Healthy Keto Snacks
The ketogenic diet, commonly referred to as the keto diet, continues to grow in popularity—mainly due to its ability to promote weight loss and help to control blood sugar levels. The initial purpose for the keto diet was used to treat certain types of epilepsy, but has been used since the 1970s to treat obesity.
What is a Keto Diet?”
The keto diet is a diet that is high in fat and low in carbohydrates. This causes the body to break down fat into molecules called ketones. These ketones circulate in the blood and become the main source of energy for many cells in the body. The typical keto diet usually recommends a daily carbohydrate intake of between 20-30 grams of carbohydrate. The number of carbohydrates consumed daily will depend on the individual and a variety of factors, such as insulin tolerance, physical activity level, and body composition.
Although the keto diet includes a variety of acceptable foods, it can be difficult to decide on what to eat—especially during snack time. Today, I’m going to share a few easy, healthy keto snacks for you to enjoy throughout the day or if you need a little pick-me-up on those busy days!
Healthy Keto Snack Ideas
Hard-boiled eggs
Eggs are a popular ketogenic food. They provide a great source of protein, healthy fats, and zero carbs. You can enjoy a hard-boiled egg with a little dash of salt and pepper, or try adding a little mayo or cream cheese on top.
Veggies and Low-Carb Dips
Low-carb vegetables such as celery, cauliflower, zucchini, and cucumbers are a great keto snack choice. And they taste even better if you choose to dip them in a low-carb dip such as cream cheese, ranch dressing, or sour cream. For an extra dose of flavor try adding in a little freshly minced garlic to your sour cream and cream cheese spread!
Bone Broth
If you are craving something warm and cozy, try bone broth. Bone broth is a great, keto-friendly snack and it contains up to 10 grams of protein per cup. You can make your own bone broth on the stove top or with a slow cooker, or you can choose to buy it from the store. If you choose to purchase it, be sure to check the ingredient label to make sure that they are free from any added sugars or additional traces of sodium.
Keto friendly berries and cream
Because fruit contains natural sugars, some people tend to stay away from them while on the keto diet, but there are some fruits that are lower in carbs and sugar, such as raspberries, strawberries and blackberries. Combine a serving of these berries with a serving of homemade unsweetened whipped cream for a yummy treat!
Chocolate
Surprisingly, chocolate can be enjoyed while on a keto diet—preferably chocolate with 70% cocoa or higher. Try to avoid dark chocolate with less than 70% cocoa and milk chocolate. To make this treat go a long way, try shaving a few pieces over whipped cream and then saving the rest for an after-dinner snack.
Low-sodium, low-sugar beef jerky
Beef jerky can be a very satisfying and savory treat. To help you choose the right one, be sure to read the nutrition labels and to make sure they are free from added sugar or any other additives.
Nuts
Nuts are loaded with protein, fat, and fiber which provide a variety of health benefits, such as reduced risk of heart disease and blood pressure levels. Some keto-friendly nuts include almonds, cashews, Brazil nuts, pistachios, walnuts, and pecans. Try mixing these together, along with a few fresh herbs, to make a delicious trail mix.
Guacamole
Guacamole makes a great, healthy keto snack. That’s because avocados are packed with healthy fats, fiber, and a hefty serving of essential nutrients. To make guacamole, simply mash a ripe avocado and combine it with a dash of lime juice, diced onions, and salt and pepper. For a little kick, you can try adding in a sprinkle of cayenne pepper. Serve with a few low-carb veggies for a satisfying snack.
References
Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. United States Department of Agriculture website. Published 2005.
Healthy Recipes & A Touch of DIY Flair. (n.d.). Retrieved from https://www.beautifuleatsandthings.com/
PaoliII A. Ketogenic Diet for Obesity: Friend or Foe? Intl J Environ Res Pub Health. 2014;11(2):2092-2107.
Roehl K, Sewak SL. Practice Paper of the Academy of Nutrition and Dietetics: Classic and Modified Ketogenic Diets for Treatment of Epilepsy. J Acad Nut Diet. 2017;117(8):1279-92.
Andrea Mathis, MA, RDN, LD is an Alabama-based Registered Dietitian Nutritionist and owner of the healthy food blog, Beautiful Eats & Things. After completing her graduate studies at the University of Alabama, Andrea worked in several different healthcare settings including clinical, public health, and long-term care. Andrea believes in achieving optimal health by incorporating healthier eating habits into your lifestyle and making healthy eating fun! When she’s not running after her two toddlers, she’s going on exciting foodie adventures with her husband!