If you happen to’ve ever been caught out hungry with nothing keto-friendly readily available, you understand how shortly issues can go sideways. Seize & go snacks aren’t only a nice-to-have — they’re the distinction between staying on observe and giving in to no matter’s handy.
Eight years in the past, I shared a easy snack record on Pinterest. It was shared as a part of this put up about doing keto while you travel. It wasn’t branded, it wasn’t even vertical — however one way or the other it grew to become one in all my most saved pins ever. So I lastly gave it the replace it deserved.
I created a brand new, extra complete model of the graphic (you’ll find it below), and this time I’m together with further ideas and context. These are the snack concepts I depend on most — particularly now, with toddlers, work deadlines, and a deal with high-protein keto that retains me full without having full meals.
Whether or not you’re packing a lunchbox, heading out for the day, or simply want one thing prepared within the fridge, these are simple, real-food choices that don’t depend on bars or merchandise stuffed with thriller elements.
Do You Even Want Snacks on Keto?
I’ll be sincere — I hardly ever snack.
If you happen to’re consuming a well-balanced, high-protein keto weight loss program, likelihood is you gained’t must snack within the conventional sense (mini meals between meals). However once I discuss “snacks,” I actually imply handy meals — issues I can seize once I’m too busy to prepare dinner, out of the home all day, or want one thing transportable for journey.
That’s the form of snack record that is. These aren’t “just a bit one thing” to nibble on — they’re actual, satisfying meals that may fill a niche, enable you to meet your protein objectives, or act as a light-weight meal when life doesn’t go to plan.
Fridge-Pleasant Snacks
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Boiled eggs – Easy, filling, and transportable. Add a pinch of salt or pair with mayo or avocado for further satiety.
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Cheese cubes or sticks – Arduous cheeses like cheddar, mozzarella or gouda are nice on the go and don’t want refrigeration for a number of hours. Search for average to full-fat, high-protein choices with no added starches or fillers.
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Smoked slices or salmon rolls – Wrap cream cheese or cucumber in smoked salmon for a fast protein-fat combo. Greatest eaten the identical day until vacuum-packed. This is a recipe you may like: Keto Sushi Smoked Salmon Roll-Ups.
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Chilly meats or roll-ups – Ham, salami, turkey, or prosciutto rolled round cheese or veggies. Greatest eaten inside a day or two. Listed here are some recipes you may like: Ham & Cheese Horseradish Roll-Ups or Turkey & Veg Roll-Ups.
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Cheese-stuffed child peppers – Candy mini peppers stuffed with cream cheese or herby cheese spreads. Seems good, tastes higher, and works in lunchboxes too. This is a recipe you may like: Everything Bagel Stuffed Baby Peppers.
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Guacamole cups – Search for single-serve guac packs — or make your personal and retailer in small jars. Nice with veggies or pork rinds. If you’d like, you may even make your own Guacamole..
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Vacuum-packed olives – Straightforward to search out and ideal for journey. Select plain or herbed — keep away from ones marinated in sugary dressings. On the lookout for a taste increase? Here’s a recipe you may like: Mediterranean Marinated Olives.
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Avocado halves – Go away the pit in, squeeze some lemon or lime over it, and reassemble to cease browning. Add salt and eat with a spoon.
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Greek yogurt (unsweetened) – Full-fat plain Greek or coconut yogurt with a number of nuts or berries makes a satisfying snack. Greatest in case you’re not too delicate to dairy.
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Berries (carefully) – Raspberries, strawberries or blackberries are the bottom in carbs. Good with yogurt, nut butter, or simply on their very own. Persist with small parts.
Professional tip: For any of those, a small cooler bag and ice pack will maintain issues contemporary for hours.
Shelf-Secure Snacks
- Low-carb protein bars – If you happen to’re going for bars, verify the label rigorously. Keep away from sucralose, maltitol, and IMOs. Good choices embody Excellent Keto or bars sweetened with allulose or stevia. Listed here are the merchandise I like to recommend:
You possibly can even make your personal protein bars! Listed here are some recipes you may like: Keto Maple Pecan Protein Bars, Chewy Keto Chocolate Chip Granola Bars, Chewy Keto Maple Pecan Granola Bars or Keto Almond Protein Balls.
- Nuts and seeds – Persist with lower-carb choices like macadamias, pecans, walnuts, almonds, hazelnuts, brazil nuts, pili nuts, pepitas and sunflower seeds. Keep away from mixes with dried fruit, seed oils or coatings. Go simple on cashews and pistachios — they’re increased in carbs than you’d suppose. Brazil nuts are an ideal supply of selenium, however 1 to three a day is sufficient. On the lookout for inspiration? Strive these recipes: Chile-Lime Spiced Almonds, Spiced Pecans and Sweet and Savory Roasted Pepitas.
