25 Keto-Friendly Snacks That Are Filling and Delicious, According to Nutritionists (2023)

FAQs

What snack can you eat a lot of on keto? ›

Because Ritz Crackers is a high-carbohydrate, high-fat processed food containing unhealthy ingredients such as sugar, canola oil, and enriched flour, it is not keto-friendly.

Back to the snack in question: The answer is yes, you can eat popcorn on a keto diet — but there are a few things to keep in mind. Once you figure out how many daily carbs your body can take in to remain in ketosis, you can divvy up your allotment however you like, but popcorn can easily fit in a ketogenic eating plan.

So it's important that when you plan snacks and meals on the keto diet, you make sure to include high-protein food options like grass-fed beef, wild-caught fish, nuts, seeds, and eggs. Protein will keep hunger at bay and help prevent cravings big time!

While Triscuit crackers use whole grain wheat to boost nutrition content in the form of fiber and B vitamins, it still does not lower the high level of carbs found in these crackers. At 20 grams per serving, these guys are too carb-heavy to be keto-approved.

Yes. If you eat it in moderation, peanut butter is a keto-friendly and healthy snack to add to your keto diet. The standard ketogenic diet requires you to keep net carb consumption under 50 grams per day.

Cloud bread, or oopsie bread, is very popular with low-carb and keto dieters. Cloud bread is a protein-rich alternative to regular bread and makes an excellent sandwich base or English muffin replacement.

Eating Oatmeal on a Ketogenic Diet

While oatmeal isn't considered a keto food, it's not entirely off-limits. One serving of our Organic Steel Cut Oats oats contains 31 grams of carbohydrates. The suggested daily carbohydrate intake is typically reduced to less than 50 grams when following the ketogenic diet.

Yes! Cottage cheese and keto are a good match. While not the most keto friendly cheese, carbs are low for the serving size. If you're wondering, “Is cottage cheese a low carb food?”, the answer is also yes!

What can I eat to make me feel full keto? ›

What are some foods that get you into ketosis fast? Some foods that can help you get into ketosis quickly include avocado, cheese, eggs, fish, meat, and oils, such as coconut oil, olive oil, and avocado oil. These foods are high in healthy fats and protein, which can help your body enter ketosis.

A: The best snacks for a low carb diet are unprocessed foods that can give you quick energy and also keep you filled. Some examples are: nuts, an avocado, turkey and cheese, organic jerky, homemade trail mix, and fibrous veggies.

Stevia won't taste exactly like sugar, but it has no carbs or calories and won't raise your blood sugar or insulin levels[*]. Erythritol: Erythritol is made from fermented corn or cornstarch, and it's also a good way to get some sweetness without any calories or carbs[*].

A lazy keto diet consists of low-carb foods like meat, fish, full-fat dairy and non-starchy vegetables, but limits high-carb foods such as bread, potatoes, sugary snacks and some fruits. If you've tried the keto before and found it too tedious, lazy keto could be a good compromise.

Pickles can be keto-friendly as long as they don't contain added sugar. In general, you should select dill or sour pickles but avoid sweet, candied, and bread and butter ones.

The best keto cheeses include cheddar, Gouda, goat cheese, and blue cheese, while the worst are cottage cheese and low fat and processed varieties. If you're following the keto diet or know someone who is, be sure to keep these cheeses in mind to promote ketosis and meet dietary goals.

Is deli cheese keto friendly? ›

All types of cheese are allowed on the keto diet, as cheese is relatively low in carbohydrate, which complies with the key principle of the keto diet.

Baguette is my favorite accompaniment for my cheese tray! 2. Warm Pita Bread - Pop pitas in a warm oven for a minute or two, cut into triangles & serve.

Look for crackers made from mostly or all seeds—think flax, sunflower, pumpkin, and more. “These supply healthy fats, fiber, and protein,” Keating says. They also tend to be gluten-free. Look for crackers made with whole grains, or grain-free seed-only products like the Top Seedz below.

Best types of PB for keto dieters

Here are a few good choices for natural PB: Once Again Creamy Peanut Butter: 5 g net carbs per 2-tbsp serving. Santa Cruz Organics Creamy Light Roasted Peanut Butter: 2 g net carbs per 2-tbsp serving. Smucker's Natural Chunky Peanut Butter: 4 g net carbs per 2-tbsp serving.

If you're limiting your daily carb intake to 50 grams of net carbs, Whittel says two tablespoons of peanut butter per day will fit nicely into your plan. “Two tablespoons of natural, high-quality peanut butter contains about 185 calories, 16 grams of fat, 8 grams of protein, and 7 grams of total carbs.”

A good quality dark chocolate with at least 70% cocoa solids is still keto-friendly and may be more palatable for beginners.

Blueberries can definitely be part of a keto diet, particularly if they're raw. However, you need to be mindful of your portion size. While 1/2 cup (74 grams) of raw blueberries can easily be worked into your day if you're counting total carbs, it may be more of a challenge if you're focusing on net carbs.

Can you eat too many vegetables on keto? ›

Vegetables have carbohydrates. And that means that you have to watch how much of them you eat — even lettuce. If you're not careful or are eating them as a free-for-all, you could overconsume carbs and kick yourself out of ketosis.

