Brenda Khan
The ketogenic diet is a high-fat, moderate-protein, and very low-carbohydrate diet. It can be challenging to find keto-friendly snacks, especially if you don't have access to low-carb, high-fat foods. However, with some planning, there are plenty of delicious and nutritious options available. For a quick and easy snack, nuts are a great choice as they are loaded with heart-healthy fats and can be paired with fresh or lightly cooked vegetables. Avocados are another excellent option, providing healthy fats and essential nutrients, and can be enjoyed in various ways, such as guacamole or keto sushi rolls. For those with a sweet tooth, there are keto-friendly desserts like peanut butter cookies, keto chocolate chip cookies, and even homemade keto Snickers bars. So, whether you're craving something savoury or sweet, there are plenty of keto-friendly snacks to choose from that will keep you satisfied and on track with your diet.
| Characteristics | Values |
|---|---|
| Nutrient-rich | Avocados, salmon, shrimp, eggs, nuts, berries, peanut butter, cheese, and vegetables |
| High-fat | Avocados, salmon, shrimp, eggs, nuts, cheese, and yogurt |
| Low-carb | Vegetables, nuts, berries, cheese, eggs, meat, and fish |
| Portable | Guacamole, nuts, hard-boiled eggs, and jerky |
| Sweet | Peanut butter cookies, keto chocolate chip cookies, keto candy bars, and keto ice cream |
| Savory | Parmesan crisps, bacon-wrapped scallops, keto bread, keto tortilla chips, and kale chips |
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Keto-friendly fruits
The keto diet is a low-carb, high-fat diet that limits many fruits, but there are still plenty of fruits that can be enjoyed as part of the diet. Here are some keto-friendly fruits:
Avocados
Avocados are a great source of healthy fats, vitamins, minerals, and fiber. They are also low in net carbs, with around 8.5 grams of carbs and 7 grams of fiber per 100 grams. Avocados can be enjoyed in a variety of ways, such as on their own, with string cheese, or blended with unsweetened almond milk for a creamy frozen treat.
Olives
Olives are an excellent choice for a keto diet as they are higher in fat than carbs. They also contain many nutrients, such as antioxidants, monounsaturated fats, and vitamin E. A 100-gram serving of olives contains only 6 grams of carbs.
Tomatoes
Tomatoes are a low-carb fruit that can be easily incorporated into a keto diet. They are also low in calories and high in beneficial plant compounds, including lycopene, beta carotene, and naringenin. One cup of raw tomatoes contains about 7 grams of carbs and 2 grams of fiber.
Berries
Berries, including strawberries, raspberries, and blackberries, are keto-friendly fruits. They are low in carbs and high in fiber, as well as various micronutrients and antioxidants. For example, a 1-cup serving of strawberries provides just 11.7 grams of carbs and 3 grams of fiber.
Lemons
Lemons can be a great addition to a keto diet, with approximately 4-5.5 grams of net carbs and 1.5 grams of dietary fiber in each fruit. They are especially rich in pectin, a type of fiber that can help stabilize blood sugar levels, fight inflammation, and slow the growth of cancer cells.
Watermelon
Watermelon is a flavorful and hydrating fruit that can be added to a keto diet. It is relatively low in net carbs, with around 11-11.5 grams of carbs and 0.5 grams of fiber in a 1-cup serving. It is also rich in vitamins and minerals, including vitamin C, potassium, and copper.
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Nuts and nut butter
When choosing a nut butter, opt for products with minimal ingredients, ideally only roasted nuts. Avoid nut butters with added sugars or hydrogenated oils, as these can take you out of ketosis and reduce the many benefits of top-quality nut butters.
Some nut butters are more keto-friendly than others. Macadamia nut butter, for example, has a very low carb content compared to other nuts, and macadamia nuts contain manganese, an enzyme involved in antioxidant activity in the body. However, macadamia nuts and their butter can be expensive and difficult to find.
Walnut butter is another option with a high percentage of protein and fat compared to net carbs, although some may not enjoy its strong flavour. Almonds are another favourite, as they are naturally sweet and have an especially high percentage of protein. They are also rich in vitamin E, B vitamins, calcium, copper, magnesium, and iron.
Peanut butter is a classic and popular choice for keto dieters. It is rich in healthy fats, low in carbs, and high in protein. However, it is important to choose a peanut butter without added sugars or artificial sweeteners.
