Avocado
Having a suitable snack available can make the difference between staying within your carbohydrate target and choosing a quick but unsuitable alternative when unexpected hunger strikes away from home.
Snacks that do not need refrigeration
-
Nuts, such as almonds, walnuts and macadamias, provide energy and fullness, but weigh portions because it is easy to consume too many calories without noticing.
-
Olives: convenient, flavourful and very low in carbohydrates.
-
Roasted pumpkin or sunflower seeds: useful sources of fat and magnesium.
-
Dark chocolate with 85% cocoa or more: in small amounts, it contains fewer net carbohydrates than milk chocolate.
Snacks for the fridge or a cool bag
-
Cheese sticks: convenient sources of protein and fat with very little carbohydrate.
-
Boiled eggs: a classic keto snack that can be prepared in advance for the week.
Keto snacks to keep with you — overview -
Celery sticks with almond butter: a crunchy, satisfying combination.
-
Rolled sliced meats: ham or bresaola rolled up, optionally around a piece of cheese.
More involved snacks to prepare in advance
-
“Fat bombs”: small bites made with coconut butter, unsweetened cocoa and a suitable sweetener, which can be frozen in individual portions.
-
Cheese crisps: grated cheese baked until crisp, an alternative to conventional potato crisps.
Keto snacks to keep with you — practical checklist -
Savoury almond-flour muffins with eggs, cheese and vegetables, suitable for batch preparation for the week.
What to check in packaged “keto” products
Always check the labels of industrial bars and snacks described as “keto-friendly”. Some use sweeteners such as maltitol, which can raise blood glucose more than the stated “net carbohydrate” figure suggests, as discussed in the article Foods to Include and Avoid in the Ketogenic Diet), and some contain more carbohydrates than the marketing implies.
How to organise yourself
Keeping a small supply of nuts in your bag, office or car, and cheese sticks in a fridge or cool bag, greatly reduces the risk of choosing unsuitable alternatives when hunger arrives unexpectedly. Preparing more involved snacks once a week in sufficient quantities for the following days saves you from planning them from scratch every day.
Related articles