The ketogenic diet or “keto” began making headlines in the 1990s and it has stood the test of time. However, many people fail on their diets because they can’t curb their urge to graze between meals. Is there such a thing as healthy keto snacks?
Fortunately, you don’t have to give up treats between meals to take better care of your health. Read more about which snacks prove keto can be healthy and delicious.
Benefits of the Keto Diet
The keto diet often results in rapid weight loss of the best kind — around your abdominal area. While excess pounds contribute to health risks, visceral or belly fat is directly linked to higher bad cholesterol and insulin resistance.
Learning the benefits of the this diet can strengthen your resolve to stick to your meal plan. This diet originated to help people with epilepsy, but it wasn’t long before researchers noticed the additional benefits for everyone.
Reducing carbohydrate intake while increasing protein and fats helps many people control their appetite. Perhaps the number one reason people fail to eat healthily is that they feel hungry, driving them to make unwise choices. Remaining sated reduces the binging urge.
Over time, the keto diet:
- Protects against metabolic syndrome
- Drastically lowers triglycerides
- Reduces sugar and insulin levels
- Easing brain disorder symptoms
5 Naturally Healthy Keto Snacks
Fortunately, there are naturally occurring healthy keto snacks — no prep work necessary. Here are some that deserve a spot in nearly every meal plan.
Nuts are among the top superfoods. These tiny powerhouses are loaded with zinc, selenium and magnesium, minerals necessary for healthy levels of neurotransmitters like serotonin and dopamine. When combined with the brain-boosting benefits of the keto diet, snacking on these can help you ace that exam.
Seeds are another keto snack containing a boost of brain minerals. Additionally, they’re an excellent source of lignans, which supports female reproductive health. Lignans alter estrogen metabolism and may lower breast cancer risk in some women.
Nearly any cheese qualifies as a healthy keto snack. However, hard cheeses like cheddar are often lower in carbs than softer versions like mozzarella.
4. Celery Sticks
Going keto doesn’t mean giving up all carbs. Some fruits and vegetables have a low glycemic index but are chock-full of necessary phytonutrients. Celery is one, as are broccoli and cauliflower. Carrots are a bit higher, so eat those and the accompanying hummus dip in moderation.
Some fruits are also okay when doing keto. Berries are low in carbs but high in anthocyanins, a group of antioxidants associated with brain and heart health.
Easy Keto Snacks Recipes for Grab and Go Goodness
You can have a blast whipping up healthy keto snacks. Some of these keto snack recipes require no cooking — just prep and go.
1. Keto-Friendly Yogurt Parfait
Yogurt can be keto-friendly if you read labels. Avoid brands with added sugar, opting for a plain, unflavored version and use berries and nuts as parfait layers instead of traditional granola. The probiotics in the creamy stuff nurture your intestines.
2. Meat and Cheese Roll-Ups
Choose your meat carefully. Some organizations consider processed meat to be a carcinogen, so opt for plain roasted versions like turkey, free of nitrates.
4. Avocado Chips
Start by gathering the following ingredients:
- 1 large ripe avocado
- 3/4 cup grated parmesan cheese
- 1 teaspoon lemon juice
- 1/2 teaspoon garlic powder
- 1/2 teaspoon Italian seasoning
- Salt and fresh ground pepper.
Mash all ingredients together and scoop teaspoon-sized amounts onto a lined baking sheet. Pop them into a 350-degree oven and bake for about 30 minutes or until crisp.
5. Spinach Squares
These easy-to-make squares are a healthy keto snack and a fabulous way to get your deep, leafy greens if you typically dislike the bitterness of spinach or kale. They’re perfect for home or as an appetizer contribution to your next barbecue — make them with or without bacon, depending on the crowd.
6. Keto Granola Bars
Many store-bought granola bars are loaded with carbs and sugar. No problem — you can make this recipe at home. You only need four ingredients:
- Keto crispy cereal
- Keto-friendly maple syrup
Press the ingredients into a lined pan and bake for 25 minutes. Play with the recipe, adding other keto-friendly nuts, seeds and fruits into the mix.
7. Bacon-wrapped Jalapeño Poppers
Here’s a classic pub favorite recipe that ups your protein intake by adding ground turkey into the mix, not just cheese. However, you’ll still get plenty of creamy, cheddary goodness. Feel free to dip them in salsa, a healthy keto condiment.
8. No-Bake Peanut Butter Coconut Cookies
Going keto doesn’t mean giving up sweet snacks. These no-bake cookies contain just four ingredients:
- 2/3 cup natural peanut butter
- 2 tablespoons coconut oil
- 1 teaspoon vanilla extract
- 1 cup unsweetened shredded coconut flakes
Look, ma, no added sugar! These only take about 30 minutes from start to finish, including 15-20 minutes of freezer time. Whip them up in the morning before work and have a sweet treat to look forward to for dessert.
Keto Snacks Can Be Healthy and Delicious
The ketogenic diet offers oodles of health benefits. How can you curb the urge to graze and ruin your diet? Easy — try these healthy keto snacks to satisfy your cravings while losing weight and improving your glucose metabolism.
Beth is the Managing Editor and content manager at Body+Mind. She shares knowledge on a variety of topics related to nutrition, healthy living, and anything food-related. In her spare time, Beth enjoys trying out new fitness trends and recipes.