Are you following the keto diet?
While keto can be amazing for weight loss and energy levels, one thing that catches a lot of keto’ers out is snacking.
Since most of the usual snacks (muesli bars, sandwiches, muffins, chips, bananas, apples) are keto no-no’s (although this epic list has some you can indulge in), it can be difficult to satisfy those afternoon hunger pangs without breaking ketosis.
Here are our top keto snack foods to stock up on at the supermarket, so next time you have something to grab when you’re feeling nibbley!
Pork rinds are dried pork skins and are a great substitute for potato chips or popcorn while you’re Netflixing. They are high in fats and also in collagen proteins, which is great for your skin, bones and joints.
Because pork rinds are often deep fried, it’s important to look for brands that use higher quality cooking fats, rather than cheap vegetable oils (check the ingredients section on the packet).
Avocados are one of the best keto sources of fibre, because they are very high in fats which makes them the ideal keto fruit.
The fats are also healthy monounsaturated fats, and they also contain many other green nutrients. What makes avocados perfect for a keto grocery kart is how versatile they are – breakfast lunch or dinner, you can always find a place to work avocado into your daily diet.
Sardines are an excellent source of omega-3 fats, which help reduce inflammation, joint pain, and skin issues.
They are also easy to store and travel with, or to keep in the drawer at work.
Try and find sardines packed in either water or organic olive oil, rather than cheap vegetable oils.
Sardines are also a fantastic source of protein and Vitamin D, and unlike some tuna brands, have a very low mercury risk.
Salami is the perfect keto snack.
High in fats, proteins, and zero carbs, it is guaranteed to keep you in ketosis and has pretty good satiety too.
One of the downsides of salami is it’s a highly processed red meat, and can contain nitrates. It’s best to keep salami and other similar snacks like pepperoni in smaller doses, and use them alongside healthier snacks like olives, nuts and avocados.
Olives are an excellent source of oleic acid, a healthy fat that may protect against heart disease.
As we know, olives are a very common food in the Mediterranean diet, and the core ingredient of our beloved extra virgin olive oil.
They’re also rich in anti-inflammatory polyphenols, which is one of the reasons we love eating green vegetables.
Olives are a love-hate food for most people, but if you’re on the love side, pig out! Olives are great for you and there is no problem to eat them daily while on keto.
Beef jerky and biltong are superb sources of protein and are the perfect keto snack to travel with or keep at work or in your handbag, gym bag, or anywhere else you can find yourself feeling snacky.
A few things to watch out for – check the sugar content. Some brands pack their jerky with sugar for an extra flavour kick. Also check for high levels of nitrates, and cheap vegetable oils and polyunsaturated fats.
Lastly, it’s always good to try and find organic, grass fed jerky. Not only is it healthier for you, it’s healthier for the planet too.
Packed with healthy fats and essential nutrients like calcium, B6, magnesium and iron, macadamia nuts have some of the highest fat content among nuts overall.
Raw or roasted is fine, but make sure they are not honey roasted or have any added sugar based flavourings. Macadamia butter is also great.
Seaweed is one of the best sources of iodine we know. It’s also a very keto friendly snack, packed with healthy nutrients and great for thyroid function.
Seaweed is great just on its own, or can be added to broth and even salads. Fermented seaweed is a great probiotic addition to your meals.
Some seaweed snacks are made with sunflower oils and other cheap oils, and can have added sugars. Make sure you check the packaging.
Nuts are great. They contain many beneficial nutrients like selenium, potassium, and magnesium, and one of the best keto sources of healthy monounsaturated fats.
Peanut butter is delicious, but is not the ideal choice. Technically, peanuts are not nuts! They are a legume, and have a higher carb content than most true nuts.
Instead, choose nuts higher in fat, such as almonds, walnuts, pecans, or macadamia nuts.
Nut butters are also a good example of ‘you get what you pay for’. Cheaper nut butters are almost always mixed with canola oil and have added sugar. Look for a naked nut butter, with nothing but perhaps some added salt.
Halloumi is a type of cheese that makes a great substitution for french fries as when fried it doesn’t melt but crisps!
As with most cheeses, halloumi is also packed with fat and is perfect for balancing out your fat macros for the day. Also a great source of protein and B12, it’s always handy to have some fresh organic halloumi in the fridge for when those cravings for something fried and salty arises.
What’s not to love about eggs?
A fantastic source of animal-based saturated fats, protein, iron, carotenoids and other great nutrients like lutein, folate and selenium.
Eggs are fantastic for keto because you can simply boil them and keep them in the fridge or take them to work. They are also very sating and after one or two you can usually put a serious hunger pang to bed.
Try and buy pastured eggs, organic if possible, as caged eggs are normally from birds that have been fed sub-standard diets and treated with antibiotics. Pastured, free range and organic eggs are always more expensive, but worth it if you can manage the cost.
Smoked salmon is excellent because it doesn’t need to be cooked, and stores well for several weeks.
Wild caught salmon is always preferable, but even farmed salmon is nutritious and sufficient if it’s all you have access to.
What’s so great about salmon?
It’s rich in healthy fats, B vitamins, potassium and selenium, and has practically zero carbs. Omega-3 fats are also linked to a decreased risk in disease and better cardiovascular health.
If you’re one of those people who hates cooking fish, smoked salmon is the answer. Taste fantastic, healthy, and as keto friendly as it gets!
What are you favourite keto snacks?