Snacks on the keto diet should contain high amounts of both fat and protein while being low in carbs. The ideal keto snacks include whole food ingredients that can be prepared at home.
Healthy keto snacks can range from savory to sweet, crunchy or creamy – offering valuable nutrients without impacting ketosis. These tasty bites help satisfy cravings without breaking ketosis!
1. Nut Butters
Nut butters are an ideal keto-friendly snack as they contain high amounts of fat with limited carbohydrates. You can find nut butter at your local grocery store or make it yourself using a food processor and nuts of your choosing. Look for healthy options made with natural ingredients with no added sugars like coconut, cashew or pistachio butter which have lower calorie counts to suit your keto needs more closely.
Nut butters make delicious keto snacks and treats! Try one or more of the following recipes to see how:
Peanut butter is an iconic and satisfying low-carb snack, perfect for pairing with celery sticks and cucumber slices for an efficient dose of potassium. Another tasty way to enjoy peanut butter is mixing it with dark chocolate in a dessert cup or ice cube tray for an unforgettable bite-size experience!
Other keto-friendly nut butters to consider for the keto diet include sunflower seed butter, sesame seed butter or hemp seed butter. Although not as creamy as peanut butter, these alternatives still make an ideal option because they have lower carbohydrates and higher amounts of fat than their counterparts.
2. Pickles
Pickles are one of the best keto snacks, as they’re naturally low in carbs and often free from added sugar. Furthermore, their high water content helps hydrate you while simultaneously curbing hunger cravings. Plus they contain probiotics which have been linked to weight loss and health conditions like diabetes! However, it is wise to stay clear of pickles with excessive levels of sugar or sodium as this could impede ketones levels; opt for pickles made with minimal ingredients like fermented pickles instead!
Pickles add an irresistibly fresh crunch to salads or sandwiches, while providing essential electrolytes that help combat dehydration and the keto flu. Make your own pickles by soaking cucumbers in water, salt, peppercorns and herbs such as dill for an affordable and quick healthy snack option between meals.
3. Olives
Olives are an integral component of Mediterranean cuisine and fit seamlessly into many other eating plans. They make an ideal snack option for people on ketogenic diets due to being low in carbohydrates but high in healthy fats. Olives can be enjoyed whole, as a side dish in recipes or used as ingredients in them to add flavor and texture. Olives also contain monounsaturated fatty acid known as oleic acid which has been found to support cardiovascular health.
Olive oil is a rich source of polyphenols, which have been scientifically demonstrated to contain anti-inflammatory compounds. Regular consumption has been associated with lower risks of cardiovascular disease and may even help protect against certain cancers.
When shopping for keto snacks, it is essential to carefully review their ingredient lists and avoid products with added sugars and choose items made with minimally processed ingredients. This will ensure a balanced diet while giving you all the nutrients required for staying healthy and happy. Other good ketogenic snack choices include cheese slices, smoked salmon and hard-boiled eggs which provide healthy fats and proteins to keep you full until your next meal time.
4. Bone Broth
Bone broth is an nutritous liquid made by boiling animal bones and connective tissues for 20+ hours with herbs, vegetables and spices to produce an abundance of collagen, minerals and amino acids (particularly glutamine, proline and glycine). The resultant liquid is abundant with essential minerals including iron and copper – as well as being packed full of essential collagen for skin healing.
Ketogenic diet followers can reap the digestive-enhancing effects of bone broth to aid their diets. Glycine found in it can prevent and treat leaky gut syndrome, where undigested food particles seep through weak intestinal walls into the bloodstream where immune system responses cause an autoimmune reaction in response.
Homemade bone broth can be easily made in your slow cooker, though pre-made options are also readily available on the market. Keep in mind, however, that packaged broths may contain higher sodium concentrations which may not be ideal if following a ketogenic diet or are on restricted sodium consumption plans.
Add warm bone broth to your breakfast meal to enhance digestive health and start your day feeling hydrated. Use it as the basis of soups and stews or use as an ingredient when creating ketogenic smoothies. Plus, the glycine found in bone broth may help improve sleep quality; try drinking one before bedtime or after physical exercise as an aftercare recovery beverage!
5. Gummy Bears
Sugar free gummies make an easy, tasty keto-diet-compliant treat that are packed with fruity and berry flavors that you know is good for you. Enjoy their fruity sweetness without worry!
Homemade sugar-free gummies offer an ideal solution, as you can customize their flavor by changing up berries or adding vitamin C powder for extra antioxidant support. Commercial versions often contain artificial ingredients and sweeteners containing maltitol that has an adverse laxative effect if eaten too frequently. These homemade versions make better choices because you have greater control over what goes into them, including any laxative effects they might cause if eaten in excess.
This recipe calls for mixing strawberry and raspberry Jello together with Knox powdered unflavored gelatin and water, then gently cooking over low heat with stirring intermittently until all the Jello has dispersed into a liquid form. Cool before pouring the liquid into silicone molds (we used this set with three trays containing 50 bears each) for chilling until set.
Enjoy these gummies as a delicious snack or add them to a green smoothie for pre-workout energy boost. Making your own gummies allows you to control their carb content with just a few simple ingredients!
6. Chips
Carbs at your supermarket might seem like Junk Food City, but there are plenty of keto-friendly choices in that section of aisles. When searching for keto-friendly snacks, look for ones with low net carbohydrates (calculated by subtracting fiber content from total carb content).
Gimme Roasted’s seasoned seaweed chips provide a salty crunch without the carbs, and are packed with omega-3 fatty acids, vitamins, and minerals for an ultra healthy keto snack option. Add these tasty seaweed snacks to an egg salad sandwich or wrap for a fulfilling, keto snack option!
Hard-boiled eggs, avocados and guacamole are delicious portable options that will fill you up without adding unnecessary carbs to your diet.
Stay away from snack foods high in carbohydrates and opt for homemade alternatives that contain multiple fats such as this Keto Cheese Crisps recipe from Primal Palate to ensure you are getting an array of essential nutrients. When reviewing ingredients and nutritional facts carefully – many so-called keto products could contain sugar or sneaky carbs – try finding snacks with less than 10 net grams per serving as your ideal goal.
7. Cheese Crisps
Make your own low-carb cheese crisps, also known as frico, by topping shredded cheddar with herbs and dehydrating them in the oven. This creates a tasty yet crunchy snack which pairs nicely with keto sauces or dips!
As another alternative to store-bought chips, almond flour and cheese can be combined to form a dough that can then be baked until crispy. This keto snack can then be cut into squares and eaten as an afternoon snack – especially great when served alongside keto sauces such as ketchup.
Hard-boiled eggs and avocados are convenient snacks that you should keep on hand, both being portable and easy to prepare. Furthermore, avocados boast plenty of fat for a boost of nutrients – adding some nut butter will enhance their sweetness even further!
Understanding your macronutrient goals requires understanding the exact amounts of fat and protein you require in order to meet them. Carrying around keto-friendly snacks will enable you to make better choices at social events where it may be hard to avoid high-carb items like cheese and crackers. Furthermore, reading ingredients lists of commercial “low-carb” products will ensure they do not contain unnecessary filler ingredients that might interfere with weight loss efforts.