Keto Snacks | Your Definitive List

It was one of the trendiest diets to hit 2020, but what kind of snacks does it allow? Snacks after all are one of the most important components of any diet...

The ketogenic diet, A.K.A. the keto diet, is a high fat, low carbohydrate diet. It involves eating less than 50g carbohydrates a day to force your body into a state of ketosis. Ketosis is where your body isusing fat as the main fuel. This article includes a range of low carb snacks you can incorporate into your keto diet. 

Fruits 

Fruits are great source of micronutrients with a range of different vitamins and minerals to keep us healthy. Eating a wide variety of fruit is good way to ensure your diet has a diverse range of micronutrients.

However, if you’re following a ketogenic diet you’ll have to be careful which fruits you choose as some contain more sugar than others. 

• Avocado 
• Watermelon 
• Strawberries 
• Blackberries 
• Raspberries 
• Blueberries 
• Watermelon 
• Lemons 
• Peaches 
• Cantaloupe

Tip 

Try to avoid fruits which are high in sugars, such as bananas, which contain 15g sugar per serving.

 

Vegetables 

As with fruits, its important to eat a wide range of vegetables to increase the nutrientdiversity of your diet. If you’re following a ketogenic diet though some vegetables may be more suitable than others. Specifically, low carb, low starch options would be best. These include: 

• Asparagus 
• Cauliflower 
• Broccoli 
• Green beans 
• Kale 
• Cucumber 
• Spinach 
• Tomatoes 
• Olives 
• Peppers 
• Lettuce 

  

Dairy 

Diary is a great source of calcium which plays a role in a number of your body’s key functions including muscle contraction and maintaining bone health. Diary can also be a good source of protein – especially casein.

Some dairy contains more sugar or carbs than others. Here’s the suitable dairy options when going keto:

• Greek yoghurt 
• Feta cheese 
• Cottage cheese 
• Cheddar cheese 
• Halloumi 
• Butter 
• Parmesan cheese 
• Swiss cheese 
• Camembert 
• Brie 
• Mascarpone 
• Crème fraiche 

  

Meats, Poultry and Fish 

Meat, poultry and fish are all high in protein and low in carbs and are the main staples of a ketogenic diet. Most meat, fish and poultry options will fit into a keto diet.

Whilst your protein will most likely be high with a ketogenic diet, our Impact Whey Isolate may provide some variety and make for an easy post workout snack. 

• Chicken 
• Beef 
• Pork 
• Lamb 
• Cod 
• Salmon 
• Haddock 
• Tuna 
• Sardines 
• Prawns 
• Squid 

 

Nuts 

Nuts are high in fat and low in carbs which make them a great snacking option on a ketogenic diet. They also include a range of important vitamins, minerals, antioxidants and fibre. Here’s a list of your nut options: 

• Pecans 
• Brazil nuts 
• Macadamia nuts 
• Walnuts 
• Hazelnuts 
• Peanuts 
• Pine nuts 
• Almonds

 

Grains and Pulses 

Following a ketogenic diet your pulses and grain options are pretty limited as these tend to be quite high in carbohydrates. Grains and pulses need to be eaten in small amounts to ensure you don’t exceed the 50g of carbs permitted. If you do eat them, make sure to have high fibre options. These include:

• Lentils (20g carbs and 8g fibre per 100g) 
• Peas (11g carbs and 6g fibre per 100g) 
• Kidney beans (14g carbs and fibre 9g per 100g) 
• Black beans (22g carbs and 9g per 100g) 

 

Keto Snack Recipes 

Keto Cookies 

These peanut butter and jam sandwich cookies are super low carb and high protein whilst being insanely tasty. The perfect pick-me-up.

Ingredients:

For the cookies: 

• 1 scoop Impact Whey Protein (Peanut Butter) 
• 150g All-Natural Peanut Butter (Smooth) 
• 50ml Sugar-Free Syrup 
• 1 egg 

For the jam filling: 

• 1 punnet raspberries 
• 1 tsp. cornflour 
• 1 tbsp. Sugar-Free Syrup 
• 1 tbsp. water 

Nutritional Facts Per Serving142kcalFull recipe here.

 

Keto Brownies

These low carb, high protein chocolate orange brownies are a perfect afternoon treat.

Ingredients:

• 125g high-quality dark chocolate orange 
• 3 eggs 
• 100g maple syrup 
• 100g almond flour 
• 30g Organic Cacao Powder 
• 1 squirt FlavDrops (Vanilla) 
• A pinch of sea salt 
• Zest of 1 orange 
• 50g 100% Coconut Oil (melted) 

Nutritional Facts Per Serving108kcalFull recipe here.

 

Kale Chips

Ingredients:

• 100g chunky chopped kale 
• 2 tbsp. extra-virgin olive oil 

Method:

1. Heat oven to 150C/130C fan/gas 2 and line 2 baking trays with baking parchment. Wash the kale and dry thoroughly.

2. Place in a large bowl, tearing any large leaves into smaller pieces.

3. Drizzle over the oil, then massage into the kale. Sprinkle =some sea salt, mix well, then tip onto the trays and spread out in a single layer.

4. Bake for 18-22 mins or until crisp but still green, then leave to cool for a few mins.

 

Keto Muffins

Ingredients:

• 300g sweet potato (peeled and cubed) 
• 125g All-Natural Peanut Butter (Smooth) 
• 2 tbsp. maple syrup 
• 2 scoops Impact Whey Protein (Vanilla) 
• 25g high-quality cocoa powder 
• ½ tsp. baking powder 
• Chocolate chips (optional) 

Nutritional Facts Per Serving126kcal Full recipe here.