There are numerous snack options available that are high in fat and low in carbs, making them flavorful, nutritious, and suitable for a ketogenic diet. When following a keto diet, snacking becomes more challenging due to the need to prioritize foods that are rich in protein and fat, while many commonly favored snacks in the aisle are predominantly carb-based.
You don’t need to worry because there are still many delightful keto snacks that you can enjoy. These snacks are rich in nutrients and will likely satisfy your hunger until your next meal. Take a look at these keto-friendly snack options to incorporate into your upcoming meal plan.
1. Mini frittatas
To get started, all you need is mini frittatas, also known as egg muffins, which are a wonderful snack suitable for a keto diet. They are simple to prepare and offer complete customization options.
- a dozen eggs
- standard 12-cup muffin pan
- mixing bowl
- an oven
Start by blending the eggs in a bowl and adding a pinch of salt and pepper for seasoning. Divide the egg mixture equally among the muffin cups, then incorporate your desired low carbohydrate toppings.
- spinach
- mushrooms
- tomatoes
- cheese
Set your oven to 350°F (180°C) and bake for approximately 15–20 minutes until it is done. The precise nutritional details may differ depending on the additional ingredients incorporated into the recipe.
Each egg has a carb content of less than 0.5 grams (g). Additionally, other ingredients such as spinach, mushrooms, tomatoes, and cheese are also highly limited in carbs. To ensure convenience, store them in the refrigerator for quick access before leaving, or alternatively, bake multiple batches and freeze them for future use.
2. Caprese salad skewers
When the ingredients of fresh mozzarella cheese, basil leaves, and cherry tomatoes are assembled on skewers, Caprese salad transforms into a delightful portable snack that is a classic Italian favorite. The preparation process involves simply alternating these pieces on the skewers. For enjoying it, one can opt to eat it plain or incorporate a small amount of balsamic vinegar and olive oil for dipping.
One ounce (oz) of mozzarella, equivalent to 28 g, has approximately 0.7 g of carbohydrates. Similarly, fresh basil and cherry tomatoes have minimal amounts of carbs.
3. Caesar salad bites
If you enjoy Caesar salad, you will definitely appreciate these bite-sized mini Caesar salad treats.
If you prefer a classic choice, romaine lettuce can be used, but if you don’t plan to consume the salad immediately, a more robust green like kale is recommended. To create containers for the salad, heat small amounts of grated Parmesan cheese on a baking pan lined with parchment paper. Continue baking until the cheese has melted and begins to turn golden brown.
Cool the melted cheese portions slightly before putting them over the bottom side of a mini muffin pan, gently pressing the cheese into the shape of the muffin cups. Allow them to cool entirely, and they will transform into small, crispy cups that can be eaten.
First, combine the greens with the dressing of your choice and divide them equally among the Parmesan cups. Instead of croutons, enhance the texture by sprinkling roasted pumpkin seeds or pistachios on top. If you desire additional protein, include chopped chicken or smoked salmon.
4. Cajun style shrimp and bell pepper kebabs
Shrimp, which are a good source of heart-healthy omega-3 fats, can be a healthy and keto-friendly snack option as they contain lower levels of mercury compared to other seafood. To prepare, start by applying a Cajun style dry rub on the shrimp and then thread them onto skewers, alternating with thick slices of fresh bell pepper.
To achieve the desired outcome, follow these steps: cook the kebabs in either the oven or on the grill until the shrimp is thoroughly cooked and the peppers are slightly crispy yet tender. You can either serve the kebabs immediately or refrigerate them until you’re prepared to enjoy.
5. Veggie sticks with nut butter
Pairing your favorite nut butter with fresh or lightly cooked vegetables is a straightforward way to create a highly nutritious snack. Nuts contain an abundance of healthy fats that are beneficial for the heart. Studies indicate that incorporating nuts into your diet on a regular basis may enhance insulin sensitivity and promote feelings of fullness, potentially aiding in weight loss.
A serving of peanut butter, which is equivalent to 2 tablespoons or 32 grams, usually contains approximately 16 grams of fat and 7 grams of carbohydrates. Within the carbohydrates, 1.6 grams of fiber can be found. Almond butter can be used as a dip for raw carrots or you can opt for peanut butter with celery sticks. It is important to check the label of the store-bought nut butter to ensure it does not have added sugar if you are not making it on your own.
