Keto Diet At Work: Smart Snacking Strategies

The ketogenic diet is a high-fat, low-carbohydrate, and moderate-protein diet. It involves drastically reducing your carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis, where it becomes incredibly efficient at burning fat for energy.

The keto diet can be challenging, especially when it comes to figuring out what to eat when you're not at home. Here are some keto-friendly foods that you can eat at work:

- Meat and poultry: Chicken, pork, steak, lamb, bacon, turkey, ham, and sausage.

- Fatty seafood: Salmon, tuna, sardines, and other fatty fish.

- Eggs: Whole eggs are best, as most of the nutrients are found in the yolk.

- Dairy: Cheese, cream, butter, and high-fat yogurt.

- Nuts and seeds: Almonds, macadamia nuts, walnuts, pumpkin seeds, and flaxseeds.

- Low-carb vegetables: Broccoli, cauliflower, zucchini, bell peppers, spinach, and avocado.

- Berries: Blackberries, raspberries, and strawberries.

- Beverages: Unsweetened coffee, tea, and sparkling water.

Keto-friendly snacks: nuts, seeds, boiled eggs, berries, dark chocolate, etc

When following a keto diet, it's important to eat foods that are high in fat and low in carbs. Here are some keto-friendly snacks that fit the bill:

Nuts and Seeds

Nuts and seeds are excellent sources of healthy fats, protein, fiber, vitamins, and minerals. They are also very low in net carbs, which makes them perfect for a keto diet. Some of the best nuts and seeds for keto include:

• Macadamia nuts
• Pecans
• Brazil nuts
• Walnuts
• Almonds
• Hazelnuts
• Pine nuts
• Chia seeds
• Flax seeds
• Hemp seeds
• Sesame seeds
• Sunflower seeds

Boiled Eggs

Eggs are a great source of protein and contain less than 1 gram of carbs per large egg. They are also very filling and can help trigger hormones that increase feelings of fullness. Boiled eggs are a convenient and portable snack option for those following a keto diet.

Berries

While most fruits are too high in carbs for a keto diet, berries are an exception. They are low in carbs and high in fiber and antioxidants, which may help reduce inflammation and protect against disease. Some of the best berries for keto include:

• Raspberries
• Blackberries
• Strawberries
• Blueberries

Dark Chocolate

Dark chocolate with a minimum of 70% cocoa solids is a delicious and keto-friendly treat. It contains flavanols, which may help reduce the risk of heart disease by lowering blood pressure and keeping arteries healthy. However, it's important to consume dark chocolate in moderation as part of a keto diet.

Keto-friendly beverages: black coffee, tea, sparkling water, dry wine, etc

When following a keto diet, it's important to stay hydrated, and water is the best beverage to help you do that. It has no carbs and is a great thirst quencher. You can also opt for sparkling water or seltzer, which are carbonated and can be flavoured but are usually unsweetened.

Tea and coffee are also keto-friendly, but be sure to drink them without any added sugar. You can add heavy cream to your tea or coffee to help you hit your calorie goals. You can also add butter or ghee to your coffee, which will give you energy and make you feel full.

If you're looking for something with flavour, there are keto-friendly options like Zevia Zero Calorie Soda, which is sweetened with stevia or erythritol, a sugar alcohol derived from corn. You can also try unsweetened plant-based milk, such as almond or coconut milk.

For a treat, you can also drink alcohol on the keto diet, but it's important to choose your drinks wisely. Dry red and white wine is fine in moderation, and hard liquors like vodka, whiskey, rum, and tequila are naturally carb-free. Beer is generally not recommended on a keto diet because it's high in carbs, but there are a few low-carb options, including Budweiser Select 55, Michelob Ultra, and Miller 64.

Keto-friendly breakfasts: egg muffins, milkshakes, chia pudding, pancakes, etc

Keto-friendly breakfasts

Egg muffins

A great time-saving option, egg muffins are convenient, easy to make, and perfect for on-the-go adults and kids. You can make them ahead of time and store them in the refrigerator for up to 3-4 days or freeze them for up to 3 months. Here's a simple recipe:

• Preheat the oven to 350°F (175°C).
• Line a muffin tin with paper baking cups, grease a silicone muffin tin with butter, or use a non-stick muffin tin.
• Add chopped scallions and cooked bacon or salami to each muffin cup.
• Whisk together eggs, pesto (optional), salt, and pepper.
• Add shredded cheddar cheese to the egg mixture and combine.
• Pour the egg mixture evenly into each muffin cup.
• Bake for 15–20 minutes, depending on the size of the muffin tin, until set. Enjoy two muffins per serving, warm or cold.

