5 Delicious Keto Snacks

#1 – Herbed Eggs with Avocado on Seed Toast

keto snack - herbed eggs with avocado on seed toast

Eggs are ideal for a keto-breakfast, particularly when they are free-roaming. Pastured eggs contain higher levels of vitamin A and E, beta carotene, and omega-3 fatty acids than the farmed variety. Top them with herbs and you give the body this a powerful anti-inflammatory meal.

Avocado is high in glutathione, a compound that supports liver detoxification. Plus, it has both soluble and insoluble fiber, which aid digestion and improve blood sugar and cholesterol levels… and feeds friendly bacteria in the gut! Avocado is rich in vitamins A, C, and B vitamins which help to maintain proper function of neurotransmitters.

Seeds, Seeds, Seeds!

The seed toast is also the perfect canvas to add your favorite spices. Play around with them to find the combination that dazzles your taste buds. Spices not only add flavor and aroma, they also bring therapeutic value to any meal. Spices help boost natural immunity, and most of them can rev up digestion so our bodies are able to absorb and assimilate the nutrients from the foods we eat. Cumin, for example, improves digestion and immune function. It also promotes detoxification, and has antioxidant, anti-microbial, antiviral, and anti-inflammatory properties.

You can use most any seeds in this toast, such as flaxseed (freshly ground), poppy, chia, and sesame, just be sure to have about 6 tablespoons of seeds in total. Seeds are extremely nutritious and contain healthy monounsaturated fats, polyunsaturated fats, and many vitamins, minerals, and antioxidants. Seeds are loaded with fiber, which helps stabilize blood sugar and is needed for bowel regularity, colon detoxification, weight management, and to eliminate toxins and excess estrogens from the body.

  • Chia seeds are considered a complete protein because they contain the full profile of essential amino acids. One ounce of chia contains 4 grams of protein, which is almost as high as meat.
  • Poppy seeds offer a plethora of nutrients and essential minerals that contribute to optimal health, such as iron, copper, and manganese.
  • Flaxseeds are a great source of magnesium, phosphorus, manganese, vitamin B1, copper, selenium, and zinc.
  • Sesame seeds are known to support vascular and respiratory health, boost bone strength, and help reduce inflammation and oxidative stress (especially in the liver). Sesame seeds are also a good source of calcium, phosphorus, magnesium, iron, zinc, molybdenum, selenium, and thiamin.

Yield: 2 servings
Time, including toast: 30 minutes (plus 10 minutes to preheat the oven)

Ingredients:

  • 1 tablespoon pastured butter, ghee, or oil of choice
  • 2 pastured eggs
  • 1 ripe avocado, peel and seed removed
  • Chopped fresh herbs (such as thyme, dill, parsley, cilantro, and chives)
  • Freshly ground pepper
  • Fine ground Celtic sea salt, to taste
  • 2 flaxseed toasts, recipe to follow

Instructions:

  1. Heat butter in pan over low heat; crack eggs into pan. Top with herbs and black pepper, to taste, and cook until the whites are set
  2. Slice avocado and place a few slices on top of each toast
  3. Top each toast with an egg and garnish with additional herbs, if desired

Seed Toast:

  • 4 tablespoons freshly ground flaxseed
  • 1 teaspoon poppy seeds
  • 1 teaspoon sesame seeds
  • 1 tablespoon chia seeds
  • ¼ teaspoon fine Celtic sea salt
  • Spices, as desired and to taste (such a dried herbs, cumin, cinnamon, cloves, allspice, fenugreek, cayenne pepper)
  • Enough water to make the mixture spreadable

Instructions:

  1. Preheat the oven or toaster oven to 325 degrees F
  2. Combine all ingredients
  3. Spread onto parchment and bake 17 minutes
  4. Serve warm. If you make these in advance, you can warm them in a toaster

#2 – Zucchini Chips

healthy keto snack - zucchini chips and sauces

Recipes 2-4 all go well with tzatziki sauce, a creamy Mediterranean sauce made with cucumbers, garlic, and whole-milk Greek yogurt. They also pair well with a roasted red pepper coulis.

Zucchini is a nutrient-dense food that contains powerful antioxidant and anti-inflammatory properties that help slow down aging.

Yield: 4 servings
Time: 30 minutes

Ingredients:

  • 2 small-medium zucchinis
  • 1 teaspoon avocado oil
  • ½ teaspoon fine sea salt
  • ¼ teaspoon freshly ground pepper
  • 1 teaspoon smoked paprika (more or less, to taste)

Instructions:

  1. Preheat the oven to 425 degrees F
  2. Slice zucchini on a mandolin (if none, slice evenly into 1/8-inch slices
  3. Toss zucchini with olive oil, salt and pepper
  4. Line a baking sheet (or two) with parchment paper
  5. Arrange the zucchini slices in a single layer and sprinkle with the smoked paprika (or za’atar spice)
  6. Bake 20-25 minutes, turning the slices over midway and turning the pan(s) more than once to ensure even baking
  7. Allow to cool slightly; zucchini will crisp further as it cools—do not drain on paper towels as you will lose the crispness
  8. Serve warm or at room temperature, alone or with a dipping sauce

#3 – Cucumber Rolls with Roasted Red Peppers and Spicy Dipping Sauce

keto recipe - cucumber rolls made with very thinly sliced cucumber

Cucumbers are best known for hydration which facilitates the transportation of waste products out of the body and helps prevent fatigue.

