What can I snack on when dieting? Here’s a list of the perfect low carb snacks you can have while on a Ketogenic diet. Best of all? No cooking required. These no-cook keto snacks will cure those cravings.
When you’re out and about or in between meals and get hungry, impulsive good snacks can be difficult to come by. For me, that’s when non-keto, unhealthy choices can start calling my name. In order to avoid making poor choices, I always keep some good keto snacks close by to ward off hunger until it’s time for a proper keto meal.
What Snacks Can I Eat On Keto?
- Nuts.
- Berries.
- Veggies.
- Dark Chocolate.
- Beef Jerky.
And that’s just to name a few.
For me, what makes a good snack is that must be easy and quick to grab or prepare , and it has to require very little to no prep since I do plenty of cooking for meals and of course follow the keto guidelines of no sugar, low or no-carb with plenty of good fat.
What Store Bought Snacks Are Keto Friendly?
In the article below I’ve listed some ideas of low or no carb foods you can snack on a keto diet based on where you can find them in the grocery store.
You can bring this list along when you go shopping so you always have snacks on hand for keto snacks on the go, late-night keto snacks, or a keto friendly snacks for the movies.
In fact, I’ve made this easy by letting you download a Free printable here.
What Snacks Have No Carbs?
When people say " no carb snacks " they generally mean any snack that has less than 1 net carb per serving. This leaves a lot of great no cook no carb foods to choose from. Here are a few of my favorites:
- Cheese
- Sugar free beef jerky
- Celery with cream cheese
- Cucumbers
- Radishes
Can You Eat Popcorn On A Keto Diet?
Is popcorn keto ? In short, no. Popcorn is generally high in carbohydrates. Some varieties of popcorn are lower in carbs, but most will be nearly impossible to fit into your daily macros.
If you really have a craving for popcorn, you might try making only a very small portion of it, and seeing if that doesn’t satisfy you.
A little trick that helps me sometimes, is to add low carb nuts to the popcorn. Not only does that increase the size of my keto snack, but the fat in the nuts also makes me feel full faster.
Low Carb Snacks at the Deli:
- Deli Meat and Cheese Rollup One of the quickest and easiest keto snack recipes . Just make sure that you are buying quality deli meats that don’t include fillers (Boar’s Head is a great choice) and stay away from honey or maple flavors that add sugar and carbs to the meat. You can make these as elaborate as you want by adding cream cheese, mayonnaise, lettuce, cucumbers etc. between the meat and cheese. But when I’m on the go I keep it simple and just wrap a slice of roast beef or salami around a slice of cheese or cheese stick.
- Cheese I chop it into cubes as soon as I get home from the grocery store so it’s portable if I need a quick snack to take with me. If you want your cheese to crunch, Moon Cheese is a great movie snack. This is a great low carb snack with no sugar and just 1g carb.
- Olives Olives really help with the cravings for salty keto snack ideas and make me feel full. I recommend pitted olives so you can eat them without worrying about figuring out where to put the pits. You can also find individual serving packages in the canned aisle with the regular jars and cans of olives.
- Pickles Never in my life have I eaten as many pickles as since I started keto. They’re truly the best snacks . Salty, crunchy, tangy, and low carb. Love them. Don’t be afraid to try pickled veggies like pickled okra , pickled mushrooms, or pickled onions.
No-Cook Keto Snacks in the middle Grocery Aisles:
- Salted nuts. Not all nuts are created equally for keto diet snacks . The best nuts for keto are macadamias, hazelnuts and pecans because of their protein and low carb ratio. These are great salty crunchy low carb snacks for the movies because they’re easy to hide in your bag. 🙂
- Beef Jerky. Try to get the grass-fed beef sticks and check the nutrition label for the best low carb snacks . Some of the most popular jerky is marinated with a sugar-based marinade.
- Pork rinds. Pork rinds are a great salty-crunchy keto-friendly snack option and now come in a variety of flavors. These can be eaten alone or dipped in guacamole for an even tastier treat. Pork Clouds are my absolute favorite brand and they come in a variety of flavors.
- Dark Chocolate. Yes, you can! Everyone once in a while if you have a sweet tooth it’s ok to indulge in dark chocolate as long as it meets the following criteria: The chocolate should have a minimum of 70% cacao Each bar should have minimal ingredients All bars should be free of artificial sweeteners I think the best chocolate bar for a keto sweet tooth is Lily’s . They sell sugar-free (sweetened with Stevia) baking chips and chocolate bars for low carb snacks on the go .
