Keto Snacks: What To Eat And Avoid

The ketogenic, or keto, diet is a popular eating plan that limits carbohydrates and focuses on protein and healthy fats. Those following a keto diet try to limit their carb intake to 50 grams per day. This restriction forces the body to use ketones, which are acids formed in the liver, or fat to provide caloric needs.

So, what are some keto-approved snacks? Well, there are plenty! Here are some ideas:

- Olives

- Avocado

- Eggs

- Cheese

- Deli meat

- Pork rinds

- Celery with cream cheese

- Low-carb veggies with dip

- Berries with whipped cream

- Nuts

- Seeds

- Full-fat Greek yoghurt

- Hard-boiled eggs

- Keto-friendly smoothies

- Keto-friendly chocolate

Keto-friendly sweet treats

While on a keto diet, it is important to limit your carb intake to 50 grams per day. This can be challenging when it comes to snacking, as most popular snack foods are heavy in carbs. However, there are plenty of keto-friendly sweet treats that you can enjoy without compromising your diet. Here are some ideas for keto-friendly sweet treats:

• Dark chocolate: Choose a dark chocolate with 70% cocoa or higher and avoid milk chocolate and dark chocolate with less than 70% cocoa. Enjoy a small amount, ideally two squares or less.
• Keto cookies: There are several recipes available for keto-friendly cookies, such as magic keto cookies, keto chocolate chip cookies, and keto peanut butter sandies. These cookies typically use flour substitutes like almond flour and sugar substitutes like erythritol and monk fruit extract.
• Keto chocolate chip cookies: These cookies are made with almond flour and sugar substitutes, so you can indulge in a classic chocolate chip cookie without compromising your keto diet.
• Keto Oreos: Catalina Crunch Chocolate Vanilla Keto Sandwich Cookies are a keto-friendly version of the classic Oreo cookie, made with rice flour, pea protein, and chicory.
• Keto granola bars: While most store-bought granola bars are high in sugar or carbs, you can make your own keto-friendly version at home. Look for recipes that include ingredients like almond butter, unsweetened coconut flakes, and sugar alternatives like monk fruit.
• Keto ice cream: Indulge in a creamy, rich, and slightly sweet keto-friendly ice cream. You can even add in some cookie dough keto fat bombs for an extra treat.
• Keto gummy bears: These candy alternatives use sugar alternatives to fit the nutritional requirements for keto. Enjoy in moderation, as they can be tough on the stomach in large quantities.
• Keto chocolate frosty: This copycat recipe of the traditional Wendy's Frosty is a great way to satisfy your sweet tooth while sticking to your keto diet.
• Carrot cake balls: These energy balls from Big Man's World use coconut flour, almond flour, and sugar-free maple syrup to create a soft, chewy, and slightly doughy treat that delivers all the delicious flavors of carrot cake.
• Keto cookie dough: This recipe for cookie dough is not meant to be cooked and uses erythritol and stevia to sweeten the dough without adding carbs.
• Keto peanut butter cookies: These easy keto peanut butter cookies require just three simple ingredients (no flour or sugar) and are a quick and delicious treat.

Remember, even though these treats are keto-friendly, it's important to consume them in moderation as part of a balanced keto diet.

Savoury keto snacks

Meat and Cheese

Meat and cheese is a classic combination that works well as a savoury keto snack. Roll up some slices of turkey breast with cheese and lettuce, and add a squeeze of mustard for an easy, tasty, and ultra-low-carb snack. For a more portable option, try wrapping a slice of deli meat such as ham, turkey, or roast beef around a piece of cheese and a couple of pickles. These roll-ups are high in protein and can be easily customised with additional ingredients like green onions, chives, or red peppers.

Eggs

Hard-boiled eggs are a convenient and protein-rich savoury keto snack. For an extra boost of fat, try pairing them with mayo, cream cheese, or butter. If you're feeling creative, you can also make devilled eggs by combining the yolks with mayo, mustard, vinegar, and seasonings. For a more substantial snack, egg muffins or mini frittatas are a great option that can be customised with various low-carb ingredients like spinach, mushrooms, tomatoes, and cheese.

Nuts

Nuts are a great portable savoury keto snack option. Macadamia nuts have the highest amount of fat in the nut family, while pecans rival them in fat and protein content. Both options provide less than 4 grams of carbs per ounce. Other keto-friendly nut choices include Brazil nuts, almonds, and walnuts. Just be sure to choose unsalted varieties without any added ingredients.

