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
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!
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.