Keto Snacks: Weight Loss Friend Or Foe?

The ketogenic diet is notoriously restrictive, but that doesn't mean you can't snack. In fact, there are plenty of keto-friendly snacks that can help you stay on track and keep those hunger pangs at bay. From savoury to sweet, there's something for everyone.

So, what can you eat when you're snacking on keto? Think high-fat, low-carb options like nuts, seeds, cheese, avocado, eggs, dark chocolate, and seafood. These foods will help you stay in ketosis and keep your cravings under control.

- Veggie sticks with guacamole or nut butter

- Hard-boiled eggs

- Cheese slices or cubes

- Avocado slices or chips

- Deli roll-ups (meat and cheese)

- Greek yogurt with berries and chia seeds

- Smoked salmon rolls

- Seaweed snacks

- Pickles and cheese

- Keto-friendly fruits like avocados, berries, and starfruit in moderation

Keto snacks to buy when you're out and about

When you're out and about, it can be tricky to find keto-friendly snacks, but with a little planning, it's possible to stay on track. Here are some keto snacks that you can buy when you're on the go:

• Nuts and seeds: Almonds, walnuts, pecans, pumpkin seeds, and sunflower seeds are all great options. They're rich in healthy fats and low in carbs, making them the perfect crunchy keto snack.
• Cheese crisps: These crispy snacks are made from real cheese, providing that savoury fix without the guilt. They're a fantastic option when you're craving something crunchy.
• Beef jerky: A classic keto snack, beef jerky is a protein-packed powerhouse. Just be sure to check the labels and avoid any with added sugars.
• Pork rinds: If you're craving something crispy and crunchy, pork rinds are a great alternative to carb-loaded chips. Dip them in guacamole for an extra flavour boost.
• Nut butters: Individual packets of almond butter, peanut butter, or sunflower seed butter are convenient options for a quick energy boost on the go. Spread them on celery or cucumber sticks for a satisfying snack.
• Seaweed snacks: Light, crispy, and full of umami flavour, roasted seaweed snacks are a great keto-friendly alternative to chips.
• Veggies and dip: Celery and cucumber slices paired with full-fat cream cheese or a low-carb dip make for a refreshing and crunchy snack.
• Keto bars: With indulgent flavours and low net carbs, keto bars are a fantastic option to satisfy your sweet tooth without derailing your diet.
• Dark chocolate: Opt for dark chocolate with 70% cocoa or higher for a chocolatey treat. Remember to enjoy in moderation as part of your keto diet.
• Avocados: Creamy, satisfying, and loaded with healthy fats, avocados are a fantastic keto-friendly fruit. Enjoy them on their own or with a sprinkle of salt.
• Deli meats: Look for preservative-free, low-sodium deli meats such as turkey, ham, or roast beef. Enjoy them on their own, with cream cheese, or wrapped around pickles.

Keto snacks to cook at home

Keto snacks are a great way to keep your energy high and curb your hunger between meals. Here are some delicious and easy-to-make keto-friendly snack recipes that you can cook at home:

Mini Frittatas or Egg Muffins

These portable snacks are easy to prepare and fully customizable. Beat some eggs in a bowl and season with salt and pepper. You can add low-carb ingredients like spinach, mushrooms, tomatoes, or cheese. Bake in a muffin pan at 350°F (180°C) for 15-20 minutes. Store them in the refrigerator or freezer for a quick snack on the go.

Caprese Salad Skewers

A refreshing and classic Italian snack. Alternate fresh mozzarella cheese, basil leaves, and cherry tomatoes on skewers. You can dip them in balsamic vinegar and olive oil for extra flavour. Mozzarella and basil are very low in carbs.

Caesar Salad Bites

For these mini salads, you can use romaine lettuce or kale. To make edible cups, grate some Parmesan cheese onto a baking pan and bake until melted and browned. Let them cool, and they'll form small cups. Toss your chosen greens with dressing and portion them into the Parmesan cups. Top with roasted pumpkin seeds or pistachios, and add chicken or smoked salmon for extra protein.

