One of the beautiful things about the ketogenic diet is that snacking is allowed. So many diets discourage snacks between meals, but with keto, there is no such evil restriction.
Furthermore, hundreds of keto snacks are amazing! Creative keto dieters have invented snack recipes that make being on the keto diet exciting and pleasurable.
Not Full Until Dinner? You Need Keto Snacks, Stat!
Let’s mention that one of the principles of the keto diet is to eat only when you are hungry. You are not to eat in response to the clock. Breakfast, lunch, and dinner are when your body says they are, not when tradition dictates.
However, there are times when the clock and custom must be respected. For example, if you are going out to dinner with family or friends, you will be expected to eat when they are eating.
It is in a situation such as this where you may need a mid-afternoon snack that will carry you until the time when the waitress brings everyone’s meal at the restaurant. Thankfully, keto dieters have such a wide choice of snacking options that it’s wonderfully easy to find something to fit any circumstance.
Meal Prep is the Key to Success to Keto Snacks
One of the keys to success on the keto diet is perfecting the art of meal prep. Preparing keto-friendly snacks is included in this ritual.
As every dieter knows, the worst temptation is to be hungry when a gooey, sugary treat is staring straight at you. If you are tired and hungry, you don’t stand a chance of winning the battle to stay on your diet.
Preparing keto-friendly snacks ahead of the crisis and having them readily available is a valuable secret weapon to winning the dieting war.
What Type of Keto Snack Works for You?
Are you a simple snacker or a connoisseur? Are you content with a spoonful of sugar-free peanut butter or must you have a decadent fat bomb with peanut butter, cocoa, butter, coconut flakes, vanilla extract, salt, all rolled in minced nuts? You know, as you see in the magazines?
Well, when it comes to keto snacks, you can safely go either way.
When you think of a keto snack, do you think of candy and nuts or mushrooms and cream cheese? They will both fill you up enough to tide you over until dinner, and they will both let your body remain in a state of ketosis.
20 Keto Snacks That Will Satisfy Your Cravings Until Dinner
What makes a snack a keto snack? The number one requirement is that it is made with only items found on the keto food list.
These ingredients can be in any combination or almost any proportion. There are only a few keto food items that have a daily limit. We will point these out as we introduce the following snacks.
Having the allowable snack at your fingertips is vital. If you are hungry and want to make it to dinnertime, you will probably want to grab something quick rather than spend 30 minutes preparing a snack. Because of this, you will want to become familiar with the most natural snacks available.
1 – Nuts and Cheese
You can have this snack ready in seconds. Keto-friendly nuts include walnuts, pecans, almonds, and macadamia nuts. Cheeses must be full fat, not low-fat options.
Cut 2 or 3 slices of cheese and grab only enough nuts that will fit into one hand. The number of nuts you eat every day should be limited to just a handful.
Eat these thoughtfully with a cup of hot tea and give thanks to the gods for giving humankind the keto diet.
2 – Bacon and Hard-Boiled Egg
A pound of bacon can be fried up all at once in the morning and enjoyed a bit at a time over the next few days, like jerky. Six or so hard-boiled eggs can be prepared at once and stored in the refrigerator until you need one for a quick snack.
Scoop out the insides of one hard-boiled egg into a cereal bowl. Sprinkle with salt. Break up a slice of cooked bacon into bits and sprinkle over the egg. Add mayonnaise to make an egg salad, if desired.
Enjoy with bullet-proof coffee or homemade lemonade.
3 – Chicken Pieces and Cucumber
Cut up a piece of cooked chicken and place it on a sandwich plate with a few slices of cucumber. Drizzle over this a dressing of oil and specialty vinegar. Sour cream on the side increases the fat content of this snack.
4 – Roast Beef Roll Up
Take a slice of roast beef and spread sour cream or cream cheese over the meat. Roll into a tube and eat as finger food. Have two beef rollups if dinner is a long way off.
