The ketogenic diet is a diet characterized by a very high consumption of fat, adequate consumption of protein, and very low consumption of carbohydrate.1–3 The diet has gained increasing attention with studies showing its potential benefits in improving weight and metabolic profiles. Various types of ketogenic diet currently exist, with fat constituting 55-90% of calories and carbohydrates typically restricted to below 5-10%.1,3
Finding the right food and snacks to eat can be difficult while on the ketogenic diet. Here are some ideas for healthy keto-friendly snacks!
- Mixed Nuts
Nuts make nutritious, healthy, and easy on-the-go snacks that are also keto-friendly. Nuts are typically more than 50% fat,4 constituted mostly of mono- and polyunsaturated fats which are considered as healthy fats.10,11 Walnuts, almonds, peanuts, cashews, hazelnuts, and pecans are few examples of nuts that you can mix and eat as a snack.7–9
- Fat Bombs
Fat bombs, coined by those who follow the ketogenic diet to describe keto-friendly energy bites, are excellent keto-friendly snacks that can be made ahead of time. “Sweet” fat bombs are often made using coconut oil, nut butter such as peanut butter, and sugar-free chocolates. “Savory” fat bombs can be made using ground beef and cheese to make mini burger bites or cream cheese stuffed with favorite seasonings and toppings to make bagel-free bagel bites.
Avocados are rich in vitamins, dietary fibers, and monounsaturated fatty acids11 and can easily serve as a satisfying and nutritious snack for those on the ketogenic diet. They can be eaten by themselves, made into a guacamole and dipped with cheese crisps, eaten with fried eggs, or stuffed with cheese or a chicken salad – the choices are endless.
- Yogurt Parfaits
Unsweetened whole-fat yogurt is a great source of fat, protein, minerals, and vitamins.2 These make easy on-the-go keto-friendly snacks. Add your favorite nuts to make them more nutritious and delicious.
- Keto Sushi Bites
Traditional sushi contains rice that are high in carbohydrates, but it is easy to make this well-loved dish keto-friendly by forgoing the rice and topping it with vegetables and cream cheese. Use nori and cucumber layered with full-fat cream cheese to wrap sushi-grade raw fish, crabmeat mixed with mayonnaise, smoked fish, or your favorite fatty protein source.
Whole fat dairy products such as cheese are rich in fat, calcium, and various vitamins, making them excellent keto-friendly snacks.8 Slices of whole fat cheese, string cheese, and cottage cheese are easy ways to snack on dairy products.10
- Keto BLT
The well-beloved “Bacon-Lettuce-Tomato” (BLT) sandwich can easily be made into a keto-friendly snack by swapping the bread with a keto-friendly ingredient. Forgo the bread and wrap lettuce and tomato with bacon to make a keto-friendly mini bacon wrap. Or halve hard-boiled eggs and top with bacon, lettuce, and tomato for a keto-friendly mini egg BLT bite.
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