A Guide to Snacking on the Ketogenic Diet

When it’s the middle of the day and hunger has hit but lunchtime hasn’t yet, it’s not uncommon to reach for a snack to get over the agitation that midday hunger can cause. If you’re on the ketogenic diet and aren’t intermittently fasting, you should know that you have healthy snack options available to you. There’s no reason to go hungry between meals with these snack tips in the back of your brain.

Keep it Simple When Snacking on the Ketogenic Diet

Unlike you may have grown accustomed to with your meals, snack time doesn’t have to warrant an immense amount of prep time and cooking. You can certainly take some leftovers from last night’s dinner and snack on those, but that will not be the focus of this article. Instead, we are going to focus on simple snacks that will help keep you in ketosis and stave away hunger before lunch or dinner time.

Snacks That Require No Prep

When you need a snack at work or school, or in the midst of running errands for the day, snacks that require absolutely zero preparation are ideal. You just grab them and go! Consider throwing these into your desk drawer, purse or glove compartment to have a convenient and tasty snack at your fingertips when you need it most.

  • Seeds, like sunflower and chia seeds
  • Pork rinds, which also go great with dip
  • Full-fat cheese snacks
  • Jerky
  • Macadamia nuts and walnuts
  • Pickles
  • Snack bars that have been formulated for the ketogenic diet, like Quest brand bars.

Snacks to Enjoy at Home

These snacks may require a small amount of prep, making them perfect for when you’re craving something light in the comfort of your own home. You can also take them with you when you’re out and about, just in case you need to conquer hunger while on the go.

  • Salami and provolone roll-ups
  • Hard boiled eggs
  • Cooked bacon strips
  • Guacamole, which can be enjoyed with pork rinds (mentioned in the section above)
  • Cucumbers, cut in half and filled with cream cheese
  • Sugar-free Jell-O snack with whipped cream

Snacks to Avoid on the Ketogenic Diet

Anything that would fall under the wide umbrella term, “junk food,” should be avoided at all costs while you are on the ketogenic diet. This includes potato chips, baked pastries like donuts, candy, milk chocolate and white chocolate. You should also be wary of any of these items that are advertised as “keto-friendly” or “low-carb.” Oftentimes, these foods will still contain hidden carbohydrates in the form of sugars and other additives.

Always read the packaging on any store-bought snack item that is believed to be low-carb enough to coincide with keto. Snacking on the ketogenic diet can be tricky as it is, and it’s only made worse by deceptive packaging and disingenuous claims made by manufacturers. By being careful in regard to what you snack on, you can make healthier choices that will not throw you out of ketosis.