Healthy keto snacks should contain high concentrations of proteins and fats while being low in carbs, while also providing electrolytes to combat dehydration and the symptoms of the keto flu.
Roasted almonds are an excellent protein-rich snack and source of omega-3 fats, so look for varieties without added sugar. Dill pickles make an ideal keto snack to reduce inflammation and lower blood pressure (*). A full-fat cheese provides essential calcium that promotes bone, muscle and nerve health.
1. Nut Butters
Nut butters offer an irresistibly delicious treat and contribute to your wellness journey, making a delicious snack while helping with weight management. At its core, peanut and almond butter are created from grounding up nuts; but before purchasing one it is important to read its ingredients list; not all nut butters are healthy or keto-friendly and some may contain added sugar or vegetable oils which could throw your ketosis off balance.
Avoid low-fat or reduced-fat nut butters as these often contain more added sugar and chemicals than their higher-fat counterparts. Instead, opt for products made with nuts of highest quality with maximum nutrition density.
Peanut butter is an ideal addition to the keto diet, offering both protein and low carb content. Try spreading some on toast, using it as a dip for apple slices or stirring into oatmeal – or try incorporating nut butters into smoothies or baking cakes and cookies using it!
Almond butter makes an excellent keto snack option, offering fiber and vitamin E in abundance. However, unlike some nuts it may not contain as many antioxidants compared to its counterparts so its nutritional benefits may not be as great.
Soy butter, made with lightly roasted soy beans, offers an ideal and tasty alternative for those with peanut or tree nut allergies. However, traditional peanut butter contains more heart-healthy monounsaturated fats than soy butter does; these heart-healthy fats help lower cholesterol and decrease your risk of cardiovascular disease.
2. Pickles
Pickles are an indispensable staple in many kitchens and a popular condiment thanks to their tangy taste and low-carb count, making them the ideal addition for snacking or adding crunch and flavor into salads or sandwiches. Pickles also contain electrolytes and probiotics which can support gut health; however, when consumed regularly it’s important to monitor sodium consumption carefully.
Dill or sour pickles contain few carbs, making them appropriate for keto dieters. Sweet pickles may contain higher net carb counts and should be avoided. When choosing to consume pickles, read labels and monitor carb counts per serving to make sure it fits within your daily carb limit.
If you want to reduce the added sugars found in store-bought pickles, making your own at home can be the answer. That way, you have full control of how much salt or other ingredients go in; and can experiment with various flavors like kimchi, sour kraut or fermented cucumbers until finding your preferred.
According to Isadora Baum, a health coach and author, consuming pickles may prove helpful when following a keto diet. Pickles contain electrolytes which help combat keto flu symptoms – this is particularly helpful for newcomers starting their ketogenic journey who experience flu-like symptoms due to dehydration. Baum states that pickles provide plenty of sodium and potassium which can ease these symptoms; just remember to monitor your sodium consumption with other low-sodium food options for maximum benefit.
3. Olives
The keto diet emphasizes eating a diet rich in lean proteins and healthy fats such as omega-3 fatty acids to lower cholesterol and reduce risk of heart disease, and lean proteins high in fiber and nutrients such as those offered by Starkist, Bumble Bee and Patagonia Provisions as convenient low-cal snack options on-the-go.
Olives make an enjoyable and nutritious snack, boasting high concentrations of monounsaturated oleic acid – a monounsaturated fat. Studies show that adding olives to your diet may help lower cholesterol and decrease heart disease risk; you can add them to salads, pizza, or chicken dishes for an additional zesty flavour boost! Just be wary when choosing an olives snack since these small fruits contain significant sodium (salt) amounts – look out for those labeled as low sodium to reduce your sodium consumption intake!
Healthy fats can also be obtained from nuts, seeds and avocados. Nuts and seeds provide omega-3 fatty acids as well as protein; for instance a quarter cup of raw almonds has 15 g of fat and 7 g of protein! Meanwhile avocados offer both healthy fats and dietary fiber – perfect as quick snacks or meals in salads, dips or sandwiches!
Hard-boiled eggs provide 6.29 g of protein per large egg and 7.36 g of fat; full-fat cheese offers plenty of both fat and satiation power; for something crunchy try warm bone broth which contains protein as well.
4. Bone Broth
Bone broth is an unexpected keto snack packed with protein, healthy fats and minerals like calcium, magnesium, potassium and phosphorous – essential electrolytes that support muscle contractions, cell functioning and bone health. A serving contains only 3 g of carbohydrates! Plus it’s deliciously warming!
Bone Broth also contains gelatin and the amino acid glutamine, both proven to strengthen gut barriers against leaky gut or intestinal permeability–a condition associated with many chronic digestive disorders. Furthermore, Bluebird Provisions bone broth also contains 3 g of glycine per cup to increase glutathione availability, an essential master antioxidant known to protect cells against stress-related damage as well as promote cell repair and growth.
Bone broth differs from meat and poultry in that it contains relatively less saturated fat, while being an excellent source of heart-healthy omega-3s. While some trans fats may still exist in moderation, their consumption should not pose any major concerns.
To create homemade bone broth, combine marrow bones, oxtail, knuckles, feet and vegetables in a large pot or slow cooker with enough water to cover them all and bring to a simmer before simmering for 12-24 hours before straining off and cooling before serving as soup base, hot beverage or freezing for later use. You may also purchase single-serve packs at your grocery store.
5. Cheese
Cheese is an integral component of a balanced keto diet for anyone looking for hearty snacks. Packed with protein and fat, as well as calcium, zinc, phosphorus, and vitamin B-12. Cheese can be added into various recipes or eaten directly as a satisfying treat; salads often feature it too as it’s often used as an crounton alternative! When shopping for cheese it is important to read nutritional labels to find lower carb counts by subtracting out fiber content from total carb count – always do this when shopping!
Cheese can be an irresistibly satisfying and versatile snack, but to maintain ketosis it’s essential to manage its consumption properly. Keto followers should aim to consume no more than 30 grams of net carbohydrates a day. One way of doing this is pairing cheese with high-fiber foods like cucumber or celery slices as an easy lunch solution.
Cheese should also be consumed in moderation to stay within its limits in terms of sugar and gluten content, to help satisfy sweet cravings while controlling sodium cravings. Incorporating more potassium-rich snacks into your diet may also help beat symptoms associated with keto flu.
Though ketogenic dieting might appear restrictive, it is actually an effective and healthy approach to weight loss when combined with exercise. By including various foods high in healthy fats and moderate levels of protein in your daily meals – such as those from keto-friendly restaurants – and eating smaller meals throughout the day to maintain fullness and control appetite, keto diet can be used effectively for weight management.