Looking for the best keto snacks?

Starting the Keto Diet and don’t know where to find the best keto snacks?

It’s not as hard as you think! We’re lucky in Australia to have a great range of fresh and packaged food options, with more and more keto snack options becoming available each month. Now, you can just stroll down to your local Coles or Woolworths supermarket to get stocked up on healthy, delicious and KETO snacks to fuel your day.


The Keto Diet – all you need to know in under 60 seconds

But first, it might be a good idea to go over the basics of the “Keto” diet and what makes a great Keto snack.

In a nutshell, the “Keto diet” is based on the premise that your body can be optimised to burn fat as a key energy source instead of sugar (via carbs). Common diets are based around consumption of carbs. Foods which are high in carbs are the most efficient to convert into energy straight away (e.g. that big chunk of bread or energy bar), but when you don’t use that energy through physical activity, these carbs convert to fat.

58 seconds, to be exact…

Advocates of the diet report weight loss, improved energy, and better focus. However, always ask your dietitian or nutritionist for their advice and recommendations before making any significant changes to your diet. What may work for one person may not work for you!

On the flip side, the Keto diet proposes that when you lower your intake of carbs, your body will seek an alternate energy source: fat. In burning stored fat, your body will eventually enter a metabolic state called “ketosis” (hence the name), in which your body releases ketones that enter your bloodstream (instead of insulin from glucose-rich foods like carbs), and provide energy to your body and brain. The Keto diet is also known as the Low Carb, High Fat diet (“LCHF” diet).

What makes a good Keto snack?

People that follow the Keto diet seek a diet that is high in fat, has moderate protein, and low in carbs. In practice, it’s all about optimising your macros and nutrition, and being aware of what you are eating each day.

Beef jerky = keto!

So what does a diet like this look like on a day-to-day level? As I’ve shared before, I’m a 75kg dad who does some exercise most days of the week. According to this Keto Diet calculator, I should be eating approximately 2,300 calories per day (~9,650kJ). Ideally, my diet would consist of me consuming 188g of fat, 113g of protein and 28g of Carbs. As you can see, most of the energy I consume would come from fat, with very little carbs over the course of the day.

So, following from the above, a suitable Keto snack is rich in fat, with good amounts of protein, and few carbs.

As a general rule, you’ll want to eat more of these foods:

  • Raw nuts and seeds
  • Healthy fats and oils
  • Good quality, pasture-raised meats
  • Fruits that are low in sugar
  • Non-starchy vegetables

And avoid:

  • Sugar
  • Grains/wheat
  • Poor quality, highly-processed oils
  • Starchy vegetables
  • High-sugar fruit

What are some examples of Keto snacks at Coles & Woolworths?

So now that you know the basics, you’re probably wondering what are the best Keto snacks around – and where can you find them?

What are the best Keto snacks at the supermarket?

These days there are several great online Keto/LCHF specific retailers that sell and deliver only the best Keto snacks straight to your door. So read no further if that’s your plan! (and shout out to our friends at Low Carb Emporium and OnKeto!).

However, if you’d prefer to find tasty keto snacks during your normal Coles/Woolworths shopping run – keep reading! We’ve listed below our favourite, ready-to-go keto snacks that you can find at Coles or Woolworths supermarkets, so you don’t have to waste time looking for them!

One last thing: while we’ve charted each snack by its macro profile (e.g. Carbs, Protein, Fat per 100g), we still think one of the most important things you can do is to read the ingredient list! The quality of the ingredients, whether they are natural or artificial – all matter to snack choice and the healthiness of the food in question – so please choose wisely bearing this in mind too!

 (Side note: we haven’t listed grocery staples like eggs, meat, butter, veg, etc. – instead, our focus here is just ready-made snacks. But that doesn’t mean that they can’t be awesome, whole food snacks!)

How we feel when we find a new keto snack at Woolworths

Now if you want to read more about the keto snacks on our list, keep reading below!


Keto Friendly Cheeses

Cheese can be a great keto snack, as it’s generally high in fat and low in carbs. We recommend avoiding cheese varieties that have added sugar or labelled as “low fat”.

Ashgrove Havarti infused with bacon

This is a yummy cheese – and did we mention it has bacon?! With only 0.1g carbs but 6.1g of fat, this is a winner. And, bacon.

Ashgrove Havarti with Bacon - Keto snack.

La Casa Del Formaggio – Cherry Bocconcini

Bocconcini goes well with almost anything – with a drizzle of extra virgin olive oil and balsamic vinegar, on a salad, and especially on a low-carb pizza base. This product is a good pick as it’s fairly priced, tastes great, and has virtually no carbs. Instead, each serving contains 8.5g of protein and 8.8g of fat, with less than 1g of carbs.

Cherry bocconcini - keto snack.

Babybel Mini Cheese Portions

For something quick and easy, it doesn’t get better than the cheese of your childhood: Babybel. Each cheese portion is high in fat and protein (4.8g / 4.6g respectively), with virtually no carbs.

Babybel cheese - keto snack.

