smallest category at the bottom (2-4 servings).

The Catch: While the food advice validates the low-carb lifestyle, the new alcohol rules are vague ("less is better" with no hard limits).

If you’ve been following the news, you know that something huge just happened. After 34 years of being told to load up on "heart-healthy" grains and fear the butter dish, the government has officially hit the reset button.

I had to squint at the new "Real Food" pyramid when I first saw it. Is that... steak at the top? And cheese? And are those grains hiding way down in the basement? This starts to look closer to a whole-foods based, low-carb food pyramid!

For years, we’ve been the "crazy" ones skipping the cereal aisle, and now it turns out the new government guidelines are basically just a low-carb cheat sheet. But before we do a victory lap, let’s talk about how we got here, why the old advice was such a disaster, and the few places where this new "Real Food" guide still gets a little messy.

Ending a 34-Year Failed Experiment

To understand why this is such a massive win, you have to look at what we are finally leaving behind. For over three decades (since 1992!), U.S. nutrition policy was built on a foundation of 6–11 servings of grains a day. Essentially, they told us to build our health on bread and pasta.

And the "science" behind that? It was shaky at best. It largely traces back to Ancel Keys and his "Seven Countries Study," where he famously cherry-picked data to blame saturated fat for heart disease (conveniently ignoring countries like France where people ate fat and lived long lives). (Yerushalmy et al, 1957)

We also know now that contrary results were buried—like the Minnesota Coronary Experiment ( Ramsden et al, 2016), which actually showed that swapping butter for vegetable oil increased death rates.

Add in some industry payoffs from sugar and vegetable oil companies ( Kearns et al, 2016). For example, the American Heart Association itself was launched into a national powerhouse in 1948 thanks to a massive donation from Procter & Gamble, the makers of Crisco ( Teicholz, 2023).

When you follow the money, you end up with a policy that preached "low-fat" while obesity rates skyrocketed. Basically, we’ve been part of a 34-year experiment that didn’t work.

MyPlate vs. The New Pyramid

The previous model, MyPlate, was essentially the old pyramid flattened out. It still marginalized healthy fats and centered meals around grains and starchy vegetables.

The new 2026 guidelines have completely inverted that logic:

  • The Inversion: Grains have been demoted from the "base" to the very bottom tip of the pyramid (now just 2–4 servings).
  • Protein is the New Anchor: Protein recommendations have jumped significantly (aiming for 1.2–1.6 g/kg, or 0.54-0.73 g/lb of body weight per day), with a new focus on animal proteins like meat, eggs, and dairy as the "anchor" of the diet. This is close to what Drs. Stephen Phinney and Jeff Volek have always recommend!
  • Fat is Back: Full-fat dairy and animal fats (like butter and tallow) are back on the menu, acknowledging that natural fats are stable and nutrient-dense.

Excitement... With a Side of Caution

Is this a victory for real food? Absolutely. Seeing "Steak" and "Butter" near the top of a government chart is surreal. But we should stay grounded.

While the food recommendations are solid, other parts of the guidelines are a bit messy. For example, the new alcohol guidance has removed specific drink limits entirely, replacing them with vague "less is better" advice. When asked about it, officials gave confusing answers (suggesting the only rule is "don't drink it for breakfast"), which feels like a step backward in clarity.

The Verdict: The "low-fat, high-grain" era is officially over—at least in the U.S. Science is finally correcting course, but huge systems have massive inertia. It might take a while for the UK, Australia, and other nations to overcome that resistance and follow suit. But as always, we shouldn't wait for any government to tell us what makes us feel good. We've known for years that real food works—now, they’re just catching up.



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The Pyramid Just Flipped: Why the New "Real Food" Guidelines Change Everything

When weeknights get busy, I always reach for quick and simple meals like this Ginger Chili Chicken Stir Fry. It’s my spin on the classic Egg Roll in a Bowl aka Crack Slaw, but with a little extra kick from fresh ginger and chili. Everything comes together in one skillet in under 20 minutes, which makes it a recipe I keep on repeat.