Olives

Olives are a savoury keto snack that is rich in healthy monounsaturated fats and antioxidants. They are also low in calories and nearly devoid of carbs. For a simple snack, reach for a handful of olives straight from the jar. If you're looking for something more substantial, try stuffing them with feta or gorgonzola cheese for an extra hit of fat. Keep in mind that olives can be high in sodium, so consume in moderation if you need to watch your salt intake.

Dips and Veggies

Vegetable sticks like celery, cucumber, and bell peppers can be paired with savoury dips to make a tasty keto snack. Try dipping them in guacamole, which is made with healthy fats and fibre from avocados. You can also make your own dip by blending cream cheese, sour cream, or high-fat Greek yogurt with herbs and seasonings. For a heartier snack, pair your veggie sticks with nut butter. Just be sure to choose natural nut butter without added sugar.

Keto snacks for beginners

The keto diet is a popular eating plan that limits carbohydrates and focuses on protein and healthy fats. Snacking on a keto diet can be a little more complicated, but there are plenty of delicious and nutritious keto-friendly snacks out there. Here are some ideas for beginners:

• Nuts and seeds: These are high in protein and healthy fats, and low in carbs. Some of the best options include macadamia nuts, pecans, Brazil nuts, walnuts, and pumpkin seeds. Just make sure to choose unsalted varieties with no added ingredients.
• Nut butters: Natural nut butters that don't contain added sugar are a filling and nutritious option. Go for peanut butter, almond butter, or sesame butter.
• Cheese: Full-fat cheese is a good source of protein and fat, and it's low in carbs. Cheddar, mozzarella, Gouda, and string cheese are all great choices.
• Hard-boiled eggs: Eggs are a protein-rich snack and can also be a great topping for a salad.
• Avocado: Avocados are full of healthy fats and dietary fibre. Try them on their own with a drizzle of olive oil and lemon juice, or use them to make guacamole.
• Olives: Olives are an excellent source of healthy fats and antioxidants, and they're low in calories and carbs. Just be mindful of the sodium content if you're watching your salt intake.
• Veggie sticks: Carrots, celery, cucumber, and bell peppers are all low-carb veggies that make great snacks. Pair them with a dip like guacamole, cream cheese, or nut butter.
• Berries: While fruit is usually high in carbs, raspberries, strawberries, and blueberries can be enjoyed in moderation on a keto diet as they provide fibre and antioxidants.
• Dark chocolate: Treat yourself to some dark chocolate with 70% cocoa or higher. Avoid milk chocolate and dark chocolate with less than 70% cocoa as they have more carbs.
• Meat-and-cheese roll-ups: Roll up some deli meat like turkey or ham with a slice of cheese and a squeeze of mustard for an easy, tasty, and ultra-low-carb snack.
• Keto-friendly dips: Try making some keto-friendly dips like smoked salmon dip, bacon spinach dip, or a simple guacamole. Enjoy them with veggie sticks or keto crackers.

Keto snacks to buy

There are plenty of keto-approved snacks that you can buy to keep your body in ketosis. Here are some options:

Nuts and Seeds

Nuts and seeds are a great option for keto snacking as they are high in protein and healthy fats, while being low in carbs. Some of the best nuts and seeds for a keto diet include macadamia nuts, pecans, Brazil nuts, walnuts, pistachios, almonds, and pumpkin seeds. Just be sure to choose unsalted nuts with no added ingredients.

Olives

Olives are an excellent keto-friendly snack as they are rich in healthy monounsaturated fats and antioxidants. They are also low in calories and carbs. However, keep in mind that olives can be high in sodium, so consume in moderation if you need to watch your salt intake.

Avocados

Avocados are a great source of healthy monounsaturated fats and dietary fiber. They can help lower your risk of heart disease and stroke by reducing bad cholesterol levels. Try drizzling avocado with olive oil and lemon juice, and sprinkling with sea salt for a tasty snack.

Hard-Boiled Eggs

Eggs are a protein-rich snack and a good source of high-quality fats. They also have one of the lowest energy-to-nutrient-density ratios of any food. A large egg contains around 6 grams of protein and 5 grams of fat, making it a nutritious and filling snack option.

Full-Fat Cheese

Cheese is a great keto-friendly snack, especially full-fat varieties. A 1-inch cube of cheddar cheese, for example, contains almost 4 grams of protein and nearly 6 grams of fat, while being very low in carbs. Other keto-friendly cheese options include mozzarella, gouda, and blue cheese.

Dark Chocolate

Indulge your sweet tooth with some dark chocolate. Look for chocolate with 70% cocoa or higher, and avoid milk chocolate and chocolate with less than 70% cocoa as they have more carbs. Enjoy a square or two as a treat, or shave some over whipped cream for a decadent dessert.

