Keto Snacking: High-Fat, Low-Carb Energy Sources

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 options to choose from. Here are some ideas for keto snacks that are high in fat but low in carbs:

- Nuts: Macadamia nuts, Brazil nuts, pecans, walnuts, and almonds are all good choices. Just watch out for cashews, which tend to be higher in carbs.

- Cheese: Sliced cheese, cheese crisps, or cheese wedges can be a great source of calcium and fat.

- Eggs: Hard-boiled, scrambled, or poached, eggs are a versatile and nutritious zero-carb snack.

- Meat: Beef jerky, pepperoni slices, bacon, and deli meat are all keto-friendly options.

- Fish: Canned fish like tuna, salmon, and sardines are convenient and high in protein and healthy fats.

- Avocado: Easy to eat and packed with healthy fats, avocado is a great keto snack.

- Olives: Olives are high in fat and can be a tasty and salty snack.

- Dark chocolate: Look for chocolate with at least 70% cocoa solids to satisfy your sweet tooth while staying keto-friendly.

- Coconut butter: A quick and easy way to boost fat content, but watch out for added sweeteners.

- Fat bombs: These no-bake snacks combine high-fat ingredients like butter, nut butter, and cream cheese.

Fat bombs

Keto Fat Bombs

This recipe uses a mix of nuts for healthy fats, almond butter for richness, and chia seeds for fibre and texture.

Ingredients:

• 1/2 cup almond butter
• 1/2 cup keto powdered sugar
• 2 tablespoons chia seeds
• 2 tablespoons milk
• Pecans and almonds

Instructions:

• Blend the nuts in a blender until they reach a crumbly consistency.
• Add the almond butter, sweetener, and chia seeds to the blender and pulse until smooth. Add milk and blend until it reaches a firm dough consistency.
• Chill the mixture in the fridge for at least 30 minutes.
• Shape the dough into individual balls and store them in an airtight container in the refrigerator.

Peanut Butter Cup Keto Fat Bombs

This recipe is a delicious, healthy treat that tastes like Reese's peanut butter cups but is much healthier.

Ingredients:

• 2 tablespoons melted coconut oil
• 4 tablespoons peanut or almond butter
• 2 tablespoons unsweetened cocoa powder (adjust according to preference)
• 1/4 teaspoon vanilla extract
• 1/4 teaspoon stevia drops or stevia powder

Instructions:

• Combine all the ingredients for the chocolate layer and mix until smooth.
• Pour the mixture into 12 silicone muffin cups, filling them halfway. Freeze for 10 minutes.
• Mix together the ingredients for the peanut butter layer.
• Pour the mixture over the chocolate layer and freeze for another 10 minutes.
• Store the fat bombs in the freezer and take them out just before eating.

Easy Keto Fat Bombs

This recipe uses only three ingredients and takes about 10 minutes to prepare.

Ingredients:

• 1/2 cup natural, creamy peanut butter
• 1 teaspoon stevia glycerite
• 2 tablespoons unsweetened cocoa powder (Dutch-processed is recommended)
• Optional: pinch of sea salt, 1-2 tablespoons water

Instructions:

• Combine the peanut butter, sweetener, and cocoa powder in a medium bowl.
• Mix the ingredients with a fork or spatula until smooth. The mixture should be thick and resemble edible playdough.
• Use a cookie scoop to portion the mixture, then shape each portion into a smooth ball with your hands.
• Store the fat bombs at room temperature for 1-2 days or in the fridge for up to 5 days.

Macadamia nuts

These nuts have a buttery taste and are packed with monounsaturated fats, which benefit heart health by regulating cholesterol levels and reducing inflammation. Macadamia nuts also contain fibre, which helps increase satiety and supports digestive health.

When purchasing macadamia nuts, it is best to opt for raw, unflavoured, and unsalted varieties to maximise their health benefits. Roasted macadamia nuts can be a healthy snack too, but some vitamins and fats may break down during the roasting process. It is important to check the ingredients label to ensure no unhealthy additives are included.

