A Delicious, Tasty Guide to the Best Keto Snacks
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In the world of keto dieting, high-fat snacks are essential. They help keep your energy levels stable, curb hunger, and maintain ketosis.
Having a variety of keto-friendly snacks at home makes it easier to stick to your diet and enjoy the process.
According to a study in the Journal of Nutrition, incorporating high-fat, low-carb snacks can significantly improve diet adherence and overall satisfaction【Journal of Nutrition, 2020】.
My Journey to the Best Keto Snacks
When I first started the keto diet, I struggled with finding the right snacks, mainly because I wasn’t preparing snacks at home and having them available when I needed them ☹.
Over time, I discovered some amazing options, including cheese and olives and cheese and bacon wraps, that not only fit the diet but also satisfied my taste buds. These snacks have been crucial in helping me stay on track and achieve my health goals.
I found planning and preparing at home a list of go-to snacks made a significant difference in my keto journey.
What Makes The Best Keto Snack?
Nutritional Balance
A good high keto snack should be low in carbs, high in healthy fats, and contain moderate protein.
This balance helps you maintain ketosis and provides sustained energy throughout the day without causing blood sugar spikes.
The right balance of macro nutrients helps you manage hunger and keeps you energized throughout the day.
Convenience and Portability
The best snacks are portable and convenient.
Pack smart and stay on track with your keto goals! These portable snacks are perfect for busy days at work, long trips, or quick errands. This can prevent you from reaching for less healthy choices when hunger strikes.
Studies suggest that convenience plays a significant role in diet adherence and overall success【Mayo Clinic, 2022】.
Top 10 Best Keto Snacks
1. Avocado and Tuna Salad
Why It’s Great
Avocado and tuna salad is a creamy and satisfying keto snack.
Avocados are high in healthy fats and fiber, while tuna provides a good source of protein. This combination is both nutritious and delicious.
Ingredients and Preparation
Ingredients:
- 1 ripe avocado
- 1 can tuna, drained
- 1 tbsp mayonnaise
- 1 tsp Dijon mustard
- Salt and pepper to taste
Preparation Instructions:
- In a bowl, mash the avocado.
- Add the drained tuna, mayonnaise, mustard, salt, and pepper. Mix well.
- Store in an airtight container and keep in the refrigerator until ready to eat.
Serving Size:
- Makes about 2 servings.
Equipment Used:
2. Cheese Crisps
Health Benefits
Cheese crisps are deliciously crunchy and satisfyingly savory. They’re perfect for those moments when you crave something with a bit of bite.
They’re packed with calcium and protein making them a delicious, nutritious choice. Cheese crisps are very low in carbs making them ideal for keto snacking.
Ingredients and Preparation
Ingredients:
- 1 cup shredded cheddar cheese
- 1/2 tsp garlic powder (optional)
- 1/2 tsp paprika (optional)
Preparation Instructions:
- Preheat the oven to 375°F (190°C) and line a baking sheet with parchment paper.
- Place small piles of shredded cheese on the baking sheet, leaving space between each pile.
- Sprinkle with garlic powder and paprika if desired.
- Bake for 5-7 minutes, or until the cheese is melted and crispy.
- Let cool completely before storing in an airtight container.
Serving Size:
- Makes about 10 crisps.
Equipment Used:
3. Keto Fat Bombs
Best Types for Keto
Keto fat bombs are small, high-fat snacks designed to keep you in ketosis.
They’re usually made with a base of coconut oil, butter, or cream cheese, and can be flavored with various low-carb ingredients like cocoa powder, nuts, and sweeteners.
Fat bombs are a great way to balance your fat intake while enjoying a tasty treat.
Ingredients and Preparation
Ingredients:
- 1/2 cup coconut oil
- 1/2 cup unsweetened cocoa powder
- 1/4 cup almond butter
- 2 tbsp erythritol
- 1 tsp vanilla extract
Preparation Instructions:
- Melt the coconut oil and almond butter together in a saucepan over low heat.
- Stir in the cocoa powder, erythritol, and vanilla extract until well combined.
- Pour the mixture into silicone molds or an ice cube tray.
- Freeze until solid, about 1 hour.
- Pop the fat bombs out of the molds and store them in the freezer.
Serving Size:
- Makes about 12 fat bombs.
