June 7, 2019

10 Great Keto Snacks

Filed under:Diet,Ketogenic — Tags: , , — BethInman —

By Dr Don Colbert

Looking for great Keto Zone snacks?

Look no further.

These easy, quick Keto Zone snacks can be made in very little time, with ingredients you likely have at home.

What’s more, there’s enough variety to keep you happy for months.

Stay in the Keto Zone with these 10 Keto Zone Snacks!

10 EASY, QUICK, DELICIOUS KETO ZONE SNACKS

1. CUCUMBER SLICES & AND PESTO

A good, homemade pesto is like a healthy Ketogenic fat bomb on its own. Then, add vegetables or a Keto Zone bread for a great snack. The pesto is easy to make and lasts a week in the fridge.

To make the pesto, place 2 cups packed fresh basil leaves, 2 cloves minced garlic, 1/4 cup pine nuts, toasted, 2 tablespoons fresh lemon juice and 1 to 2 teaspoons grated lemon peel, 2/3 cup extra-virgin olive oil, and Kosher salt and freshly ground black pepper (to taste) in a food processor. Process to desired consistency. Add 1/3 cup Parmesan cheese, finely grated, if desired.

Nutrition Info (per 1/4 cup): 210 calories, 23 gm fat, 3 gm carbs, 2 gm fiber, 2 gm protein (99% fat)

Basil is a powerhouse of nutrition. Read about its amazing benefits like reduced oxidative stress, anti-bacterial action (1), anti-bloating, and more here.

And cucumber? This anti-bloat vegetable makes a great substitution for chips when sliced.

2. HARD-BOILED EGGS WITH OLIVE OIL, SALT, AND PEPPER

Simply cut the eggs in half, place on a plate, drizzle with 1-2 Tbsp olive oil, salt, and pepper. Also, consider adding garlic powder, chili powder or Tabasco sauce. This snack is full of fat and good protein to keep you full for hours.

Nutrition Info per 1 egg & 1 Tbsp oil: 185 calories, 18 gm fat, 0 gm carbs, 0 gm fiber, 6 gm protein

Did you know that eggs may reduce your risk of Diabetes? Here’s a recent study on the link (2).

3. KETO ZONE GUACAMOLE AND BELL PEPPERS

Guacamole is a Keto Zone gift!

This high fat, healthy dip makes any food taste great.

Simply mix 3 avocados (peeled & pitted), the juice from 1 lime, 1 teaspoon salt, 1/2 cup diced onion, 3 tablespoons chopped fresh cilantro, 2 diced Roma (plum) tomatoes, 1 teaspoon minced garlic, and 1 pinch ground cayenne pepper (optional) in a bowl.

Store in the refrigerator for up to 3 days.

Nutrition Info (~1/4 cup): 51 calories, 4 gm fat, 2 gm net carbs, 2 gm fiber

4. MINI EGG FRITTATAS

These frittatas are simply “egg muffins.”

To make, beat 12 eggs in a bowl, season with salt and pepper. Stir in 2 Tbsp avocado oil.

Then, pour the egg mixture evenly into 12 muffin cups. Add any low-carb seasonings of vegetables including spices, garlic, onions, mushrooms, salsa, cheese, and more.

Bake at 350°F (180°C) for about 15–20 minutes, or until well set.

Best of all, you can store them in the refrigerator for up to 3 days or freeze them for later.

Nutrition Info (per egg cup): Approx. 100 calories, 7 gm fat, 1 gm carbs, 8 gm protein

5. CHILDHOOD FAVORITE: CELERY STICK AND NUT BUTTER

We’ve all had this one, whether as an adult or a child.

Turns out, it’s a great Keto Zone snack.

Simply cut celery sticks into 3-inch lengths. Add 1 Tbsp nut butter to the stick. That’s it!

