When you’re on a keto diet, snacking is a little more complicated. Our partners, the makers of Monk Fruit in The Raw, understand this dilemma quite well.
The keto diet involves sticking to foods that are high in protein and fat, but most popular foods in the snack aisle are heavy in carbs.
Worry not! All joy is not lost. There are plenty of delicious keto snacks still available to you. These options are healthier overall, and likely to keep you full until the next mealtime.
Here are 21 keto-friendly snacks to include in your next meal plan.
Mini frittatas, or egg muffins, are a great keto-friendly snack that’s easy to prepare and fully customizable.
All you need to get started is:
- a dozen eggs
- standard 12-cup muffin pan
- mixing bowl
- an oven
- To begin, beat the eggs in a bowl and season with a little salt and pepper.
Distribute the egg mixture evenly between each muffin cup and add your preferred low-carb ingredients like:
- Bake at 350°F (180°C) for about 15–20 minutes, or until set.
Exact nutrition information varies depending on what you add to your recipe. One frittata (170 grams) may provide up to 320 calories, 14 grams of protein, and 21 grams of fat (1Trusted Source).
Store them in the refrigerator so you can easily grab a couple on your way out, or bake a few batches and freeze them for later.
Caprese salad skewers
Caprese salad is a classic Italian favorite. When you assemble the ingredients on skewers, it turns into a great portable snack.
Preparing it is as easy as alternating pieces of fresh mozzarella cheese, basil leaves, and cherry tomatoes onto skewers. Eat it plain or mix a little balsamic vinegar and olive oil for dipping.
A 3.5-ounce serving (100 grams) of Caprese salad may provide about 139 calories, 7 grams of protein, and 11 grams of fat — not including dipping sauce (2Trusted Source).
Caesar salad bites
If you’re a fan of Caesar salad, you’ll love these mini Caesar salad bites. You can use romaine lettuce if you want to keep it classic, but a heartier type of green like kale holds up better if you’re not planning to eat them right away.
Make individual cups to hold the salad by heating tablespoon-sized portions of grated Parmesan cheese on a parchment-lined baking pan. Bake until the cheese has melted and is starting to brown.
Let the melted cheese portions cool slightly before placing each over the bottom side of a mini muffin pan, lightly pressing the cheese into the shape of the muffin cups. Let them cool completely, and they’ll turn into small, edible, crispy cups.
Toss the greens with your favorite dressing and portion into each Parmesan cup. In lieu of croutons, top with roasted pumpkin seeds or pistachios for extra crunch. For more protein, add chopped chicken or smoked salmon.
Cajun style shrimp and bell pepper kebabs
Shrimp are a great source of heart-healthy omega-3 fats. They’re also lower in mercury than other types of seafood, making them a healthy and keto-friendly snack option (3Trusted Source).
First, use a Cajun style dry rub on the shrimp. Place the seasoned shrimp on skewers, alternating with thick slices of fresh bell pepper.
Bake or grill the kebabs until the shrimp is fully cooked and the peppers are between crisp and tender. Serve right away, or store in the refrigerator until you’re ready to eat.
Veggie sticks with guacamole
Guacamole makes a great, portable, and healthy keto snack, as avocados are loaded with fat, fiber, and a hefty dose of essential nutrients. In fact, avocados provide 15 grams of fat and 24% of the DV of fiber per 3.5-cup (100-gram) serving (10Trusted Source).
To make guacamole, simply mash a ripe avocado and combine with lime juice, diced red onion, and salt and pepper. Fresh jalapeño makes an excellent addition, too.
If you’re not up for making your own, you can buy pre-made and individually packaged guacamole. Although guacamole is good to eat by itself, you can also use sweet bell peppers, red radishes, celery, or broccoli for dipping.