Quick Keto Snacks – 2 Fasting Place Faves

2 Quick Ways to Keep it Keto

Here at The Fasting Place we all have a bit of a snack fetish. A snack is usually something quick and can be eaten at the blink of an eye…at least that is how we see it. In order to get these quick snacks in without much prep is somewhat difficult when eating keto friendly. Most snacks are carb loaded and are usually filled with sugar. That is why prepping your cupboards and pantries with the keto snacking essentials is a good idea before the snack monster hits.

We are going to express our love for snacking while keeping it keto friendly. These recipes and quick tips can transform your snacking habit to a satiation sensation. Sometimes it is hard to stick to any diet let alone a totally new diet. By arming your kitchen with the essential ingredients, it can become Simple Simon. Most of these snacks you can pre-make and have on hand, which makes it even easier.

This snack packed article will dive into two of our favorite quick keto snacks. Get your grocery list ready, we will be changing up the kitchen scenery a bit.

Keto Egg, Feta and Bacon Muffins

These are one of our favorite go to for a keto snack. These bad boys are packed with flavor, fat and the best part is that you can pre make these and eat them cold or on the go. Let’s roll the ingredients out so you can start on that list

Keto Muffins
Keto Muffins



  • 6 eggs
  • 1/2 cup of feta cheese
  • 1 teaspoon of salt
  • 5-6 ounces of bacon
  • 1 tbsp of Kerrygold grass fed butter


Directions: Preheat oven to 350 degrees Fahrenheit. Chop up bacon in to 1/2 inch by 1/2 inch strips, stir in fryinpan with Kerrygold butter. While that gets delicious, whisk up 6 whole eggs add in 1/2 cup of feta and the salt. When your bacon is done pour all the bacon in your egg mix. I always keep the butter and juices in the mix, but feel free to strain if you want. Mix your egg mix with bacon until satisfied.

While your oven is still getting up to temp, get out a muffin pan (any size will do) and start pouring in your egg muffins. Leave an 1/8 inch or so from the top of the muffin pan, these puppies will expand a bit when cooking. Once your oven is to temp, place the muffins in and let ’em cook for 18-25 minutes. Keep an eye on them, you don’t wanna burn em and every oven varies just a little.

Serve however you want. Eat them whole, eat them warm or eat them cold.

How The Fasting Places likes ’em: Let cool for 20 minutes and refrigerate for at least 2 hours. Eat cold, cut in half and sprinkle sea salt on each half. Then a drizzle of hot sauce – boom you have an amazing keto snack.

It is as simple as that. All in all this meal takes: 35 minutes

Prep – 15 minutes
Cook time – 20 minutes

The glory of these muffins is that you can refrigerate them and them for the coming days as snacks. Personally I like them cold and will take them to work for my 2 pm snack, these are a great filling snack on the go. My wife and I make these and take them when we go on hikes with the kiddos or at soccer games. Sure beats a 7$ hamburger at the fields. This is one of my favorite snacks. Let’s move on to what I like to call the “I am hangry snack”.

The Keto Quesadilla – Air Fried and Super Duper Simple

The keto quesadilla is a snack that has adapted over time, we love cheese and love the idea of quesadillas. Because they are delicious and easy – bottom line. This snack is a much easier snack to produce than the one above. This snack is like I said earlier the “hangry” snack. When you can’t take it anymore and food must enter the body.

We like to use an air fryer for this snack, but if you don’t have one…no problem. A microwave oven, skillet or even regular convection oven will do just fine. The great thing about the air fryer is it takes a lot of the oiliness of the cheese and quesadilla magically gets rid of it. The ingredients for the quesadilla recipe is extremely simple and can be altered however you want and is absolutely delish.

Keto Quick Snack
Keto Quick Snack


  • 1 Quesadilla Wrap our choice (Julian Bakery Gluten Free Paleo Wraps)
  • 1/4 cup of Mozarella Cheese (or cheese of your choice)
  • 1 tbsp of Kerrygold butter



Directions: Take quesadilla wrap and spread 1 tbsp of Kerrygold butter on outside of quesadilla. Next fill the other side of the cheese of your choice. Now that you have done that it is cooking time. Set your air fryer to 370 degrees Fahrenheit and place on the middle rack. Cook for 8-10 minutes and DONE!

