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If I ask you whether or not you love snacks you will most likely say yes, will you not? Do you sometimes find yourself hungry in between meals? What do you do in that situation? The first thing that comes to your mind surely must be to get snacks, right?
While it is okay to snack from time to time in between meals, maybe the problem is not that your body is always hungry. It may be because you need to increase the amount of fat you are consuming every day.
We will help you find some great healthy keto-friendly snack food ideas to help increase the quality and quantity of fat content in your meals. We have some ideas for healthy high-fat snacks that will help you while on the keto diet and some sweet and savory snacks that will keep you in ketosis.
Find out what kind of keto-friendly snacks are good for you to buy as well as make yourself.
Snacking While on a Keto Diet
Can you snack while on the keto diet? The easiest answer is yes. You can snack, but you need to keep an eye on your macronutrients and overall calorie intake at the same time.
Ketogenic diets typically limit carbs to 20-50 grams per day. For the diet to be effective for weight loss and diabetes you need to remain in ketosis, and lowering your carb intake will help with this.
Don’t be so worried about snacking while on the diet. Just remember to look for snacks low in carbs and higher in both protein and fat. So many nutritious foods can easily fit into your macro nutrient requirements.
You also have to make sure that these fats deliver approximately 75% of your calorie intake and that proteins account for around 20%. The remaining 5% can be carbs, or you can just find snacks with zero carbs.
Some foods you may want to consider include:
- low-carb veggies
- plain Greek yoghurt .
Good Keto Snacks to Buy
Have you recently started keto dieting and are looking to find some snacks to eat between meals? There are a lot of great choices out there and you can find all sorts of keto-friendly snacks and we will share with you some examples.
These mini cookies from HighKey Snacks are great. Sweet snacks are usually rich in fat, but not the good and healthy kind of fat for your keto diet.
However, this pack of gluten-free chocolate chip cookies is made of wholesome ingredients such as almond flour, coconut oil, and collagen, making it the smart choice for the ketogenic dieter who has a sweet tooth.
If you are a fan of crackers, you can look to get Flackers (also known as organic flax seed crackers). Ingredients include garlic, onion, basil, and red chili pepper.
These crackers are gluten-free and are perfect for keto-dieters because the early germination of seeds increases their nutritional value and the higher fiber count means they are only 3g net carbs per serve.
These yummy and crispy crackers are USDA certified and non-GMO Project verified.
If you’re up for a light yet meaty snack, try out Utz Pork Rinds. Much yummier and much more keto-friendly than your typical potato chips, this crunchy snack is packed with protein and sprinkled with a good amount of salt.
Since they have zero carbs you can swap out your bread crumbs with these pork rinds when you want to make come other crunchy meals.
Homemade Healthy Keto Snacks
Try these inventive sweet keto snacks with a refreshing keto shake and you surely won’t go hungry for long!
Keto Fat Bombs
Homemade keto fat bombs are the best snacks to have on hand for when hunger strikes. There are so many ways you can make these treats and you can taylor them to your own favorite flavors.
These delicious fat bombs can be made with as little as 3 ingredients. Start with these options and mix and match until you find your favorite.
Fat base – coconut oil, coconut cream, grass-fed butter or ghee, cacao butter, heavy cream, cream cheese,
Flavor – cacao powder, sugar-free dark chocolate, spices, nut butters, keto-friendly protein powder, any suger-free flavorings.
Add-ins – nuts and seeds, cacao nibs, sugar-free chocolate chips, shredded coconut.
Melt your fat and then mix in the other ingredients. Portion out into bite-sized muffin trays or molds. Place in the fridge for half an hour and enjoy.
Another good snack you can easily make at home is a keto-friendly smoothie.
For this, all you need is some keto-friendly milk or milk alternative, your keto-friendly protein powder, some healthy keto fats like MCT oil or heavy cream, and some additional flavorings, like peanut butter, frozen berries, or cacao powder.
Put all the ingredients in a blender and blend until smooth. You can add water or ice as needed depending on your desired thickness.
Adding Good Quality Fat to Your Meals
The first step to increasing your fat intake is to use healthier oils with your meals. This is a great way to increase fat intake and they will help keep you fuller for longer.
A great example of good oil to use on the keto diet is olive oil. You can add olive oil to your salads, sauces, keto-friendly dips, and all sorts of other home cooked food that you are making.
If you wish to add variety to your meals, you can add in small chunks of avocado, or keto-friendly nuts such as pistachios, almonds, sunflower seeds, and pumpkin seeds.
The high amounts of fat in these foods will help you to feel full after every meal so that you do not need to worry about finding good snacks in between.
Lastly, if you are a fan of fish, you are in for a treat. Fish is a great source of fat in your diet. Some of the best types of fish that are rich in omega-3s are salmons, sardines, anchovies, herring, and mackerel.
Snacks to Avoid While on Keto Diet
Here’s a list of what you should limit or avoid completely while on a keto diet. Remember sugar and starchy foods should be kept out of your diet.
Milk and Yogurt
You can use milk sparingly in your coffee but remember to keep it limited. One glass equals 15 grams of carbs. Don’t drink any of the fancy milk-based coffee drinks from cafes as they are usually full of carbs and sugar. Avoid low-fat milk and yogurt as they contain lots of added sugars.
Nuts can be consumed in moderation. Be careful in eating them though as you can eat far more than you tend to with these tiny munchies. Cashews are high in carbs, so you might want to pick almonds, macadamias, or pecan nuts instead.
Alcohol should really only be drunk on special occasions, particularly if you are in the weight loss phase of your diet. There are several dry wines, champagnes, whiskeys, brandies, vodkas, and cocktails that are low or zero carbs. Just remember to avoid using sugar-based mixers for your drinks.
Pasta and Other Starch-Rich Foods
Bread, pasta rice, potatoes, porridge, legumes, and so on are not at all recommended. Certain root vegetables can, however, be eaten in small amounts. There are some good potential replacements for these foods that are you can swap out when making your own meals at home, like cauliflower rice and zucchini noodles.
There is indeed no harm in eating snacks while on the keto diet. Remember that you don’t have to be afraid of fat since it is your friend when you’re on keto. Just make sure to be moderate in your munching and to pick the right kind of foods to snack on!
Find out more about good and bad fats on the keto diet.