Madeleine Hull
The ketogenic diet is notorious for being a diet that allows you to eat as much cheese, butter, and bacon as you like. While this isn't entirely true, there are still plenty of delicious snacks you can eat while following a keto diet. From cheese and nuts to boiled eggs and berries, there are plenty of options to keep you full and satisfied. So, if you're wondering what snacks you can eat on keto, read on for some tasty and keto-friendly ideas.
| Characteristics | Values |
|---|---|
| Fruits | Berries, avocado, lemon, lime |
| Vegetables | Bell peppers, red radishes, celery, broccoli, collard greens, fermented vegetables like pickles |
| Seafood | Shrimp, fish |
| Meat | Beef jerky, bacon, sliced deli meats like turkey, roast beef, ham |
| Dairy | Cheese, yoghurt, butter, cream cheese, bone broth |
| Nuts and seeds | Pecans, walnuts, macadamia nuts, pine nuts, Brazil nuts, hazelnuts, walnuts, pumpkin seeds, sesame seeds, hemp seeds, flax seeds, sunflower seeds, chia seeds |
| Others | Olives, dark chocolate, eggs, cauliflower rice, keto sushi rolls, guacamole |
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What You'll Learn
Keto-friendly fruits
The keto diet is a low-carb, high-fat diet that limits many fruits. However, some fruits are suitable for a keto diet, including:
Avocados
Avocados are a great source of healthy fats and are 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. They are also a good source of vitamin K, folate, vitamin C, and potassium.
Olives
Olives are high in fat and low in carbs, with ten large olives containing only 2.7 grams of carbs. They are also a good source of antioxidants, monounsaturated fats, and vitamin E. The healthy fats in olives are linked to heart health benefits, and the antioxidants may help protect against chronic diseases.
Tomatoes
Technically a fruit, tomatoes are low in carbs and calories and high in beneficial plant compounds, including lycopene, beta carotene, and naringenin. They are also a good source of antioxidants and essential vitamins and minerals such as potassium and folate.
Berries
Berries, including strawberries, blueberries, raspberries, and blackberries, are low in carbs and high in fibre and sweet flavour. They are also an excellent source of micronutrients, including vitamin C, manganese, and folate. In addition, berries contain antioxidants such as anthocyanins, ellagic acid, and procyanidins.
Lemons and Limes
Lemons and limes are low in carbs and a great source of vitamin C. Lemons are also rich in pectin, a type of fibre that can help stabilize blood sugar levels, fight inflammation, and slow the growth of cancer cells.
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Nuts and seeds
Almonds are a popular choice, as they are high in vitamin E, which acts as an antioxidant and protects cells from damage. They can be eaten as a snack, added to keto-friendly trail mix, or ground up and used in keto baked goods.
Macadamia nuts are also a good option, as they are very high in fat, making them perfect for the keto diet. They have been shown to reduce LDL (bad) cholesterol levels and increase HDL (good) cholesterol. They can be eaten as a snack or used in keto-friendly recipes as milk, butter, or flour.
Pecans are another keto-friendly nut, as they are high in fat and may help reduce insulin levels, which can aid in weight loss. They can be enjoyed as a snack or used as a crunchy, low-carb crust for fish or chicken.
Other keto-friendly nuts and seeds include walnuts, Brazil nuts, hazelnuts, pumpkin seeds, hemp seeds, chia seeds, and flax seeds. These can be eaten as snacks, added to smoothies or protein shakes, or used in keto-friendly recipes.
It is important to remember that even with keto-friendly nuts and seeds, attention should be paid to serving sizes to ensure the diet remains effective. Additionally, some nuts and seeds have higher carbohydrates than others, so it is good to know which ones to focus on and which to enjoy in moderation.
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Cheese
Some of the best keto-friendly cheeses include:
- Cheddar: This cheese has one of the highest fat contents and one of the lowest carb counts. It also has a low melting point, making it versatile for various keto recipes.
- Goat Cheese: Goat cheese, or chevre, is a great option for those on the keto diet as it is carb-free and low in lactose, making it easier to digest. It has a creamy texture and a tangy, earthy flavour.
