Top 10 Best Keto Snacks to Keep You in Ketosis

Maintaining ketosis can be challenging, especially when hunger strikes between meals. That’s where the best keto snacks come in handy. These low-carb, high-fat options keep individuals on track with their ketogenic lifestyle while satisfying cravings and providing essential nutrients. From convenient store-bought items to homemade treats, there’s a wide array of keto snack ideas to suit every taste preference and dietary need.

This article explores the top 10 best keto snacks to help people stay in ketosis. It covers a variety of options, including nutrient-dense nuts and seeds, crispy cheese alternatives, creamy avocados, protein-packed hard-boiled eggs, and briny olives. Whether someone is looking for keto sweet snacks or savory bites, they’ll find plenty of choices to keep their energy up and their carb count down. These snacks are not only delicious but also support weight loss goals and overall health on a ketogenic diet.

Nuts and Seeds

Benefits

Nuts and seeds are excellent additions to a ketogenic diet, offering a perfect balance of high fat and low carbohydrates. They are nutrient-dense powerhouses, providing essential vitamins, minerals, and antioxidants. These snacks are not only convenient but also help keep individuals satiated for hours, reducing cravings throughout the day.

Nuts and Seeds Varieties

Several varieties of nuts and seeds are particularly suitable for a keto lifestyle:

1. Pecans: With only 4 grams of net carbs per 100 grams, pecans are an excellent keto option.
2. Brazil nuts: These contain 4 grams of net carbs per 100 grams and are rich in selenium.
3. Macadamia nuts: Offering 5 grams of net carbs per 100 grams, they’re high in heart-healthy monounsaturated fats.
4. Walnuts: Containing 7 grams of net carbs per 100 grams, they’re rich in omega-3 fatty acids.
5. Almonds: With 9 grams of net carbs per 100 grams, they’re versatile and can be used as almond flour in keto recipes.

Nuts and Seeds Portion Sizes

While nuts and seeds are keto-friendly, portion control is crucial. A general guideline is to consume 1-2 ounces (28-56 grams) per day. For example:

• 23 almonds
• 20 pecan halves
• 14 walnut halves
• 20 hazelnuts

It’s important to measure portions carefully to avoid overconsumption, which could lead to exceeding daily carb limits or hindering weight loss goals.

Cheese Crisps

Cheese crisps are a delightful keto-friendly snack that offers a satisfying crunch without the carbs. These crispy, savory treats are made primarily from cheese, making them an excellent high-fat, low-carb option for those following a ketogenic diet.

Cheese Crisps Nutrition

A serving of seven cheese crisps typically contains about 160 calories, with a macronutrient breakdown of 75% fat, 23% protein, and only 3% carbs. They provide approximately 13g of fat, 9g of protein, and a mere 0.5g of net carbs per serving.

Cheese Crisps Flavors

Cheese crisps come in various flavors to suit different taste preferences:

1. Classic cheddar
2. Bacon, garlic, and onion
3. Chipotle spiced
4. Cumin and smoked paprika
5. Buffalo
6. Ranch
7. Jalapeño

For added variety, one can sprinkle different seasonings like garlic powder, dried oregano, or red pepper flakes before baking.

Cheese Crisps Recipes

To make homemade cheese crisps:

1. Preheat the oven to 375°F.
2. Line a baking sheet with parchment paper.
3. Create small mounds of shredded cheese on the sheet, spacing them 2 inches apart.
4. Sprinkle with desired seasonings.
5. Bake for about 15 minutes or until edges are browned.
6. Let cool for 5 minutes before serving.

For best results, use part-skim mozzarella or sharp cheddar. These crisps are perfect on their own or paired with keto-friendly dips like sour cream or sugar-free marinara sauce.

Avocado

Nutrition

Avocados are a keto-friendly powerhouse, perfectly aligned with the high-fat, low-carb requirements of the ketogenic diet. They contain 19.7g of fat, 1.9g of protein, and only 1.9g of carbohydrates per 100g serving. This nutritional profile makes avocados an ideal choice for those following a keto lifestyle, with over 77% of their calories coming from fat.

Rich in essential nutrients, avocados provide potassium, calcium, magnesium, and B vitamins. They also contain monosaturated fats, particularly oleic acid, which has been shown to have cardiovascular benefits. Research indicates that avocados may help prevent atherosclerosis and reduce blood pressure and cholesterol levels.

Avocado Preparation

To prepare an avocado:

1. Cut the avocado in half lengthwise.
2. Remove the pit.
3. Scoop out the flesh or peel off the skin.

For longer storage, rub cut surfaces with lime juice to prevent browning.

Avocado Serving Ideas

1. Guacamole: A classic dip for vegetables or as a topping.
2. Salad addition: Fresh slices add creaminess to any salad.
3. Simple snack: Enjoy half an avocado with lime juice, hot sauce, and salt.
4. Avocado toast alternative: Use fried mozzarella as a keto-friendly base, top with mashed avocado and a poached egg.
5. Smoothies: Blend avocado into keto-friendly smoothies for added creaminess.
6. Avocado soup: A refreshing no-cook option, served chilled or gently warmed.