- Nut butter snack packs – Single-serve almond or macadamia butter sachets are useful if you want fats and power on the go. Nice with celery, darkish chocolate, or only a spoon. For further wholesome fat, select macadamia nut butter. I like Home of Macadamias – they create merchandise solely from macadamias! Click here for 15% off House of Macadamias.
Guess what? You possibly can even make your personal nut butter! Listed here are recipes you may like: Toasted Coconut Butter, Macadamia Coconut Collagen Butter or Almond & Cashew Butter
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Canned tuna or salmon – In olive oil or spring water, no fridge wanted. Search for BPA-free tins and clear elements. A stable protein backup for lengthy journeys.
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Darkish chocolate (85% or increased) – A sq. or two goes a good distance. Search for low-carb choices with no added sugar. You may also add a tablespoon of peanut or any nut butter for a extra satisfying snack.
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Roasted seaweed snacks – Crispy and salty, with just about no carbs. Select plain or sesame — some flavored variations include sugar or MSG.
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Pork rinds – Crispy, salty, and zero-carb. Nice dipped in guac or used as a chip substitute. Cannot discover a clear product with no components? Make your own pork rinds!
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Dried coconut chips – Persist with unsweetened variations. An excellent supply of fats and fiber, and pairs effectively with nuts. You possibly can even make flavored coconut chips at house. Listed here are recipes you may like: Keto Spiced Coconut Chips (candy) and Tandoori Coconut Chips (savory).
Fast Meeting Snacks
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Celery + nut butter – Traditional combo. Add a sprinkle of salt or cinnamon for taste. Any nut, seed or peanut butter will work. Hold the nut butter in a small container or pre-filled celery sticks.
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Mini “bento” snack bins – Mix a number of staples: hard-boiled eggs, cheese, olives, cucumber sticks, and a few nuts. Works for adults and children alike. This is a recipe you may like: No-Cook Bento Lunchbox.
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Leftover meat slices – Hen thighs, roast beef, or steak — sliced and able to eat chilly. Wrap in parchment or pack in lunch bins.
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Keto crackers + cheese or dip – If you happen to bake your personal or use a clear model, crackers with guac, pate, or comfortable cheese generally is a nice snack that feels extra like a meal. Listed here are recipes you may like: Crispy Multiseed Keto Crackers (our a lot beloved cracker recipe), served with Blue Cheese Dip (sure, you may even make crackers our of pepperoni slices!), Muhammara Dip or Avocado & Basil Dip.
Professional tip: Hold small leak-proof containers and ice packs useful in case you’re packing something creamy or perishable.
The right way to Pack Keto Snacks for Busy Days
If you happen to’re taking snacks on the highway, to work, or packing lunchboxes, a little bit of planning goes a good distance. Listed here are a number of ideas I’ve discovered useful for maintaining issues contemporary, mess-free, and able to eat if you want them:
- Use leak-proof containers for something comfortable or runny — like guacamole, dips, or yogurt. Each metal containers or glass containers are nice sturdy possibility.
- Hold dry snacks separate to keep away from sogginess. Crackers, pork rinds, or nuts retailer finest in small zip bags or snack-size containers.
- Spend money on a small insulated bag like this and a few ice packs in case you’re packing eggs, cheese, meat, or something dairy-based.
- Portion issues forward of time — whether or not it’s a number of meat roll-ups or single-serve nut butter sachets. It saves time and cuts down on packaging.
- Reusable silicone luggage like these or mini jars like these are nice for sliced meat, veggie sticks, or olives. Straightforward to wash and good for the planet too.
If you happen to’re not going to eat one thing inside a number of hours, it’s price eager about the way it will maintain up outdoors the fridge — particularly in scorching climate.
Remaining Ideas
You don’t want fancy merchandise or hours of prep to remain on observe. These are the snacks I maintain coming again to — actual meals, fast to pack, and satisfying sufficient to get me by way of a busy day with out grabbing no matter’s handy.
Whether or not you’re touring, working lengthy hours, or simply attempting to remain forward of starvation with children in tow, having the fitting choices prepared makes an enormous distinction.
If in case you have a favourite seize & go keto snack that’s not on this record, I’d like to know — go away a remark under or tag me in case you share it, and I am going to add it to the record!
Straightforward Seize & Go Keto Snacks Infographic
This put up was written by Martina Slajerova, creator of the KetoDiet app, creator of 10+ keto cookbooks, and recipe developer with over a decade of expertise in low-carb diet. All recipes and ideas shared right here have been examined and accredited by my household (sure, even the toddlers!).
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