Eating balanced low-carb, high-fat meals throughout the day is an excellent way to maintain metabolic ketosis.
And meal prep is a fantastic method to prepare complete meals or staple components, like a whole rotisserie chicken, creamed spinach, or silky cauliflower mash, to ensure success on a ketogenic diet.
However, with the non-stop pace of today's society and life's many demands, high-quality keto snacks can come in handy in between meals or when on-the-go.
As always, the quality of ingredients, even if the food is low-carb, is essential.
Although snacks of a lesser quality may maintain ketosis, if they contain harmful oils like canola or safflower, they may neutralize the thermogenic effects of keto as they are known to inform the body to store fat.
Unfortunately, a lifetime of eating a Western diet may cause some to seek starchy, fatty, salty foods as a tasty and effortless snack.
On the bright side, there are low-carb, high-fat salty snacks you can use to replace their potato-based counterparts without sacrificing any flavor.
Fortunately, there is a wide range of healthy keto snacks to enjoy while keeping carbs very low. We'll touch on our favorite go-to options and hope to inspire your snacking repertoire; there's so much to try.
Food-based Keto Snacks
Barbeque flavored pork rinds paired with some onion and chive or smoked salmon cream cheese are the easiest and one of the most satisfying keto snacks that take seconds to put together.
- Jerky (no added sugar) - Beef jerky is a fantastic snack to eat if following a ketogenic diet as premium brands offer healthy fats and protein, without added sugar.
- Full-fat string cheese - So satisfying and perfect for eating on the go, toss some in your bag and head out the door. String cheese is an ideal snack on keto.
- Nuts, nut butter - Peanut butter is a staple in many American households; it may even be a food that causes feelings of nostalgia, remembering those childhood PB&Js that always made everything feel better.
Whether peanut butter, pili nut butter, or almond butter, there are many nut butter options to include in any ketogenic meal plan.
Also, other kinds of nut butter like pecans, walnuts, or macadamia nuts are exceptional items to keep on hand for at-will snacking.
Homemade Clean Keto Snacks
Meal prep is a practice and discipline worth committing to when you want to live a ketogenic lifestyle. Well, prepping isn't exclusive to the main dishes and sides you batch on the weekends; placing intention behind your snack choices is also essential.
Coconut mana (butter), coconut oil, a keto-friendly sweetener, and a well-selected variety of nuts and seeds like cashews or hemp seeds, it's easy to whip up a no-bake sweet keto treat in minutes.
In addition to the many sweet keto snacks that are super simple to make at home, it's equally easy to bake up some savory keto snacks.
Consider making tortillas chips, using homemade or store-bought low-carb tortillas, and pair with a flavorful queso dip for a quick late-afternoon snack in a snap.
Also, foodies in the keto community continue to please and amaze us with their creativity and spot-on recipes.
From cheesy and crunchy homemade parmesan crisps to herbaceous keto crackers perfect for a generous helping of spinach dip, there are many keto alternatives to quell a carb craving.
Besides, combining food categories along the low-glycemic scale is excellent. Pair some sweet and filling nut butter with some crisp celery stalks for an easy snack that travels well.
Here are some other keto snacks that we return to often and love to share with members of our community:
- Pepperoni (pork or turkey, sugar-free) and full-fat cream cheese
- Bone broth with a heaping spoon of nutritional yeast and a dollop of salted, grass-fed butter
- Cucumbers, cream cheese, and lox
- Egg salad and cucumbers
- Low-glycemic berries (blueberries, strawberries, etc.) topped with full-fat whipped cream, preferably homemade
- Keto granola or trail mix (e.g., nuts, seeds, coconut flakes, etc.)
- A portion of nuts (be careful as it's easy to overeat)
- Prosciutto-wrapped mozzarella sticks with a cream cheese filling
- Homemade keto cookies, cakes, or pies (sugar and grain-free, of course)
An introduction to a ketogenic diet may add many new foods to your diet to help you stay satisfied without carbs and refined sugars as your body's primary fuel source.
