A nutritious keto snack should contain low-carb ingredients with few added sugars or artificial sweeteners, making sure your label reading skills are up to par. When selecting packaged snacks, read labels carefully to identify any that contain added sugars or artificial sweeteners as these could pose health risks.
Many traditional snack foods fit seamlessly into a healthy keto diet, including hard-boiled eggs (protein) and full fat cheese (fat). Or create delicious sushi rolls packed with avocado, smoked fish or cured meats and veggies as an easy grab-and-go treat!
Jerky has become increasingly popular as part of a keto diet diet as an ideal high-protein, low-carb snack that can replace carb-laden treats like chips and granola. Plus, it delivers significant zinc, iron, vitamin B12, phosphorus, and folate benefits! If you’re interested in including it as part of your keto lifestyle plan, look for brands with clean ingredient lists and no added sugar.
Protein is a crucial nutrient your body relies on to build and repair cells, while also helping you feel full between meals. You can find protein in many food sources such as meats, dairy products, eggs, beans and legumes, seeds and nuts, and certain vegetables.
An ideal keto snack should provide you with an assortment of proteins and fats to keep you satisfied until your next meal. Look for snacks with at least 10 grams of protein per serving that can be found either at the store or made yourself at home.
As an easy, portable snack option, avocado slices make the perfect portable option. Packed full of healthy fats and vitamins and minerals, avocado is the perfect addition to a keto-friendly meal or even as part of a quick guacamole dish!
Beef jerky makes for an easy, satisfying snack option that can be eaten anywhere and is packed with lean, low-carb nutrition – ideal for on-the-go eating and protein dense. But because it also contains sodium, be mindful when choosing how much jerky to consume!
Popular keto-friendly snacks include boiled eggs, cheese sticks, and sliced turkey or chicken from your local grocery deli counter or homemade.
Fermented vegetables such as pickles are another effective way to satisfy hunger and cravings by providing essential nutrients as well as probiotic bacteria for digestive health. You can either purchase these in stores, or make your own at home and pair them with some herbed full-fat creme fraiche to feel satiated more quickly during meals. These snacks will keep hunger at bay until it comes time for another meal!
Avocados are an integral component of a keto diet, often featured as part of guacamole dips or salad components. Packed full of healthy fats, fiber and vitamins A & C as well as potassium folate and B6, avocados provide essential nutrition in their own right.
At the core of any keto diet is eating three square meals daily; however, snacks play a critical role too. They should be high in fats and low in carbs while providing key nutrition during your time between meals.
Avocados offer more than their creamy texture and delicious taste – they’re an essential part of a nutritious diet! Avocados contain high levels of oleic acid, a monounsaturated fatty acid proven to lower cholesterol levels; additionally they’re an excellent source of potassium that can help to manage blood pressure levels.
While most fruits and vegetables contain lots of sugar, avocados are naturally low in carbs while providing healthy fats to aid your body in breaking down other food more efficiently. Furthermore, avocados provide essential dietary fiber that can help avoid constipation by encouraging regular bowel movements.
These foods contain high concentrations of the antioxidants lutein and zeaxanthin, both crucial components for eye health. These antioxidants protect tissues within your eye from UV ray damage caused by sunlight exposure.
One medium avocado contains 50 calories. As well as being high in healthy fats, avocados provide essential vitamins K and potassium which both contribute to lower blood pressure. Furthermore, avocados are high in beta-sitosterol which has been linked with reduced cholesterol levels.
Avocado is a climacteric fruit, meaning that its ripening continues even after harvesting. To enjoy optimal avocado experiences, choose avocados that feel soft to the touch and have light green coloring; these characteristics indicate they’re ready to enjoy.
An avocado should be eaten between lunch and dinner for optimal consumption. You can enjoy it alone or pair it with foods such as jerky, meats, eggs, cheese and nuts; alternatively it makes an excellent addition to smoothies; just be sure that your brand of choice does not contain added sugars.
Olives are an ideal snack to supplement any keto diet with their delicious taste and numerous health benefits, making them the ideal source of “good fats”. Olives also contain antioxidants such as phenolic compounds such as oleuropein and hydroxytyrosol which act as natural anti-inflammatories by decreasing oxidative stress in your body and vitamin E to keep cells healthy while strengthening immunity – plus they’re full of fiber, iron, and copper which support various bodily processes!
Olives contain fatty acids that have a satiating effect, making you feel full without overeating. In addition, eating olives before meals has been shown to decrease appetite by 22%!
Olives make an excellent keto snack because they’re low in carbs; in fact, one cup of sliced olives only contains 7 grams. Plus, olives provide essential potassium that supports heart and kidney health.
When selecting olives, choose organic and unprocessed varieties with low amounts of carbs; avoid those stuffed or marinated as these tend to contain more.
Deli meat makes an excellent keto snack option. This high-protein food can easily be found at most grocery stores, with deli varieties made with natural ingredients and minimal preservatives making a delicious option to pair with cheese or guacamole for an satisfying and nutritious snack.
Bone broth has long been an integral part of many cultures’ diets, providing rich and nutrient-dense liquids that are easy to digest. Containing calcium, magnesium, phosphorus, potassium and other trace minerals that contribute to ensuring strong bones; bone broth also provides ample protein content – perfect for anyone trying to build muscle mass on keto!
This broth is packed with glutathione, an antioxidant known to aid the body in flushing away heavy metals and other potentially toxic compounds from its system. Furthermore, glutathione has also been found to improve digestion and gut health while helping decrease food cravings by supporting healthy insulin production and pancreatic function.
Make homemade bone broth easily by simmering a combination of water, bones and vinegar for 12-24 hours, adding vegetables, herbs and spices for extra flavoring. Common additions are onions, garlic, celery stalks carrots parsley thyme.
Bone broth contains easily digestible gelatin that may help improve the health of both your gut and digestive tract. Furthermore, bone broth provides ample amounts of glycine amino acid – known to enhance exercise performance by lowering blood sugar levels and producing myoglobin/hemoglobin which transport oxygen directly to muscles.
Bone broth offers high nutrition at minimal calorie and fat intake, making it an excellent keto snack option. Use it as the foundation of soup, side dishes or drinks directly or simply enjoy as an afternoon treat!
If you don’t have time to create your own bone broth, there are a variety of companies offering keto-friendly bone broth in various flavors. My recommendation would be Bluebird Provisions’ Bone Broth which boasts 12g of protein and electrolytes; available in different variants such as Turmeric Ginger, Mushroom Chicken, Lemongrass Ginger Pho and Chipotle Beef flavors.