Get High on These Low-Sugar, Keto-Friendly Munchies

Written by Rita Thompson



Keto in a Nutshell

According to Good Morning America, a ketogenic diet was one of the most searched diets in 2019, and the most searched in 2018. Keto is a very low-carb, high-fat diet designed to train your body into being incredibly efficient at burning fat for energy. Typically, this involves drastically reducing carbohydrate intake and replacing it with fat.

For many stoners, though, the keto diet can feel like a nearly helpless enemy to the munchies. 

Anna Oswald, a college student who held a strict keto diet for three months, felt this whenever she drank or smoked. “I definitely never felt fully satisfied when I had the munchies on the Keto diet,” she expressed. “After several months I was already used to eating way less so it wouldn’t take me as much to fill that hunger. But still—eating a slice of pizza will always give a different level of satisfaction than 1/4 cup of almonds.”

Not to fret, though, cause Emerald’s got you covered with our guide to dealing with the munchies while on keto. 


The Savory



Almonds and their bi-products, like almond butter, milk, or flour are versatile keto staples. In addition to their concentration of protein, healthy fats, and fiber, almonds are rich in vitamin E, magnesium, copper, and other antioxidants.

Oswald noted them to be one of her favorite munchies while on the diet. “My go to snack was always roasted salted almonds. It was always easy to get carried away with them though so I actually liked to put one portion size of almonds in plastic bags so that I would keep track of how much I was eating.”

Another great resource for diet tips and advice is DietHive.

According to the U.S. Department of Agriculture (USDA), 1 ounce (28 grams) of almonds contains:

  • Calories: 164
  • Protein: 6 grams
  • Fat: 14 grams
  • Total carbs: 5 grams
  • Fiber: 3 grams
  • Net carbs: 2 grams
Nacho Cheese Crisps:

If you looking to pass some time during quarantine, try making a snack of your own! These nacho cheese crisps, courtesy of Beauty and the Foodie, are a great alternative to the Doritos or Cheez-Its you’re probably craving right now.

Free from corn, GMO, MSG, flavor enhancers, and other mysterious chemicals or preservatives, nacho cheese crisps follow keto’s strict guidelines. 

All you’ll need to get started is:

  • 1 ¼ cup shredded jack or cheddar cheese (or a mix of both)
  • 1 tablespoon finely grated Parmesan cheese (the powdered kind)
  • ½  teaspon chili powder
  • ½ teaspoon smoked paprika
  • ¼  teaspoon garlic powder
  • ½ teaspoon fine ground sea salt
  • ½ teaspoon tomato powder * optional, but adds flavor 

For the full recipe, visit

Beef Jerky:

Beef jerky is another great snack for when you’re one hit past the point of cooking. It’s a salty, low-calorie snack with lots of protein. Meaning it not only fills you up, but you can eat a whole lot of it.

When going to the jerky, though, be sure to choose a sugar-free option. 

People’s Choice Beef Jerky offers an entire line of 100% carb and sugar-free, keto-friendly snacks. The brand also sells Small Batch Beef Sticks that house the perfect blend of macronutrients for maintaining Ketosis (7g Fat, 6g Protein, 0g Carb). 


The Sweet


Halo Top:

Halo Top is a low-calorie, low-fat, and low-sugar ice cream. When reading the ingredients in most of the brand’s flavors, you’ll find natural products such as: skim milk, eggs, milk protein concentrate, erythritol, organic cane sugar, vegetable glycerin, sea salt, and organic stevia leaf extract.

Halo Top uses organic stevia and erythritol, a natural sweetener found in fruits like grapes and pears. Both are sugar-free, low on the glycemic index, and low in carbohydrates.

One pint of chocolate Halo Top has 280 total calories, 10 grams of fat, 40 grams of net carbs, and 20 grams of protein. A much better alternative to Ben and Jerry’s chocolate chip cookie dough, which has 1,110 calories, 61 grams of fat, 127 grams of net carbs, and 17 grams of protein.

If you’re following a keto diet, a whole pint will likely take you beyond your daily carb allocation. We’d recommend limiting yourself to one serving (about 1/2 cup). 

DIY Fat Bombs:

For when your smoke sesh leaves you hungry and looking for something to do, try these DIY fat bombs. The low carb,  vegan-friendly, no-bake treats can be made from four ingredients in just 5 minutes.

  • 1/2 cup nut butter of choice, or coconut butter
  • 1/4 cup cocoa or cacao powder
  • 1/4 cup melted coconut oil
  • stevia to taste, or 1 tablespoon liquid sweetener of choice
  • 1/8 teaspoon salt, optional

The best part of this recipe is the number of possible variations. So whether you’re craving chocolate, banana, strawberry, or pistachio, there’s a perfect fat bomb for you! 

For the full recipe, visit

Lily’s Chocolate:

For many, chocolate is a non-negotiable part of our diet. Lily’s sources all non-GMO, gluten-free ingredients harvested through Fair Trade practices, making them one of the most keto-friendly chocolate brands. Like Halo Top, Lily’s sweeten their products with erythritol and stevia rather than the unhealthy sugars than fill a typical chocolate pair.

Most of Lily’s chocolate bars contain 3-to-5 grams of net carbs per serving, and 13-to-17 grams of fat. 

According to Keto Mojo, all of the ingredients in these bars are keto-friendly, except the brown rice in the Krispy Rice Dark Chocolate bar.

Lily’s Sweets also offer sugar-free chocolate chips and baking chocolate for those post-joint inspired bake sesh’s. And For those keeping vegan keto, give Lily’s dark chocolate a try. 


So as it seems, stoners hoping to try out the keto diet have options! And if you’re looking for a keto-friendly snack that will get you high, check out Emerald’s review of Outer Galactic’s line of sugar-free, THC-infused chocolates.

Emerald contributor since June 2019


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