10 Quick Keto Snacks for Weight Loss

10 Quick Keto Snacks for Weight Loss

Today, more and more people are welcoming healthier lifestyles, realizing the importance of balanced diets and regular exercise in maintaining their well-being. 

The ketogenic diet, with its many benefits for disease prevention and weight management, has emerged as a popular choice for these health enthusiasts. 

According to a meta-analysis published in 'The Journal of Obesity’ in 2022, the ketogenic diet has been shown to significantly reduce body weight, body mass index (BMI), and body fat percentage compared to control diets, contributing to its popularity.

However, amidst the hustle and bustle of daily life, finding the time to prepare wholesome keto meals can be a challenge. This article presents ten quick and tasty keto snacks to help you stay on track with ease.

Let’s get started!

1. Cheese Crisps

Cheese Crisps are a crunchy and satisfying snack that's quick to prepare. Simply place cheese on a parchment-lined baking sheet and bake until edges are golden brown and crispy, taking around 10-15 minutes. Cheese offers protein and calcium, with negligible carbs. These crisps are perfect for dipping into guacamole or salsa for added flavor.

  • Is it ok to have cheese on a keto diet?
  • Yes, cheese is generally considered acceptable on a keto diet due to its low carb content and high fat and protein content.

  • Can I eat all types of cheese on a keto diet?
  • Yes, you can enjoy most types of cheese on a keto diet. Opt for varieties that are low in carbohydrates and high in fat, such as cheddar, mozzarella, brie, and cream cheese.

    2. Hard-Boiled Eggs

    Hard-Boiled Eggs are one of the quickest and most convenient snack options available. They take approximately 15 minutes to prepare, and are rich in protein and essential nutrients like choline and vitamin D. 

    The perfect quick grab-and-go snack for satisfying hunger between meals!

  • How many net carbs are there in one hard-boiled egg?
  • One hard-boiled egg typically contains less than 1 gram of net carbs, making it an excellent low-carb option for a keto diet.

    3. Low Calorie Protein Bars

    Low-calorie snack bars are a great way to satisfy your cravings for something sweet and keep your energy levels up throughout the day without derailing your healthy eating plan.

    The ones from brands like Quest Nutrition, Think!, and 100 Cal Snacks are great options. 

    Quest protein bars come in many flavors, like dipped chocolate peanut butter, oatmeal chocolate chip, pumpkin pie, lemon cake, white chocolate raspberry and many more. Each bar carries around 180 calories and provides 20g of protein.

    Think! offers protein bars made from milk-protein in dessert like flavors, with a calorie content of 180-200 per bar. These snacks are also gluten free.

    Protein energy snack bars from 100calsnacks.com are 100 calories each, gluten-free and also vegan. Each bar contains only 2g net carbs and it is made from 100% natural non- GMO ingredients. They are also free from added sugars and sugar alcohols.

  • What are sugar alcohols?
  • Sugar alcohols are a type of sweetener commonly used in sugar-free and low-carb products. They are carbohydrates derived from sugars but are only partially absorbed by the body, resulting in fewer calories and a smaller impact on blood sugar levels compared to regular sugar. Examples include erythritol, xylitol, and sorbitol.

    4. Greek Yogurt with Berries

    Greek yogurt offers protein and probiotics, while berries provide fiber and essential nutrients. All you need to do is mix full-fat Greek yogurt with fresh or frozen berries for natural sweetness and added antioxidants. It takes less than 5 minutes to prepare and is perfect for curbing sweet cravings.

  • Is Greek yogurt high in carbs?
  • Greek yogurt can vary in carb content depending on whether it's plain or flavored. Generally, plain Greek yogurt is lower in carbs, with around 4-6 grams of net carbs per serving, while flavored varieties may contain added sugars and have higher carb counts.

    5. Zucchini Chips

    Zucchini Chips are a healthier alternative to traditional potato chips. Thinly slice zucchini, toss with olive oil and seasonings, and bake until crispy. Zucchini is low in carbs and calories, with high levels of vitamins and minerals. These chips take around 25-30 minutes to bake and can be enjoyed with guacamole or sour cream.

