Who Wants A Keto Snack?

How’s about a Keto Snack?

Morning everyone, who here thinks eating Keto means you can’t snack? Anyone?? Well, that’s where you’re wrong! And you also don’t need to munch on rabbit food all day either!

I have compiled a list in every category of the best low carb snacks, for you to chew on! Let’s get munching!  PS: Salad can be a snack if you so desire!

Vegetables: Starting with low carb leafy greens because they fill you up, contain fiber, nutrients, and vitamins.

  • Cup arugula-0.4 carbs
  • Cup beet greens-0.2 carbs
  • Cup Bibb lettuce-0.6 carbs
  • Cup Bok Choy-0.8 carbs
  • Cup Broccoli rabe-0.0 carbs
  • Cup Butter lettuce-O.5 carbs
  • Cup Chard-0.8 carbs
  • Cup Endive-0.1 carbs
  • Cup Mustard greens-0.8 carbs
  • Cup Spinach-0.4 carbs
  • Cup Sprouts-0.1 carbs
  • Cup Romaine-0.6 carbs
  • Cup Watercress-0.2 carbs

I did not include any lettuce that went over 1.0 carbs so you have the absolute lowest carb choices. Personally, I could eat spinach topped with veggies and be perfectly happy. A nice mix of spinach and romaine is my normal choice.

Now for a list of the lowest carb veggie choices: These are all by net carbs by the way.

  • 1/2 cup Asparagus-2.4 carbs
  • 1 cup Bell peppers-3.6 carbs
  • 1 cup Broccoli-3.6 carbs
  • 1 cup Brussels sprouts-4.6 carbs
  • 1 cup Cauliflower-3.2 carbs
  • 1 cup Celery-1.4 carbs
  • 1 pepper Chili peppers-1 carb
  • 1/2 cup Cucumbers-1.6 carbs
  • 1 cup Eggplant-2.3 carbs
  • 1 cup Fennel-3.7 carbs
  • 1 clove Garlic-0.9 carbs
  • 1 cup Green Beans-4.3 carbs
  • 1 pepper Jalapeno peppers-0.5 carbs
  • 4 oz. Kelp noodles-2 carbs
  • 1 cup Mushrooms-2.2 carbs
  • 1 cup Okra-4.3 carbs
  • 1/2 cup Onions-4.3 carbs
  • 1 pepper Poblano peppers-1.9 carbs
  • 1 large Pickles-1.9 carbs
  • 1 cup Radishes-2 carbs
  • 1 cup Rhubarb-2 carbs
  • 1 cup Scallions-4.7 carbs
  • 1 cup Shallots-1.4 carbs
  • 1 cup Shirataki noodles-4.7 carbs
  • 1 cup Snow Peas-4.9 carbs
  • 1 cup Zucchini-2.4 carbs
  • 1 cup Yellow Squash-2.6 carbs

Now you know the best toppers for your salad! If your favorite was not on the list, it had over 5 carbs and I left it off. Be careful with the dressing too, you want high fat, low carb dressing like this: Ken’s Ranch

Ken’s Ranch-surprisingly low carb!

Do you like fruit for a snack option? How about these:

  • 1/2 fruit Avocados 1.8 carbs
  • 1/2 cup Raspberries 3.3 carbs
  • 1/2 cup Blueberries 8.9 carbs
  • 1/2 cup Blackberries 3.1 carbs
  • 1/2 cup Coconut flesh 2.5carbs
  • 1/2 cup Cranberries 4.6 carbs
  • 1/2 cup Currants 5.3
  • 1/2 cup Strawberries 4.3 carbs
  • 1 lemon Lemons 5.4 carbs
  • 1 lime Limes 5.2 carbs
  • 1/2 cup Olives 2.2 carbs
  • 1 cup Tomatoes 4.8 carbs
  • 1/2 cup Watermelon

Here I left the whole list intact with no regard to carbs because this is a snack option, if you want blueberries and know they are higher in carbs, you could choose to eat less, or adjust your macros elsewhere.

Most meats are 0 carbs, if you snack on deli meats, such as beef, chicken, turkey or ham, make sure its no sugar added. Pork rinds are one of my favorite snacks when I have to have something crunchy.

Fish and other seafood sources hold great amounts of protein and are all 0 carb choices. Sardines, tuna, and shrimp are just a few snacking options. (or salad toppers!)

Low Carb Dairy and Eggs

If you can tolerate dairy, cheese makes a great snack alongside a boiled egg. Super low carb, make sure you pick full-fat dairy.

While not dairy, coconut cream is a good substitute for heavy cream, yogurt, and sour cream in recipes.