6. Salmon salad celery boats
In addition to being a reliable source of omega-3 fats and protein, salmon also contains vitamin D, which is a nutrient that many individuals lack. Eating a serving of canned salmon weighing 3.5 ounces (100 grams) can supply more than 50% of the recommended daily value (DV) of vitamin D, and it can be easily transformed into a keto-friendly salad.
To create a straightforward keto-friendly salad, merge prepared salmon with mayonnaise. Personalize the dish by including fresh herbs, spices, garlic, or lemon. For an added nutrient kick and a delightful crunch, serve the salmon salad stuffed inside freshly cut celery stalks.
7. Nut butters
peanut,
almond, and sesame. Nut butters are high in fat and protein but low in
carbs. This makes them a filling and nutritious option.
The United States Department of Agriculture (USDA) recommends searching for natural butters that do not include additional sugar to ensure their nutritional value. According to the USDA, a serving size of 2 tablespoons of natural peanut butter without added sugar includes:
- 7 g of carbs
- 8 g of protein
- 16 g of fat
8. Olives
Olives contain a significant amount of fat but very little protein. Despite this, they remain a great option for individuals adhering to a keto diet. Nevertheless, individuals who must restrict their sodium consumption should be careful as olives are also rich in sodium.
The USDA states that a serving of olives weighing 3.5 ounces (oz) offers:
- 14 g of fat
- 1.2 g of dietary fiber
- 900 milligrams of sodium
9. Nuts and seeds
Nuts and seeds contain a good amount of protein and healthy fats, such as omega-3 fatty acids, while being low in carbs. As an illustration, the USDA states that a quarter cup of unprocessed almonds contains 15 g of fat and 7 g of protein.
A selection of nuts and seeds that are suitable for individuals adhering to a keto diet and can be consumed as snacks are:
- almonds
- walnuts
- sunflower seeds
- peanuts
- hazelnuts
- cashews
- pumpkin seeds
- chia seeds
The ideal choice would be to seek out unsalted nuts that do not contain any extra ingredients.
10. Avocados
According to the USDA, a single green skinned avocado contains healthful fat and dietary fiber.
- 44.6 g of fat
- 6.08 g of protein
- 20.4 g fiber
Avocados have the added benefit of being a good source of vitamin C, which aids in enhancing the body’s iron absorption capabilities.
11. Boiled eggs
Hard-boiled eggs can be a nutritious snack with high protein content, which also works well as a salad topping. When cooking eggs by boiling or poaching, it is a less fatty method. However, if someone requires additional fat intake for the day, they have the option of using butter or oils to fry or scramble them.
The USDA states that a large egg contains 6.29 grams of protein and 5.3 grams of fat.
12. Cheese
Full fat cheese can provide both protein and fat, as shown by the USDA’s data on cheddar cheese. In a 1 inch cube, there are 3.89 g of protein and 5.66 g of fat. Additionally, with less than 1 g of carbs, it qualifies as a suitable snack for those following a keto diet.
It is important for individuals to be aware that low fat and fat-free cheeses can have approximately 2 g of carbohydrates per serving.
13. Green bell peppers
Green bell peppers can be consumed in moderate amounts by individuals on a low carb or keto diet. While they have fewer carbohydrates than certain other vegetables, a 3 oz serving of green bell peppers contains 4 g of carbs. The nutritional values of red, yellow, and orange bell peppers are comparable to that of green bell peppers.
When considering a keto-friendly snack, chopped green bell peppers with a dip like unsweetened Greek yogurt can be an excellent choice. Nevertheless, it is vital to keep in mind that half a cup of regular unsweetened Greek yogurt may contain 3-5 grams of carbohydrates.
14. Carrots
Carrots, like green peppers, are also acceptable in moderation when adhering to a keto diet. The USDA states that a 3 oz serving of carrot sticks contains 7 g of carbs. Carrots also provide an abundance of beta-carotene and other nutrients, which contribute to their healthful qualities when incorporated into a keto diet.
15. Plain, full fat Greek yogurt
According to the USDA, a 6 oz serving of full-fat Greek yogurt, which is relatively low in carbs, provides both protein and fat.
- 15.3 g of protein
- 8.5 g of fat
- 6.77 g of carbs
If a person on a keto diet wants to have Greek yogurt as a snack, they may need to consider the carb content and plan accordingly.
