Savory Snacks

  • Black olives, 8 medium. 35 calories, 1 gm net carb. 
  • Baby carrots, 5 medium. 15 calories, 3 gm net carb. 
  • Celery, 7 inch stalk. 5 calories, 1 gm net carb
  • Cauliflower, 5 florets. 15 calories, 2 gm net carb
  • Veggie burger lettuce wrap: 110 calories, 5 gm net carb. Heat up a Morningstar garden veggie burger, slap it in bibb lettuce leaf. You can thrown a few almond slivers for extra crunch, or some sriracha for extra flavor.
  • Salami, 1 oz. 110 calories, 0 gm net carb.       
  • Jerky, 1 oz. 120 calories, 0 gm net carb.  
  • Sliced roasted turkey breast, 1 oz. 30 calories, 0.5gm net carb. Be careful of deli meats, and read the label to make sure it doesn’t have carbs. Some of them are pumped full of carbohydrates.
  • Sliced roast beef, 1 oz. 35 calories, 0.5gm net carb
  • Cheddar cheese, 1 oz (this is a typical slice, or a cube). 110 calories, 0 gm net carb.
  • Mozzarella cheese, 1 oz. 110 calories, 0 gm net carb.
  • Swiss cheese, 1 oz (this is a typical slice, or a cube). 110 calories, 0 gm net carb.
  • American cheese, 1 oz (this is a typical slice, or a cube). 110 calories, 0 gm net carb.
  • Hard boiled egg, 1 large. 80 calories, 0 gm net carb.   I recommend adding “everything bagel seasoning on it for a ton of flavor with no calories. You can easily make it yourself, or buy it from Trader Joes.
  • Peanuts, 1/4 cup, about 30 nuts. 200 calories, 4 gm net carb.
  • Almonds, 1/4 cup, about 25 nuts.  200 calories, 3 gm net carb
  • Macadamia nuts, 1/4 cup, about 13 nuts.  240 calories, 2 gm net carb
  • Cashews, 1/4 cup, about 20 nuts.  180 calories, 9 gm net carb
  • Trader Joe’s Salted Dry Roasted Pumpkin Seeds, 1/4 cup. 170 calories, 2gm net carb.
  • Trader Joe’s sweet and spicy pecans, 1/4 cup.  190 calories, 6 gm net carb
  • Popcorn, air popped, 3 cups. 90 calories, 15gm carb. Popcorn is not terribly filling, so 3 cups does not go a long way. I recommend air-popped or oil popped rather than microwave popcorn since you avoid all the weird marketing gimmicks and additives that make it tricky to know what you are eating.
  • Popcorn, oil popped, 3 cups. 140 calories, 15gm carb.

If you need to satisfy your salty/crispy craving, here are a few ideas. I would highly recommend pairing this with either a dip, meat, or cheese to increase your satiety.


  • Carr’s table water crackers, 4 crackers.  60 calories, 10 gm net carb
  • Triscuit original, 5 crackers.   100 calories, 14 gm net carb
  • Townhouse crackers, 8 crackers.   150 calories, 15 gm net carb
  • Trader Joe’s Corn, Pea, Bean & Quinoa Crisps, 24 chips. 120 calories, 15 gm net carb
  • Trader Joe’s crispy crunchy okra, ½ bag. 110 calories, 4 gm net carb
  • Trader Joe’s salted peanut butter-filled pretzels, 11 pieces. 150 calories, 12 gm net carb
  • Snyder’s Sourdough Nibblers (pretzels), 16 each. 120 calories, 25gm net carb. Pretzels are a fairly healthy snack, but are tough to integrate into a low carb diet.
  • Santitas white corn tortilla chips, 1 oz (9 chips). 140 calories, 17gm carb. Avoid chips as much as possible. They are high in carbohydrate, have little nutritional value, are very easy to overeat, and are not terribly filling for the calories.

Dips are easy to make, economical, convenient (lasts in the fridge for days), and can increase the satiety factor and enjoyment of vegetables. Naturally, you need to be really cautious with the chips/breads as the calorie and carb intake can skyrocket in a hurry.