Take out the masterpiece and add some hot sauce if you would like (we like hot sauce here). Feel free to mix it up and put an egg on it if you would like as well. You can even put some meat in there if you wanted. We left that out because that is more of a meal than a snack, but you get the idea.

keto and hot sauce
keto and hot sauce

Serve either folded in half and cut up to dip in to keto friendly sauce, or keep as a pizza style.

How The Fasting Place Likes ’em – Fold in half when done, drizzle some hot sauce and feta on top. More cheese please!

It is as simple as that. All in all this meal takes: 15 minutes

Prep: 5 minutes
Cook: 10 minutes

The greatness of this snack goes without saying. This can be done before an episode Dawson’s Creek is through the drama filled entry scene. And that is good enough for us!

Now Fill that Pantry

OK we have given you the tools for two of our favorite and easiest recipes to keep it keto. Quick keto snacks are a keto enthusiast’s best friend and we hope you find this article helpful. The recipes are simple and the grocery list is short. The ingredients can be found at any local market.

The two items that may be hard to find is the Kerrygold butter and the low carb quesadillas. By hard I don’t mean they are impossible to find, just have to look in various sections of stores. I know in the Midwest if you are familiar with Aldi, that is where we get it. If you are anywhere else, Hy Vee (another Midwest store), Trader Joes and Target carry it as well. We order the low carb quesadillas online, but you can just look for the lowest carb quesadillas and grab ’em.

If you can’t find these, it truly isn’t the end of the world. But I strongly urge you find them, there is a difference in taste and the carbs vs. fat ratio is maintained for the die hard keto fan.

Things to Remember – The Path Less Traveled

The keto snack world is new and exciting. These snacks are more than your average bag of chips. You will be filling up on these snacks as if they were meals, and sometimes can replace meals entirely. Your trip to the grocery store will evolve as well. You may have to stray off the beaten path.

You know that section where the white dude with dreadlocks is shopping? You will probably have to venture over there for every once in a while.

I hope you enjoyed this snack packed in and if you have any questions or comments about keto friendly snacks please start a conversation below. Snacks are our favorite part of fasting (hmm?), it’s true!

Thanks for reading and have a pleasantly uncomfortable day


Nic Chiri






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Add Yours
  1. Kenny

    Hi this very helpful as I have started a diet recently and have just seen another post about Keto and the health benefits it provides. I’m very impressed with the recipes you have here and also the nice visuals you use too. I like your style of writing and will visit your site again soon. Thanks Kenny 

    • Nic


      Thanks for the read. These Keto snacks are so easy and so good for you, it is unreal. Truly a lifesaver and timesaver. 

      Please let me know if you need any help or any other recipes, I would be glad to help out!



  2. Cynthia Bruni

    Hi Nic,
    I have not heard too much about Keto. Is this like Gluten free products? My friend is always asking me to make her Gluten free cookies. So I use Gluten free flour and make her peanut butter cookies. Although they are not a diet snack. These recipes look really good, quick, and inexpensive.
    Thank you for this post with some informative information. I will try the recipes.

  3. Emmanuel Buysse

    Great post and good info!

    It is known (at least to me, that quesadillas has a very good effect when it comes to a Keto lifestyle, because my wife is Mexican).

    I am in the fitness and bodybuilding world, I’m going to save this post and print it, because this will help people maintain it and yet they can enjoy snacks.

    Thank you so much, you will make people happy!

    • Nic

      Thanks mate!

      I appreciate the kind words. 

      That is awesome you are going to print this out and use it. Quesadillas are delicious and should never be left out of the snack world. 

      Good luck to you and if you have any questions about dieting or fitness, please let me know.



  4. Joe

    Wow these snacks are making me hungry! So many diets tell you you are not allowed to snack and you may only eat 2 meals etc… So I enjoy having diet friendly snacks which are tasty and a good alternative to all the processed stuff in the supermarket!

  5. Joe

    Wow these snacks are making me hungry! So many diets tell you you are not allowed to snack and you may only eat 2 meals etc… So I enjoy having diet friendly snacks which are tasty and a good alternative to all the processed stuff in the supermarket! Thanks for posting this, its really interesting, simple and informative and I will be sure to come back to check out some other posts.