Beef Jerky

Beef jerky is a convenient and portable keto snack option. Just be sure to read the nutrition label and ingredient list, as many commercial brands contain added sugar and other additives. Choose a jerky with zero sugar and carbs to stay keto-compliant.

In addition to these options, you can also find keto-friendly versions of your favourite snacks, such as keto crackers, keto cookies, and keto cereal. So, whether you're craving something sweet or savoury, there are plenty of keto-approved snacks to choose from!

Keto snacks to make

There are plenty of keto-approved snacks that are easy to make and delicious. Here are some ideas for keto snacks that you can make at home:

Savoury Snacks

• Mini Frittatas or Egg Muffins: Beat eggs with salt and pepper, add your favourite low-carb ingredients like spinach, mushrooms, or cheese, and bake in a muffin pan.
• Caprese Salad Skewers: Alternate fresh mozzarella cheese, basil leaves, and cherry tomatoes on skewers. You can also add balsamic vinegar and olive oil for dipping.
• Caesar Salad Bites: Make edible cups by melting grated Parmesan cheese on a baking pan. Fill the cups with romaine lettuce or kale, your favourite Caesar salad dressing, and top with roasted pumpkin seeds or pistachios.
• Veggie Sticks with Nut Butter: Pair fresh or lightly cooked vegetables like carrots, celery, or bell peppers with your favourite nut butter.
• Collard Green Sandwich Wraps: Blanch collard greens and fill them with your choice of ingredients like avocado, sliced meat, or cheese.
• Avocado Egg Salad: Combine diced hard-boiled eggs, mashed avocado, minced red onion, and season with salt and pepper.
• Bacon-Wrapped Scallops: Wrap big sea scallops with thin-cut bacon and your choice of herbs.
• Salami Chips: Bake or air-fry salami slices for a crunchy, low-carb snack.
• Bacon-Wrapped Halloumi Cheese: This simple snack combines two keto-friendly ingredients for a tasty treat.
• BLT Egglets: A portable snack that combines the flavours of a BLT sandwich and egg salad.
• Zucchini-Crusted Pizza: Use zucchini as a base for your pizza to reduce carbs and gluten.
• Asparagus-Mushroom Frittata: Combine eggs, asparagus, mushrooms, peppers, onions, and cheese for a nutritious and tasty frittata.
• Deviled Eggs: Mix hard-boiled eggs with mayonnaise, mustard, vinegar, salt, and pepper for a classic snack.
• Bacon-Wrapped Jalapeño Poppers: Jalapeño peppers wrapped in bacon and stuffed with cream cheese.
• Prosciutto-Wrapped Salmon Skewers: Wrap salmon cubes in prosciutto and thread onto skewers for a savoury, protein-rich snack.
• Keto "Corn" Fritters: A keto-friendly twist on traditional corn fritters.
• Keto Thai Chicken Lettuce Wraps: Chicken and vegetable filling wrapped in lettuce leaves for a fresh and low-carb snack.
• Keto Ranch Dressing with Bacon and Veggies: A savoury dip made with ranch dressing, bacon, and your choice of low-carb vegetables.

Sweet Snacks

• Keto Peanut Butter Cup Fat Bombs: A sweet and creamy treat made with peanut butter and chocolate, perfect for satisfying your sweet tooth.
• Keto Cookie Dough Fat Bombs: Cookie dough-flavoured fat bombs that can be stored in the freezer for whenever a craving strikes.
• Keto Cereal: A granola-style cereal that can be enjoyed as a snack or breakfast.
• Keto Tortilla Chips: Cheese-based tortilla chips that can be served with guacamole or sweet toppings like cinnamon-sugar.
• Keto Pumpkin Bread: A cinnamon-kissed, chocolate chip-studded bread that's perfect for the autumn and winter months.
• Keto Ice Cream: A creamy, rich, and slightly sweet ice cream that can be customised with mix-ins like cookie dough fat bombs.
• Keto Cookie Dough Bars: Edible cookie dough bars that are perfect for a midday treat or dessert.
• Keto Sausage Puffs: Savoury puffs with Italian sausage and cheese, perfect for game day or as a snack.
• Keto Magic Cookies: Easy-to-make cookies made without flour, so you can indulge without the guilt.
• Keto Chocolate Chip Cookies: A classic cookie recipe made keto-friendly.
• Keto Peanut Butter Sandies: Peanut butter cookies that are both delicious and keto-approved.

Frequently asked questions