How can you snack and still stay in ketosis?
When you are following the keto diet, there are times when you need a little something to contain your hunger until it is time for your next meal. Snacking can be very helpful in topping up your protein and fat levels while satisfying your appetite.
But what snack foods can you indulge in while ensuring that you remain in ketosis? A keto-friendly snack must be low in carbs and high in protein/fat – and of course, it should be delicious.
Do you often catch yourself with the munchies, but nothing around the house to eat? Keep your fridge stocked with ready-prepared veggies such as carrot, bell pepper and celery sticks to nibble on when your willpower is low. Not the most exciting snacks, but it will get the job done, without making you feel guilty afterwards.
Add a little full-fat cream cheese, and you can ward off hunger until dinner time. And there are plenty of other quick and easy ideas you can keep at hand for when the craving strikes. Sweet or savoury, there is something to suit every taste.
How do you pick your keto snacks?
A lot of the existing low-carb snacks will kick you right out of your ketosis. Why? Because many of these so-called “healthy low-carb” snacks are loaded with protein and unhealthy ingredients that spike your blood sugar.
When finding keto-friendly snacks, use these rules to guide you:
- Stick to whole food-based snacks as much as you can, and preferably homemade.
- Only purchase minimally-processed products . These should not contain any additives containing carbs or fillers.
- Try to get snacks that consist of about 60% fat and less than 10% carbs.
- Use recipes that are keto-approved as much as possible.
We have created a list of some of our favourite keto snacks and categorized them according to whether they contain both protein and fat, or just fat.
Quick nibbles that do not endanger your ketosis
Peanuts are not true nuts but are a member of the legume family, like soybeans. They are packed full of nutrients such as niacin and vitamin E. Peanut butter is high in fat and contains medium levels of protein while being low in carbohydrates, and is a great choice to keep you feeling full.
Two tablespoons have 5 grams of carbohydrates, so be careful about portion size. Some brands contain palm oil and other additives, so choose a whole food brand that contains only peanuts and salt.
String cheese, cream cheese and cheddar cheese are a convenient way to top up with protein and fat. If you are serious about losing weight, weigh the cheese and cut and into small portions to keep in the fridge so that you are not tempted to overeat.
Are you craving a tasty tortilla? It is easy to make your own ketogenic cheese wraps using cheese slices. Red Leicester and Edam cheeses are good choices.
You will need:
- Small non-stick frying pan (an omelette pan is perfect for this recipe)
- Wooden spoon
- Baking parchment
- Cheese slices
Heat the non-stick frying pan over a low to medium heat. Add two or three slices of cheese, sprinkle with seasoning or herbs of your choice and allow the cheese to melt. When it starts to bubble, pour the melted cheese onto a piece of baking parchment and spread into a circle using a wooden spoon. Allow the wrap to cool before removing from the paper. Add the fillings of your choice and enjoy.
Rich in fat, protein, Omega-3, calcium and other minerals, zero-carb sardines are ideal for grazing on between meals. Look out for sardines canned in olive oil for extra fat. Eat on their own or serve with a few crunchy veg sticks.
Ketogenic nibbles rich in fat
Whether green or black, olives are one of the best high-fat ketogenic foods for snacking. They have minimal protein and carbs, yet are an excellent source of fibre. Look for organic olives and if you choose olives with flavourings, be careful to check for hidden high-carb ingredients.
Perfect for intermittent fasting or avoiding ketogenic flu symptoms when starting your diet. This contains sustainable coconut and palm oil, and Instant Cappuccino has a delicious fresh cappuccino taste. Ideal for drinking any time of day, and by sipping on an empty stomach you maximise the ketogenic effect.
Most nuts are high in Omega 6, which can cause inflammation, but macadamias are low in this fat while being rich in monounsaturates. Choose raw macadamias and eat small portions only – they are very calorific.
Funky Fat Choc
You can still enjoy your favourite treat without being kicked out of ketosis with a bar of Funky Fat Choc. This rich, creamy organic chocolate contains only healthy ingredients and helps to avoid blood sugar spikes.
Berries and double cream
Most fruits are high in carbs so are off the menu if you are on a keto diet. However, small amounts of berries such as raspberries, blueberries and strawberries are ideal for snacks. Eat them on their own or for extra fat, top them with a dollop of extra thick double cream. You can also create a super-easy berry mousse:
- Whisk some double cream until it stands in soft peaks.
- Add some crushed berries. Top with a whole berry or add few toasted flaked almonds for a crunchy texture (this option will add a small amount of protein).
- Eat straight away or for a firmer texture, chill for 2- 3 hours or overnight.
- Serve in small bowls.
Looking for delicious, ready-to eat keto snacks that are easy to bring along? Try these!