On the other hand, a snack between meals won’t be harmful even though the ideal way to lose weight is by skipping snacks. So, if you are hungry feel free to eat keto-friendly snacks.
Fortunately, the list is very large. You have the choice between nuts, creams, veggies, fruits,… You can even make your own snack at home, but make sure that it does not happen every day because it might stall your weight-loss.
Between packaged and homemade snacks, I picked my personal favorites that helped me so much with weight-loss.
Table of Contents
Meats And Eggs
#1 Beef Jerky
As this is a packaged snack the ingredients vary from a brand to the other. Make sure you read the label before you purchase it. In fact, it is necessary that there are no added sugars. It has to be grass-fed and gluten-free. Check the best beef jerky of 2020 >
#2 Cold Cuts
If you are in a hurry but still want to taste what your own hand can make you can eat cold cuts. It basically consists of turkey-based cold meat. My favorite one is the cold cut combo which is made of ham, salami, and bologna altogether. Also, it becomes more interesting when rolled around a slice of cheese.
#3 Hard Boiled Eggs
Eggs are one of the best foods to be eaten as a snack. They are packed with protein and nutrients. However, we usually associate eggs with the 3 big meals, yet they can also be good for a snack.
#4 Steak Tips
When talking about homemade snacks, steak tips must be on the list not only because they are delicious but also for its ease of preparation. In fact, it only consists of 4 ingredients leaving room for creativity. Check steak tips recipe >
#5 Keto Burger Fat Bombs
These bombs are keto-friendly and extremely delicious. In fact, a serving contains zero carbs, 5g protein, and 7g of fats. Also, it can be served with veggies or cheese. Check the recipe >
#6 Jalapeño Popper Egg Cups
Who said eggs are boring? If you think that hard-boiled eggs are not enough for you you can try this recipe. It doesn’t take much time to prepare and it includes bacon and eggs at the same time.
#7 Keto Deviled Eggs
Deviled Eggs are another recipe that makes eggs so special. It includes bacon like the previous one but in a totally different way. We just have to remove the yolks of a hard-boiled egg and turn it into a filling.
#8 Salmon Skewers
Salmon is also a very nutritious food and there is no better way to eat it than in Salmon Skewers. One serving contains roughly 1g of net carbs which makes it perfect for the keto diet. Check out the recipe >
#9 Bacon Guac Bombs
As the name indicates, this snack is heavily based on bacon. It is very low in carbs and high in fats due to other ingredients like avocado, cheese cream… Check out the recipe >
Fruits And Vegetables
#1 Cherry Tomatoes
Tomatoes make an amazing snack option. They can boost weight loss since they are very low in calories (18 calories per 3.5 ounces). The good thing is that you can mix them with other ingredients to make a tasty low-carb salad. However, a handful of cherry tomatoes contain 2.6g of net carbs. So, you need to eat it in moderation.
#2 Veggie Sticks
This is a very simple homemade snack. You just have to choose your favorite low-carb vegetable (zucchini, carrots,…), slice it, and put it in the fridge so that you can grab it later on. Check out the recipe here >
#3 Low-Carb Salad
If you love being creative with the food, you can use your creativity with the salad. Vegetables are vital in a keto diet. They are packed with nutrients and fibers, which can make you feel full longer. Thus, they are great for a low-carb snack.
#4 Avocado Chips
As avocado is perfectly keto, it can also be useful to prepare amazing meals like Avocado Chips. The name of the meal may seem a little sophisticated, but the recipe itself is very simple. Check it out here >
#5 Cucumber Sushi
Contains only 2g of net carbs per serving, Cucumber Sushi is very tasty and easy to prepare. Its main ingredients are Cucumber, Avocado, Red bell peppers, and Carrots. These are not only low in carbs but also packed with nutrients. Check out the recipe here >
#6 Caprese Salad Skewers
Skewers are great as snacks, but when you assemble cherry tomatoes and Mozzarella balls on it, they become amazing. This homemade snack is not only keto-friendly but also very tasty and fits easily in your daily caloric intake. Check the recipe here >
#7 Lettuce Wraps
This one is great when you wrap lettuce around some low-carb veggies, but I personally prefer to include some kind of meat like chicken inside the wrap. This way you can get a balanced keto-friendly snack. Check out the recipe here >
Olives! That’s it. So simple and so nutritious. In fact, olives are rich in copper, iron, and magnesium. They can help cardiovascular health. But the good part is that you can eat them or drink them as in olive oil. Not to mention that they are carb-free (*).
