Keto-Friendly Snacks: What You Can Eat

The ketogenic diet is a popular way to lose weight and improve health. But what about when those snack cravings hit? The good news is that there are plenty of delicious keto-friendly snacks to choose from. From sweet treats to savoury bites, here are some ideas to keep your taste buds happy and your body in ketosis.

Sweet Snacks

If you're craving something sweet, there are plenty of keto-friendly options to satisfy your sugar cravings. Try some fresh or frozen berries, which are low in carbs and high in fibre. You can also indulge in a square of dark chocolate (70% cocoa or higher) or whip up some keto-friendly cookies or fat bombs. For a refreshing treat, blend some coconut milk and probiotic pills to make your own velvety, creamy yogurt with less than 1 gram of carbs per serving.

Savoury Bites

On the savoury side, nuts and seeds are a classic crunchy keto snack. Cheese is also a great option – try string cheese, babybel, or slices. Deli roll-ups are a tasty, protein-packed option – simply roll up some turkey, ham, or roast beef with cheese. Veggie sticks with guacamole are another refreshing, crunchy choice. If you're looking for something more substantial, try some keto crackers or pork rinds, or make your own keto tortilla chips.

On-The-Go Options

For a quick snack on the go, keep some hard-boiled eggs in the fridge. You can also buy convenient keto snacks like beef jerky, nut butter packets, or cheese crisps. Seaweed snacks are another great option for a salty, crispy, chip-like treat.

So, whether you're craving something sweet or savoury, there are plenty of delicious keto-friendly snacks to choose from. With a little creativity and preparation, you can easily stick to your keto diet and satisfy your snack cravings!

Keto-friendly fruits and vegetables

The ketogenic, or keto, diet is a restrictive eating plan that involves consuming very few carbohydrates and a high amount of fat. The body is put into a state of ketosis, where it uses stored fat as fuel. This process produces ketones or acids that are released when the body breaks down fat.

Fruits

• Avocados are a keto staple, packed with healthy fats, vitamins, minerals, and fibre. They have around 8.5 grams of carbohydrates and 7 grams of fibre per 100 grams.
• Lemons and limes are great for adding flavour and are low in carbohydrates. They also provide vitamin C and calcium.
• Berries, including strawberries, raspberries, blackberries, and blueberries, are generally keto-friendly due to their low carb and high fibre content.
• Tomatoes are a good source of vitamin C and some other essential nutrients. One medium tomato has around 4.78 grams of carbs.
• Watermelon is a refreshing, low-carb option, providing hydration and various vitamins and minerals.
• Star fruit is a tropical fruit that is particularly low in carbs, with only 8.8 grams of carbs per cup.
• Olives are technically a fruit and are rich in healthy fats and antioxidants.
• Coconuts are versatile and can be classified as a fruit, nut, or seed. A cup of shredded coconut has about 12.2 grams of carbs.

Vegetables

• Celery is very low in carbohydrates and a good source of calcium and potassium.
• Zucchini is rich in vitamin C and also contains phosphorus and potassium. It has only 3.11 grams of carbs per 100 grams.
• Mushrooms are packed with potassium and have just over 3 grams of carbohydrates per serving.
• Leafy greens, such as romaine lettuce, spinach, kale, and arugula, are excellent choices for keto as they are extremely low in carbs and packed with nutrients.
• Broccoli is rich in vitamin C and contains a good amount of calcium and potassium, with 6.27 grams of carbs per serving.
• Cauliflower is a versatile, low-carb vegetable that can be used as a substitute for high-carb foods like rice or mashed potatoes.
• Bell peppers are delicious and colourful, with only 4.78 grams of carbs per serving.
• Eggplant is a hearty, meat substitute with 5.88 grams of carbs per serving.
• Asparagus is a good source of iron, potassium, and vitamin C, with 3.88 grams of carbs.
• Cucumbers are a good source of vitamin K and have 3.63 grams of carbs per serving.
• Radishes add a nice crunch to salads and have 3.4 grams of carbs per 100 grams.