Miguel Maestre Manchego Cheese (Aged 6 months)

This keto snack pick is definitely on the pricier end of things, but if you’re into hard cheeses, then it’s hard to go past Manchego. A Spanish cheese variety similar to Parmesan but made from sheep’s milk, it’s a keto snack knock-out: no carbs but 10.5g fat and 6.8g protein per serving.

Manchego cheese - keto snack.

Tasmanian Pate – Smoked Salmon & Cracked Pepper

Ok, ok. This ain’t cheese, and this certainly ain’t everyone’s cup of tea. 🙂

But we love a good pate, and this is amongst one of the best brands in the business – and it’s Tasmanian too! This is delicious served with the Olina’s Crackers that we mention below, or with some veggie sticks on the side.

This particular combination pack has 25.6g/15.5g of Fat per 100g (depending on the Salmon or Pepper varieties), 17.6g/16.8g of Protein and 2.2g/0.9g of Carbs per 100g. Quality product.

Tasmanian Pate – Smoked Salmon & Cracked Pepper

Keto friendly nuts & nut butters

Mayver’s Crunchy Peanut Butter

Who doesn’t love a good spoonful of PB as an in-between-meals snack!? Unlike some nut butters on the market, which have added vegetable oils and fillers, this only has Peanuts and Salt as ingredients. It has 9.8g of fat and 5g of protein per serving, with a moderate 2.7g of carbs.

Peanut Butter - keto snack.

Macro Natural Almond, Brazil & Cashew Spread

For something a bit different, you can’t go wrong with some ABC butter. The chief downside to this product is the price – it ain’t cheap. Each serving contains 5.8g of fat, 2.1g of protein and 0.9g of carbs.

ABC butter - keto snack.

Macro Organic Unhulled Tahini Spread

If you’ve never bought Tahini before, there’s a really good chance you’ve already eaten it in one shape or form. It’s the chief ingredient to hummus – which is pretty much the king of all dips – and you might have even had it as one of the sauces in that late night kebab!

Tahini is made from sesame seeds and comes in two varities. We prefer the ‘unhulled’ version over the ‘hulled’, which because the shell of the seeds is not removed, it’s higher in calcium and fibre.

You can also drizzle it over a salad, add it keto-friendly deserts, or put it in your smoothie for a protein and fat kick. And are you thinking what I’m thinking B1? I think I am B2. Keto fat bombs! (Here’s a recipe).

Each serving (or tablespoon) contains 12.3g of fat, 4.4g of protein and only 2.3g of carbs.

Tahini - keto snack.

Keto Friendly meat snacks

Gold Medal Snacks Pork Krackles

It’s no secret that pork crackle (known also as pork rinds) is a favourite keto snack amongst dedicated keto and low carb followers. While we’re not big fans of some of the added ingredients (e.g. Hydrolysed Soy Protein and flavour enhancers), it does have awesome keto macros: 35.9g of protein and 14.9g of fat per bag, with almost zero carbs.

Pork crackle - keto snack.

[UPDATED!] J. Crackleton Original Real Pork Crackle

We’re excited that this awesome new Pork Crackle product has just hit the shelves at Woolworths. It’s light, crunchy and made with 100% real Australian pork – and it’s Gluten-free! And unlike some of the other traditional brands out there, the ingredient list is much shorter. Each 40g bag contains 20.8g of protein and 18.2g of fat, with virtually zero carbs. 

J. Crackleton Original Real Pork Crackle

Don Donskis Mild

Twiggy sticks are the old-fashioned snack of your childhood, but they can actually also be a satisfying and convenient keto snack. This one doesn’t need refrigeration so you can eat it on the road. There are two servings per pack, with each containing 7.7g of fat and 4.9g of protein – and only 1.5g of carbs.

It’s great value – however as you’d expect the ingredients are also run of the mill – they contain artificial preservatives like sodium nitrate and nitrite, and are a lucky dip of mystery meat. 

Twiggy stick - keto snack.


KOOEE! Snack Sticks

Yeah you knew this was coming, we never miss a chance for a shameless plug!

We’re proud to announce the first better-for-you twiggy stick in Australia: KOOEE! Sticks. We’ve taken the traditional deli twiggy stick and made it better. Better ingredients, better taste, better quality.

Our Snack Sticks are made with either Organic, grass-fed beef or certified Free-range pork, natural ingredients and less than 1g of sugar. No mystery meat – just clean, honest ingredients you can trust and feel good about giving your family. They’re also gluten-free and fermented naturally (the tiny amount of honey – >1% – is used to start the natural fermentation process).

They are great for a keto-friendly snack on the go or when working from home, and what’s more – the kids honestly love them (mine included!) since they are so easy to eat. 

Our KOOEE! Sticks are a great keto snack as they have great macros per each 25g stick. Our Organic Beef Sticks have 6.4g of Protein, 5.1g of Fat and only 0.7g of carbs per 25g stick, while our Free-range Pork Sticks have 5,4g of Protein, 9.3g of Fat and only 0.7g of carbs per 25g stick. 

We currently sell these only in our Tasmanian Woolworths stores (find us here), but you can also buy our keto snack sticks here at our online shop.

Since you’ve taken the time to read this, you deserve something special! Use the code “KETOSNACK” to get an additional 5% off your entire order!


