Milly Gaines
The ketogenic diet is a low-carb, high-fat, and moderate-protein eating plan. It can be challenging to find keto-friendly snacks, but there are plenty of tasty options that can help you stay in ketosis and satisfy your cravings. Here are some ideas for good keto snacks that are low in both protein and carbs:
- Eggs: Hard-boiled, scrambled, or poached, eggs are a great source of vitamins and minerals and make an excellent zero-carb snack.
- Cheese: Sliced cheese, cheese crisps, or keto-friendly cheese chips are tasty and filling options.
- Mediterranean Lettuce Wraps: Fill lettuce leaves with cauliflower hummus, red peppers, onions, olives, and greens for a refreshing and crunchy snack.
- Pepperoni: Enjoy pepperoni slices as they are, or bake them in the oven for easy pepperoni chips.
- Meat Sticks: Chomps meat sticks are a perfect no-carb snack option, made with 100% grass-fed and finished beef or free-range, antibiotic-free turkey.
- Olives: Kalamata olives are a great zero-carb, high-fat option to keep you full and satisfied.
- Salmon or Canned Fish: Combine with mayonnaise, cheese, and onions for a tasty tuna salad.
- Celery Sticks: Dress up celery sticks with feta and oil or pack them with a tiny bit of cream cheese for a delicious and healthy snack.
- Cucumbers and Pickles: Fresh cucumber slices or pickles are crunchy and low-carb.
- Cold Cut Roll-Ups: Roll up your favourite lunch meats and cheese for a quick and easy snack.
Keto Snacks with No Protein or Carbs
| Characteristics | Values |
|---|---|
| Fats | Butter, olive oil, coconut oil, avocado, nuts (macadamia, Brazil, pecan, walnut, almond, pine), cream, mayonnaise, peanut butter, sour cream, heavy whipping cream |
| Vegetables | Celery, cucumber, radish, lettuce, zucchini, broccoli, tomatoes, cauliflower, green/red/yellow/bell peppers, carrots |
| Dairy | Cheese, Greek yoghurt, cottage cheese, cream cheese, mozzarella, parmesan, cheddar, feta, string cheese |
| Meat | Beef, pork, lamb, chicken, turkey, bacon, salami, pepperoni, sausages, tuna, salmon, shrimp |
| Seasoning | Sea salt, black pepper, chilli powder |
| Drinks | Coffee, tea |
What You'll Learn
- Zero-carb snacks: meat, fish, tea or coffee without milk or sugar, greens, radishes, herbs, celery, oils and fats
- Keto-friendly nuts: macadamia, pecans, Brazil nuts, almonds, walnuts, hazelnuts, peanuts, pine nuts
- Keto-friendly fruits: avocados, strawberries, blackberries, raspberries, blueberries, starfruit
- Keto-friendly vegetables: leafy greens, eggplant, cauliflower, broccoli, tomatoes, celery, cucumbers, bell peppers
- Keto-friendly dairy: cheese, Greek yoghurt, cottage cheese,
Zero-carb snacks: meat, fish, tea or coffee without milk or sugar, greens, radishes, herbs, celery, oils and fats
When it comes to zero-carb snacks, there are a variety of options to choose from. Here are some ideas to get you started:
Meat and Fish
Meat and fish are great sources of protein and can be very filling. Some options include:
- Salmon
- Tuna
- Chicken
- Beef
- Pork
- Lamb
Tea or Coffee without Milk or Sugar
Tea and coffee are excellent beverage options, but be sure to avoid adding any milk or sugar.
Greens, Radishes, Herbs, and Celery
These vegetables are low in carbs and provide various health benefits. Some options include:
- Spinach
- Kale
- Cucumbers
- Celery
- Radishes
- Lettuce
Oils and Fats
When it comes to oils and fats, there are a few options that are zero-carb:
- Olive oil
- Butter
- Coconut oil
Keto Powdered Peanut Butter: Creative Ways to Use It
You may want to see also
Keto-friendly nuts: macadamia, pecans, Brazil nuts, almonds, walnuts, hazelnuts, peanuts, pine nuts
Macadamia nuts are a great keto-friendly snack. They are very high in fat, making them perfect for the keto diet. One ounce (28 grams) typically contains 4 grams of total carbs, 8.5 grams of fibre, and 13.5 grams of total carbs. Macadamia nuts are also linked to improved cholesterol levels.
Pecans are another tree nut with an excellent nutrient profile for keto. One ounce (28 grams) contains 4 grams of total carbs, 9.5 grams of fibre, and 13.5 grams of total carbs. They are a high-fat, keto-friendly nut that may help reduce insulin levels.
Brazil nuts are also a good option. One ounce (28 grams) contains 3 grams of total carbs, 7.5 grams of fibre, and 11.5 grams of total carbs. They are also an excellent source of selenium, a trace mineral needed for various bodily functions, including reproduction and protein synthesis. However, due to their exceptionally high selenium content, it is recommended to limit your intake to one to three Brazil nuts a day.