When following a keto diet, it is important to monitor your intake and choose fruits and vegetables that fit within your daily carb limit, typically around 20-50 grams.

Keto-friendly nuts and seeds

Nuts and seeds are excellent keto-friendly snacks. They are loaded with vitamins, minerals, fiber, and healthy fats, all of which support the health of your body's cells. They are also high in fat and protein and have minimal net carbs, making them very keto-friendly.

• Flax seeds are rich in protein, copper, and omega-3 fatty acids. They have just 0.4 grams of net carbs per ounce.
• 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 nut provides more than 100% of the recommended daily intake of selenium. An ounce of Brazil nuts contains 1.2 grams of net carbs.
• Pecans are tree nuts with a buttery flavor, often used to add a creamy texture to desserts. They are rich in monounsaturated fatty acids, zinc, copper, and thiamine. An ounce of pecans has 1.2 grams of net carbs.
• Macadamia nuts are particularly rich in omega-9 fatty acids and oleic acid, which have anti-inflammatory properties and protect against insulin resistance. Each ounce of macadamia nuts has 1.5 grams of net carbs.
• Walnuts offer a host of health benefits. They have more omega-3 fatty acids and antioxidant polyphenols than other common nuts. They also have anti-inflammatory properties and can help treat obesity and diabetes by improving appetite control. The net carb count for an ounce of walnuts is 2 grams.
• Chia seeds are an excellent source of soluble fiber, antioxidants, protein, magnesium, and phosphorus. They support digestion, protect against diabetes, and help lower cholesterol levels. One ounce of chia seeds has 2.2 grams of net carbs.
• Hemp seeds are packed with omega-3 fatty acids and a variety of minerals, including potassium, sodium, phosphorus, magnesium, sulfur, calcium, iron, and zinc. An ounce of hemp seeds has 1.3 grams of net carbs.
• Almonds are one of the most popular nuts and are often the most cost-efficient. They are particularly high in vitamin E, which acts as an antioxidant, protecting the outer layer of cells and keeping them healthy. There are 2.6 grams of net carbs in an ounce of almonds.
• Hazelnuts are tree nuts with a smooth, buttery texture that makes them well-suited for desserts. They are an excellent source of vitamin E, with a 1-ounce serving providing 28% of the Reference Daily Intake (RDI). Vitamin E has been linked to a reduced risk of heart disease. An ounce of hazelnuts contains 2.8 grams of net carbs.
• Pine nuts are flavorful and a tasty addition to pesto recipes. They are high in magnesium, iron, zinc, and vitamin K. Pine nuts can help lower harmful cholesterol and achieve healthier blood sugar levels. An ounce of dried pine nuts has 2.4 grams of net carbs.

It is important to note that while nuts and seeds are keto-friendly, they are also high in calories. Therefore, it is crucial to watch your serving sizes to ensure you stay within your desired calorie and carb limits.

Keto-friendly animal products

The ketogenic diet is a high-fat, low-carb, moderate-protein diet. While on a keto diet, it is recommended to eat animal proteins such as meat, poultry, eggs, and seafood. Here are some keto-friendly animal products:

Meat and Poultry

Fresh meat and poultry contain no carbs and are rich in B vitamins and several important minerals. They are also a great source of high-quality protein, which may help preserve muscle mass during a very low-carb diet. Some examples of meat and poultry that can be included in a keto diet are:

• Red meat like beef, pork, or lamb
• Poultry like chicken and turkey

Eggs

Eggs are an extremely healthy protein source. Each large egg contains less than 1 gram of carb and about 6 grams of protein, making them ideal for keto. In addition, eggs have been shown to trigger hormones that increase feelings of fullness. It is important to eat whole eggs rather than egg whites since most of an egg's nutrients are found in the yolk.