Cajun-Style Shrimp and Bell Pepper Kebabs

A delicious and healthy snack option. Use Cajun-style dry rub on shrimp and place them on skewers, alternating with thick slices of bell pepper. Bake or grill until the shrimp is cooked and the peppers are tender.

Veggie Sticks with Nut Butter

A simple and nutritious snack. Pair raw or lightly cooked vegetables like carrots, celery, or bell peppers with your favourite nut butter. Nuts are loaded with heart-healthy fats and may improve insulin sensitivity. Just be sure to check the label for added sugar.

Salmon Salad Celery Boats

Salmon is a great source of omega-3 fats, protein, and vitamin D. Combine cooked salmon with mayonnaise, fresh herbs, spices, garlic, or lemon to make a keto-friendly salad. Serve the salad in fresh celery stalks for an extra crunch and nutrient boost.

Keto Sushi Rolls

All you need is nori seaweed sheets and chopped veggies and fish for filling. You can use raw sushi-grade fish, smoked fish, or just veggies like avocado, bell pepper, or cucumber. Add cream cheese or serve with spicy peanut sauce for extra fat content. Roll the nori, fill it with your chosen ingredients, and slice into bite-sized pieces.

Collard Green Sandwich Wraps

Collard greens are loaded with vitamins and make a great low-carb wrap. Blanch the collard greens in simmering water for 20-30 seconds, then place them in ice water. Pat them dry and fill with your choice of ingredients, such as cucumber and radish slices.

Avocado Egg Salad

Avocados are a creamy and healthy addition to traditional egg salad. Combine diced hard-boiled eggs, mashed avocado, minced red onion, salt, and pepper. You can serve this on keto bread or lettuce wraps for a tasty and nutritious snack.

Guacamole with Veggie Sticks

Guacamole is a portable and healthy keto snack. Mash a ripe avocado and mix with lime juice, diced red onion, salt, and pepper. You can also add fresh jalapeño for a spicy kick. Dip veggies like bell peppers, celery, or broccoli for a satisfying and crunchy snack.

Bone Broth

Bone broths are a tasty and unexpected keto snack option. They are cooked longer than traditional broths, resulting in higher protein content. You can make your own or buy commercially prepared bone broth, but be sure to check the label for added sweeteners and sodium. Add coconut oil, butter, or ghee for extra fat.

Keto Smoothies

You can make delicious keto-friendly smoothies by using a base of coconut, avocado, or nut butter. Add low-carb fruits like berries, lime, or lemon, and include nutrient-dense veggies like spinach, cucumber, or kale. For an extra boost of protein, add flavoured powder.

Mixed Nuts

Nuts are a great source of protein, fat, fibre, and plant compounds, offering various health benefits. A quarter cup of mixed nuts provides 15 grams of fat, 6 grams of protein, 6 grams of carbs, and 2 grams of fibre. You can buy pre-packaged mixed nuts or create your own mix with your favourite nuts and dried fruits.

Fermented Vegetables

Fermented foods like pickles are linked to healthy digestive function and a reduced risk of diabetes and heart disease. You can ferment almost any vegetable at home or buy fermented veggies from the store. <

Keto snacks to prep and keep in your fridge

Keto snacks are a great way to satisfy your hunger and stick to your keto diet. Here are some ideas for keto snacks that you can prepare and store in your fridge:

Mini Frittatas or Egg Muffins

Bake eggs with your choice of low-carb ingredients such as spinach, mushrooms, tomatoes, and cheese in a muffin pan. These mini frittatas are a portable and customisable snack option.

Caprese Salad Skewers

Assemble fresh mozzarella cheese, basil leaves, and cherry tomatoes on skewers for a classic Italian Caprese salad on-the-go. You can also add balsamic vinegar and olive oil for dipping.

Caesar Salad Bites

Create mini Caesar salad bites by making edible cups from baked Parmesan cheese. Fill them with greens, your favourite dressing, and toppings such as roasted pumpkin seeds or pistachios. You can also add protein like chopped chicken or smoked salmon.

Cajun-Style Shrimp and Bell Pepper Kebabs

Prepare Cajun-style shrimp and bell pepper kebabs by seasoning the shrimp and alternating them with bell pepper slices on skewers. Bake or grill until the shrimp is cooked and the peppers are tender.