No, white rice is not keto friendly. Since the ketogenic diet dramatically reduces net carb intake to an average of 20 grams per day, rice contains too many carbs to qualify as keto-friendly.

Cream Cheese

This is a keto favorite, thanks to its nutritional profile: Per the USDA, 1 oz contains 84 calories, 8 g of fat, 1 g of carbs, and 2 g of protein. That means it's a great addition to a meal or snack when you need more fat.

Cream cheese is an excellent source of fats, and Philadelphia is one of the most widely recognized cream cheese brands. A 2 tbsp serving contains only 2 g of net carbs but packs 7 g of fat. For a low-carb, high-fat diet like keto, those are excellent macros. This delicious spread is incredibly versatile.

Mozzarella (Whole Milk)

With a total carb count of 1 gram per ounce, it is yet another keto-friendly cheese to keep on-hand. Mozzarella also contains probiotics, which have shown to improve digestive health and emotional health! Pair it with fresh tomatoes and basil for a fresh Caprese salad.

If you're also doing resistance training to help burn belly fat, consider adding keto-friendly whey protein post-workout, too. A 2014 study found that timing whey protein intake around resistance training increased visceral fat loss compared to protein only or resistance exercise only[*].

Mayonnaise is the perfect condiment for the Keto Diet because it consists of high fat, low protein, and zero carbohydrates. It also has many health benefits that can help you maintain Ketosis and achieve your weight loss goals on the Keto diet.

Some symptoms you may begin to experience are headaches, fatigue, muscle aches, nausea, brain fog, and irritability. If you find yourself suffering today, remember that this is usually temporary, normal, and it'll soon pass!

How long until hunger goes away on keto? ›

Opposite to previous reports that the drive to eat is suppressed while under a ketogenic diet,^{19, 22} we have shown a transitory increase in hunger from baseline up to 3 weeks on a ketogenic VLED, which then disappear and only come back after refeeding (and no ketosis).

Your body may go into ketosis after just 12 hours of not eating, which many people do overnight before they "break fast" with a morning meal.

Fruits contain natural sugars, but some are suitable as part of a keto meal plan. Avocados, lemons, tomatoes, berries, and kiwis are among the options. The keto diet is a low-carb eating plan designed to put a person into a state of ketosis.

Increasing Healthy Fats like Coconut Oil in Diet

Healthy fats, like coconut oil, avocados, olive oil, nuts, seeds, and fatty fish, support increased ketone production while satiating your appetite during your 24-hour express ticket to ketosis.

The simple answer is, yes. Snacking on the ketogenic diet is most definitely allowed. However, since the ketogenic diet is so high in fats, most find that they don t need snacks to remain satiated until next meal.

It's entirely possible to have a cheat day while staying in ketosis, as long as you plan your macros carefully. However, if you want to go all out on your cheat day, be ready for some of the side effects and the fact that you'll more than likely have to spend some time getting back into ketosis.

Some people swear by three square meals a day while others prefer five or six small meals. And while similar diets such as Whole30 frown upon snacking throughout the day, some have found success eating three moderate meals a day and two small snacks.

Despite the many health benefits of fruit, there is an issue with some fruits on the keto diet. Grapes and bananas, for instance, contain high quantities of carbs. 1 cup of grapes has approximately 26 grams and a medium banana, 24 grams of carbohydrate. As a rule, these fruits should be avoided.

Some people choose to have five or six days on keto followed by a day or two off. Others will do keto for 10 to 12 days followed by three to four days off. Devine typically doesn't recommend taking more than two days off keto.

Will one slice of pizza take you out of ketosis? ›

In fact, a single slice of such classic Pizza can take you out of ketosis. It is so high in carbs because it contains: All-purpose Flour: 4-6 times higher in carbs than keto-friendly flours. Sugar: when it's not used to proof the yeast, it stays in the dough.

Without getting into true ketosis, dieters risk ingesting an enormous amount of fat—and potentially a lot of saturated fat, if you're eating animal meat—without any of the fat-burning effects of ketosis. “The fat is the thing that's problematic for a lot of people on keto,” Fung says.

With a keto diet, there are no shortcuts – the only way to make it work for your body is to stick to the rules. So it's natural to wonder if it's okay to eat before bed on a keto diet, and how eating after 8pm can affect ketosis. The answer is: no, you don't have to avoid eating before bed on keto.

The keto diet deliberately reduces carbohydrate intake to encourage the body to burn fat instead. What do you eat during the first week of Keto? Meat, vegetables, cheese, nuts, and other dairy products are a great way to get started. Limit fruits to 2x day.

Cream Cheese

This is a keto favorite, thanks to its nutritional profile: Per the USDA, 1 oz contains 84 calories, 8 g of fat, 1 g of carbs, and 2 g of protein. That means it's a great addition to a meal or snack when you need more fat.

Peanut butter can definitely be part of a keto diet, but it's best to stick to plain options that are free of extra flavors and sweeteners. Almond butter is a good choice, too, and it's slightly lower in carbs. Additionally, you should be mindful of your portion size if you're trying to lose weight.