Eggs aren’t dairy either, yet they are found in the dairy section and I stuck them here for convenience:

  • All cheeses 1 oz. (28g) 0-1.5 net carbs
  • Coconut cream 1 Tbsp. (15g) 1.7 net carbs
  • Cream Cheese 1 Tbsp. (14.5g) 0.8 net carbs
  • Eggs 1 egg (56g) 0 net carbs
  • Half & Half 1 Tbsp. (15g) 0.7 net carbs
  • Heavy Cream 1 Tbsp. (15g) 0.4 net carbs
  • Mascarpone Cheese 2 Tbsp. (28g) 0.6 net carbs
  • Sour Cream 1 Tbsp. (12g) 0.6 net carbs
  • Whole Milk Greek Yogurt 1 Cup (100g) 4 net carbs
  • Whole Milk Cottage Cheese 1/2 cup (105g) 7.1 net carbs
  • Whole Milk Ricotta Cheese 1/2 cup (62g) 3.7 net carbs

My Dad actually found a brand of yogurt from Kroger called Carbmaster that is tasty and delicious and also comes in a 4 net carbs! It has lots of different flavors too! It’s amazing to me how they get yogurt to taste just like the flavor they advertise.

The cinnamon roll tastes just like one! Anyway, yogurt can be enjoyed anytime of day, it’s not just for breakfast. Try one for a snack and see if you don’t feel satisfied!

Kroger’s Carbmaster brand yogurt
Kroger’s Carbmaster brand yogurt

Sometimes, if I eat yogurt for breakfast, I might toss in a few nuts, a great snack choice, but don’t go overboard! These can really cause a weight loss stall.

Low Carb Nuts and Seeds:

  • Almond Butter 2 Tbsp. (32g) 2.7 net carbs
  • Almonds 1/4 cup (28g) 3 net carbs
  • Brazil nuts 1/4 cup (33g) 1.4 net carbs
  • Chia Seeds 1oz. (28.35g) 2.1 net carbs
  • Coconut flakes 3 Tbsp. (22.5g) 3 net carbs
  • Flax seeds 2 Tbsp. (20.6g) 0.4 net carbs
  • Hazelnuts 1/4 cup (34g) 2.3 net carbs
  • Hemp seeds 3 Tbsp. (30g) 1.4 net carbs
  • Macadamia nuts 1/4 cup (33g) 1.7 net carbs
  • Other nut butters-hazelnut, macadamia, pecan, walnut, etc. 2 Tbsp. (32g) 0.5-3 net carbs
  • Peanut butter 2 Tbsp. (32g) 4 net carbs
  • Peanuts 1/4 cup (36g) 2.8 net carbs
  • Pecans 1/4 cup (36g) 1 net carb
  • Pine nuts 1/4 cup (36g) 3.2 net carbs
  • Pistachios 1/4 cup (31g) 5 net carbs
  • Poppy seeds 1 Tbsp. (8.8g) 0.8 net carbs
  • Pumpkin seeds 1/4 cup (32g) 1.6 net carbs
  • Sesame seeds 1 Tbsp. (9g) 1 net carb
  • Sunflower seed butter 2 Tbsp. (32g) 5.7 net carbs
  • Sunflower seeds 1/4 cup (11.5g) 1.3 net carbs
  • Walnuts 1/4 cup (30g) 2 net carbs

Remember, you don’t just watch carbs when it comes to nuts, they are high calorie, high fat which is ok, just don’t overdo it! Enjoy in moderation.

Ok, I have talked before about how you can enjoy baked goods on a Keto diet here so if you want to do that, you must know how to calculate your macros. Here, I’ve listed some of the Keto approved flours and baking staples and their carbs.

  • Almond flour 1/4 cup (28g) 3 net carbs
  • Cocoa/cacao powder 1 Tbsp. (5.4g) 1.1 net carbs
  • Coconut flour 2 Tbsp.(14g) 4 net carbs
  • Gelatin 1 Tbsp. (7g) 0 net carbs
  • Protein Powder unsweetened 1 scoop (30g) 0 net carbs
  • Pork Rinds 1/2 oz. (14g) 0 net carbs
  • Pure extracts-vanilla, fruits 1 Tsp (4.2g) 0.1 net carbs
  • Chocolate, unsweetened baker’s or w/approved sweeteners 1oz. (29g) 2.9-3.4 net carbs
  • Xanthan gum 1/2 Tsp (0.7g) 0 net carbs

What About Drinks?

Maybe you would like to have a snack that is liquid instead. That’s totally fine! Anything from almond milk to a glass of wine is allowed (in moderation) on Keto. Sip a cup of bone broth or make a low carb smoothie, the sky is the limit!

Remember that alcohol can stall weight loss, so drink it if you must but if you are just starting out, its better to skip it for the first month or so.

Here is a list of beverage choices and their carbs:

  • Almond milk, unsweetened  1 cup (240ml)  1.5 net carbs
  • Broth- chicken, beef, bone  1 cup (241ml) 0 net carbs
  • Broth-vegetable  1 cup (221ml) 2 net carbs
  • Coconut milk, canned, unsweetened  1/2 cup (113ml)  3.2 net carbs
  • Coconut milk, carton, unsweetened  1 cup (240ml)  1net carb
  • Coffee   1 cup (248ml)   0.5 net carbs
  • Hard liquor  1 fl. oz. (27.8ml)   0 net carbs
  • Tea    1 cup (237ml)  0 net carbs
  • Water 1 cup (235ml) 0 net carbs
  • Wine, red or white, dry  5 fl. oz. (147ml)   3.1-3.7 net carbs

Most herbs and spices are low to 0 carbs so don’t be afraid to spice things up!

