Usually, if you’re eating the right amount of protein and fat during meals on the Keto diet, it will sustain you for the hours in between. However, if your activities during the day—exercising or working out on top of it—you’ll probably need the energy boost snacks to provide when hunger pangs hit. You want to make sure the snacks you choose help you stay on track. Being prepared is important so you don’t give in to unhealthy snacking that’s full of unnecessary carbohydrates. Here are 11 gratifying and healthy snacks a Keto enthusiast or just about anyone will love. Here are some easy Keto on the go snacks to grab when you’re out and about.
Keto on the Go – 11 Keto Friendly Snacks to Take With You
SNACKS REQUIRING COOL STORAGE
This first group of snacks may require more preparation time initially, but once made are easy to take on the run. All you’ll need is a small ice-chest and an ice block to keep them cold.
With just about no carbs and substantial protein, eggs are loaded with nutrients like lutein that help prevent diseases, and choline that can actually enhance memory Good Eggs: For Nutrition, They’re Hard to Beat. You can have them plain, with salt, pepper, or any seasoning. Just remember to peel them in advance so you don’t have to deal with it later. You can also mash eggs with mayonnaise and spicy mustard for additional fat and flavor or maybe you have your own deviled egg recipe.
avocados get a bad wrap because of their high calorie content, but they contain mostly healthy fat, and since high in fiber their net carbs are only two. They have nearly 20 vitamins and minerals that enhance health and help prevent disease All About Avocados. Their rich, filling flavor leaves you very satisfied. You can simply cut an avocado in half, sprinkle salt, pepper, garlic salt or seasoning of your choice and take out the meat with a spoon, savoring every bite. Another great idea: put a scoop of whole milk cottage cheese in place of the seed. The extra fat and protein ensure you’ll stay in ketosis. See Fat Burning Keto Snacks.
If you have some spare time the day before, make a batch of guacamole. Be sure to squeeze a little lime or lemon juice on it to keep it from browning. I always put chopped onions, tomato, cilantro, salt, and lime juice combined with the mashed avocado. It’s delicious. You can add cayenne or regular pepper if you want. Some recipes for homemade kale chips and crackers come later if you want something to dip into it, but eating this treat alone with a spoon is great, too!
You can never go wrong with cut vegetable sticks like celery, zucchini, carrots, broccoli, cauliflower, cucumber, bell pepper. Pick your favorites and bring some sour cream, soft cream cheese, or dressing like blue cheese or ranch to go along with it. Try Keto Blue-Cheese Dressing and Keto Dips: Ranch and Spinach. Peanut or almond butter is also an option.
It may seem counterintuitive to take fruits as snacks, but which ones you choose can make all the difference. For savory taste buds, olives are phenomenal, The World’s Healthiest Foods. They’re high in oleic acid, a monounsaturated fat decreasing the risk of heart disease and high blood pressure. They also have anti-inflammatory benefits and are stock full of health-protective nutrients. Put some in a baggie and throw them in your ice-chest. Cherry Tomatoes are also low in carbs and taste great with any of the dips or dressings mentioned previously. If you really feel like something sweet have berries, especially blackberries and raspberries (since they have lower carbs, but blueberries are okay, too). Add some heavy whipped cream lightly sweetened with something like Swerve or monk fruit sweetener when you pack it up. It’s a scrumptious treat and energy booster.
Deli Meat or Bacon
Obviously, bacon would need to be cooked in advance, but having deli meats is as easy as opening a package. Wrap these meats, or bacon around some high-fat cheese or string cheese and you have a delectable snack. For variety, if you’ve had enough meat and just want the fat offered by cheeses—wrap up your dairy in some lettuce, collard greens, or kale. I’ve done this and it’s very good. SNACKS YOU CAN KEEP IN YOUR CAR OR PURSE ALL THE TIME Most of these snacks require little if any preparation and are great for those times you need a little sustenance to keep going.
Beef Jerky/Pork Rinds, Pemmican
Try to get the all natural versions of these, with no sweeteners and other fillers that give it added carbohydrates. One serving size has only 4 or 5 carbs and plenty of fat and protein to keep you satisfied and in ketosis. Pemmican, dried meat, as well, has more fat content than regular beef jerky. Pork rinds have no carbs at all, so if you feel like having something salty and crispy, they’re a great choice.
Nuts and Seeds
Nuts are highly nutritional and packed with protein and fat. Just eating them plain is a great way to go. Almonds, macadamia, walnuts, Brazil nuts or pecans are the best, but pistachio and cashews in moderation are okay, too, just higher in carbs. For a great resource on nuts read Keto nuts – the best and the worst. Be careful not to eat too many nuts as it can take you out of ketosis. Pumpkin seeds and sunflower seeds are also full of nutrients and having them salted is a plus since it can replenish your electrolytes which may be necessary when on the Keto diet Your Guide to Electrolytes and Ketogenic Dieting by Jeremy Partl. How about making your own trail mix? Put your favorite nuts and seeds together and add sugar-free cacao nibs or chocolate chips, and some shredded coconut for added fat.
Kale Chips/Seaweed/ Homemade Crackers
You can find Kale chips and dried seaweed at most health food stores. They’ll satisfy your cravings for something crispy and salty and provide nutrition, as well, unlike the usual chips to nosh on. If you have some free time on the weekend, try making some of your own kale chips Kale Chips Recipe or crackers made from Chia seed Low Carb Chia Seed Crackers. You can use them during the work week. Bring some slices of your favorite cheese to go with it.
Bone broth is just as it sounds. Bones of various meats are boiled in water for a long time creating a broth. As our grandparents probably knew, nutrients from bones leech into the water, creating a broth that is loaded with benefits for your health while providing the fat and protein you need. Use it as a base for vegetable soup or just put it in a Thermos to drink during the day when you feel hungry. It’s perfect on cold, rainy days. To learn more about bone broth read The Brilliant Benefits of Bone Broth.
Bars, and Other Sweet Treats
Some bars can work well with the Keto diet if you want to go this route. They should be high in protein and fiber and low in carbohydrates. See some of your best choices here Best Keto-Friendly Protein Bars. However, having sweet snacks all the time can cause us to develop unhealthy eating habits. Many times, the urge for something sweet may not have anything to do with actual hunger. Furthermore, most snacks like that—whether sugar-free popsicles or puddings—don’t have very much nutritional value, meaning you are stuck with empty calories. Occasionally, however, they won’t hurt. Sometimes having something sweet helps us sustain our goal. Check Current Prices Here!
Coffee With Butter or Coconut Oil
You can always drink coffee black, but if you need some fat to ensure you stay in ketosis, adding 1 tablespoon of butter or coconut oil is all you need, both containing about 28 grams of fat. If you need less fat and more protein, have your coffee with heavy cream and little nuts or beef jerky. For a special treat, try some sugar- free chocolate that is 70% to 85% pure cocoa. Pure chocolate and coffee both contain healthy antioxidants and can provide you with energy when you hit a lull. Studies have shown that coffee consumption can also help control high blood sugar among other health benefits. Sometimes a cup of coffee may be all we need to ward off snacking until our next meal.
Better armed with your snack arsenal, you’ll feel better knowing you have something nutritious to eat when hunger strikes, therefore ensuring your success on the Keto diet.
Have any other Great Keto on the Go Ideas? Let us know in the Comments!
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