Fat bombs:
Fat bombs are treats unique to keto, although most have never heard of them before starting a low-carb, high-fat diet.
However, once you know about these diverse craving-crushing confections, you'll wonder why you've waited this long to get started.
You'll likely be pleasantly surprised once you learn more about the wide variety of fat bombs you can make while keeping carbs in check. Here are some keto fat bomb recipes that we adore:
Keto Almond Cake (Fat Bomb):
This is likely the first time where you've heard cake referred to as a fat bomb, but it is the case on keto.
The ingredients for this delicious almond cake are likely in your kitchen if you've been eating a ketogenic diet for a while; you know, butter, monk fruit, the usual.
Super Creamy Strawberry Fat Bombs:
This delicious keto fat bomb contains loads of MCTs and given its distinct taste thanks to our Keto Slimming Shake.
Keto Cheesecake Fat Bombs:
Reminiscent of a classic cheesecake, this fat bomb is luscious and decadent, perfect for crushing any craving for sweets.
Top Fat-burning Keto Snacks
Many keto-friendly foods are excellent to spur on fat loss, and that is also true for several low-carb, high-fat snack options. Here are some of our go-to keto snack options:
Egg Frittatas (Muffins):
Easy to prepare ahead of time and incredibly versatile, egg muffins are a fantastic snack or breakfast option. Plus, this recipe is so flexible because you can add whichever veggies or seasonings you have at the time.
Caprese Salad Skewers:
As a salad, this classic Italian favorite is quick to make and quite satisfying. Add skewers into the equation, and the recipe becomes a portable snack to keep you satisfied while out and about.
Celery Sticks with Nut Butter:
Whether almond, cashew, or peanut butter, pairing a nut butter with celery sticks is an easy, no-fuss, snack on keto.
Keto Sushi Rolls:
You may have thought sushi was not a choice on a low-carb, high-fat diet, but not so. Omit the rice, employ the help of a nori wrap, add some omega-3 rich, thinly-sliced, salmon or shrimp and avocado, roll and enjoy.
Veggie Sticks with Guacamole:
Chopping veggies like cucumbers or bell peppers during meal prep, and enjoying them with some savory guacamole throughout the week is great to stay on track.
Keto Smoothies:
Some people may think keto is all about eating loads of fat and mostly meat, but that's not necessarily the case. Dark leafy greens play a significant role on a keto diet, and smoothies are a fantastic way to consume lots of nutrition in a single glass.
Consider adding some almond milk, spinach, blueberries, and a scoop of banana crème brûlée flavored Keto Slimming Shake to a blender with some ice, a few drops of stevia, blend, and enjoy.
Mixed Nuts:
Parcel out nuts ahead of time, and then you'll be prepared for snack time. But be advised, nuts are easy to overeat, quickly, so pre-portioning is essential.
Avocados
Whether solo and topped with some kosher salt or as the main ingredient in some savory guacamole, avocado is the queen of all keto fruits. It's fatty, creamy, and helps keep you feeling full for a while to keep you fueled throughout the day.
Cacao Nibs
Cacao nibs are small pieces of crushed cacao beans and are somewhat bitter. However, their taste helps to prevent you from overeating and they provide loads of antioxidants.
You can add cacao nibs into a keto granola recipe, blend some into a smoothie, or snack on them out of the bag; it's all up to you.
Blueberries
Our fruit selections on keto are crucial. Although high-glycemic fruits like banana and mango contain a range of nutrients, they are high in sugar.
However, blueberries are a superb fruit option on a ketogenic diet. Plus, the blue and purple berries contain 25% of our daily recommended dose of calcium.
Also, increasing the consumption of low-glycemic plant-based foods such as blueberries reduces the risk of overweight and obesity, diabetes, heart disease, and overall mortality.
Plus, plant foods may contribute to hair and skin health and improved energy levels.
