The ketogenic diet is all about limiting your daily carb intake to less than 10%, or, in stricter regimes, 5%. That means you don’t just watch the carbs you eat for your main meals — the snacks you consume also add up to your daily macros.
Beginner keto dieters may be scratching their heads now, wondering what kinds of snacks they can eat on keto, with usual snack options like crackers and chips out of the table, knowing what gets the green light can often be confusing.
Luckily, you found this article. Here, we’ll be listing all the gluten-free, low-carb snacks that you can indulge in while on the keto diet regime.
Eating keto-approved snacks isn’t just about meeting your daily macros and staying on track with your diet goals. It’s much more than that. Packed with nutrition while eliminating gluten and limiting carbs, keto snacks bring a lot of health benefits to the table.
For one, eating low-carb and gluten-free allows you to maintain your energy levels throughout the day. Unlike high-gluten diets and processed carbohydrates that cause blood sugar spikes and crashes, late-night keto snacks reduce feelings of fatigue and sluggishness by maintaining stable blood sugar levels and sustained energy.
In a UK study, 95 adults adopted a gluten-free diet for three weeks. The participants reported improved feelings of fatigue and higher energy levels during the study period.
Another benefit of choosing keto snacks is improved digestion. Studies show that the prolamins that comprise gluten are difficult for humans to digest, causing bloating and bowel issues. Eliminating these foods while on keto can help provide digestive relief, especially for those with sensitivities.
Snacks suitable for the keto or gluten-free diet are those that focus on high-fat, low-carb, and non-gluten ingredients. These include:
Now onto the best part — the complete list of snacks that you can consume while observing the keto diet. All the snack ideas we listed below are grab-and-go, giving you options for busy days or times when you just need a little bite to quash your hunger.
Nuts and seeds are the ultimate keto superfood, with most varieties having about 29 KJ of energy per gram. They’re also rich in good fats, dietary protein, dietary fiber, antioxidants, and other vitamins and minerals.
Almonds, macadamias, walnuts, hazelnuts, and pecans are favorites among keto dieters. For seeds, consider pumpkin, sunflower, and chia.
For days when you’re looking for something more savory, cheese and meat snacks are your best bet. Think cheese crisps, beef jerky, deli meat, or pork rinds. Not only are they packed with flavor to satisfy your cravings, but they also help you up your protein intake.
Many people who are just starting out on the keto diet think that vegetables aren’t as beneficial as fat and protein sources for their diet regime. But vegetables actually have a place in the keto diet.
Many vegetables are low in carbs but rich in nutrients that support overall health. They also supply the body with phytonutrients that fight free radicals, and fiber, which helps with gut health, promotes healthy bowel movement, and manages blood sugar levels. USDA data shows that a half cup of vegetables contains over 4 grams of dietary fiber.
To enjoy low-carb veggies as snacks, keto dieters like slicing them into sticks and dipping them into their favorite keto-approved dips. Celery sticks work well with almond butter, zucchini sticks get an explosion of flavor when dipped in ranch, and cucumber slices are best paired with guacamole.
Whoever said you can’t have sweets on keto obviously isn’t creative enough to try alternatives. You can still enjoy your favorite sweet treats minus the carbs by substituting regular high-carb sweeteners with low-glycemic alternatives.
Chocolate fat bombs made of coconut oil and cocoa powder are popular among seasoned keto dieters. While others enjoy chia seed pudding with almond milk and keto-approved sweeteners. You can even make your own keto cookies using almond flour and stevia — guaranteed to satisfy your sweet tooth without messing with your macros.
Nutritionists always say that in the keto diet, it’s good practice to make all your meals and snacks at home. That way, you can control your ingredients and make sure everything you’re adding in is keto-approved.
But let’s face it — not everyone has the luxury of time for meal prep. That’s where store-bought keto snacks come in handy. If you decide to buy ready-made or pre-packed keto snacks, you need to know how to find options that suit your diet regime.
Make it a habit to peruse the labels carefully. Look for options that:
For good measure, avoid snacks that contain hidden carbs in the form of sweeteners or artificial additives. Some snack options that meet the criteria include keto protein bars, cheese crisps, pork rinds/chicharrones, and nut butter packs.
The keto diet isn’t the simplest out of all diet regimes. It can get pretty complex, making it a challenge for newbies to sustain. One thing that might help simplify it is being aware of common mistakes beginners make. That way, you’re more informed and can avoid pitfalls that will detract you from your goals. They are the following:
When planning your keto diet, make sure you don’t forget to save room for snacks. Keto snacking helps keep you satisfied throughout the day while supplying your body with sustained energy to power you up in between meals.
It’s easy to integrate snacks as part of your healthy keto lifestyle, especially now that you know the basic keto-friendly ingredients that make up a keto snack food. Where possible, make your own crunchy keto snacks at home. Keep a stash of keto ingredients and meal prep in advance. But for days when you have no time to whip up your snacks, store-bought keto snacks suffice.
Whichever you do, remember to make smart choices and eat mindfully. That way, you can sustain your keto diet and stay on track of your health and weight loss goals.