There is no need to change anything in pickles. They are already great for the keto diet. It’s true that they are sour but they are carb-free and packed with minerals. If you are looking for a better taste you can add them to a low-carb salad.
#10 Creamy Avocado Dip
Yes, Avocado can do it all. Besides the avocado chips you can dip them in a Creamy Avocado Dip. It’s provides only 0.8g of net carbs and 4.6g of fibers. And yet, it is so simple to prepare. Check out the recipe here >
Creams And Sauces
Well, you might be thinking “How creams and sauces can be eaten as snacks?”. You can do it but it’s not going to be as tasty as when you use it for another keto-friendly snack.
For example, you can prepare some keto chips or avocado chips and dip it in the cream. Even so, you can just dip veggie sticks in it.
Some of these on the list can be purchased ready to eat. Others are more fun because you can prepare them yourself.
Here is a list of keto-friendly creams, sauces, dressings… That can be used for keto snacks:
- Cream Cheese
- Dill Veggie Dip
- Avocado Sauce
- Keto Cheese Sauce
- Low-Carb Mayonnaise
- Keto Enchilada Sauce
- Heavy Whipping Cream
- Keto Mustard Sauce
Unlike what most people think, high-fat dairies are good for your health. They are high in fats and low in carbs which makes them keto-friendly. Except for dairy milk, you can enjoy all the other foods.
Also, you can substitute dairy milk with almond milk which is plant-based and very low in carbs.
Here are some high fats diaries that are good as keto snacks:
- High-fat cheese
- Unsweetened butter
- Heavy Cream
Nuts are the healthiest and most fun snacks you can ever get on a keto diet. They are nutritious, healthy, and yet they can be keto-friendly.
However, you have to be picky with the amount you will consume. A handful is enough, and don’t eat it when bored. Just save them only for the time you are starving.
Here are some of the best keto-friendly nuts:
One ounce of pecans provides 196 calories, 20g of total fats, 2.6g of proteins and 4g of carbs of which 2.7 are fibers. They are an excellent source of minerals like manganese which helps the metabolism to function properly.
Fats that come from pecans are mostly monounsaturated fats which are healthy fats. They help reduce bad cholesterol levels in the blood, as a result, lower risks of heart diseases and stroke.
Also, pecans are rich in flavonoids, which are a type of antioxidant hardly found in any other type of nuts. Apart from reducing the risk of chronic diseases, this antioxidant also helps with weight maintenance.
In fact, a 2016 study proved that the increasing consumption of flavonoids substances is strongly associated with weight maintenance.
#2 Brazil Nuts
Brazil nuts are so large in size. A simple serving can consist of just 3 pieces but very nutritious. According to the United States Department of Agriculture (USDA), one serving of Brazil nuts provides 99 calories, 2.15g of proteins, 10.06g of fats and 1.76g of carbs of which 1.1g are fibers.
Not to mention that Brazil nuts are considered the richest source in selenium among other nuts, an essential trace mineral that is important for cognitive function, immune system and reproduction.
Because they are rich in dietary fibers and healthy fats, Brazil nuts help reduce bad cholesterol levels in the blood and lower the risk of chronic diseases like stroke and obesity.
#3 Macadamia Nuts
With 204 calories, 23g fats, 2g proteins and 1g of net carbs in one ounce, macadamias are one of the most calorie-rich nuts. High in healthy fats, vitamins, and minerals.
Macadamia nuts are loaded with antioxidants such as flavonoids and tocotrienols (A form of vitamin E with antioxidant properties). They fight inflammation and protect against cancer and brain diseases.
Also, the high amounts of antioxidants in macadamias neutralize free radicals, which are unstable molecules that can cause cellular damage.
Furthermore, they can also help with weight-loss despite being rich in calories. That can be explained by the number of nutrients they contain.
In fact, in a 3-week study, researchers have shown that macadamias can boost weight-loss more effectively than butter or coconuts.