Equipment Used:
- Saucepan
- Silicone molds or ice cube tray
4. Bacon-Wrapped Asparagus
Nutritional Value
Bacon-wrapped asparagus is a delicious and easy keto snack.
The combination of crispy bacon and tender asparagus is both flavorful and nutritious. This snack is low in carbohydrates and high in healthy fats and protein.
Ingredients and Preparation
Ingredients:
- 1 bunch asparagus, trimmed
- 8 slices bacon
- 1 tbsp olive oil
- Salt and pepper to taste
Preparation Instructions:
- Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
- Wrap each asparagus spear with a slice of bacon.
- Place the bacon-wrapped asparagus on the baking sheet and drizzle with olive oil. Season with salt and pepper.
- Bake for 20-25 minutes, or until the bacon is crispy.
- Serve immediately.
Serving Size:
- Makes about 8 servings.
Equipment Used:
5. Macadamia Nuts
Benefits and Varieties
Macadamia nuts are an excellent keto snack with essential nutrients and a satisfying crunch.
They’re high in healthy fats and low in carbohydrates, making them perfect for maintaining ketosis.
Ingredients and Preparation
Ingredients:
- 1 cup raw macadamia nuts
Preparation Instructions:
- Simply portion out macadamia nuts into small containers or snack bags for an easy grab-and-go snack.
- Store in an airtight container or zip-lock bags to keep them fresh.
Serving Size:
- About 1/4 cup per serving.
Equipment Used:
6. Keto Deviled Eggs
Choosing the Right Ingredients
Keto deviled eggs are a classic and nutritious snack, high in protein and healthy fats, making them a perfect option for a quick and satisfying snack.
Deviled eggs are also very versatile and can be flavored in many different ways.
Ingredients and Preparation
Ingredients:
- 6 large eggs, hard-boiled and peeled
- 3 tbsp mayonnaise
- 1 tsp Dijon mustard
- 1 tsp apple cider vinegar
- Salt and pepper to taste
- Paprika for garnish
Preparation Instructions:
- Cut the hard-boiled eggs in half lengthwise and remove the yolks.
- Mash the yolks in a bowl and mix with mayonnaise, mustard, vinegar, salt, and pepper until smooth.
- Spoon or pipe the yolk mixture back into the egg whites.
- Sprinkle with paprika before serving.
- Store in the refrigerator.
Serving Size:
- Makes about 12 deviled eggs.
Equipment Used:
- Mixing bowl
- Spoon or piping bag
7. Coconut Fat Bombs
Health Benefits
Coconut fat bombs are a delicious and energy-boosting keto snack.
Make them with coconut oil and shredded coconut, for an excellent source of healthy fats and are perfect for curbing sweet cravings and keeping you in ketosis.
Ingredients and Preparation
Ingredients:
- 1/2 cup coconut oil
- 1/2 cup unsweetened shredded coconut
- 2 tbsp erythritol
- 1 tsp vanilla extract
Preparation Instructions:
- Melt the coconut oil in a saucepan over low heat.
- Stir in the shredded coconut, erythritol, and vanilla extract until well combined.
- Pour the mixture into silicone molds or an ice cube tray.
- Freeze until solid, about 1 hour.
- Pop the fat bombs out of the molds and store them in the freezer.
Serving Size:
- Makes about 12 fat bombs.
Equipment Used:
- Saucepan
- Silicone molds or ice cube tray
8. Almond Butter Fat Bombs
Why It’s Great
Almond butter fat bombs are a rich and satisfying keto snack, high in healthy fats and protein, making them an excellent way to satisfy sweet cravings and they’re easy to make.
Ingredients and Preparation
Ingredients:
- 1/2 cup almond butter (no sugar added)
- 1/4 cup coconut oil
- 2 tbsp erythritol
- 1 tsp vanilla extract
Preparation Instructions:
- Melt the almond butter and coconut oil together in a saucepan over low heat.
- Stir in the erythritol and vanilla extract until well combined.
- Pour the mixture into silicone molds or an ice cube tray.
- Freeze until solid, about 1 hour.
- Pop the fat bombs out of the molds and store them in the freezer.
Serving Size:
- Makes about 12 fat bombs.
Equipment Used:
- Saucepan
- Silicone molds or ice cube tray
9. Keto Guacamole
Why They’re Keto-Friendly
Keto guacamole is a delicious and nutritious snack on its own or paired it with low-carb veggies or keto-friendly crackers for something different.
