Keto nuts are my GO TO high protein keto foods for their variety of flavors, solid crunch factor, health perks and accessibility as the perfect small bites to carry you over in between meals!
They are my top 5 fave high fiber keto foods to munch on. These high fat keto foods are keto friendly, have a substantial amount of plant-based protein, they’re (relatively) cheap, nutrient-dense and available to buy almost anywhere.
I consider them a WIN in my keto foods emergency stash! So, here’s everything you need to know!
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17 Best Keto Nuts + Seeds
Here is the low down on the insane benefits of keto nuts according to the Mayo Clinic: nuts are: LOADED with protein, contain the “good kind” of fats (both monounsaturated and polyunsaturated), are rich in omega-3 fatty acids, fibrous (to substantially fill you up!) and are packed with antioxidants, among other heart healthy and cholesterol lowering benefits.
Here are the 17 best keto nuts + seeds:
Nuts (1 oz) # of Nuts Carbs Fiber Net Carbs
Brazil nuts 6 3.3 2.1 1.2
Pecans 19 3.9 2.7 1.2
Macadamia nuts 10-12 3.9 2.4 1.5
Walnuts 14 3.9 1.9 2
Peanuts 15 halves 4.6 2.4 2.2
Hazelnuts 12 4.7 2.7 2
Almonds 23 6.1 3.5 2.6
Pistachios 49 7.7 3 4.7
Cashews 18 8.5 0.9 7.6
Flax Seeds -- 8 7.6 0.4
Hemp Seeds (or hemp hearts) -- 2.4 1.1 1.3
Pumpkin Seeds 85 3 1.7 1.3
Chia Seeds -- 11.8 9.6 2.2
Poppy Seeds -- 7.9 5.5 2.4
Pine Nuts 166 3.7 1 2.7
Sunflower Seeds -- 5.6 2.4 3.2
Sesame Seeds 1000 7.2 3.9 3.3
In addition to being low in carbs, there are TONS of perks to eat of these low carb nuts to name a few, (even though there are SO many more!!):
- Brazil nuts – reduce inflammation
- Walnuts – high in omega 3’s
- Hazelnuts – loaded with vitamin E
- Almonds – full of calcium
- Pistachio nuts – loaded with fiber
Lowest Carb Nut?
Low carb nuts have a bevy of good for you perks. But don’t pick up that nut bag too quickly just yet…
Unfortunately, too much of anything can be a bad thing. Be sure to be mindful and watch your portion control. Those carbs can add up quickly since the carbohydrate count (and fat too!) can vary greatly between low carb nuts. See chart above for each variety’s breakdown!
Some of the lowest carb nuts are:
- Pecans
- Brazil nuts
- Pumpkin Seeds
Highest Carb Nut?
But the highest carb nuts are:
- Cashews
- Pistachios
It isn’t all bad news though because while the carbs in pistachios are the highest on our list at 8.5 grams, that’s in 18 nuts! Same for the carbs in cashews, which are 7.7 grams but in a massive amount of 49 nuts!
If these are your favorite type of nuts, consider keeping them in your meal plan, just enjoy smaller portions.
What Are The Carbs In Nuts?
The nutritional amounts above are based on one ounce of nuts. One ounce of nuts = generally about one handful. (Hopefully, that’ll be a good reference for how to stick to an appropriate serving size.)
The type of carbs vary from nut to nut — for example, chia seeds have 9.6 g fiber per ounce, where as cahews have .9 g.
How to Eat Nuts On A Low Carb Meal Plan
Whether you’re enjoying these for high protein keto snacks, or as a topping to your meal, there’s no shortage of ideas when it comes to eating nuts on a low carb meal plan!
Check out these fantastic alterNUTives (get it, ‘alternatives’- HAH) for getting the most out of these keto snacks:
Can I Use Nuts Instead Of Grains?
