Nutrition

Keto Snacks | Your Definitive List

The ketogenic diet is a high fat, low carbohydrate diet. It involves eating less than 50g carbohydrates a day to force your body into a state of ketosis. Ketosis is where your body is using fat as the main fuel. This article includes a range of low carb snacks you can incorporate into your keto diet.

Fruits 

Fruits are great source of micronutrients with a range of different vitamins and minerals to keep us healthy. Eating a wide variety of fruit is good way to ensure your diet has a diverse range of micronutrients.

However, if you’re following a ketogenic diet you’ll have to be careful which fruits you choose as some contain more sugar than others. 

  • Avocado 
  • Watermelon 
  • Strawberries 
  • Blackberries 
  • Raspberries 
  • Blueberries 
  • Watermelon 
  • Lemons 
  • Peaches 
  • Cantaloupe

Tip 

Try to avoid fruits which are high in sugars, such as bananas, which contain 15g sugar per serving.

 

Vegetables 

As with fruits, its important to eat a wide range of vegetables to increase the nutrient diversity of your diet. If you’re following a ketogenic diet though some vegetables may be more suitable than others. Specifically, low carb, low starch options would be best. These include: 

  • Asparagus 
  • Cauliflower 
  • Broccoli 
  • Green beans 
  • Kale 
  • Cucumber 
  • Spinach 
  • Tomatoes 
  • Olives 
  • Peppers 
  • Lettuce 

  

Dairy 

Diary is a great source of calcium which plays a role in a number of your body’s key functions including muscle contraction and maintaining bone health. Diary can also be a good source of protein – especially casein.

Some dairy contains more sugar or carbs than others. Here’s the suitable dairy options when going keto:

  • Greek yoghurt 
  • Feta cheese 
  • Cottage cheese 
  • Cheddar cheese 
  • Halloumi 
  • Butter 
  • Parmesan cheese 
  • Swiss cheese 
  • Camembert 
  • Brie 
  • Mascarpone 
  • Crème fraiche 

  

Meats, Poultry and Fish 

Meat, poultry and fish are all high in protein and low in carbs and are the main staples of a ketogenic diet. Most meat, fish and poultry options will fit into a keto diet.

Whilst your protein will most likely be high with a ketogenic diet, our Keto Protein Powder may provide some variety and make for an easy post workout snack. 

  • Chicken 
  • Beef 
  • Pork 
  • Lamb 
  • Cod 
  • Salmon 
  • Haddock 
  • Tuna 
  • Sardines 
  • Prawns 
  • Squid 

Nuts 

Nuts are high in fat and low in carbs which make them a great snacking option on a ketogenic diet. They also include a range of important vitamins, minerals, antioxidants and fibre. Here’s a list of your nut options: 

  • Pecans 
  • Brazil nuts 
  • Macadamia nuts 
  • Walnuts 
  • Hazelnuts 
  • Peanuts 
  • Pine nuts 
  • Almonds

 

Grains and Pulses 

Following a ketogenic diet your pulses and grain options are pretty limited as these tend to be quite high in carbohydrates. Grains and pulses need to be eaten in small amounts to ensure you don’t exceed the 50g of carbs permitted. If you do eat them, make sure to have high fibre options. These include:

  • Lentils (20g carbs and 8g fibre per 100g) 
  • Peas (11g carbs and 6g fibre per 100g) 
  • Kidney beans (14g carbs and fibre 9g per 100g) 
  • Black beans (22g carbs and 9g per 100g) 

 

Keto Snack Recipes 

Keto Pancakes

Ingredients:

Optional toppings:  

Full recipe here.

 


Keto Balls 

Ingredients:

Full recipe here.

 


Keto Shake


Keto Cookies 

These peanut butter and jam sandwich cookies are super low carb and high protein whilst being insanely tasty. The perfect pick-me-up.

Ingredients:

For the cookies: 

For the jam filling: 

  • 1 punnet raspberries 
  • 1 tsp. cornflour 
  • 1 tbsp. Sugar-Free Syrup 
  • 1 tbsp. water 

Nutritional Facts Per Serving

142kcal

    % Daily Value * 
Total Fat  9.6g  15% 
Total Carbohydrates  2.5g  1% 
Protein  9.1g  18% 

Full recipe here.

 


Keto Brownies

These low carb, high protein chocolate orange brownies are a perfect afternoon treat.

Ingredients:

Nutritional Facts Per Serving

108kcal

    % Daily Value * 
Total Fat  7.2g  11% 
Total Carbohydrates  9.7g  3% 
Protein  4.2g  8% 

Full recipe here.

 


Kale Chips

Ingredients:

  • 100g chunky chopped kale 
  • 2 tbsp. extra-virgin olive oil 

Method:

1. Heat oven to 150C/130C fan/gas 2 and line 2 baking trays with baking parchment. Wash the kale and dry thoroughly.

2. Place in a large bowl, tearing any large leaves into smaller pieces.

3. Drizzle over the oil, then massage into the kale. Sprinkle =some sea salt, mix well, then tip onto the trays and spread out in a single layer.

4. Bake for 18-22 mins or until crisp but still green, then leave to cool for a few mins.

 


Keto Muffins

Ingredients:

Nutritional Facts Per Serving

126kcal

    % Daily Value * 
Total Fat  6g  9% 
Total Carbohydrates  10g  3% 
Protein  6.7g  13% 

 Full recipe here.

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Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you’re concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.



Liam Agnew

Liam Agnew

Writer and expert

Liam is a certified sport nutritionist with the International Society of Sport Nutrition and is enrolled on the British Dietetics Association’s Sport and Exercise Nutrition register. He has a Bachelor’s of Science in Sport and Exercise Science and is graduate of the ISSN Diploma in Applied Sport and Exercise Nutrition.

Liam is an experienced personal trainer, helping clients reach their health and fitness goals with practical, evidence informed exercise and nutrition advice. In his spare time Liam has competed in numerous powerlifting competitions and enjoys hill walking, football and expanding his recipe repertoire in the kitchen.

Find out more about Liam's experience here.


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