Nutrition Info (~1/4 cup): 51 calories, 4 gm fat, 2 gm net carbs, 2 gm fiber

Like cucumbers, celery fights bloat! So, if you’re retaining fluid from the summer heat, eating too much sodium, or a high carb snack or meal, try adding celery!

6. SMOKED SALMON AND CREAM CHEESE ON CUCUMBER SLICES

For a decadent treat, try smoked salmon!

First, cut cucumber slices. Then, spread 1 tablespoon cream cheese and 1 oz. smoked salmon on each slice.

What’s in it for you? Other than a delicious snack, you’ll get tons of benefits from salmon:

Potent anti-inflammatory omega-3 fats

Highly bioavailable protein

Proven brain health benefits

Much more

Nutrition Info (per 2 slices): 51 calories, 4 gm fat, 2 gm net carbs, 2 gm fiber

7. CHOCOLATE AVOCADO PUDDING

If you think chocolate pudding is off-limits, you’re wrong.

This chocolate avocado pudding will please even the pickiest Ketogenic eaters.

In fact, many believe it tastes better than traditional pudding.

To make it, simply place 1 cup full fat-coconut milk (canned) and 6 tablespoons raw cacao in a medium saucepan. Heat on medium and whisk until smooth. Remove from heat and stir in 6-8 swerve (or xylitol) and 3 tablespoons Hydrolyzed Collagen powder until completely dissolved.

Transfer to blender or food processor. Add 2 medium avocados, 1 teaspoon pure vanilla, 1 teaspoon ground cinnamon, and 1/2 teaspoon sea salt and blend until thoroughly mixed and smooth. Chill at least 30 minutes. Serves 4, ~3/4 cup each serving.

Nutrition information (per 3/4 cup): 327 calories, 27 gm fat, 5 gm net carbs, 7 gm protein

This treat is not only Keto Zone delicious, but it’s also packed with nutrients from raw cacao, avocados, and more!

8. DELICIOUS, EASY FAT BOMBS

What is a Keto Zone “fat bomb?”

It is simply a snack, or meal replacement, that is made up of almost all fats.

In fact, a fat bomb typically contains 90% or more calories from fat. Traditional fat bombs are snack-sized morsels, either balls or bars, and pack about 200 calories in just a couple bites.

Fat bombs can be very helpful to Keto Zone eaters because they are an easy way to increase fat intake.

But, there’s more to them than that. In addition, fat bombs:

Are packed with anti-inflammatory fats

Improve brain health

Help eaters reach ketosis

Satisfy hunger

Much more

For a full list of benefits and easy fat bomb recipes, click here.

9. WALNUTS

One of the easiest Keto Zone snacks comes right out of the jar. Walnuts.

In fact, just 1/4 cup of cashews provides 180 calories, 18 grams fat, 2 grams net carbs, and 4 grams of protein.

What’s more, they provide anti-inflammatory fats, antioxidants, vitamins, minerals, fiber and more to promote whole body and heart health.

10. BACON, TOMATO, & AVOCADO WRAPS

A BLT for a snack? Why not!?!

This Keto Zone snack is full flavor and will satisfy.

To make, place a large, washed lettuce wrap down on a place. Add 1 slice cooked bacon (all-natural), 2 thin slices tomato, and 1/2 an avocado (mashed or sliced). Wrap and enjoy!

Nutrition information (per wrap): Approx. 215 calories, 17 gm fat, 5 gm net carbs, 7 gm protein

BOTTOM LINE

Keto Zone snacks need not be boring, tasteless, or time-consuming. These 10 Keto Zone Snacks can be made is very little time and will satisfy your cravings and hunger. Most can be made in batches ahead of time. So, make a bunch, and enjoy for days!

From Dr Colbert’s blog

Opinions expressed on this blog are those of the writer and have not been reviewed by the FDA, CDC or other 'medical authorities'. Therefore, any products discussed are not intended to diagnose, treat, cure, or prevent any disease, but rather are dietary supplements intended solely for nutritional use.

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