Just like other nuts, Hazelnuts are rich nutrients, fibers, healthy fats, and proteins. They are sweet and can be eaten in many different ways.
One ounce of hazelnuts (28 grams) contains 176 calories, 17g of fats, 4.2g of proteins, and 4.7g of carbs in which 2.7g are fibers.
Nutrients in Hazelnuts are vitamin B6, folate, phosphorus, potassium and zinc. Not to mention that they are also a great source for mono and polyunsaturated fats.
A handful of hazelnuts is not only nutritious but may also be good for your heart. It normalizes blood pressure due to the amount of healthy fats they contain.
Also, researches have shown that Hazelnut supplementation enhances plasma antioxidant potential and lowers plasma cholesterol levels.
Walnuts provide 200 calories of energy, 3.89g of carbs 2g of it are fibers, 5g of proteins, and 20g of total fats per ounce (28grams).
Just like the other nuts, walnuts help reduce cholesterol levels and decrease the risk of several heart diseases.
However, other researches have shown that walnuts, especially, can benefit endothelial function which is linked to lower stress levels.
Consuming walnuts can help you lose weight while rest. In fact, in a study, it was shown that it can boost weight loss by boosting fat-burning because it is considered an energy-dense food due to the amount of calories it holds.
Yes, you can treat yourself with chocolate bars on a keto diet. There is not only one standard type of chocolate, but that’s also why we have a lot of keto-friendly options.
Now, you might be wondering what kind of chocolate can I consume freely and won’t get me out of ketosis?
Well, the sad part is that chocolate can’t be eaten freely, 2-3 squares at most. Also, you can eat dark chocolate with more than 80% percent of cocoa. Avoid other types like white and milk chocolate.
However, better than that, you can prepare your own keto-friendly chocolate with simple recipes. If you love cooking this is definitely for you.
Benefits And Drawbacks Of Keto Snacks
Most people go through keto diet with the intention of losing weight. To do so, they have to create a caloric deficit and thus they realize that they have to avoid snacks to get better results.
The point is that snacks are great when you are feeling hungry. They are fulfilling, can stop cravings, and they can even help you reach ketosis faster.
On the other hand, they might spike your blood insulin and kick you out of ketosis even though they are sugar-free. In fact, most packaged keto snacks contain a lot of unnecessary ingredients.
Thus, it’s much better to stick to whole foods and homemade keto-snacks as these are packed with natural nutrients.
When you are on a keto diet, you will definitely make mistakes. That’s not a bad thing. Whenever you feel that you are not reaching your goals, you must be doing mistakes. You spot them and you learn from them.
Most people go through the diet with the goal of losing weight. To do so it is highly recommended to avoid snacking. Like mentioned before, you need them only when you are hungry.
Moreover, if you want your snacks to not get in the way of your goals here is what you have to do:
- Opt for homemade snacks as they are less likely to spike your insulin levels.
- Snacks are for an emergency so prepare them in advance if you don’t want to find yourself ordering donuts.
- Try to stick to your macros as much as possible.
- Don’t go overboard with snacks. For example, eating nuts can feel so much fun that you end up adding a lot of carbs to your daily intake.
Keto Snacks And Intermittent Fasting
The goal of intermittent fasting is to limit your eating hours through eating windows. From my own experience, I found myself satisfied with just 3 meals throughout 8 hours and so did a lot of people.
However, during those 8 hours, there can be a place for a snack when you get hungry. In this case, make the best of it. It’s better to be homemade and very low in carbs and calories so that it won’t kick you out of ketosis.
Snacking And Weight-Loss
Snacking can help you control your appetite and even stop cravings. When used in a smart way, it can boost your weight-loss and make it easier.
On the other hand, many studies have shown that snacking can be the major cause of weight-loss stall for many people.
Logically speaking, eating small meals throughout the day can be helpful for weight-loss if you don’t create a caloric surplus. But, unfortunately, that’s not always the case. Most people get caught off guard with snacks, most commonly because they are fun to eat.
The bottom line is that if you eat snacks and struggle with weight-loss stall then avoid it.
Wondering what to eat on a keto diet?
We provide you a 7-day keto plan with our top picks dishes. We made sure that you will get low-carbs and high-fat meals with the most tasty flavors. And, of course, we want it to be for everyone, that is why it is a Plan on Budget.