The paleo diet, designed to mimic the eating habits of our ancestors, excludes processed foods, refined sugar, grains, artificial sweeteners, dairy products, and legumes. While this might seem restrictive, there are numerous delicious and convenient snack options available. This article provides a comprehensive guide to paleo-friendly snacks, including recipes and store-bought options, to help you stay satisfied and nourished while following the paleo diet.
Understanding the Paleo Diet and Snacking
The paleo diet emphasizes whole, unprocessed foods. When it comes to snacking, this means focusing on fruits, vegetables, nuts, seeds, and lean proteins. The goal is to avoid processed snacks that are high in sugar, unhealthy fats, and artificial ingredients.
One key aspect of the paleo diet is the emphasis on natural foods. This often translates to making snacks from scratch, allowing for complete control over ingredients and ensuring they align with paleo principles. However, there are also many convenient store-bought options available for those times when you're short on time.
Homemade Paleo Snack Recipes
Creating your own paleo snacks can be a fun and rewarding experience. Here are some easy-to-follow recipes:
1. Ranch-Flavored Roasted Almonds
Plain roasted almonds can become monotonous. This recipe offers a flavorful twist.
Read also: Paleo Granola Recipes
Ingredients:
- 4 cups (564 grams) raw almonds
- 4 tablespoons olive oil
- 1 tablespoon nutritional yeast
- Dash of paprika
- 1 teaspoon salt
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon dried dill
- 1 teaspoon dried chives
- 1 teaspoon dried parsley
Instructions:
- Toss all ingredients together in a bowl.
- Bake at 335℉ (163℃) for 20-25 minutes, stirring occasionally.
2. Cashew Butter and Blackberry Chia Pudding
Chia seeds are packed with fiber, omega-3 fats, and minerals.
Ingredients:
- 2 tablespoons chia seeds
- 1/2 cup (125 ml) non-dairy milk (e.g., coconut milk)
- Maple syrup or vanilla extract to taste
- 1 tablespoon cashew butter
- Fresh blackberries
Instructions:
- Combine chia seeds and non-dairy milk in a jar.
- Add maple syrup or vanilla extract to taste.
- Refrigerate for at least 6 hours.
- Top with cashew butter and fresh blackberries before serving.
3. Homemade Coconut-Cashew Bars
These bars are simple to make and require minimal ingredients.
Ingredients:
- 1 cup (120 grams) raw cashews
- 1.5 cups (340 grams) pitted dates
- 3/4 cup (64 grams) unsweetened coconut flakes
- 1 tablespoon melted coconut oil
Instructions:
- Pulse all ingredients in a high-speed blender until a coarse dough forms.
- Press the mixture into a parchment-paper-lined pan.
- Refrigerate until firm.
- Cut into pieces and enjoy.
4. Paleo Energy Cookies
These cookies are a nutritious and guilt-free treat.
Ingredients:
(Find recipes online using paleo-friendly ingredients like bananas, pumpkin seeds, nuts, hemp hearts, and raisins)
Instructions:
(Follow the recipe instructions found online)
Read also: Paleo Diet Delivered: What You Need to Know
5. Paleo ‘Oatmeal’
A grain-free alternative to traditional oatmeal.
Ingredients:
- 1 cup (237 ml) coconut milk
- 1/4 cup (28 grams) almond flour
- 1/4 cup (20 grams) unsweetened shredded coconut
- 1 tablespoon ground flaxseeds
- 1 teaspoon coconut oil
- 1/2 teaspoon vanilla extract
- 1/4 teaspoon cinnamon
Instructions:
- Combine all ingredients in a pot.
- Bring to a simmer until thickened.
- Top with fresh fruit, nut butter, coconut yogurt, cacao powder, or cacao nibs.
6. Sweet Potato Chips
Make your own healthy chips at home.
Ingredients:
- Sweet potatoes
- Olive oil
- Salt
Instructions:
- Thinly slice sweet potatoes into rounds.
- Toss with olive oil and salt.
- Bake at 425℉ (218℃) for 20 minutes, flipping halfway through.
7. Almond Meal Bread
A great snack that can be served with sweet or savory toppings.
Ingredients:
(Find recipes online using almond flour and other paleo-friendly ingredients)
Instructions:
(Follow the recipe instructions found online)
Read also: Paleo Mayonnaise Recipe
8. Cocoa Cinnamon Roasted Almonds
A sweet and flavorful twist on plain almonds.
Ingredients:
(Find recipes online using almonds, cocoa powder, cinnamon, and a paleo-friendly sweetener)
Instructions:
(Follow the recipe instructions found online)
Quick & Easy Paleo Snack Ideas
1. Hard-Boiled Eggs
Hard-boiled eggs are a simple and protein-rich snack. They provide essential nutrients and can help keep you full. Pairing a hard-boiled egg or two with fiber-rich crunchy veggie sticks makes a perfect snack that can help promote weight loss.
2. Whole Fruit
Apples, pears, bananas, and oranges are portable and packed with fiber and antioxidants. They can be paired with nuts, seeds, or nut butter.
3. Avocado
Avocados are nutrient-dense and associated with reductions in weight and improved cholesterol levels.
