Keto Snacking: Best Low-Carb Treats To Try

The ketogenic diet is notoriously restrictive, but that doesn't mean you can't enjoy a tasty snack. From crunchy, savoury treats to sweet, fruity bites, there are plenty of keto-friendly options to keep you full and satisfied.

When it comes to keto snacks, it's important to look for options that are high in fat, moderate in protein, and very low in carbs. Think nuts, seeds, cheese, avocado, and dark chocolate.

- Veggie sticks with guacamole or nut butter

- Hard-boiled eggs

- Deli meat roll-ups

- Cheese crisps

- Keto trail mix

- Berries with cream or whipped cream

- Smoked salmon rolls

- Seaweed snacks

- Pickles

- Keto bars

Keto-friendly fruits

The ketogenic, or keto, diet is a restrictive, high-fat, low-carb eating plan that is often used for weight loss or diabetes prevention, treatment, and management. It is important to consult a healthcare provider or registered dietitian to decide whether a keto diet is right for you.

Fruit is known to be high in carbs, but there are several keto-friendly fruits that can be enjoyed in moderation as part of a keto diet. Here are some examples of fruits that are suitable for a keto diet:

• Avocados: Avocados are classified as a fruit and are considered a keto superstar. They are low in carbs and packed with healthy monounsaturated fats, vitamins, minerals, and fiber. A whole avocado has around 12.8 grams of carbohydrates and 3 grams of net carbs.
• Raspberries: Raspberries are a delightful addition to yogurt and other dishes. They are low in net carbs, with about 2.26 grams of carbohydrates per 10 raspberries. They also provide vitamins C and K, which offer various health benefits.
• Lemons: Lemons are a keto-friendly citrus fruit. One lemon contains 6 grams of carbohydrates and 0.7 grams of net carbs. They are an excellent source of vitamin C and are considered a low-glycemic food, making them suitable for people with diabetes.
• Blackberries: Blackberries are another superfood berry that is low on the glycemic index. They have a comparatively low carb count, with 13.8 grams of carbohydrates and 6 grams of net carbs per cup. They are packed with vitamin C and other essential nutrients.
• Tomatoes: Tomatoes are technically a fruit and are keto-friendly. A cup of cherry tomatoes has around 4 grams of net carbs and is a good source of antioxidants, including beta carotene, vitamin C, and lycopene.
• Cantaloupe: Cantaloupe is a type of melon that is low in carbs and high in water content. A cup of diced cantaloupe has about 12.7 grams of carbs and 1.4 grams of fiber. It is a good source of vitamins and nutrients such as potassium, vitamins C and A, and beta carotene.
• Strawberries: Strawberries are sweet and filling and can be enjoyed in moderation on the keto diet. A cup of sliced strawberries has around 9 grams of net carbs and provides various antioxidants and vitamins, including vitamin C.
• Star fruit: Star fruit, also known as carambola, is a tropical fruit that is low in carbs. A cup of cubed star fruit contains about 8.8 grams of carbs and nearly 4 grams of fiber. It is also a good source of vitamin C, potassium, and other nutrients.

It is important to note that portion control is crucial when incorporating these fruits into a keto diet. While they are keto-friendly, they should be consumed in moderation to stay within the limits of the diet. Additionally, it is always recommended to consult with a healthcare professional or dietitian before starting any new diet.

Keto-friendly vegetables

The ketogenic (keto) diet is a nutritional plan that aims to put the body into ketosis, a state in which the body burns fat for energy instead of carbohydrates. The keto diet is high in fat, moderate in protein, and very low in carbohydrates. Vegetables are a great source of nutrients without a lot of calories, and there are many keto-friendly vegetables to choose from.

