- The
keto diet priortizes protein and healthy fats and limits carbs to 20-50 grams per day. - To stay full, its important to eat high protein
snacks paired with good fats like olive and cheese. - Other snacks you can try include, nuts, deviled eggs, cold cuts, and bone broth.
If you're following the ketogenic diet, randomly snacking on cheese and meat may work in the beginning, but it'll get old real fast. Therefore, it's better to plan ahead so you can still meet your limit of 25-50 grams of carbs per day without getting burnt out on the same snacks in addition to missing out on key nutrients.
Related Article Module: An easy 7-day keto meal plan to boost your protein intake and cut carbs"To do the keto diet correctly you shouldn't just be reaching for snacks; they, like your meals, should be planned out to provide the right amount of calories for your goals and to get as broad a base of vitamins and minerals as possible," says Scott Keatley, RDN, a nutritionist at Keatley MNT.
For snack-time, Keatley recommends lean proteins and veggies that can help you get fiber and nutrients without going over your carbohydrate limit.
Here are some keto-friendly options to try the next time you're craving a snack.
1. Fish/chicken snack packs
A two-ounce pack of salmon contains:
- Calories: 80.1
- Carbs: 0 grams
- Protein: 12 grams
Ready-made snack packs of cooked and seasoned fish/chicken are a quick and convenient source of lean protein that you can keep in your bag or your desk drawer, says Keatley. He recommends Starkist, Bumble Bee, and Patagonia Provisions.
2. Spinach and goat cheese salad
One hundred grams of spinach and goat cheese salad contains:
- Calories: 171
- Carbs: 11.84 grams
- Protein: 5.29 grams
Keatley says if you're struggling to hit your calorie goal, veggies like spinach can make an excellent vehicle for healthy fats. A spinach salad with an olive oil-based dressing, some crumbled goat cheese, and a handful of nuts like pecans and walnuts can be a nutritious and filling snack.
3. Jerky
One hundred grams of beef jerky contains:
- Calories: 187
- Carbs: 0 grams
- Protein: 35.4 grams
Jerky makes for a good snack on the keto diet since it's a low-carb source of protein and are easy to stash in your office desk or in your purse.. Keatley says you can try beef, bison, ostrich, and kangaroo jerky, as well as biltong and other dried meats. Try and opt for varieties that don't have too much added sugar, and be mindful of the sodium content as well.
4. Assorted veggies with cream cheese dip
Three ounces of veggies with two tablespoons of cream cheese contains:
- Calories: 169.9
- Carbs: 6.98 grams
- Protein: 3.98 grams
Keatley also recommends snacking on veggies like cauliflower and daikon radishes, as they can help fill up your stomach because they're high in fiber, while still offering under three grams of net carbs per 3.5-ounce serving. You can eat them plain or pair them with cream cheese, which is also a keto-friendly cheese.
5. Cold cuts
One slice of lean chicken luncheon meat contains:
- Calories: 27.4
- Carbs: 0.82 grams
- Protein: 4.87 grams
Cold cuts are another form of meat that can make for a convenient keto-friendly snack. As processed varieties tend to have a lot of nitrates and additives, the Cleveland Clinic recommends opting for lean cuts of fresh deli meat that is sliced off the bone. Pair your cold cuts with lettuce wraps and a slice of cheese for a more substantial meal.
6. Olives stuffed with blue cheese
A 15-gram serving of blue cheese-stuffed olives contains:
- Calories: 15
- Carbs: 1 grams
- Protein: 1 grams
Olives are a good source of heart-healthy fats, fiber, vitamin E, and antioxidants. Blue cheese is another keto-friendly cheese and even small amounts of it are very flavorful. You can snack on a handful of plain or cheese-stuffed olives when you get hungry, with no preparation required.
7. Bone broth
One cup of bone broth contains:
- Calories: 79.2
- Carbs: 4.99 grams
- Protein: 10 grams
If you're in the mood for something warm and comforting, have a bowl of bone broth. A rich source of protein, bone broth also has antioxidants and anti-inflammatory compounds that can help boost your immunity.
8. Nut butter-based energy bites
Three tablespoons of energy bites contains:
- Calories: 80.1
- Carbs: 5 grams
- Protein: 7 grams
If you're craving something sweet, you can munch on low-carb energy bites, also known as "fat bombs." You can grab them at the grocery store or make your own at home with ingredients like nut butters, cream cheese, coconut flakes, cacao nibs, berries, dried fruit, and nuts.
9. Deviled eggs and bacon
One deviled egg contains:
- Calories: 59.4
- Carbs: 0.32 grams
- Protein: 3.46 grams
Deviled eggs sprinkled with bacon bits make for a filling snack. Eggs provide several nutrients, including proteins, omega-3 fatty acids, vitamin B, and vitamin D. Alternatively, if you're on the go, the humble hard-boiled egg is a convenient option as it is easily available at many grocery stores, says Keatley.
10. String cheese
One ounce of string cheese contains:
- Calories: 94.9
- Carbs: 0 grams
- Protein: 7 grams
String cheese makes for a convenient and portable snack. A good source of protein and calcium, it can be had by itself or paired with peppers, nuts, or flaxseed crackers.
11. Macadamia nuts
One ounce of macadamia nuts contains:
- Calories: 203
- Carbs: 3.64 grams
- Protein: 2.21 grams
If it's that crunchy sensation you're after, you can munch on some macadamia nuts. Packed with nutrients like omega-7 fatty acids, B vitamins, fiber, iron, potassium, magnesium, phosphorus, and selenium, they also offer a way to bump up your calorie quotient for the day.
Other keto snacks to try
- Keto ice cream
- Egg bites
- Pork rinds
- Guacamole with veggie sticks
- Walnut parmesan crisps
- Nut butter and celery
- Dried seaweed
- Baked zucchini chips with low-calorie yogurt dip
- Dark chocolate (avoid ones that add sugar)
- Pickles with tuna/chicken salad
- Keto sushi
- Jalapeno poppers
Insider's takeaway
If you're on the keto diet, you may need to put some thought and planning into your meals and snacks to ensure you reach your calorie and nutrient goals for the day.
The best keto snacks are those that offer lean protein, healthy fats, or fiber, with minimal carbs. Keatley says that you may have to indulge in higher fat items sometimes to reach your calorie goal for the day; however, you need to be mindful of the amount of fat you're consuming because going overboard can be bad for your cholesterol and take you over your calorie limit for the day.
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