Low Carb Snacks in the Dairy Section:
- Hard-boiled Eggs. Hard-boiled eggs are high protein low carb snacks – they are nutritious, portable, and don’t make a mess. I like to pre-peel mine and put a couple in a small container, sprinkled with a little paprika and salt.
- String Cheese. Look for the full-fat versions to keep on hand.
- Cheese crisps. Use your favorite cheese (I like parmesan) and easy cheese crisps. Or buy these cheese crisps online.
No Cook Low Carb Snacks in the Produce Section
- Avocados . One of the best keto fats around and easy to simply cut open and eat right out of the shell or perhaps sprinkle some hot sauce on it. If you have some time, you can make guacamole. This is one of my favorite snacks and I often eat it with just a spoon. Wholly guacamole even sells individual serving sizes. These are great because they don’t go bad once you open them and they’re portion-controlled. Low carb snacks to buy are easy to come by.
- Veggie Sticks. Chop up carrots and celery for a delicious and healthy quick snack. Keep them in the fridge until you are ready to leave or dip in guacamole or a keto dressing if you’re staying home.
- Berries . If you would like to get a low carb fruit fix you can have raspberries, strawberries or blackberries in small amounts. Sometimes I freeze them to have a frozen treat and slow down my snacking. 100 grams (about 3 handfuls) have 5-6g of carbs. Avoid blueberries as they have about twice the amount of carbs as the other berries.
What areKeto Fat Bombs?
Last but not least with just a little prep work you can make fat bombs. Fat bombs are a great way to stay in ketosis because they are so high in fat and low in protein that they will help you burn more fat for fuel.
You can make many of the fat bombs in my Keto Fat Bombs, Sweets and Treats book in bulk and keep them in the fridge or freezer until you’re ready to eat them.
New to Keto?
Read this post on What to Eat On Keto To Get Started if you’re brand new to Keto and need to know the basics. It will help you understand Keto and the basics of the diet.
It takes so little effort now to plan ahead and have low carb snacks on hand so you don’t make hunger-based bad decisions. And with the snacks I’ve mentioned, you won’t feel like you’re missing out on anything!
Don’t forget to check out my other Ketocookbooks.
Keto Instant Pot, Keto Fat Bombs, Sweets, & Treats , and Easy keto in 30 minutes.
What can I snack on when dieting? Here’s a list of the perfect low carb snacks you can have while on a Ketogenic diet. Best of all? No cooking required. These no-cook keto snacks will cure those cravings.
When you’re out and about or in between meals and get hungry, impulsive good snacks can be difficult to come by. For me, that’s when non-keto, unhealthy choices can start calling my name. In order to avoid making poor choices, I always keep some good keto snacks close by to ward off hunger until it’s time for a proper keto meal.
What Snacks Can I Eat On Keto?
- Nuts.
- Berries.
- Veggies.
- Dark Chocolate.
- Beef Jerky.
And that’s just to name a few.
For me, what makes a good snack is that must be easy and quick to grab or prepare , and it has to require very little to no prep since I do plenty of cooking for meals and of course follow the keto guidelines of no sugar, low or no-carb with plenty of good fat.
What Store Bought Snacks Are Keto Friendly?
In the article below I’ve listed some ideas of low or no carb foods you can snack on a keto diet based on where you can find them in the grocery store.
You can bring this list along when you go shopping so you always have snacks on hand for keto snacks on the go, late-night keto snacks, or a keto friendly snacks for the movies.
In fact, I’ve made this easy by letting you download a Free printable here.
What Snacks Have No Carbs?
When people say " no carb snacks " they generally mean any snack that has less than 1 net carb per serving. This leaves a lot of great no cook no carb foods to choose from. Here are a few of my favorites:
- Cheese
- Sugar free beef jerky
- Celery with cream cheese
- Cucumbers
- Radishes
Can You Eat Popcorn On A Keto Diet?
Is popcorn keto ? In short, no. Popcorn is generally high in carbohydrates. Some varieties of popcorn are lower in carbs, but most will be nearly impossible to fit into your daily macros.
If you really have a craving for popcorn, you might try making only a very small portion of it, and seeing if that doesn’t satisfy you.
A little trick that helps me sometimes, is to add low carb nuts to the popcorn. Not only does that increase the size of my keto snack, but the fat in the nuts also makes me feel full faster.
