- Fat Snax creates keto-friendly cookies with just 2 net carbs.
- The cookies come in four flavors: chocolate chip, peanut butter, lemon, and double chocolate chip.
- A registered dietitian weighs in on the ingredients and nutritional information.
If you're following the keto diet and are looking for a way to fend off carb cravings with diet-compliant snacks, you've probably heard about Fat Snax, a New York City-based company that creates keto-friendly cookies.
With flavors like chocolate chip, peanut butter, double chocolate chip, and lemon, Fat Snax's keto cookies are meant to be dessert, but many people—whether they're doing keto or not—have started enjoying them for breakfast instead because they contain zero sugar and have only two net carbs. In fact, the cookies have garnered more than 3,000 Amazon reviews, with customers raving about how moist and satisfying they are.
But there's more to this cookie than meets the eye, so we asked Amy Shapiro, MS, RD, CNS, founder of Real Nutrition, to get her expert take.
What's in Fat Snax cookies?
First, let's take a look at the ingredients. While they'll vary slightly for each flavor, they're all made with almond flour, butter, erythritol, xylitol, and Stevia.
But for example's sake, here are the ingredients for the chocolate chip cookie flavor: almond flour, butter, chocolate chips (unsweetened chocolate, erythritol, cocoa butter, Stevia extract, sunflower lecithin), eggs, coconut flour, sustainable organic palm fruit oil, non-GMO erythritol, natural vanilla flavor, non-GMO xylitol, xanthan gum, baking powder, baking soda, sea salt, Stevia.
"There are three different types of sweeteners used here. All are 'natural,' however many individuals aren't able to digest sugar alcohols like xylitol well and can suffer from an upset stomach," Shapiro says.
Nutrition info per one chocolate chip cookie: 90 calories, 8 g fat (3.5 g saturated fat), 35 mg sodium, 7 g carbs (2 g fiber, 0 g sugar, 3 g sugar alcohol), 2 g protein
As for nutrition info: "They are high in saturated fat—not from a plant-based source like coconut but from butter (not organic)," Shapiro explains. "If you eat an entire package (two cookies), you're consuming more than the recommended amount of daily saturated fat." There are also only 2 grams of protein per cookie, so even if you have two cookies for breakfast, it wouldn't be enough to stave off hunger until lunch. Remember, you should aim to have at least 20 grams of protein at each meal (try these high-protein breakfasts).
Bottom line: Enjoy them as a treat, not breakfast
"I would recommend consuming one cookie per serving and treating these like a treat—not a meal—in a pinch," Shapiro says. The keto diet is about eating high-fat foods for their satiating effect, so you're better off eating something more wholesome for your morning meal. "The keto diet preaches a low-sugar diet, so by eating cookies the habits aren't improving," she adds. If you want to enjoy these as dessert, Shapiro advises choosing foods with fewer ingredients. "Try to commit to foods that taste and feel good, like half an avocado with lemon and sea salt, a tablespoon of nut butter on celery, or a hard-boiled egg."
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Tiffany Ayuda, a senior editor at Prevention and certified personal trainer through the American Council on Exercise, has specialized in fitness, health, and general wellness topics in her previously editorial roles at Life by Daily Burn, Everyday Health, and South Beach Diet. Tiffany’s work has also appeared in the Huffington Post, The Daily Beast, Women’s Health, Mind Body Green, PopSugar Beauty, Yahoo! Health, Health, and NBC News Better. When she’s not running or breaking a sweat with HIIT, Tiffany is cooking up healthy meals in her Brooklyn kitchen.
