The Keto diet is one of the most challenging diets to follow, but it helps to have pre-prepared Keto snacks in your fridge or pantry, ready to eat. The reason why Keto is so challenging is because you are only allowed to consume 40 grams of carbohydrates per day, yet carbs are everywhere. There are carbs in pasta sauce, vegetables, juice, the list goes on of where carbs are found besides pasta and bread. For references, there are 30 grams of carbohydrates in one glass of orange juice, and about 28 grams of carbs in one banana. That’s how easy it is to go over your carb limit on Keto, if you’re not careful.
The reason why this low-carb diet is so effective at helping people lose weight, is because a diet this low in carbs puts your body into ketosis. In the state of ketosis, your body burns fat for fuel, instead of burning glucose from carbohydrates. Your body starts burning more fat for energy when it no longer has glucose to use.
The Keto diet doesn’t work if you’re not in ketosis, and you won’t be in ketosis if you are going over your daily allotted carb intake. In fact, one of the most common Keto mistakes is accidentally consuming too many carbs by not reading nutrition labels to find hidden carbs, and not measuring. This is why planning out some low-carb Keto snacks is crucial if you are a person who likes to snack.
Below are some tasty Keto snacks that are healthy, easy to prepare, and low enough in carbs that they won’t kick you out of ketosis.
1. Chia Seed Pudding: One of the Most Versatile Keto Snacks
Chia seed pudding is a creamy, tasty, nutritious and healthy snack that only takes 30 seconds to prepare, and you could spend a couple of minutes preparing a few days worth of chia seed pudding to keep in your fridge. Use small jars, mini tupperware containers, or even small kitchen glasses to store your chia seed pudding in the fridge.
Chia seeds are highly nutritious. They’re packed with antioxidants, minerals, fiber, and omega-3 fatty acids. They’re a healthy fat also high in protein, and support strong bones.
To make chia seed pudding, all you need is 2 tablespoons of chia seeds and one cup of milk. If you’re Keto, you should use a low-carb milk such as unsweetened coconut milk, which only contains 45 calories and 2 grams of carbs. For a touch of extra sweetness, you can add a tablespoon of sugar-free french vanilla flavored coffee creamer such as the “International Delight’ french vanilla sugar-free creamer, which is only about 15 calories per tablespoon and no carbs.
2 tablespoons of chia seeds contain 6 grams of carbs and only 60 calories. This makes chia seed pudding an incredibly healthy Keto snack containing a total of only 120 calories on average, and about 8 grams of carbs.
- Measure out 2 tablespoons of chia seeds into a small jar or glass
- Add 1 cup of coconut milk (measured) and stir well for about 30 seconds
- Add 1 tablespoon of vanilla coffee creamer for added sweetness
- Leave the pudding mixture on your counter for about 20 minutes while you do some other household tasks
- Stir well one more time, then cover with saran wrap or a lid, and put mixture in the fridge overnight.
At first, when you mix 2 tablespoons of chia seeds with 1 cup of coconut milk, it won’t look like a big enough serving to be a satisfying snack. However, since chia seeds expand in the milk overnight, it will grow in size (so make sure to leave room in your glass or jar for expansion) and chia seeds are very filling, so it will be a satisfying snack. There are many different chia seed pudding recipes you can try, with different flavors. The great thing is that this is one of those keto snacks that is very versatile, both in terms of flavor and the fact that it can be enjoyed as either a breakfast item, an afternoon snack, or even a keto dessert.
2. Keto Charcuterie Plate
One of the best keto snacks that’s incredibly fast and easy to prepare is a little charcuterie plate. As long as you have some cheese and deli meats or salami in your fridge, you can prepare this snack in a couple of minutes.
Here are some low-carb items to add to your grocery list for your keto charcuterie plate:
- Sliced salami
- Artichoke hearts (you can buy a jar of artichoke hearts at the grocery store)
- Aged cheddar cheese
- Brie cheese
- Sliced Polish sausage
You can adjust your charcuterie ingredients to suit your unique preferences, but keep in mind which types of cheese are lowest in carbs. Examples of low-carb cheeses that could have as little as 1 gram of carbs per serving is an aged cheddar, brie cheese, feta or goat cheese.
A small charcuterie plate with a few slices of different cheeses, and a few slices of a couple of different meats or salamis would be approximately 350 – 500 calories, and only about 3 – 4 grams of carbs.
3. Sliced Bell Peppers with Artichoke Dip
There are many different keto snacks that can be made with fresh bell peppers. You can place some feta cheese on a bell pepper bed and eat that as a quick snack, or you can dip sliced bell peppers in an artichoke and cheese dip.
Some people like to prepare their own homemade artichoke dip, but if you don’t have time, most grocery stores sell various keto dips including ‘artichoke and asiago’ dip.
No matter how big a serving of this dip you eat, it won’t contain many carbs, but you should be careful about calories. They’ll be high in calories and that’s why you should measure out a portion to dip your sliced peppers in.
4. Parmesan Crisps with Homemade Guacamole
Most grocery stores sell ‘Keto’ chips, crisps and crackers now, since the Keto diet has become so popular. Typically, these are crackers made out of cheese.
A delicious example is the oven-baked ‘Everything Bagel’ flavored Parm Crisps from Costco. You can eat these as a snack on their own, or with some guacamole made from about half an avocado. Half of an avocado contains healthy fats your brain needs, as well as only 120 calories and 6 grams of carbs.
10 delicious parm crisps contain only 80 calories and 2 grams of carbs. These taste amazing, even on their own. The flavor is similar to an everything bagel with cheese.
If you eat them with guacamole, the total calories are still only 200 calories and 8 grams of carbs.
If you are close to your daily allowed carb intake, skip the guacamole and just eat them plain. These are great for when you need a quick snack and don’t have anything prepared. Keep a few bags of these in your cupboard so that you always have a quick Keto snack.
5. Tomato, Basil and Bocconcini ‘Caprese’ Kabobs
Next time you’re at the grocery store, buy a container of mini bocconcini balls (a healthy cheese) as well as some small grape tomatoes and some fresh basil. These very healthy, low carb and low calorie keto snacks are quick and easy to make. It’ll only take you about 3 minutes to make them using these ingredients in your fridge.
- Wash 5 grape tomatoes and set on your plate
- Sprinkle salt and pepper on 5 bocconcini balls and set on your plate
- Wash basil and rip 5 small pieces off to set on your plate
- Use a toothpick to spear one bocconcini ball, basil and one grape tomato in that order (repeat 5 times)
- Drizzle a little bit of olive oil on all 5 mini kebabs and enjoy!
5 mini bocconcini balls totals approximately 300 calories and 0 grams of carbs, and 5 grape tomatoes contain about 13 calories and 2 grams of carbs. A dash of olive oil contains about 25 calories and 0 grams of carbs. Therefore, you can eat 5 of these mini kebabs as a snack and it’ll only total about 340 calories and 2 grams of carbs.
Find Out if Keto is the Right Diet For You
Consult a nutritionist and your DNA test results before starting the Keto diet to ensure it’s the right diet for you. If you have a genetic predisposition to high cholesterol and heart disease, consumption of too many saturated fats may be a problem, so you’d have to stick to healthy fats only while on Keto.
You could even be genetically more sensitive to fats, which means Keto might not be the right diet for you.
However, you could also find out that you’re genetically more sensitive to carbs, which means Keto could be great for you.
How do you find out which foods you should be eating based on your genetic makeup? It’s easy. Take an at-home DNA test like the one from CircleDNA, and access your genetic diet and nutrition reports to help determine which diet plan suits you best.