Low Carb Snacks at the Deli:
- Deli Meat and Cheese Rollup One of the quickest and easiest keto snack recipes . Just make sure that you are buying quality deli meats that don’t include fillers (Boar’s Head is a great choice) and stay away from honey or maple flavors that add sugar and carbs to the meat. You can make these as elaborate as you want by adding cream cheese, mayonnaise, lettuce, cucumbers etc. between the meat and cheese. But when I’m on the go I keep it simple and just wrap a slice of roast beef or salami around a slice of cheese or cheese stick.
- Cheese I chop it into cubes as soon as I get home from the grocery store so it’s portable if I need a quick snack to take with me. If you want your cheese to crunch, Moon Cheese is a great movie snack. This is a great low carb snack with no sugar and just 1g carb.
- Olives Olives really help with the cravings for salty keto snack ideas and make me feel full. I recommend pitted olives so you can eat them without worrying about figuring out where to put the pits. You can also find individual serving packages in the canned aisle with the regular jars and cans of olives.
- Pickles Never in my life have I eaten as many pickles as since I started keto. They’re truly the best snacks . Salty, crunchy, tangy, and low carb. Love them. Don’t be afraid to try pickled veggies like pickled okra , pickled mushrooms, or pickled onions.
No-Cook Keto Snacks in the middle Grocery Aisles:
- Salted nuts. Not all nuts are created equally for keto diet snacks . The best nuts for keto are macadamias, hazelnuts and pecans because of their protein and low carb ratio. These are great salty crunchy low carb snacks for the movies because they’re easy to hide in your bag. 🙂
- Beef Jerky. Try to get the grass-fed beef sticks and check the nutrition label for the best low carb snacks . Some of the most popular jerky is marinated with a sugar-based marinade.
- Pork rinds. Pork rinds are a great salty-crunchy keto-friendly snack option and now come in a variety of flavors. These can be eaten alone or dipped in guacamole for an even tastier treat. Pork Clouds are my absolute favorite brand and they come in a variety of flavors.
- Dark Chocolate. Yes, you can! Everyone once in a while if you have a sweet tooth it’s ok to indulge in dark chocolate as long as it meets the following criteria: The chocolate should have a minimum of 70% cacao Each bar should have minimal ingredients All bars should be free of artificial sweeteners I think the best chocolate bar for a keto sweet tooth is Lily’s . They sell sugar-free (sweetened with Stevia) baking chips and chocolate bars for low carb snacks on the go .
Low Carb Snacks in the Dairy Section:
- Hard-boiled Eggs. Hard-boiled eggs are high protein low carb snacks – they are nutritious, portable, and don’t make a mess. I like to pre-peel mine and put a couple in a small container, sprinkled with a little paprika and salt.
- String Cheese. Look for the full-fat versions to keep on hand.
- Cheese crisps. Use your favorite cheese (I like parmesan) and easy cheese crisps. Or buy these cheese crisps online.
No Cook Low Carb Snacks in the Produce Section
- Avocados . One of the best keto fats around and easy to simply cut open and eat right out of the shell or perhaps sprinkle some hot sauce on it. If you have some time, you can make guacamole. This is one of my favorite snacks and I often eat it with just a spoon. Wholly guacamole even sells individual serving sizes. These are great because they don’t go bad once you open them and they’re portion-controlled. Low carb snacks to buy are easy to come by.
- Veggie Sticks. Chop up carrots and celery for a delicious and healthy quick snack. Keep them in the fridge until you are ready to leave or dip in guacamole or a keto dressing if you’re staying home.
- Berries . If you would like to get a low carb fruit fix you can have raspberries, strawberries or blackberries in small amounts. Sometimes I freeze them to have a frozen treat and slow down my snacking. 100 grams (about 3 handfuls) have 5-6g of carbs. Avoid blueberries as they have about twice the amount of carbs as the other berries.
What areKeto Fat Bombs?
Last but not least with just a little prep work you can make fat bombs. Fat bombs are a great way to stay in ketosis because they are so high in fat and low in protein that they will help you burn more fat for fuel.
You can make many of the fat bombs in my Keto Fat Bombs, Sweets and Treats book in bulk and keep them in the fridge or freezer until you’re ready to eat them.
New to Keto?
Read this post on What to Eat On Keto To Get Started if you’re brand new to Keto and need to know the basics. It will help you understand Keto and the basics of the diet.
It takes so little effort now to plan ahead and have low carb snacks on hand so you don’t make hunger-based bad decisions. And with the snacks I’ve mentioned, you won’t feel like you’re missing out on anything!
Don’t forget to check out my other Ketocookbooks.
Keto Instant Pot, Keto Fat Bombs, Sweets, & Treats , and Easy keto in 30 minutes.