KOOEE! Grass-fed Beef Jerky

You’ve probably already guessed it, but beef jerky is actually a great keto snack – if it’s made with care and with good quality ingredients. As we’ve mentioned before in a previous post, there are a bunch of beef jerky brands in the market, with some brands being very suitable as a keto snack, and some, – well – being less so.

Generally, beef jerky can be a great keto snack because it’s high in protein and often very low in carbs. However, jerky is often low in fat as it’s made from relatively lean cuts of beef (such as topside). That being said, due to the low carbs, it’s often a go-to keto snack – and KOOEE! is often chosen due to the clean ingredients, portion-controlled bags, and macro profile.

What’s more, you can now find us in Tasmanian and Victorian Woolworths stores, so no excuses!

Our Classic Sea Salt KOOEE! beef jerky has 14.8g of protein, 2.9g of fat, and only 2.7g of carbs in each pack.

If you’re suddenly hungry (and can’t wait to get to Woolworths), you can buy our keto beef jerky here at our shop.

And because you’re here, you can use the code “KETOSNACK” to get an additional 5% off your entire order!

Keto Friendly canned food

Sirena Tuna In Oil – Italian Style

There’s only one canned tuna brand listed here – and according to my co-founder Andy it’s the only one that matters. He has the entire KOOEE! team hooked on the “yellow can” – Sirena Tuna. On quiet days Andy has even sent them fan mail.

From a keto perspective, it ranks strongly given there is absolutely zero carbs per can (!), with 16.8g of protein and 4.9g of fat.

Sirena Tuna - keto snack.

King Oscar Sardines – Olive Oil Double Layer

Sardines are a great alternative to canned tuna. However, if you’re like the majority of the population, chances are you can’t stand them – they smell more, have a much stronger taste and you eat the bones. So why even eat them?

For starters, they are highly nutritious. Sardines are packed with Omega-3s, Selenium (for thyroid and adrenal health), Vitamin D, and Calcium (cause of dem bones!). They’re high in protein, high in fat, and have no carbs. And even better, because sardines are a small fish, they have a much lower contamination risk from mercury and other heavy metals when compared to larger fish like tuna.

We like the King Oscar brand because they use wild-caught Brisling Sardines – the smallest and most delicate sardines you can find. And because of this, they’re tastier than other brands too.

Each can contains 2 servings, with each serving 7.4g of protein, 8.4g of fat and only 0.3g of carbs.

Sardines - keto snack.

Woolworths Whole Green Olives

Most people are either Olives people or not. The team are KOOEE! are most certainly on #teamolives and these happen to be a great, inexpensive keto snack that you can munch on at work or glitz up a share platter on the weekend.
There are a few different varieties you can choose from, from Green to Black, Stuffed to unstuffed (we love the ones stuffed with cheese or chilli) and from Spanish (generally smaller) to the larger Greek Kalamata variety.

We’ve gone with the Woolworths home brand as an example, and per 100g these olives have 0.9g of Protein, 16g of Fat and only 0.1g of Carbs.

Woolworths Whole Green Olives 450g | Woolworths

Keto Friendly Biscuits and crackers

Olina’s Gluten Free Crackers – Pepita Seed

We love the crunch in these crackers. Super “moreish” – and they go great with a slice of cheese (see above!). Despite the price tag, they’re also a great keto snack, being very low carbs.

Gluten-free crackers - keto snack.

Always Fresh Cheese Crisps

Snackable cheese! Made from nothing but oven-baked cheese, they’re a crunchy keto snack more akin to a biscuit than cheese (and why we’ve put it in this category)! Each pack only has 2.9g of carbs, along with 10.6g of protein and 8.7g of fat.

Snackable cheese crisps - keto snack.

If you’re looking for other crunchy cheese options, you can’t go past Ashgrove Cheese’s “Amazeballs” – available from IGA’s nationwide.

Keto Friendly Sweet treats

Lindt Excellence Supreme – Dark Chocolate 90% Cocoa

If you still want to indulge your sweet tooth, we recommend finding a high-percentage, good-quality dark chocolate. If you’re new to dark chocolate – don’t worry, it takes time to appreciate it. But once you do, you’ll begin to really enjoy the complexities of different chocolate – a bit like tasting good coffee. And with that, say goodbye to those sugar cravings!

If you’re shopping at Woolworths, then we recommend starting with the Lindt 90% Cocoa variety. Each 20g serving contains 11g of fat, 2g of protein, and 2.8g of carbs.

Dark chocolate - keto snack.

Well Naturally – No Sugar Added Bar – Rich Dark

If you’re concerned about the added sugar in regular chocolate, then we suggest this Australian brand that is sweetened by stevia. Well Naturally‘s Rich Dark flavour is also much more keto-friendly: each serving only contains 0.7g of carbs, while also containing 5.6g of fat and 0.9g of protein.

Well Naturally chocolate - keto snack.

Tasmania’s Westhaven – Natural Coconut Yoghurt

Coconut yoghurt is high in fat due to the coconut milk and generally low carb. In our view, Westhaven is king of coconut yoghurt. We were surprised to find this wonderful product being made nearby in Launceston. If you’re living in Tasmania you can find it in Woolworths, and it’s available across independent stores in TAS, VIC, and SA. If you live elsewhere you have a choice – either wait for Westhaven to become available, move to Tasmania, or try Coyo instead.

