Don’t we all live for snacks? For most of us, snacks and snack time represent the only time that we get to indulge in our decadent foods before we go back to our not-so-interesting meals.
Unfortunately, if you are on a keto diet, your snack choices become extremely limited since you cannot eat everything you see on the snack bar.
But it isn’t all lost on the keto isle. Why? Embracing the keto diet, especially if you are a cheese and meat lover, is one of the best things you can do since you can easily eat all the guacamole you want, have eggs and bacon for breakfast, and even better slather peanut butter on just about everything.
On top of these yummy food options, the keto industry has grown significantly, and you now get to enjoy the widest range of the snacks ideal for your keto diet.
But before we look at some of the best snacks for keto, let’s revisit the keto diet and its essentials. The keto diet is the strictest of low-carb diets, and it involves a high-fat diet with moderate protein intake and very low carbohydrate content.
If you are thinking of this diet, you should know that this is your time to say goodbye to carbs. You have to watch and actually count the calories/ grams (macronutrients) in all your food.
The aim of the keto diet is to induce the state of ketosis – the metabolic process that forces the body to burn fats instead of carbs as its source of energy. If you stick to this diet, you will lose a substantial amount of weight.
Keto-friendly foods include meats, fats and oils, low-carb vegetables, nuts, seafood, high-fat dairy products, some berries, eggs, spices, and unsweetened tea and coffee.
While this diet seems to give you the leeway to eat foods from different food groups, there is a lot you cannot eat (think legumes, sweeteners, fruits, root vegetables grains, starches, grain products, alcohol, sweets, some oils, condiments, and low-fat dairy, among others) and you have to watch your calories.
So, you need a lot of willpower. But thanks to keto-friendly snacks, the keto diet is a lot more tolerable.
Keto snacks give you sustenance in between meals, making it easier for you to stick to the diet. Since you cannot have steak as a snack unless you are that extra, here are the best keto snacks for you.
Remember, these snacks should adhere to the 70% fats, 25% protein, and 5% carbs macros ratio. Also, cookies, crackers, and granola bars are not keto-friendly.
Your best Grab-and-Go Keto Snacks
1. String Cheese
If you are a cheese lover, string cheese is easily the best keto snacks you could get your hands on to keep you going before lunch or dinner.
String cheese boasts the perfect fat and protein content. We also recommend string cheese because it will fill you up and keep you fuller for longer.
String cheese contents: 1 string cheese has 90 calories with 7g fat – 4.5g saturated fats, 7g protein, 0g fiber, 0g carbs, and 0g sugar.
2. Hard-Boiled Eggs
Hard-boiled eggs might not sound like snackiest idea of a keto snack, but it meets the dietary parameters required for a keto diet.
Like snacking on string cheese, the hard-boiled eggs are a good source of protein and healthy fats. A hard-boiled egg is also low in calories, and it has no carbs.
In addition to being the perfect keto snack, a hard-boiled egg is filling, whether you eat the egg on its own or have something else with it.
One egg has 60 calories with 6g of protein, 4g fats/ 1.5g of saturated fats, 60mg sodium, 0g fiber, 9g sugar, and 0g carbs.
3. Mini Frittatas
If you are not crazy about hard-boiled eggs, you could opt for mini frittatas because they also have eggs.
Whether you call them mini-frittatas or egg muffins, they make great keto snacks, and the best part is that they are easy to fix, and you can throw in different keto-friendly ingredients to make it your perfect snack.
Depending on your taste buds and preferences, the low-carb options that you could add to then eggs include tomatoes, spinach, mushrooms, or even cheese.
To make your mini frittatas, you need to beat your eggs in a mixing bowl then season the eggs with salt and pepper. Now, distribute the eggs in the muffin cups and then add the other ingredients you prefer.
Bake the mini frittatas at 350 degrees Fahrenheit or 180 degrees Celsius for the 15-20 minutes, or until cooked.
While the nutritional information for the mini frittatas will vary depending on what you add to the eggs/ recipe use, the basic version of mini frittatas will give you about 90 calories with 5g fat and 6g protein.
4. Caesar-Salad Bites
If you love Caesar salads, then you might like the Caesar-salad bites. The Caesar-salad bites have healthy and keto-friendly ingredients such as the classic romaine lettuce.
