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    Keto Snacks: From Sweet and Savory Fat Bombs to Pizza Bites and Jalapeño Poppers, 100 Low-Carb Snacks for Every Craving
    Keto Snacks: From Sweet and Savory Fat Bombs to Pizza Bites and Jalapeño Poppers, 100 Low-Carb Snacks for Every Craving
    Keto Snacks: From Sweet and Savory Fat Bombs to Pizza Bites and Jalapeño Poppers, 100 Low-Carb Snacks for Every Craving
    Ebook254 pages1 hour

    Keto Snacks: From Sweet and Savory Fat Bombs to Pizza Bites and Jalapeño Poppers, 100 Low-Carb Snacks for Every Craving

    By Lindsay Boyers

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    About this ebook

    Stick to your keto diet without giving up your favorite foods with these 100 easy-to-make high fat, low-carb snacks.

    Starting a ketogenic diet—high in fat, low in carbs—doesn’t mean giving up on all your favorite snacks! Instead of eating foods that might prevent you from entering ketosis, you’ll need options that will help your body burn fats instead of carbs. You’ll find just what you need in Keto Snacks, featuring 100 easy, delicious recipes for sweet and savory low-carb treats. Learn to make “fat bombs”—small energy-filled snacks with low carbs and high fat, like Pizza Balls or Sunbutter Balls. Try other savory keto snacks like deviled eggs or guacamole, or go sweet with some chocolate mousse for dessert!

    In Keto Snacks, you’ll find yummy recipes for Creamy Rosemary and Prosciutto Baked Avocado, Chorizo-Stuffed Jalapenos, Coconut Almond Truffles, Peanut Butter Cup Cheesecake—and much more! You’ll be sure to find a tasty keto snack to satisfy any craving, any time of day!
    LanguageEnglish
    PublisherSimon & Schuster
    Release dateNov 6, 2018
    ISBN9781507209219
    Keto Snacks: From Sweet and Savory Fat Bombs to Pizza Bites and Jalapeño Poppers, 100 Low-Carb Snacks for Every Craving
    Author

    Lindsay Boyers

    Lindsay Boyers is a holistic nutritionist specializing in the keto diet, gut health, mood disorders, and functional nutrition. Lindsay earned a degree in food and nutrition from Framingham State University, and she holds a certificate in holistic nutrition consulting from the American College of Healthcare Sciences. She has written twelve books and has had more than 2,000 articles published across various websites, including MindBodyGreen, Healthline, Livestrong, The Spruce, and VeryWell. Lindsay truly believes that you can transform your life through food, a proper mindset, and shared experiences and that’s what she aims to convey to her readers.  

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      Book preview

      Keto Snacks - Lindsay Boyers

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      CONTENTS

      Introduction

      CHAPTER 1

      SNACKING SMART

      What Is the Ketogenic Diet?

