Healthy keto snacks are essential when following the keto diet, providing both fats and proteins necessary to satisfy and reach dietary goals. A selection of snacks containing both will ensure a successful journey to Keto success!
Keto snacks often include simple egg salad with bacon or other protein-rich foods, or rolling deli meats with cheese to create quick yet filling bites.
1. Cage-Free Eggs
Cage-free eggs are an integral component of the keto diet because they provide nearly zero carbohydrates while offering high-quality proteins to help you feel full. Plus, they offer many essential vitamins and minerals like Vitamin D, Selenium, Riboflavin, and Choline!
Have hard-boiled eggs at the ready when hunger strikes for an easy low-carb, high-fat snack. Or make scrambled eggs an option for breakfast, lunch or dinner to round out your breakfast, lunch and dinner needs.
Other great egg-based keto snacks:
Trail Mix: Combine unsweetened shredded coconut, nuts, and dark chocolate chunks for an irresistibly tasty keto-friendly trail mix. Keto Bread: Look for zero net carb options without sugar, gluten, soy, or rBST-free milk as these may provide optimal keto results.
Dips: Try dipping cut up vegetables such as celery or cucumber into tahini, an exquisite paste made of only one simple keto-friendly ingredient – sesame seeds! Or use one of many low-carb veggie dips like ranch dressing or sour cream instead!
Shrimp Skewers: For an easy, delicious and satisfying keto snack, thread shrimp and bell pepper wedges onto skewers and drizzle them with cajun seasoning for an added treat!
Pickles: Stock your pantry with kosher and dill-style pickles to satisfy your tangy-crunch cravings and lower carb intake. When selecting sweet pickles, beware as these tend to contain more carbohydrates.
Ice Cream: When craving sweet treats, look for keto-friendly ice cream options with minimal carbs and no added sugars or gluten, soy or rBST-free dairy. Or make it yourself at home!
2. Pasture-Raised Beef
Cows raised on pasture can enjoy exercise, freedom of movement and the foods their bodies were designed to consume – which results in less inflammation for them and healthier, happier animals – as well as providing you with healthier and better tasting meat from grass-fed cows, which tend to contain higher natural fat content, so consuming it may require fewer additional calories than you otherwise would.
Grass fed beef is an ideal option for Keto eaters as it contains all of the good fats required to reach ketosis. It boasts more omega-3 fatty acids and conjugated linoleic acid (CLA) than grain-fed options as well as more vitamin K2, an important nutrient for bone health and cardiovascular disease prevention.
Most keto dieters have heard of “grass-fed,” yet many remain unclear about its meaning. In the US, labels used on meat, dairy and egg products often make this claim without needing third party verification; thus enabling producers to claim this label without actually meeting any meaningful standards.
Opt for meat labeled with the Global Animal Partnership certification instead. This goes one step beyond USDA “grass-fed” claims and requires producers to meet higher standards when verifying these claims. In an ideal scenario, look for “100% grass-fed,” which indicates that cattle were raised entirely on pasture without ever receiving grain supplements; this provides the highest possible standard in humane raising practices and guarantees high-quality meat free of hormones or antibiotics.
3. Olives
Olives are an indispensable Mediterranean staple, packed with heart-healthy monounsaturated fats and vitamin E (24). Additionally, they boast potassium and calcium intake plus antioxidants which may reduce inflammation and protect against chronic diseases like osteoporosis. Enjoy them on their own or add them into salads, omelets or charcuterie boards as delicious keto snacks!
One great way to add fats into the keto diet is with protein-rich cheese like goat or cheddar, which provides ample amounts of fats. Snacking on small pieces or slices is an ideal way to do this, or creating “fat bombs.” A term synonymous with keto, fat bombs are low-carb energy bites designed to satisfy sweet cravings while still being high in fat content; look out for brands such as Whisps Cheddar Crisps or ParmCrisps Oven-Baked Cheddar Cheese Snack when making your own fat bombs or buying them from stores!
Increase your fat intake with nuts like pistachios or walnuts, which contain omega-3 fatty acids, or dried meats such as beef, bison, ostrich or kangaroo jerky which can be eaten alone or dipped in low-sodium ketchup for an easy snack option.
Make an antipasto skewer for an easy yet nutritious keto snack that requires just a bit of prep: trio of mozzarella pearls, two olives and two slices of pepperoni on an antipasto skewer before garnishing it with fresh basil for an appealing visual display. Feel free to swap in other keto-friendly ingredients like green bell pepper or portobello mushroom for added flavor and nutrition; alternatively slather a slice of ham with guacamole as an indulgent treat or warm bone broth can also provide plenty of nourishment: A cup contains approximately 172 calories, 10 grams of fat and 4 grams of carbohydrates!
4. Nuts and Seeds
Nuts and seeds provide a diverse mix of protein, heart-healthy fats, vitamins, minerals, antioxidants, and key antioxidants in an easy keto snack option. At just seven grams per 1/4 cup serving of almonds alone, they’re an excellent source of magnesium, vitamin E, folate, iron as well as other key nutrients like potassium phosphorus zinc dietary fiber protein! Pistachios provide additional essential dietary fiber protein nutrients.
Keep a supply of nuts and seeds handy to make quick snacks or meals healthy and quick, such as snacking on them plain or adding them as part of homemade trail mix. Or add nuts to savory dishes for a crunchy crunch topping for cheese, meat or veggies!
Making your own nut butter at home can be both simple, time-saving, and healthier than buying pre-packaged varieties. Combine raw cashews, sea salt, and coconut oil for an all-natural creamy spread that you can snack on by itself or spread on snacks for an enjoyable spread that you can share.
Dieters looking for delicious keto-friendly snacks might like turkey, ham or salami roll-ups with cheese and low-carb vegetables like cucumbers or bell peppers; yogurt parfait with berries, chia seeds and your preferred sweetener; or slices of avocado on whole grain crackers. Be mindful when purchasing packaged food as some brands contain hidden sugars – always check labels first to detect hidden sugars! While most nuts and seeds are keto-friendly options, those who suffer from tree nut allergies should avoid them; to be sure – consult your physician.
5. Avocados
Avocados are among the most nutritious foods on earth. Packed with heart-healthy fats and low in carbohydrates, avocados make an excellent fit for keto dieters. A medium-sized avocado only has 12 grams of carbohydrates compared to its rich source of fiber, vitamins, minerals, potassium (which supports heart health and helps lower high blood pressure), vitamins and minerals; plus being an abundant source of potassium itself (helping support heart health while lowering high blood pressure). A potassium deficiency can cause fatigue, dizziness or muscle spasms.
Avocado is an extremely versatile food and can be used in numerous delicious dishes. Use it as a dip for veggies, spread on sandwiches or as the basis for guacamole; try this guac recipe using avocado and fresh cilantro for delicious results or try creating this grilled chicken and avocado sandwich topped with peppers, tomatoes and cucumbers.
Another great idea for making avocado-based ice cream is mashing and mixing in heavy cream, stevia and vanilla extract. Feel free to customize it further with any topping of choice like salted almonds, pumpkin seeds or chia seeds for an exciting treat!
Store nutritious snacks close by so that you never find yourself without something satisfying when out and about. Check out some simple keto-friendly alternatives:
Roll-ups made with deli meat and cheese make an excellent protein-packed snack on the go, thanks to their combination of high fat content and minimal carbohydrates. A sliced turkey and cheese roll-up may contain up to 13 grams of protein and only 7 grams of carbs! Cucumbers make an ideal vehicle for dunking into creamy guacamole; both refreshing and crunchy at once!