Yield: 6-8 servings
Time: 10 minutes

Ingredients:

  • 2 avocados, peeled, seed removed, and sliced
  • Roasted red peppers, sliced (make your own or use jarred)
  • 2 English cucumbers, peeled (seeded varieties do not work well in this recipe)
  • Fine sea salt
  • 1-2 tablespoons chopped chives

Dipping sauce

  1. Using a mandolin, thinly slice each cucumber lengthwise
  2. Starting at the wide end of each slice of cucumber, put two roasted red pepper slices (if large, chop in half and use one) and two slices of avocado on the end. Sprinkle with salt and roll up the cucumber slice. Place each roll on a platter and sprinkle with chopped chives
  3. Serve with dipping sauce

Notes

For a dipping sauce, you can puree some of the extra roasted red peppers, add some olive oil, salt, and hot sauce or red pepper flakes. Or try out the Chipotle-Tomato Dip below!


#4 – Cabbage Rolls Stuffed with Ground Lamb

keto recipe - cabbage rolls stuffed with ground lamb

Cabbage is loaded with glucosinolates and sulforaphane, two phytochemicals that promote detoxification!

Time: 60 minutes
Yield: 20-25 rolls (about half that if you use two teaspoons per roll)

Ingredients:

Filling:

  • 1 lb. ground lamb
  • 1 medium onion, finely chopped
  • 1 large egg (optional)
  • 3 tablespoons parsley, finely chopped
  • 1 tablespoon fresh mint, finely chopped
  • 1 teaspoon ground cumin
  • ½ teaspoon fennel seeds, crushed
  • Salt and freshly ground pepper

Instructions:

In a large bowl, mix the lamb, onion, egg (if using), parsley, mint, cumin, fennel, 2 teaspoons salt and 1 teaspoon pepper (or to taste). Set aside

For Cabbage and Assembly:

  • 1 head cabbage
  • Olive oil
  • 1/2 cup diced tomatoes (jarred is preferred over fresh), pureed if desired
  • 1 teaspoon salt
  • 1 clove garlic, cut in half
  • Juice of 1 lemon

Instructions:

  1. Carve out core of cabbage. Drop cabbage into salted boiling water, cored end down
  2. Boil a few minutes until leaves are softened; while boiling, loosen each leaf with a fork
  3. Remove and place in a dish or colander until cool enough to handle
  4. Remove heavy outer stems from the leaves. If the leaves are extremely large, cut in half.
  5. Fill each with 1 teaspoon filling and roll like a cigar, tucking in the ends (if you prefer more meat to cabbage, use two teaspoons and make wide cigars)
  6. Grease the bottom of a large, heavy pot with a few drops of olive or avocado oil. Place cabbage stems (or a few large leaves) in the bottom of the greased pot.
  7. Arrange rolls on top, alternating directions. Add tomatoes, garlic, and salt. Press down with an inverted dish. Add water to reach dish; Cover and cook on medium heat 25 minutes
  8. Add lemon juice and cook ten minutes longer until cabbage is soft

Notes

Serve alone, or with roasted red pepper coulis, tzatziki sauce, and/or chipotle sauce. If you prefer, you can mix ½-1 cup feta cheese into the filling before rolling.


#5 – Tasty Keto Dips

Pair snack recipes #2-4 with these two amazing, keto-friendly dips!

Tzatziki Dip

tzatziki cucumber with yogurt

Yield: about 3 cups
Time: 20 minutes

Ingredients:

  • 1/2 of a medium English cucumber, partially peeled
  • 1/8 tsp. plus ½ tsp. salt
  • 16 oz full-fat Greek yogurt, drained of any liquid
  • 3-4 cloves garlic, minced
  • 1 tsp. white vinegar
  • 1/3 cup fresh dill, chopped (if you don’t have dill, mint will work as well)
  • 1/8 tsp freshly ground black pepper
  • 2-3 drops lemon essential oil

Instructions:

  1. Dice the cucumber and set it on a clean kitchen cloth or cheesecloth; sprinkle with 1/8 tsp. salt and allow to sit for 15 minutes. Squeeze out as much liquid as possible.
  2. Combine the cucumber with the yogurt, garlic, dill, pepper, and the remaining ½ teaspoon salt, or to taste. Add the lemon oil and mix again. Chill for at least one hour and up to 24.

Note

If you don’t have lemon oil, you can use 1 Tbs. fresh lemon juice and omit the vinegar

Chipotle-Tomato Dip

chipotle tomato dip

Yield: about 1 cup
Time: 10 minutes

Ingredients:

  • 1 (6 oz.) jar tomato paste (no sugar added)
  • 1 tsp. white vinegar plus enough water to equal ¼ cup
  • 1/4 cup apple cider vinegar
  • ¼ tsp. powdered stevia (or the equivalent in drop form)
  • 1/2 tsp. salt
  • 1/4 tsp. onion powder
  • 1/4 tsp. garlic powder
  • 1/4 tsp. paprika
  • 1/8 tsp. cinnamon
  • 1/8 tsp. ground cloves
  • 1/8 tsp. ground allspice
  • ¼ tsp. ground chipotle pepper, or to taste
  • Dash liquid smoke, or to taste

Instructions:

  1. Combine all ingredients in a small bowl and whisk until smooth; taste and adjust seasoning as desired. If you are not on a strict keto diet, you can add 2 tablespoons balsamic vinegar.

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