Brenda Khan
The keto diet is notoriously strict, but that doesn't mean you can't enjoy some tasty treats. From savoury to sweet, there are plenty of options to snack on that won't compromise your diet. The key is to look for low-carb, high-fat foods. For savoury treats, nuts, pork rinds, shrimp, and fermented vegetables are all keto-friendly. If you're craving something sweet, there are plenty of keto dessert options, including brownies, pancakes, mug cakes, doughnuts, and even keto chocolate bars and ice cream. You can also get creative with avocado, which is a keto-friendly fruit, and turn it into a creamy frozen treat or some guacamole.
| Characteristics | Values |
|---|---|
| Fats | Avocados, nuts, peanut butter, cream cheese, full-fat crème fraiche, pork rinds, bone broth, coconut milk, heavy cream, butter, oils, meat, fish |
| Carbohydrates | Very low |
| Proteins | Hard-boiled eggs, meat, fish |
| Vegetables | Bell peppers, radishes, celery, broccoli, cauliflower, zucchini, cucumber, fermented vegetables (e.g. pickles), seaweed |
| Fruits | Avocado, strawberries, blackberries, raspberries, blueberries, starfruit |
| Sweeteners | Sugar-free whipped cream, stevia, erythritol |
| Dairy | Cheese, yogurt, butter |
| Treats | Keto pancakes, keto brownies, keto doughnuts, keto chocolate cake, keto ice cream, keto mug cake, keto cheesecake, keto cookies, keto chocolate chip cookies, keto peanut butter sandies, keto chocolate, keto candy bars, keto Oreo cookies |
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What You'll Learn
Keto-friendly fruits and vegetables
While on a keto diet, it is important to consume low-carbohydrate fruits and vegetables. Here is a list of keto-friendly fruits and vegetables:
Fruits
- Avocados are biologically considered a fruit and are a great source of healthy fats, vitamins, and fiber.
- Olives are high in fat and low in carbs, and they provide many nutrients such as antioxidants, monounsaturated fats, and vitamin E.
- Tomatoes are low in calories and carbs, and high in beneficial plant compounds such as lycopene, beta carotene, and naringenin. They also provide essential vitamins and minerals.
- Lemons are a great addition to a keto diet, with approximately 4-5.5 grams of net carbs and 1.5 grams of dietary fiber. They are rich in pectin, a type of fiber associated with health benefits.
- Strawberries are low in carbs and high in fiber, with 11.7 grams of carbs and 3 grams of fiber per cup. They are also an excellent source of vitamin C, manganese, and folate.
- Cantaloupe melon is a good source of essential nutrients in a low-carb serving. One cup of diced melon has 12.7 grams of carbs.
- Watermelon 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.
- Peaches should be consumed in moderation due to their higher carb content, but they are a good source of vitamins A and C, as well as boron, which contributes to bone health.
- Berries, in general, are considered keto-friendly and are loaded with antioxidants.
Vegetables
- Leafy greens such as spinach, kale, lettuce, and arugula are some of the best vegetables for keto. They are low in carbs and provide various health benefits, such as slowing cognitive decline and protecting against heart disease.
- Zucchini is a versatile low-carb vegetable with only 2.4g net carbs per cup. It can be used to make noodles, casseroles, bread, or simply enjoyed cooked.
- Cauliflower is a very popular keto vegetable with just 3.2g net carbs per cup. It can be used as a rice or potato substitute and is very versatile.
- Broccoli is another versatile keto vegetable that holds up well to roasting, soups, and stir-fries.
- Bell peppers have 3.6g net carbs per cup and are a great keto-friendly option to add colour and flavour to your meals.
- Brussels sprouts, when prepared well, can be tasty and have 4.6g net carbs per cup.
- Cabbage is a keto-friendly vegetable with 3g net carbs per cup, adding fiber and a hearty texture to dishes.
- Eggplant has 2.3g net carbs per cup and is a tasty addition to Italian dishes or on its own.
- Mushrooms have 2.2g net carbs per cup and are a great low-carb option to bulk up sauces and soups.
- Green beans are keto-friendly with 4.3g net carbs per cup and can be used in sides or holiday dishes.
- Cucumber is a refreshing keto vegetable with 1.6g net carbs per 1/2 cup, perfect for appetizers and sides.