Why I Keep Coming Back to This Stir Fry

  • Protein-packed but light – Ground chicken makes it filling without being heavy.
  • Fast and fuss-free – From pan to plate in under 20 minutes, no complicated steps.
  • Built-in veggies – The coleslaw mix adds crunch and color without extra prep.
  • Big flavor payoff – Ginger and chili bring heat, and the lime plus coconut aminos add a fresh, tangy kick.
  • Easy to change up – Add peanuts, cilantro, or Sriracha for extra flavor.

Ingredients & Swaps

  • Olive oil or ghee – Used for cooking the aromatics and chicken. Avocado oil or coconut oil also work well.
  • Ground chicken – Lean, high in protein, and quick to cook. Swap with ground turkey, pork, or beef if you prefer. Avoid lamb as it's too fatty.
  • Coleslaw mix – The ultimate shortcut with shredded cabbage and a little carrot. If you can’t find it, shred your own cabbage mix.
  • Fresh ginger and garlic – Add sharp, aromatic flavor. Ground ginger or garlic powder can work, but fresh makes a big difference.
  • Red chili pepper – Brings the heat. Use less or remove seeds for mild flavor, or add more for extra spice.
  • Coconut aminos or tamari – Gives a savory, umami punch. Soy sauce works too if you don’t need it gluten-free.
  • Fresh lime or lemon juice – Balances everything with a tangy finish.
  • Onion – Red onion adds mild sweetness, but yellow or white onion also works.
  • Spring onions & other toppings – Finish with sliced spring onion, cilantro, peanuts, or Sriracha for more flavor and texture.

Can I use homemade coleslaw mix?

Yes! If you can’t find ready-made coleslaw mix, you can make your own (I do that all the time!). Just shred green or white cabbage, add some red cabbage, and a little carrot. If you're keto, a small amount of carrot won’t affect your carb count in any significant way. That's just one of many diet myths.

Kitchen Tips for the Best Stir Fry

  • Prep everything first – This cooks fast, so have your veggies chopped and seasonings ready before heating the skillet.
  • Use a hot pan – Medium-high heat helps brown the chicken and keeps the cabbage from steaming.
  • Don’t overcook the cabbage – Toss until just crisp-tender; it should keep a bit of crunch.
  • Adjust spice to taste – Remove chili seeds for milder heat, or add Sriracha for more kick.
  • Balance the flavors – Taste before serving and add extra lime juice, salt, or coconut aminos if needed.

Servings, Storage & Reheating

This recipe makes 4 moderate servings, or 2 larger portions if you prefer a more filling, higher-protein meal.

Let the stir fry cool completely before storing. Keep it in an airtight container in the fridge for up to 4 days. Reheat in a skillet over medium heat with a splash of water or oil, or warm it in the microwave until heated through.

Similar Recipes You Will Love

If this Ginger Chili Chicken Stir Fry is your kind of weeknight dinner, you’ll want to try these other quick and flavorful low-carb recipes too:

Preparation time

Hands-on:    15 minutes
Overall:     15-20 minutes

Nutritional values (per serving, about 225 g/ 8 oz)

Total Carbs 11.5 grams
Fiber 3.6 grams
Net Carbs 8 grams
Protein 28.5 grams
Fat 16.8 grams
of which Saturated 2.6 grams
Energy 310 kcal
Magnesium 37 mg (9% RDA)
Potassium 543 mg (27% EMR)

Macronutrient ratio: Calories from carbs (11%), protein (38%), fat (51%)

Ingredients (makes 4 servings)

  • 1 small red onion (60 g/ 2.1 oz)
  • 1 clove garlic, minced
  • 1 tbsp fresh grated ginger
  • 1 medium red chili pepper (15 g/ 0.5 oz)
  • 4 tbsp virgin olive oil or ghee (60 ml)
  • 500 g ground chicken breasts (1.1 lb)
  • 500 g coleslaw mix (1.1 lb)
  • 1/4 cup coconut aminos or tamari sauce (60 ml)
  • 2 tbsp fresh lime or lemon juice (30 ml)
  • sea salt and pepper, to taste
  • 3 medium spring onions, sliced (45 g/ 1.6 oz)
  • Optional to serve: fresh cilantro, more lime juice, chopped roasted peanuts, and Sriracha sauce (I make my own Fermented Sriracha Sauce)

