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It’s no doubt that the ketogenic diet is one of the most satiating diets around. The large amounts of fat you’re consuming at each meal means your hunger is generally kept at bay. But don’t be fooled into thinking that just because you’re eating more fat than anything else that you’ll be exempt from getting hunger pangs and the occasional mid-afternoon energy crash.
And what do we turn to in times of desperation? Shelves lined with keto-compliant foods that are a quick, easy way to curb that need, or dozens of snack foods that are too high in carbs to fit into a keto diet. But the problem is that while they may be keto, it doesn’t always mean they’re healthy.
So when the hunger hits, it’s important to make sure you have healthy, fat-filled snacks on hand.
We’ve put together a list of 10 quick and delicious snacks that will put your hunger to a screeching halt while keeping your carb count within the keto range.
Eggs are a versatile, nutrient-dense powerhouse in the keto world. They’re loaded with protein, healthy fats, choline, iron, as well as the carotenoids lutein and zeaxanthin. If you’re not a fan or tired of plain old hard-boiled eggs, kick it up a notch with devilled eggs!
The basic recipe for devilled eggs calls for mayonnaise, dijon mustard, garlic powder, smoked paprika, sea salt, and black pepper.
Try these flavour add ins:
Delicious and freezer friendly, meatballs are a great way to satisfy your hunger with barely any carbs. Swap out the traditional breadcrumbs for almond flour, and add the herbs and spices you like. If you’re using grass-fed beef, you’re also getting a hefty dose of vitamin A, vitamin E, CLA, protein, and antioxidants.
For a simple cheesy beef meatball, mix 1lb. of ground beef with 1 egg, ½ cup parmesan cheese, ½ cup grated mozzarella cheese, 1 tablespoon of minced garlic, sea salt and black pepper. Form into equal sized balls and bake at 400F for 18-20 minutes.
For an added bonus, add a spoonful of marinara and melt some cheese for a quick and delicious pizza-style meatball!
Nuts are the ultimate keto food. They’re packed with healthy fats, protein, and contain minimal carbohydrates. Mix things up by making your own trail mix with keto approved nuts and no sugar added chocolate chips (for those with a sweet tooth).
Here are your best options with carb counts (per 100g.):
Want to kick it up a notch?
Make it savoury! Toss the nuts in 1 tablespoon of avocado or coconut oil in a frying pan and mix in 1 teaspoon each of sea salt, cumin, and chili powder. Cook over medium heat until warmed through.
If you’re looking for a midday pick me up, keto coffee is where it’s at. Mix a scoop ofKetao Coffee Creamer into a steaming cup of brew to boost your energy, improve your focus, and keep you full until your next meal. It’s high in healthy fats from MCT, grass-fed butter, avocado, and coconut, along with muscle-repairing collagen for the perfect keto blend.
While you can buy low-carb crackers at virtually any grocery store, why not make your own? With just a few simple ingredients--almond flour, egg, and sea salt--you have a crunchy, flavourful snack to use with dips, cheese, or eat just on it’s own. Feel free to add in any herbs, spices, cheese, or other flavourings to suit your liking!
Meat and cheese are fair game when it comes to keto. They’re loaded with protein and healthy fats for an easy and delicious snack. Combine it with some olives, pickles, and nuts, and you’ve got yourself the perfect party appetizer platter.
Be mindful that you’re not buying meats that contain added sugars and nitrates.
Want that salty, savoury crunch of potato chips without all the carbs? Kale is loaded with nutrients like beta-carotene, vitamin K, vitamin C, manganese, and copper, and can easily replace potatoes. If you’re buying them pre-made, watch out for added sugars and unhealthy oils (sunflower, safflower, canola, etc.).
For quick and easy homemade kale chips, wash, trim, and dry 1 bunch of kale. Combine 1 tablespoon of olive or avocado oil with preferred spices and massage kale to coat evenly. Bake at 300F for 10-15 minutes, watching carefully to prevent burning.
Fat bombs are a super convenient way to round out your macros and give you a little boost of energy, whether you’re at home or on-the-go. They’re easy to customize to suit your flavour preferences, and can also be made sweet or savoury.
If you’re new to the fat bomb world, here’s a simple start for you.
Chocolate Fudge Fat Bombs
In a small saucepan over low-medium heat, combine 1 cup of almond butter (or other nut butter) with 1 cup of coconut oil until melted. Add in ½ cup cocoa powder, 1-2 tablespoons of monk fruit sweetener (or ¼ tsp. stevia), and a pinch of sea salt. Pour into molds and freeze for 60-90 minutes. Alternatively, pour into a bowl and once frozen, use a small ice cream scoop to make balls.
Dips are an easy way to get your fill of fat, without loading up on the protein. Whether it’s avocado, dairy-based, or even cauliflower, there’s a wide variety of flavour options for you.
Here are a few to try:
Great resource for recipes if you want to include:https://www.dietdoctor.com/low-carb/recipes/dips-and-dressings
Olives are a nutritional powerhouse that make for a super fast grab-and-go snack with zero preparation. They’re loaded with healthy monounsaturated fat, copper, iron, fiber, and vitamin E, not to mention have antioxidant and anti-inflammatory properties.