Are you thinking about following a keto diet?
The ketogenic diet is a low-carbohydrate eating plan. It encourages followers to consume high amounts of fat in an effort to effectively manage glucose levels in the body.
In fact, this diet dates back to the nineteenth century, when it was used to help with diabetes.
In the past, keto has also been used to treat epilepsy and even cancer!
The keto diet does not preclude you from eating snacks in between meals, thankfully. Yet given its stipulations, it can be hard to find keto friendly snacks.
Keep reading for a comprehensive list of satisfying keto snacks that will keep your diet on track!
1. Macadamia Nuts
Most nuts are naturally high in fat and low in carbohydrates, making them an excellent keto-friendly snack.
Macadamia nuts in particular pack a high-fat punch. An ounce of macadamia nuts–about twelve nuts–gives you 21 grams of fat.
About three-quarters of macadamia hut fat is monounsaturated, the kind that is good for your heart.
Do your best to find macadamia nuts that aren't loaded with salt. Dry roasted is ideal.
If you don't love the taste of macadamia, opt for a nut mix. Grab a handful of pecans, macadamia nuts, and brazil nuts to optimize your fat intake.
2. Hard-Boiled Eggs
The egg is the heart of any keto diet.
Eggs give dieters the fat they crave: five grams per egg! They also come packed with nutrients that can support your weight loss goals.
If you don't want to consume that yolk due to the mighty egg's high cholesterol content, stick to egg whites.
These are still loaded with protein, which can curb hunger and tide you over until your next meal.
Hard-boiled eggs are easy grab-and-go keto snacks. You can also whip up a small egg white omelette, preferably cooked in high-fat olive oil.
3. Sliced Cheese
The ketogenic diet enables dieters to consume a lot of dairy products, and for good reason. The majority of these are high-fat and low-carb.
(You don't get a free pass for all things dairy, however. Keto diets forbid dairy products high in sugar, such as coffee sweeteners, puddings, and dairy-based desserts.)
Sliced cheese makes an excellent keto-friendly snack with its 2 grams of net carbs per serving. Opt for a harder rather than a softer cheese, such as swiss, cheddar, or provolone.
If cheese alone isn't doing it for you, wrap it around a celery or carrot stick. Some dieters even advocate spreading butter on top!
It's time to go Greek. Drop by your deli's olive bar and stock up, because these legumes make excellent keto diet snacks!
Olives are naturally low-carb, packing in only three grams of net carbs per serving. They are also deliciously savory, especially when paired with some keto-friendly cheese or cold cuts.
5. Berries and Cream
Keto diets are restrictive when it comes to certain fruits like bananas, which can be high in sugars (and thus carbohydrates). Berries, however, get a free pass, especially raspberries and blackberries.
Berries are also high in antioxidants, making them a natural antidote to seasonal illness.
For a satisfying keto snack, add a handful of berries to a serving of high-fat heavy whipping cream (whipped, of course). Just be careful not to add any extra sugar to that cream, as this will defeat its keto purpose.
If whipping cream isn't your jam, you can always swap it for high-fat, sugar-free Greek yogurt.
6. Veggie Sticks and Dip
Looking for a lighter keto snack? Break out the veggie tray.
Smother some fresh celery or carrot sticks with a high-fat spread, such as cream cheese or sour cream. If you buy your spread already prepared, check the label to make sure it is low in carbs.
7. Homemade Jerky
Jerkies give dieters a high-fat, high-protein supplement to their main meals. However, a lot of pre-packaged jerkies do have added sodium and, believe it or not, sugar.
For this reason, if you're inspired, create your own! Just make sure the recipe you follow is free of high-sugar sauces and ingredients.
8. Bulletproof Coffee
Have you boarded the bulletproof train yet? “Bulletproof” refers to beverages that contain high-fat, low-carb additives.
Bulletproof coffee, for example, contains coconut oil and unsalted butter. It may sound uninspiring, but it makes for a savory, delicious brew.
If you are needing a small keto-friendly pick-me-up and a caffeine boost, whip up a cup of bulletproof java.
9. Dark Chocolate Squares
Yes, keto dieters can enjoy chocolate, provided it has high cacao (and thus high fat) content. A few squares of dark chocolate make for a great snack, especially if you are on-the-go.
Aim for chocolate with at least 70% cacao content, and go easy on the sugar. Remember that sugar translates to carbs.
10. Cold Cuts
If you're not keen to make your own jerky, cold cuts will always suffice. Deli meats like salami, turkey, chicken, and roast beef are ideal keto snacks, as they only offer two grams of net carbs per serving.
Jazz your cold cuts up a bit by wrapping them around a stick of cheese. Squirt a little bit of mustard or mayo on there for added flavor.
It's natural to feel hungry on a ketogenic diet, especially if you are just beginning. This is often because most of us are used to quelling hunger with carbohydrates rather than fat.
If you are still feeling peckish despite your snacking regime, it may be time to add more fat to your main meals.
We're not talking thousands of calories. Remember that effective diets meet your needs (and not the other way around).
Start out by adding one more serving of fat to your daily calorie intake. Eat an extra egg at breakfast, for example, or munch on two black bean burger patties at dinner instead of one.
You may also need to be loading your main plate with “healthier” fats, those that can maintain energy levels and combat hunger over a longer period of time. These include fats found in nuts, avocados, olive oils, and fatty fishes.
Lastly, maybe you need to be drinking more water! Proper hydration can curb appetite and also help you achieve your weight loss goals.
Final Thoughts: Keto Snacks
The keto snacks in this list are not comprehensive. You may find that you prefer one over another, especially if you are crafting highly specific keto meals.
Remember that the secret to successful diets does not lie in the snacks alone. It's vital to be monitoring your appetite in healthy ways and supplementing diet efforts with proper fitness.
If you need some inspiration when it comes to keto diet grocery shopping, we can help. Click here to start writing that list!