Top 10 Worst Snacks For The Keto Diet
Unfortunately, the above snacks are not the most common options youll find in the store or being served at parties .
As you browse through the grocery store aisles or a typical snack cabinet, youll find most of the snacks are low-fat, low-protein, low-fiber, and high in carbs. This is the exact opposite of what you want to eat on keto.
To give you a better idea of what to avoid, here is a list of the worst snacks for ketosis:
Ketologic Keto Buffalo Crisps
KetoLogic’s Keto Buffalo Crisps are perfect if you are craving a snack that feels a bit more like junk food . These tiny crisps are oven-baked, responsibly-sourced, low-carb, high-fat, high-protein, and gluten-free.
Unlike a lot of other keto-friendly chips, Ketogenic Keto Buffalo Crisps are smaller in size, making them very snackable. You can also sprinkle them on top of salads and soups for extra crunch and flavor sort like faux croutons.
Per serving: 160 calories, 13g fat, 1g net carbs, 9g protein
Portobello Mushroom Mini Keto Pizza
There is nothing worse than a pizza craving! Its happened to almost all of us some time or other. The next time your cravings hit try making a portobello mushroom mini pizza for a perfect snack to tide you over until your next meal.
A portobello mushroom cap is a perfect size to mimic an English muffin! Top the mushroom cap with low-carb marinara sauce, cheese, and pepperoni slices.
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Dippable Crispy Cheddar Cheese Chips
Heres another cheese crisp recipe for you. You cant get enough cheese crisps, right?
These chips are nice and crispy and taste fabulous. Thats because of the seasoning.
To season the crisps, you use sea salt, onion powder, garlic powder, cumin, paprika, and chili powder. This makes for an extra tasty crisp.
For the cheese, you use cheddar cheese. But for more of a Mexican flare, you can use Mexican blend cheese instead.
And as tasty as these crisps, youll feel full after a few. Thats because theyre packed with fat and protein.
To make these crisps, combine your cheese and spices. Then place your cheese in a single layer over a parchment paper-lined baking sheet.
Next, bake your cheese layer for about 20 minutes. Then lift your cheese layer out of the pan and cut into rectangles once its a bit cool.
These crisps make a great snack. Or to make it a meal, serve with some nice keto chili. Enjoy!
Loving the cheese chips? These keto cheese chips are delish!
Do you like your crisps spicy? Then give these crisps a try.
Theyre savory and spicy. Perfect if you like heat.
And they only contain 64 calories per serving. Great for a nice light snack.
To make these spicy treats, youll be slicing jalapenos. So, to avoid accidentally getting some pepper in your eye, make sure you wear some gloves when slicing them.
Once youre done slicing your jalapenos, toss them in some olive oil. Then bake in an oven until they begin to crisp.
Quest Keto Tortilla Chips 4g Net Carbs
Quest Protein is most famous for its low-carb bars and protein powders, but the company has officially changed the game with keto tortilla chips and protein chips. Each small bag is 18g of protein and only 4g of net carbs, so order a box on Amazon and try some of the flavors below.
- Nacho Cheese
- Loaded Taco
Quest makes their keto chips with a long list of processed ingredients, starting out with protein powder , sunflower oil, and corn starch. These arent your healthiest keto chip option, but they are convenient and low-carb.
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Coconut Flour Tortilla Chips By The Real Coconut
Our first reaction when seeing anything labeled with coconut flour is to immediately question what else is on the ingredients list.
Well, we were pleasantly surprised to find that coconut flour was listed as the first ingredient on the label of these Coconut Flour Tortilla Chips!
What are the rest of the ingredients?
Organic Coconut Flour, Organic Cassava Starch, Xanthan Gum, Organic Coconut Oil, Kosher Salt.
How keto-friendly are these low carb tortilla chips?
The fact of the matter is that these are made primarily of coconut flour, which has a low to moderate glycemic index .
Cassava starch is also in the mix. However, cassava starch is listed as a secondary ingredient. As such, we dont know the exact ratio of the ingredients but we do know that there is more coconut flour than cassava starch in the product.
The MCT Effect
The huge bonus with these coconut tortilla chips is that they are fried in 100% organic coconut oil. That means you get all the awesome health benefits of coconut oil infused into the chip.
Additionally, you receive a ton of high quality saturated fat in the form of MCTs, which keeps you full longer. As important as MCTs are for optimizing keto, these chips are an easy way to add some MCTs to your diet.
