The ketogenic diet is known for regulating blood sugar levels and balancing out cravings and energy drops.
That said, it's nice to have the chance to have some healthy snacks that fall into the low-carb keto category for those busy days when you have to skip lunch or that you simply need after a hard workout.
We seem to keep breakfast, lunch, and dinner as they should be. But what about the popular snacks? What about those moments when you're at your desk or watching a movie and your normal snack just doesn't go with that low-carb diet?
Fortunately, keto snacks are some of the best keto-specific recipes out there. Preparing small meals/snacks is one of the best ways to prepare for success in the keto diet.
We distinguish snacks into ready-made snacks and snacks that you have to prepare. Be sure to have a look around the KetoUp shop, because there are many ready-made snacks that go along with the ketogenic diet.
Pork skin that puffs up when roasted is the perfect substitute for french fries. They're filling because of the high-fat content (helpful for keto) and are the perfect snack if you just have an appetite in between. You can also season them yourself, make nachos, dip them in cream dips, and so on.
As it turns out, it's not the gross headed fish you might have imagined. Usually, they are wrapped in foil and the heads removed. They're easy to split up with a fork and make the perfect low-carb snack. In case you're wondering how they taste? They actually taste like mild tuna. They're often offered in flavors like jalapeño and tomato sauce for an extra touch. Just give them a try, they're pretty cheap and really worth a try.
Beef Jerky / Dried Meat
Make sure the brand you choose is carb-free or very low-carb and those very few ingredients are added. Be careful with anything that has added sugars, as this will increase carbohydrate levels. Bonus points for meat from grazing animals, which has a higher nutrient density and is better for the environment.
Nuts or Nut Butter and Seeds
Keep in mind that some nuts are quite high in carbohydrates (like peanuts, cashews, and pistachios). Stay away from nut butter that has added polyunsaturated oils or "vegetable oils".
Choose nuts with higher fat content, such as almonds, pecans, or macadamia nuts, and seeds that are high in omega-3 fatty acids, such as flaxseed and chia.
Perfect keto nut butter is a great snack. Their high-fat, sugar-free blend is ideal for a spoon on its own or as an addition to a low-carb smoothie.
Make sure it's the full-fat version with no extra carbohydrates or other fillers.
Dark Chocolate Sweetened With Stevia
If your dark chocolate isn't sweetened with stevia or monk fruit, make sure it contains at least 80% cocoa or more. Otherwise, the carbohydrates can add up quickly. Here's low-carb keto-friendly chocolate to order.
Not to be confused with chocolate chips, cocoa nibs are more like eating the cocoa bean straight from the tree. They're just that - chopping up cocoa beans, which provide all of the flavor and fewer carbohydrates than chocolate chips. With around one carbohydrate per teaspoon, you may want to replace the chocolate with this rich, satisfying snack.
Since hot peppers are processed very heavily, limit your intake and try, if possible, to find organic and hormone-free versions. However, some slices taste good, especially with high fat cheese and dill pickle slices.
Avocados are good choices because they are a whole food and very easy to eat. Just add some salt and pepper. Maybe you sprinkle them with a little olive oil and sea salt, and they are perfect for in between.
When buying kale chips, make sure that they don't contain any added sugar. You can also make them yourself with coconut oil, lard, or ghee.
You should drink your coffee black (without added sugar) or only with full-fat cream or MCT oil. Then it is not just a normal coffee but turns into a substantial snack.
Perfect Keto Bars
You no longer have to worry about which protein bars throw you out of ketosis. These keto bars are tested and approved to keep your blood sugar level constant and keep you full for hours. They are also available in delicious flavors, so you never get bored. But you shouldn't exceed 2 bars a day.
Olives are a great snack straight from the olive bar (if you can find one). Just make sure they haven't been mixed with oils other than olive oil.