Each serving has 19.6g of fat, 2.7g of protein, and 5.4g carbs.

Tasmania's Westhaven Coconut Yoghurt Natural – Organically Grown

Chobani Greek Yoghurt – Plain Whole Milk

If coconut yoghurt is not your thing, no biggie. There are plenty of whole-milk yoghurts around that are fairly low in carbs and have good fat content – particularly the Greek yoghurts that have no added sugar. One of our favourite products is the Chobani Greek Yoghurt – Plain Whole Milk. Unlike most of their other products, this one isn’t low fat, and it has a deliciously smooth, creamy texture.

Each 100g serving contains 4.0g of fat, 8.7g of protein and 3.9g of carbs.

Chobani greek yoghurt - keto snack.

Denada Ice Cream – Vanilla

This was a suggestion from our community below, and boy is it a good one!

Denada is now ranged in Coles stores, and if you haven’t bought a tub, then you’re MISSING OUT. First things first: it’s not cheap like traditional ice cream – it’s $11.50 for a 475mL tub, but it is a once-in-a-while treat so I’m ok with the occasional expensive item.

EDIT: I initially reviewed the Mint Chip, but I was informed that the sugar-free Choc Chips used to contain Maltitol, which may cause gastric difficulties and that the company then switched to regular Dark Chocolate Chips. I really enjoyed this flavour, but I also tried Vanilla and so I’ll mention this flavour instead.

The Vanilla was very creamy, and I shared it around with my family who all enjoyed it (even my wife, who is a particular regular ice cream fiend!).

From an ingredient and flavour standpoint, I’m not always a big fan of sweeteners like Xylitol, but I guess it’s a tradeoff to have an ice cream that is low sugar or going without completely!

Denada Vanilla ice cream is 1.8g of Carbs, 14.2g of Fat, 4.8g of Protein and 1.4g of Sugar per 100g.

*UPDATE* The Best Keto Snacks that we’re loving in 2022!

Carolines Drinks – Yuzu Apple Cider Vinegar

Caroline Chang (the founder of Carolines Drinks) creates sugar free and naturally flavoured gut loving cold berages which contain 1.5 tbsp of organic apple cider vinegar (ACV) per bottle. Bottled with Tasmanian spring water, each bottle contains 600 million live probiotics including 6 beneficial strains: Bacillus Coagulans, Bifidobacterium, L. Acidophilus, L. Rhamnosus, L. Paracasei and L. Plantarum. The Yuzu flavour (a Japanese citrus fruit) is also three times more potent than the vitamin C of a lemon. Given that Carolines Drinks have zero grams of sugar, and less than 1g of fat and carbs (per bottle), we think this is one of the best keto snacks at your local Woolworths.

Keep It Cleaner – Keto Friendly Plant Based Protein Powder

The folks at Keep It Cleaner have recently released a new plant-based protein powder made with only five ingredients! These include: Pumpkin Seed Protein (74%), Erythritol, Natural Flavour, Sweetener (Steviol Glycosides). With only 2.1g of carbs and less than 1g of sugar per serve, this sure makes a delicious keto friendly protein powder, available at your local Coles and Woolworths.

Keep It Cleaner - Keto Friendly Protein Powder

Twisted Licks – 99% Sugar Free Keto Friendly Ice Cream Sticks

If you’re looking for another keto-friendly ice cream alternative, Twisted Licks have you sorted with their Rich Chocolate ice cream. With only 1.9 grams of carbs and 0.9g of sugar (per serve) this bad boy is the perfect summer treat! The ingredients for this product are as follows; Water, Cream, Coconut Cream, Erythritol, Milk Protein Concentrate, Cocoa, Xylitol, Natural Flavour, Monk Fruit, Guar Gum, Xanthan Gum. Keto lovers, head into your local Coles and Woolworths to try these epic pops!

Twisted Licks - Chocolate Keto Friendly Ice Cream

Bounce – Salted Caramel Keto Friendly Low Carb Bars

Bar lovers rejoice! Fans of keto friendly nut blended bars will love what the team at Bounce Foods are doing. These Low in carbs, high in fat are made with; Organic Coconut, Australian Almonds 18%, Soluble Tapioca Fibre, Pea Protein (11%), Rice Flour, Sunflower Lecithin, Natural Flavours, Monk Fruit Extract, Coconut MCT Oil (1%), Himalayan Rock Salt. Making them a fantastic travel snack that you can purchase from your local Coles and Woolworths.

Bounce Bars - Low Carb Keto Friendly Nut Bar

Farmer Jo Gluten Free Keto Friendly Granola

Breakfast might not be for everybody, especially if you’re on keto. However, thanks to Farmer Jo’s keto friendly granola, low carb advocates can finally enjoy this breakfast granola during their next meal. Made with Sunflower seeds, Coconut, Rice Malt Syrup, Pepitas, Sesame seeds, Almonds, Maple Syrup, Macadamia Oil, Cinnamon, Sea Salt – this granola only contains 5.1g of carbs and 5.1g of sugar per 50g serving. This granola flavour is also a Coles exclusive. 