These serving ideas offer versatile ways to incorporate this nutrient-dense fruit into a keto diet, supporting weight management and overall health.

Hard-Boiled Eggs

Nutrition

Hard-boiled eggs are a nutritional powerhouse, perfectly suited for a ketogenic diet. A small hard-boiled egg contains 0.4g of total carbs, 3.9g of fat, and 4.6g of protein, totaling 57 calories. They’re rich in essential nutrients, including calcium, iron, and vitamins A, D, and B12. Notably, eggs are an excellent source of choline, with 83mg per small egg.

Hard-Boiled Eggs Preparation

To prepare perfect hard-boiled eggs:

1. Place eggs in a saucepan and cover with cold water.
2. Add salt and vinegar to the water for easier peeling.
3. Bring water to a boil over high heat.
4. Once boiling, turn off heat, cover the pot, and let sit for 10-12 minutes.
5. Transfer eggs to an ice bath for at least 14 minutes to stop cooking.

Hard-Boiled Eggs Serving Ideas

Hard-boiled eggs are versatile and can be enjoyed in various ways:

1. Simple snack: Eat with salt and pepper or Everything Bagel Seasoning.
2. Deviled eggs: A classic low-carb appetizer.
3. Egg salad: Try adding avocado for a creamy twist.
4. Salad topping: Slice and add to green salads or grain bowls.
5. Avocado toast topping: Pair with low-carb bread alternatives.

Store peeled eggs in the refrigerator for up to 5 days, submerged in water or wrapped in a damp paper towel.

Olives:

Olives are an excellent keto-friendly snack, with 80% of their calories coming from fat. A 100-gram serving contains 15.3g of fat, 1g of protein, and only 0.5g of net carbs. They’re rich in oleic acid, a monounsaturated fat with anti-inflammatory properties that may help lower cholesterol and reduce heart attack risk. Olives are also packed with antioxidants and have been linked to reducing chronic inflammation and minimizing cancer risks.

Olives Varieties

Several olive varieties are suitable for a keto diet:

1. Kalamata olives: 2-3g carbs per 10-15 olives
2. Manzanilla olives: 1-2g carbs per 10-15 olives
3. Castelvetrano olives: 1-2g carbs per 10-15 olives
4. Oil-cured black olives: 1-2g carbs per 10-15 olives

Olives Serving Ideas

1. Simple snack: Enjoy them straight from the jar
2. Baked olive dish: Combine olives with feta cheese and thyme for a quick appetizer
3. Salad topping: Add sliced olives to keto-friendly salads
4. Olive tapenade: Blend olives with herbs for a flavorful spread
5. Garnish: Use olives to enhance the flavor of keto meals

Remember to monitor portion sizes, as olives still contain calories that contribute to overall intake. Choose traditionally cured olives for maximum health benefits and flavor.

Conclusion

The keto diet has gained popularity for its potential to promote weight loss and improve overall health. This article has explored a variety of delicious and nutritious keto-friendly snacks that can help individuals stay in ketosis while satisfying their cravings. From nutrient-dense nuts and seeds to crispy cheese crisps, creamy avocados, protein-packed hard-boiled eggs, and briny olives, these options provide a range of flavors and textures to keep the keto journey exciting and sustainable.

By incorporating these snacks into their daily routine, keto dieters can maintain their energy levels, curb hunger, and stick to their low-carb, high-fat goals. It’s crucial to remember that portion control is key, even with keto-friendly foods. With these tasty and versatile snack ideas, staying in ketosis becomes not just manageable, but enjoyable too. So, go ahead and experiment with these options to find your favorite keto snacks and keep your health journey on track.

FAQs

What are the top recommended snacks for a keto diet?
A simple keto snack plan might include a variety of options such as 2 to 3 Persian cucumbers paired with 1/2 cup of plain full-fat yogurt, berries with creme fraiche, 2 to 3 slices of bacon with a handful of olives, 1/4 cup of sunflower seeds, an individual pack of seaweed snacks, 1/2 cup of raspberries, 1/2 cup of peanuts, or one medium-sized bell pepper.

Which foods are beneficial for maintaining ketosis?
To stay in ketosis, focus on consuming foods like fish and seafood, meat and poultry, non-starchy vegetables (e.g., bell peppers, broccoli, zucchini), avocados, berries, nuts and seeds, eggs, high-fat dairy products, various oils including olive oil, and chocolate with a high cocoa content.

How can I enter ketosis quickly?
The quickest method to enter ketosis is by fasting for a period of 12 hours.

Is it permissible to snack throughout the day on a keto diet?
While snacking continuously can lead to higher calorie intake, it is still possible to snack on a keto diet. It’s important to choose healthy, low-carb snacks that do not disrupt your state of ketosis.