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Practical Ketogenic Snacks

by Team Senza

If crackers and chips are out, what in the world do you eat between meals after switching to ketosis? Planning ahead helps a lot. And sometimes you have to get creative. We looked back in Senza history to find the most frequently logged snacks of all time, and the Senza coaching team added a few more ideas of our own.

You can find most of these foods in larger supermarkets, or make homemade versions in your own Keto Kitchen. Let's start snacking! 

Salty Keto Snacks

  • Sea salt macadamias
  • Tamari almonds
  • Kalamata or castelvetrano green olives
  • Salted sunflower seeds or pumpkin seed kernels (pepitas)
  • Half an avocado drizzled with EVOO and seasoned with pink sea salt, or "Everything But the Bagel" seasoning
  • Pepperoni, uncured (nitrate-free): To make it salty and crunchy, bake in a 350-degree F oven until crispy

Crunchy Keto Snacks

    • Cheese crisps - such as Whisps, Moon Cheese, or homemade from shredded parmesan or cheddar
    • Seed crackers - often made from combinations of flaxseed, hemp, sesame and chia
    • Fried pork rinds (aka chicharrones), dipped in sour cream: For a twist, add Primal Palate French Onion Seasoning Mix.
    • Celery "stuffed" with almond butter, tahini or sunflower butter (for example, SunButter brand, unsweetened)
    • Kale chips: Oh so easy to make from fresh curly kale, just be sure to dry thoroughly and coat evenly with oil before baking.
    • Dill pickle spears or chips - good for the gut, too!
    • Bell peppers dipped in "naked guacamole" - smashed avocado with a squeeze of lime and plenty of sea salt
    • Radishes, quartered and dipped in soy sauce

    Higher Protein Keto Snacks

    Sweet-ish Keto Snacks

    • A square or two of "bean-to-bar" dark chocolate, 85% cacao or higher: If you can find it, 100% cacao is especially tasty dipped in almond butter. Ritual Chocolate and Fruition are two companies that make 100% bars.
    • Blackberries, raspberries, strawberries, wild blueberries - served plain or with a dollop of unsweetened whipped cream or coconut milk and shaved dark chocolate
    • Coconut chips or flakes, unsweetened (brands include Dang Foods, Bare Snacks, Let's Do Organic, Bob's Red Mill) 
    • Chia pudding (many variations on this DIY keto snack theme)
    • Keto mug cakes - a quick dessert for one, usually cooked in the microwave

    Keto Snacking Strategies

    When to snack: Good times to eat something extra between meals include, when you're transitioning into ketosis and feeling some hunger swings, or after a big workout, when the body needs some extra nutrition.

    When not to snack: Cravings usually are part habit and sometimes due to bouncing in and out of ketosis. Try not to reach for a snack the moment you feel the desire to eat, right after a meal, or late at night right before sleep. Have a glass of water or take a short walk to see if the feeling subsides; then you can decide if you really need to eat more.

    Planning ahead: Include healthy low-carb snacks as part of your meal planning routine. Stock up on favorites when you shop for groceries, and take time on the weekend to prepare a batch of treats for busy work and school days. 

      See our Keto Food Shopping List for more keto-friendly meal planning tips.

       

      Content provided by Senza is not medical advice. It is intended for informational and educational purposes only. 

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