Trying out the Keto diet but don’t know where to start? Or just looking for some snacks that are low carb and higher in fat or protein? Read on to discover our curated list of the best keto-friendly snacks to satisfy your snack cravings.
What is a ketogenic diet?
A ketogenic diet or more commonly called keto diet is a low carb, high fat diet that mainly helps with weight loss. It's a type of diet where you eat fewer carbs and replace it with fat which can make your body go into a metabolic state called ketosis. When this happens, your body uses fat for fuel instead of carbs. There are different versions of the ketogenic diet but the most basic and standard is keeping your macros at 70% fat, 20% protein, and only 10% carbs of your total calories per day.
So if you're new to a ketogenic diet and still trying to figure out what you can munch on or maybe just looking around for new keto snacks to try, we hear you. Being on a ketogenic diet can be quite restrictive if you think about the cutting back on the carbs part and the macros to be in the state of ketosis. So we've put together a great mix of homemade and store-bought keto-friendly snacks to workaround those carbo-loaded cravings.
Let’s start with the keto staples. Cheese is definitely up there on the list of usual keto snacks. Not only are there so many to choose from, there are also so many ways to eat it. You can eat it as is straight from the pack or add it to your meals, or make it into your favourite cheese snacks — cheese crisps, sticks, and the list goes on. But with so many varieties, it’s good to note that not all cheeses fit into a keto diet. Some cheeses can be really carb heavy and high in calories which is a keto no-no. So go for zero or low carb, high fat, and high protein. Like these ones:
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Photo: @eatingforthe_sukh_of_it
Just like cheese, eggs are a fail-safe keto snack and probably the most common keto snack at that. For starters, it's super cheap and virtually available anywhere. And then, of course, the fact that it's so easy to prepare and pair with other keto snacks and meals is a win-win. Eggs are only 60 calories and are mostly made up of healthy fat (which is in the yolk) at 4 grams, with 6 grams of protein and absolutely zero grams of carbs. Everyone has their own style of how they want their eggs done but the trusty hard boiled egg is the safest bet for a quick, ready to eat snack in between meals or if you're opting for something on the go. Although, this cheese and egg combo is definitely one to try and will keep you on track with your keto diet.
Pork Puffs are similar to the savoury snack — pork rinds, that are made from pigskin that are fried or roasted in fat. Only it’s way better than that. Our Pork Puffs are flash cooked and then combined with a mix of sea salt, cracked black pepper and parsley. Our Pork Puffs are incredibly light, airy, and eat like a bag of crisps. All while giving the natural meaty flavour of the best outdoor reared pork. So if you want to feel the satisfaction of eating a pack of crisps while hitting your macros and doing good for the planet, then this is the snack for you. Per 20g pack, there’s only 108 calories, 6.4g of fat, 12g of protein, and just 0.3g of carbs. It's a sure fire treat for salty, crunchy keto snackers out there. Grab a bag or two of our Pork Puffs at our Amazon webstore today.
Salamis and other cured deli meats are also a suitable snack for a keto diet but before anything else, keep in mind to stick to those that are minimally processed and do not contain additives. Good thing we’ve got this one covered with our new charcuterie range – Lean Salami slices, Wild Venison slices, and Steak slices. All around 120 calories, 7g of fat, and 20g of protein, per 50g pack. These delicious and succulent snacks definitely won’t break your ketosis and will leave you feeling fuller for longer. So head to your local Sainsbury’s or our Amazon webstore and make your charcuterie board a little more often, just make sure to steer clear from high sugar or high carb fruits, crackers or bread and stick to cured meats, olives, nuts, and of course keto-friendly cheese.
Pickles in a keto diet have stirred some debate here and there but it's definitely good for your diet as long as you choose the right one. A good way to go about this is to read the label of store-bought pickles and go for zero/low carb or low sugar. But better yet, make your own at home! You only really need vinegar, water, salt and your choice of veg. Make it personalised by adding your favourite spices to give it that extra kick of flavour. Pickles are great on a keto diet as they pair well with other keto snacks and they're perfect for when you want to add a tangy, juicy crunch to your meal.
