Are Rule Breaker Snacks Keto Friendly? What to Know

Quick Answer

No, Rule Breaker Snacks are not keto friendly. Their first ingredient is chickpeas, which are naturally high in carbohydrates, and the brownies are studded with chocolate chips that add more carbs and sugar. While they are a healthier gluten-free and vegan treat, they are not a low carb snack and can easily disrupt ketosis if you eat more than a small bite.

If you're on a keto diet, you've probably learned to read labels like a hawk. High fat, moderate protein, and very low carb is the name of the game. So when you see a brownie that's packed with chocolate chips and made from chickpeas, you might wonder: can this fit my macros?

The short answer is no, but let's get into the specifics. Rule Breaker Snacks are popular for being gluten-free, vegan, and made with nutrient-dense ingredients like chickpeas. But that doesn't automatically make them keto friendly. Let's break down why and what you should consider.

Chickpeas: The Carb Elephant in the Room

The first ingredient in Rule Breaker Snacks is chickpeas. Chickpeas are a legume, and legumes are naturally rich in carbohydrates. A single cup of cooked chickpeas contains about 45 grams of carbs, with around 8 grams of fiber. That means even after subtracting fiber, you're looking at roughly 37 grams of net carbs per cup.

Now, a single brownie bite might not have a full cup of chickpeas, but the point is that chickpeas are a significant source of carbs. For someone on a strict keto diet who typically aims for 20-50 grams of net carbs per day, even a few of these bites could consume a large portion of your daily allowance.

• If you're on a keto diet, remember that chickpeas are a starchy carb source, not a low carb one. Check serving sizes and track your net carbs carefully if you decide to indulge.

Chocolate Chips and Added Sugar: The Carb Culprits

Rule Breaker Snacks are known for being studded with lots of chocolate chips. While chocolate chips add delicious flavor, they also add sugar and carbs. Dark and white chocolate chips contain carbohydrates, and the sugar in them can cause blood sugar spikes, which is exactly what keto dieters try to avoid.

Even the 'deep chocolate' flavor, which sounds more intense, still includes chocolate chips. There's no sugar-free or keto-friendly version of these brownies in the current lineup. So while the brownies are lower in sugar than some traditional recipes, they're by no means a low carb dessert.

• Look for the 'net carbs' calculation on the nutrition label. Remember that sugar alcohols and fiber can be subtracted, but Rule Breaker Snacks don't list any specific keto-friendly ingredients that would make them low carb.

What About the Gluten-Free and Vegan Angle?

It's true that Rule Breaker Snacks are gluten-free and vegan, which might make them seem like a healthy choice. But gluten-free and vegan don't automatically equal low carb. Many gluten-free flours like rice flour, almond flour, and coconut flour have varying carb counts. In this case, the base is chickpeas, which are gluten-free but still carb-heavy.

Being vegan also doesn't mean low carb. The sugars in chocolate chips and any added sweeteners are still carbohydrates. So while these snacks are a great option for people with celiac disease or those on a plant-based diet, they are not a fit for a keto lifestyle.

• If you're keto but also gluten-free or vegan, you may need to look for products specifically labeled 'keto' that use low carb sweeteners like erythritol or monk fruit.

How to Fit Them Into a Keto Diet (If You Must)

Can you have a tiny piece of a Rule Breaker Brownie Bite and stay in ketosis? Possibly, if you're very strict about your portion size. But one bite can easily turn into two, and the carbs add up quickly. If you decide to try it, measure out a small amount, like half a bite, and track it diligently.

Remember that the product is not marketed as keto, so the nutrition facts are geared toward a general audience. If you're serious about keto, it's probably better to choose a snack that's specifically designed to be low carb and high fat, so you don't risk kicking yourself out of ketosis.

• If you're craving a chocolate brownie but want to stay keto, consider making your own with almond flour and sugar-free chocolate chips instead.

The Verdicts

• Are Rule Breaker Snacks keto friendly?: No. They are not formulated as a keto snack and contain significant carbohydrates from chickpeas and chocolate chips. Skip these if you're following a strict keto diet.
• Can I ever have a bite on keto?: If you're willing to budget your carbs, a single half-bite might fit your macros, but it's risky and easy to overeat. If you try it, measure one small bite and track your net carbs diligently.
• Are there better keto-friendly alternatives?: Yes, look for snacks made with almond flour, coconut flour, or sugar-free sweeteners like erythritol to satisfy your brownie craving without the carbs. Choose snacks specifically labeled 'keto' to stay on track.

Rule Breaker Snacks You Might Be Eyeing

• Mint Chocolate Brownie Bites - Limited Edition!: MINT + CHOCOLATE = YUM! Rule Breaker Snacks Mint Chocolate Brownie Bites are fudgy bite-size brownies bursting with white and dark chocolate chips and cool peppermint. The white and dark chocolate chips add extra carbs and sugar, making this flavor even less keto friendly than the plain version. If you're keto, this is one to skip.
• Chocolate Brownie Big Box Of Bites: A Big Box of Bite-Sized Chocolate Brownies. We took the same great recipe for our full-size Deep Chocolate Brownies and shrunk them down to just the right size to pop into your mouth. The convenience of a big box might tempt you to eat more, but the carbs multiply quickly. Portion control is crucial, but even a few bites could exceed your daily carb limit.
• Bites Variety Pack: Totally snackable, convenient, guilt-free and amazingly delicious. Includes 6 4 oz bags of Rule Breaker Brownie and Blondie Bites. Variety packs are great for sharing, but if you're keto, you'll need to be extra careful to not snack mindlessly. The mixture of brownie and blondie bites all contain carbs, so track your intake closely.

Rule Breaker Snacks are a tasty and wholesome choice for many, but they aren't a keto diet staple. If you're aiming for ketosis, it's best to keep them off your plate and reach for a snack that's designed with low carbs in mind.