Avocados are high in healthy fats and fiber, making them a perfect base for any snack on the keto diet.
Ingredients and Preparation
Ingredients:
- 2 ripe avocados
- 1 tbsp lime juice
- 1/4 cup diced tomatoes
- 1/4 cup diced red onion
- 1 tbsp chopped cilantro
- Salt and pepper to taste
Preparation Instructions:
- Mash the avocados in a bowl until smooth.
- Stir in the lime juice, tomatoes, red onion, cilantro, salt, and pepper.
- Serve with low-carb vegetables or keto-friendly crackers.
- Store in an airtight container in the refrigerator.
Serving Size:
- Makes about 4 servings.
Equipment Used:
- Mixing bowl
- Fork or masher
10. Beef Jerky
Why It’s Great
Beef jerky is a convenient and protein-packed keto snack, it’s portable and requires no refrigeration, making it an excellent option for busy days.
Ingredients and Preparation
Ingredients:
Preparation Instructions:
- Simply keep a pack of beef jerky in your desk drawer or lunch bag for a quick and easy snack.
Serving Size:
- Varies by brand and portion size.
Equipment Used:
- None
How to Incorporate High-Fat Snacks into Your Diet
Timing Your Snacks
Timing your snacks helps you manage hunger and maintain energy levels throughout the day.
If required, aim to enjoy a keto snack between meals, particularly if you have a long time between breakfast and lunch or lunch and dinner.
Planning snacking helps prevent overeating during main meals and keeps you on track.
Balancing Snacks with Meals
Balancing your food intake is essential to staying within your carb limit while getting enough nutrients.
Make sure your snacks complement your meals and fit into your daily macronutrient goals.
If you have a heavier snack, adjust your meal portions accordingly.
Planning your snacks helps you maintain this balance and provide diet variety.
Tips for Staying on Track
Meal Prep Ideas
Preparing your snacks in advance saves time and helps you maintain ketosis.
Try batch-cooking your snack items like hard-boiled eggs or cheese crisps to have on hand throughout the week.
Portioning snacks into individual servings makes them more convenient and prevents overeating【Mayo Clinic, 2022】.
Managing Cravings
Cravings can be one of the biggest challenges in the initial phase of the keto diet.
Keeping a variety of keto-friendly snacks on hand helps manage and satisfy different cravings, whether sweet, savory, or crunchy.
To help make sure you drink plenty of water to ensure you get enough electrolytes can also help manage cravings and prevent the “keto flu”.
Personally, I add a pinch of sea salt to every large glass of water I drink.
Conclusion
Recap of Top High-Fat Keto Snacks
Keto snacks are an essential part of maintaining a successful keto diet as snacks help satisfy you and keep you motivated to stick with your dietary goals.
From avocado tuna salad and cheese crisps to almond butter fat bombs and keto guacamole, there are plenty of delicious and nutritious options to choose from so go and experiment and find your own personal “go to” keto snacks.
Encouragement for Your Keto Journey
Sticking to the keto diet can sometimes be challenging, but with the right snacks and some planning, you can achieve your health and weight loss goals.
Remember, the key is to find what works best for you and enjoy the journey. Keep experimenting with different snacks and recipes to make your keto diet enjoyable and sustainable.
FAQs
What are the best high-fat keto snacks for beginners?
Some of the best high-fat keto snacks for beginners include cheese crisps, keto-fat bombs, and beef jerky.
Can I eat fruit as a high-fat keto snack?
Most fruits are high in carbs. However, strawberries and raspberries can be enjoyed in moderation as keto snacks. Measure portions to stay within your carb limits.
How often should I snack on keto?
This depends entirely on your individual hunger and energy needs. Some people need a snack between every meal, while others don’t snack at all. Experiment to find your balance.
Are there any high-fat keto snacks to avoid?
Avoid snacks that are high in carbs and sugar, such as regular chips, cookies, and candy.
Many snacks labeled “low-carb” contain hidden carbs, so always check the nutrition label.
Can high-fat keto snacks help with weight loss?
Yes, high-fat keto snacks can help with weight loss by keeping you full and satisfied, preventing overeating, and maintaining ketosis. The key is to choose snacks that are low in carbs and high in healthy fats and protein【Healthline, 2021】.
References
- Journal of Nutrition, 2020
- Healthline, 2021
- Mayo Clinic, 2022
- Diet Doctor, 2022
