The ketogenic diet, often called the keto diet, has gained immense popularity as an eating plan that restricts carbohydrate intake while emphasizing protein and healthful fats. This article delves into the specifics of the keto diet and provides a comprehensive list of delicious and nutritious keto-friendly snacks to keep you satisfied between meals.
Understanding the Keto Diet
The primary goal of the keto diet is to shift the body's primary fuel source from carbohydrates to fats. By drastically reducing carbohydrate intake, the body enters a metabolic state called ketosis. In this state, the liver begins to produce ketones, which are acids derived from fat, to meet the body's energy requirements.
Typically, a keto diet consists of:
- 5% of total daily calories from carbohydrates
- 60-75% of total daily calories from fats
- 20-35% of total daily calories from proteins
Following a keto diet often necessitates avoiding grains, starchy vegetables, and most fruits due to their high carbohydrate content.
Potential Benefits and Side Effects
In the short term, the keto diet may aid in weight loss and blood sugar control. However, long-term studies suggest that individuals who favor animal-based fats and proteins may face a higher mortality rate compared to those who prioritize plant-based sources.
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The keto diet may also trigger side effects, particularly during the initial weeks, including:
- Brain fog or reduced mental energy
- Muscle cramps
- Stomach discomfort
- Increased hunger
- Constipation due to reduced fiber intake
- Fatigue during exercise
- Sleep disturbances
- Nausea
- Nutrient deficiencies from limited fruit and vegetable consumption
Consuming healthy snacks throughout the day can help alleviate hunger and fatigue.
Best Keto-Friendly Snacks
There's a wide array of high-fat, low-carb snack options that are both flavorful and nutritious, making them easy to incorporate into a ketogenic diet.
Nuts and Seeds
Nuts and seeds are excellent sources of protein and healthful fats, including omega-3 fatty acids, while remaining low in carbs. A quarter cup of raw, whole almonds, for instance, provides 15 grams of fat and 7 grams of protein, according to the USDA.
Some excellent nuts and seeds for keto dieters include:
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- Almonds
- Walnuts
- Sunflower seeds
- Peanuts
- Hazelnuts
- Cashews
- Pumpkin seeds
- Chia seeds
It's best to choose unsalted nuts without any added ingredients. Just 1/4 cup (28 g) of mixed nuts provides approximately 15 g of fat, 6 g of protein, 6 g of carbs, and 2 g of fiber. You can buy pre-packaged mixed nuts or create your own mix using your favorites.
Nut Butters
Nut butters, such as peanut, almond, and sesame, are high in fat and protein but low in carbs, making them a filling and nutritious snack. Opt for natural butters without added sugar. According to the USDA, 2 tablespoons of natural peanut butter (no added sugar) contain 7 grams of carbs, 8 grams of protein, and 16 grams of fat.
If you’re not making your own nut butter, be sure to check the label of the type you purchase, as some recipes contain added sugar.
Avocados
Avocados are packed with healthful fats and dietary fiber. A single green-skinned avocado contains 44.6 grams of fat, 6.08 grams of protein, and 20.4 grams of fiber, according to the USDA. Avocados are also a good source of vitamin C, which enhances iron absorption. In fact, half an avocado (75 g) contains 11 g of fat and 5 g of fiber.
Cheese
Full-fat cheese can be a good source of protein and fat. For example, a 1-inch cube of cheddar cheese contains 3.89 grams of protein and 5.66 grams of fat, with less than 1 gram of carbs. Low-fat and fat-free cheeses may contain around 2 grams of carbs per serving.
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Olives
Olives provide a large amount of fat but minimal protein, making them a great keto snack. A 3.5-ounce serving of olives provides 14 grams of fat and 1.2 grams of dietary fiber, according to the USDA. However, olives are high in sodium, so those needing to limit sodium intake should exercise caution. A 3.5-oz (100-g) serving of olives provides roughly 145 calories, 15 g of fat, and 4 g of carbs - almost all of which come from fiber.
Hard-Boiled Eggs
Hard-boiled eggs are a protein-rich snack and a good topping for salads. One large egg contains 6.29 grams of protein and 5.3 grams of fat, according to the USDA. Boiling or poaching eggs is a lower-fat cooking method. If more fat is needed, eggs can be fried or scrambled with butter or oils.
