When you find yourself feeling peckish, reach for one of these keto-approved, low-carb snacks that can satisfy any craving in a healthier way. If you’re following a keto diet, you’ll be restricting carbs to roughly 50 grams (total, not net) per day, preferably from whole foods like fibrous vegetables, nuts, and perhaps even some low-sugar berries. Snacks can constitute a small portion of this total. If you are simply keeping an eye on your carbohydrate intake, you may not be restricting to this level, but the advice to stick to whole foods and not go crazy on the snacks still applies. A low-carb diet offers many similar benefits to a ketogenic diet, the major difference being that the latter puts you in a state of nutritional ketosis. Focusing on protein when reaching for a snack is a great tip—foods higher in protein will help keep you satisfied for longer without having any noticeable effects on your blood sugar levels. This is an especially helpful tip if weight loss is your goal and you’re trying to keep hunger at bay. Here’s a list of whole and healthy low-carb, high-protein options to get you started: If you’re unsure about the carb content of your nut du jour, here’s a quick reference. Quantities below equate to around 1-ounce (or 28-gram) servings. Here’s a quick chia pudding recipe: Mix 2 tablespoons chia seeds, 2 tablespoons full-fat coconut milk (or any milk of choice! Just make sure it’s unsweetened), 2 to 3 tablespoons water (or just more milk), a dash of vanilla extract, and a non-glycemic sweetener of your choice, like monk fruit or allulose. Simply blend around 1 cup ice, ¼ cup full-fat coconut milk (or again, your unsweetened milk of choice), 1 scoop of whey protein, a pinch of sea salt, and non-glycemic sweetener of choice (optional). Blending takes patience because the ratio of ice to liquid is higher than a typical ice cream, but if you keep at it and get it blending, it will turn into a delicious, creamy ice cream. You can make endless variations of the classic quick keto fat bomb, like this mint chocolate chip recipe. Whisk together 6 eggs, ¼ cup milk of choice, salt, pepper, chopped veg (e.g., spinach, broccoli, onions). Optional add-ins: chopped bacon, sausage, shredded cheese. Bake in a lined or greased muffin pan at 350 degrees Fahrenheit for 15 to 18 minutes until edges are browned. Cool, store in fridge, and enjoy! To make the bread, all you need is 3 eggs, 1 cup nut butter, 1 tablespoon apple cider vinegar, and 1 teaspoon baking soda. This is the base, but you can get creative and add things like protein powder, sweeteners, or cocoa powder, among various other ingredients. Mix the apple cider vinegar and baking soda in a bowl and let it fizz up before adding the remaining ingredients and mix well. Add the mix to a lined or greased bread pan and bake at 350 degrees Fahrenheit for 25 to 30 minutes. If you are concerned about this, add your protein to milk with a higher fat content, or blend it into a smoothie with some fiber and fat (like the one below).