5 – Berries and Cream
Toss a few berries in a cereal bowl and add heavy whipping cream. Only a few berries are allowed on the keto diet each day, so include only a few.
If you are not used to the thick consistency of the cream, add water until it is the thickness of regular milk. The fat in the cream will fill you up and ward off hunger for quite a while.
Add a couple of dropfuls of stevia or swerve if you want to sweeten up the snack.
Or you can substitute homemade whipped cream for the liquid cream and sprinkle some nuts on top. Voila. A fruit dessert that helps you lose weight. (It’s a miracle, really.)
6 – Sugar-Free Peanut Butter and Celery Stalks
For a super quick snack that will satisfy, grab your jar of sugar-free peanut butter and a few stalks of celery. Slather on the peanut butter and enjoy a gooey, crunchy treat.
You can cut the stalk into fork-sized pieces, especially if someone is watching you eat! The fat and protein in this peanut butter will tide you over until dinner.
7 – Pork Rinds and Dip
Plain pork rinds are very keto. They have fat but absolutely no carbs. Always check the label before purchasing because some brands or flavors do have carbs, whereas the original variety does not.
Keep pork rinds on hand for a fast keto snack. For a quick dip, use sour cream, guacamole, or salsa.
Iced, fresh-squeezed limeade with stevia drops goes nicely with this.
8 – Original Brats
Fry up a couple of brats and eat them like jerky.
Check the label of the package because beer brats and other varieties may have too many carbs to qualify as keto.
Try with full-fat yogurt for a more exciting keto snack.
9 – Popcorn and Butter
Popcorn does not appear on the keto food list, typically. However, it can be a semi-keto snack if popped in an air popper and smothered with plenty of organic grass-fed butter and salt. Eat this in a small amount, considering the corn as a blank canvas for your fats.
To be clear, let’s restate this.
Since you know that popcorn is not an authentic keto food, limit the amount that you eat. Add additional fat by eating it with shredded cheddar cheese or drinking bullet-proof coffee.
10 – Salmon Wrap-Ups
Open a can of wild-caught red salmon. Place a spoonful or two into a cereal bowl with a spoonful of mayo, herbs and chopped walnuts nuts.
Place a nice spoonful of the salmon mixture on a fresh piece of lettuce and roll it up. The fat in the fish, mayo, and nuts should chase away your hunger. Have two rollups if you need them.
11 – Keto Mug Muffin
You can whip this up in one minute. If you have a craving for a pastry, this is a sugar-free, keto-legal substitute.
- 2 T coconut flour
- One egg
- Pinch baking soda
- Pinch of salt
- Grease a sizeable microwavable coffee mug with coconut oil or butter.
- Then mix the above ingredients and add to the mug:
- Microwave the cup and mixture for 45 seconds to 1 minute.
- Remove the muffin from the mug and cut in half. Toast or grill the muffin. Top with butter and cinnamon or grated cheese.
12 – Cheese and Pickle on Cucumber
The fat in the cheeses will stay with you until dinner. Have a few of these non-sweet fat bombs.
- Finely chop four pickle chips.
- Mix with cream cheese and finely shredded cheddar cheese.
- Scoop with a spoon or melon ball scoop onto slices of cucumber.
- Pop them in your mouth and dream of spring.
14 – Almond Milk Chocolate Drink
There are times when just a creamy drink will help you make it to dinner without being overly hungry. This snack is easy to make and store in the fridge for whenever you need to feel full.
INGREDIENTS FOR THE COCOA MIX:
- Mason jar
- 2 C Cocoa powder 1 C Stevia powder
NEED FOR THE MILK PART
- Another mason jar
- 2 C Almond milk, original and unsweetened
- In one of the mason jars, put the cocoa and stevia. Stir and shake well until both are evenly mixed.
- Fill the other mason jar half with almond milk and a half with water.
- Add two heaping teaspoons of the cocoa/stevia mix to the almond milk/water jar.