Greek Yogurt
Plain, full-fat Greek yogurt provides protein and fat and is relatively low in carbs. A 6-ounce serving contains 15.3 grams of protein, 8.5 grams of fat, and 6.77 grams of carbs, according to the USDA. A person following a keto diet may wish to plan for the carbs if they wish to eat Greek yogurt as a snack.
Vegetables
While many people following a keto diet limit fruit intake, vegetables can be incorporated in moderation.
- Celery Sticks: Celery sticks are low in calories and carbs. Nine celery sticks (110 g) contain around 3 grams of carbs, according to the USDA. Celery sticks are excellent for dipping in nut butters.
- Cucumbers: Sliced cucumbers are another low-carb option. One cup of sliced cucumbers contains around 2.57 grams of carbs, according to the USDA. They can be eaten alone or added to salads, or used for dipping into low- or no-carb dips.
- Bell Peppers: Green bell peppers are low in carbs, with 4 grams of carbs in a 3-ounce serving. Red, yellow, and orange bell peppers have similar nutritional values. Chopped green bell peppers with a dip, such as unsweetened Greek yogurt, make an excellent keto-friendly snack.
- Carrots: Carrots are acceptable in moderation. A 3-ounce serving of carrot sticks contains 7 grams of carbs, according to the USDA. Carrots also offer plenty of beta-carotene and other nutrients.
Berries
Many people following a keto diet choose to limit the amount of fruit they eat, as fruit is high in carbs. However, raspberries, strawberries, and blueberries provide fiber and antioxidants. Still, they are not sugar-free, so people following a keto diet may wish to eat them in moderation. In fact, 1/2 cup (61 g) of raspberries contains just 7 g of carbs, 4 g of which is fiber
Mini Frittatas
Mini frittatas, or egg muffins, are easy to prepare and customizable. Each egg contains less than 0.5 grams (g) of carbs. Other ingredients like spinach, mushrooms, tomatoes, and cheese are also very low in carbs.
Caprese Skewers
Caprese salad, made with fresh mozzarella cheese, basil leaves, and cherry tomatoes, can be assembled on skewers for a portable snack. 1 ounce (oz), or 28 g, of mozzarella contains about 0.7 g of carbs. Fresh basil and cherry tomatoes are also very low in carbs.
Mini Caesar Salad Bites
For mini Caesar salad bites, use romaine lettuce or kale. Make individual cups to hold the salad by heating small portions of grated Parmesan cheese on a parchment-lined baking pan. Bake until the cheese has melted and is starting to brown. Toss the greens with your favorite dressing and portion into each Parmesan cup. Top with roasted pumpkin seeds or pistachios for extra crunch. For more protein, add chopped chicken or smoked salmon.
Shrimp and Bell Pepper Kebabs
Shrimp are a great source of heart-healthy omega-3 fats. Use a Cajun-style dry rub on the shrimp. Place the seasoned shrimp on skewers, alternating with thick slices of fresh bell pepper. Bake or grill the kebabs until the shrimp is fully cooked and the peppers are between crisp and tender.
Salmon Salad Celery Sticks
A 3.5-oz (100-g) serving of canned salmon provides over half of the daily value (DV) for vitamin D, and it can quickly be made into a salad that suits a keto diet. Combine cooked salmon and mayonnaise to make a simple, keto-friendly salad. Customize the recipe by adding fresh herbs, spices, garlic, or lemon. Serve the salmon salad stuffed into fresh celery stalks for an extra nutrient boost and satisfying crunch.
Keto Sushi Rolls
Keto sushi rolls are excellent nutrient-rich snacks that come together in as little as 15 minutes. All you need is a pack of nori seaweed sheets and some uniformly chopped veggies and fish to use for filling. You can use raw, sushi-grade fish, but it’s not necessary. Smoked fish or no fish at all - plus lots of veggies like avocado, bell pepper, and cucumber - will work just as well. To boost the fat content, you can add cream cheese or serve it with a spicy peanut sauce - just make sure it doesn’t contain added sweetener.