  • Peanut butter, 2 tablespoons. 190 calories, 4 gm net carbs
  • Crab dip, 1/6th recipe. 200 calories, 2 gm net carbs
  • Pimento cheese (1/3 cup). 170 calories, 0 gm net carbs
  • Cheddar, bacon, spinach dip, 1/2 cup. 170 calories, 5 gm net carb
  • Cheddar dip, 1/4 cup. 120 calories, 1 gm net carbs
  • Smoked salmon dip, 1/4 cup. 100 calories, 2 gm net carbs
  • Black bean hummus (1/3 cup). 140 calories, 12 gm net carbs. Like most people, I absolutely love humus. The trick for low carb diets is what to pair it with. The traditional pairing with pita is tough, since pita is very high in carbohydrates (32gm carb in 1 large pita!). It is still delicious with veggies (and you can still be ok to eat a few crackers with it as well)
  • Guacamole, (1/6th recipe). 130 calories, 6 gm net carbs

Sweet Snacks & Desserts

First, the good news. You can eat sweets (and I’m not talking about the nauseating no-sugar added garbage treats). Please tell your well meaning but misguided family members that they don’t know what they are talking about, and that Dr. Berry says you can eat sweets.

Now, the bad news. If you like to get your sugar high from baked goods, you are mostly out of luck. That is because of the breathtakingly high carbohydrate content of these foods. One could easily blow an entire day’s worth of carbs on a single desert.

Be aware, a label saying “sugar free” does not mean it is low carbohydrate or even sugar free. I repeat, JUST BECAUSE A LABEL SAYS IT IS “SUGAR FREE” DOES NOT MEAN IT IS LOW CARBOHYDRATE (OR EVEN FREE OF SUGAR). Food markerters are sly bastards, and want to trick you into eating their products by any means necessary. Don’t be fooled.

This list is a bit small, but I promise to add to it in time. I don’t make prepared desserts, so if you want low-carb dessert recipes there are many great websites you can go to for inspiration. Ideally, sweet snacks should be 15gm carb or less. If you flex up to 30gm carb, I won’t tell anyone. But please, do not go any higher. Your metabolism will hate you for it.

Actual healthy desserts (see fruit section also)

  • Greek yogurt, nonfat, plain, (2/3 cup). 80 calories, 6 gm net carbs
  • Greek yogurt with fruit and nuts 150 calories, 15 gm net carbs. Add 5 almonds and 1/2 cup of berries to plain greek yogurt. Quick, super healthy, and delicious.

Ice Cream and puddin

  • Halo top ice cream, 1/2 cup. 60 calories, 13 gm net carbs. For having very little sugar, this is some tasty ice cream. The flavors are hit-and-miss, though, so you may want to peruse this article to help you pick.
  • Frozen yogurt. 1/2 cup. 100 calories, 21 gm net carbs.
  • Nicecream, 1 each. 120 calories, 27 gm net carbs. I don’t typically make desserts, but nicecream is an exception. It is a big hit of carbs, but otherwise low-cal, very healthy, delicious, and dairy-free.
  • Jello Sugar Free pudding snack pack. 60 calories, 10 gm net carbs.

Chocolate and nougut and cookie butter

  • Trader Joes Soft Honey Nougut with almonds, 2 pieces.  110 calories, 20 gm net carbs.
  • Trader Joes Peanut butter cups (dark chocolate), 3 pieces. 200 calories, 21 gm net carbs.
  • Trader Joes Peanut butter cups (milk chocolate), 3 pieces. 180 calories, 20 gm net carbs.
  • Trader Joe’s Mini 70% Caco Dark Chocolate Bars (1 bar). 100 calories, 7 gm net carbs.
  • Trader Joe’s Speculoos Cookie Butter, 1 tablespoon. 90 calories, 8 gm net carbs.

Sweet and crunchy

  • Biscoff cookies, 2 cookies. 75 calories, 12 gm net carbs.
  • Trader Joe’s crispy crunchy chocolate chip cookies, 12 cookies. 150 calories, 19 gm net carbs.
  • Trader Joe’s Chocolate-covered peanut butter pretzels, 6 pieces. 200 calories, 23 gm net carbs.