Chapter Four:
SAVORY SNACKS
Sometimes, life gets in the way, and you just don’t have time to cook a full keto-friendly meal when you’d like to. So be sure to have a supply of these savory snacks on hand: that way, you won’t be tempted to resort to sugary or carb-laden convenience foods. Simple to make, portable, high in healthy fats, and low in carbs, the recipes in this chapter are here to help. They’re exactly what you need if you’ve got a busy day ahead of you at the office or if you need a little something to keep you going until dinnertime.
SAVORY FAT BOMBS
This is a savory alternative to the popular fat bombs—and they’re great for a fat fast!
6 TRUFFLES
10 MINS
1 HOUR
INGREDIENTS
3.5 oz (100 g) cream cheese
1/4 cup (55 g/1.9 oz) butter
2 large (60 g/2.1 oz) slices of bacon
1 medium (15 g/0.5 oz) spring onion or chives
1 clove garlic, crushed
Salt and freshly ground black pepper, to taste
NUTRITION FACTS PER TRUFFLE
Total carbs: 0.6 g
Fiber: 0.1 g
Net carbs: 0.5 g
Protein: 2.1 g
Fat: 11.7 g
Energy: 108 kcal
Macronutrient ratio: Calories from carbs (2%), protein (7%), fat (91%)
Place the cream cheese into a bowl. Cut the butter into smaller pieces and add to the cream cheese. Leave at room temperature to soften.
Meanwhile, prepare the bacon. Crisp up the bacon on both sides in hot pan and set aside. Let the bacon cool slightly before breaking it up into small pieces.
Chop the spring onion and soak in a bowl of water for one minute: all the dirt will settle at the bottom of the bowl. Remove the chopped onion and drain well on a paper towel.
Add the garlic to the room-temperature cream cheese and butter. Mix well using an electric beater or a hand whisk.
Add the bacon grease and bacon pieces. Set some bacon aside for topping. Season with salt and black pepper and mix well.
Line a clean tray with parchment paper and use a spoon to create small mounds of the mixture (about 2 tablespoons/30 g/1.1 oz each). Place in the fridge for 30 to 60 minutes to set. Alternatively, simply transfer the mixture to an airtight container and refrigerate: when ready to serve, just spoon out 2 tablespoons (30 g/1.1 oz) per serving. Store in the fridge for up to 3 days.
◁ KETO HUMMUS
Traditional hummus, which is made from chickpeas, is high in carbs. This version is both low-carb and paleo-friendly!
4 SERVINGS
5 MINS
10 TO 15 MINS
INGREDIENTS
5.3 ounces (150 g) macadamia nuts
Optional: Handful (30 g/1.1 oz) cashew nuts
3 cloves garlic, peeled
1/4 cup (60 g/2.1 oz) tahini
1/4 cup (60 ml/2 fl oz) extra virgin olive oil
2 to 4 tablespoons (30 to 60 ml) lemon or lime juice
1/4 cup (60 ml/2 fl oz) water
2 tablespoons (4 g/0.1 oz) chopped fresh tarragon (or basil or parsley)
1/2 teaspoon salt
Freshly ground black pepper
NUTRITION FACTS PER SERVING
Total carbs: 10.3 g
Fiber: 4.8 g
Net carbs: 5.5 g
Protein: 5.8 g
Fat: 50.5 g
Energy: 490 kcal
Macronutrient ratio: Calories from carbs (4%), protein (5%), fat (91%)
Preheat the oven to 350°F (175°C, or gas mark 5). Place the macadamia nuts (and cashews, if using) on a baking sheet and roast in the oven for about 10 minutes, stirring once or twice to prevent burning.
Mash the peeled garlic before blending to avoid leaving large pieces in the sauce.
Place the roasted nuts, garlic, and tahini in a blender. Add extra virgin olive oil, lime or lemon juice, and water. Blend until smooth and transfer to a bowl.
Add the chopped herbs. Season with salt and black pepper and mix well. Serve with freshly-cut vegetables such as cucumbers, celery stalks, or bell peppers.
