Text and photography by Lindsay Neff
Snacktime! It really is the best time. And it’s hard to give up snacking when you’re trying to maintain a keto diet or control your blood glucose levels. As a type 1 diabetic and recovering sugaraholic, I want to share some of my favorite snacks that won’t spike your blood sugar or kick you out of ketosis!
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Let’s start with the SWEET stuff!
1. Keto Cookies
My go-to cookies come from companies like HighKey, who make delicious cookies that I frequently turn into pie crusts, add to my Keto Chow ice cream, or use as a base layer in keto candy making. My favorites are the Snickerdoodle, Double Chocolate, and Vanilla Wafer flavors.
They use almond flour and erythritol and aren’t too expensive. I also have many homemade cookie recipes that I use, which feature Keto Chow and are super tasty!
2. Fat Bombs
There are so many varieties and flavors that you can create! Use Keto Chow as a protein powder and mix in butter, cream cheese, nut butter, coconut oil, or any number of fat sources, add a touch of sweetener and you have a great snack! Some of my favorite bites are chocolate brownie, cake batter, snickerdoodle, chocolate peanut butter, and white chocolate raspberry!
3. Muddy Buddies
This delicious Keto Chow recipe uses pork rind pieces instead of Chex cereal and melted sugar-free chocolate. I add extra melted chocolate to mine, just because—and I’m never sorry about it!
4. Chocolate PSMF Muffins with Chocolate Butter
Using Keto Chow’s Egg White Powder, these super simple chocolate muffins are nearly carb-free! They taste so yummy slathered with some sweetened, softened, cocoa flavored butter. Add a few berries for good measure and you’ve got a perfect keto snack.
5. Sugar-Free Gelatin
This one is so easy and can be customized in so many ways! Pudding is great, homemade gummies are great, pudding pies are fun, gelatin jigglers and pudding cups…the possibilities are endless! Keto chow pudding cups are a piece of cake. I use protein rich gelatin and collagen to make my own gummies and snack sized portions to eat throughout the week and my kids love them too.
6. Sweet Chaffles
Keto Chow has really upped my chaffle game! With a scoop of any of their flavors, an egg, a bit of cheese (shredded, cottage, ricotta, or cream cheese) and a splash of nut milk, you have a perfect chaffle. You can make a big batch to snack on throughout the week and use in place of a sweet bread. Again, the possibilities are endless!
7. Chocolate Covered Berries
This super easy treat is a perfect little dessert or snack. You just need some Lily’s or Bake Believe sugar-free chocolate to melt and cover/dip some berries into, refrigerate and enjoy!
8. Crepes
A super easy replacement for a sweet treat or snack! With just a scoop of Keto Chow and 5 egg Whites, you can blend and create the easiest protein crepes ever! I add a touch of sweetener to help my kids love them and top them with berries, whipped cream, sugar-free syrups, butter, allulose and cinnamon!
9. Keto Yogurt
I have always loved yogurt and it’s easy to swap in brands like Ratio Keto or Two Good Yogurt to keep your carb counts low. Throw in a handful of berries and it’s a great high-protein breakfast or afternoon snack! I also make my own with sour cream and a few tablespoons of Keto Chow with a little bit of sweetener!
10. Keto Bars
There are a lot of great keto bars on the market, some of my favorites being Keto Krisp, Think Keto Bars, and Munk Pack Bars! Just watch for good, clean ingredients and watch your blood sugars because many different brands affect my levels differently.
Some sweeteners such as maltitol, sucralose, and aspartame give me a tummy ache and raise my blood sugar levels. I’ve chosen to stick with sweeteners like stevia, allulose, inulin, chicory root and monk fruit so that I can feel good about sweetening my foods for the long haul!
And now…time for some SAVORY options!
1. Eggs
The superfood of all superfoods! Eggs are packed with all the best nutrients for our bodies and they’re so handy on a keto diet. Boiled, deviled, fried, scrambled…and that’s just the beginning. You can make them into crepes, wraps, egg salad, or even cute little sandwiches!
