A Simple Guide to Easy Keto Snacks For Work
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Importance of Easy Keto Snacks for Work
Finding the right snacks for work is crucial for staying on track with your keto diet.
Work can be stressful and busy, making it easy to reach for unhealthy options. Having easy and convenient keto snacks at your desk ensures you stay full, satisfied, and focused throughout the day.
According to a study in the Journal of Nutrition, incorporating low-carb snacks can improve diet adherence and overall satisfaction【Journal of Nutrition, 2020】.
My Journey with Keto Snacks at Work
When I first started the keto diet, I struggled with finding the right snacks for work, mainly because I wasn’t preparing snacks at home and being able to transport them so they were available when I needed them ☹️.
Over time, I discovered some amazing options, including cheese cracks, 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 An Easy Keto Snack?
Nutritional Balance
A good 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.
Portability and Convenience
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 Easy Keto Snacks for Work
1. Cheese Sticks
Cheese sticks are a convenient and portable snack that’s perfect for keto dieters. They’re high in protein and healthy fats, making them a satisfying option and they require no preparation, just grab and go.
Ingredients and Preparation
Ingredients:
Preparation Instructions:
- Simply keep cheese sticks in your refrigerator and take one or two with you to work each day.
- Store them in an insulated lunch bag with an ice pack to keep them fresh.
Serving Size:
- 1-2 cheese sticks per snack.
Equipment Used:
- Insulated lunch bag (optional)
- Personally, I just cut a block of cheese into pieces the size of the snack I want and wrap them in cling wrap for a simple and cheaper option.
2. Almond Butter Celery Sticks
Almond butter celery sticks are a crunchy and satisfying keto snack.
Celery is low in calories and carbohydrates and almond butter adds a dose of healthy fats and protein combining for a hydrating and filling snack.
Ingredients and Preparation
Ingredients:
- 2 celery stalks, cut into sticks
- 2 tbsp almond butter (no sugar added)
Preparation Instructions:
- Spread almond butter into the celery sticks.
- Store in an airtight container and keep in the refrigerator until ready to eat.
Serving Size:
- Makes about 2 servings.
Equipment Used:
3. Turkey and Cheese Roll-Ups
Turkey and cheese roll-ups are a fantastic keto snack for work. They’re easy to prepare, high in protein, contain healthy fats, and can be personalized with different fillings.
Ingredients and Preparation
Ingredients:
- 4 slices deli turkey
- 4 slices cheese (cheddar, Swiss, or provolone)
- 2 tbsp cream cheese
- 1 tbsp chopped green onions
Preparation Instructions:
- Lay out the deli turkey slices and place a slice of cheese on top of each.
- Spread a thin layer of cream cheese over the cheese.
- Sprinkle with chopped green onions.
- Roll up each slice tightly and secure it with a toothpick if needed.
- Store in an airtight container and keep in the refrigerator until ready to eat.
Serving Size:
- Makes about 4 roll-ups.
Equipment Used:
4. Hard-Boiled Eggs
Hard-boiled eggs are a classic and nutritious keto snack that are high in protein and healthy fats, making them a perfect option for a quick and satisfying snack at work. Hard-boiled eggs are also very versatile and are easy to prepare in advance.
Ingredients and Preparation
Ingredients:
- 6 large eggs
Preparation Instructions:
- Place the eggs in a saucepan and cover with water.
- Bring to a boil, then reduce the heat and simmer for 9-12 minutes.
- Remove the eggs and place them in an ice bath to cool.
- Peel the eggs and store them in an airtight container in the refrigerator.
Serving Size:
- 1-2 eggs per snack.
Equipment Used:
5. Avocado Tuna Salad
Avocado 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 making a nutritious and delicious combination.
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:
- Mixing bowl
- Airtight container
- Personally, I like the tuna in olive oil 😊.
6. Greek Yogurt with Berries
Greek yogurt with berries is a refreshing and nutritious keto snack.
Not all yogurts are keto-friendly so choose only full-fat Greek yogurt with no added sugars.
It is thicker and creamier than other yogurts, and has more protein, making it an ideal base for a satisfying snack.
Ingredients and Preparation
Ingredients:
- 1 cup full-fat Greek yogurt
- 1/4 cup fresh berries (strawberries, raspberries, or blueberries)
Preparation Instructions:
- Place the Greek yogurt in an airtight container.
- Add the fresh berries on top.
- Store in the refrigerator until ready to eat.
Serving Size:
- Makes about 1 serving.
Equipment Used:
7. Beef Jerky
Beef jerky is a convenient and protein-packed keto snack that is portable and requires no refrigeration, making it an excellent option for busy workdays. Choose jerky without added sugars or high-carb marinades or simply make your own.
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
8. Cucumber Slices with Cream Cheese
Cucumber slices with cream cheese are a refreshing and low-carb snack. Cucumbers are low in calories and water content, while cream cheese adds a dose of healthy fats for a hydrating and filling snack.
Ingredients and Preparation
Ingredients:
- 1 cucumber, sliced
- 4 tbsp cream cheese
Preparation Instructions:
- Spread cream cheese onto each cucumber slice.
- Store in an airtight container and keep in the refrigerator until ready to eat.
Serving Size:
- Makes about 2 servings.
Equipment Used:
9. Keto Trail Mix
Keto trail mix is a convenient and nutritious snack that’s perfect for work that combines nuts, seeds, and a touch of sweetness for a filling and crunchy treat.
Ingredients and Preparation
Ingredients:
- 1 cup mixed nuts (almonds, walnuts, pecans)
- 1/2 cup sunflower seeds
- 1/2 cup unsweetened coconut flakes
- 1/4 cup sugar-free chocolate chips
- 1/4 cup dried unsweetened cranberries
Preparation Instructions:
- In a large bowl, combine all the ingredients and mix well.
- Store in an airtight container.
Serving Size:
- Makes about 8 servings.
Equipment Used:
10. Bell Pepper and Guacamole Boats
Bell pepper and guacamole boats are a colorful and delicious keto snack.
Bell peppers are low in carbs and high in vitamins A and C and guacamole is based on avocados, so this is a tasty and nutritious snack.
Ingredients and Preparation
Ingredients:
- 2 bell peppers, halved and seeded
- 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:
- In a bowl, mash the avocados.
- Stir in the lime juice, tomatoes, red onion, cilantro, salt, and pepper.
- Fill each bell pepper half with the guacamole.
- Store in an airtight container and keep in the refrigerator until ready to eat.
Serving Size:
- Makes about 4 servings.
Equipment Used:
How to Incorporate Work 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 macro nutrient 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 and 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 Easy Keto Snacks for Work
Easy keto snacks at work are essential for maintaining a successful keto diet as snacks help satisfy you and keep you motivated to stick with your dietary goals.
From cheese sticks and almond butter celery sticks to avocado tuna salad and bell pepper guacamole boats 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 easy keto snacks for work for beginners?
Cheese sticks, hard-boiled eggs, and beef jerky are easy to prepare and offer a good balance of macro nutrients.
Can I eat fruit as a keto snack at work?
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 keto snacks to avoid?
Avoid snacks 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 keto snacks help with work productivity?
Yes, keto snacks can help with work productivity by keeping you full and satisfied, preventing energy crashes, 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
- Ruled.Me, 2023
- Diet Doctor, 2022