Condiments, dressings, and sauces are pretty low carb with the exception of coconut aminos (1 Tbsp. has 6 carbs) and Marinara sauce, which comes in at 7.4 carbs per 1/2 cup. Check for hidden sugars, and when possible, make your own.

I hope I have given you all you need to create some tasty snacks. Just refer to this list, tape it on your fridge for easy reference

. Once you have determined your macros, you will know how many carbs you’re shooting for each day and if meals don’t quite get you there, have a snack!

Let me know what you like to snack on, and if you have questions or comments, I’d love to help answer them.




Why I Joined The Keto Challenge

Join the challenge here!

Hey guys, guess what starts today? The 60-day Keto Challenge, put on by Martina Slajerova from Keto Diet. You all should get in on this because not only is it a good way to jump start your weight loss plan, you could also win some awesome prizes!

The prizes include her brand new cookbook and an iPhone 8!

I joined for many reasons:

a) get back to tracking my food, making it easier to stay in ketosis, therefore dropping those last stubborn pounds (gotta get bathing suit ready)😉😊

b) possibly cure or at least maintain my PKD

c) free tools and recipes/meal plans

d) the chance to win prizes!

e) accountability with exercising

(Just click on the link provided above or the image at the beginning of this post for all the rules and regulations, helpful links, and details concerning prizes.)

You will be asked to provide a before pic but you can take one in your bathing suit, shorts and a tank top or whatever you have that you don’t mind sharing with the public. At the end of the challenge, you will take a pic in the same outfit to show your results! Good luck!


*Just so you know, I am not affiliated in any way with Keto Diet, just trying to help out whomever might like the chance to get healthy, lose weight, and/or win a prize!

Why The Silence

Where Have I Been All Week?

So, I introduce myself in a new blog one week, then you don’t hear from me again until now. What gives?

Well, I have been distracted for one thing. Trying to figure out some things regarding my writing and what to post. You could say I’ve been uninspired.

I Got A Cat Ya’ll!

Well, I acquired a cat, a baby kitten. My boys rescued it from my dad’s old boat. They couldn’t keep it or find it’s mother, so I brought it home with me to see how my dogs took to it before I decided whether to take it to the no-kill shelter.

Thing is, I miss my old cat and have been talking about getting another. However, my dogs are spoiled rotten, they use a doggy door and what does that lead to?? My cat learning how to get out, that’s what.

So now I have a dilemma. Yes, she’s a distraction and takes lots of time and attention. Yes, my writing has suffered this week. But I keep trying to reason with myself that I can make this work.

I need your help and input! What is the solution? Keep her or wean and train her and find her a home? She gets along fine with my dogs, I thought maybe I could train her to potty outside (after I litter train her of course) and then maybe she would get used to that and not run off.

Any help with this would be great. I talked to Stephanie’s sister-in-law who fosters kittens and cats, she wants to know if I want more!!! I don’t think I have time for all that! She did help me out by telling me what to feed my little one though.

I found a formula on the internet and she has been loving it, however, I can tell she needs more sustenance, so I will get her some solid food today (if I decide to keep her). That means I need to go get some litter soon too. So far, she poops on a towel.

I Got Some Great Advice On Freelancing

One of the bloggers I follow suggested that I get a new app called Brain.fm    to help with distractions. She just started a new blog herself called Imperfectly Perfect Mama-A Blog For Imperfect Moms, which shows just how together she is!

She has been blogging for years and teaches others how to do it now. You CAN make a living at it, I just don’t have all my ducks in a row yet. I feel like I’m spinning my wheels some days. She says you have to have a plan. True, and I still don’t.

If you guys are interested, I provided the link to her new blog, just click on the underlined words Imperfectly Perfect Mama up there. Elna Cain is her name and she has lots of great advice for writers. (And new moms)

I know, I’m supposed to be posting about some Keto recipe, or great product I’ve tried, but she has a point with the fact that I have not developed a plan and that is why I’m failing as a freelancer. This is important ya’ll. Any other writers out there having a problem “getting your sh*t together, or is it just me???)

I’m just being honest here, time sucks like Facebook and Pinterest are killing my productivity and now I have the added distraction of my kitty (wait, did I just say “mine”), so I’m sorry if I have been ‘present’ this week. My point is, (I know I have one around here somewhere) my writing is all over the place, and so is my head.

I need to get my head in the game if I’m gonna make this thing work, so I need to take some time and work on a plan. Maybe take some of Elna’s advice, implement her suggestions and come back with a bang.

In the meantime, I’ll leave you with this video showing me feeding the kitty, and you will see why my decision is so hard. Feel free to leave your questions and/or comments and have a great day!!


Don’t forget to see what I write on my other blog from time to time-Words On A Page.