One of the hardest things for me to replace on a vegan keto diet was crunchy snacks. I used to be a huge junk food eater, and pretty much inhaled anything crunchy, whether it was sweet or salty. Since going keto all those years ago, I’ve found quite a few different snack options to munch on when a craving strikes, and since you guys are always asking me what my favorite crunchy snacks are, I thought I’d post them here!
It’s worth mentioning that all these snacks are gluten-free and most are nut-free, for those of us with fun autoimmune issues, food allergies and intolerances. If you have a favorite vegan keto crunchy snack that isn’t on this list, I’d love to hear about it in the comments below! I’m always on the lookout for something new and delicious (and crispy/crunchy). While I’ve found a lot of fun replacement foods, it would make me very, very happy to discover that there was some sort of low carb vegan adaptation of rice crispy treats…
I just want to mention that this post is not at all sponsored. These are just my actual favorite snack items. Full disclosure: some of the links are affiliate links, which help me to keep this site running! But, you don’t get charged any more. So, win-win. 🙂
I listed these first because they’re my absolute favorite snack. Salty, crunchy and loaded with flavor, I don’t think I’ve ever turned down a serving of kale chips. The one thing to look out for with these bad boys is the carb count. While some brands are totally reasonable (around 5-6g per serving), some can be as high as 12g of net carbs, which is…a lot for a snack. So, just be sure to read the label! You can also make your own pretty easily. My fave recipe is the Garlic Dill Kale Chips from my cookbook! 😀
Where to buy: Pretty much anywhere, for real. There are loads of different brands out there with tons of flavor options. Just be sure to read the nutriton info!
Dry Roasted Edamame
This is one of my favorite crunchy snacks, because it’s not only crunchy, but also pretty salty and super low carb. It’s also high in protein, which is definitely a boon for those of us on a plant-based keto diet. I usually go for a plain or wasabi flavor for these.
Where to buy: I have started bulk-ordering this on Amazon because it’s a good price, but I’ve also purchased it in the snack aisle of my local grocery store, as well as at places like TJ Maxx. It’s pretty ubiquitous. 🙂
Another very low carb option with a lot of protein, flax crackers also have the added bonus of being a very good source of omega-3 fatty acids! These are pretty calorie-dense, so I usually have to portion them out for myself, but I really love dipping them in guac or some homemade hummus (there is a recipe for homemade vegan keto hummus in my cookbook!).
The beauty of flax crackers is that you can make them at home and it’s really easy to just add in whatever seasoning you want.
Where to buy: Another pretty ubiquitous snack that can be purchased anywhere from your local grocery store to TJ Maxx to Amazon or Thrive Market. There are loads of brands, but the one I like best is the rosemary ones from Flackers.
Vegan Keto Cereal
Once upon a time, one of my all-time favorite crunchy snacks was breakfast cereals. In my past life of inhaling carbs, I used to eat cereal by the box. This is not an exaggeration – I was a serious carb and sugar addict, and I don’t like to throw that word around lightly, but it truly applied. If there was cereal in the house, I couldn’t stop myself from eating it. And further, I had to eat it until it was gone or I would just obsess over it. One of the many benefits I’ve experienced in going keto is that this isn’t a problem for me anymore. And really, it’s hard to express how much relief I feel in not caving in and binging on an entire box of cereal when my husband buys it. Anyway…
Because I did really miss cereal, I was overjoyed to discover that vegan keto cereal really does exist, and that it’s also good! I have a full review of it here, but the highlights are that it’s a decent source of protein, high in fiber, has good flavor and isn’t overly sweet. It’s finally a crunchy cereal I can eat without binging. I tend to add in extra nuts or coconut to this, as one serving of cereal alone isn’t super filling.
Where to buy: Right now, you can only buy it from their website, but I’ll update this if it becomes more widely available!
If you haven’t tried seaweed snacks, you’re really missing out! Salty, crispy and full of flavor (they typically come in flavors like BBQ, wasabi and teriyaki), these are a great option for when you’re looking for a keto-friendly crunchy snack that isn’t super calorically dense. As a bonus, seaweed is a great source of iodine, which can be difficult to obtain otherwise (unless you’re using iodized salt).
Where to buy: Another item available pretty much everywhere. I tend to buy them at Trader Joe’s, but they’re also in every decently-sized grocery store I’ve ever looked for them in, and also online.
This is something that I’ve only found at Trader Joe’s, but It’s really, really tasty, oily, salty and crispy/crunchy. While these broccoli bites are about ~5g of net carbs per serving, which may be a little high for some people, they’re much lower than potato chips and also (I think) more delicious. Seriously, if you live near a TJ’s, or are willing to travel a little further than normal to gt to one (which is what I do, so I get not living close to one), then these are definitely worth giving a try!
Vegan Keto Granola
So, this is kind of like cereal, but also totally different. Sometimes, you just want a nice granola-esque snack to sprinkle on some homemade coconut yogurt or just to eat plain. You can certainly make your own (I have a vegan keto cinnamon granola recipe here as well as a chocolate granola recipe in my cookbook), but I’ve really been digging this one from Julian Bakery lately, because it’s also super high in protein. I’ve been trying to stay away from protein bars as of late, because I find them too easy to just keep eating, so sprinkling some of this granola on yogurt has been a new post-workout routine for me!
Some reviews state that it’s a little overly sweet, so keep that in mind! I really enjoy it, but it might be an acquired taste 😀
Where to buy: Either on the Julian Bakery website, or Amazon.
So, straight away, I want to mention that these do not taste like regular chips. They definitely have that protein-y taste to them, but that’s something I’m willing to deal with on occasion in exchange for a pretty low-carb snack with some fun flavor options. The brand I’ve seen is called Flex from the company that makes Pop Corners (I think they used to just be called Protein Crisps from Our Little Rebellion). The macros are pretty good and for what they are, so it’s something that I like to have from time to time, when I can find them. Not all flavors are vegan, though, so be aware of that! I usually go for the BBQ.
Where to Buy: I’ve seen these intermittently at Target, TJ Maxx and at a grocery store that isn’t at all local to me. But, maybe they’re local to you! You can buy them on Amazon, but it’s only by the case, which is a little excessive. I would definitely recommend trying them out before spending $40 on a lifetime supply…
Okay, not super exciting, but definitely worth a mention. Sometimes, if all I’m craving is something salty with a little bit of crunch, salted nuts or even seeds really do the trick. My go-to nut for this is usually either pecans or macadamias (if I’m feeling fancy). My fave seed is pumpkin seeds, shelled or otherwise. You can also find a lot of varieties of flavored pumpkin seeds out there that help to make them a bit more satisfying.
I know, boo! Lame! Okay, so a few years ago, if you had suggested “crunchy vegetables” to me as a replacement for crunchy snacks on a vegan keto diet, I probably would have rolled my eyes pretty aggressively. I get it – they’re not chips. Over the years, though, I found that sometimes when I crave a crunchy snack, I really just want something salty to stick in my face. Salted cucumber slices, celery or some green beans dipped in some sort of salad dressing actually helps me satisfy that craving.