- Close the lid of the mason jar with the liquid and shake vigorously until the drink in a vibrant chocolate color.
- Pour out what you want to drink immediately and put the rest in the refrigerator.
If you prefer vanilla flavored almond milk, you may use it for this snack.
If you are not sure this rich, creamy drink will be enough for you until dinner, have some pork rinds or a beef rollup with it. You will feel fuller than you expect!
14 – Sweetened Full-Fat Yogurt with Delightful Add-Ins
Greek full-fat yogurt is an easy keto snack. Keep some on hand in your fridge for moments like these.
Always start with plain, Greek, full-fat yogurt. Low-fat yogurt is not on the keto food list, so if that is all you have in the fridge, choose a different snack.
- 1 C plain, Greek, full-fat yogurt
- Add-ins, such as three strawberries or a dozen blueberries. Also, try chopped nuts or sugar-free chocolate chips.
- 3-5 drops of your favorite liquid non-sugar sweetener, such as Swerve or stevia
- Using a fork, crush the strawberries or blueberries in the bottom of a cereal bowl.
- Top with yogurt and stir until blended nicely.
- Add the desired number of drops of liquid keto-friendly sweetener and stir it again.
- Top with chopped nuts or sugar-free chocolate chips or shavings.
This is not only a full-fat snack that can save you from hours of unnecessary hunger, but it also has those beautiful little microorganisms that keep your digestive system in good working order.
Some keto dieters make their full-fat yogurt and swear it is the best thing ever. However, full-fat Greek yogurt from the grocery store is also an excellent product, so buy and enjoy it.
15 – Keto Chef Salad
Whip up a quick salad, using lettuce, cucumbers, celery, sunflower seeds, cheese, hard-boiled eggs, bacon bits, avocado, and anything else that appears on the keto food list.
You want to include fat to this snack because it’s the fat in the diet that makes you feel full and allows you to forget about food for a while. That’s where the cheese and avocado come in.
Use vinegar and oil or sour cream for dressing.
If you have a salad to hold you over until dinner, you may decide to skip the salad at mealtime.
Fat bombs are small pieces of candy, usually including cocoa, that you can pop in your mouth when you need to chase hunger pains away quickly. Fat bombs are made up ahead of time and stored in the fridge or freezer. When there are only a few left, these are almost always included in the meal prep routine.
There will be times when you will marvel, saying to yourself, “I can eat chocolate fat bombs and lose weight! Life is certainly good sometimes.”
Here is a no-bake chocolate fat bomb recipe that you can make in just a few minutes:
- 4 T butter
- 8 T sugar-free peanut butter
- 1/4 C unsweetened cocoa powder
- 1 T powdered erythritol
- 15 drops of liquid stevia or swerve
- 1/2/ t vanilla extract
- 1/2 C unsweetened coconut flakes
- 3/4 C chopped pecans (optional)
- Cream the butter and peanut butter together. You can microwave it for ten or so seconds, if necessary.
- Add the rest of the ingredients and mix well.
- Put small balls of the mixture, about the size of a marble, onto a parchment paper-lined cookie sheet.
- Place them into the freezer until hardened.
- Store in a ziptop bag in the freezer—pop one into your mouth whenever you feel the need to stop hunger or cravings.
Since this is a no-bake dessert, you can indulge as soon as everything is mixed and before the little balls are frozen. They are very rich and can make you feel full with just one or two small marble-sized amounts.
17 – Quick Scrambled Eggs and Avocado Slices
Put some unflavored coconut oil or olive oil in a frying pan. While the oil is heating, beat a few eggs in a bowl and pour them into the pan.
Add any keto thing you like – chopped green pepper, chives, or cheese cubes. Scramble and flip the eggs until they are the dryness you prefer.
Serve with avocado slices for extra hunger-fighting fat.
