KETO, SNACKS, CARBS • 10 min
KETO, SNACKS, CARBS • 10 min
The best snacks are high in protein, healthy fats and fiber to help keep you fuller longer. And sometimes, cutting back on carb heavy snack options can be an easy way to make more room for something better. Whether you are on a keto diet or just looking for less carb heavy snack options, have no fear we've got you covered. Here is everything you need for successful low carb snacking, including: Want to make carb counting even easier? Check out this comprehensive keto meal prep guide - complete with custom macro calculations, low carb food lists, and meal prep templates. There is no standard definition for what counts as low carb, as this really depends on the person and your overall diet preference. Most diets under 100 grams of carbs a day can be considered fairly low carb. So, how does that translate into snack options? Find out how many carbs you need in a day with our free carb calculator. Considering most healthy snack options should hit somewhere between 100 and 250 calories, we can assume that a low carb snack option should haveless than12.5grams of carbs per serving- or less than 20% of the calories coming from carbs. Learn more: How Many Carbs Do You Need a Day to Lose Weight? There is a difference between added sugar and complex carbs.Refined carbohydrates, like added sugar and processed grains don't tend to hold you over as well as fiber-rich carbs from whole foods. This is why net carb content is commonly used as a good indicator of low carb options. Net carbs are the foods total carb content minus the fiber content, leaving you with just the amount of sugar the food contains. Here are 30 options with less than 10 grams of net carbs per serving. Use this simple calculator to learn how many grams of net carbs you should be eating every day! Step in front of any vending machine or packaged food aisle and you'll notice that nearly all convenience snacks are high in sugar and lacking in macro balance.So here are 15 low carb options that require little to no prep time for you to just grab and go. Almonds are shelf-stable, easy and a great snack option. Just be mindful of your portion size if you are looking to control calories, as it can be easy to overdo it. A 1-ounce portion, or small handful of almonds has: Tip: Opt for flavors without any added sugar, to keep the carbs on check! Just about any nut mixture can fit into a low carb diet- even the highest carb nut, cashews, has only 8 grams of net carbs per serving. Sograb ahandful ofyour favorite varieties for about: Tip: Add in coconut flakes, seeds, and cacao nibs for a sweet tasting low carb trail mix! Sunflower seeds are already a popular travel friendly snack option, and like most nuts and seeds, they are also low carb. A1/4 cup portion, or small handful has: Tip: You can also substitute sunflower butter for any nut butter if you have an allergy. This is an old favorite that fits well into just about any healthy diet. Celeryis practically calorie and carb free, making it a great pairing with any nut butter. A serving of celery withtwo tablespoons of peanut butter has: Tip: look for peanut butter brands without any added sugar to cut carbs further. And feel free to swap in other low carb veggies or crackers. Olives are a source of healthy fats and can be a great simple snack option. One cup of most olives contains: Tip:Try different types like blue cheese stuffed olives to keep it interesting. Canned and jarred seasoned veggies, like artichoke hearts, can be an excellent way to boost your nutrition and satisfy your snack cravings. Mix and match with other low carb Mediterranean veggies like palm hearts, marinated mushrooms, and sun-dried tomatoes. Afull cup of marinated artichoke hearts has: Tip: Add in feta foreven more flavoror dip in an aioli. Peas are often thought of as a high-carb veggie, but snap peas are sweet and low-carb friendly. Plus they provide a small amount of protein (five grams per cup!). One cup of snap peas has: Tip: Dip these in your favorite dressing or hummus! Is there anything better than a healthy snack that tastes like dessert and cuts carbs? For an easy and satisfying snack or dessert option grab eight medium-sized strawberries and a serving of sugar-free heavy whipped cream for: Tip:Sprinkle splenda on the strawberries for even more sweetness. Cauliflower has long been a staple of low carb diets and snacking is not exception. Pair cauliflower florets with any of your favorite low carb dips and snack away.One cup of cauliflower with two tablespoons of blue cheese dip has: Tip: Broccoli works great as a cauliflower substitute. Dark chocolate can be a healthy snack choice, but it