Yes, absolutely! A lot of grains, such as bread, rice, and oats are not low carb grains. They can leave you feeling weighed down, while spiking your blood sugar through the roof. No bueno. Try any of the aforementioned nuts to give you that much needed boost of fiber, without the groggy, brain fog after effects.
Low carb nuts are the base for most keto flour alternatives (hello almond and pecan flour!), while finely chopping nuts them works for great “crunchy” grains! (see recipe ideas below…).
Can I Use Nuts Instead Of Beans?
Although most varieties contain a good amount of fiber, beans are pretty darn high in carbs (although you probably already know that). Some people like to keep keto beans in their meal plan by consuming them in small amounts, while others skip the magical fruit all together.
You can easily replace beans in recipes with raw cashews and walnuts for fantastic alternatives!
How Do I Make Nuts Even Healthier?
To ramp up the nutritional value of your low carb nuts, why not eat them in conjunction with some keto fruits? A personal favorite is roasted almonds and blackberries.
Craving some keto vegetables? Another classic protein packed, veg snack is peanut butter with celery. Mmmmmm. It isn’t just reserved for kids!
Best Low Carb Peanut Butter?
My all time fave jar of gooey, scrumptious low carb peanut butter is Justin’s! Another popular PB that I love is Whole Food’s 365 brand. When purchasing peanut butter, make sure to read the labels and be leary of added sugars!
Discover more of my MUST HAVE keto peanut butter, its carb content, plus its nutritional break down.
Nut Recipes
Looking for a way to add more low carb nuts into your meal plan? I’ve got you covered… NUTTIN’ compares to these low carb nut recipes below:
17+ Best Keto Nuts
Print Recipe Pin RecipeIngredients
- 1/2 Cup Pecans
- 1/2 Cup Almonds
- 1/2 Cup Flax Seeds whole
- 1/2 Cup Chia Seeds
- 2 Tablespoons Olive Oil
- 1 Cup Water
- 1 Teaspoon Salt
- Fresh herbs optional. Such as rosemary or thyme.
Instructions
- Prep. Preheat oven to 275 F.
- Nuts. Add pecans (1/2 cup), almonds (1/2 cup), flax seeds (1/2 cup), and chia seeds (1/2 cup) to a food processor. Pulse ingredients together using 1-second intervals, until they break down into grain-sized pieces.
- Everything else. Evenly distribute water (1 cup) and olive oil (2 tablespoons) over the ingredients in the food processor. Sprinkle in salt (1 teaspoon) and fresh herbs if using. Pulse ingredients together a few times, then set aside for 10 minutes (this allows the chia seeds to absorb the liquid). Turn the processor on and allow the ingredients to form into a ball.
- Shape. Place 1/2 the dough on a sheet of parchment paper. Place a second sheet of parchment paper over the dough. Use a rolling pin to roll the dough into a 1/4" thick, even layer. Repeat with the other half of the dough.
- Bake. Place each sheet of dough on a separate baking sheet. Bake in preheated oven for 75-90 minutes (varies depending on how thick the crackers are) -- you’ll know the crackers are done when they’re golden brown around the edges, and the center is completely dry.
- Break apart. Once crackers have cooled, break apart into pieces. If you'd prefer square crackers, cut them as soon as they come out of the oven (before they have time to harden). Enjoy!
Fans Also Made These Low Carb Recipes:
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Lindsey's Tips
- Nutritional information is based on 1 serving if you divide this recipe into 12 servings (will vary depending on the size you cut your crackers):
Nutrition
Conclusion
Make low carb nuts your new easy, protein filled, healthy snack to fall back on! Comment below with your fave nuts, or let us know any low carb nut recipes you want to share with TLP fam!
I was trying to download and copy these charts for berries and nuts but cant seem to find where to do that. Your chart for veges was downloadable, are the others?
Hi Leon! Please right click and “save” the graph image above. Then open the image on your computer and print it for the printable. Hope you enjoy!