18 – Keto Ice Cream
You can make keto ice cream with or without an ice cream maker. The best part is this. It contains a mere three net carbs per serving!
- 2 C canned unsweetened, full-fat coconut milk
- 1/3 C xylitol, erythritol or non-sugar sweetener of your choice
- 1/8 t salt
- 1-1/2 t vanilla extract
- You can add 1/4 C MCT oil (optional) to keep the ice cream from getting overly hard.
- Stir all ingredients together.
- Put ingredients into an ice cream maker and churn according to the manufacturer’s directions.
- Eat your ice cream right away or freeze an hour or so for a firmer texture.
19 – Keto Smoothie
A dieter loves his or her blender! With it, you can make so many different types of smoothies, adding only what you love to eat and leaving out the things that don’t thrill you. So when it comes to this recipe, you are a co-partner in its creation.
These are the ingredients for a blueberry smoothie, but you can create many other smoothie flavors. Use what is on hand or what excites your taste buds at the moment.
- 1 C Coconut Milk or almond milk
- 1/4 C Blueberries
- 1 t Vanilla Extract
- 1 t MCT Oil or coconut oil (optional)
- 30 g Protein Powder (optional)
Put all of these ingredients into a blender and blend until smooth.
You can use any of these as a keto smoothie base: unsweetened almond milk, unsweetened coconut milk, heavy whipping cream, or yogurt. Or any combination of them with water to create the desired consistency you like.
Do not use milk. Even whole milk has sugar and not enough fat to qualify it for the keto food list.
Green smoothies are popular because they help the dieter swallow supplements that are otherwise hard to take, such as green moringa superfood powder, beetroot, liquid vitamins, MCT oil, protein powder and tasteless powdered vitamin C. Putting them all into a daily smoothie fills you up and solves the problem of taking unpleasant supplements.
Other ingredients often used in keto smoothies are:
- Any berry
- Vanilla extract
If you want a spring in your step and a swirl in your smoothie, gently stir in one tablespoon of yogurt once the smoothie is in your glass or mug.
20 – Keto Cheese Cake
This one-serving size of cheesecake can be made in mid-afternoon to ward off hunger waiting for dinner time. When you arrive at the point where you can whip up this one-serving cheesecake for a keto snack, you are a radical keto dieter.
INGREDIENTS FOR THE CRUST
- 1-1/2 T almond flour
- 1-1/2 T finely chopped pecans
- 1/4 t cinnamon
- 1-1/2 t powdered erythritol, allulose or xylitol
- 1-1/2 t melted unsalted butter
INGREDIENTS FOR THE KETO CHEESECAKE
- 2-1/2 T sour cream
- 5 T softened cream cheese
- 2 T softened butter, and organic grass-fed is best
- 1/2 t vanilla extract
- 1/8-1/4 t lemon juice
- 2-3 T powdered erythritol allulose or xylitol, to taste
INSTRUCTIONS FOR THE BOTTOM LAYER
- Toast the almond flour and chopped pecans until golden, about 3 minutes.
- Put the roasted nuts in a bowl. Add sweetener, salt, and cinnamon.
- Add butter and mix thoroughly.
- Press mixture into glass or mug.
- Refrigerate while you make the cheesecake.
INSTRUCTIONS FOR THE KETO CHEESECAKE:
- In a bowl, whip sour cream for about 3 minutes.
- In another bowl, cream the cream cheese and butter.
- Beat in vanilla extract, lemon juice, and sweetener.
- Add the whipped sour cream.
- Spoon the mixture over the bottom layer in a glass or mug.
- Chill for a while or eat whenever you want to.
- Adding strawberries on top is excellent.
Keto snacks are a vital part of the keto diet. Finding unusual combinations of keto foods to add variety to your routine is part of the pleasure of losing weight the keto way.
As your hunger decreases while on the keto diet, keto snacks can come more into play. What you previously thought of as a snack may seem more like a meal – like the roast beef roll-ups above.