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This is such a great vegan Tomato Eggplant Soup recipe! Pour everything into your Instant Pot, and you’ll have a wonderful Mediterranean soup for dinner in under 30 minutes.
What Makes This Tomato Eggplant Soup So Good
- Rich, comforting flavor from tender eggplant and tangy tomatoes simmered under pressure.
- Silky, velvety texture that feels luxurious without adding cream.
- Naturally low carb and keto-friendly , making it perfect for healthy eating.
- Instant Pot convenience . No babysitting, stirring, or long simmering required.
- Deep, developed flavor fast , thanks to pressure cooking.
- Versatile and customizable , allowing you to adjust herbs, spices, or toppings easily.
When it gets cold outside, one of the first things I want to do is cook a deliciously warming soup . I do enjoy the classics, like chicken noodle soup or cream of mushroom soup , but I more often than not like to mix things up a little.
With this Tomato Eggplant soup, I added some delicious eggplant, tomatoes, onions and bell pepper into the Instant Pot , resulting in an absolutely delicious vegan soup that’s far from a traditional recipe. You can enjoy this soup as an appetizer course or as a delightfully simple main course .
What Does Egglant Soup Taste Like?
Now when I say Tomato Eggplant Soup, I don’t mean tomato soup in the traditional sense. It’s just a delicious Mediterranean soup recipe where tomato is one of the main ingredients, but it’s not pureed.
Instead, the tomatoes are left in a rough chop, resulting in delicious tomato morsels similar to stewed tomatoes but with the skin still on.
The eggplant adds a fantastic creaminess and flavor to the dish, while the onions add a delightful sweetness that compliments the bell peppers perfectly. Add in a little chopped basil and you have a Tomato Eggplant Soup that you won’t soon forget!
Not only is this vegan dish tasty, but it’s crazy easy and quick to make as well! You’ll literally spend more time prepping this dish than you will cooking it.
Thanks to the Instant Pot this dish only takes a whopping 4 minutes to cook. Along with prep time and letting the pressure naturally release from the pot, the total time for this Instant Pot Tomato Eggplant Soup still clocks in under 15 minutes. Now let’s get to cooking it!
Ingredients You’ll Need
- 3 tablespoons oil - The oil is used to sauté the aromatics and vegetables, helping them soften and develop richer flavor before pressure cooking. It also adds a touch of richness to the finished soup.
- 2 tablespoons minced garlic - Garlic provides deep, aromatic flavor and enhances the savory base of the soup. It becomes mellow and sweet as it cooks in the Instant Pot.
- 4 cups eggplant - Eggplant is the star ingredient. It breaks down into a silky, velvety texture under pressure, giving the soup body, creaminess, and mild sweetness without adding dairy.
- 2 cups tomatoes (or one 14.5-ounce can, drained) - Tomatoes add bright acidity, natural sweetness, and classic tomato-soup richness. They balance the eggplant’s mild flavor and create a flavorful base.
- 1 cup onion - Onions provide sweetness, structure, and aromatic depth. Once sautéed, they soften and help build the savory backbone of the soup.
- 1 cup bell peppers - Bell peppers add subtle sweetness, color, and a layer of complexity. They complement the tomatoes and eggplant while enhancing the soup’s richness.
- 1/2 cup water - Water provides the necessary liquid for the Instant Pot to come to pressure. It also thins the mixture slightly so the vegetables cook evenly without burning.
- 1 teaspoon salt - Salt enhances all the natural vegetable flavors and balances the acidity of the tomatoes. It helps bring out the savory notes in the soup.
- 1 teaspoon ground black pepper - Black pepper adds mild heat and a warm, earthy sharpness that rounds out the soup’s flavor.
How To Make Tomato Eggplant Soup
- Using the Sauté function, heat the Instant Pot , add oil and garlic to the hot pot and let it sizzle for 30 seconds.
- Add eggplant, tomatoes, onions, bell pepper, salt, and pepper to the pot.
Set the Instant Pot to high pressure for 4 minutes. At the end of the cooking time, allow the pot to rest undisturbed for 5 minutes and then release any remaining pressure.
Garnish with chopped fresh basil and serve.
Tips And Tricks
Making this soup is wonderfully simple, but a few smart techniques can take the flavor and texture to the next level:
- The trick with this soup is to not overcook it so you don’t have mushy vegetables.
- Be sure to peel your eggplant before you dice it.
- You can use canned or fresh tomatoes
- The vegetables in this soup are quite delicate so it won’t freeze very well.
