Keto Snacks | Your Definitive List
The ketogenic diet is a high fat, low carbohydrate diet. It involves eating less than 50g carbohydrates a day to force your body into a state of ketosis. Ketosis is where your body isusing fat as the main fuel. This article includes a range of low carb snacks you can incorporate into your keto diet.
Fruits
Fruits are great source of micronutrients with a range of different vitamins and minerals to keep us healthy. Eating a wide variety of fruit is good way to ensure your diet has a diverse range of micronutrients.
However, if you’re following a ketogenic diet you’ll have to be careful which fruits you choose as some contain more sugar than others.
Avocado Watermelon Strawberries Blackberries Raspberries Blueberries Watermelon Lemons Peaches - Cantaloupe
Tip
Try to avoid fruits which are high in sugars, such as bananas, which contain 15g sugar per serving.
Vegetables
As with fruits, its important to eat a wide range of vegetables to increase the nutrientdiversity of your diet. If you’re following a ketogenic diet though some vegetables may be more suitable than others. Specifically, low carb, low starch options would be best. These include:
Asparagus Cauliflower Broccoli Green beans Kale Cucumber Spinach Tomatoes Olives Peppers Lettuce
Dairy
Diary is a great source of calcium which plays a role in a number of your body’s key functions including muscle contraction and maintaining bone health. Diary can also be a good source of protein – especially casein.
Some dairy contains more sugar or carbs than others. Here’s the suitable dairy options when going keto:
Greek yoghurt Feta cheese Cottage cheese Cheddar cheese Halloumi Butter Parmesan cheese Swiss cheese Camembert Brie Mascarpone Crème fraiche
Meats, Poultry and Fish
Meat, poultry and fish are all high in protein and low in carbs and are the main staples of a ketogenic diet. Most meat, fish and poultry options will fit into a keto diet.
Whilst your
Chicken Beef Pork Lamb Cod Salmon Haddock Tuna Sardines Prawns Squid
Nuts
Nuts are high in fat and low in carbs which make them a great snacking option on a ketogenic diet. They also include a range of important vitamins, minerals, antioxidants and fibre. Here’s a list of your nut options:
Pecans Brazil nuts Macadamia nuts Walnuts Hazelnuts Peanuts Pine nuts - Almonds
Grains and Pulses
Following a ketogenic diet your pulses and grain options are pretty limited as these tend to be quite high in carbohydrates. Grains and pulses need to be eaten in small amounts to ensure you don’t exceed the 50g of carbs permitted. If you do eat them, make sure to have high fibre options. These include:
Lentils (20g carbs and 8g fibre per 100g) Peas (11g carbs and 6g fibre per 100g) Kidney beans (14g carbs and fibre 9g per 100g) Black beans (22g carbs and 9g per 100g)
Keto Snack Recipes
Keto Pancakes
2 eggs 150ml almond milk - 3 scoops Keto Blend (Chocolate Caramel)
1 tsp. coconut oil
Keto Balls
- 1 scoop Keto Blend (Coffee & Walnut)
- 50g smooth almond butter
- Crushed walnuts
Keto Shake
300ml water - 1 scoop Keto Blend (Strawberry & Vanilla)
Keto Cookies
These peanut butter and jam sandwich cookies are super low carb and high protein whilst being insanely tasty. The perfect pick-me-up.
1 scoop Impact Whey Protein (Peanut Butter) - 150g All-Natural Peanut Butter (Smooth)
- 50ml Sugar-Free Syrup
1 egg
1 punnet raspberries 1 tsp. cornflour 1 tbsp. Sugar-Free Syrup 1 tbsp. water
| % Daily Value * | ||
| Total Fat | 9.6g | 15% |
| Total Carbohydrates | 2.5g | 1% |
| Protein | 9.1g | 18% |
Keto Brownies
These low carb, high protein chocolate orange brownies are a perfect afternoon treat.
125g high-quality dark chocolate orange 3 eggs 100g maple syrup 100g almond flour 30g Organic Cacao Powder 1 squirt FlavDrops (Vanilla) A pinch of sea salt Zest of 1 orange 50g 100% Coconut Oil (melted)
| % Daily Value * | ||
| Total Fat | 7.2g | 11% |
| Total Carbohydrates | 9.7g | 3% |
| Protein | 4.2g | 8% |
Kale Chips
100g chunky chopped kale 2 tbsp. extra-virgin olive oil
1. Heat oven to 150C/130C fan/gas 2 and line 2 baking trays with baking parchment. Wash the kale and dry thoroughly.
2. Place in a large bowl, tearing any large leaves into smaller pieces.
3. Drizzle over the oil, then massage into the kale. Sprinkle =some sea salt, mix well, then tip onto the trays and spread out in a single layer.
4. Bake for 18-22 mins or until crisp but still green, then leave to cool for a few mins.
Keto Muffins
300g sweet potato (peeled and cubed) 125g All-Natural Peanut Butter (Smooth) 2 tbsp. maple syrup 2 scoops Impact Whey Protein (Vanilla) 25g high-quality cocoa powder ½ tsp. baking powder Chocolate chips (optional)
| % Daily Value * | ||
| Total Fat | 6g | 9% |
| Total Carbohydrates | 10g | 3% |
| Protein | 6.7g | 13% |
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Liam is a certified sport nutritionist with the International Society of Sport Nutrition and is enrolled on the British Dietetics Association’s Sport and Exercise Nutrition register. He has a Bachelor’s of Science in Sport and Exercise Science and is graduate of the ISSN Diploma in Applied Sport and Exercise Nutrition.
Liam is an experienced personal trainer, helping clients reach their health and fitness goals with practical, evidence informed exercise and nutrition advice. In his spare time Liam has competed in numerous powerlifting competitions and enjoys hill walking, football and expanding his recipe repertoire in the kitchen.Find out more about Liam's experience here.