Instructions

  1. Peel and slice the red onion, mince the garlic, grate the ginger.Slice the chili pepper and remove the seeds.
    Note: For homemade coleslaw mix made with fresh carrot, white and purple cabbage, check recipe tips.
  2. Place sliced red onion in a skillet greased with olive oil (or ghee). Cook for 2-3 minutes until fragrant. Add garlic, ginger and chili pepper.
  3. Add ground chicken. Use a spatula to break into pieces. Cook on medium-high for 5 to 8 minutes until browned.
  4. Add the coleslaw mix. At first this will seem like a lot but the cabbage will cook down. Using tongs, toss while cooking.
  5. Mix in the coconut aminos and lime juice.
  6. Cook for about 10 minutes or until the cabbage is crisp tender. Take off the heat and set aside. Optionally, season with salt and pepper to taste.
  7. Sprinkle with spring onion and serve with lime wedges. You can optionally add cilantro, chopped roasted peanuts and/or a drizzle of Sriracha sauce.
  8. To store, let it cool down and refrigerate for up to 4 days. Reheat before serving.


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Ginger Chili Chicken Stir Fry

I’ve been working on a series of oatmeal recipes, and this high-protein keto oatmeal is where it all started. It’s my base recipe — simple, creamy, and so close to real oatmeal that you won’t miss the oats one bit.

What I love about it is that it’s completely dairy-free, egg-free, and can be made nut-free, so just about anyone can enjoy it. And unlike some keto porridges that turn out gloopy or grainy, this one has the perfect texture — thick, smooth, and really satisfying.

It’s also quick to make and keeps me full for hours, which makes it perfect for busy mornings. I usually top mine with a drizzle of allulose syrup (the chocolate and pancake syrups are my go-tos), a few fresh berries, and sometimes even a little dark chocolate. Pure comfort in a bowl.

Why You’ll Love This Recipe

  • High in protein – Keeps you full and energized for hours.
  • Perfect texture – Creamy and hearty, just like real oatmeal!
  • Allergy-friendly – Naturally nut-free, dairy-free, and egg-free.
  • Quick & easy – Ready in minutes with simple pantry ingredients.
  • Great for meal prep – Mix dry ingredients ahead for grab-and-go convenience.
  • Customizable – Add berries, chocolate chips, or sugar-free syrup to suit your taste.

Ingredients and Swaps

  • Shredded coconut – Toasted briefly for flavor and sweetness. If you’re not nut-free, you can also sprinkle toasted almond or coconut flakes on top just before serving for extra crunch.
  • Coconut flour – Helps thicken and gives a creamy consistency.
  • Chia seeds – Add natural thickness and fiber.
  • Hemp seeds – Provide protein, magnesium and healthy fats.
  • Flax meal – Adds a hearty texture and extra fiber.
  • Collagen powder – Boosts protein without changing flavor. I like Perfect Keto or Equip (20% off Perfect Keto here | 20% off Equip here). Unflavored is best. If you use flavcored options, go easy on any sweetener topping.
  • Cinnamon – Adds warmth and flavor; adjust to taste.
  • Almond milk – Use unsweetened almond milk to keep carbs low. Any unsweetened nut or seed milk will work — I love House of Macadamias nut milk (15% off here). For nut-free, simply use seed milk or light coconut milk.
  • Optional toppings – Drizzle with RxSugar allulose syrup (20% off here), add fresh berries, more cinnamon, or a few dark chocolate chips.

Can I use dairy milk?

No — even full-fat milk is too high in carbs to keep this recipe keto-friendly. If you’d like to use dairy, mix 2 tablespoons of heavy cream with enough water to make 3/4 cup (180 ml). This gives you the creamy texture without the extra carbs.

Can I make this ahead for meal prep?

Absolutely. Mix the dry ingredients in bulk (8× the recipe is a good amount). Store in a jar and scoop out 1/2 cup per serving. Just add hot milk of choice, stir, and your oatmeal is ready in minutes. The dry mixture can be kept at room temperature for up to a month.