Farmer Jo's Keto Friendly Granola

Simson’s Pantry – Keto Friendly Better For You Wraps

If you’re doing keto, you might be missing bread. Well, thanks to the folks at Simson’s Pantry, they’ve created a high protein, low carb and certified fodmap friendly for IBS keto wrap. These wraps are delicious and only contain 5.9g of carbs and 2g of sugar (per serving) making them a keto friendly treat available at your local Coles and Woolworths.

Simson's Pantry - Keto Friendly Wraps

2022 Best Keto Snacks entry by: Steve Barko Digital Marketing

*EDIT*: After some discussion, we’ve decided to remove both Quest Bars and Noshu Donuts from our Keto Snacks list. Sure, they’re low carb, but a lot of the ingredients are questionable and there are simply better keto-friendly sweet treats out there!
For reference:
– Quest Bars Choc Chip Cookie Dough: 9g of fat, 21g of protein and 5g of carbs per bar
– Noshu Donuts Strawberry: 8.4g of fat, 4g of protein and 2.8g of carbs per (teeny weeny) donut

The full keto snacks list

For your convenience, we’ve listed the entire list of keto snacks here:

SnackPriceSize per packFat per 100gProtein per 100gCarbs per 100g
Ashgrove Havarti infused with bacon$7200g59.2g31.2g2.0g
La Casa Del Formaggio - Cherry Bocconcini$5.25220g19.9g19.2g1.6g
Babybel Mini Cheese Portions$4.20100g24g23g<1g
Miguel Maestre Manchego Cheese$7150g35g23g<0.5g
Mayver’s Crunchy Peanut Butter$5375g49.3g25g13.4g
Macro Natural Almond, Brazil & Cashew Spread$8.50250g57.6g20.8g8.9g
Macro Organic Unhulled Tahini Spread$6.49375g61.4g22.2g11.5g
Gold Medal Snacks Pork Krackles$2.1550g29.6g70.8g<1g
J. Crackleton Real Pork Crackle - Original$1.8040g45.3g52.0g<0.1g
KOOEE! Sticks - Organic Beef: Sea Salt/Spicy$2.9525g5.1g6.4g0.7g
KOOEE! Sticks - Free-Range Pork: Classic/ BBQ Chilli$2.9525g9.3g5.4g0.7g
Don Donskis – Mild$340g38.5g24.7g7.3g
KOOEE! Grass-fed Beef Jerky – Classic Sea Salt$5.9530g9.8g49.3g9.0g
Sirena Tuna in Oil$2.1595g7.0g24.0g0g
King Oscar Sardines – Olive Oil$2.80105g21g18.4g0.8g
Olina’s Gluten Free Crackers – Pepita Seed$5100g48.2g29.4g1.2g
Always Fresh Cheese Crisps$3.4524g36.2g44.1g11.9g
Lindt Excellence Supreme – Dark Chocolate 90% Cocoa$4.25100g53.4g10.8g12.5g
Well Naturally – No Sugar Added Bar – Rich Dark$490g43.2g6.8g5.4g
Coyo Organic – Natural$10500g23.7g1.5g3.4g
Westhaven Coconut yoghurt - natural$3180g20.4g2.8g5.6g
Chobani Greek Yoghurt Plain – Whole Milk$6.30907g4.0g8.7g3.9g
Noshu Donut - Strawberry$3.7545g18.7g9g7.1g
Carolines Drinks - YUZU ACV$4.00330ml<1g<1g<1g
Keep It Cleaner - 1KG Plant Based Protein Powder$59.0030g4.0g2.1g<1g
Twisted Licks – 99% Sugar Free Ice Cream Pops$8.5080ml13.5g1.9g0.9g
Bounce - Salted Caramel Nut Bars$10.0035g12.6g2.3g1.7g
Farmer Jo - Keto Granola$10.0050g27.1g5.1g5.1g
Simson’s Pantry - Low Fodmap Keto Wraps$10.0045g4.3g5.9g2.0g

Can you suggest any other great keto snacks?

We’d love to know what you think about our list, and whether we’ve left out any other awesome keto snacks that you can find at Woolworths or Coles.

And if you’ve come to the end of this list and you’re hungrier than when you started, you can purchase our beef jerky right here. Free shipping too, so why go to a shop?

Keen for some beef jerky? Shop now.

Join the discussion


84 comments on “The Best Keto Snacks at Woolworths & Coles

    • Lee,

      This sounds rather decadent! At KOOEE we spend a lot of time thinking about how to make high-quality snacks from natural ingredients. This obviously isn’t a major concern for those in the jelly and canned cream game!

      That said, I think our readers would certainly be amused by this suggestion if we could pull a few products together. Did you have some specific brands in mind?



  1. Hi there. Just wanted to say thanks for doing the leg work of finding these snacks. I’m very appreciative.

    • Haley,

      Thanks for dropping us a line. No worries at all, we hope it was helpful to you. Let us know if you have any other favourites that we can include in an update.