Veggie Sticks with Nut Butter

Pair fresh or lightly cooked vegetables like carrots, celery, or bell peppers with your favourite nut butter. This snack is nutrient-rich and can aid in weight loss.

Salmon Salad Celery Boats

Make a simple keto-friendly salad with cooked salmon and mayonnaise, customised with herbs, spices, garlic, or lemon. Serve the salmon salad in celery stalks for a crunchy and nutritious snack.

Keto Sushi Rolls

Create keto sushi rolls using nori seaweed sheets and fillings of your choice, such as avocado, bell pepper, or cucumber. Add cream cheese or spicy peanut sauce for extra flavour and fat content.

Collard Green Sandwich Wraps

Blanch collard greens and fill them with your choice of ingredients like sliced cucumber, radishes, or other vegetables.

Avocado Egg Salad

Combine diced hard-boiled eggs, mashed avocado, minced red onion, and seasoning to make a nutritious and keto-friendly egg salad.

Broccoli Cheddar Frittata

Bake a broccoli cheddar frittata at the beginning of the week and store it in your fridge for a convenient snack option.

Garlic and Herb Mashed Cauliflower

Try this low-carb alternative to mashed potatoes, loaded with garlic, sour cream, and fresh herbs.

Keto Bacon Cauliflower "Mac" 'n' Cheese

Indulge in this super indulgent "mac" 'n' cheese made with cauliflower and bacon to keep it low-carb.

Chicken Bacon Asparagus Twists

Wrap asparagus in bacon and serve with an herb-filled yogurt dipping sauce for a tasty and carb-friendly snack.

Parmesan Cheese Crisps

Make your own cheesy and savoury Parmesan cheese crisps at home and pair them with your favourite dip.

90-Second Keto Bread

This quick and easy keto bread recipe is perfect for those craving a bread fix without the carbs.

Strawberry Cream Cheese Bites

A sweet treat that's easy to make and even easier to store.

Zucchini Chips

Slice zucchini moderately thick, toss with olive oil, and bake until crispy.

Keto Yogurt

Make your own keto-friendly yogurt at home using coconut milk and probiotic pills. Add low-carb fruits or flavour extracts to suit your taste.

Keto Avocado Egg Salad

Combine the best of guacamole and egg salad by mixing hard-boiled eggs with mashed avocado, Greek yogurt or cottage cheese, and seasoning.

Keto Crackers with Almond Flour

Make crunchy, buttery, and gluten-free crackers with just two ingredients: almond flour and butter.

Vanilla Espresso Almond Butter

Blend roasted almonds with a hint of espresso and vanilla for a tasty and nutritious spread.

Keto Popcorn Cheese Puffs

Try this low-carb alternative to popcorn made with just one secret ingredient.

Candied Pecans

Make a sweet and salty treat with pecans, sweetener, butter, and cinnamon.

Keto Egg Cups

Prepare protein-packed egg cups and store them in the fridge or freezer for a quick snack.

Protein Cookie Dough

Satisfy your sweet tooth with this vegan, gluten-free, and keto-friendly cookie dough made with almond flour, protein powder, and peanut butter.

Keto Peanut Butter Cookies

Indulge in these crispy and chewy peanut butter cookies with just three simple ingredients.

Bacon Cheddar Deviled Eggs

A classic deviled egg recipe with a twist, featuring bacon and cheddar cheese.

Chicken Alfredo Dip

Keto snacks that are high in protein

Keto snacks are an essential part of the ketogenic diet, which involves eating high-protein and high-fat foods while minimising carbohydrates. While snacking on a keto diet can be challenging due to the high-carb content of many popular snack foods, there are plenty of delicious and nutritious keto-friendly options available. Here are some keto snacks that are high in protein:

Meat and Fish

• Red meat, such as beef, pork, or lamb
• Poultry, including chicken and turkey
• Seafood, like tuna, salmon, shrimp, and smoked salmon
• Meatballs made with ground meat, eggs, garlic, herbs, and Parmesan cheese
• Jerky, such as Kaimana Teriyaki Salmon Jerky or Epic meat snack strips