Sardines
Similar to mackerel, sardines are a great keto snack. Whether you eat them alone with olive oil and a sprinkling of kosher salt or swap it in for tuna in a salad, it's all good.
Also, sardines are one of the best sources of vitamin B12, which is vital for supporting heart health.
Plus, sardines are rich in selenium, phosphorus, omega-3 fatty acids, protein, and vitamin D. Plus, they contain significant amounts of calcium, vitamin B3, vitamin B2, copper, and choline.
Keto Coffee
Some break the fast with keto coffee, and it's a great way to start the day as it keeps you fueled for hours. Brew your favorite coffee and add heavy cream, MCT oil, and a dollop of grass-fed butter, along with a few drops of stevia for hours of sustained energy.
You can get our keto coffee recipes here.
Macadamia Nuts
As we mentioned, nuts are a fantastic snack option on a keto diet. Macadamia nuts are a particularly great choice because they contain vitamins and minerals that lower the risk of heart disease, prevent cancer and weight gain, and stave off hunger, and even help to prevent cancer and protect the brain.
Keto Paté
Dips and spreads come in handy during snack time, and keto paté is one of our favorite go-to options. Plus, the paté is very simple to make.
Sauté some onion and cook in olive oil until translucent. Add chicken liver to the pan and let it cook through. Add salt, garlic, and any herbs of your choice and let it cook to your preferred doneness.
Melt some butter in a separate pan and add some shallots. Let the mixture warm, but don't let it burn. Add liver mix and butter and shallot mix to a blender and blitz until smooth.
Pour the mixture from your blender into a sieve for the smoothest results. Add the mixture to ramekins or any oven-safe dish. Place dish into another oven-safe bowl and add water to the larger pan for a gentler cooking process.
Cook at 300 degrees Fahrenheit for about 15-20 minutes and enjoy it.
Bone Broth
Adding some salty and flavorful bone broth into your keto diet is excellent for several reasons.
First, it's delicious, and grass-fed bone broth also provides hydration, minerals, and electrolytes, which are especially essential to replenish when following a low-carb, high-fat diet.
Besides, it's a snap to whip up a batch of broth in your Instant Pot on any day of the week. Just add ingredients, set the timer, and you'll have a gelatinous, tasty, and a nutritious snack ready in a couple of hours.
Avoid These Keto Snacks
Grabbing a keto-friendly bar or other snacks can be convenient, but fresh, whole foods are your best bet. Although some processed snacks are tasty, they likely don't provide the densest nutrition.
Here are some keto snacks to avoid:
- Processed snack foods (e.g., chips, candy, donuts, chips, et al.)
- Foods that say keto is not always the wisest option on keto (e.g., sugar-free snacks with questionable sweeteners, like maltitol)
- Low-fat snacks (e.g., low-fat yogurt, celery or cucumbers without dip, etc.)
Avoiding Processed is Easy with a Meal Plan
We believe in the power of meal prep and have had the pleasure of witnessing countless success stories of those who commit to a customized keto program.
We want to share in your success stories, too and have created a brief quiz to give you access to an effective and affordable customized meal plan for weight loss tailored just for you.
Click here to take our 30-second quiz and start on your journey to increased health, energy, vitality, and a smaller dress size on keto today.
Sources
- Kossoff, E. H., & Freeman, J. M. (2004). The Ketogenic Diet. Epilepsy and the Ketogenic Diet, 53–61. doi: 10.1007/978-1-59259-808-3_3
- Ketogenic Diet and Metabolic Therapies. (2016). Oxford Medicine Online. doi: 10.1093/med/9780190497996.001.0001
- Dupuis, N., & Auvin, S. (2016). Anti-Inflammatory Effects of a Ketogenic Diet. Oxford Medicine Online. doi: 10.1093/med/9780190497996.003.0017
- Rubenstein, J. E., & Vining, E. P. G. (2004). Efficacy of the Ketogenic Diet. Epilepsy and the Ketogenic Diet, 95–102. doi: 10.1007/978-1-59259-808-3_6