Easy Keto-Friendly Snacks for Work

Finding snacks that are both keto-friendly and convenient can be a challenge, especially when you’re working long hours. An easy work snack needs to be satisfying and hassle-free, all while keeping you on track with your keto goals.

If you’re wracking your brain for work snack ideas that fit into your keto-friendly diet, we’ve got you covered. Here, we’ve got simple, keto-friendly snacks that you can easily keep on hand to help stay energized and satisfied throughout the workday.

What Is Keto?

The goal of a ketogenic diet, or keto diet, is to get your body into a state of ketosis by restricting your carb intake and increasing your fat intake. When you’re in ketosis, your body burns fat instead of carbohydrates for fuel.

Our bodies use carbohydrates as our main source of energy. When you drastically reduce the number of carbs you eat and increase the amount of fat in your diet, your body breaks down the fat into ketones. These ketones then become your body’s main energy source. Just remember, it’s important to consult a physician before starting any diet.

On a keto diet, you’ll typically follow a dietary pattern of high in fat, low in carbs, and moderate in protein. Carbs are allowed, but typically you can only consume 50 grams or fewer. Otherwise, your body will be kicked out of ketosis. This means sugars, grains, and even some fruits and vegetables are restricted.

What Makes a Good Keto-Friendly Snack?

To make sure you’re not thrown out of ketosis, choose snacks that limit carbohydrates so you stay within your chosen daily carb intake. Try to avoid added sugars and sweeteners as well, which can spike your blood sugar levels.

You’ll also want to select snacks that are high in healthy fats. Fat is a key source of energy on a keto diet, and it can help you feel full and stay satisfied. And don’t forget to balance your keto diet with some quality sources of protein.

Whatever snacks you choose, make sure they’re convenient for you to eat while at work. Whether you’re at a construction site or between client meetings, a portable snack that’s easy to eat is the quickest way to get an energy boost. Remember to have fun experimenting with different keto-friendly snacks to find your favorites.

Easy Keto-Friendly Snacks

Keto-Friendly Jerky

Rather than reaching for a granola bar, why not try some jerky? Deliciously seasoned and cooked to perfection, jerky is made from meat and can help you meet your daily protein goals. Plus, it’s non-perishable until opened, making it easy to store in your purse, briefcase, desk drawer or even your coat pocket.

Just remember to check the nutrition label. Some jerky is seasoned with sugar, which can increase the carb count. Golden Island Jerky is a great place to start – just remember to check the label!

Hard-Boiled Eggs

Don’t have time for breakfast and need a snack to tide you over till your lunch break? Instead of a sugar-loaded smoothie or drive-thru sandwich, keep some hard-boiled eggs handy. One large egg has 12.4 grams of protein, 9.96 grams of fat and less than one net gram of carbs. 

Hard-boiled eggs are easy to prepare, and can be stored in your fridge for up to a week. Enjoy them plain, with a little seasoning or with some other keto-friendly ingredients like jerky or avocados!

Nuts

When you have a case of afternoon munchies, it’s tempting to reach for crackers, pretzels and other carb-loaded snacks. With nuts, you get the same satisfying crunch without the same heap of carbs. If you get them roasted and seasoned, go for nuts with savory ingredients rather than sweet, sugary seasonings.

The lowest-carb nuts include:

• Pecans
• Walnuts
• Macadamia nuts
• Brazil nuts
• Almonds
• Hazelnuts

Pickles

Are you missing the gratifying taste of salt and vinegar chips during your keto-friendly diet? Then we suggest diverting your tastebuds to a good, old-fashioned pickle.

Since pickles are soaked in a mixture of vinegar, salt and water, you still get that pleasing acidic taste and crispy texture without being tossed out of ketosis. That’s because a single pickle spear has less than one gram of carbs.

Cheese

Individual yogurt cups are a popular work snack, but many are not keto-friendly due to the amount of sugar they contain. This can be a letdown when you’re a dairy fan, but luckily cheese is a tasty alternative.

Cheeses have protein which helps you feel satisfied without disrupting ketosis. From everyday string cheese to a slice of creamy brie, cheese comes in all sorts of flavors and textures, making it easy to find a type of cheese you’ll love.

Seaweed

Whether you eat it dried or raw, seaweed contains fiber, which can help you feel fuller longer.

Dried seaweed comes in individual pouches, so it’s easy to carry and store while you’re at work. It’s typically seasoned with salt and spices, delivering plenty of flavor to energize your senses.

Sliced Cucumbers

Did you know cucumbers are low in carbs? It’s true! One cucumber (10.5oz) has just under 11 grams of carbs, which means you can enjoy some crispy slices without ruining your keto-friendly diet. Plus, what’s more refreshing than hydrating cucumbers?

Whether you prepare them beforehand or slice them at work, they’re fairly easy to take with you. Feel free to shake on some salt and pepper for a flavor boost.

Berries

Eating a keto-friendly diet can be really hard when you need a little treat to get you through the work day. But instead of snatching a candy bar from the vending machine, satisfy your sweet tooth with a handful of berries.

Fruit can be tricky on a keto-friendly diet, as many fruits contains carbs. The most keto-friendly berries include raspberries, blackberries and strawberries. Try alternating your berries, or better yet, create a colorful and flavorful medley!

Meet Your Goals With Snacks You Love

When looking for ways to snack in a more wholesome way, Golden Island takes the concept of jerky to a whole new level, so you can stay satisfied and crush your workday.

Our fire-grilled Korean Barbecue Pork Jerky is made with 100% all-natural pork, minimally processed, with no artificial ingredients and marinated with a mouthwatering blend of seasonings and premium ingredients. It’s the kind of snack that packs major flavor while delivering a dose of energy to help keep you going strong. If you’re ready for the ultimate snacking experience, grab a bag today!