◁ BACON DEVILED EGGS
Bacon and eggs aren’t just for breakfast! These deviled eggs are a classic keto snack for any time of day.
4 SERVINGS
10 MINS
20 MINS
INGREDIENTS
Water
4 large pastured eggs
3 large slices (90 g/3.2 oz) of bacon
1/2 teaspoon salt
Freshly ground black pepper
1/4 cup (55 g/1.9 oz) mayonnaise
NUTRITION FACTS PER SERVING (2 deviled eggs)
Total carbs: 0.6 g
Fiber: 0.1 g
Net carbs: 0.6 g
Protein: 9.5 g
Fat: 21.8 g
Energy: 237 kcal
Macronutrient ratio: Calories from carbs (1%), protein (16%), fat (83%)
Preheat the oven to 375°F (190°C, or gas mark 5). Fill a small saucepan up to three-quarters full with water. Hard boil the eggs and then transfer them to a bowl filled with cold water.
Meanwhile, lay the bacon on a cooking rack and set it on a tray to collect the bacon grease. Place the tray in the oven and cook for about 10 to 15 minutes until the bacon is browned. (The total cooking time depends on the thickness of the bacon slices.)
Halve the eggs lengthwise. Scoop the egg yolks into a small bowl and set the empty egg whites aside. Add the bacon grease to the yolks, season with salt and black pepper, and then mash the yolks with a fork. Add the mayonnaise. Crumble the bacon into the bowl and mix well. Keep some bacon aside for garnish. Top the egg white halves with the egg yolk mixture and the remaining bacon and serve the eggs by themselves or on top of lettuce leaves.
◁ CURRIED COCONUT CHIPS
Trust me: you’ll totally fall in love with these keto-friendly chips. They make a super snack when you’re trying to avoid sweet treats.
4 SERVINGS
5 MINS
10 MINS
INGREDIENTS
2 tablespoons (30 ml/1 fl oz) extra virgin coconut oil, melted
1 teaspoon curry powder
1 teaspoon garlic powder
1/4 teaspoon cayenne pepper
1/2 teaspoon salt
2 cups (120 g/4.2 oz) desiccated coconut, flaked
NUTRITION FACTS PER SERVING
Total carbs: 8 g
Fiber: 5.2 g
Net carbs: 2.9 g
Protein: 2.3 g
Fat: 26.3 g
Energy: 261 kcal
Macronutrient ratio: Calories from carbs (4%), protein (4%), fat (92%)
Preheat the oven to 350°F (175 °C, or gas mark 4). In a bowl, mix the melted coconut oil with the spices and salt and then stir in the flaked coconut. Spread the coated coconut on a baking sheet lined with parchment paper and bake for 4 to 7 minutes. (Keep an eye on the coconut: it burns easily, and if you cook it too long, it may become bitter.) When done, remove from the oven and set aside to cool. Store at room temperature in an airtight container for up to a month.
ONION & POPPY SEED CRACKERS
Dip these flavorful keto crackers into guacamole, sour cream, or pâté if you’re after a quick bite on the run!
16 CRACKERS
15 MINS
20 MINS + CHILLING
INGREDIENTS
2 cups (200 g/7.1 oz) almond flour
1/3 cup (40 g/1.4 oz) coconut flour
2 tablespoons (18 g/0.6 oz) poppy seeds
1 teaspoon salt
1 medium (110 g/3.9 oz) onion
1 large pastured egg
Optional: 2/3 cup (60 g/2.1 oz) Parmesan cheese
NUTRITION FACTS PER CRACKER
Total carbs: 4 g
Fiber: 2 g
Net carbs: 2 g
Protein: 3.8 g
Fat: 7.7 g
Energy: 96 kcal
Macronutrient ratio: Calories from carbs (9%), protein (16%), fat (75%)
Mix all the dry ingredients in a bowl. Drop the onion into a blender and pulse until smooth. Add the onion, egg, and Parmesan cheese (if using) to the dry mixture and combine well. Flatten the dough in your hands and set in the fridge for 30 to 60 minutes.