What can I use instead of collagen?

Collagen adds protein without changing the flavor. If you don’t have any, just skip it — the oatmeal will still work. For extra protein, you can stir in a scoop of whey, egg white, or plant-based protein powder (adjust liquid as needed).

Is this keto oatmeal low FODMAP?

Not as written, since it uses coconut flour which can be high FODMAP in larger amounts. Shredded coconut can be high FODMAP in larger amounts, but 2 tbsp is within the low FODMAP serving size. To make this recipe more suitable for a low FODMAP diet, swap the coconut flour with additional flax meal or chia seeds. You’ll still get a thick, creamy texture without the FODMAP load.

Tips for Best Results

  • Toast the coconut – Just 1–2 minutes in a dry pan makes a big difference in flavor.
  • Stir often – Hemp, flax, and chia thicken quickly; stirring prevents clumps.
  • Adjust thickness – Add more milk if you prefer a looser, porridge-style texture.
  • Add crunch last – If using almond or coconut flakes, sprinkle them on right before serving so they stay crisp. Same applies to chocolate chips (dark or sugar-free milk/white).
  • Meal prep smart – Mix the dry ingredients ahead (x8 works well) and scoop out 1/2 cup per serving. Add hot milk, stir, and it’s ready in minutes.

Storage Tips

This high-protein keto oatmeal is best enjoyed fresh, but you can also make it ahead. Store it in a sealed container in the fridge for up to 1 day. Reheat gently on the stovetop or in the microwave, adding a splash of nut or seed milk if it gets too thick.

You can also enjoy it cold straight from the fridge. For toppings like allulose syrup, berries, or chocolate chips, add them just before serving so they stay fresh and crunchy.

If you’d like to prep ahead, mix the dry ingredients and store them at room temperature for up to a month — then simply measure out 1/2 cup per serving and add hot milk of choice whenever you’re ready to make it.

Recipes You Will Love

Love this high-protein oatmeal? Try more of my favorite low-carb porridges and creamy breakfast bowls!

Preparation time

Hands-on:    15 minutes
Overall:     15 minutes

Nutritional values (per serving)

Total Carbs 17.3 grams
Fiber 13.1 grams
Net Carbs 4.2 grams
Protein 28.2 grams
Fat 23 grams
of which Saturated 4.4 grams
Energy 382 kcal
Magnesium 184 mg (46% RDA)
Potassium 611 mg (31% EMR)

Macronutrient ratio: Calories from carbs (5%), protein (34%), fat (61%)

Ingredients (makes 1 serving)

Instructions

  1. Measure out all of the dry ingredients so they’re ready to go.
  2. Place the shredded coconut in a dry saucepan and toast over medium heat for 1–2 minutes, stirring often, until lightly golden and fragrant. Watch closely, as coconut can burn quickly.
  3. Add the remaining dry ingredients and pour in the almond milk (or cream + water mixture for a dairy option — see tips).
  4. Stir well to combine. Cook for 2–4 minutes over medium heat, stirring frequently, until the mixture thickens into a porridge-like consistency.
  5. Remove from the heat and transfer to a serving bowl. Add any toppings you like — allulose syrup, fresh berries, a sprinkle of cinnamon, or dark chocolate chips.
  6. Enjoy hot, or refrigerate for up to 1 day. Reheat gently with a splash of milk if it thickens too much, or enjoy cold.


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High-Protein Keto Oatmeal

Table of Contents

If you’ve ever been caught out hungry with nothing keto-friendly on hand, you know how quickly things can go sideways. Grab & go snacks aren’t just a nice-to-have — they’re the difference between staying on track and giving in to whatever’s convenient.

Eight years ago, I shared a simple snack list on Pinterest. It was shared as part of this post about doing keto while you travel. It wasn’t branded, it wasn’t even vertical — but somehow it became one of my most saved pins ever. So I finally gave it the update it deserved.

I created a new, more comprehensive version of the graphic (you’ll find it below), and this time I’m including extra tips and context. These are the snack ideas I rely on most — especially now, with toddlers, work deadlines, and a focus on high-protein keto that keeps me full without needing full meals.

