Keto snacks in Canada: what to stock in a keto or grain-free pantry

Good keto snacks are easier to find in Canada than they used to be, and so are keto-friendly foods for the rest of the week: cheese crisps, low-sugar bars, bison sticks, low carb tortillas and pasta made from konjac. Here's what we keep on our shelves for a keto or grain-free pantry, and what to check on the label before anything goes in your basket.

What makes a snack keto-friendly

Keto eating keeps carbohydrates low and builds meals around higher-fat foods and protein, so most people look at net carbs per serving first. Net carbs are total carbohydrates minus fibre, and many brands also subtract sugar alcohols like erythritol. The nutrition table is where you find the numbers that matter for your plan.

1. Check the serving size. A bar with 2 g of net carbs is one bar, not the whole box. Bags of chips and crisps often hold two or three servings.
2. Read the sweeteners. Erythritol, stevia, monk fruit and allulose are the usual sugar swaps. Some people find large amounts of sugar alcohols hard on the stomach, so try one serving at a time.
3. Look past "grain-free". Grain-free isn't the same as low carb, so check the carbs per serving on any chip, cracker or cereal.

Keto snacks we stock

Bars are the easiest grab-and-go keto snacks. No Sugar Company bars are soft and creamy, closer to a truffle than a granola bar, with a fat blend of almond butter, cocoa butter, coconut and peanut butter and no sugar. Love Good Fats protein bars are chewier, with 20 g of protein and 2 g of net carbs. Both are delicious enough to feel like a treat with your afternoon coffee.

For something savoury, Sonoma Creamery cheese crisps are baked cheese, crunchy like a cracker and naturally lactose-free. Enjoy them straight from the bag, crush them over a salad or use them in place of breadcrumbs. Buff Bison sticks are shelf stable until opened, so they live happily in a glovebox, and HandFuel clusters cover the sweet-and-crunchy craving with pecans, coconut and flax. HandFuel is a Canadian snack company that Cole Richman started in 2015, inspired by his family's recipes, and we love having it on our shelves.

Siete chips for a grain-free pantry

People often ask us for Siete chips when they go keto. Siete tortilla chips are made without corn or any grain: cassava flour, coconut flour and chia seed replace the masa, and they're cooked in 100% avocado oil. They're thin, light and crisp, closer to a regular tortilla chip than you might expect, and delicious with guacamole. They're a favourite for grain-free, gluten-free and paleo pantries, and people who enjoy keto snacks often keep a bag for taco night. Our healthy chips guide covers more of the chip aisle.

Catalina Crunch and keto breakfast

Catalina Crunch is a crunchy, gluten-free cereal that's an excellent source of protein and fibre, with no artificial flavours. We carry the Fruity flavour, though it sells out between deliveries, so call ahead before you make the trip. On mornings without it, Carbonaut's low carb granola does the same job over plain yogurt or with cold milk: 3 g of net carbs a serving in the Double Chocolate Crunch.

Catalina CrunchFruity cereal, 227 gAn excellent source of protein and fibre. Gluten free and Non-GMO Project Verified. Stock comes and goes.Shop →

Primal Kitchen and keto condiments

Condiments are where hidden sugar sneaks into otherwise low carb foods. Primal Kitchen's Organic Unsweetened Ketchup has no added sugar and no sweetener in its place: just organic tomato concentrate, balsamic vinegar, salt and spices, with a tangier taste than the usual kind. For mayo, Chosen Foods Vegan Mayonnaise is made with 100% avocado oil and aquafaba and is keto-friendly.

Read the nutrition table, not the front of the bag. That's where keto snacks prove themselves.

Keto pantry staples

Keto snacks are the fun part, but everyday foods make keto easier to stick with day to day, and they save time on busy nights. These are the swaps people ask us about most.

Rinse shirataki well and toss it with a sauce that has plenty of flavour, since it takes on whatever it's cooked with. Lakanto is a blend of erythritol and monk fruit with no fillers or artificial flavours, so it bakes and dissolves like white sugar. MCT oil is a flavourless coconut oil that people blend into coffee or whisk into dressings; start with a small amount if you're new to it.

Questions we get a lot

What are some keto diet snacks?

Whole foods make the simplest keto snacks: cheese, hard-boiled eggs, olives, nuts and seeds, meat sticks and celery with nut butter. Packaged options include cheese crisps and keto bars made with sugar-free sweeteners. Dark chocolate with a high cacao percentage works in small amounts too.

What condiment has no carbs?

Oils and most mayonnaise have no carbs, and mustard, hot sauce and vinegar have very few. Ketchup and barbecue sauce are usually sweetened, so look for an unsweetened one like Primal Kitchen's.

Is Catalina Crunch sold in Canada?

Yes. We carry Catalina Crunch Fruity cereal at Luminate Co, online and in store, but stock comes and goes, so check before you visit.

Is Siete available in Canada?

Yes. We stock Siete Sea Salt, Lime and Nacho tortilla chips, Dip Chips, Churro Strips and taco seasoning at both stores and online.

Can you get Primal Kitchen in Canada?

Yes. We stock Primal Kitchen Organic Unsweetened Ketchup, online and at both stores. It's a handy keto condiment, with no added sugar and no sweetener in its place.

Are Siete chips actually healthy?

They're made with simple ingredients, avocado oil and no grains, which is why grain-free and paleo eaters like them. The Sea Salt chips have just five ingredients and are gluten free, vegan and Non-GMO Project Verified.

Can I order keto snacks Canada-wide?

Yes. Everything in this guide is on our website, and orders over $80 ship free anywhere in Canada. In HRM, Luminate Express delivers the same day.

Keto snacks and grain-free staples are in the grocery aisles at both stores: 486 Starboard Drive in Bedford and 590 Portland Street in Dartmouth, open seven days. For more, browse our specialty diet shelf or the gluten free grocery starter list, and if you also avoid FODMAPs, our low FODMAP foods guide. For keto coffee and baking, see our guides to MCT oil and ghee and natural sweeteners, and for more grab-and-go ideas, our protein snacks guide. In HRM, order by 11 am with Luminate Express for same-day delivery, or choose pickup. Anywhere else in Canada, orders over $80 ship free.

Sources: HandFuel, About; product labels. This article is general information, not medical or nutrition advice.