    • Nic


      I am glad you enjoyed the post. Yes snacking is a good thing…sometimes. If you keep it a bit Keto it will be all the better! Thanks for the kind words.



  6. Matt's Mom

    I absolutely love the recipes.  I am just getting started and learning a lot about keto and fasting.  I find that your site provides a lot of great information.  I am curious where I might be able to buy the Kerrygold butter?  Would this be at a whole foods store possibly?

    • Nic

      Thanks for the great comments!

      Kerrygold butter is heavenly, it truly is great and tastes amazing..ok. Yes most local grocers will carry Kerrygold butter. Whole Foods has carried it in the past and I am sure they still do. I know you can get it from amazon as well…imagine that.

      Thanks for stopping by!


  7. Chrissie Spurgeon

    Your quick snacks sound really delicious and I am definitely going to give them a try.

    I am not following a Keto diet at the moment – my main question about it is how do you get sufficient fibre and energy in your diet if you are cutting carbs down to the minimum? I can see that protein will not be a problem of course.

    How often do you fast? And when you stop fasting, do you manage to retain the weight loss which you have achieved? I completely agree that it is vitally important to limit your weight in order to be really healthy.

    Very many thanks for all your information.

    Chrissie 🙂

    • Nic

      Christie! Great questions, and thanks for stopping by.

      I have some articles on my site about how the Keto diet work, I can leave some links below. But basically the Keto diet replaced carbs (your current energy source) with fat (the proposed energy source). Once your body is used to converting fat to energy you will be burning fat instead of carbs. You can read more about it here https://thefastingplace.com/a-fast-way-to-ketosis-does-fasting-and-the-keto-diet-work/

      I intermittently fast everyday (not eating until 2 pm) or at least I try to. I will do a water fast of 4-5 days about 4 or 5 times a year. Sometimes I will do a longer fast just to clean up my gut health, if I am feeling the need. As far as keeping the weight off – yes I do keep weight off and maintain a pretty balanced weight. I will of course can some back like say 5 pounds or so. But the benefits are amazing besides the weight loss. I will leave a couple more links below that go over autophagy and some fasting techniques.



      Thank you for your interest in The Fasting Place, we appreciate it. If you have any further questions about fasting or any of the links I added, let me know. Thanks again!



  8. Jayde Butcher

    I have a snack monster at home too, my little brother eats everything In the cupboards before I even get a chance to see what we have. These little snack ideas are perfect though as he wouldn’t like these, ha. Im so excited to try these, the Quesadilla looks so so yummy. 

    • Nic


      Thanks for the feedback! 

      I agree that these snacks aren’t for everyone…THEY SHOULD BE! But better for you and your brother can stick to the rest of the pantry!

      Thanks again,


  9. Alvaro

    Hey Nic, 

    I just realized that Keto diet existed! haha. Great post. I think this will be a winner for me and my wife. We are big gym and running fanatics and now with a 2 year old kid, these kind of snacks with low carbs are handy since we have not much time to spend in the kitchen. 

    I will definitely try the muffins. I already did some eggs and almond milk with veggies and I loved it. Do you think it will be even lower in carbs with your muffins or get a better burning fat ratio? 

    Concerning your quesadilla, what do you suggest if I dont havea air fryer? Just a normal pan? 

    Thank you for picking my curiosity into the ketto fasting world. All the best, Al. 

    • Nic


      Thanks for stopping by! Great comments and great questions. I am glad to hear you have opened the world to Keto up for you and your family. It is a path worth going down. 

      As far as the muffins having lower carbs, it really depends on the ratios of the the recipe you used for your recipes. But if I was a betting guy I would say the ratio in the Keto muffins will be hard to beat. The fat content is very high with little protein coming from the eggs and some from the feta.

      As far as the quesadilla is concerned.. YES, using a pan with some Kerrygold butter will do just fine, it actually may add a little flavor to the meal. 

      Thanks for the engaging comments and good luck to you!



      • Alvaro

        Got that right! Thanks. When youll be social, let me know. I will like your page or add you on Twitter to keep contact. All the best Nic. Regards

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