Milkshakes

A keto chocolate milkshake is a great option for those with a sweet tooth. It's creamy and thick, and you won't believe it's low carb! Here's what you'll need:

• Milk of your choice (unsweetened coconut milk, almond milk, or any other low-carb milk).
• Cocoa powder (unsweetened).
• Granulated sweetener of your choice (erythritol, monk fruit sweetener, or allulose).
• Keto vanilla ice cream.
• Whipped cream (optional).
• Blend together the milk, cocoa powder, and sweetener until combined.
• Add the ice cream and blend once more.
• Transfer into a tall glass and top with whipped cream (if desired). Serve immediately.

Chia pudding

Chia pudding is a perfect breakfast option that is quick and easy to make. It's also dairy-free and can be customised with your favourite toppings. Here's a simple recipe:

• Add almond milk (unsweetened vanilla or plain), a keto sweetener (such as monk fruit sweetener), and vanilla extract (optional) to a blender and pulse to combine.
• With the blender running, drizzle in warmed coconut oil (or MCT oil). This step helps the coconut oil emulsify and not solidify as it mixes into the cold milk.
• Add chia seeds and pulse to combine. Allow the mixture to sit and rest for about 10 minutes so that the chia seeds can start absorbing the liquid.
• Pulse again to break up the chia seeds and prevent clumping. Repeat this step a few times until the pudding starts to thicken.
• Pour the chia seed pudding into storage jars and top with your favourite toppings, such as berries, nuts, seeds, nut butter, coconut, or dark chocolate.

Pancakes

These keto pancakes are thick, fluffy, and only need 5 simple ingredients. They are naturally gluten-free and can be customised with various mix-ins. Here's how to make them:

• In a large bowl, whisk together almond flour, salt, room temperature eggs, keto maple syrup, and water until a smooth batter remains.
• Grease a large non-stick pan or skillet and place it over medium heat.
• Once hot, pour about 1/4 cup of batter into the pan and cover with a lid. Cook the pancakes for 3-4 minutes or until bubbles form around the edges.
• Remove the lid, flip the pancakes, and cook for another 1-2 minutes with the lid on.
• Serve the pancakes immediately, or store them in the refrigerator for up to a week. You can also freeze leftover pancakes for up to 6 months.

Keto-friendly lunches: lettuce wraps, stuffed avocados, stuffed peppers, frittata, etc

Keto-friendly lunches

Lettuce wraps

Lettuce wraps are a great option for a keto lunch. They are easy to make, fun to eat, and can be filled with a wide variety of ingredients. You can use different types of lettuce or cabbage as a wrap and fill it with meat, fish, or tofu. Some popular combinations include:

• Asian lettuce cups with spicy ground turkey
• Shrimp salad wraps
• Thai turkey lettuce wraps
• Tuna salad lettuce wraps
• Buffalo turkey lettuce wraps
• Spicy shredded chicken lettuce wrap tacos
• Shrimp cocktail lettuce cups
• Ground beef gyro meatball lettuce wraps

Stuffed avocados

Avocados are a perfect keto-friendly lunch option as they are creamy, tasty, and rich in healthy fats. You can stuff them with various ingredients such as:

• BLT (bacon, lettuce, and tomato)
• Crab or shrimp salad
• Chicken or tuna salad
• Taco meat and taco seasoning
• Slaw or pulled pork
• Chicken, shrimp, cucumber, bell peppers, olives, feta cheese, and olive oil

Stuffed peppers

Stuffed peppers are a healthy and filling keto lunch option. You can use bell peppers of different colours and fill them with ground beef, cauliflower rice, and cheese. You can also add other ingredients like onion, canned diced tomatoes, and taco seasoning. The peppers are baked in the oven until they are soft and filled with flavour.

Frittata

A frittata is a great make-ahead lunch option. You can make a pizza frittata by adding marinara sauce, shredded mozzarella, and pepperoni. Frittatas are also versatile, and you can add various ingredients like vegetables, meat, or cheese to suit your taste.

