If you are new to the Ketogenic lifestyle, you may be wondering about snacks. I know I get a lot of questions about what snacks are approved when following the Keto diet…and if snacking is even allowed, in general.
Ideally, on the Ketogenic diet, you will not be snacking. You want to maximize the time between meals so your body will use your fat stores as fuel. This is especially true if you are practicing intermittent fasting. If you are constantly snacking – even Keto friendly snacks – your body will still have insulin spikes, which is what we are trying to avoid when following a Ketogenic diet.
However, there are some times when you truly need to snack. If you are following more of a low carb. high fat diet, snacking might be more appropriate. If you are pregnant or nursing, you will likely want to snack throughout the day. If you are new to the Ketogenic lifestyle, you might want to start off slowly and increase your time between meals over the course of a few weeks, and might find snacking helpful at first.
If you are in a season where you find yourself needing to snack throughout the day, these ideas should help you. They are Keto friendly snacks you can have ready in 5 minutes or less.
Easy Keto Snacks:
OLIVES – This is pretty simple, right? Any kind of olives will due, just make sure to read the labels before you buy. I just put olives in a bowl and eat until I’m satisfied. Add some mozzarella cheese and grape tomatoes and it’s easy better.
SALAMI ROLL UPS – Roll up salami slices with some cream cheese and use some toothpicks to make yourself feel fancy! I have chopped up olives or jalapeno peppers into the cream cheese, which adds another level of delicious to this simple snack.
NUTS OR NUT BUTTER – Any nuts will do for a simple snack. Almonds typically have the lowest carb count. I really enjoy pistachios and macadamia nuts as a treat. You can even grab a spoonful of nut butter as long as you make sure to read the ingredients. Make sure to buy nut butters with only nuts and sea salt. Many have added sugars and you don’t want that.
BULLET PROOF COFFEE – When you want something to snack on, but you aren’t really hungry, a Bulletproof coffee might be all you need. Add some butter and coconut or MCT oil to hot coffee and blend. Some people add stevia or vanilla extract as well.
PORK RINDS – My family loves pork rinds! It took a little while for them to come around to them though. Pork rinds can be a great alternative to chips. You can find them in all kinds of flavors or plain. Again, look at the ingredients before you buy them. We like to dip pork rinds in guacamole or hummus, and just eat them on their own. Pork rinds are a great way to add breading to your meals too, without adding any carbs.
FAT BOMBS – If you have been following Keto for any amount of time, you have likely heard of Fat Bombs. There are many versions you can make to satisfy any palate. I usually make a batch of Fat Bombs every week and pull one out of the freezer when I feel like I need a treat.
JERKY – There are many kinds of jerky available today. Try to get hormone and nitrite free jerky when possible. This is an easy snack to take on the go, as it doesn’t require any refrigeration. They are salty and pack some protein and jerky sticks are usually inexpensive enough to have on hand at will.
EXOGENOUS KETONES – While these aren’t necessarily a snack, they do help when you are prone to snacking! I will have one in the morning if I want a boost throughout my day or in the afternoon when I feel the need to snack and don’t want to, or I just need an energy or mood boost. You can try them out for yourself HERE.
CHEESE – If you can tolerate dairy and it isn’t affecting your results, cheese is a simple snack. Pull out string cheese, or just slices or cubes of cheese for a quick bite. You can even make cheese crisps and eat them as chips!
EGGS – Eggs are usually a staple in any Keto household. Boil up some eggs each week and leave them in your fridge for a quick snack. I have been really enjoying hard boiled eggs with some melted butter and hot sauce over them.
AVOCADO/GUACAMOLE – I could, and usually do, eat avocado every day. This is such a versatile snack! You can make guacamole and dip some cheese crisps or bacon in it, or even veggies. If you are like me, you could even just eat guacamole from the spoon!