Remember, it is important to practice portion control with fruits, even those considered keto-friendly, to stay within the carb limits of a keto diet. Additionally, starchy vegetables like corn, green peas, and white potatoes should be limited due to their higher carbohydrate content.
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Nuts and nut butter
Nuts are loaded with heart-healthy fats, and research suggests that regularly eating nuts may improve insulin sensitivity and increase satiety, which could potentially help with weight loss. When it comes to nut butter, it's important to check the ingredients list carefully and opt for those with fewer ingredients. Avoid nut butters with added sugars or hydrogenated oils, as these can take you out of ketosis and reduce the benefits of top-quality nut butter.
Some of the best nuts for the keto diet include almonds, cashews, Brazil nuts, pistachios, walnuts, and pecans. These nuts are not only keto-friendly but also packed with nutrients and health benefits. For example, cashews and pistachios have a 46% fat content, while macadamia nuts boast an impressive 76% fat content. Macadamia nuts are also a good source of manganese, an important mineral and enzyme involved in antioxidant activity in the body. However, macadamia nut butter can be expensive and hard to find.
When it comes to nut butter, there are a few options that are particularly keto-friendly. Firstly, macadamia nut butter stands out due to its low carb content and high levels of healthy fats and minerals. Coconut butter is another good option, as coconut fat is rich in medium-chain triglycerides (MCTs), a form of saturated fatty acids that provide an excellent fuel source for the body. However, some people may not enjoy the taste of coconut butter in sweet applications as it doesn't taste like butter made from other nuts. Pili nut butter is another tasty option that won't compromise ketosis.
While peanut butter is a popular choice, it's important to note that it has a high omega-6:3 ratio, and most brands add sugar, which can quickly take you out of ketosis. If you're a fan of peanut butter, look for brands with minimal ingredients, such as Smuckers Naturals, which contains just peanuts and salt. Alternatively, you can grind your own peanut butter to ensure it aligns with your keto diet.
In addition to nuts and traditional nut butter, seeds and seed butter can also be a great keto-friendly option. Seeds like hemp, sunflower, and pumpkin seeds can be made into nutritious seed butter. Sacha inchi, a seed native to the Amazon rainforest highlands, is another alternative with an impressive omega-6:3 ratio.
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Keto desserts
Sticking to a keto diet doesn't mean you have to miss out on sweet treats. There are plenty of indulgent keto desserts that are low in carbs and high in fats, which are perfect for curbing your cravings. Here are some ideas for keto-friendly treats:
Keto brownies and bars
You can make delicious keto brownies using nut butter, courgette, cacao, and almond flour. Alternatively, try a crustless cheesecake brownie or a cheesecake with a chocolate crust and creamy mint filling. These bars are similar to Thin Mints and are bright, refreshing, and full of fats but low in carbs.
Keto cookies and cakes
Try keto chocolate cake with a cup of tea, made with almond flour, eggs, and cacao, and topped with a yogurt-based topping. You can also make keto-friendly cookies, such as magic keto cookies, keto chocolate chip cookies, and keto peanut butter sandies. For a quick treat, a keto mug cake is ready in just six minutes and is like a massive chocolate cup.
Keto ice cream and frozen treats
Make your own keto-friendly ice cream with just four ingredients, including coconut milk and nut butter. Alternatively, freeze sliced avocado and blend it with a splash of unsweetened almond milk to create a creamy frozen treat.
Keto snacks and treats
If you're looking for something smaller, there are plenty of keto-friendly snacks that can curb your sweet tooth. These include fat bombs, which come in various flavors such as cookies and cream, peanut butter cup, and cookie dough. You can also make keto tortilla chips, keto sushi rolls, or pork rinds. For a healthier option, try fermented vegetables like pickles, or pair fresh or lightly cooked vegetables with your favorite nut butter.
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Keto snacks
The ketogenic diet can be challenging, but there are plenty of delicious keto-friendly snacks to keep you satisfied. Here are some ideas for treats that will curb your cravings while adhering to your keto diet:
Savoury Snacks
Nuts are a fantastic option for keto dieters as they are loaded with heart-healthy fats and have the potential to aid in weight loss. Almonds, cashews, Brazil nuts, pistachios, walnuts, and pecans are all great choices for a keto-friendly trail mix. You can buy pre-packaged mixed nuts or create your own unique mix. Just be sure to check the labels for any added ingredients that may not fit your diet plan.