Homemade healthy keto snacks
Homemade keto snacks are your best bet. Choose something homemade and not everything that is packed right away. While the following keto snacks are a little more laborious, they take the keto diet to the next level. These ideas are great if you have a little more time to prepare or are looking for keto snacks for an event or party.
What are cheese chips anyway? Well, they're basically cheese, fried until crispy. They are quickly made in the oven by laying sliced cheddar cheese on parchment. You can also shape grated cheese into small chips and then grill them. Let them cool down and harden into a perfect chip!
Dip crispy cheese chips, crispy bacon, flax seeds, or vegetables in this avocado-based dip. There are so many different recipes for guacamole that your favorite preparation is sure to be included.
Make some bacon beforehand for a snack on the way. If you can, opt for organic or pastured pork bacon and always look for a nitrate-free, uncured version.
Cut your favorite vegetables that are keto-friendly (zucchini and yellow squash are both excellent options) and store them in the refrigerator so they're easy to grab and take with you. You can also dip it in homemade guacamole or eat it with full-fat cheese.
Cheese Dips or Fondues
There is nothing like a good keto cheese dip or fondue. Enjoy that with keto-friendly vegetables or kale chips.
Low-Carb Small Sandwiches
Sandwiches are not entirely prohibited on a keto diet. Just use our fresh keto baked goods - think of cheese, lettuce, spinach, or hormone-free delicatessen meat.
Pizza or Taco Rolls
Uses baked full-fat cheese as a "wrap" and fills it with taco meat and spices. To bake a ketogenic-friendly pizza, there are special baking mixes.
Boiled or Hard-Boiled Eggs
Packed full of protein and nutrients, eggs are nature's ready-made snack. Cut them in half and eat them with salt and pepper or turn them into stuffed eggs for a party.
You can make chips and fries from any low-carb vegetable. Try a variety of keto-friendly vegetables. For example, you can create great chips from celeriac.
Something Wrapped in Bacon
This is a popular idea for parties. You can wrap bacon around mozzarella sticks, jalapeño pods, vegetables, or beef. Try asparagus wrapped in bacon. A sensation!
Everyone loves a good meatball. Fortunately, these are always quick to prepare and are ideal for a healthy, meaty snack on the go.
Wrap your favorite meats and low-carb vegetables in some lettuce leaves, such as a curry chicken wrap.
Sip on an anti-inflammatory bone broth for something low-calorie and calming. Adds fresh herbs, salt, and pepper for extra nutrients, electrolytes, and flavor.
Makes a quick spreadable paste of meat and cream cheese to smear on veggies or keto-friendly crackers. For a fancy party dish, try smoked salmon pate with cucumber.
Berry Ice Cream
Berries are one of the only fruits on your keto “yes” list. They are lower in sugar than most other fruits and contain beneficial antioxidants. For a simple "ice cream" mix frozen berries with coconut cream or whipped cream for healthy, keto-friendly ice cream in just a few minutes.
You just have to replace all the high-carb fruits with healthy fats. For a filling snack that will really heat up your day, try these keto smoothie options: green matcha smoothie, acai almond butter smoothie, or chocolate sea salt smoothie.
Yes, you can eat cookies. As a sweet treat, you can try these biscuits or delicious lemon-cashew biscuits.
For a light keto mousse, heavy cream is mixed with a little cocoa powder, eggs, and a little vanilla. Add some of the low-carbohydrate sweetener stevia if needed.
Bonus: The rules of snacks during the ketogenic diet
There are a few rules to be followed in the keto diet.
Do this NIGHT:
Keep in mind that consuming packaged pork rinds or protein bars with counterfeit ingredients can destroy a high-quality keto diet - these types of foods are fine in an emergency but not for everyday consumption.
Do not be caught off guard! Use the snack list above and always have something in your pocket so that you are not unprepared and accidentally order a muffin or some fries!
You should do this:
Stick to your macros.
Take the time to prepare high-quality snacks for yourself and then enjoy the keto success to the full!