Need some help staying away from high carb snacks when you have those hunger pangs? Consider having some Ember Biltong as your easy way out. Biltong is definitely a keto-friendly snack as it typically has no sugar and is just meat marinated in salt, spices, and vinegar. Our biltong has 1.3 grams of fat, 16 grams of protein, and 0.2 grams of carbs with a total of 65 calories per serving (28g). Low in calories and carbs? Check. Have it as a quick and easy snack by itself or add it to your favourite keto meal. We think not having biltong ready at all times is a big loss, especially when you can even make your own biltong at home too with our spice mix for that Ember touch.
For a full list of recipes, check out our biltong recipe collection.
Photo: @girlinthekitchen_
Now, here's where homemade recipes come to play. If you're no keto newbie, you have probably dabbled with homemade keto snacks and meal prepping. And a fat rich, low carb keto salad would definitely be one of your go to's. A keto salad is a great opportunity to make your personalised recipes to make sure you're on track with your keto diet and your calories as you have full control of your macros. And this salad made with roasted butternut squash, olives, avocado, feta, chia seeds, over a bed of greens and veg will surely not disappoint!
Keto shakes and smoothies are a great source of healthy fats and it can be easily done at home according to your favourite flavours. Another great opportunity for personalised recipes so no need to worry about not hitting your fat and protein macros. For best (and tasty) results, we've rounded up the best ingredients to chuck in your keto shakes:
Avocados, a 100 grams or about half an avocado will provide you with 15 grams of fat, 8.5 grams of carbs, and 2 grams of protein
Nut butters like peanut, almond, and cashew have about 8 grams of fat, 3 to 4 grams of carbs, and 3 grams of protein per 16 grams
Coconut milk and oil, coconut milk will provide you with 48g of fat and 6.4g of carbs per 8oz. serving and just a tablespoon of coconut oil has 13g of fat
Low carb or low sugar fruits like blueberries, strawberries, raspberries and leafy greens such as spinach and kale are a plus for their nutritional value and flavour.
Dark chocolate is a trusted source of healthy fat for sweet keto snackers. Dark chocolate can come in different varieties but we recommend going for the good stuff which has 70% or higher cocoa content and are made from fair-trade and organic cacao beans. And best to stay away from brands that have added sugar in their ingredients. A 28g serving of good 70% dark chocolate would usually have 13 grams of carbs and 12 grams of fat. So give it that extra boost of fat by making homemade keto bombs or energy bites. Nothing beats having dark chocolate as a snack in between or after meals to make sure you're hitting your macros while you're having a treat. Get creative with it and have a go at some of these snacks:
Keto Bombs aka fat bombs are typically made with a ratio of 1/2 part nut butter, 1/4 part dark chocolate, and 1/4 part oil which are all melted together and then frozen in silicone molds that can keep for days.
Keto Cups are also made with dark chocolate, nut butter, and oil. It is molded in a muffin tin and you make it with a bigger serving of dark chocolate as the nut butter and oil will be at the yummy center surrounded by the chocolate.
Keto Bars are a store-bought alternative as there are a lot of brands that produce this today with so many different flavours. But you can definitely make your own homemade version with dark chocolate, nut butters, and oil with the addition of seeds and nuts to add some crunch.
There’s actually a lot of keto or even protein chips out on the market so you can opt for that if you’d like a quick grab and go snack. But if you don’t mind the fuss of making your own, it’s definitely worth a try and you have more control over the flavour and macros that you want to hit. Here’s a basic low carb, no fail recipe to start with:
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So there you have it, 10 of the best keto-friendly snacks we could find. No need to worry about craving for snacks that will kick you out of your ketosis. These snacks are easily available in your local supermarket or make them at home along with our high protein meal prep ideas.
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