depends on how much you eat and what is exactly is added to it. It can be really hard to find low carb chocolate, and most that are lower in carbohydrates can have a lot of added sugar alcohols that may cause stomach distress in some people. Instead opt for a naturally low carb cacao without any added sugar and all the potential health benefits of chocolate. A small handful or 1/8 cup has: Tip: Mix into your favorite low carb recipes instead of chocolate chips. Cucumbers are low carb and so are pickles! Just stick to dill, spicy and unsweetened flavors.Six pickle spears have: Tip: Try pickled asparagus, carrots, and green beans for more options. You can also make your own pickles. Avocados are quite delicious all on their own. Add a sprinkle of salt and a squeeze of limeand you’ve got yourself a creamy, tasty, low carb food.One half of an avocado has: Tip: Mash it up for a super fast and healthy guac substitute. Carrots are also fairly low carb friendly, even though they tend to get a bad rap as a more "sugary" vegetable. One cup of carrot sticks has: Tip:Carrots workas the perfect chip substitute for just about everything you can think of. Speaking of chips, you won't miss them at all if you're snacking on seaweed sheets. They are flaky, buttery and lightly salted - withoutany of the carbs. Did I mention you can also eat the entire package? One package (20 sheets) contains: Tip: Kale chips also work great! Radishesare incredible low calorie and low carb, and they pack a punch of spicy flavor. Thinly slice them into round chips and pair with guacamole. Ahalf cup of sliced radishes andtwo tablespoonsof guac will get you: Tip:Swap in bell peppers or jicamainstead for a little extra sweetness. Cutting carbs is one thing, but you probably also want options that fill you up some. Opting for more protein in your snacks in one way to curb your appetite and keep you on track. Here are 15 snacks that help you cut carbs but also pack a decent amount of protein too. Dairy tends to be a great source of quality protein and pairs well with multiple foods - both savoryand sweet, making it a great snack base. Cottage cheese is super satisfying and a good staple for low carb diets. One half cup of 1% fat cottage cheese contains: Cheese is tasty, convenientand basically carb free. Plus, portion sized options likestringcheese and wax rounds are an ideal snack to take on the run.Onelight string cheese has: Similar to cottage cheese, Greek yogurt packs a lot of protein and serves as a great base for snacking and small meals. One plain, non-fat Greek yogurt (six ounces) has: Jerky is the most portable and shelf-stable meat based protein you can think of. And they come in a variety of options like deer, turkey, beef, and bison. Just keep an eye out for added sugar and extra ingredients you aren't looking for. A typical 1-ounce serving oflean, grass-fed jerky contains: Deli meat, without the bread, can also be a tasty snack option. Pair with low carb crackers or cheese for a deli roll-up. Twoounces of roasted turkey deli meat has: Trifecta shrimp is pre-cooked and tastes great on it’s own - you don’t even need to heat it. But it’s even better paired with a rich dipping sauce like pesto.Three ounces ofshrimp withone and a half tablespoons of pesto has: Up your snack game and get a little fancier with your own meat and cheese board - aka adult lunchables.Cheese and charcuterie is a great no carb snack, but calories can add up quickly, so stick with portion controlled, lean options where you can.Tensliceshas: Grab some Trifecta chicken breast, slice it up and dip it in your favorite hummus for a super easy and protein rich snack that will definitely hold you over. Two ounces chickenwith two tablespoonsof hummus provides: Hard boiled eggsare agreat snack that you can get pre-cooked or prep on your own. Remove the yolks to cut fat and calories, or enjoy them whole with a little salt and pepper.One hard-boiled egg has: Slice up some mozzarella and pair with fresh tomatoes and basil for a rich and flavorful mid-day treat. You can also add a drizzle of olive oil for more fat and flavor. Or get crafty and use mozzarella balls and cherry tomatoes to make your very own caprese skewers that are portable and easy to prep in advance. One ounce of small mozzarella balls, witha half cup of cherry tomatoes, fresh basil, and a half tablespoon of olive oilhas: Protein powder is an easy way to beef up your protein intake. Mix your favorite brand with water or unsweetened almond milk for an easy and satisfying snack. Feel free to add in even more flavor with spices like cinnamon, vanilla, cardamom, and nutmeg. One scoop mixed with one cup unsweetened almond milk has: Shashimi (sliced raw fish without any rice) may not be the most shelf stable snack option, but it is practically zero carb, has plenty of protein, and is incredibly healthy. Dip it in a chili oil sauce or soy sauce for added flavor. Four to five pieces of sashimi fish has somewhere around: Steamed edamame, is incredibly simple to prep and an excellent low carb vegan protein. Just grab a bag of frozen edamame in its shell, defrost and add some salt. Ahalf cup portion has: Tofu takes on the flavor of whatever you add to it, and makes for a good vegan meal or snack base. Cube it, spray with oil and seasoning and bake until golden brown. Then enjoy with a little salt or your favorite dip. You can also use pre-made baked and marinated tofu, just double check the nutrition facts label for carb content. Ahalf cupserving has: Slice up some store bought chicken sausage or look for lean chicken meatballs for a savory high protein snack; just look for more spicy options over sweet since these tend to have less sugar. Dip them in calorie free sauce, like mustard, or try a sugar-free barbeque sauce. Three meatballs or one sausage has: If you want even more out of your snacks, try prepping out your own. All of these recipes can be made in advanced and portioned out for your weekly meal prep. Feel free to mix and match ingredients and make them your own. Add a twist to the traditional chicken salad with a spicier version made with curry and dried fruit. Omit the raisins and add in nuts to help cut even more carbs. Only three grams of net carbs per serving! Get the recipe here -Curried Chicken Salad Egg bites are not just for breakfast, they also make a great snack option any time of day. Omit the potatoes in this easy casserole recipe to reduce the carbs. Then portion it out into individual servings for baking using a muffin tin, or cut the larger cooked casserole with round metal/cookie cutter into smaller bites. Two small egg bites (minus potatoes)has: Get the full recipe here -Egg Casserole Sauteed peppers wrapped in thin sliced steak make for a tasty small meal or beefy snack option. Prep in advance and heat up when ready to enjoy. Oneroll-up has: Get the recipe here -Steak Roll-Ups Enjoy tacos without the carbs, using lettuce leaves instead. The crunchy veggie also adds some freshness to your snack keeping it light tasting and low carb. Swap in your favorite proteins and ingredients to make theseyour own. Onelettuce wraphas: Get the recipe here -Lettuce Wraps Add some more flavor to tuna salad with creamy and rich avocado and fresh veggies. Enjoy alone or pair with crunchy veggies or low carb crackers for a yummy and filling snack. Cut this recipe in half to get a snack sized portion that contains: Get the recipe here -The Best Avocado Ahi Tuna Salad Avocados also work well in egg salad. Add some zest and guacamolevibes to your eggs with this super simple recipe. One serving has: Get the recipe here -Avocado Egg Salad Need to satisfy a sweet tooth craving mid day? Look no further than this keto chocolate pudding. It’s rich and decadent with nearly zero grams of net carbs. One pudding has: Get the recipe here -Keto Chocolate Pudding Chia seeds are the stick to your ribs kind of food that will help your snack carry you further. Plus this recipe tastes like thanksgiving in a cup, minus all the guilt and carbs. One pudding has: Get the recipe here -Pumpkin Chia Pudding Need help sticking to a low carb diet or keto meal plan? Whether you are struggling with meal prepping your food or just not sure if you are counting carbs correctly, we’ve got you covered. Or rely on our expert chefs and nutritionists who have curated delicious low carb meals to take all the frustration out of dieting so you can focus on other things, like hitting the gym!How Many Carbs is"Low Carb"?
Using Net Carbs
Keto Net Carb Calculator
15 No Prep LowCarb Snacks
1) Almonds
2) Mixed Nuts
3) Sunflower Seeds
4) Peanut Butter and Celery
5) Olives
6) Marinated Artichoke Hearts
7)Snap Peas
8) Strawberries and Sugar-free Whipped Cream
9) Cauliflowerand Blue CheeseDip
10) Cacao Nibs
11) Pickles
12) Avocado
13) Carrot Sticks
14) Baked Seaweed
15)Radish Chips and Guacamole
15 High Protein, Low Carb Snacks
1) Cottage Cheese
2) String Cheese
3) Greek Yogurt
4) Jerky
5) Deli Meat
6) Shrimp & Pesto
7) Cheese & Charcuterie
8) Chicken & Hummus
9) Hard-Boiled Eggs
10) Caprese Salad
11) Protein Shaker
12) Shashimi
13) Steamed Edamame
14) Baked Tofu
15) Chicken Sausage or Meatballs
8 Low Carb Snack Recipes
1) Curried Chicken Salad
2) Sous Vide Egg Bites
3) Balsamic Glazed Steak Roll-ups
4) Lettuce Wraps
5) Tuna Salad
6) Avocado Egg Salad
7) Keto Chocolate Pudding
8) Chia Pudding
Low Carb Meal Plans