Pine nuts are another versatile and keto-friendly nut. One ounce (28 grams) contains 4 grams of total carbs, 3 grams of fibre, and 7 grams of total carbs. Pine nuts contain pinolenic acid, which studies have found to have anti-inflammatory and weight-lowering properties. They can be eaten raw or roasted as a snack, or added to dishes like pesto.
Almonds are a good low-carb nut option. One ounce (28 grams) contains 5 grams of total carbs, 12.5 grams of fibre, and 21.5 grams of total carbs. They are also high in protein, delivering 6 grams per serving. Research has shown that a diet rich in almonds promotes weight management and protects against diabetes, obesity, and cardiovascular disease.
Walnuts are a popular keto-friendly nut. One ounce (28 grams) contains 4 grams of total carbs, 6.5 grams of fibre, and 13.5 grams of total carbs. They are a high-fat, keto-friendly nut that may benefit heart health by reducing risk factors such as high LDL cholesterol and blood pressure.
Hazelnuts are another keto-friendly nut with a smooth, buttery texture. One ounce (28 grams) contains 5 grams of total carbs, 9.5 grams of fibre, and 16.5 grams of total carbs. They are an excellent source of vitamin E, which has been linked to a reduced risk of heart disease.
Peanuts, while technically legumes, are commonly considered nuts and can be enjoyed as part of a keto diet. One ounce (28 grams) contains 6 grams of total carbs, 8.5 grams of fibre, and 16.5 grams of total carbs. They are an excellent source of plant-based protein and are packed with essential amino acids.
Protein Burger Keto: In-N-Out's Secret Menu Option
You may want to see also
Keto-friendly fruits: avocados, strawberries, blackberries, raspberries, blueberries, starfruit
Avocados, strawberries, blackberries, raspberries, blueberries, and starfruit are all keto-friendly fruits.
Avocados are often used as a vegetable, but they are, in fact, a fruit. They are a great addition to a ketogenic diet because they are high in heart-healthy fats and low in net carbs, with around 8.5 grams of carbs and nearly 7 grams of fibre in a 3.5-ounce (100-gram) serving. Avocados are also a good source of vitamin K, folate, vitamin C, and potassium.
Strawberries are another fruit that can be seamlessly incorporated into a ketogenic diet. They are low in carbs and high in fibre, with a 1-cup (152-gram) serving providing just 11.7 grams of carbs and 3 grams of fibre. They are also an excellent source of vitamin C, manganese, and folate. Plus, like other berries, strawberries are loaded with antioxidants such as anthocyanins, ellagic acid, and procyanidins.
Blackberries are one of the most keto-friendly fruits available. One cup of blackberries contains 6.2 grams of net carbs and 30 mg of vitamin C, which represents a third of an adult's recommended daily consumption. They are a great snack option between meals and complement keto desserts like cheesecake and ice cream. However, it is important to note that canned or dried blackberries are too carb-heavy for the keto diet.
Raspberries are also a delightful addition to a ketogenic diet and can be enjoyed in moderation. They are relatively low in carbs, with 1 cup (123 grams) of raspberries providing only 7 grams of net carbs. They are also a good source of vitamin C, manganese, vitamin K, copper, and antioxidants, which can decrease inflammation and reduce the risk of chronic disease.
Blueberries are another fruit that can be included in a ketogenic diet, but in smaller portions. A one-cup serving of blueberries has around 18 grams of net carbohydrates, so it is recommended to stick to a quarter to half a cup to stay within ketosis. Nonetheless, blueberries offer fibre, which is good for digestion, and vitamin C and other antioxidants that may reduce the risk of cancer.
Starfruit, also known as carambola, is a vibrant, star-shaped tropical fruit native to Southeast Asia. It is a popular choice for those on a ketogenic diet due to its low carb content. A 1-cup (108-gram) serving of starfruit contains just 7.3 grams of carbs and 3 grams of fibre, resulting in a low net carbohydrate content of 4.3 grams. Starfruit is also a good source of vitamin C, copper, potassium, and pantothenic acid.
Slimming Gummies: Do They Work or Are They Gummy Placebos?
You may want to see also
Keto-friendly vegetables: leafy greens, eggplant, cauliflower, broccoli, tomatoes, celery, cucumbers, bell peppers
Vegetables are an important part of a keto diet, but it's crucial to choose the right ones. Above-ground vegetables are generally lower in carbs and are the best options. Here's a detailed guide to keto-friendly vegetables with a focus on leafy greens, eggplant, cauliflower, broccoli, tomatoes, celery, cucumbers, and bell peppers:
Leafy Greens
Leafy greens such as spinach and lettuce are excellent choices for a keto diet. They are very low in carbs and provide several health benefits. For example, spinach is known for its ability to protect heart health, lower blood pressure, and reduce the risk of common eye diseases. Lettuce, on the other hand, is one of the lowest-carb vegetables, with only 2 grams of net carbs per cup.