For a tasty treat, try baking macadamia nuts until golden brown and seasoning them with sea salt. This snack is not only delicious but also helps lower your risk of cardiovascular disease.

Cheese crisps

Ingredients

The only ingredient you need to make baked cheese crisps is shredded cheese. You can use hard or semi-hard cheeses such as:

• Parmesan
• Cheddar
• Mozzarella
• Pepper Jack
• Swiss
• Colby

You can also experiment with different types of cheese, such as mozzarella, parmesan, or cheddar cheese, to create unique flavour combinations.

Method

• Preheat your oven to 190°C/375°F or 400°F (204°C).
• Line a baking sheet with parchment paper.
• Shred generous amounts of your chosen cheese.
• Arrange the shredded cheese in small heaps on the prepared baking sheet. Leave enough space between the heaps as they will spread during baking.
• (Optional) Sprinkle the cheese with your favourite seasoning, such as paprika, garlic powder, onion powder, or Italian seasoning blend.
• Bake in the preheated oven until golden brown, which should take around 6-8 minutes. Watch the cheese crisps closely as they can go from done to burnt very quickly.
• Remove the baking sheet from the oven and let the cheese crisps cool on a paper towel for 2-10 minutes to absorb any excess oil.

Tips

• For even cooking, ensure your oven is properly preheated and your cheese slices are similar in size.
• Cheese crisps can burn quickly, so watch them closely. If the edges are browning too quickly, remove them from the oven sooner.
• Store leftover keto cheese crisps in an airtight container at room temperature for up to 3 days. They are not suitable for freezing.

Serving Suggestions

• Dip them in keto-friendly dips like guacamole, salsa, or sour cream.
• Top them with crumbled bacon, jalapenos, or chives for extra flavour and texture.
• Enjoy them straight from the baking sheet as a satisfying and crunchy snack.

Avocados

• Smoothies: Avocados can be added to smoothies to make them creamier and thicker without altering the taste. Try a keto chocolate collagen smoothie or a keto avocado matcha smoothie.
• Stuffed avocados: Scoop out the avocado flesh, mix with other ingredients, and stuff it back into the avocado shell. Try a BLT stuffed avocado, or stuff your avocado with chicken, shrimp, tuna, or crab salad.
• Salads: Avocados can be added to egg salads, chicken salads, or shrimp salads. They can also be used in place of mayonnaise in traditional egg salads.
• Dips and dressings: Make a simple keto-friendly guacamole by mashing avocados and mixing them with lime juice, red onion, and salt and pepper. Avocados can also be made into a creamy and healthy ranch dressing.
• Fries: Make avocado fries by coating avocado slices in almond flour and parmesan cheese and then frying or baking them.
• Baked goods: Avocados can be used in keto baking to add a creamy texture and a dose of healthy fats, fibre, vitamins, and minerals. Try making avocado brownies, avocado fudge cookies, or avocado chocolate cake.
• Puddings and ice cream: Avocados can be blended into a chocolate pudding or ice cream for a creamy, rich, and healthy dessert.

So, whether you're looking for a savoury or sweet snack, avocados are a versatile and healthy option for your keto diet.

Olives

• Olive snack packs: Look for green, black, or variety packs of olives that are conveniently packaged and ready to eat.
• Olive tapenade: Blend olives with olive oil, lemon juice, and your choice of herbs to create a tasty dip for vegetables or low-carb crackers.
• Olive and cheese skewers: Alternate fresh mozzarella cheese, basil leaves, and olives on skewers for a portable and tasty snack.
• Olive and meat roll-ups: Wrap slices of deli meat, such as turkey or ham, around olives and cream cheese for a high-protein snack.
• Olive and vegetable medley: Toss olives with chopped bell peppers, cucumbers, or zucchini for a quick and easy snack.
• Olive hummus: Blend olives with tahini, lemon juice, and garlic to make a creamy dip for vegetables or low-carb pita chips.

Remember to choose good-quality olives and read the labels to be mindful of the sodium content. Enjoy your olive-filled keto snacking!

Frequently asked questions