    • All the recommendations in this article are very good for those who are looking for a practical and effective solution, thank you for sharing all these tips with all of us. It is difficult to get such accurate information. Since other places I have visited in the past do not offer useful information like this website. I also recommend a 100% natural system that helped me to have a flat and beautiful belly in a few days: https://smoothie-diet.ml

  2. Don’t forget olives. If I decide I want a dinner of snacks, I buy some butcher made kabana, if it’s available, my butcher’s kabana flies out the door, and then pop over to Woolworths next door to pick up some cheese and olives. I prefer deli olives to bottled olives, and my favourite flavour right now are their mojito olives.

    • I have tried the Splendier noodles sold at Coles and followed the cooking instructions on YouTube for prep. It requires a minute or more rinsing under cold water,put them in hot water as per instructions, then dry fried them. I added cooked shredded cabbage (medium shredding), cooked mushrooms and some cooked cauliflower, cooked omelettes cut into strings, cooked grass fed mince beef and seasoned with sea salt, pepper and some Kikkoman sauce. Believe me, the taste of this dish is amazing and aroma is to die for.
      One pack of Splendier with the added ingredients make dinner for 2! If you like some hot sauce on it, sriracha sauce is perfect, I use it sparingly.
      I am now ready to try my Italian recipes with the noodles and Chinese fried rice.

      • I’ve noticed that Slendier noodles are made in China and I’m just not overly confident about their food processing and production regulations, esp. after the Formaldehyde scare re baby formula some years back. But it looks interesting.

  3. Hi!
    Great list of products/snacks that we can source in the supermarket. Its so overwhelming when trying to buy products where everything is packaged and you stand there reading the contents of every nutritional label. This just makes shopping so much quicker!

    A list of keto friendly fast food/food-court ideas would be ideal too! For those times we are in those situations! I like the salsa’s chicken and guac bowl (minus the corn chips) and sometimes asked for extra chicken to really load on the protein intake 🙂

    • The new Slendier range if spaghetti & fettuccine are amazing! So much better than the original slimy konjac choices. Blackbean, edamame and soy varieties – they’re a staple in my cupboard.

  4. Great list, and certainly helpful in so many ways
    Ive just started my Keto journey, but have these snacks
    Gherkin and hard cheese (make sure you select a low carb gherkin
    Philly cream cheese with either celery, raw cauliflower or broccoli
    Rollmops are another great snack
    Lets not forget the universal egg that can be made into so many yummy snacks………

    Thanks again – love the Kooee all natural snacks site !!!!

    • Hi Diana,

      Just thought I would drop a line as I read your comment and i am interested to know if you stick to the whole Keto thing and if you could let me know any tips or tricks you may of picked up on the way! Thank you

  5. Those always fresh cheese crisps are awesome as a faux ‘crouton’ in a caesar salad
    Thanks for the list … I follow a few overseas FB pages and are always jealous with the amount of goodies you can buy in stores there! We are getting better though.
    I make a ‘dip’ with a tub of cream cheese and a tin of the sirena tuna (I like the chilli one) and have that with veggie sticks – yum!!!

  6. Edamame pasta is a great low Keto option with only 2grams of carbs per serve, you can find in Coles. They have it in a few varieties of pasta form. Also soy bean pasta is another option.

    If tastes like the real thing and way better than the other kinds you get.

  7. Hello! I just would like to give a huge thumbs up for the great info you have here on this post. I will be coming back to your blog for more soon.

    • I love that green pasta , got mine from IGA , expensive but very good . Tamar Valley , Tasmanian Greek Yoghurt , Fat 9.8g , Carbs 5.2g , Protein 5.3 g , available from Coles . No added Sugar .

  8. Thank you! This list is spot on the help I needed. LOVE that it’s Australian and all the details – keep it up legends!

  9. This is awesome please keep the lists coming and the comments, so helpful, i just started today. I wonder if Biltong from the Butcher is ok as it is a bit fresher than packaged?

  10. Thank you for doing all the hard work for me! I’ll definitely be keeping a list of these items for the next time I’m at the shops.

  11. Hi Shaun – good list- thank you! A couple of things to add; Atkins do a bread mix which is pretty delicious (fresh from the oven, slathered in butter) and only 2.3g carb. They also have a penne which is the closest pasta I’ve found to tte real deal that comes in at 5g a serving and last but not least – Denada ice-cream!!! My favourite is the double chocolate and it totals 1.8g for a 100g serve and is fabulous! Cheers, Aimee

  12. Thanks for the detailed list! Much appreciated, going to print out and see what is available at our local (small) Woolies! 🙂

    • Thanks Ona,

      Let us know how you went at the local Woolies. There is some gold in those hills, but it can be hard to find! Please also let us know if you’ve got any other suggestions for the article.



    • Hi. I’m going to a pacific island for 3 weeks. No supermarkets etc. can I buy dried konjac/shirataki noodles ( for bag weight restrictions) anywhere? Like instant dried noodles but low/ no carb and sugars etc I leave in a couple weeks. Please help!

    • Hi Eileen,

      Thanks for the kind words, we’re glad it was helpful. It’s certainly a “work in progress”, so please let us know if you have any further suggestions.