Eggplant
Eggplant is a versatile vegetable commonly used in Italian and Asian dishes. A cup of cooked eggplant contains 8 grams of carbs, 2 grams of which are fiber. While it may not be very high in most vitamins or minerals, animal research suggests that eggplant may help lower cholesterol and improve heart health.
Cauliflower
Cauliflower is a mild-tasting vegetable often used as a substitute for higher-carb foods like potatoes and rice. A cup of raw cauliflower contains only 3-5 grams of net carbs and is high in vitamin K and vitamin C. It is also known for its potential health benefits, including reducing the risk of heart disease and cancer.
Broccoli
Broccoli is a member of the cruciferous vegetable family and offers numerous health benefits. It has been linked to a reduced risk of insulin resistance and certain types of cancer. A cup of raw broccoli contains 4-6 grams of net carbs and provides a significant amount of vitamins C and K.
Tomatoes
Technically a fruit, tomatoes are usually consumed as vegetables and are a good source of vitamins A, C, and K, as well as potassium. A cup of cherry tomatoes contains 3-6 grams of net carbs, making them a keto-friendly option.
Celery
Celery is extremely low in digestible carbs, with only 1-3 grams of net carbs per cup. It is also a good source of vitamin K. In addition, celery contains luteolin, an antioxidant that may help prevent and treat cancer.
Cucumbers
Cucumbers are refreshing and low in carbs, with only 3-4 grams of net carbs per cup. While they may not be high in vitamins or minerals, they contain a compound called cucurbitacin E, which has been linked to potential health benefits in animal studies.
Bell Peppers
Bell peppers, also known as sweet peppers or capsicums, are incredibly nutritious and add a pop of color to your plate. They are rich in antioxidants and may help reduce the risk of cancer and protect against oxidative damage. Green, red, yellow, and orange bell peppers vary slightly in their nutrient profiles, but all are considered keto-friendly.
In summary, these vegetables are excellent choices for a keto diet as they are low in carbs and offer a range of health benefits. However, remember that preparation and serving size also play a role in keeping your snack keto-friendly.
Keto Diet: Sustainable Weight Loss or Just a Fad?
You may want to see also
Keto-friendly dairy: cheese, Greek yoghurt, cottage cheese, cream cheese
Dairy products are allowed and even encouraged on the keto diet, as long as they are high-fat and low-carb. Here are some keto-friendly dairy options:
Cheese
Cheese is a great option for the keto diet as it is high in fat, moderate in protein, and low in carbs. Some of the best varieties for keto include:
- Goat cheese: Goat cheese contains no carbs and is easier to digest as it contains less lactose than cow's milk.
- Blue cheese: Blue cheese is a flavorful option with low carbs, making it a good choice for snacking or topping dishes.
- Cream cheese: Cream cheese has a low net carb content and provides beneficial fats, proteins, and essential nutrients like phosphorus and Vitamin B-6. It can be used in a variety of keto recipes, such as spreads, dips, and cheesecakes.
- Grated parmesan: Parmesan adds flavor to salads and non-starchy vegetables like broccoli, cauliflower, and zucchini.
- Cheese crisps: Dehydrated pieces of cheese are a portable, bite-sized snack that can be dipped in guacamole for a high-fat treat. However, they are more processed and higher in sodium than other cheese options.
Greek Yogurt
Greek yogurt can be a keto-friendly option, especially full-fat, plain, and unsweetened varieties. It is higher in protein and lower in sugar and carbs compared to regular yogurt. When choosing Greek yogurt, avoid flavored or sweetened options, as these tend to have a higher carb content.
Cottage Cheese
Cottage cheese is not as keto-friendly due to its relatively high carb content and low-fat content. However, it is high in protein, so it can be consumed in moderation on the keto diet.
Cream Cheese
Cream cheese is keto-friendly and can be included in any low-carb diet plan. It has a low net carb content and provides beneficial fats, proteins, and essential nutrients. It can be used in various keto recipes, such as spreads, dips, and cheesecakes.
Beachbody and Keto: A Winning Weight Loss Combination?
You may want to see also
Frequently asked questions
Some keto snacks that contain very few carbs include red meat, poultry, fish, natural fats like butter and olive oil, hard-boiled eggs, and most cheeses.
While nuts generally have higher net carb counts, raw pecans, Brazil nuts, and macadamia nuts are lower in carbs and can be enjoyed in moderation. For fruits, avocados, strawberries, and starfruit are good options, as they are high in fiber and relatively low in carbs.
Some easy keto snacks that you can prepare ahead of time include tuna salad with sliced tomato, celery sticks with almond butter, pickles with cream cheese wrapped in turkey cold cuts, broccoli with ranch dip, cucumbers with plain full-fat yogurt, berries with creme fraiche, bacon slices with olives, and sunflower seeds.
