Choosing foods to take along while out running errands can be a challenge when doing the Ketogenic diet. A tight schedule may not allow for a sit-down engagement. Nowadays, people are eating large meals less frequently and at later times in the day. It’s estimated that 10% of Americans skip breakfast switching to snacks and smaller meals as the ideal method for food consumption. Between 2013 and 2016, results from a survey done by the National Center for Health Statistics, found that 1 in 3 adults eat fast food on any given day.
However, if you’ve prepared a majority of the low carb snacks on your own versus buying package goods, then storing them at the right temperature to maintain taste and texture is extremely important. Many keto homemade goodies are laden with fat and dairy. Depending on the length of the trip, additional steps to maintain its integrity may be required.
For example, many fat bomb recipes(a staple among Ketogenic dieters) call for storing these precious edible gems in the fridge or freezer. They are mostly made up of fat. Carrying these type of foods around without keeping them cooler than room temperature is simply out of the question. You’ll end up with an oily mess that no longer resembles what it once did.
On the other hand, there are all kinds of foods that don’t pack on the carbs, quick to assemble and are travel-worthy. You can munch on them just about anywhere.
Here is a list in no particular order, of my favourite low carbs snacks that taste great while keeping the hunger pains at bay.
- Dried Coconut Slices
- Frozen Coconut Chunks
- Berries
- Nuts & Seeds
- Low Carb Protein Chips / Drinks / Bars
- Vegetables
- Full Fat Cheese
- Meat Jerky
- Deli Meat / Cold Cuts
- Eggs
Dried Coconut Slices
If you have never tried them… You should. They are very addictive. I sometimes overindulge on these 
crunchy bits. Not a lover of coconuts? You should then skip ahead to berries. But, you owe to yourself to try them just once. Their inherent sweetness will win you over.
Dried coconut slices are thin shavings of coconut that have been put through a heated process to remove the moisture and extend their shelf life. This imparts a nutty flavor and satisfying crunch. They require no refrigeration and can be kept in a tightly sealed container to prevent the flavour from going rancid.
Coconut slices are sold in retail packages or you can also buy them in bulk. The price can be steep if purchasing a large amount. But, I guarantee that once you start eating them you will be hard press to choose a bowl of popcorn over these chips. With only 10 grams of fat and 14 grams of fibre per 1/4 cup serving, you’ll stay satiated until your next meal.
Frozen Coconut Chunks
This is another snack food that is high on crunch factor with tons of versatility. Coconuts pieces are diced without the skin then frozen. You can find them next to other frozen fruits and vegetables at most grocery stores.
From ice cream to smoothies, adding coconut makes it more savory. Sometimes I eat them alone; frozen or thawed. I enjoy it either way. The flavour is subtle but the health benefits of adding this food to your diet extends way beyond the taste.
Berries
Yes, you can eat berries. Fresh or frozen, you can take them anywhere. Or, add to cereals and smoothies before heading out. Packed with antioxidants, they will provide a burst of energy to power you through commuting during rush hour, shopping, and picking up the kids after a hectic day.
I stick mostly to blueberries & raspberries. On occasion, I would try other varieties. You can find them at the supermarket throughout the year. Check the frozen food section if you’re looking for a berry mix. I tend to eat my berries in the warmer months when they’re in season and the crops are plentiful.
There is no question that berries and whipped cream go great together. Try this not only as a snack but also as a satisfying dessert after a meal. In addition to whipping cream, have them with Greek yogurt. The sweetness of the fruits mixed in with the robust consistency of the yogurt will satisfy any craving.
- Hint: adding frozen berries to the cream just before you head out. As the berries thaw, they will keep the container cool while maintaining the texture of the whipped cream.
But, portion control is key to enjoying these fruits. Although they contain natural sugars, the carbohydrates count can skyrocket if you consume too much.
Nuts & Seeds
It is recommended to include nuts and seeds in any diet. Pack with good fats, nuts also contain a moderate amount of protein. Think nut butter or create your own trail mix and include seeds. Whatever your taste buds are yearning for, pack a handful of these goodies the next time you’re heading out.
Almonds, walnuts, pecans, peanuts, and sunflower seeds are some of my favourites. These items are a staple in my kitchen. For a different taste, try Pili nuts. They’re noted for having the lowest carb count in the nut family.
Low Carb Protein Chips / Drinks / Bars
Because these foods generally provide a ton of protein in one serving, I decided to group them in the same category. All are portable, shelf sustainable, and can be consumed anytime. Look for foods that contain little to no sugar or the sweetness is substituted with monk fruit, stevia, or another keto-approved sweetener.
Be mindful that some protein drinks and bars can be meal replacements. They contain all the vitamins and minerals that you would get from consuming a regular meal. It’s fine if you are looking to have these instead, but for snacking, you would most likely consume less than the recommended serving.
Vegetables
Vegetables on their own or paired with nut butter make a tasty snack when hunger strikes. Try baking up sliced zucchini chips until their golden and crisp. This also works well for dried seaweed and kale too. You can also use these chips to enjoy your favourite keto dips. Experiment with different herbs and dressings. Changing the flavours keeps it interesting.
No time for baking? How about pickles, grape tomatoes, celery sticks, or sliced cucumbers? Need a snack with a bit more foliage? Whip up a small salad to eat on the run. These veggies are sure to deliver the crunch factor when you’re in a rush. I find assembling most of my snacks the night before makes it much easier for me to leave the house in the morning. One less thing that I have to worry about.
Full Fat Cheese
Whether you like your cheese sliced or in ready-to-eat packages, it’s a great way to add more dairy to your diet. Snack on them alone or add crispy bacon strips, deli meats, and sausages. There are so many cheeses to choose from. Play around with different varieties to liven up your taste buds.
Meat Jerky
Meat Jerky is another convenient snack food. These freeze-dried meats usually come in single servings so they are perfect for lunch bags. And, because jerky is high on protein but doesn’t raise insulin levels (the hormone the signals your body’s fat storage) they make a healthy snack in between meals.
Deli Meat / Cold Cuts
Create your very own antipasto tray with only a few simple ingredients. Sliced ham, salami, and pepperoni alongside pickled hot peppers, olives, cheese or whatever you like. You can’t go wrong. Most deli meats are acceptable. If your budget allows, aim for meats without antibiotics or those cured through a natural process.
Eggs
Eggs are one of the most versatile foods in the world. Increase the protein by adding eggs to any dish. Spreads, salads, steak, the possibilities are endless. They also make a great snack in a pinch when you’ve missed breakfast. Try boiled eggs for a protein-packed meal on-the-go.
Keep Your Low Carb Snacks In Check
All of these foods can be enjoyed at any time but, it’s important to keep track of your daily allowable micro nutrient limits. They can add up quickly if you are consuming a lot of foods outside of your regular meal times. Extend your snacks by eating half a portion when you’re not super hungry. Wash it down with a cup of black coffee, tea, water, or another keto-approved beverage. That way, you’ll satisfy your cravings along with staying hydrated.
Eating tasty low carb snacks throughout the day can help keep portion sizes on track at scheduled meals. But they need not be bland or boring. There are countless of ways to ramp up the flavour and taste. Prepping foods beforehand makes it easy to grab on the way out the door. Organizing snacks into smaller amounts allows you to sample a variety of foods.
Keep a variety of these foods in your kitchen so that the next time you’re on the go, you’re never be left wondering how you’ll make it to your next meal.
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