ULTIMATE Keto Snacks List for Your Ketogenic Diet
Having a variety of quick and easy Keto Snacks nearby will ensure you’re always full of energy while on the go, keeping you in that optimal fat burning state called ketosis.
For those times when you’re not quite up for a full meal, or you just want something at your desk or in your bag, we’ve made a list of keto snacks that we eat to fit right into your ketogenic diet. They’ll fit in with an Atkins Diet, Banting and many for Paleo also
Keto Snacks that You Can Buy
Followed by Ketogenic Snacks Recipes that you can make
Delicious Keto Snack Recipes – Make Your Own
Here’s a selection of our keto snack recipes that we enjoy, when we’re being spoilt. They’re created by Gerri to be as simple as possible, so that even old me who burns water can recreate them.
About Choosing Ketogenic Snacks That Won’t Kick You Out Of Ketosis
When people initiate a ketogenic diet for the first time they often complain about a lack of variety. This can be expected as most people new to Low Carb High Fat eating are not yet accustomed to looking at nutritional labels and seeking out foods that fit well into this healthier way of eating. Reading ingredients and nutrition labels will soon become second nature as the benefits of ketosis become evident.
Quick and easy Keto Snacks
- Macadamia nuts
- Brasil nuts
- Avocado or guacamole
- Boiled eggs
- Jerky – fatty cuts of beef are best
- Pork Rinds – puffed skin of the pig
- Full-fat cheeses
- Compound (flavoured) Butter
- Cured meats, (no added carb) salami and pepperoni
- Cheese chips
LCHF Ketogenic Nuts
“Some” nuts make perfect Ketogenic Snacks others aren’t such a good idea. A handful of keto friendly nuts will easily keep you satiated between meals and give you that long lasting energy a ketogenic diet provides so well.
High in Heart Healthy Fats, being mono-unsaturated fatty acids. Specifically oleic acid, palmitoleic acids that act in lowering bad LDL Cholesterol and raising good HDL Cholesterol helping fight against heart disease. Macadamia Nuts are full of minerals; calcium, magnesium, manganese with the added cardiovascular protection of selenium. Macadamia nuts are packed full of B group vitamins and are an excellent source of Vitamin A and E which both possess fantastic antioxidant properties. Oh and very low net carbs, 1oz or 28grams provides around just 0.5 gram of net carbs. Macadamia Nuts aren’t just a Keto Snack they’re a Keto Superfood.
Brasil Nuts are another favorite nut I include in my Keto Snacks stash. Like Macadamia Nuts, they’re packed with a broad array of health benefits. They come filled with healthy fats, and they are exceptionally high in selenium; just 30grams gives you 1000% (yes that’s right, “1 thousand”) of your daily selenium requirement. Selenium is shown to prevent heart disease, diseases of the liver and various cancers. Brasil Nuts are the highest source of selenium found in nature. You can also use Brasil nuts in gluten free recipes.
As a general rule people on a ketogenic diet should steer well away from fruits due to almost all of them having high sugar content except in the case of the Avocado. Avocados on their own debunk a lot of myths regarding the lack of nutrients in a ketogenic diet. Avocados are high in vitamin C, vitamin E, vitamin K, folate, and potassium. They’re filled to the brim with healthy fats, very low in net carbs and packed with fiber. Avocados make the perfect keto snack; they go well in a green salad and make great dips also.
Boiled Egg Keto Snacks
So you want Healthy Fats, Protein, Amino Acids and all the nutrient you can get in just one Keto Snack? Eggs are your answer. Not just the whites the whole thing. Whole Eggs are packed full of healthy… Nevermind we’ll show you. An egg contains; Vitamin A, B5, B6, B12, B2, D, E, K, BCAA’s, Calcium, Folate, Selenium, Zinc. Around 80 calories (dependant on size) 6-8 grams of Protein, 6 grams of fats. Eggs also contain Cholesterol but eating cholesterol does not cause cholesterol just as eating soap won’t cleanse your soul. In fact eggs combat cholesterol. Our Tip: Buy em, Boil em, Fry Em, Poach em, Eat em!
If you select the right brand and type of Peanut Butter, it is a perfect inexpensive way for a pick me up on the run. Real Natural Peanut Butter is full of heart-healthy fats and low net carbs making it a perfect keto snack. Make sure you read the nutrition labels as some peanut butter labeled natural, we have found to be a little deceptive. Have one teaspoon of natural peanut butter and one teaspoon of Coconut oil half an hour before exercise and this will give you a steady flow of energy well beyond your session.
Natural Almond Butter
Almond Butter is great stuff and a much different taste to peanut butter, yet just as convenient. High in fats, a good source of protein and low in carbs. Just like Peanut Butter though be sure check the nutritional label of Almond Butter before you purchase or eat it. We have come across a few that are quite high in carbohydrates.
Beef Jerky is one of those foods that you should pay attention to by reading the nutrition label. Beef Jerky can make a good keto snack, or it may have some carbs snuck in there depending on how it’s processed and flavored.
Jerky comes in various flavors and made with different types of meats. All with a varying degree of fat content, of course, keto being a high fat diet you want to steer away from the lean varieties as they’re all protein and no fuel. This Bacon Jerky is high in fat, moderate protein and no carbs, making it a great keto snack!
Or if you’re like us and love making your own keto snacks you can always buy one of these dehydrators, have some fun and save a bundle of money making your own Jerky, perhaps you could get into the Jerky making business, we’d love to see your recipes!
We love puffed pork rinds. They’re great with dips. We recommend you either eat them with dip or have a drink nearby as they’re quite dry, but are a delicious alternative to corn and potato chips. You can buy them in a variety of flavors or microwave bags as you go. They’re high in fat, moderate amount of protein and no carb and a keto snack that’s easy for entertaining.
Dairy Keto Snacks
Full Fat Cheese
Various full-fat cheese such as Brie, Feta, Halloumi, Mozzarella and Colby all make great Keto Snacks; Cheese is an excellent source of calcium (many western populations lack sufficient calcium in their diets), protein, phosphorus, zinc, vitamin A and vitamin B12. Cheese is also very satiating, keeping hunger at bay. Steer away from low-fat and skim varieties.
Food and Protein Bars
Though I eat them rarely, health bars can be a great aid for those trying to ween themselves away from having chocolates and candies, etc. I prefer whole foods mostly if I can get away with it or making our own high-fat keto snacks. But the best of the lot for taste in my opinion are;
Quest BarsQuest bars (for my taste buds at least) are the best by a country mile! Great tasting, very low in net carbs, a good amount of fat and protein and high in fiber, they make a very filling Keto Snack. Don’t go overboard on them though as too much protein will throw you out of Ketosis. I’ve had some protein bars in my time, but these are at the top for taste, hands down. Note: Never mind the total carbs the majority of those are Fibre, which does not spike insulin or count towards your Keto Carb Macros.
Share Your Keto Snacks With Us
If you have any ideas for Keto Snacks that you would like to share with us. Feel free to let us know in the comment form below and we’ll add it to our list. Be healthy!