Fermented vegetables like pickles are another excellent keto snack option. Research suggests that consuming fermented foods containing beneficial bacteria is linked to improved digestive function and a reduced risk of diabetes and heart disease. You can purchase fermented vegetables or make your own at home. Try pairing your veggies with herbed full-fat crème fraiche for an extra fatty kick.
For a quick and easy snack, half an avocado on its own or with a piece of string cheese is a tasty option. Avocados are packed with healthy fats, fibre, and essential nutrients. If you're feeling adventurous, try making your own guacamole by mashing an avocado with lime juice, diced red onion, salt, and pepper. Enjoy it with some fresh veggies like bell peppers, radishes, celery, or broccoli for dipping.
If you're in the mood for something warm and comforting, bone broth is a surprising but tasty keto snack option. Bone broths are cooked longer than traditional broths, resulting in higher protein content. For a more substantial snack, try making keto sushi rolls. All you need is nori seaweed sheets and chopped veggies and fish for filling. To boost the fat content, add some cream cheese or serve it with a spicy peanut sauce, being mindful of any added sweeteners.
For a crunchy, bite-sized snack, homemade pork rinds are a perfect keto-friendly option. Try the Chicharrones recipe, where you marinate pork belly cubes in garlic, lime juice, and oregano, then boil and fry them until golden brown. Top with a sprinkle of salt and a squeeze of lime for a delicious savoury treat.
Sweet Treats
Keto desserts can be tricky, but they are possible! Try making keto brownies or pancakes using almond flour instead of regular wheat flour. You can also experiment with keto-friendly ice cream, chocolate cake, and doughnuts. These treats often use alternative ingredients like nut butter, courgette, cacao, and sunflower seed flour to keep them keto-friendly.
If you're craving something chocolatey, dark chocolate can be a satisfying option once your taste buds adjust to a low-sugar diet. You can also try making your own keto candy, such as copycat Snickers bars or fat bombs in various flavours like peanut butter cup or cookie dough.
For a refreshing dessert, blend frozen avocado with a splash of unsweetened almond milk for a creamy, keto-friendly treat. Strawberries, blackberries, raspberries, and blueberries are also keto-friendly in moderate amounts, and you can enjoy them with a dollop of sugar-free whipped cream.
With a little creativity and planning, you can enjoy a variety of delicious snacks while sticking to your keto diet!
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Keto treats to buy
There are many keto-friendly treats available to buy, both pre-made and ready-to-eat, as well as those that require some simple assembly at home.
For those with a sweet tooth, there are an array of keto desserts to choose from. You can buy keto-friendly brownies, pancakes, mug cakes, doughnuts, and cakes, often made with almond flour, nut butter, and cacao. There are also keto-friendly cookies, including chocolate chip, snickerdoodles, and peanut butter sandies. For a simple store-bought option, try the Think! Keto Protein Bars in "chocolate peanut butter pie", HighKey Protein Cereal in "cocoa", or the SlimFast Keto Fat Bombs Meal Replacement Bars in "whipped peanut butter chocolate". Atkins Endulge also offers a range of keto treats, including brownies, lemon bars, and peanut butter cups.
If you're looking for something savoury, there are a variety of keto-friendly snacks available. You can buy pre-packaged mixed nuts or make your own mix with almonds, cashews, Brazil nuts, pistachios, walnuts, and pecans. Fermented vegetables like pickles are another great option, and you can pair them with herbed full-fat crème fraiche. For a more substantial snack, try making keto sushi rolls with nori seaweed sheets and chopped veggies and fish. You can also make keto tortilla chips, cheesy cauliflower bread, or cool ranch zucchini chips at home.
There are also some simple keto-friendly snacks that require minimal preparation. Shrimp skewers with bell peppers are a great option, as are cucumber bites or celery and broccoli dipped in guacamole or nut butter.
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Frequently asked questions
There are many sweet treats that can be eaten on a keto diet, including keto brownies, pancakes, mug cakes, doughnuts, and chocolate cake.
Yes, avocados, strawberries, blackberries, raspberries, blueberries, and starfruit are all keto-friendly fruits.
Some store-bought keto treats include Quest and Atkins Endulge cups, and Lily's Chocolate.
Some keto-friendly snacks for kids include hard-boiled eggs, nuts, string cheese, and keto-friendly fruits such as avocados and strawberries.
Yes, savoury keto treats include pork rinds, keto tortilla chips, keto sushi rolls, and cheesy cauli bread.
