Snacks are an integral component of a keto diet, so it is key that they match with your nutritional goals and lifestyle. There are numerous delicious, nutrient-rich snacks that are keto-friendly yet easy to transport.
The ideal snacks contain high levels of protein, few carbohydrates and fats; you could even include vegetables for extra nutrition and flavor!
Nuts are an ideal keto-friendly snack that provide both fats and proteins. Packed with unsaturated fats and antioxidants, nuts can help lower blood sugar levels while decreasing risk for type 2 diabetes as well as improving brain health by decreasing cognitive decline risk.
Walnuts can be enjoyed solo or added to salads or baked recipes. You can even purchase ready-to-eat trail mix. Walnuts provide an excellent source of omega-3 fatty acids and vitamin E; additionally they contain polyphenol pedunculagin that has anti-inflammatory and cancer fighting properties; additionally one study published by Current Pharmaceutical Design found neuroprotective and memory boosting effects from eating walnuts.
Eggs are an excellent source of both protein and healthy fats, making them a central element in the keto diet. Eggs can be enjoyed alone or added to other dishes for breakfast or as snacks throughout the day; their easy preparation allows you to prepare them in various ways; one hard-boiled egg provides approximately 6 g of protein and 5 g of fat; they’re also rich in choline which supports brain health while decreasing Alzheimer’s risk.
Cheese is another keto-friendly food source, with full-fat cheddar containing plenty of healthy fats that provide an irresistibly tasty crunch and calcium and protein benefits. When purchasing cheese it is essential that low-carb options are selected when purchasing.
Beef jerky and avocados are two snacks considered keto-friendly. Beef jerky offers low levels of carbs while still providing filling protein-based nutrition, while avocados contain both fats and potassium which may help lower blood pressure while improving gut health.
Macadamia nuts are a delicious source of healthy fats that provide keto dieters with many advantages. Rich in vitamins, minerals and antioxidants, macadamia nuts make an excellent snack or addition to desserts or dishes to boost nutritional content and flavor while simultaneously making recipes healthier. Available at many stores as both raw or roasted products – with roasting providing an enjoyable nutty aroma!
Macadamias are an excellent option for anyone following the keto diet as they contain very few carbs and plenty of healthy fats, while providing B vitamins, essential minerals, protein and fiber – they’re a delicious snack on their own or added to salads, entrees or desserts – or can even be used to create keto-friendly recipes!
Nuts are an excellent source of omega-3 fatty acids and make an ideal addition to salads. Combine them with various vegetables for an economical meal – add zucchini slices along with some toasted sunflower and pistachio seeds and enjoy this satisfying and nutritious dish that can keep your keto diet on track!
An egg is another tasty keto-friendly snack that provides both energy and blood sugar control benefits. Combine it with cheese for even greater filling power; this combination provides your daily protein and vitamin C requirements!
Pumpkin seeds are delicious superfoods. Commonly referred to as pepitas, pumpkin seeds contain plenty of essential vitamins and minerals for our bodies to utilize. When purchasing, look for products with low sodium levels and few added ingredients; shelled pumpkin seeds should be labeled hulled or unroasted when purchasing products with shells.
These nuts are packed with magnesium and omega-3 fats, providing vital protection against heart disease and osteoporosis, improving immunity function and increasing energy levels – perfect for adding to any keto snack bag!
These nuts come in many different forms, from roasted to salted to flavoured versions – and even coated and fried varieties! But the ideal variety would be plain unsalted nuts which offer maximum fibre and nutrients. Enjoy them on their own or add them into salads, soups, grain dishes or trail mix mixes for maximum nutrition!
Pumpkin seeds offer more than antiviral and antidiabetic protection; they’re also packed with iron – an essential nutrient for maintaining healthy blood cells. Furthermore, their phytoestrogen content could benefit women with low estrogen levels by alleviating menopausal symptoms.
Avocados are packed with fibre and unsaturated fats, as well as being an excellent source of potassium and vitamin K. Furthermore, avocados provide folate – which has been shown to prevent heart disease while simultaneously lowering cholesterol. When purchasing avocados, look for firm varieties with dark green skin and smooth textures; any wrinkled or dull patches could mean past their prime and less tasty tasting fruits.
Olives make an excellent keto healthy snack whether eaten alone or added to salads and sandwiches, offering heart-healthy fats, vitamins, and minerals while being low in calories and carbohydrates. Their anti-inflammatory properties may even help prevent osteoporosis; you’ll find them available in your grocery’s produce section. For an easy yet delectable bite try pairing olives with slices of cheese or meat as an easy and delicious snack option!
A 3.5-oz serving of olives contains only 145 calories and three grams or fewer of carbs, making them the ideal keto snack. You can enjoy them plain or stuff them with feta or gorgonzola to add extra fats for extra fattening! However, the exact carb count in stuffed olives varies depending on what they contain; always read and check their labels prior to purchasing these delicious treats!
An excellent keto-friendly snack is a handful of nuts. Feel free to choose any variety you desire; just make sure that it’s unsalted and free from added oils. Or choose pre-packaged mixes if preferred; just be sure that its label has no additional ingredients that might compromise ketosis.
Make your own trail mix by combining various nuts to form an assortment of snacks. Make sure you use high-quality mixes and avoid pre-made varieties that contain unnecessary ingredients such as seed oils. Or consider fermented vegetables such as pickles which contain probiotic bacteria to reduce inflammation and boost immunity – they make a tasty keto snack, although be mindful of how much sodium they contain!
Nuts and seeds
Nuts and seeds provide an abundance of nutrition. These foods boast calories, healthy fats, protein, dietary fiber and trace minerals such as magnesium, zinc, selenium and copper as well as phytochemicals and antioxidants to combat disease. Seeds may even offer greater nutritive value since they tend to be smaller with less oily coatings that make eating the entire seed easier – helping you take in all its essential vitamins in one go!
As nuts and seeds are so nutritionally dense, it is best to eat them in moderation to prevent overeating. Store them in a cool, dry location away from heat or sunlight. They provide essential potassium, magnesium, iron and zinc which all play key roles in overall health. They’re an ideal keto-friendly snack while providing essential omega-3 fatty acids ALA form that your body may struggle to absorb; for increased intake opt for eating fish or taking supplemental pills instead.
Another keto-friendly snack option is a bowl of fresh fruit, which provides essential vitamins and minerals while being high in water content. Pair your fruit bowl with fermented veggies such as pickles which have been linked with healthy digestion and reduced rates of heart disease for an added nutritional boost.
Another great way to enjoy nuts and seeds is in savory snacks, like keto-friendly roasted sunflower seed guacamole. This recipe will leave you feeling full and satisfied after just one serving!