    • Thanks for the info, Coles have sadly discontinued the only noodles for keto the shirataki so can woolies start selling them. Barb

  13. This is excellent! Thank you so much for this – it’s hard to always be prepared and also kind of exhausting spending half your life in the kitchen, so it’s great having a handy list available for those times you just want to chill out and grab something quickly!

  14. Hey guys. Woolies stocks Mission Low Carb wraps. When they’re on offer they are about $4 a pack… Not cheap. But high dietry fibre and low carbs mean it’s as keto as wraps get.

  15. Awesome. Thanks for the list, I will be buying the pork crackle tomorrow. I soooo miss savoury foods.This will be heavenly. Cheers appreciate your great work.

  16. I haven’t read all of the above so hopefully I’m not repeating DAIRY FARMERS PURE CREAM it’s in a blue carton. The ingredients….Pasturised pure cream from milk that’s it. Protein 0.4 Fat 7.0 (total), saturated 4.6 and carbs 0.6 .
    You can’t leave out Mainland certified organic cheddar cheese less than one gram carbs but the beauty is and I know I would take grass fed and finished over organic these days but you can’t seem to find much in woolworths that is crass fed and finished, actually 0, zilch. So organic is fantastic in cheese.

  17. For those of you that are longing for a good pasta yes you can and pasta sauce. Here they are Val Verde Passata cooking sauce, granted not much fat or protein however, you get that from the grass fed mince (best from coles) and the grass fed lard (best from coles) it is on 4g carbs per 100g serving. But the best thing is the Pasta (I can only find in coles) …Edamame Bean organic Fettuccine cooks in 5 minutes no need to drain made by Slendier no additives and no preservatives but the absolute best keto thing there is only 2.0g carbs per 50g serving (it’s light so 50g is a lot). Fat 1.4 and protein 7.5 made from organic edamame bean flour and water and the downfall is it contains soy, how much I don’t know.

  18. ‘Bakers Life’ Low carb bread from Aldi tastes fabulous and the carb count is 5g per serving of 2 slices. Highly recommend it.

  19. Can anyone recommend a brand of lollies that I can have occasionally? I miss them and am not a great chocolate fan so the 90% Lindt dark chocolate won’t do. Thanks.

    • Vitawerx chocolate (can be bought online and in some health food stores) is the BEST keto friendly chocolate ever! They have white, milk, and chocolate covered snacks like macadamias. So good!

      • the idea of a sugar-free lolly is great until you experience the ripping, violent intestinal pain that comes about a half an hour later. hour after hour of dante’s inferno playing out from your stomach to your rectum.
        0/5 – avoid at all costs. don’t trust jen either.

  20. Thank you, this is very helpful to us as we look for snacks at woolies and coles, but never really know what to buy.

  21. Great list thank you, nice to have some quality products in there! Gave me great ideas but also made me add Kooee products into my Shopping Bag! #proudTasmanian

  22. This is wonderful site, all Australian, love it. Just starting to the Keto, and appreciate all your suggestions. Will see what is available at local supermarkets, otherwise good to know available online. Thank you

  23. I have just discovered Harvest Snaps – crunchy flavourful snacks made from Green pea, black beans or Red lentils – they do have flavourings but at about 7/8g carbs for a small serve, you can have your chip/cracker crunchiness and not feel too guilty… Lower sugar, salt, carbs and Gluten free. I found them in Coles – many flavours, by Calbree…..maybe another inclusion…?

  24. Roasted Pumpkin Seeds by Connect Foods at Woolworths, in choc salt and sea salt. The roasted black beans are keto friendly too:

    Coles brand seaweed snack or Ceres organic roasted seaweed at Woolworths: woolworths.com.au/shop/productdetails/781444/ceres-organics-roasted-seaweed-nori-snack

    Ceres organic teryaki flavour or Coles brand sriracha flavour I found are the best flavours

    Sicilian olives in garlic and lemon at Coles Deli

    Alpine Lower Carb Bread at coles: 7.2g carbs and 7.0g fibre for 2 slices if you are counting net carbs

    Aussie Bodies Keto Bars at Coles: https://shop.coles.com.au/a/coburg/product/aussie-bodies-shape-keto-wafer-cokies-cream

    Not a fan of bars that have questionable sweeteners and I don’t trust “low carb” on a lot of the bars at the supermarkets to be keto friendly.

    Hope this helps and that I didn’t repeat any snacks that were mentioned earlier 🙂

    • I agree Christina, the new Alpine 78% fewer carbs bread is easily the best, especially for toasting. The Herman Brot (Aldi low carb is identical) is OK, but very seedy and comes in rather snall slices. The Alpine looks pretty regular in size and the taste is better.

  25. This is such a great post. I will definitely be revisiting often to see other comments. I also plan to check out Kooee snacks!
    My suggestions:
    Olinas “simply seed” crackers stocked in the regular cracker section at Woolies – Black Pepper, rosemary and herb and garlic flavours – all around 2.3g/4 crackers.
    ^^^ Great with herb and garlic cream cheese – around 0.5 g carbs/25g
    I’m quite possibly addicted to Bega cheese stringers – <1gm per stick.
    Double D sugar free jellies for a lolly fix. Almost zero carbs, flavoured with stevia.
    Sugar free marshmallows aren't too bad either – for dessert around the fire pit 🙂
    Aeroplane low cal jelly. If you mix it with half the recommended water and add 1/2 – 1 cup of cream, it separates into layers in the fridge and makes an awesome low carb jelly slice.