Whether you’re packing a lunchbox, heading out for the day, or just need something ready in the fridge, these are easy, real-food options that don’t rely on bars or products full of mystery ingredients.

Do You Even Need Snacks on Keto?

I’ll be honest — I rarely snack.

If you’re eating a well-balanced, high-protein keto diet, chances are you won’t need to snack in the traditional sense (mini meals between meals). But when I talk about “snacks,” I really mean convenient food — things I can grab when I’m too busy to cook, out of the house all day, or need something portable for travel.

That’s the kind of snack list this is. These are not “just a little something” to nibble on — they’re real, satisfying foods that can fill a gap, help you meet your protein goals, or act as a light meal when life doesn’t go to plan.

Fridge-Friendly Snacks

  • Boiled eggs - Simple, filling, and portable. Add a pinch of salt or pair with mayo or avocado for extra satiety.

  • Cheese cubes or sticks - Hard cheeses like cheddar, mozzarella or gouda are great on the go and don’t need refrigeration for a few hours. Look for moderate to full-fat, high-protein options with no added starches or fillers.

  • Smoked slices or salmon rolls - Wrap cream cheese or cucumber in smoked salmon for a quick protein-fat combo. Best eaten the same day unless vacuum-packed. Here's a recipe you might like: Keto Sushi Smoked Salmon Roll-Ups.

  • Cold meats or roll-ups - Ham, salami, turkey, or prosciutto rolled around cheese or veggies. Best eaten within a day or two. Here are some recipes you might like: Ham & Cheese Horseradish Roll-Ups or Turkey & Veg Roll-Ups.

  • Cheese-stuffed baby peppers - Sweet mini peppers filled with cream cheese or herby cheese spreads. Looks good, tastes better, and works in lunchboxes too. Here's a recipe you might like: Everything Bagel Stuffed Baby Peppers.

  • Guacamole cups - Look for single-serve guac packs — or make your own and store in small jars. Great with veggies or pork rinds. If you want, you can even make your own Guacamole..

  • Vacuum-packed olives - Easy to find and perfect for travel. Choose plain or herbed — avoid ones marinated in sugary dressings. Looking for a flavor boost? Here is a recipe you might like: Mediterranean Marinated Olives.

  • Avocado halves - Leave the pit in, squeeze some lemon or lime over it, and reassemble to stop browning. Add salt and eat with a spoon.

  • Greek yogurt (unsweetened) - Full-fat plain Greek or coconut yogurt with a few nuts or berries makes a satisfying snack. Best if you’re not too sensitive to dairy.

  • Berries (in moderation) - Raspberries, strawberries or blackberries are the lowest in carbs. Good with yogurt, nut butter, or just on their own. Stick to small portions.

Pro tip: For any of these, a small cooler bag and ice pack will keep things fresh for hours.

Shelf-Stable Snacks

  • Low-carb protein bars - If you’re going for bars, check the label carefully. Avoid sucralose, maltitol, and IMOs. Good options include Perfect Keto or bars sweetened with allulose or stevia. Here are the products I recommend:

You can even make your own protein bars! Here are some recipes you might like: Keto Maple Pecan Protein Bars, Chewy Keto Chocolate Chip Granola Bars, Chewy Keto Maple Pecan Granola Bars or Keto Almond Protein Balls.

  • Nuts and seeds - Stick to lower-carb options like macadamias, pecans, walnuts, almonds, hazelnuts, brazil nuts, pili nuts, pepitas and sunflower seeds. Avoid mixes with dried fruit, seed oils or coatings. Go easy on cashews and pistachios — they’re higher in carbs than you’d think. Brazil nuts are a great source of selenium, but 1 to 3 a day is enough. Looking for inspiration? Try these recipes: Chile-Lime Spiced Almonds, Spiced Pecans and Sweet and Savory Roasted Pepitas.
  • Nut butter snack packs - Single-serve almond or macadamia butter sachets are handy when you need fat and energy on the go. Great with celery, dark chocolate, or just a spoon. For extra healthy fats, choose macadamia nut butter. I like House of Macadamias - they create products exclusively from macadamias! Click here for 15% off House of Macadamias.

