Keto-Friendly Snacks: Delicious Low-Carb Options To Try

The ketogenic 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, which forces the body to use ketones or fat to provide caloric needs. While the keto diet can be challenging to maintain, there are plenty of snack ideas to include, such as chips, bars, and energy balls. Here are some tasty keto-friendly snack options to keep you satisfied between meals:

- Candied pecans: Nuts are always a great option on a low-carb diet, and candied pecans offer a sweet and salty combination without the added sugar.

- Energy balls: Instead of using oats or grains, these energy balls use a mix of nut butter, seeds, and coconut oil to bind together, resulting in a delicious and nutritious snack.

- Fat bombs: One of the most popular keto snacks, fat bombs are high in fat content and keep you full and energised. Try the cookie dough or peanut butter cup flavour!

- Chocolate peanut butter balls: A chocolate version of the energy balls, these treats have an extra layer of chocolate on the outside while still coming in at under 3 grams of carbs.

- Protein bars: A convenient and low-carb on-the-go snack that is both low in carb and high in protein.

- Keto tortilla chips: A game-changer for those who love Doritos or tortilla chips. Dip them in some keto guacamole or salsa for the ultimate snack.

- Cheese chips: All you need is some freshly grated cheese! Bake it until golden brown, and you've got yourself a tasty keto snack.

- Zucchini chips: Zucchini is low in carbs and high in fibre, making it a great option for salty cravings. Thinly slice, season, and bake them for a satisfying crunch.

- Pesto-stuffed burrata bombs: Why have just mozzarella when you can have burrata? Inject your favourite cheese with herby goodness for an extra flavour boost.

- Keto cookie dough bars: Edible cookie dough is comforting, and these keto bars make it easy to enjoy. They're perfect for a midday pick-me-up, especially with a freshly brewed cup of coffee.

Keto-friendly fruits and 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.

When following a keto diet, it is important to limit your daily carb consumption to 50 grams or fewer per day. This can be challenging when it comes to fruits and vegetables, as many contain more carbohydrates than are permitted on the keto diet. However, there are still plenty of keto-friendly fruits and vegetables that can be enjoyed.

Keto-Friendly Fruits

Avocados, although often used in savoury dishes, are technically a fruit and are keto-friendly. They are low in carbohydrates and packed with healthy monounsaturated fats, vitamins, minerals, and fibre.

Other keto-friendly fruits include:

• Raspberries
• Blackberries
• Strawberries
• Lemons
• Limes
• Tomatoes
• Peaches
• Cantaloupe
• Star fruit
• Watermelon
• Blueberries
• Coconut

Keto-Friendly Vegetables

When choosing keto-friendly vegetables, it is best to opt for those that grow above ground, as root vegetables tend to be higher in starch and carbohydrates.

Some of the best keto-approved vegetables include:

• Celery
• Zucchini
• Mushrooms
• Bell peppers
• Lettuce
• Radishes
• Cucumber
• Spinach
• Arugula
• Asparagus
• Tomatoes
• Kale
• Broccoli
• Cabbage
• Green beans
• Brussels sprouts
• Cauliflower
• Eggplant

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High-fat dairy products

Dairy products are a great source of protein and fat, which can help you feel fuller for longer. However, not all dairy products are created equal when it comes to the keto diet.

Butter

Butter is an ideal source of fat on the keto diet as it has zero carbs and about 11 grams of fat per tablespoon. Grass-fed butter is recommended as it is higher in omega-3 fatty acids, which are essential for your body and brain.

Cheese

Cheese is another keto-friendly dairy product. Hard cheeses like Parmesan, Swiss, and cheddar are great options as they typically have fewer carbs than soft cheeses. Semi-hard cheeses like Swiss and Monterey Jack are also keto-friendly. Brie cheese, a soft-ripened cheese, has less than a gram of carb per ounce. Mascarpone and creme fraiche are also good choices as they add flavour and creaminess with very few carbs.

Cream

Cream is another dairy product that is typically keto-friendly. Heavy cream, for example, has about 3 grams of carbs per 100 grams. However, it is best consumed in moderation as it is high in calories and saturated fat.

Greek Yogurt and Cottage Cheese

Plain Greek yogurt and cottage cheese are nutritious, high-protein foods that can be consumed in moderation on keto. They have been shown to help decrease appetite and promote feelings of fullness.

Cream Cheese

Cream cheese is keto-friendly and has just 1 gram of carb per ounce. It can be spread on celery stalks or halved strawberries for a tasty keto snack.

While dairy products can be a great addition to your keto diet, it is important to choose those with minimal carbohydrates and no added sugar. Additionally, be mindful of your portion sizes and read nutrition labels to ensure you stay within your keto macros.

Nuts and seeds

Pecans

Pecans are tree nuts with a buttery flavour and are often used to add a creamy texture to desserts. They are rich in monounsaturated fatty acids, zinc, copper, and thiamine. Pecans are also known for their positive effect on heart health, and a pecan-rich diet may lead to a reduced risk of cardiovascular disease and diabetes. An ounce of pecans has 1.2 grams of net carbs.

Brazil Nuts

Brazil nuts are an excellent source of selenium, which is crucial for thyroid health, reproduction, DNA synthesis, and protection against oxidative stress, cardiovascular disease, and cancer. Just one Brazil nut provides more than 100% of the recommended daily intake of selenium. An ounce of Brazil nuts contains 1.2 grams of net carbs.