You could also opt for the healthier and heartier alternatives like fresh kales. You could also choose the kales if you are not planning to eat your salad immediately.
Besides the veggies, your salad will also include Parmesan cheese. To make your salad, start by heating up a tablespoon of grated Parmesan cheese on your baking pan’s parchment linen.
Bake your cheese until it melts and starts to brown. Next, allow your melted cheese to cool by placing the cheese portion at the bottom of the mini-muffin pan.
Press down the cheese in the shape of muffin cups then allow the cheese to cool down immediately – the cheese should be edible and crispy. Now in your greens and the salad dressing to all your Parmesan cups.
But this is not your standard Caesar salad which means, no croutons. In place of the croutons, top up your salad with pumpkin seeds or even pistachios. You could also throw in some smoked salmon or chopped chicken for your dose of protein.
Walnuts are keto-friendly, and you might also like them not only for their ability to fill you up but also because they are high in fats and just the right amount of proteins. They are also low in carbs, and they are heart-healthy too.
You can enjoy walnuts on the go, and the best part is that you only need one serving/ handful. In this case, you only need about a quarter a cup, which has 220 calories. This handful of walnuts gives you 20g fats (with 2.5g of saturated fats. 2g fiber, 4g fiber, 4g carbs, 0mg sodium, and 0g sugar.
Everyone knows that avocados are the perfect keto snack, as long as you don’t eat too many avocados.
Avocados come packed with the healthiest mono-unsaturated fatty acids, as well as minerals like potassium and fiber. Avocados meet the keto-friendliness making them the best keto snacks.
You only need half an avocado during snack time, although you might also opt for the small avocados called gator eggs. The gator eggs are small enough to be eaten at once.
Half an avocado has 114 calories with 10.5g of fat with 1.4g of saturated fat, 1g protein, 6g carbs, 5mg sodium, and 0g sugar.
7. Sunflower Seeds
Obviously, we are not all big fans of seeds, but if you wish to make the big change to the healthier side, sunflower seeds are a good place to start.
The sunflower seeds are an excellent source of healthy fats, as well as fiber, and they also have some protein meaning that they are keto-friendly, and they have everything you need to stay full for longer.
The sunflower seeds are also super convenient since you can enjoy the seeds on the go when hungry.
One serving of sunflower seeds, a quarter cup, contains 190 calories. In terms of the macronutrients, a quarter cup of sunflower seeds has 15g fats (with 1.5g of saturated fats), 6g protein, 7g carbs, 360mg sodium, 3g of fiber, and 2g of sugar.
8. Wrapped Dill Pickles
Did you know that your body’s sodium needs increase when you are on a low-carb diet? With that in mind, you need to make sure that you have an adequate supply of sodium from a healthy, keto-friendly source.
Dill pickles are an excellent source of sodium, and they also make the best snack if you are on keto. The best part is that you can add the pickled dill in your sandwich, but without the bread, obviously.
With one wrap of a large dill pickle and an ounce of deli meat, plus an ounce of sliced cheese, you will have the best healthy keto snack.
Each serving of the dill pickles, meat, and cheese gives you 160 calories with 9.5g of fats (with 6g of saturated fats (6g of protein, 1645mg of sodium, 3g of sugar, 1.5g fiber, and 3g carbs.
9. Cinnamon Greek Yogurt and Walnuts
Greek yogurt is one of the best foods for anyone on the keto diet. It’s also regarded as the best weight loss, best food for a healthy heart, and it’s also ideal for great skin and hair.
So, besides helping you lose weight while on keto, Greek yogurt will also keep you full and healthy, allowing you to stick to your keto diet.
To enjoy all these benefits, all you need is two ounces of whole-milk Greek yogurt with a tablespoon of chopped walnuts and half a teaspoon of cinnamon to give you a sweet and healthy snack.
While this mix seems to have a high sugar content looking at the net carbs and the sugar content, this mixture’s effective carbs is only half the total carbs in the mixture. Some of the sugars will be converted into lactic acid during the fermentation process.
This mixture has 160 calories with 12.5g fats, of which 6.5g is made of saturated fats, 5.5g sugar, 6g carbs, 25mg of sodium, 8g protein, and 0.5g fiber.
Thanks to the keto-friendly snack recommendations above, it’s now easy for you to find tasty, filling, and healthy snacks to help you lose weight or attain any other goal promised by the keto diets.