Keto-friendly dinners: cauliflower crust pizza, chicken salad, beef stew, keto taquitos, etc

Cauliflower Crust Pizza

This pizza is a delicious gluten-free, low-carb option for a keto diet. The crust is made from cauliflower, eggs, cheese, and a few spices. You can buy pre-made cauliflower pizza crusts, but they often contain corn or potato starch as the main ingredient. Making your own ensures the crust is fresh and free from unnecessary additives.

To make the crust, you'll need:

• Cauliflower florets (1.5 lbs)
• Cheese (shredded or soft)
• Egg
• Italian seasoning
• Salt and pepper

How to Make the Crust:

• Grate the cauliflower florets to make cauliflower rice using a food processor or box grater.
• Microwave or sauté the cauliflower rice for about 5 minutes to soften it.
• Drain the cauliflower rice by squeezing it in a nut milk bag or dish towel to remove all moisture.
• Mix the cauliflower rice, cheese, egg, and seasonings in a large bowl.
• Shape the dough into an even circle on a baking sheet.
• Bake at 400°F for 25 minutes.

Once the crust is baked, add your favourite toppings and bake for an additional 10 minutes.

Chicken Salad

This chicken salad is a perfect keto lunch option and can be eaten with a fork, in a lettuce wrap, or on top of sliced cucumber.

You'll need:

• Shredded chicken
• Mayonnaise
• Mustard
• Hard-boiled eggs
• Dill pickles
• Minced onion
• Chopped pecans
• Fresh dill
• Vinegar
• Salt and pepper

How to Make the Chicken Salad:

• Cook the chicken and shred it.
• Chop the boiled eggs, pickles, pecans, and onion.
• In a bowl, mix the mayonnaise, mustard, pickles, pecans, onion, dill, and vinegar.
• Add the shredded chicken to the mixture and stir well.
• Season with salt and pepper as needed.
• Chill the chicken salad for at least an hour before serving.

Beef Stew

This hearty and comforting keto beef stew is made in the classic style with tender chunks of beef and vegetables in a rich, savoury broth.

You'll need:

• Beef stew meat (2 lbs, cut into 1-inch chunks)
• Avocado or olive oil
• Celery
• Fresh rosemary or thyme
• Tomato paste
• Garlic
• Zucchini
• Turnip
• Carrot (optional)
• Glucomannan or xanthan gum

How to Make the Beef Stew:

• Pat the beef dry and season with salt and pepper.
• In a Dutch oven over medium heat, brown the beef in batches in oil until nicely browned on all sides.
• Remove the beef and add the onion and celery, sautéing until tender.
• Stir in the rosemary, tomato paste, and garlic, cooking until fragrant.
• Add red wine and cook until reduced by half.
• Stir in beef broth and bring to a simmer.
• Add the beef back to the pot, cover, and transfer to an oven preheated to 325°F. Cook for 1 hour.
• Remove from the oven, add the zucchini, turnip, and carrots.
• Return to the oven and cook for an additional 30-45 minutes until tender.
• Thicken the broth by pushing the meat and vegetables to the side and whisking in glucomannan or xanthan gum.

Keto Taquitos

A creative twist on traditional taquitos, these keto-friendly treats use cheese instead of corn tortillas.

You'll need:

• Extra-virgin olive oil
• Onion, finely chopped
• Garlic cloves, minced
• Freshly chopped cilantro
• Shredded Monterey jack
• Sour cream (optional)

How to Make Keto Taquitos:

• Preheat the oven to 375°F and line two baking sheets with parchment paper.
• In a skillet over medium heat, heat oil and add onion. Cook until slightly soft.
• Add garlic, cilantro, and spices, cooking until fragrant.
• Add chicken and enchilada sauce, bringing the mixture to a simmer.
• Stir in cilantro and season with salt.
• Make the taquito shells by mixing the cheeses in a bowl and dividing the mixture into twelve 3 ½" piles on the prepared baking sheet.
• Bake until the cheese is melted and slightly golden, about 10 minutes.
• Let cool for 2-4 minutes, then peel the shells off the parchment.
• Add a small pile of chicken to each shell and roll tightly.
• Garnish with cilantro and serve with sour cream for dipping.

Frequently asked questions