  • Can you eat chips on keto?
  • Traditional potato chips are high in carbs and not suitable for a keto diet. However, you can enjoy keto-friendly alternatives like zucchini and kale chips or cheese crisps in moderation.

    6. Cheesy Bacon Jalapeno Poppers

    Cheesy Bacon Jalapeno Poppers are a spicy and indulgent snack or appetizer. Cut jalapenos in half, remove seeds, fill with cream cheese and shredded cheddar cheese, wrap with bacon, and bake until bubbly and crispy. 

    Jalapenos offer a spicy kick and are rich in vitamins A and C, while bacon and cheese provide protein and fat. This is the perfect snack for when you’re craving something savory.

    7. Coconut Butter Fat Bombs

    Mix melted coconut butter and coconut oil, sweeten to taste with stevia or erythritol, then pour into molds and freeze until solid. Coconut provides healthy fats, while sweetener adds sweetness without the carbs. It takes around 15-20 minutes to prepare, plus chilling time, and is a delicious option for those with a sweet tooth!

  • Is stevia allowed on keto?
  • Yes, stevia is allowed on keto as it is a non-nutritive sweetener that does not raise blood sugar levels or contain carbohydrates.

    8. Tuna Salad Lettuce Wraps

    Tuna Salad Lettuce Wraps are a light, yet fulfilling snack or lunch option. Mix tuna with mayonnaise, diced celery, and red onion, season with salt and pepper, then spoon onto lettuce leaves and wrap. Tuna offers protein and omega-3 fatty acids, while lettuce provides a crunchy and refreshing base. It takes approximately 15 minutes to prepare and is a good on-the-go light meal option.

    9. Keto Veggie "Sushi" Rolls

    Instead of rice, these rolls use thinly sliced cucumber or zucchini as the outer layer, filled with a variety of keto-friendly ingredients such as avocado, smoked salmon, cream cheese, and crunchy vegetables like cucumber and bell peppers. To assemble, lay out a slice of cucumber or zucchini, spread a thin layer of cream cheese, add your desired fillings, then carefully roll it up and slice into bite-sized pieces. 

    10. Cauliflower Hummus with Veggie Sticks

    To prepare this snack, blend cooked cauliflower with tahini, olive oil, garlic, lemon juice, and salt until smooth, then serve with vegetable sticks like carrots, celery, and bell peppers. Cauliflower is low in carbs and calories, while tahini provides healthy fats and protein. It takes around 20-25 minutes to prepare and is ideal for satisfying savory cravings.

    In Closing

    Incorporating low-calorie snacks into your ketogenic diet doesn't mean sacrificing flavor or satisfaction. As with everything else, the key is moderation and mindfulness. Here are some more tips that might come in handy for those on a ketogenic diet:

    Hydration is Key

    Sometimes what we perceive as hunger is actually thirst. Make sure to stay hydrated throughout the day by drinking plenty of water, herbal tea, or infused water with fresh fruits and herbs.

    Prep Ahead

    Spend some time each week prepping and portioning out your snacks so they're readily available when hunger strikes. Having healthy options on hand can help prevent reaching for less nutritious choices when cravings hit.

    Listen to Your Body

    Everyone's nutritional needs and preferences are unique, so listen to your body and adjust your snack choices accordingly. If you find yourself feeling unsatisfied or experiencing cravings, it may be a sign that you need to tweak your snack options or meal timing.

    Experiment with Flavors

    Don't be afraid to get creative with your snacks. Adding herbs, spices, and ethnic condiments like tamari or tahini can enhance the taste of your snacks without adding extra calories.

    Lastly, and most importantly, enjoy your meals. Remember that food is not just fuel—it's also a source of pleasure and enjoyment. While it's essential to make healthy choices, letting calorie counting overshadow the joy of eating can detract from the overall experience.

    Let the experience of eating be a celebration of life's simple pleasures!

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