Jeffrey Salazar
When hunger strikes at night, it can be challenging to find snacks that align with a keto diet. Eating large amounts of carbohydrates before bed can negatively impact sleep quality by extending the time it takes to fall asleep. However, there are plenty of keto-friendly snacks that can satisfy cravings without disrupting ketosis. Planning ahead by meal prepping or stocking up on pre-packed keto options can help curb cravings while adhering to the keto diet. This includes snacks that are low in calories, low in carbohydrates, and nutrient-dense, such as hard-boiled eggs, avocado, Greek yogurt with berries, keto bread with butter, peanut butter with celery, cheese, nuts, seeds, and more. For those with a sweet tooth, there are keto-approved desserts and treats made with sugar substitutes like stevia or monk fruit.
| Characteristics | Values |
|---|---|
| Type of food | Savory or sweet |
| Examples of savory foods | Pork rinds, beef jerky, turkey jerky, chicken jerky, wild game jerky, salmon jerky, deli meat, cured meat, salami, pepperoni, low-carb bread with butter, peanut butter with celery, hard-boiled eggs |
| Examples of sweet foods | Chocolate chip cookie dough fat bombs, peanut butter marbled brownie, "nice" cream, heavy cream, berries with sugar-free syrup, stevia-sweetened keto treats, monk fruit-sweetened keto treats, HighKey Mini Cookies |
| Examples of foods with no specific taste | Avocado, Greek yogurt, aged cheeses such as cheddar, gouda, gruyere, goat cheese, blue cheese |
| Nutritional value | Low-calorie, low-carb, nutrient-dense, fiber-rich, protein-rich |
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What You'll Learn
Hard-boiled eggs
- Allow the eggs to boil for about 30 seconds. This will help firm up the outer layer of the egg whites.
- Lower the heat to keep the water at a gentle simmer; 180 to 190 F or 82 to 88 C is an ideal temperature.
- Let the eggs simmer gently in this low-temperature water until they reach the desired level of doneness, typically around 10 to 12 minutes, depending on your preference.
- Once cooked, remove the eggs from the water and place them in a bowl of ice water to stop the cooking process and make peeling easier.
You can also make devilled eggs with your hard-boiled eggs. Simply remove the shells, put the eggs in a bowl, and add butter to taste. Chop the eggs and mix them with the butter. You can also add a slice of keto bread with more butter on the side.
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Avocado
A whole avocado contains 17 g of carbs, 14 g of fibre, and 30 g of fat. Per 100 g, avocados contain 1.9 g of protein, 1.9 g of carbohydrates, and 19.7 g of fat. Avocados are also a good source of healthy monounsaturated and polyunsaturated fats, with 5 g and 1 g, respectively.
When eating avocados on a keto diet, you can eat them on their own, or include them in dishes such as salads, soups, desserts, sauces, and the famous guacamole. You can also blend them into a smoothie, or make avocado toast.
As avocados are nutrient-dense and low in calories, they are a good option for a late-night snack when hunger strikes. Half an avocado can be enough to curb late-night cravings, and they are a good source of fibre and a little protein.
It is important to plan ahead when following the keto diet, and late-night snacks are no exception. Meal prepping or stocking up on pre-packed keto options will help you stay on track with your keto goals.
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Cheese
Goat cheese is an excellent choice for keto dieters. It contains zero carbs and offers 103 calories, 8 grams of fat, and 6 grams of protein per ounce. Goat cheese is also easier to digest because it contains less lactose than cow's milk. Blue cheese is another good option, with 74 calories, 0.5 grams of carbs, 4.5 grams of protein, and 6 grams of fat per slice. Other keto-friendly cheeses include cheddar, gouda, and gruyere.
When choosing cheese for the keto diet, it is best to buy whole blocks of full-fat cheese to avoid added starches and sweeteners that can increase the carb count. Soft and semi-soft cheeses tend to have more lactose, while semi-hard and hard cheeses usually have less. Therefore, softer cheeses like cottage cheese, cream cheese, and ricotta cheese should be avoided. Processed cheeses should also be avoided due to their unhealthy ingredients.
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Nuts and seeds
However, not all nuts and seeds are created equal in terms of their keto-friendliness. While some are keto staples, like macadamia nuts and walnuts, others have a surprisingly high carb count. For example, pistachios, peanuts, and almonds are healthy snacks but have a higher carb count that could kick you out of ketosis.
Some of the best keto-friendly nuts and seeds include macadamia nuts, walnuts, Brazil nuts, pumpkin seeds, hemp seeds, and sesame seeds. Macadamia nuts are native to Australia and are known for their high healthy fat content, providing a high-calorie count to keep you fuller for longer. Black walnuts have the lowest carbs per calorie and per gram. Brazil nuts are a good option as they are harder to overindulge in, as most people tend to only grab a few to snack on. Pumpkin seeds are a great addition to your diet, keto or not, as they are a reliable source of magnesium, iron, and omega-3 and omega-6 fatty acids, as well as being packed with fiber. Hemp seeds are derived from the Cannabis sativa plant and provide a range of benefits, including being a good source of plant-based protein and improving gut and skin health and digestion. Sesame seeds have zero net carbs per gram and are a tasty snack option.
When choosing nuts and seeds for a keto diet, it is important to be mindful of serving sizes and nutritional content. While they are a healthy snack option, it is easy to overindulge, and some nuts and seeds can have more carbs than expected.
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Beef jerky
When following a keto diet, it is important to plan ahead to ensure you have keto-friendly snacks available when hunger strikes. Beef jerky is a convenient option as it can be purchased ready-made or made at home with minimal ingredients and preparation.
Purchasing Beef Jerky
There are several options available for purchasing keto-friendly beef jerky. For example, KETO CARNE beef jerky is a popular option that is handcrafted in small batches with simple, natural ingredients and zero carbs and sugar. It is a healthy and tasty snack option that can be easily purchased online and enjoyed on the go.
Making Beef Jerky at Home
If you prefer to make your own beef jerky, there are several simple recipes available that only require a few basic ingredients and an oven. The key steps in preparing beef jerky include thinly slicing the beef, seasoning it, and baking it at a low temperature for several hours.
One recipe suggests using flank steak and slicing it against the grain into thin, 2-inch-wide strips. You can then season the strips with salt, pepper, onion powder, and cayenne pepper before baking. This recipe produces jerky that is chewier and tastier than many commercial versions, and it can be stored in an airtight container in the fridge for up to 4 days or frozen for up to three months.
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Frequently asked questions
Some keto-friendly late-night snacks include:
- Cheese (cheddar, gouda, goat cheese, blue cheese, etc.)
- Nuts and seeds (almonds, walnuts, pecans, pumpkin seeds, sunflower seeds, etc.)
- Hard-boiled eggs
- Low-carb bread with butter
- Peanut butter with celery
- Greek yogurt
- Jerky (beef, turkey, chicken, salmon, etc.)
- Pork rinds
Here are some tips to manage hunger at night while on keto:
- Plan ahead by meal prepping or stocking up on pre-packed keto snacks.
- Include fibre and protein in your keto snacks, as these are highly satiating nutrients.
- Avoid high-carb snacks like chips or crackers, as they can negatively impact your sleep quality by spiking your blood sugar before bed.
- Drink coffee or butter-infused beverages to curb your hunger.
Some keto-friendly foods that can help prevent night-time hunger include:
- Fish and shellfish (salmon, sardines, mackerel, etc.)
- Peppers (bell peppers, jalapeños, poblanos, etc.)
- Summer squashes (yellow squash, zucchini)
- Avocados
- Meat (salami, pepperoni, bacon)