Seafood

Fish and shellfish are very keto-friendly. Salmon and other fish are not only carb-free but also rich in B vitamins, potassium, and selenium. Salmon is also a good source of omega-3 fats and protein, as well as vitamin D. Other types of seafood that can be included in a keto diet are:

• All types of fish, including tuna, salmon, halibut, and shrimp
• Crabs and shrimp

Dairy

There are hundreds of types of cheese, most of which are very low in carbs and high in fat, making them a great fit for the keto diet. In addition to cheese, other dairy products that can be included in a keto diet are:

• Cream
• Half-and-half
• Butter
• Greek yogurt and cottage cheese

Keto-friendly chocolate and sweets

The keto diet is restrictive, but that doesn't mean you can't have a little chocolate now and then. The key is to avoid chocolate with traditional sugars and opt for low-carb, high-cacao alternatives. Here are some keto-friendly chocolate options:

• ChocZero Keto Bark: This chocolate bar is high in fat (10 grams per bar) and low in carbs (2 grams of net carbs per bar). It's sweetened only with monk fruit and is a best-seller on Amazon.
• Indulge Keto Chocolate: This brand offers a naturally sweetened dark chocolate infused with premium nut butter, providing a delicious touch of high-quality fat to satisfy your sweet tooth while keeping you in ketosis.
• Lily's Sweets 70% Extra Dark Chocolate: With no added sugars and sweetened with stevia and erythritol, this bar has 19 grams of carbs and 17 grams of fat per serving, resulting in 4 grams of net carbs.
• ChocoPerfection Dark European Chocolate Bar: These bars contain no added sugars and are sweetened with erythritol and chicory root fiber. They have an impressive 14 grams of fibre, resulting in only 2 grams of net carbs per serving.
• Alter Eco Deep Dark Blackout Organic Chocolate Bar: With 85% cacao, this bar has double the amount of fat to carbs (22 grams to 11 grams). It also contains 5 grams of fibre and 6 grams of sugar, making it a great option for chocoholics.
• Lindt Excellence Bar 90% Cocoa Supreme Dark Chocolate: With 22 grams of fat and only 12 grams of carbs per serving, this Lindt bar is a keto-friendly option. It also has more fibre (5 grams) than sugar (3 grams), resulting in 7 grams of net carbs per serving.

In addition to chocolate, there are also keto-friendly sweets available. Here are some ideas for keto-friendly treats:

• Three-Ingredient Cheesecake Keto Fat Bombs: Cream cheese, peanut butter, chocolate chips, and a natural sweetener of your choice are all you need for these delicious cheesecake balls.
• Keto Cinnamon Sugar Donuts: With almond flour, xanthan gum, and almond milk, you can enjoy donuts while sticking to your keto diet.
• One-Minute Low-Carb Brownie: This quick and easy recipe will satisfy your sweet tooth in no time.
• Peanut Butter Balls: A keto-friendly take on peanut butter cups, made with sugar-free chocolate and peanut butter.
• Mini Cinnamon Roll Cheesecakes: These mini cheesecakes are the perfect make-ahead snack to enjoy throughout the week. They require at least two hours of chilling time.
• Keto Brownies: Almond flour and erythritol (a popular sugar alternative) are used to make these fudgy and delicious keto-friendly brownies.
• Sopapilla Cheesecake Bars: This keto-friendly version of the classic fried flatbread dessert combines all the beloved flavours into a cheesecake form.
• Brownie Cheesecake Bars: A decadent combination of two classic desserts—brownies and cheesecake—into one indulgent treat.
• Keto Chocolate Frosty Dessert: Think of this as a cross between chocolate mousse and ice cream. It's light, creamy, and can be stored in your freezer for whenever your cravings strike.
• Keto Chocolate Peanut Butter Hearts: Coconut flour thickens up the peanut butter centre of these treats, making them rich and preventing them from oozing when you bite into them.
• White Chocolate Peanut Butter Blondies: A low-carb version of blondies made with peanut butter and raw cocoa butter.
• Keto Espresso Chocolate Cheesecake Bars: These low-carb dessert bars combine the flavours of cheesecake and tiramisu, resulting in a delicious treat.
• Four-Ingredient No-Churn Ice Cream: Butter, heavy cream, vanilla extract, and a sugar-free sweetener are all you need to make this creamy ice cream that's perfect for storing in your freezer.
• Keto Chocolate Donuts: Make sure to use sugar-free chocolate chips for the glaze to ensure these donuts are 100% keto-friendly.
• Blueberry Lemon Cheesecake Bars: Imagine a decadent blueberry pie with a layer of creamy cheesecake and a buttery shortbread crust—a true dessert delight.
• Peanut Butter Mousse: A light and airy mousse made with simple ingredients like cream cheese, peanut butter, whipping cream, sugar, and chocolate chips.