4. Turkey Sticks
Many stores carry paleo-friendly turkey sticks made with ground turkey, spices, and a collagen casing.
5. Fresh Veggie Sticks with Dairy-Free Dip
Carrots, cucumbers, zucchini, celery, and bell peppers are low in calories and high in vitamins and minerals. Pair them with a dairy-free dip made from coconut yogurt, fresh dill, garlic powder, apple cider vinegar, salt, and pepper.
6. Canned Salmon on Greens
Canned salmon is a practical source of protein and omega-3 fats. Enjoy it on a bed of greens like arugula or spinach.
7. Tuna Salad on Pickle Chips
Canned tuna is a high-protein snack. Spoon tuna salad made with mayo, chopped celery, and finely diced onion onto pickle chips.
8. Olives
Olives are packed with healthy fats and antioxidants.
9. Berries
Blueberries, raspberries, and strawberries are low in sugar and packed with antioxidants.
10. Nuts & Seeds
Almonds, cashews, walnuts, sunflower seeds, and pumpkin seeds are great sources of healthy fats and protein.
11. Dried Fruit
Dates, figs, and apricots are naturally sweet and provide a good source of energy.
12. Jerky
Beef, turkey, or salmon jerky is a high-protein snack that's easy to take on the go.
Store-Bought Paleo Snack Options
1. Paleo-Friendly Protein Bars
Look for protein bars that are free of grains, dairy, and legumes. Primal Kitchen collagen bars, Bulletproof collagen protein bars, RxBars, Epic performance bars, and Patterbars are all paleo-friendly options.
2. Grain-Free Crackers
Crackers made from flax seeds, nut flour, or cauliflower are available in specialty grocery stores and online. Siete brand tortilla chips are grain-free and made with paleo-friendly ingredients like cassava, chia seed, and coconut flour.
3. Plantain Chips
Plantain chips made with paleo-friendly oils like coconut and avocado oils, such as the Barnana band, can be found at specialty grocery stores or online.
4. Paleo Cookies
Specialty food stores sell brands like Go Raw, which makes superfood cookies with ingredients like cacao, coconut, and sesame seeds.
Creative Paleo Snack Combinations
1. Avocado Stuffed with Egg Salad
Combine the healthy fats of avocado with the protein of egg salad for a filling snack.
2. Banana Boats with Almond Butter
Cut a banana lengthwise and top with almond butter. Sprinkle with coconut flakes, sunflower seeds, cacao nibs, or paleo-friendly granola.
3. Grain-Free Crackers with Cashew Cheese
Pair grain-free crackers with a dairy-free cheese dip made from soaked cashews, nutritional yeast, and spices.
4. Sweet Potato Avocado Toast
Roast slices of sweet potato and top with avocado, sea salt, and red chili flakes.
5. Chicken Salad on Sweet Potato Chips
Top sweet potato chips with a spoonful of chicken salad.
6. Apple and Cashew-Butter Sandwiches
Cut cored apples in thick rounds, cover with cashew butter, and top with another slice. Roll the sides in coconut flakes or chopped cashews.
7. Collard Green Spring Rolls
Wrap shredded carrots, bell peppers, cucumbers, and red onions in a collard green leaf. Add shrimp, fish, or chicken for a more filling snack.
8. Paleo Tortilla Chips with Guacamole
Pair grain-free tortilla chips with guacamole.
9. Trail Mix
Combine nuts, seeds, and dried fruit for a balanced snack.
Tips for Successful Paleo Snacking
1. Plan Ahead
Keep paleo-friendly snacks on hand at home, at work, and in your car to avoid making unhealthy choices when hunger strikes.
2. Read Labels Carefully
When buying packaged snacks, carefully read the ingredient list to ensure they are free of grains, dairy, legumes, and artificial ingredients.
3. Focus on Whole Foods
Prioritize whole, unprocessed foods like fruits, vegetables, nuts, and seeds.
4. Get Creative in the Kitchen
Experiment with different recipes and flavor combinations to keep your snacks interesting and enjoyable.
5. Listen to Your Body
Pay attention to your hunger cues and eat when you're truly hungry. Avoid snacking out of boredom or emotional eating.
Modifying Recipes for Paleo
Many traditional snack recipes can be adapted to be paleo-friendly with a few simple substitutions:
- Flour: Replace wheat flour with almond flour, coconut flour, or tapioca flour.
- Sugar: Use natural sweeteners like maple syrup, honey, or dates in moderation.
- Dairy: Substitute dairy milk with coconut milk or almond milk. Use coconut yogurt instead of dairy yogurt.
- Legumes: Avoid peanuts, beans, and lentils.
Potential Benefits of Paleo Snacks
- Increased Energy: Paleo snacks are often rich in nutrients and healthy fats, which can provide sustained energy throughout the day.
- Improved Digestion: By avoiding processed foods and focusing on whole foods, paleo snacks can promote healthy digestion.
- Weight Management: Paleo snacks can help you feel full and satisfied, which can aid in weight management.
- Reduced Inflammation: The paleo diet emphasizes anti-inflammatory foods, which may help reduce inflammation in the body.