image
image
image

Chapter 5: Ketogenic Snacks

image

The ketogenic diet tends to keep you feeling full most of the time. However, there might be days where you want to enjoy a snack. On these days, it is important to make choices that are low in carbohydrates so that you do not accidentally pull your body out of ketosis. There are several options you can explore that will help you to remain satiated and making the best choices with ease. All of these are foods you can refrigerate and easily reheat within minutes when you need a small snack.

When you get your snacks cooked and ready, it is a good idea to portion them out right away. This will ensure that you are not tempted to eat more than one portion at a time. Getting small plastic containers that can hold the exact serving sizes is a good choice. Some of these recipes can also be put into resealable bags. Not only does this ensure portion control, but it makes it easy to carry snacks with you.

1. Easy Pot Roast

scrock1

This recipe is only three ingredients, making it ideal for a quick snack. Once it is done, simply portion it out and keep it cold. Do a quick reheat when you get the urge to snack between meals.

This recipe makes 6 servings.

Nutrition Per Serving:

Ingredients:

Preparation Instructions:

  1. Put all ingredients in the slow cooker.
  2. Low cook for 8 hours.

2. Green Beans

scrock2

Enjoy a quick veggie snack rich in nutrients. This is perfect when you are hungry, but you do not have time to sit down and make a meal. Simply make this, portion it and just enjoy when you need something quick.

This recipe makes 6 servings.

Nutrition Per Serving:

Ingredients:

Preparation Instructions:

  1. Cook garlic and onions on the stove.
  2. Once translucent, remove from heat.
  3. Add the green beans to the slow cooker.
  4. Put in the garlic and onions.
  5. Pour in the chicken broth.
  6. Low cook for 5 hours.

3. Brussels Sprouts

scrock3

Enjoy a serving of Brussels sprouts for a quick and easy snack. This snack can be reheated, or you can eat it cold or at room temperature. Just put all six servings in separate containers so you can just grab and go.

This recipe makes 6 servings.

Nutrition Per Serving:

Ingredients:

Preparation Instructions:

  1. Put the Brussels sprouts in the slow cooker.
  2. Add the salt, pepper, and mustard.
  3. Place the butter.
  4. High cook for 2 hours.

4. Maple-Glazed Walnuts

bcrock13

This also works as a great snack option when you are on the run. Put each serving in its own bag or small container and carry this snack with you.

This recipe makes 16 servings.

Nutrition Per Serving:

Ingredients:

Preparation Instructions:

  1. Put all ingredients in the slow cooker.
  2. Low cook for 2 hours.
  3. Cool the nuts before eating.

5. Sweet Kielbasa

scrock5

Carry a serving with you so that you always have a healthy snack close by. You can choose to eat this snack cold, or you can heat it, making it a versatile choice.

This recipe makes 32 servings.

Nutrition Per Serving:

Ingredients:

Preparation Instructions:

  1. Mince the garlic.
  2. Put all ingredients in the cooker.
  3. Low cook for 6 hours.

6. Spinach Artichoke Dip

scrock6

This is a classic dip that is ideal for any time you want to snack. Portion this out so that you can just grab it, reheat it and enjoy it when you need a quick snack in between your meals.

This recipe makes 6 servings.

Nutrition Per Serving:

Ingredients:

Preparation Instructions:

  1. Chop the garlic.
  2. Place all ingredients in the cooker.
  3. Low cook for 2 hours.
  4. Serve with a low-carb cracker or something similar.

7. Bacon Chicken Chowder

scrock7

On cold days, warm up with a hearty snack. This recipe is easy to break down into servings and store. It holds well in the refrigerator, so you can simply heat it when you get hungry.

This recipe makes 8 servings.

Nutrition Per Serving:

Ingredients:

Preparation Instructions:

  1. Chop and dice the garlic, leek, mushrooms, chicken, bacon, shallot, celery and onion.
  2. Cook the chicken until completely done.
  3. Add all ingredients to the cooker.
  4. Stir everything well.
  5. Low cook for 8 hours.

8. Cheesy Bacon Dip

scrock8

This snack is ideal for when you are relaxing and want a keto-friendly comfort food. You can also make this recipe when you are entertaining so you can easily stick to your keto diet while ensuring your guests have a tasty snack.

This recipe makes 10 servings.

Nutrition Per Serving:

Ingredients:

Preparation Instructions:

  1. Dice the tomatoes, garlic, onion and bacon.
  2. Cook the onion and bacon, and drain it.
  3. Add all ingredients to the cooker.
  4. High cook for 2 hours.
  5. Serve with a low-carb cracker or something similar.

9. Buffalo Chicken Dip

scrock9

Enjoy this classic dip with a keto-friendly twist. This is another solid choice when you are hosting a party since it is a popular choice so you and your guests can enjoy it.

This recipe makes 10 servings.