Collard Green Wraps
Collard greens are loaded with essential nutrients. After trimming the stems, place the collards in a pot of simmering water for 20 to 30 seconds. Remove them from the pot and place immediately into a bowl of ice water for a few seconds. Pat them dry with a clean towel and begin making your sandwich wraps. Fill your wraps with items like fresh herbs, avocado, chicken salad, tuna salad, sliced turkey, roasted veggies, or cream cheese.
Avocado Egg Salad
Using avocado as a substitute for mayonnaise in traditional egg salad is a great way to boost the nutritional content of this classic dish while still keeping your snack keto-compatible. Combine a few diced, hard-boiled eggs, mashed avocado, minced red onion, and a bit of salt and pepper. Serve with lettuce wraps, celery sticks, or thick slices of cucumber and radish.
Guacamole
Guacamole makes a great, portable, and healthy keto snack, as avocados are loaded with fat, fiber, and a hefty dose of essential nutrients. To make guacamole, simply mash a ripe avocado and combine with lime juice, diced red onion, and salt and pepper. If you’re not up for making your own, you can buy pre-made and individually packaged guacamole. Although guacamole is good to eat by itself, you can also use sweet bell peppers, red radishes, celery, or broccoli for dipping.
Bone Broth
If you crave something light and warming, bone broth makes a perhaps unexpected but tasty snack option for keto dieters. Some commercially prepared bone broths boast up to 10 g of protein per cup (240 milliliters). Bone broths don’t typically provide much fat, but you can easily augment this by adding coconut oil, butter, or ghee. If you opt for a commercially prepared brand, be sure to check the ingredient label, as some of them harbor added sweeteners and are high in sodium.
Keto Smoothies
You can make keto-friendly smoothies using coconut, avocado, and nut butter as a base to boost fat content and provide a creamy texture. Small amounts of low-carb fruits, such as berries, lime, or lemon, may be used in a keto smoothie, but you should also include nutrient-dense veggies like spinach, cucumber, kale, or jicama. Other flavorful additions include cacao, cinnamon, vanilla extract, or flavored protein powders.
Fermented Vegetables
Fermented vegetables like pickles are a great keto snack option. Fermented vegetables can be purchased or made at home. You can ferment almost any type of vegetable, including cabbage, cucumbers, carrots, cauliflower, beets, or green beans. For added fat, pair your fermented veggie snack with herbed full-fat crème fraiche.
Fat Bombs
“Fat bomb” is a term people on the keto diet coined to describe low carb, dessert-style energy bites that satisfy your sweet tooth. Fat bombs are often made using coconut oil, nut butter, avocado, or cream cheese as the base. Other ingredients are added to create delicious flavor profiles. Dark chocolate and peanut butter is a popular combination, but the possibilities are limitless.
Buffalo Cauliflower Bites
Try a healthy, vegetarian twist on classic buffalo wings by swapping the chicken for fiber-rich cauliflower. In addition to fiber, cauliflower contains vitamin C and other antioxidants. To make these tasty “wings,” toss chopped cauliflower with your favorite buffalo sauce and melted butter. Roast in the oven for 20-25 minutes or use an air fryer. Serve with carrot sticks and a side of ranch or blue cheese dressing.
Flax Seed Crackers
Ground flax seeds are loaded with fiber and omega-3 fats, and they make a great base for keto-friendly crackers. Pair the crackers with sliced cheese, and you’ve got a healthy and delicious keto snack that requires very little preparation.
Coconut Yogurt
Coconut yogurt has been making waves as a popular dairy-free alternative to traditional yogurt, and some types are also suitable for a ketogenic diet. Many varieties of full-fat, unsweetened Greek yogurt can also easily fit into a ketogenic diet.
Stuffed Mushrooms
Mushrooms are low in carbs and provide important nutrients, including selenium, potassium, vitamin D, and several B vitamins. For a tasty keto snack, try stuffing button mushroom caps with herbed cream cheese or ground sausage. For a different twist, turn portobello mushroom caps into mini Margherita pizzas by stuffing them with tomato sauce, mozzarella cheese, and fresh basil before baking until tender and golden.