• Arugula: A leafy green with a peppery flavor, arugula is an excellent source of calcium, vitamins A and C, and antioxidants. One four-cup serving of fresh arugula contains only three grams of carbs.
• Asparagus: Asparagus is known as the "king of vegetables" and has potential health benefits, including improving insomnia, high blood pressure, and stress. Four spears of cooked asparagus contain just two grams of carbs.
• Bell peppers: These are a good source of vitamin C and have anti-inflammatory, antidiabetic, and antimicrobial properties. One medium bell pepper contains seven grams of carbs.
• Broccoli: Broccoli is an excellent source of nutrients, including flavonoids, which have antioxidant properties. One medium stalk of broccoli contains eight grams of carbs.
• Brussels sprouts: A cousin to broccoli, Brussels sprouts contain antioxidants, fiber, and vitamin C. They also contain sinigrin, a plant-based compound with potential anticancer, anti-inflammatory, antimicrobial, and wound-healing properties.
• Cauliflower: This versatile vegetable is low in carbs and can be used as a substitute for rice, mashed potatoes, or pizza crust. One cup of cooked cauliflower has four grams of carbs.
• Kale: With less than one gram of carbs per cup, kale offers several potential benefits, such as supporting eye health, protecting the gastrointestinal tract, and reducing inflammation. It is also a good source of vitamins A, C, K, and minerals like calcium and magnesium.
• Mushrooms: Mushrooms are a flavorful and nutritious low-carb vegetable. They are a source of protein and fiber and contain B vitamins, copper, vitamin D, and selenium.
• Spinach: Spinach is a good source of vitamins A, C, K, and several minerals. Research suggests that consuming green leafy vegetables like spinach may help slow cognitive decline in older adults.
• Tomatoes: These are a healthy addition to any meal plan as they are rich in antioxidants, vitamins A and C, magnesium, and potassium. One medium tomato has five grams of carbs.

In addition to these, other keto-friendly vegetables include celery, zucchini, romaine lettuce, radishes, cucumbers, and green beans.

When following a keto diet, it is best to limit or avoid starchy vegetables like potatoes, sweet potatoes, corn, carrots, green peas, and onions, as they contain higher amounts of carbohydrates.

Keto-friendly nuts

Nuts are a great source of healthy fats, protein, fibre, vitamins, minerals, and antioxidants. They are a perfect fit for the keto diet as they are low in net carbs (total carbs minus fibre) and high in healthy fats.

• Pecans are tree nuts with a great nutrient profile for keto. They are a high-fat, keto-friendly nut that may help reduce insulin levels. A 1-month study in 26 adults found that those who ate around 1.5 ounces (43 grams) of pecans per day experienced reductions in insulin levels and improvements in insulin sensitivity, compared to the control group.
• Brazil nuts are a type of tree nut grown in South America. They are an excellent source of selenium, a trace mineral needed for various bodily functions, including reproduction and protein synthesis. One single Brazil nut provides more than 100% of your daily selenium needs. However, due to their exceptionally high selenium content, it is best to limit your intake to one to three Brazil nuts a day.
• Macadamia nuts are tree nuts native to Australia. They are very high in fat, making them perfect for the keto diet. Several studies link macadamia nuts to improved cholesterol levels.
• Walnuts are a popular type of tree nut grown and eaten worldwide. They are a high-fat, keto-friendly nut that may benefit heart health by reducing heart disease risk factors, such as high LDL (bad) cholesterol and blood pressure.
• Hazelnuts are tree nuts with a smooth, buttery texture that makes them well-suited for desserts. They are an excellent source of vitamin E, which has been linked to a reduced risk of heart disease.
• Peanuts are technically a legume, but they are one of the most widely available nuts and a great choice for keto dieters. They are an excellent source of plant-based protein and packed with essential amino acids.
• Almonds and related products like almond butter, milk, or flour are versatile keto diet staples. Like other tree nuts, almonds have been linked to a variety of health benefits due to their nutrition profile. Some research shows that eating almonds may decrease your risk of conditions like type 2 diabetes, heart disease, and Alzheimer’s.

Some nuts should be avoided or only eaten in moderation while on the keto diet, such as cashews, pistachios, and pine nuts, as they are heavier on carbs and lighter on fats.