- Blue Cheese: Blue cheese is unique in its deep, rich flavour and creamy texture. It is low in net carbs and free from non-keto ingredients, making it a great addition to salads, dips, or sauces.
- Gouda: Gouda is a smokey-flavoured, yellow cheese that is low in carbs and high in fats. It has a low melting point, making it perfect for keto pizzas, burgers, or mac and cheese.
- Cream Cheese: Cream cheese is a soft and mild-flavoured cheese that can be enjoyed on its own or added to various low-carb dishes. It is a versatile ingredient often used in dips, sauces, and keto fat bombs.
It is important to note that low-fat, reduced-fat, or non-fat cheeses should be avoided on a keto diet as they often contain more lactose and carbohydrates, which can interfere with ketone production. Processed cheeses, such as American cheese, spray cheese, and flavoured cheese spreads, are also not recommended due to their inflammatory additives and ingredients.
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Meat and fish
Meat and poultry are considered staple foods on the keto diet because they contain no carbohydrates and are rich in B vitamins and minerals, including potassium, selenium, and zinc. Lean meats, such as chicken, beef, and pork, are good sources of protein and can help you feel fuller for longer. Fatty cuts of meat, like bacon and sausage, are also allowed on keto, but they should be consumed in moderation as they may raise the risk of certain types of cancer and heart disease.
Fish and seafood are also excellent choices for keto snacks as they are naturally lean and high in protein, omega-3 fatty acids, and other essential nutrients. Salmon is the most common variety used in keto diets due to its high levels of omega-3 fatty acids and protein. Other good options include sardines, mackerel, tuna, shrimp, scallops, and lobster. These seafood options are very low in carbohydrates, making them perfect for a keto diet.
When choosing meat and fish snacks for a keto diet, it is important to prioritize fresh and unprocessed options as they are generally healthier and more nutritious. Additionally, consider including a variety of non-starchy vegetables, healthy fats, and high-fat dairy products to ensure a well-rounded and nutritious keto snack routine.
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Sweet treats
While the keto diet may conjure up images of a life devoid of sweet treats, this is far from the truth. In fact, there are plenty of sweet snacks that are keto-friendly and will satisfy your sugar cravings.
One option is to reach for some berries, such as strawberries, blueberries, raspberries, or blackberries. These fruits are low in carbs, high in fiber, and naturally sweet. Avocados, too, can provide a creamy and nutritious treat, loaded with healthy fats and fiber. For an extra kick of flavor, try squeezing some lemon or lime juice onto your avocado—a zesty and low-carb option.
If you're craving something richer, dark chocolate can be a keto-approved treat, as long as it doesn't contain any added sugar. Look for options that use sweeteners like Monk Fruit Extract, which provide sweetness without the carbs. And if you're in the mood for a chocolate chip cookie, there are keto-friendly options available that use flour substitutes like almond flour and sugar substitutes.
For a refreshing snack, try making your own keto-friendly sorbet. Blend frozen berries with coconut milk and a touch of sweetener, then freeze to create a creamy and fruity treat. You can also experiment with making your own keto-friendly ice cream, using ingredients like heavy whipping cream, egg yolks, and sugar-free sweeteners.
Lastly, don't forget that string cheese or cheese wedges can be a tasty and portable snack option. Opt for full-fat varieties to align with the keto diet's emphasis on healthy fats. So, the next time your sweet tooth acts up, remember that there are plenty of keto-friendly options to satisfy your cravings without compromising your dietary goals.
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Frequently asked questions
Fruits that are keto-friendly include berries (strawberries, blueberries, raspberries, blackberries), avocados, and citrus fruits like lemon and lime.
Some high-fat, high-protein snacks include hard-boiled eggs, beef jerky, cheese (especially full-fat varieties like cheddar, parmesan, and gouda), nuts (pecans, macadamia nuts, walnuts), and seeds (pumpkin seeds, sunflower seeds, chia seeds).
Yes, dark chocolate without added sugar is a keto-friendly option for satisfying your sweet tooth. You can also find keto-approved chocolate chip cookies made with almond flour and sugar substitutes.