Keto Meatball Sliders
Traditional meatball sandwiches are high in carbs because of the bun. However, you can replace the bun with lettuce to make keto meatball sliders. Mix your favorite ground meat with eggs, garlic, herbs, and Parmesan cheese, shape into balls, and bake. These keto-friendly meatballs can be eaten right away or frozen for later. When you’re ready to dig in, place the meatballs in the lettuce “buns” for a high protein, low carb snack. For an extra dose of fat, serve them with a tomato-garlic aioli for dipping.
Deli Meat Roll-Ups
If you need an easy snack that’s high in protein, try wrapping dill pickles and cream cheese with a slice or two of your choice of deli meat. Ham, turkey, and roast beef are all low carb, high protein options that can help keep you feeling full between meals. Try slicing them into individual roll ups for a simple grab-and-go snack and experiment with other ingredients like green onions, chives, or red peppers to add extra flavor.
Cottage Cheese with Raspberries
For a keto-friendly snack, add raspberries to cottage cheese to boost your intake of fat and protein. Depending on your daily carb allotment, you can even mix in your favorite nuts or seeds for an added crunch.
Zucchini Chips
With just 6 g of carbs in a medium zucchini - 2 g of which are fiber - zucchini chips can be a tasty, low carb alternative to potato chips. Simply toss thinly sliced zucchini with olive oil, salt, and pepper and bake for 15-20 minutes or add them to an air fryer and cook until crispy. If you’re feeling creative, try sprinkling your next batch with other ingredients, such as Parmesan cheese, garlic powder, onion powder, or smoked paprika.
Deviled Eggs
Traditionally made by combining hard-boiled eggs with mayonnaise, mustard, vinegar, and a dash of salt and pepper, deviled eggs are a party favorite and a popular keto-friendly snack. To dial up the flavor and fat content, try mixing a scoop of cream cheese into your next batch.
Homemade Fruit Leather
Homemade fruit leather is made by blending your choice of berries, spreading the mixture onto a baking tray, and cooking at a low temperature until it’s completely dehydrated. Requiring just one ingredient, this is an easy make-ahead snack that you can whip up and keep in your kitchen. Be sure to opt for low carb berries, such as strawberries, raspberries, or blackberries.
Other Keto-Friendly Snack Options
- Bulletproof Collagen Protein Bars
- Whole coconuts
- Veggie plate with pecans, macadamia nuts, or nut butter
- Paleo meatballs with fresh mozzarella
- Pickles
- Gluten-free, grain-free paleo herb crackers
- Kale chips
- 90-Second Keto Bread Recipe
- Strawberry Cream Cheese Bites
- Protein Cookie Dough
- Keto Peanut Butter Cookies
- Keto bars
- Beef Jerky
- Pork Rinds
- Seaweed Snacks
- Dark Chocolate
- Deli Meats
- Chicharrones
- Cheesy Cauli Bread
- Bacon Guac Bombs
- Cucumber Sushi
- Carbonara Deviled Eggs
- Bacon Spinach Dip
- Keto Peanut Butter Cup Fat Bombs
- Smoked Trout Spread
- Cool Ranch Zucchini Chips
- Pesto-Stuffed Burrata Bombs
- Bacon Zucchini Fries
- Bacon-Wrapped Scallops
- Keto Cookie Dough Bars
- Air Fryer Kale Chips
- BLT Egglets
- Keto Cereal
- Keto Tortilla Chips
- Keto Copycat Snickers Bar
- Best Guacamole
- Keto Oreos
- Linea6 pasta
- 100% Natural Erythritol
- Raw Cacao Morsels
- Keto porridge
- LIGHT AND CRUNCHY PROTEIN CRISPS
- Ke-Lo's low carb, keto friendly wraps
- Low carb, Keto friendly bread
- Almond based cookie with butter and vanilla
- Triple-cooked pork crackling
Tips for Successful Keto Snacking
- Low Carb is the Way: Stick to snacks low on the carb scale.
- Embrace Good Fats: Avocados, nuts, and olive oil are your flavor-packed allies.
- Protein Power: Make protein your friend.
- Sugar Detective Mode: Watch out for sneaky sugars in labels.
- Fiber is Key: Fiber is the unsung hero, keeping things smooth.