Best No-Sugar, Low-Carb Snacks Under 3g Net Carbs

A snack can be “low carb” on the front of the package and still work against your goals.

That is the surprising premise of the video: the best no-sugar, low-carb snacks are not just tasty and under 3 g net carbs per serving, they are chosen to help you stay in “fat burning mode” by supporting steadier blood sugar and fewer cravings.

This framing matters because many supermarket “low-carb” snacks still rely on starches, industrial oils, or sweeteners that some people find appetite-stimulating. The speaker’s approach is more physiological than trendy: prioritize protein, real fats, and minimally processed ingredients, then use targeted fiber and low-sugar fruit when you want something sweet.

A different standard for “low-carb snacks”

The video draws a clear line between two categories.

One category is convenience food marketed as low carb, but often “loaded with starch, bad oils, or artificial sweeteners.” The other category is simple foods you can recognize, where the carb count is naturally low and the ingredients are easy to audit.

This perspective emphasizes appetite control. The snacks are presented as tools to reduce cravings by supporting hormones that influence hunger and fullness, rather than as “treat replacements” you white-knuckle through.

Important: If you have diabetes, take insulin or a sulfonylurea, are pregnant, or have kidney disease, changes in carbohydrate intake can affect medication needs and lab values. It is worth checking in with your clinician before making major diet shifts.

Protein-first, almost zero-carb snacks (savory)

Protein is the backbone of this snack list. Higher-protein snacks can increase satiety and reduce the urge to keep grazing, and research suggests protein is generally more filling per calorie than fat or carbohydrate for many people (Harvard T.H. Chan School of Public HealthTrusted Source).

Chicken tenders (Parmesan plus pork rind coating)

This is the video’s “crisps and crackers” replacement: crispy chicken tenders that are almost zero carb and “nearly 40 g of protein per serving.”

The coating is specific: Parmesan, crushed pork rind, salt, and pepper, with no flour or breadcrumbs. The method is also simple, slice chicken breast into strips, dip in egg, coat, then pan fry or air fry until golden.

A unique claim in the video is that pork rinds are rich in glycine, and that glycine may help lower cortisol and reduce stress eating or binging. Glycine is an amino acid involved in many processes, and it has been studied for sleep and metabolic pathways, although outcomes vary by population and dose. If stress-related eating is a pattern for you, the practical takeaway is not that pork rinds “fix cortisol,” but that a crunchy, high-protein snack can be a more stabilizing option than refined starch.

Pro Tip: If you air fry, spray the coated tenders lightly with oil and do not overcrowd the basket. Better airflow usually means a crispier crust with less added fat.

Beef jerky (the label matters)

Jerky is presented as the easiest “no carb snack” for travel: high in protein, plus B12 and iron to support muscle building.

The key instruction is not about the jerky itself, it is about avoiding hidden carbs. Choose brands made with “just beef, salt, and natural spices,” and avoid added soy sauce, maltodextrin, or sugar.

This is good advice for another reason: sodium content can be high in jerky, and added sugars can raise total carbs quickly. If you have high blood pressure or are salt-sensitive, consider portion size and your overall daily sodium intake. General guidance suggests limiting sodium to under 2,300 mg per day for many adults (American Heart AssociationTrusted Source).

The video also highlights conjugated linoleic acid (CLA) in jerky as supportive of fat metabolism. CLA has been studied in supplements with mixed results and modest effects at best, so it is most reasonable to treat CLA as a “bonus,” not the main reason to choose jerky.

Boiled eggs (zero prep, high satiety)

Boiled eggs are positioned as the ultimate “zero prep” snack: boil them, keep them in the shell, and store in the fridge for up to 5 days.

The speaker emphasizes choline and “leithin” (commonly spelled lecithin), describing them as nutrients that help burn stored fat inside the liver. Choline is indeed important for liver fat transport and overall liver function, and eggs are a major dietary source (NIH Office of Dietary Supplements, CholineTrusted Source).

Another specific mechanism highlighted is satiety signaling: egg yolks help build acetylcholine, a chemical involved in nervous system signaling, including pathways related to appetite and fullness. While appetite is complex and not driven by a single molecule, many people do find eggs reliably satisfying.

Garlic butter shrimp (hot or cold)

Shrimp is framed as “packed with lean protein” and minerals like selenium and zinc, described as supporting thyroid function and metabolism.

The preparation is minimal: pan fry shrimp in a little grass-fed butter with garlic powder and lemon juice. The video also points to an antioxidant in shrimp (likely astaxanthin), which has been researched for oxidative stress, although the amount you get from shrimp varies.

Full-fat, low-carb comfort snacks (cheese and olives)

The video repeatedly pushes back on low-fat dieting. The argument is straightforward: dietary fat helps with satiety and is needed to absorb fat-soluble vitamins A, D, E, and K, including K2.

Fat-soluble vitamin absorption is a real phenomenon, and vitamin K plays roles in bone and vascular health (NIH Office of Dietary Supplements, Vitamin KTrusted Source). That said, vitamin needs are individual, and cheese is not the only way to meet them.

Here are the cheese-forward snacks the video highlights.

This last point overlaps with broader research on olive oil and cardiometabolic health patterns, especially in Mediterranean-style diets (Harvard T.H. Chan School of Public Health, Olive OilTrusted Source).