Eggs

• Hard-boiled eggs
• Deviled eggs with cream cheese
• Mini frittatas or egg muffins with vegetables and cheese
• Egg salad with avocado or Greek yogurt instead of mayonnaise
• Egg cups with vegetables and cheese

Dairy

• Cheese, including mozzarella sticks, string cheese, babybel, cheese slices, and cream cheese
• Cottage cheese, paired with raspberries or other fruits
• Greek yogurt, either plain or with berries and chia seeds
• Skyr, such as Siggi's Vanilla and Strawberry Lower-Sugar Yogurt
• Skyr-based dips, such as tzatziki

Nuts and Seeds

• Mixed nuts, including almonds, walnuts, Brazil nuts, pistachios, and pecans
• Nut butter, such as almond or peanut butter
• Pumpkin seeds

Other Savoury Options

• Seaweed snacks
• Pickles, either plain or wrapped with deli meat and cream cheese
• Olives, plain or stuffed with cheese
• Bone broth
• Pork rinds

Sweet Options

• Dark chocolate, preferably 70% cocoa or higher
• Keto-friendly smoothies made with avocado, coconut, or nut butter
• Keto bars or cookies, such as keto peanut butter cookies
• Keto fat bombs, made with coconut oil, nut butter, avocado, or cream cheese

Keto snacks that are low in carbs

Sticking to a keto diet can be challenging, especially when it comes to finding snacks that are both tasty and compliant with the diet's strict guidelines. However, there are plenty of delicious keto-friendly snacks that are low in carbs and can help keep you full until your next meal. Here are some ideas for keto snacks that are low in carbs:

Savory Snacks

• Meats: Red meats like beef, pork, and lamb, as well as poultry like chicken and turkey, contain 0 grams of carbs.
• Seafood: All types of fish, including tuna, salmon, halibut, and shrimp, are carb-free.
• Eggs: Hard-boiled eggs are a great source of protein and contain only 1 gram of carbs.
• Cheese: Most cheeses have 1 gram of carbs per serving and can be paired with meats or veggies.
• Nuts: While nuts vary in their carb content, generally speaking, they are a good source of protein and healthy fats. Some lower-carb options include pecans, Brazil nuts, macadamia nuts, walnuts, hazelnuts, peanuts, almonds, and pine nuts.
• Vegetables: Veggies like leafy greens, eggplant, cauliflower, broccoli, and tomatoes contain 1 to 5 grams of carbs per 100 grams.
• Dips: Guacamole, made from avocados, is a healthy and tasty dip option. Pair it with veggie sticks like celery, bell peppers, or cucumber.
• Crackers: Keto-friendly crackers, such as those made with flax seeds or almond flour, can be paired with cheese or dips.
• Pickles: Fermented vegetables like pickles are a great low-carb snack. Look for ones that are "'fermented,' 'raw,' or 'probiotic.'
• Olives: Olives are rich in heart-healthy fats and fiber. Enjoy them plain or stuffed with cheese.
• Bone Broth: Bone broth is a warming and comforting snack option that provides protein and can be augmented with healthy fats like coconut oil or butter.

Sweet Snacks

• Avocados: Avocados are a creamy and healthy fruit that can be enjoyed on their own or paired with other ingredients. They contain 8.5 grams of carbs and 7 grams of fiber per 100 grams.
• Berries: Strawberries, blueberries, raspberries, and blackberries are lower in carbs and can be enjoyed in moderation. For example, 100 grams of strawberries have 8 grams of carbs and 2 grams of fiber.
• Starfruit: Starfruit is a unique and tasty fruit option that provides 7 grams of carbs and 3 grams of fiber per cup.
• Smoothies: Keto-friendly smoothies can be made using coconut, avocado, or nut butter as a base, along with low-carb fruits like berries and nutrient-dense veggies.
• Dark Chocolate: Opt for dark chocolate with 70% cocoa or higher for a sweet treat without the sugar rush.

Remember, when choosing keto snacks, it's important to focus on options that are low in carbs, high in healthy fats, and moderate in protein. Additionally, always read labels to avoid hidden sugars, starches, or preservatives that may interfere with your keto diet.

Frequently asked questions