2. Beef Jerky!
The easiest go-to protein snack that’s carb-free and easy to throw in your purse or your kids’ school lunch! I look for brands with clean ingredients and good flavors that my whole family loves.
3. Charcuterie Boards
A great way to get protein and healthy fats to your family while snacking through homework time or movie time is on a cute charcuterie board! Pickles, olives, nuts, cheese cubes, berries—it’s all perfect for a diabetic friendly snack. Nuts are a big part of my life and I love them all, but probably almonds the most!
4. Veggies
It’s always easier to eat veggies when they’re already sliced up! So plan ahead and slice a bunch and put them into baggies or containers to whip out when you’re feeling snacky. Veggies are more fun to eat when dipped in ranch or cheesy dips. Also, always have some lettuce wraps handy and add some chicken salad, taco meat, and toppings, for a quick and easy meal.
5. Meatballs
When you’re living a keto lifestyle, it’s nice to have a bunch of pre-made meatballs whenever you’re in a pinch! I have some favorite recipes (because low-carb, store-bought ones are hard to find). I also love Applegate sausages that are easily heated and full of flavor. (Thankfully, my kids love them too!)
6. Savory Chaffles
These easy bun alternatives work great for sandwiches, hamburgers, grilled cheese, breadsticks, personal pizzas, and many other snacks! Just a scoop of a savory Keto Chow flavor, an egg, some cheese and a splash of nut milk and you’ve got a perfect batter to grill on your waffle iron. I throw spices in mine and butter them up for a delicious, savory snack.
7. Ham & Cheese
My mom used to make us rolled up ham and cream cheese around a pickle. Thank heavens these are keto by nature—I don’t have to alter the original idea! You can also substitute pickled asparagus and you’ve got a super keto snack.
8. Savory Crepes and Wraps
Making a savory crepe is super easy and you can also use products like Folio’s Wraps or Crepinis for tortillas, tacos, quesadillas, sandwich wraps, burritos, enchiladas, chicken salad wraps, lasagna noodles, taquitos, hot pockets, pizza wraps and much more! A scoop of savory Keto Chow and a few egg whites—plus your favorite savory seasonings and you’re set.
9. Keto Chips and Crackers
There are many great recipes for keto crackers, but they usually take too long for my liking. I love to make cheesy crackers by using Folios wraps! It’s SO easy! All of their cheese wraps turn into great dipping crackers for salsa, guacamole, tuna dip, you name it!
My favorite brands of keto crackers to buy are HighKey and Fat Snax—they make darn good crackers from almond flour! Also, Hilo Chips are, in my opinion, the best tortilla chip made from almond flour! It’s a perfect alternative for nachos, dipping or snacking anytime!
10. Cheese!
Last but certainly not least, a great keto snacking option is good old-fashioned CHEESE! I love the bread cheese from Trader Joes, fried up and dipped in some Rao’s pizza sauce! I love string cheese, cubed cheese, cheese balls with veggies, and cheese wraps. Thank heavens my digestive system does well with lactose—I am thankful for that blessing. And there are many dairy-free options out there nowadays too!
In Conclusion
This is just a sampling of the many diabetic and keto-friendly snack options available to us today. When you focus on all the good things that you CAN eat, it’s so easy to leave sugar and gluten behind you once and for all. These snack options are full of protein and fats to keep you full longer and keep your glucose levels steady.
While we know that meat, vegetables, and fats are a general focus of keto diets, it’s often hard to eliminate snacking on delicious treats entirely. Thankfully we live in a day and age where it’s very possible to satisfy your cravings with much healthier options! Follow my Instagram account @lowcarb.yum for more recipes and ideas to fill your sugar-free life with joy!
Need a sugar-free meal that tastes like a milkshake?
Then check out Keto Chow! Keto Chow is a low-carb, sugar-free meal shake with 1/3 of your daily recommended nutrients. It comes in 30+ flavors, and it only takes seconds to make.
