Maintain a keto pantry full of tasty snacks packed with proteins, fats and flavor to support ketone production and avoid high carb snacks that could interfere with it.
Hard-boiled eggs make an easy and portable protein-and-fat-rich keto snack that delivers protein and fat simultaneously. Olives also offer healthy benefits while being low in calories – pair with cheese to create an antipasto skewer or pair them with pepperoni for pizza-style bites!
1. Cage-Free Eggs
Snacking between meals can help your blood sugar stay balanced on a keto diet, but you must be wary about what you consume; too many carbs could put you out of ketosis. Luckily, there is an assortment of delicious keto snacks to satisfy cravings while meeting macronutrient goals.
Eggs are an excellent source of both protein and fat, while remaining relatively low in carbohydrates. Cage-free eggs from chickens allowed to roam free can have higher nutrient contents than their conventionally raised counterparts; other popular keto snacks include berries topped with heavy whipping cream (though excessive consumption can throw off ketosis) or dark chocolate nut butter cups.
Another tasty keto-friendly choice is deli meat such as turkey, ham or salami. When shopping for these products without added sugars and an extensive ingredient list, be sure to look out for ones without added sugars. Combine deli meats with fresh vegetables or dip it in keto-friendly low-carb condiments like guacamole for optimal keto living!
2. Pasture-Raised Beef
Not only is pasture-raised beef keto-friendly, it is also more nutrient-dense. This is likely because animals raised on pasture have healthier lives that reflect in its flavor and nutrition profile. Free-range chickens produce eggs that contain higher levels of omega-3s and vitamin A than conventionally raised ones.
Pasture-raised beef on the other hand contains higher concentrations of conjugated linoleic acid (CLA), as well as a greater ratio of protein to fat, which are both natural anti-inflammatories that may help combat weight gain, heart disease, and other chronic illnesses. Furthermore, pastured cattle consume grass that has absorbed carbon dioxide from the atmosphere which helps lower greenhouse gases and promote soil health.
When selecting meat products, Force of Nature recommends opting for those that are both 100% grass-fed and pasture-raised. Unfortunately, not all products labeled “pasture-raised” actually meet this standard; some feedlots label their beef “grass fed”, even though their cows only see actual grass for a few days each year on pastures – that’s why Force of Nature only sources 100% grass-fed beef from family farms that practice radical transparency by printing the farm name and standards directly on their packaging.
3. Olives
Olives make an excellent keto snack because they provide significant fat while remaining relatively low in carbs. Olives can be enjoyed both alone as a standalone snack, or combined with other keto-friendly dishes such as salads and pizza. Olives contain heart-healthy monounsaturated fats and antioxidants, plus their soothing anti-inflammatory properties make them perfect for people suffering from acid reflux disease.
Olives can be high in sodium content; therefore those on sodium restriction should consume them sparingly and select olives labeled’reduced sodium’ to limit your salt intake.
Although keto diets tend to be high in fat content, it’s still important to include protein- and fiber-rich vegetables. Healthy keto snacks include eggs, cheese, avocados, nuts, seeds and low-carb fruits as great snack choices. It is wise to consult a healthcare professional prior to making any significant dietary changes as they will provide personalized guidance while monitoring progress or any complications that arise along the way.
4. Nuts and Seeds
Nuts and seeds provide healthy fats as well as essential vitamins, minerals, and antioxidants. Furthermore, they offer ample amounts of protein. When selecting nuts and seeds it is important to look out for low carb varieties; certain varieties contain more carbohydrates than others.
Walnuts make for an ideal keto snack option. Packed full of omega-3 fatty acids and antioxidants to combat inflammation, they also offer less sugar than most nuts making them easier to digest.
Peanuts are an excellent source of high-fat, low-carb nutrition and provide an abundant supply of proteins as well as numerous vitamins, minerals and antioxidants – especially B1, E, magnesium zinc selenium.
Pine nuts are another high-fat, low-carb nut rich in essential dietary nutrients and provide a great source of omega-3 fatty acids and antioxidants that may provide health benefits. Easy to find in most grocery stores and can be enjoyed raw or roasted – they make for great snacks!
Pistachios and pine nuts make delicious keto-friendly additions to salads or can be eaten alone as a quick, nutritious snack. Add a drizzle of dark chocolate for an extra sweet finish!
5. Deli Meat
Deli meat is an integral component of keto diets, but when purchasing prepackaged deli meat from grocery stores it is essential to read labels closely as some contain high levels of sodium and preservatives. When selecting fresh-sliced variety at the deli counter it may be preferable.
Registered dietician Danielle Crumble Smith suggests choosing turkey, chicken or roast beef deli meat options when looking for low sodium options such as salami, bologna pepperoni or pastrami varieties.
Opt for organic varieties as these contain less added ingredients and preservatives; there will also be no nitrites from celery extracts and solely use sea salt, water and herbs for its brine solution.
Add some healthy deli meat and full-fat cheese to a green salad for an easy snack or appetizer, or roll some healthy lunch meat into a wrap with your preferred full-fat cheese for a low carb option that makes an impressive party appetizer!
Add slices of cold cuts to your breakfast burrito for an extra protein boost, or add shrimp skewers and cook until fully cooked along with thick slices of bell pepper for an easy dinner or party appetizer.
6. Nut Butters
Nut butters offer a versatile option when it comes to healthy keto snacking, offering both flavor and texture variety. Packed full of plant-based proteins, heart-healthy fats, key nutrients such as fiber, vitamin E, zinc and phosphorous as well as creamy consistency they are an ideal complement to smoothies, coffee drinks and vegan desserts.
While there may be many options available to you when it comes to nut butters, not all are created equally. When searching for natural versions with minimal additives and reduced amounts of added sugar, make your own in the comfort of your own kitchen by using either a food processor or blender – giving you full control of which ingredients go in!
Give this sweet-and-savory snack a try: Spread a thin layer of peanut butter onto a slice of whole wheat toast, top it off with chopped banana slices, or combine a spoonful of peanut butter with melted dark chocolate into an energy ball or protein bar for an energy boost!
Shrimp are an excellent source of omega-3 fats and low in mercury, making them the ideal keto snack. Combine a Cajun-style dry rub with shrimp and thick-sliced bell peppers for delicious keto kebabs; both sources contain selenium which plays a pivotal role in thyroid function (13)! Combine these kebabs with greens topped with your favorite salad dressing or wrap this nutritious meal up in a Parmesan cup to enjoy this nutrient-rich snack meal!
7. Pickles
Pickles are an unassuming keto snack with many health benefits. Prepared from cucumbers preserved with water, salt and vinegar brine, pickles are a versatile culinary ingredient often included in salads, sandwiches or appetizers – not to mention being added into diet plans to aid weight loss and boost gut health!
Though some pickles contain sugar, dill pickles are typically lower in carbs and suitable for consumption on the keto diet. Before purchasing them though, always read their label thoroughly as some contain hidden sugars which could put you out of ketosis.
Fried pickles offer another delicious way to satisfy cravings and will provide plenty of energy until your next mealtime.
For crispy fried pickles, combine eggs, sour cream and almond flour. Prepare wet batter before dredging each pickle through dry mixture before deep-frying in oil. Enjoy your tasty treat with your choice of condiment such as ketchup or barbecue sauce! You could also try using this batter on other vegetables like zucchini and mushrooms!