Easy Ketogenic Snacks: Low Carb Options to Keep You on Track
The keto diet is an excellent way to lose weight, but when most convenient, prepackaged snacks are loaded with sugar and empty carbs, it can be challenging. There are a ton of quick keto snack recipes all over the internet, but some are extremely unhealthy. Hopefully, if you’re trying the keto diet for weight loss, you’re interested in health, too. The two don’t always go hand-in-hand, and when diets explode in popularity, as the keto diet has, the chances of finding misinformation and well-disguised. unhealthy, quick keto snacks go up.
What is the Keto Diet?
The ketogenic diet, also known as the keto diet, is a very low-carb diet. The factor that separates this diet from other low-carb diets is the fat content. The keto diet typically focuses on consuming lots of healthy fats to replace the lost carbs.
The goal is ketosis. Ketosis is a metabolic state in which the body efficiently utilizes stored fat for energy instead of the usual carb and glycogen reserves. In ketosis, the body turns fat molecules into ketones in the liver, providing energy for the brain.
There are different types of ketogenic diets:
- Standard Ketogenic Diet: 70% fat, 20% protein, 10% carbs.
- Clinical Ketogenic Diet: cycles of high carb and keto days.
- Targeted Ketogenic Diet: the strategic use of carbs for workouts.
- High Protein Keto Genic Diet: 60% fat, 35% protein, 5% carbs.
Most scientific research is done on the standard and high protein keto diets, and thus, these keto snack ideas are, too.
Foods to Avoid when Planning Quick Keto Snacks
Some foods are strict no-noes on the keto diet, and while some of these foods are healthy, they simply don’t fit into the keto goals.
- foods with lots of added sugar like soda pops, juice, smoothies, cakes, ice cream, candy, etc.
- grains like cereal, bread, wheat-based products, pasta, etc.
- starches like rice, potatoes, etc.
- beans and legumes
- root vegetables
- most condiments like BBQ sauce, ketchup, honey mustard, etc.
- unhealthy fats like vegetable oils, mayonnaise, etc.
- “diet” foods, low-fat processed foods, and sugar-free diet foods
Our quick and easy ketogenic snacks are healthy and avoid these no-no foods.
Easy Ketogenic Snacks
One main benefit of the ketogenic diet is that it generally prevents hunger for several hours after a meal, so you shouldn’t always feel the need to use these easy ketogenic snacks. If you’re consistently hungry before meals, consider increasing the fat and protein content in your meals.
Snacking typically happens on the go, but many prepackaged snacks don’t fit into the keto diet. For your zero prep, on the go, quick keto snacks, look no further.
Zero Prep Easy Ketogenic Snacks
Cheese –an easy ketogenic snack and fan favourite. You’ll find it in many keto recipes, and while there’s some debate about the health of dairy products, many experts think cheese is perfectly healthy. With very few carbohydrates, cheese makes a wonderful grab-and-go quick keto snack.
Choose soft cheese like brie which has .5 grams of carbs per 100-gram serving, aged hard cheese like cheddar which has 1-3 grams of carbs per 100-gram serving, or semi-soft cheese like mozzarella with about 3 grams of carbs per 100-gram serving.
Nuts– you must be careful with some nut variations when you’re looking for easy ketogenic snacks. Cashews, for example, are higher in carbs. Choose pecan or brazil nuts with just 4 grams of carbs per 100-gram serving, or go slightly higher with macadamia, hazelnut, walnuts, and peanuts. These options have between 5 and 8 grams of carbs per 100-gram serving.
Quick Keto Snack to Make with Cheese
This recipe is a more involved keto-friendly snack option with cheese. It has a little bit of prep, but the big flavour is worth it!
Easy Ketogenic Snack Crackers – with just 3 grams of carbs per serving, you’ll be loving these keto-friendly Cheez-It alternatives. You need:
- 1 cup almond flour
- 1 cup shredded cheddar cheese
- ¼ tsp salt
- 1-2 tbsp water
Preheat your oven to 180 degrees Celsius and line a baking sheet with parchment paper. Use a food processor to combine almond flour, cheddar cheese, and salt. Blend well. If the dough is too crumbly, add between 1 and 2 tbsp of water. Transfer the dough to a flat surface before rolling out to ¼ inch thickness. Cut into squares and place in a line on your baking sheet. Bake for twelve minutes, flipping half-way through.
Quick Keto Snacks with Protein
Is your macro breakdown in need of a bit more protein? Try this easy ketogenic snack recipe with a hearty dose of lean protein.
Quick Keto Snack Protein Rolls – these yummy, cheesy roll-ups have just 3.5 net carbs per three rolls. You need:
- 6 slices of mozzarella cheese
- 1 ½ cups of shredded, cooked chicken
- 1 tbsp low-carb ranch
- 1 tsp chopped green onion
Combine the shredded chicken, ranch, and green onion in a bowl and set to the side. Preheat the oven to 176 degrees Celsius and line your baking sheet with a silicone baking mat. Place the mozzarella slices on the mat and bake for five to seven minutes. Allow to cool, then place the chicken mixture on the cheese slice and roll tightly. Enjoy!
Dessert Keto Snacks
Craving some delicious keto-friendly desserts? This easy ketogenic snack recipe doubles as a decadent dessert.
Quick Keto Snack Cookies
If you thought chocolate chip cookies were out of your reach on the keto diet, think again. This quick keto snack has just 1 net carb. You need:
- 1 ¼ cups almond flour
- ½ tsp baking soda
- ½ tsp salt
- ¼ tsp baking powder
- ½ cup unsalted butter
- ¾ cup golden monk fruit
- 1 tsp vanilla extract
- 1 egg
- 1 cup Lilly’s chocolate chips
- ½ cup chopped pecans
Preheat your oven to 176 degrees while combining the almond flour, baking soda, baking powder, and salt into a bowl. Beat the butter and golden monk fruit and vanilla with a hand mixer until creamy. Add the egg and gradually mix in the flour combo. Mix in the chocolate chips and nuts by hand, then chill the mixture for about 25 minutes. Scoop the mixture onto a lined baking sheet and bake for seven to nine minutes until golden brown.
The keto diet is excellent for dropping weight quickly, and with these quick keto snacks, you can satisfy cravings and hunger while sticking to your plan and reaching your goals!