Okay, so how do they taste?
In one word, great. With anything in the chip category, texture is supremely important. These chips are nice and crunchy.
Is the taste too coconut-y though?
What kind of flavors do they come in?
List Of Foods You Can’t Eat On The Keto Diet:
- Starchy vegetables and high-sugar fruits
- Sweetened yogurt
- Honey, syrup or sugar in any form
- Chips and crackers
- Baked goods including gluten-free baked goods
Don’t get too discouraged. Dietitians Stone and Laura Dority, M.S., R.D., L.D., with Keto Knowledge LLC, say that no foods are really off-limits on the keto diet. It’s about total carbohydrate intake and how you choose to “spend” your carbs. Generally, you should stay under 20-40 grams of carbohydrates per day. “The exact amount needed to achieve ketosis can vary on the individual, though, with carb prescriptions ranging from 10 to 60 grams per day. This total is for net carbohydrates ,” says Stone.
Dority adds, “Individuals who are really active can eat more carbs than someone who is sedentary.”
Read Also: Can I Eat Tortillas On Keto
Keto Chips To Snack On When On Low Carb Diet
Craving for chips while on the keto diet? These keto chips will save you and help fulfill those cravings!
Who doesnt love chips? Theyre salty, crunchy, and just plain addictive.
But, your regular chips are made of potatoes. And potatoes are full of carbs.
Just one medium potato contains 33 grams of net carbs. Now, thats more than your daily net carbs limit!
Thats why Im sharing 15 keto chips recipes that taste amazing, and are good for keto snacking.
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Keto Diet Tortilla Chips
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How To Make Cheese Chips
You can make golden brown chips in just 6 to 8 minutes. Coat a baking sheet with parchment paper and sprinkle on some grated cheese 2 tablespoons per circle should be plenty for this recipe! Leave about an inch between each crispy treat so they dont stick together as much when cooking, then put them into preheated 375°F oven for 7-9 minutes until edges start turning white but centers still look raw remove immediately once done if not wanting fully cooked crisps right away
Can I Eat Chips At A Mexican Restaurant On Keto
Traditional tortilla chips have hundreds of grams of carbs per bag and should not be eaten on the keto diet. Even as little as 10 chips has almost half of the daily carb allowance for the standard keto diet.
If you cant guess, that answer would be no. I will use Mission again for my example as I did above for the tortilla section.
I see that 1 bag of Mission tortillas chips contains a whopping 234 grams of carbs.
Now, I know what youre saying I wont eat a whole bag by myself! But unlike when were at home, when were out with friends at a Mexican restaurant, especially if youre sipping tequila and just noshing on the complimentary chips and salsa they plop down, its amazingly easy to eat a lot of chips!
Even if you have more discipline than me, 1 suggested serving according to Mission is 10 chips. Ive never met ANYONE who only ate 10 chips at a Mexican restaurant. But, if you can, even that still contains 18 grams of carbs.
So if 20-50 grams is your total daily allowance of carbs, even those 10 chips is probably not a great idea.
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Quest Nutrition Tortilla Protein Chips
Quest Nutrition Tortilla Style Protein Chips are low in carbs and high in protein, just like their original Protein Style Chips. The structure and texture of the tortilla style chips are perfect for dipping in keto-friendly dips or eating on their own.
Check out their popular Nacho Cheese flavor or peek at their other varieties like Ranch, Chili Lime, Loaded Taco, and Spicy Sweet Chili!
Per serving: 140 calories, 4.5g fat, 4g net carbs, 19g protein
Kalamata Olives And Cucumber
One cup sliced cucumbers and 10 large olives makes for a great keto-friendly snack, with added benefits: This is a great snack to help people in ketosis supplement their sodium levels.” says Desiree Nielsen, RD, author of Un-Junk Your Diet. When you’re in ketosis, your body needs more sodium, and without adequate sodium, people are at risk for dehydration, constipation, and more dangerous electrolyte imbalances,” she adds.
Per serving: 71 calories, 4.8 g fat , 5 g carbs, 2.3 g fiber, 2.1 g sugar, 285 mg sodium, 1.2 g protein.