- Feel free to top with a little cheese if you like. I use parmesan or asiago to top my Tomato eggplant stew.
Variations
If you want to change the flavor, texture, or richness of your tomato eggplant soup, these variations offer easy ways to make the recipe even more exciting:
- Creamy Mediterranean Version - Stir in 1/2 cup of heavy cream or coconut milk after blending for a silky, luxurious finish.
- Spicy Tomato Eggplant Soup - Add red pepper flakes, a chopped jalapeño, or a pinch of cayenne for a bold kick.
- Roasted Vegetable Variation - Roast the eggplant, tomatoes, and peppers at 425°F for 20–25 minutes before pressure cooking to deepen the smoky, caramelized flavor.
What To Eat With Eggplant Soup
If you’re looking for the perfect accompaniments to round out your tomato eggplant soup, these sides and toppings will make your meal feel complete and satisfying:
- Cauliflower Breadsticks or chaffles for dipping
- A fresh salad with a simple vinaigrette
- Grilled or roasted chicken for added protein
- Grilled shrimp for a light but flavorful pairing
- Cheese crisps or parmesan frico for crunch
How Long Does It Last?
Instant Pot Tomato Eggplant Soup keeps well in the refrigerator for 3 to 4 days when stored in an airtight container. The flavors actually deepen as it rests, making the soup taste even richer the next day.
For best results, reheat gently on the stovetop or in the microwave, adding a splash of water or broth if it thickens too much.
Can You Freeze It?
Yes, you can freeze Instant Pot Tomato Eggplant Soup, and it freezes very well. Once cooled completely, transfer it to airtight containers or freezer bags and store it for up to 2 to 3 months. The eggplant softens more after freezing, which actually makes the soup even creamier when reheated.
Thaw the soup overnight in the refrigerator, then warm gently on the stovetop or in the microwave, adding a splash of broth or water if needed to adjust the consistency.
More Great Eggplant Recipes
- Malai Baingan - A delicious Indian eggplant recipe
- Instant Pot Baba Ghanoush - Get traditional flavor in a fraction of the time
- Indian Baingan Bharta - Get a wonderful smoky flavor without roasting
- Instant Pot Eggplant Pasta - One of the best pasta dishes I’ve ever had, and I don’t say that lightly.
- Roasted Ratatouille Recipe - All the flavor of a traditional ratatouille without all of the work!
- How To Make Roasted Eggplant – Whether you’re making it in the oven , on the stove , in the air fryer , or even the Instant Pot , this guide covers it all.
Eggplant Soup Recipe | Tomato Eggplant Soup
Equipment
- Measuring Cups
- Measuring Spoons
- Instant Pot
- 3-Quart Pot
Ingredients
- ▢ 3 tablespoons Oil
- ▢ 2 tablespoons Minced Garlic
- ▢ 4 cups Eggplant , chopped
- ▢ 2 cups Tomatoes , chopped, or 1 14.5 ounce canned tomatoes, drained
- ▢ 1 cup Onion , chopped
- ▢ 1 cup Bell Peppers , chopped
- ▢ 1/2 cup Water
- ▢ 1 teaspoon Kosher Salt
- ▢ 1 teaspoon Ground Black Pepper
For Finishing
- ▢ 1/4 cup Basil , chopped
Instructions
- Using the Sauté function, heat the Instant Pot , add oil and garlic to the hot pot and let it sizzle for 30 seconds.
- Add water, eggplant, tomatoes, onions, bell pepper, salt, and pepper to the pot.
- Set the Instant Pot to high pressure for 4 minutes. At the end of the cooking time, allow the pot to rest undisturbed for 5 minutes and then release any remaining pressure.
- Add additional water if needed. Garnish with chopped fresh basil and serve.
Stovetop Instructions
- Heat a 3-quart pot on high heat. Add oil and when the oil is hot, add garlic and sauté for about 10-15 seconds. Add onions and bell peppers and sauté for 5 minutes until the vegetables have softened.
- Add 1 cup water, eggplant, tomatoes, basil, salt, and pepper to the pot.
- Cover the pot and cook for 15-20 minutes until the eggplant is well-cooked.
Watch The Video
Tips And Tricks For Tomato Eggplant Soup
- The trick with this soup is to not overcook it so you don’t have mushy vegetables
- Be sure to peel your eggplant before you dice it.
- You can use canned or fresh tomatoes
- The vegetables in this soup are quite delicate so it won’t freeze very well.
- Feel free to top with a little cheese if you like. I use parmesan or asiago to top my Tomato eggplant stew.