Keto-friendly dairy

Dairy products are a great source of protein and fat, which are essential for a keto diet. However, not all dairy products are created equal when it comes to ketogenic diets. Here is a comprehensive guide to keto-friendly dairy:

The Pros and Cons of Eating Dairy on Keto:

Pros:

• Dairy products contain fat, which helps keep you full for longer.
• Dairy is a good source of protein, fat, calories, calcium, phosphorus, and vitamin D, which are essential for maintaining healthy bones and regulating mood and hormones.

Cons:

• Dairy products contain sugar in the form of lactose, which can push you out of ketosis.
• Some people have a hard time tolerating lactose, which can lead to gastrointestinal issues such as bloating or diarrhea.
• It's easy to overindulge in dairy products, especially those with high lactose content, such as milk or ice cream.

Dairy Foods to Avoid on Keto:

• Ice cream: Ice cream is typically high in sugar and can quickly exceed your daily carb limit.
• Flavoured milk: These products often have added sugar and are best avoided.
• Yogurt: While yogurt can be a good source of probiotics, most sweetened yogurts contain high amounts of sugar and should be avoided. Even plain, non-fat yogurts tend to have more sugar due to the removal of fat.
• Milk: Whole milk contains around 12 grams of net carbs per cup, which is high for keto. Low-fat or skim milk tends to have even more carbs.

Best Dairy Foods for Keto Dieters:

• Butter: Butter is an ideal source of fat on keto, with zero carbs and about 11 grams of fat per tablespoon. Opt for high-quality grass-fed butter, which is higher in omega-3 fatty acids.
• Hard and soft cheeses: Cheese is generally keto-friendly. Harder cheeses like Parmesan, Swiss, and cheddar tend to have fewer carbs. Soft cheeses like Brie, Camembert, and Mascarpone also have low carb content.
• Cream: Cream is rich in healthy fats and can be used in coffee, baking, or as a base for low-carb ice cream.
• Cottage cheese, sour cream, and Greek yogurt: These dairy products have similar carb content, about 11 grams of carbs per cup. However, to stay within your carb limit, consider having half a cup with keto-friendly berries instead of a full cup.
• Cream cheese: Cream cheese has just 1 gram of carb per ounce and can be spread on celery stalks or halved strawberries. It can also be added to sauces to make them creamier.

Keto-friendly dips

Dips are a great snack option for those on a keto diet. Here are some keto-friendly dip recipes:

Keto Cream Cheese Dip

This dip is incredibly low-carb, with less than 2g of net carbs per serving. It is rich and creamy with a smooth finish and can be made in under 2 minutes. It goes well with pork rinds, cucumber slices, bell peppers, and more.

Ingredients:

• 10 ounces cream cheese
• 2 teaspoons dried chives
• ½ teaspoon dried parsley
• ½ teaspoon kosher salt
• ¼ teaspoon granulated garlic
• ¼ teaspoon granulated onion
• Fresh cracked black pepper

Bacon Spinach Dip

This dip is a combination of three types of cheese and smoky bacon bits. It is creamy, smoky, and bright.

Ingredients:

• Bacon bits
• Three types of cheese

Sausage Cheese Dip

This dip is one of the best keto appetizer recipes for any get-together, with only 2.5g of carbs per serving. It takes only five simple ingredients and 25 minutes to make.

Ingredients:

• 12 ounces bulk Italian sausage
• 1 cup diced tomatoes
• 2 medium jalapenos, finely minced
• 8 ounces cream cheese, cut into small pieces
• 8 ounces shredded cheddar cheese

Keto Caesar Dressing

A keto-friendly dip that goes well with keto veggies and dips like celery, cucumber, green pepper, and red pepper.

Keto Blue Cheese Dressing

Another keto-friendly dip option to go with keto veggies and dips.

Sour Cream and Chive Dip

A keto-friendly dip that is easy to make and can be served with low-carb crackers or veggies.

Everything But The Bagel Cream Cheese Dip

A tasty dip that can be served with keto-friendly dippers like low-carb crackers or veggies.

Keto 7 Layer Taco Dip

A keto-friendly taco dip that can be served with keto-approved dippers.

Keto Cheesy Sausage Dip

A keto-friendly sausage dip that can be served with keto-approved dippers.

Frequently asked questions