Nut butters can be used as a spread on keto-friendly bread, mixed into smoothies, or incorporated into low-carb desserts. They can also be used as a dip for vegetables or keto-friendly crackers.
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Vegetables and dips
Vegetables are an essential part of the keto diet, as they are low in carbs and high in fibre, which helps keep you full and aids digestion.
There are plenty of keto-friendly vegetables that can be used as dippers, such as celery sticks, cucumber sticks, broccoli, bell peppers, and snap peas.
A simple keto veggie dip can be made with a combination of fresh rosemary, dill, onion powder, garlic powder, black pepper, and salt. To make the base of the dip, use full-fat or light mayonnaise, and add sour cream for extra creaminess. For a thinner consistency, add a little water or milk. To make it spicier, add some cayenne pepper, chilli powder, or hot sauce to taste. This dip can also be used as a condiment for meats and other low-carb dishes.
Other keto-friendly dips include guacamole, which can be made by mashing avocado with lime juice, diced red onion, and salt and pepper. Fresh jalapeño can also be added for an extra kick. This can be eaten on its own or with sweet bell peppers, red radishes, celery, or broccoli for dipping.
Another option is a keto ranch dressing, which can be made with mayonnaise, sour cream, chives, parsley, dill, garlic powder, onion powder, salt, and pepper. This can be thinned out with low-carb almond or coconut milk to be used as a salad dressing.
Nuts and nut butters are also a great source of healthy fats and can be paired with fresh or lightly cooked vegetables. For example, try dipping raw carrots in almond butter or celery sticks in peanut butter.
Some other keto-friendly snacks that can be paired with dips include pork rinds, keto crackers and chips, zucchini chips, and keto bread.
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High-fat dairy
Dairy products are a great source of protein and fat, making them a good option for keto snacks. However, some people avoid dairy on keto due to the natural sugars present, which can affect ketosis. To avoid this, opt for full-fat dairy products as brands tend to add sugar to low-fat alternatives to compensate for the loss of flavour.
Cheese is a keto-friendly option as it contains zero carbohydrates and is high in fat and protein. A 1-ounce slice of cheddar cheese contains about 5 grams of saturated fat, so it should be consumed in moderation. Greek yoghurt is also a good option as it is higher in protein and lower in carbohydrates than regular yoghurt.
Cream and half-and-half are very low in carbs and high in fat, making them ideal for keto. However, they should be enjoyed in moderation. Butter is another good fat to include in your keto diet, as is ghee, a type of clarified butter commonly used in Indian cooking.
When choosing dairy products for keto snacks, it is important to check the ingredients for any added sugars or sweeteners. Some dairy products, such as ice cream and flavoured yoghurt, may contain added sugars that are not keto-friendly.
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Seafood
Fatty fish like salmon, sardines, mackerel, and albacore tuna are excellent choices, as they are high in omega-3 fats and may help manage blood sugar levels and lower insulin levels in people with diabetes. Salmon, in particular, is also high in B vitamins. Shrimp and lobster are also good options, providing a good balance of nutrients and very low carbohydrates. Aim to eat at least two 3-ounce servings of fatty fish weekly.
The pescatarian keto diet is a popular variation that combines the benefits of a keto diet with a pescatarian diet, which includes fish and seafood but excludes other animal products. This diet can be an excellent option for those who want to reap the benefits of a very low-carb approach while also obtaining their nutrition from plant-based foods, fish, and seafood.
In addition to fish and seafood, there are other keto-friendly foods that pair well with seafood dishes. Non-starchy vegetables like broccoli, cauliflower, green beans, bell peppers, zucchini, and leafy spinach are excellent choices as they are low in calories and carbohydrates while being packed with vitamins, minerals, and fiber. Avocados, nuts, seeds, and berries are also recommended as they are low in carbohydrates and provide healthy fats and nutrients.
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Frequently asked questions
Some quick keto snacks include nuts, hard-boiled eggs, and berries.
Avocados, salmon, and shrimp are all keto-friendly snacks that are high in fat.
Peanut butter cookies, keto chocolate chip cookies, and keto candy bars are all sweet treats that are keto-friendly.
Low-carb keto snacks include cucumber sushi, BLT egglets, and deli turkey wrapped in lettuce.
Bone broth, jerky made from grass-fed beef, and Greek yogurt are all keto-friendly snacks that are high in protein.
