When you are out and about and start to get hungry, making a healthy snack choice can be difficult. That bar of chocolate or Crips packet starts to look more and more appealing the hungrier you get.
1. Mixed Nuts
Nuts are full of fiber, fat, protein and plan compounds that offer a variety of health benefits. Some researcher associates a higher intake of nuts with a reduced risk of heart diseases and cancer-related death.
A quarter cup (28 grams) of mixed nuts provides approximately 5 grams of protein, 15 grams of fat and 2 grams of fiber. Cashews, pistachios, Brazil’s nuts, almonds, and pecan are good options for your keto-friendly trail mix. Other nutritious additions are hemp hearts, sunflower seeds, cacao nibs, and coconut.
The rich supply of heart-healthy fats, olives have long been praised which is just one reason why they make a great keto snack. They also contain fiber, vitamin E and other health-promotional plant compounds that may prevent chronic diseases like osteoporosis and reduce inflammation.
A 100 gram (3.5 ounces) serving of olives provides roughly 6 grams of carbs, 115 calories and 11 grams of fat half of which come from fiber.
3. Meatball Sliders
Traditional meatball sandwiches are high in carbs because of the bun. However, you can replace the bun with lettuce for keto meatball sliders. You should mix ground meat with, garlic, herbs, eggs, and parmesan cheese, shape into balls and bake. These keto-friendly meatballs can be eaten right away or frozen for later.
4. Mini Frittatas
Egg muffin or mini frittatas are a great keto-friendly snack that is easy to prepare and fully customizable. To get started you need a dozen eggs, mixing bowl, standard 12-cup muffin pan, and oven.
To prepare, beat the eggs in a bowl and season with a little salt and pepper. Add you preferred low-carb ingredients like mushroom, tomatoes, cheese or spinach after distributing the eggs mixture evenly between each muffin cup. Bake at 350°F (180°C) for about 15 to 20 minutes or until set.
Store them in the refrigerator so you can easily grab a couple on your way of bake a batch and freeze them for later.
5. Caprese-salad Skewer
Caprese salad is a classic Italian favorite and when you assemble the ingredients on skewers it turns into a great portable snack. Preparing it is as easy as alternating pieces of fresh basil leaves cherry tomatoes onto skewers and mozzarella cheese. Eat it plain or mix a little balsamic vinegar and olive oil for dripping.
One 6 inches (15.2 cm) Caprese salad skewer provides about 6 grams of protein, 80 calories and 5 grams of fat not including dipping sauce.
6. Avocado-egg Salad
Avocados are loaded with heart-healthy fats, vitamin, and fiber, mineral, and anti-inflammatory compounds. They may promote healthy aging as suggested by some researched.
Using avocado as a substitute for mayonnaise in traditional eggs salad is a great way to boost the nutritional content of this classic dish, while still keeping your snack keto compatible. Combine a few diced, hard-boiled eggs, minced red onion, mashed avocado and a bit of salt and pepper. Serve with celery sticks, lettuce wraps or thick slices of cucumber and radish.
Easy, packable meat and best to be prepared that does not require refrigeration; pepperettes are perfect to store on your desk at work, car, jacket pocket, your purse.
These meat sticks are dry-cured, an instant hit of protein and salty enough to satisfy your snack cravings. They are inexpensive; don’t expire for a long time and worth keeping in hand.
8. Hard-boiled Eggs
To save time, just make them in a large batch all at once and have them ready for grabbing on the go as you need them throughout the week. There are some places that you can buy them pre-made, but to save a few coins get a pot, some water, some eggs and do it yourself.
9. Deli Meat and Cheese Roll-up
Deli turkey meat, slices of cheese lolled ii I one of the easiest recipes in the world. These sandwiches like roll-up are perfect to pack for snacks to keep you going throughout the day. The protein from the turkey will keep you sustained while the fats from the cheese will have you staying in ketosis thanks to this genius snacking.
10. Beef Jerky
Beef jerky is a road trip essential, but it is also a great snack on the go for keto dieters! It is perfect to keep in your bag since it does not require refrigeration and is a very satisfying little snack.
Always read your label to ensure the sugar content is low or non-existent in your jerky selection!
11. Dark Chocolate
You may be surprised to be seeing dark chocolate on this list, it is true- it’s safe on keto if you get the right kind. Like almost all snacks, you need to read your label fist before you begin munching.
Dark chocolate around 85% to 90% will have very minimal amounts of sugar. It won’t be sugar-free but it will be low enough to enjoy a couple of squares!
12. Coconut Butter
Coconut butter is thick and sweet with a consistency of a thick icing! Not to be mistaken for coconut oil. It is often found in the health food store or online in jars. It is enjoyable enough to just eat right off the spoon if you ask me!
13. Stuffed Mushroom
Mushrooms are low in carbs and provide vital nutrients including potassium, selenium, vitamin D and several B vitamins. You try stuffing button mushroom caps with herbed cream cheese or ground sausage for a tasty keto snack.
For a different twist, turn Portobello mushroom caps into mini Margherita pizzas by stuffing them with tomato sauce, mozzarella, and fresh basil before baking until tender and golden.
14. Hemp Seeds
Don’t make the same mistake I did and get the un-shelled ones. Hemp seeds have many amazing benefits- it is rich in GLA, good for digestive health and can even help reduce sugar cravings. Put a handful in a small or reusable snack bag for a super-healthy snack.
15. Savory Trail Mix
Standard trail mixes are usually filled with sugar, carbs and all sorts of preservatives. Make your trail by combining nuts, beef jerky, seeds and dried seaweed strips in a reusable snack bag.
16. Canned Sardines
Canned sardines come in small tins that can easily be popped into handbag making them ultra-portable. They are easy to open pull lids and you can eat the sardine straight out the tin. When done throw away the tin and wrap up the fork in a napkin to wash at home.
17. Keto Sushi Rolls
Keto sushi rolls are excellent nutrient-rich that come together in as little as 15 minutes. All you need as a pack of nori seaweed sheets and some uniformly chopped veggies and fish to use for filling. You can use raw, sushi-grade fish but it is not necessary; Smoked fish or no fish at all, plus lots of veggies like bell pepper, cucumber and avocado will just be well.
To boost the fat content you can add cream cheese or serve it with a spicy peanut sauce and ensure it does not contain the added sweetener.
Simply layout the nori and dampen the edges with a little water to assemble the sushi. Lay your filling on the nori sheet and roll it tightly. Slice it into bite-sized pieces or eat it like a wrap.
18. Quest Bars
In a pinch, you can always grab a quest bar. It is quite high in protein though so you will have to adjust your protein for the rest of the day to ensure to stay in ketosis.
19. Cheesy Sausage Puffs
You can give these cheesy sausage puffs a try if you are tired of snaking on the string cheese and hard-boiled eggs. This is a quick and easy snack that can be prepared ahead of time. Then, store them in the fridge so that you have accessible keto snacks on hand.
These puffs are made with shredded cheese, sour cream, sausage, and a few other ingredients. You will only need to eat 2 to 3 puff to keep you going.
20. Keto Chocolate Pudding
Loaded with refined sugar healthy chocolate pudding is not only delicious but keto-friendly. There is a secret ingredient in this chocolate pudding that not only increases fat but also provides a silky smooth texture. Also, unsweetened cocoa makes the pudding decadent and rich and sweeter provides a lovely sweet flavor.
It can be difficult to find a keto-friendly snack that is not only tasty but also healthy. Fortunately, there are a variety of delicious homemade and store-bought options from which to choose. Try them all or pick one that fit you taste lifestyle and taste.