Macadamia Nuts

Macadamia nuts are particularly rich in omega-9 fatty acids and are an excellent source of healthy fats. They also contain oleic acid, which has been shown to improve heart health and protect against insulin resistance. Macadamia nuts are a great snack option and can also be crushed and used as a topping or breading for fish or chicken. An ounce of macadamia nuts has 1.5 grams of net carbs.

Walnuts

Walnuts offer a host of health benefits and have more antioxidant activity than other common nuts. They also have more omega-3 fatty acids and polyphenols, which can help decrease inflammation. Additionally, research shows that walnuts can help treat obesity and diabetes by improving appetite control. The net carb count for an ounce of walnuts is 2 grams.

Almonds

Almonds are one of the most popular nuts and are often the most cost-efficient option. They are particularly high in the fat-soluble vitamin E, which acts as an antioxidant and protects the outer layer of cells, keeping them intact and healthy. An ounce of almonds has 2.6 grams of net carbs.

Pumpkin Seeds

Pumpkin seeds are a great source of protein, with nine grams per 1/4 cup serving. They are also rich in zinc, an essential mineral that plays a role in immunity, protein synthesis, wound healing, DNA synthesis, and growth and development. Pumpkin seeds can be enjoyed raw or toasted and make a great midday snack or addition to salads and keto-friendly baked goods. An ounce of pumpkin seeds has 1.2 grams of net carbs.

Flax Seeds

Flax seeds are rich in protein, copper, and omega-3 fatty acids. They are also a good source of soluble and insoluble fibre, which can improve digestive health. Flax seeds can be added to keto shakes or smoothies or used as an egg replacement in baked goods. An ounce of flax seeds may appear to have six grams of carbs, but most of those carbs come from fibre, resulting in a low net carb count.

Meat-based snacks

Meat and Cheese Boards

Meat and cheese boards are a delicious and simple way to enjoy a variety of flavours and textures while staying keto-friendly. To make a keto meat and cheese board, simply choose your favourite cured meats such as prosciutto, pepperoni, salami, or copa, and pair them with some tasty cheeses. Go for a mix of hard and soft cheeses, such as gouda, goat cheese, or blue cheese-stuffed olives. You can also add some nuts, olives, and dark chocolate for extra flavour and texture. Don't forget to include some low-carb crackers or Flackers on the side!

Smoked Meat Sticks

Smoked meat sticks, such as beef jerky or pepperoni slices, are a convenient and tasty protein source that can curb your cravings while keeping your carb intake in check. Look for sugar-free and all-natural options, such as Chomps, to avoid unnecessary additives and sugars. Beef jerky is a great on-the-go snack that can help you stay on track with your keto diet.

Meatball Sliders

If you're craving something more substantial, try making keto meatball sliders. Simply mix your favourite ground meat with eggs, garlic, herbs, and Parmesan cheese, then shape into balls and bake. Instead of using a bun, wrap the meatballs in lettuce to keep it keto-friendly. You can also serve them with a tomato-garlic aioli for an extra dose of flavour and healthy fats.

Biltong

Biltong is a South African dried, spiced meat that is usually made with beef, venison, or ostrich. It is marinated in salt, spices, and vinegar for several days before being dried. Biltong is a great keto-friendly snack as it is high in protein and has no sugar. You can make it at home or buy it from specialty stores.

Bacon-Wrapped Treats

Bacon is a keto staple, and for good reason! It's versatile, tasty, and goes with almost anything. Try wrapping halloumi cheese or asparagus in bacon for a delicious and indulgent keto snack. You can also make keto ranch dressing with bacon and veggies or even bacon-wrapped scallops for a more sophisticated snack.

Hard-boiled Eggs

Hard-boiled eggs are a classic and protein-rich keto snack. They can be enjoyed on their own or paired with mayo, cream cheese, or a keto dip. Get creative and experiment with different seasonings and dips to keep things interesting!

Incorporating meat-based snacks into your keto diet is a great way to ensure you're getting enough protein and staying on track with your dietary goals. Remember to vary your snacks and listen to your body's needs to maintain a well-rounded and nutritious keto diet.

Sweet treats

Fruit and Cream

Berries are a great option for keto dieters as they are relatively low in carbs and provide antioxidants and fibre. Enjoy a handful of raspberries, strawberries, or blueberries with a dollop of whipped heavy cream for a decadent treat. Just make sure to consume in moderation, as they are not sugar-free.

Chocolate Treats

You can still enjoy chocolate on a keto diet, but opt for dark chocolate with 70% cocoa or higher. Enjoy a small amount, ideally just a couple of squares, to satisfy your sweet tooth without kicking yourself out of ketosis.

Keto Cookies

Cookies are a classic snack, and you can make keto-friendly versions by substituting flour with alternative ingredients like coconut oil or almond flour. Try recipes like magic keto cookies, keto chocolate chip cookies, or keto peanut butter sandies.

Fat Bombs

Fat bombs are a popular keto snack option, and they come in various flavours. Try making cookie dough fat bombs, peanut butter cup fat bombs, or get creative with your favourite ingredients. They are perfect for storing in the freezer for when those cravings hit.

Keto-Friendly Ice Cream

Make your own keto-friendly ice cream by blending ingredients like coconut milk, avocado, and nut butter. You can also add in some sweetener and mix-ins like cookie dough keto fat bombs for an indulgent treat.

Keto Bars and Balls

Keto bars and energy balls are a convenient on-the-go snack option. You can make your own using ingredients like nut butter, sugar-free syrup, protein powder, and keto-friendly chocolate chips.

Frequently asked questions