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Different Types Of Ketogenic Diets
The word “ketogenic” originates from the words “ketos”, meaning a substance that could be reduced to fat, and “gene”, meaning “creation”. In this context, it refers to the process of hydrolysis of fats, which converts fatty acids to ketones, using the enzyme ketone body dehydrogenase. In the presence of glucose, ketone bodies in the blood are rapidly oxidized to form carbon dioxide and water.
Standard ketogenic diet
This is a very low carb, moderate protein and high fat diet. It typically contains 70% fat, 20% protein, and only 10% carbs
Best Low Carb Snacks To Buy
Cheese snacks are all the rage these days, and for good reason. Theyre portable fun to eat pieces of cheese-filled bliss that pack a punch with their muscle building duo! With less than 1 gram carbs per serving it wont hurt your efforts either in fact we think you should stock up on these tasty treats while they last because who knows when someone will make them again?!
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Low Carb Chocolate Peanut Butter Bark
Have a snacking sweet tooth? This recipe is for you! With the use of coconut oil, natural peanut butter, sugar-free chocolate and some whole & crushed pecans, you have a freezer snack ready at all times.
Be warned though, if you make a tray of this be prepared for how quickly it will disappear. Its good. Too good.
http://www.forkly.com/recipes/low-carb-keto-dessert-bark/ PHOTOS AND RECIPE HERE: FORKLY
Can You Eat Chocolate Chip Cookies On The Keto Diet
Chocolate chip cookies are probably the one of the most famous types of the cookies in the world. They are very popular across the globe because they taste divine. Not only that, but, theyre also perfect as an everyday snack, or to be served for breakfast as a sweet addition, or brunch. Like my soft keto butter cookies, you will love the taste of these cookies.
If youre on any kind of low carb diet, you know that classic chocolate chip cookies are sadly filled with carbs and sugars.
This why weve made this amazing keto friendly chocolate chip cookie recipe which does not require any chilling time and does not require the use of any hard-to-find ingredients, and has the perfect texture. Once you bake them, the entire batch will be gone in less than 5 minutes. This is the same for my almond butter cookies. Do not believe it? We dare you to try eating just one.
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How To Make Keto Tortilla Chips
For the complete list of ingredients and instructions, please see the recipe below.
Keto Snacks To Make At Home
These Keto comestibles require some prep time, but the payoff is worth it. Get your chef hat on.
Hard boiled eggs
Eggs are the ideal Keto food: high fat, moderate protein, zero carb.
Keto chips and crackers
If you ever need a quick Keto meal, just add protein and olive oil to a bed of greens. Keto Cobb salad, anyone?
Low-carb smoothie options are endless. Start with this Keto berry smoothie.
Want to curb your appetite without consuming many calories? Meet your new bff, bone broth.
Cut up celery, carrots, peppers, and cucumbers and enjoy a light low-carb snack. Bunny rabbits eat no better than you. Dip them in some homemade guac, or avocado oil mayo for a boost of fat.
Need we say more? Pro tip: Boost your bacon game with these Keto breakfast bites.
Youll have fun making this Keto loaf of bread, and even more fun when family members ask when you started eating carbs again.
Warning: Hide from house mates.
Keto ice cream
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Why Are My Chips Soft
Your low carb chips have become soft because you didnt bake them long enough! I know it can be a little daunting when you see the edges start to go golden brown and you want to remove them straight away, but be patient- these arent chips made out of pita bread!
Another reason why your chips arent super crispy is that you didnt flatten them out thin enough. You want them to be 1/6 of an inch, at minimum.
Homemade Keto Snacks That Are A Good Source Of Fat And Protein
These snacks provide you with a great way to fit more fat and protein into your keto diet:
- Cheese Tacos Use baked or fried full-fat cheese as the shell and fill it with your favorite keto ingredients. For example, check out these Breakfast Tacos.
- Keto Cheese Chips Follow this recipe for a quick and tasty keto snack.
- Small Low-Carb Sandwiches Use something grain-free and low-carb as the bread, such as cheese, lettuce, collard greens, cucumber, eggplant slices, deli meat, or keto bread.
- Deli Meat and Cheese Rolls Simply roll a healthy lunch meat around your favorite full-fat cheese. This works well for a quick snack or party appetizer.
- Lettuce Wraps Wrap your favorite meat and low-carb spices in some lettuce leaves. For example, check out our Spicy Pulled Pork Lettuce Wraps and our Salmon Lettuce Cups with Lemony Basil Spread.
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