  26. I love a sweet biscuit. Has anyone found a store bought Keto alternative? I know the noshu brand is supposed to be Keto friendly too and they do cookies which you can bake.


    • These are the ones I’ve tried ranked by the number of carbs:

      ORGRAN BISCOTTI CLASSIC CHOC 150G – 4.2g of carbs per biscuit.

      LEDA CHOCOLATE CHIP COOKIES 155G – 5.75g of carbs per cookie -I eat a couple of cookies a few times a week without a problem.

      CERES ORGANICS COCONUT WAFER ROLLS ESPRESSO 80G – 7.8g of carbs for 3 rolls. This is great with berries and whipped cream.

      I use the happy tummies website to find the best organic, GF & low carbs treat, highly recommended.

  27. Congratulation on the amazing work you have done, your list is incredible. It will be my goto page from now on. Thank you

  28. Hi I am fairly new to Keto, 6 months, just had a cholesterol test and at maximum acceptable level. Any suggestions to assist would be greatly appreciated. Thanks

  29. I just bought some pork krakles and googled it and was fortunate enough to come across this awesome article. so informative and I’m really looking forward to some treats and even olives wich i previously thought had high carbs. thanx

  30. Hi, I personally would be limiting the J Crackleton pork crackles mentioned above due to the ingredients list. I found Roast Pork Crackle by SFF in a greengrocers at Narellen Town Centre, Austailian made. Ingredients: Pork rind, Hi-Oleic sunflower oil and salt. I bake them in a hot oven for 10mins with extra salt to add more flavour. Would prefer a better oil in there but a good alternative for an added crunch as a snack.

  31. coles and woolies now have to go packs which have cheese and either cabanossi kabana or twiggy sticks. Woolues also sell boiled eggs in 2 or 4 packs. Atkins bars are also great treat foe a sweet tooth their low carb and very high in fibre. Also recommend snaxx.com.au they have great keto snacks and sell sample boxes

  32. great list thanks, a few new items in there for my to try list

    Something that shocked me after looking for something to have with a steak or rissole or similar – Heinz Mustard Suace, never would have imagined something from Heinz would be a decent set of ingredients and low carb

  33. Are Olinsa “Lavosh” crackers good with carbohydrate as they say 4.0g carbohydrate per serve 6.7 serves to a box 59.8 in whole box?

  34. One thing about the keto diet I miss is dry crunchy texture and have tried Olinas…. But found something I really like and hope you do too ~ Back to basics ‘Veggie crackers’, zucchini and almond 45gram pack serves one, (lasts me a few days with cheese and tomato and or olives and other tasty bits n pieces).
    I purchased on sale at Cole’s for $2.50 recently.
    9.3 protein, 20.3 fat, 6.8g carbs (4.3 total sugars) 5.7 dietary fibre. I believe the net carb amount is ok but is that a tad to much sugar for one serve?
    Australian made and owned non GMO no added msg artificial colours flavours or preservatives but contains nuts.

  35. Originally found your list via Google search and have not heard of your product before and kinda stay away from jerky as a snack because it never mentions grass fed on the packs, (and among other reasons). However I’m going to Cole’s this week to buy some Kooee after reading about yours
    One other item I want to add to the list is westmont sour dill pickles – purchased at Coles but not stocked at my Woolies

  36. How is no one talking about the Well Naturally Bar Milk 90g?
    It has only 1.4g of carbs, 0g of sugar & 3.1g of fibre per serving, so 0 net carbs as far as I understand.
    It is an excellent addition to my treats cabinet, as I can have a larger serving size and not affect my macros.

    • On the nutrition labels for foods in the USA, fibre is shown as a subcategory under Carbohydrates. This is why you frequently read American food writers advising people to deduct Fibre from Total Carbs to get Net Carbs. You cannot do this with nutrition labels on Australian food, because fibre (when present) is in its own category and is not a subcategory under Carbohydrates. So, in the example you mentioned, the Well Naturally Bar Milk Total Carbs and Net Carbs will be the same, i.e. 1.4 g.

  37. Pork skin is around $6 per kilo: 500g sliced up and baked in an air-fryer can give a cheap pork crackling snack for the whole week.
    Dairy Farmers Butter Milk: just add a teaspoon of Stevia if you want to sweeten it.
    Cadbury Cocoa powder: Along with Stevia and a drop of Queens Vanilla is the perfect additive to any cream or yogurt to make an instant desert.

  38. On the nutrition labels for foods in the USA, fibre is shown as a subcategory under Carbohydrates. This is why you frequently read American food writers advising people to deduct Fibre from Total Carbs to get Net Carbs. You cannot do this with nutrition labels on Australian food, because fibre (when present) is in its own category and is not a subcategory under Carbohydrates. So, in the example you mentioned, the Well Naturally Bar Milk Total Carbs and Net Carbs will be the same, i.e. 1.4 g.

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