Did you know? “No sugar” on a label does not always mean “very low carb.” Sugar alcohols, starches, and serving sizes can still push net carbs up, especially if you snack mindlessly.

»MORE: If you want a one-page shopping checklist, create a note on your phone called “Under 3 g net carbs” and list the video’s core staples: eggs, plain Greek yogurt, chia seeds, olives, mozzarella, halloumi, shrimp, chicken, and jerky with clean ingredients.

Sweet without the crash: chocolate, yogurt bowls, and ice cream

Cravings are treated as a design problem. If you always want dessert, the video suggests building desserts that do not spike blood sugar, then crash energy, then trigger more cravings.

A “healthier chocolate” that still tastes like chocolate

The recipe is very specific: melt 100 g sugar-free dark chocolate sweetened with stevia, stir in crushed macadamias, pecans, and Brazil nuts (or a mix), spread on a tray or mold, and freeze 10 to 15 minutes.

The claimed mechanism is micronutrient support: magnesium from cocoa and vitamin E from nuts, described as helping relax tense muscles and ease anxiety.

Magnesium is involved in muscle and nerve function, and many people do not meet the recommended intake, although supplementation should be individualized (NIH Office of Dietary Supplements, MagnesiumTrusted Source). Nuts also contribute vitamin E, an antioxidant nutrient with roles in immune function (NIH Office of Dietary Supplements, Vitamin ETrusted Source).

What the research shows: Replacing high-sugar snacks with higher-protein or higher-fat, lower-carb options often reduces post-meal glucose spikes in people who are sensitive to them, but individual responses vary. If you use a continuous glucose monitor, you can learn which “no sugar” treats still raise your glucose.

Berry yogurt bowl (sweet, but controlled)

This is positioned as an “indulgent treat but without the guilt,” especially if you want something sweet after a meal.

The build is: a few spoonfuls of full-fat, unsweetened Greek yogurt, then a small handful of strawberries or raspberries (two lower-sugar fruits), topped with cinnamon and a teaspoon of xylitol or erythritol.

Greek yogurt contributes protein and live cultures, berries add vitamin C and soluble fiber, and cinnamon adds flavor that can make the bowl taste sweeter without much carbohydrate. If sugar alcohols cause bloating or diarrhea for you, start with a smaller amount, and consider discussing GI symptoms with a clinician.

No-carb ice cream (a cravings strategy)

The final dessert is intentionally simple: blend full-fat cream with vanilla extract and a low-carb sweetener like monk fruit, then freeze 2 to 3 hours until soft and scoopable. Optional strawberries can add flavor with minimal sugar.

The key insight is behavioral: if cravings are what derail you, a planned low-carb dessert may be more sustainable than trying to rely on willpower.

Fiber and electrolytes: snacks that support digestion and energy

Low-carb eating can change bowel habits for some people, especially if vegetable and seed intake drops.

The video offers two practical “support” snacks, one for digestion and one for crunchy satisfaction.

Chia seed pudding (a “digestive reset button”)

If you feel “bloated or blocked up,” this is the reset option.

Mix 2 tablespoons chia seeds with 1/2 cup unsweetened milk kefir, add vanilla extract or stevia if desired, then soak overnight. The seeds swell into a pudding texture that is rich in soluble fiber and some plant protein.

Chia is fiber-dense, and kefir adds fermented dairy cultures. Fiber can support stool regularity, but it works best when paired with adequate fluid intake. General guidance suggests adults aim for about 25 to 38 g of fiber per day depending on age and sex (Academy of Nutrition and DieteticsTrusted Source).

Crispy zucchini chips (slow-baked)

This is the “chip” replacement, with a focus on electrolytes.

Zucchini is described as high in potassium and other electrolytes that can boost energy. Slice thin rounds, toss with olive oil, sea salt, paprika or garlic powder, then bake at 230°F for 1.5 to 2 hours, flipping halfway.

The long bake is the point. It dehydrates the slices for crunch, which makes the snack feel more like a real replacement, especially when dipped in guacamole.

How to shop for “no sugar” without getting tricked

The video’s skepticism about supermarket “low carb” snacks is not anti-convenience, it is pro-label literacy.

Here is a simple, practical way to apply the video’s standard when you shop.

Expert Q&A

Q: Are “no sugar” snacks automatically good for fat loss?

A: Not automatically. “No sugar” can still mean high calories, high starch, or a combination of sweeteners and refined ingredients that some people find hard to stop eating.

A more reliable approach is the one used in the video: choose snacks that are naturally very low in carbs and built around protein, fiber, and minimally processed fats, then monitor how your hunger and energy respond.

Jordan Lee, RD (Registered Dietitian)

Expert Q&A

Q: If I am low carb, do I need to avoid fruit completely?

A: Many people can include small portions of lower-sugar fruit, especially berries, without feeling “kicked out” of their goals. The video specifically uses strawberries and raspberries in a controlled portion alongside full-fat Greek yogurt.

If you have diabetes or are using glucose-lowering medications, it is wise to check your response with your care team, or by monitoring glucose, since individual tolerance varies.

Amina Patel, MD, Internal Medicine

Key Takeaways