Nutrition Per Serving:

Ingredients:

Preparation Instructions:

  1. Add all ingredients to the cooker, except the chicken.
  2. Cook the chicken separately.
  3. Allow the ingredients minus the chicken to cook for about 2 hours on low.
  4. Put the cooked chicken in and stir.
  5. Low cook for 1 hour.
  6. Serve with a low-carb cracker or something similar.

10. Asiago Spinach Dip

scrock10

Grab a filling, but light snack with this dip option. This creamy dip can also be enjoyed on different meat and poultry dishes if you need a quick larger meal.

This recipe makes 12 servings.

Nutrition Per Serving:

Ingredients:

  1. 1 pound Neufchatel cheese
  2. 6 ounces spinach
  3. 0.5 teaspoons Italian seasoning
  4. 1 pound asiago cheese
  5. 1 teaspoon garlic powder

Preparation Instructions:

  1. Place all ingredients into the cooker.
  2. Low cook for 2 hours.
  3. Serve with a low-carb cracker or something similar.

11. Cauliflower “Mac n Cheese”

scrock11

This is a keto-friendly twist on a favorite snack. If you find yourself craving mac n cheese, this is a viable substitute that will take care of your cravings without hurting your keto efforts.

This recipe makes 4 servings.

Nutrition Per Serving:

Ingredients:

Preparation Instructions:

  1. Mix the soup, cream, chipotle powder, pepper, milk, onion powder and salt in a saucepan and heat through.
  2. Add the cheese until melted.
  3. Put the cauliflower in the cooker.
  4. Pour in the cheese mixture.
  5. Low cook for 3 hours.
  6. Sprinkle chipotle flakes after serving.

12. Rice Pudding

scrock14

While also an ideal dessert when you want a sweet treat, rice pudding is also the perfect snack. You can carry it with you in a container and enjoy it either chilled or at room temperature.

This recipe makes 6 servings.

Nutrition Per Serving:

Ingredients:

Preparation Instructions:

  1. Use the instructions to get the miracle rice ready.
  2. Mix the sweetener, cream, and vanilla.
  3. Add rice to the mix.
  4. Pour into the cooker.
  5. Add nutmeg.
  6. High cook for 3 hours.
  7. Chill before serving.

13. Nachos

scrock15

You can enjoy nachos even on a keto diet. You just need to have the right recipe that keeps the carbs low without sacrificing the amazing flavor. This recipe is one you are sure to snack on frequently.

This recipe makes 6 servings.

Nutrition Per Serving:

Ingredients:

You can choose the toppings according to your preferences. Be mindful of the carb counts in what you choose. Popular options include guacamole, cheese, jalapenos, salsa and sour cream.

Preparation Instructions:

  1. Brown the meat.
  2. Add tomatoes and paste.
  3. Stir well.
  4. Pour into cooker.
  5. Add the remaining ingredients.
  6. Low cook for 2 hours.
  7. Pour over chips.
  8. Add toppings as desired.

14. Chicken and Pepperoni

scrock16

This is an interesting take on low-carb pizza. You get all of your favorite ingredients, and the chicken essentially takes the place of the crust. You get to solve your pizza cravings without worrying about the carb overload. It is a win-win.

This recipe makes 4 servings.

Nutrition Per Serving:

Ingredients:

Preparation Instructions:

  1. Put chicken in cooker.
  2. Mix the broth, seasoning, paste, and flakes.
  3. Pour over chicken.
  4. Place olives and pepperoni.
  5. Low cook for 6 hours.
  6. Shred chicken.
  7. Let sit for 30 minutes.

15. Cheeseburger Casserole

scrock17

Having a great casserole portioned out and ready is an easy way to make sure that you stay on your keto diet when you need a quick snack.

This recipe makes 8 servings.

Nutrition Per Serving:

Ingredients:

Cheese Sauce

Casserole

Preparation Instructions:

Casserole

  1. Cook beef, garlic, and onion.
  2. Add remaining ingredients.
  3. Stir through and heat.
  4. Transfer to cooker.
  5. Low cook for 3 hours.

Cheese Sauce

  1. Mix milk and arrowroot.
  2. Melt the butter.
  3. Add the milk and mix.
  4. Add cheese.
  5. Stir in the relish.
  6. Pour over the casserole.

To add a bit of crunch to this recipe, you can add tortillas or crackers that are low in carbs. Just be mindful of the portion size to properly calculate the net carbs.

16. Crust-Free Pizza

scrock19

Pizza is not completely off limits when you have the right recipe. There are several ways to enjoy this food on the keto diet. This is a relatively simple recipe that works well for a snack or when you are entertaining guests.

This recipe makes 8 servings.

Nutrition Per Serving:

Ingredients:

Preparation Instructions:

  1. Brown both meats.
  2. Add them to the cooker.
  3. Add spices and vegetables.
  4. Pour in sauce and tomatoes.
  5. Evenly distribute cheese.
  6. Add pepperoni.
  7. Low cook for 3 hours.