Keto-friendly drinks

When following a keto diet, it's important to remember that water is the healthiest choice of drink. However, there are plenty of other keto-friendly drinks to choose from. Here are some ideas for keto-friendly drinks, besides water:

• Tea: Black tea, green tea, and white tea are all keto-friendly options. Tea is a natural option with less than 1 gram of carbs per cup and is essentially calorie-free.
• Coffee: Like tea, coffee can be consumed hot or iced and is a nearly calorie- and carb-free favourite.
• Herbal teas: Examples include hibiscus, chamomile, yerba mate, peppermint, and rooibos tea. Most herbal teas are low in carbs, but check the carb count of packaged tea products.
• Alternative diet sodas: While diet sodas like Diet Coke and Diet Pepsi are technically keto, they may not be the best choice due to their artificial sweeteners. Instead, opt for sodas made with naturally derived zero-calorie sweeteners like stevia or erythritol.
• Sparkling water: Many sparkling water options are flavoured but unsweetened, making them an excellent low-carb choice.
• Lemon and lime juices: Lemon and lime juices are low in carbs and can be added to plain water or other beverages.
• Vegetable juices: Some keto-friendly vegetables that can be juiced include leafy greens like kale and spinach. However, juicing removes most of the nutritious fibre from the veggies, so drinking the pulp is recommended.
• Milk alternatives: Unsweetened plant-based milk alternatives such as almond, coconut, and soy milk are keto-friendly.
• Energy drinks: Some energy drinks are keto-friendly, but many use artificial sweeteners. Choose energy drinks that are sweetened with natural sweeteners like stevia.
• Sports drinks: Sports drinks like Gatorade Zero and Powerade Zero are keto-friendly options, but they use artificial sweeteners. Alternatively, choose electrolyte powders sweetened with stevia that you can mix into water.
• Alcoholic beverages: Low-carb beer, hard seltzers, and hard liquor are all keto-friendly. Avoid mixed drinks, as they often contain sugar from soda or fruit juice.

Keto-friendly snacks

When it comes to keto-friendly snacks, it's important to choose options that are high in fat and protein but low in carbs. Here are some ideas for keto-friendly snacks:

• Red meat, poultry, and fish: Beef, pork, lamb, chicken, turkey, tuna, salmon, halibut, and shrimp are all keto-friendly options with zero grams of carbs.
• Natural fats: Butter and olive oil are keto-friendly and have zero grams of carbs.
• Eggs: Hard-boiled eggs are a great keto-friendly snack with only 1 gram of carbs.
• Cheese: Most cheeses have 1 gram of carbs and are a good source of fat and protein.
• Vegetables: Leafy greens, eggplant, cauliflower, broccoli, and tomatoes are all keto-friendly and have 1 to 5 grams of carbs.
• Nuts: Pecans, Brazil nuts, macadamia nuts, walnuts, hazelnuts, peanuts, almonds, and pine nuts are all keto-friendly, but some have higher net carb counts. Eat smaller portions to stay within the keto carb range.
• Avocados: Avocados are a keto-friendly fruit with 8.5 grams of carbs and 7 grams of fibre per 100 grams. They are packed with vitamins and healthy fats.
• Strawberries: Strawberries have 8 grams of carbs and 2 grams of fibre per 100 grams and are loaded with antioxidants and vitamin C.
• Starfruit: Starfruit has 7 grams of carbs and 3 grams of fibre per 100 grams and can be eaten as is or sliced and baked to make crispy low-carb chips.

Frequently asked questions