Preheat the oven to 400°F (200°C, or gas mark 6). Remove the dough from the fridge and place it between two pieces of parchment paper or aluminum foil. Roll it out or press it down with your fingers into an 8 × 12 inch (20 × 30 cm) baking sheet.
Using a pizza cutter or sharp knife, cut the dough into 16 equal pieces and then place the sheet in the oven for 12 to 15 minutes. When done, remove from the oven and set aside to cool. Try the crackers with Smokey Fish Pâté (here) or Keto Hummus (here).
TIP
The crackers will be slightly chewy. If you prefer them crispier, use 3/4 cup (75 g/2.7 oz) of almond flour or flax meal instead of the coconut flour. Alternatively, bake them for an additional 20 to 30 minutes on low (225°F/110°C).
PESTO CRACKERS
Use your favorite pesto sauce to make your own version of these savory, chewy crackers.
16 CRACKERS
15 MINS
20 MINS + CHILLING
INGREDIENTS
2 cups (200 g/7.1 oz) almond flour
1/3 cup (40 g/1.4 oz) coconut flour
1/4 cup (30 g/1.1 oz) chia seeds, ground
1/2 teaspoon salt
1 large pastured egg white
1/2 cup (125 g/4.4 oz) red or other pesto sauce
Optional: 2/3 cup (60 g/2.1 oz) Parmesan cheese
NUTRITION FACTS PER CRACKER
Total carbs: 4.4 g
Fiber: 2.6 g
Net carbs: 1.8 g
Protein: 4 g
Fat: 11.5 g
Energy: 130 kcal
Macronutrient ratio: Calories from carbs (5%), protein (13%), fat (82%)
Mix all the dry ingredients in a bowl. Add the egg white, pesto sauce, and Parmesan cheese (if using) to the dry mixture and combine well. Flatten the dough in your hands and place in the fridge for 30 to 60 minutes.
Preheat the oven to 400°F (200°C, or gas mark 6). Remove the dough from the fridge and set it between two pieces of parchment paper or aluminum foil. Roll it out or press it down with your fingers into an 8 × 12 inch (20 × 30 cm) baking sheet.
Using a pizza cutter or sharp knife, cut the dough into 16 equal pieces and bake for 12 to 15 minutes. When done, remove from the oven and set aside to cool. Enjoy the crackers with Smokey Fish Pâté (here) or Keto Hummus (here).
TIP
These crackers will be slightly chewy. If you prefer them crispier, use 3/4 cup (75 g/2.7 oz) of almond flour or flax meal instead of the coconut flour. Alternatively, bake for an additional 20 to 30 minutes on low (225°F/110°C).
◁ SMOKY FISH PÂTÉ
This easy-to-make fish pâté is just loaded with healthy omega-3 fatty acids.
8 SERVINGS
5 MINS
5 MINS
INGREDIENTS
1 medium (100 g/3.5 oz) red onion
1 package (100 g/3.5 oz) smoked salmon
1 large (200 g/7.1 oz) smoked mackerel filet
3.5 ounces (100 g) cream cheese
1/2 cup (115 g/4.1 oz) sour cream
2 tablespoons (30 ml/1 fl oz) fresh lemon juice
Freshly ground black pepper, to taste
NUTRITION FACTS PER SERVING
Total carbs: 2 g
Fiber: 0.2 g
Net carbs: 1.8 g
Protein: 8.3 g
Fat: 10.4 g
Energy: 129 kcal
Macronutrient ratio: Calories from carbs (5%), protein (25%), fat (70%)
Peel and finely chop the onion. Put the smoked salmon and mackerel into a blender together with the cream cheese and sour cream and then pulse until smooth. Add the lemon juice and season with black pepper. Add the onion and pulse just enough to mix it in. (Don’t blend it in completely: leave some small pieces in the mixture.) Serve with freshly-cut vegetables or as a topping for Ultimate Keto Bread (here), Onion & Poppy Seed Crackers (here), or Pesto Crackers (here).