Guess what? You can even make your own nut butter! Here are recipes you might like: Toasted Coconut Butter, Macadamia Coconut Collagen Butter or Almond & Cashew Butter

  • Canned tuna or salmon - In olive oil or spring water, no fridge needed. Look for BPA-free tins and clean ingredients. A solid protein backup for long trips.

  • Dark chocolate (85% or higher) - A square or two goes a long way. Look for low-carb options with no added sugar. You can also add a tablespoon of peanut or any nut butter for a more satisfying snack.

  • Roasted seaweed snacks - Crispy and salty, with virtually no carbs. Choose plain or sesame — some flavored versions contain sugar or MSG.

  • Pork rinds - Crispy, salty, and zero-carb. Great dipped in guac or used as a chip replacement. Can't find a clean product with no additives? Make your own pork rinds!

  • Dried coconut chips - Stick to unsweetened versions. A good source of fat and fiber, and pairs well with nuts. You can even make flavored coconut chips at home. Here are recipes you might like: Keto Spiced Coconut Chips (sweet) and Tandoori Coconut Chips (savory).

Quick Assembly Snacks

  • Celery + nut butter - Classic combo. Add a sprinkle of salt or cinnamon for flavor. Any nut, seed or peanut butter will work. Keep the nut butter in a small container or pre-filled celery sticks.

  • Mini “bento” snack boxes - Combine a few staples: hard-boiled eggs, cheese, olives, cucumber sticks, and some nuts. Works for adults and kids alike. Here's a recipe you might like: No-Cook Bento Lunchbox.

  • Leftover meat slices - Chicken thighs, roast beef, or steak — sliced and ready to eat cold. Wrap in parchment or pack in lunch boxes.

  • Keto crackers + cheese or dip - If you bake your own or use a clean brand, crackers with guac, pate, or soft cheese can be a great snack that feels more like a meal. Here are recipes you might like: Crispy Multiseed Keto Crackers (our much loved cracker recipe), served with Blue Cheese Dip (yes, you can even make crackers our of pepperoni slices!), Muhammara Dip or Avocado & Basil Dip.

Pro tip: Keep small leak-proof containers and ice packs handy if you’re packing anything creamy or perishable.

How to Pack Keto Snacks for Busy Days

If you’re taking snacks on the road, to work, or packing lunchboxes, a bit of planning goes a long way. Here are a few tips I’ve found helpful for keeping things fresh, mess-free, and ready to eat when you need them:

  • Use leak-proof containers for anything soft or runny — like guacamole, dips, or yogurt. Both metal containers or glass containers are great durable option.
  • Keep dry snacks separate to avoid sogginess. Crackers, pork rinds, or nuts store best in small zip bags or snack-size containers.
  • Invest in a small insulated bag like this and a couple of ice packs if you’re packing eggs, cheese, meat, or anything dairy-based.
  • Portion things ahead of time — whether it’s a few meat roll-ups or single-serve nut butter sachets. It saves time and cuts down on packaging.
  • Reusable silicone bags like these or mini jars like these are great for sliced meat, veggie sticks, or olives. Easy to clean and good for the planet too.

If you’re not going to eat something within a few hours, it’s worth thinking about how it will hold up outside the fridge — especially in hot weather.

Final Thoughts

You don’t need fancy products or hours of prep to stay on track. These are the snacks I keep coming back to — real food, quick to pack, and satisfying enough to get me through a busy day without grabbing whatever’s convenient.

Whether you’re traveling, working long hours, or just trying to stay ahead of hunger with kids in tow, having the right options ready makes a big difference.

If you have a favorite grab & go keto snack that’s not on this list, I’d love to know — leave a comment below or tag me if you share it, and I'll add it to the list!

Easy Grab & Go Keto Snacks Infographic

This post was written by Martina Slajerova, creator of the KetoDiet app, author of 10+ keto cookbooks, and recipe developer with over a decade of experience in low-carb nutrition. All recipes and tips shared here have been tested and approved by my family (yes, even the toddlers!).



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