Keto diets rely heavily on snacking between meals to satisfy hunger. Unfortunately, most store-bought snacks contain carbs and sugar that will prevent ketosis from taking effect.
There is a variety of delicious keto snacks, from crunchy to chewy options. Here are a few ideas:
Hard-Boiled Eggs
Eggs are an integral component of the keto diet and one of the most nutritous keto foods, providing essential vitamins and minerals such as B5, E, K, choline, calcium and zinc. Furthermore, they’re high in lutein and zeaxanthin content which may help protect against macular degeneration and cataracts.
Hard-boiled eggs are an easy and quick way to add high-fat protein into any meal, whether breakfast, lunch or even dinner! From deviled egg salad to making your own avocado-and-bacon wraps. Additionally, hard-boiled eggs make an excellent addition to a crisp Cobb salad or creamy cucumber soup!
To create hard-boiled eggs, simply place the eggs in a pot filled with enough water to cover them, bring to a boil on your stovetop, then simmer for approximately 6 to 7 minutes before allowing them to cool before peeling and refrigerating them in an airtight container for up to one week in the refrigerator.
Cheese
Cheese is an ideal keto diet snack. Rich in fat but low in carbohydrates, cheese offers the ideal balance of calories and nutrients – the key being choosing full-fat varieties which contain less carbs. Furthermore, look out for varieties without added sugars that could compromise the diet’s goals.
Stay away from low- and nonfat cheeses that contain added sugars, preservatives, whey powders and canola oil; these items aren’t allowed on the keto diet. Instead, choose goat, Gouda or mozzarella varieties that have high amounts of fat with very few or no carbohydrates – like Goat Cheddar!
Cheese can be enjoyed alone or used to enhance recipes. Try pairing celery sticks and tahini (made of sesame seeds and other keto-friendly ingredients) together, or spreading whole-fat cream cheese onto cut bell pepper wedges for an easy lunch option.
Other tasty keto snacks you can make at home include smoked salmon rolls with cream cheese and chives, Caprese skewers (cherry tomatoes, mozzarella balls and fresh basil threaded on toothpicks), or seasoned seaweed “chips.” When shopping for packaged keto snacks, always read through the ingredient list to ensure they do not contain added sugars or harmful additives.
Sliced Deli Meats
Deli meats provide an ideal protein source for keto snacks without being high in carbs. Use them as the foundation of dips or wrap them around other ingredients for delicious, nutrient-rich keto snacks like salmon salad in celery stalks for an exciting taste sensation or create low carb sushi rolls with smoked fish, avocado and cucumber as filling ingredients – but be sure to use low-carb mayonnaise or another low-calorie spread without added sweeteners to keep the total carbohydrates under 10 grams per snack!
Make an alternative sandwich using lettuce leaves by rolling sliced turkey and cream cheese into “Wisconsin sushi” bites; they offer a light yet filling snack that contains just 2 grams of carbs per roll-up! Select either deli turkey or ham as your protein source, with softened cream cheese for optimal spreadability.
Even though canned and prepackaged lunch meats are popular among keto dieters, registered dietitian Julia Zumpano, RD warns against their consumption as they contain high levels of saturated fat, sodium and nitrates. If opting for deli meats instead, look for options labeled lean, grass-fed and organic or with reduced-sodium ingredient lists.
Nut Butters
Nut butters can make for an enjoyable, nutritious snack, providing essential fats, proteins and minerals such as magnesium, potassium and zinc. Furthermore, they’re an excellent source of omega 3 fatty acids – but be wary – some nut butters contain added sugars, salts or saturated fats; therefore, always check the label and select those with lower levels.
Your own homemade nut butters can also help ensure you are getting exactly the nutrition that meets your needs, without added ingredients and additives. A food processor can easily do the work, grinding nuts until they reach a smooth texture before possibly adding coconut oil for assistance if necessary. Once finished, try adding different spices such as cinnamon, nutmeg and ginger for different flavors to complete your creation!
As an alternative, try swapping out peanut butter for almond, cashew or macadamia nut butters which are creamy and versatile nut spreads that make great choices for sandwiches or spreading on toast. Plus they’re packed full of vitamin E and omega-3 fatty acids! Alternatively, sunflower seed butter may provide similar nutrition without allergen concerns;
Avocado
Avocado is packed with essential vitamins and minerals as well as heart-healthy monounsaturated fats, making it a valuable keto diet food. Avocado also contains plant sterols which may help lower cholesterol and prevent heart disease; in addition, avocados contain lutein and zeaxanthin which may reduce age-related macular degeneration risk.
Avocados are delicious treats to have on hand and enjoy in many forms: from being dipped into low-sugar sauces, used as toppings on burgers or salads, or as the base for guacamole. For something different try coating avocado slices in a grain-free breading made of pork rinds, parmesan cheese, and spices and then deep frying them; perfect to dip into any favorite low-sugar dip at home!
Avocado makes an excellent base for smoothies. This creamy avocado drink is dairy, coconut and nut free and great for people with food allergies or sensitivities. Avocado smoothies offer both flavor and nutrition; plus they’re easy to prepare in your home kitchen!
Broth
Br is a deliciously warming keto snack option. By simmering water with vegetables, aromatics and sometimes animal meat or bones for just short period of time before straining and seasoning it to perfection, broth can become a satisfying keto snack to enjoy alone or used as the base for soup making. Bone broth offers extra protein; however it contains little fat; for more substantial meals try using butter or ghee instead!
These vegetarian mini quiches can quickly and easily provide a quick, healthy, quick and easy snack – ready in only 25 minutes. Delectable mushroom and spinach complement Gruyere cheese’s dense nutritional profile in these bite-size treats that contain heart-healthy fats, minerals, vitamins and protein for an energy boost!
When selecting healthy snacks keto, it’s essential to read both the ingredient list and nutrition facts panel in detail. Look for foods low in carbohydrates but not necessarily calories and avoid those containing filler ingredients which could potentially cause unwanted side effects – for instance if you are sensitive to histamines try making your own snacks with whole ingredients instead of purchasing pre-packed products that include added sweeteners.
Pork Rinds
Though most grocery store snacks contain carbohydrates, there are plenty of healthy keto-friendly choices that fit the bill. From sweet to savory to crunchy or cheesy options, you can find tasty low-carb snacks for every craving in this category – many can even be prepared at home, saving on processed and unhealthy versions found at snack bars or grocery stores.
Make yourself something sweet and delicious with homemade Keto Coconut Chocolate Cookies or Keto Peanut Butter Coconut Popsicles as a delicious, gluten- and dairy-free snack for you and the entire family to enjoy.
Shrimp skewers seasoned with Cajun seasoning are another delicious keto snack option, serving as an enjoyable alternative to beef jerky with less mercury content. Or create an irresistibly creamy cheeseburger casserole by threading shredded meat and tomatoes onto a Parmesan cup – an satisfying meal that will satisfy cravings for carbs!
Crunch away with roasted almonds or sesame seeds, homemade seaweed “chips,” pickles, herbed full-fat creme fraiche or fermented vegetables like kimchi that contain beneficial bacteria for digestive health.