      Why You Should Snack

      How to Snack Smart

      Snacking and Intermittent Fasting

      Fat Bombs versus Other Keto Snacks

      CHAPTER 2

      SAVORY SNACKS

      Prosciutto Chips

      Deviled Eggs

      Buffalo Cauliflower Bites

      Cheesy Cauliflower Breadsticks

      Cauliflower Latkes

      Cauliflower Cups

      Jalapeño Poppers

      Stuffed Olives

      Pizza Dip

      Guacamole

      Meatloaf Muffins

      Macadamia Nut Hummus

      Taco Cups

      Keto Crackers

      Keto Energy Balls

      Bacon-Wrapped Avocado Bites

      Buffalo Chicken Dip

      Avocado Hummus

      Parmesan Vegetable Crisps

      Spicy Shrimp and Cheese Dip

      Garlic and Bacon Dip

      Cheddar Mexi-Melt Crisps

      Chicken Skin Crisps Satay

      Crab Rangoon Dip

      Artichoke Dip

      Pizza Bites

      Bacon-Wrapped Chicken Bites

      Chicken Skin Crisps with Spicy Avocado Cream

      Cheesy Meatballs

      Tuna Salad and Cucumber Bites

      Kitchen Sink Endive Cups

      Curried Egg Salad Endive Cups

      Beet Chips

      Smoked Salmon and Avocado Rollups

      Mediterranean Rollups

      Deli Rollups

      Green Deviled Eggs

      Ranch Dip

      Turkey Avocado Rolls

      Buffalo Chicken Fingers

      Bacon Olive Spread

      Chorizo-Stuffed Jalapeños

      Onion Rings

      Chicken Skin Crisps Alfredo

      Cheesy Muffin Prosciutto Cup

      Bacon Jalapeño Balls

      Avocado, Macadamia, and Prosciutto Balls

      Pepperoni Chips

      Barbecue Balls

      Goat Cheese and Herbs Panna Cotta

      Bacon and Scallion Bites

      Pizza Balls

      Porcini Mushroom Panna Cotta

      Kalamata Olive and Feta Balls

      Stuffed Baby Bella Mushroom Caps

      Brie Hazelnut Balls

      Curried Tuna Balls

      For the Love of Pork Bombs

      CHAPTER 3

      SWEET SNACKS

      Pumpkin Pie Coconut Crisps

      Almond Butter Bark

      Cashew Butter Bars

      Butter Hot Chocolate

      Blueberry Granola

      Snickerdoodle Roasted Nuts

      Maple Nut Bars

      Cacao Trail Mix

      Coconut Chia Smoothie

      Ginger Strawberry Smoothie

      Cocoa Coconut Butter Fat Bombs

      Coffee Coconut Berry Smoothie

      Raspberry Cheesecake Fat Bombs

      Dark Chocolate Espresso Fat Bombs

      Mixed-Nut Grain-Free Granola Bars

      Salted Caramel and Pecan Truffles

      Coconut Vanilla Popsicles

      Matcha Popsicles

      Cinnamon Bun Fat Bombs

      Toasted Coconut Bark

      Chocolate Orange Fat Bombs

      Eggnog Fudge

      Chocolate Caramel Fat Bombs

      Bacon Maple Pancake Balls

      Chocolate Mousse

      Kale and Brazil Nut Smoothie

      Pumpkin Fat Bombs

      Calming Cucumber Smoothie

      Avocado Fat Bomb Smoothie

      Sunbutter Balls

      Almond Butter Muffins

      Peanut Butter Cream Cheese Fat Bombs

      Cinnamon Roll Bars

      White Chocolate Pecan Fat Bombs

      Turmeric-Infused Panna Cotta

      Hazelnut Truffles

      Cashew Butter Cup Fat Bombs

      Salted Caramel and Brie Balls

      Lemon Cheesecake Fat Bombs

      Peanut Butter Fat Bombs

      Dark Chocolate Peppermint Fat Bombs

      Blueberry Fat Bombs

      About the Author

      US/Metric Conversion Chart

      Index

      To my mom, Lola. Thank you for guiding me, yet allowing me to make my own decisions. Thank you for supporting me, yet never pushing me. Thank you for honoring my strange requests and only buying me pens for Christmas one year. You helped pave the way for my writing career and I couldn't appreciate you more. I love you.

      Pumpkin Pie Coconut Crisps

      Bacon Jalapeño Balls

      Hazelnut Truffles

      Cheesy Muffin Prosciutto Cup

      Who doesn’t love a snack? Snacks are not only delicious; they are essential to making sure you are getting the proper amounts of nutrients in your day. Unfortunately, most snack foods are high in sugar, salt, trans fats, artificial ingredients, or all of the above. But with Keto Snacks you’ll find snacks that not only calm your cravings but also fit into your healthy lifestyle. Now you can snack and lose weight too!

      Inside you’ll find 100 keto-approved snacks to satisfy your hunger and keep you on track. You’ll also find easy tips on how to incorporate snacking into your daily routine without going overboard.

      The key to snacking on the ketogenic diet is to snack smartly. You can do this by making sure your snacks are healthy and appropriate for your meal plan, and the best way to do that is to make them yourself. That way, you can control what goes into them—no artificial ingredients here!

      You’ll also be able to control macronutrients and determine which snacks are best for you on any given day. Need more fat? Have a fat bomb. Looking to balance out your protein needs? Choose some Deli Rollups—whatever you need, Keto Snacks has you covered.

      Choosing the right types of snacks and following these simple tips can make snacking an integral part of your success on a ketogenic diet. When you snack smartly and mindfully, you’ll be on your way to becoming a better, healthier you!

      The ketogenic diet is designed to keep your blood sugar levels steady and your hunger at bay, but even then there will be times when you’ll just want or need a snack—and there’s nothing wrong with that! Sometimes snacking gets a bad rap, but it’s not snacking itself that’s usually the problem; it’s the types of food people choose and amounts they eat. When you choose healthy snacks on the ketogenic diet and make sure not to overdo it on your portions, they can be a beneficial part of your plan.

      WHAT IS THE KETOGENIC DIET?

      The ketogenic diet, lovingly nicknamed keto, is a high-fat, very low-carbohydrate diet that allows moderate amounts of protein. Although keto shares similar characteristics with popular low-carb diets like Atkins, it’s different because the intent is to induce ketosis, which may or may not happen on your typical low-carbohydrate diet.

      Explaining Ketosis

      Your body’s preferred energy source is carbohydrates. When you eat carbohydrates, your body breaks them down into the simple sugar glucose, which travels into your bloodstream where it’s picked up by insulin. Insulin either carries the glucose into your cells for immediate use, or the glucose is converted to glycogen and then stored in your liver to be used for energy at a later time, like in between meals. As long as you’re consistently eating carbohydrates, this cycle will continue. Your body will use the glucose it needs for immediate energy and then store the rest. When you are using carbohydrates for energy, fat is stored in your fat cells and left there indefinitely.

      Fat versus Carbohydrates

      One of the benefits of using fat for energy instead of carbohydrates is that your body can only store a certain amount of carbohydrates, but its ability to store fat is endless. That means that if you rely on carbohydrates for energy, you’ll eventually reach a point at which that energy runs out because stored carbohydrates have also run out.

      The goal of the ketogenic diet is to restrict carbohydrate intake and interfere with this glucose mechanism. In the absence of carbohydrates, your body will turn to fat—its second preferred source—for energy.

      To convert fat into usable energy, the liver breaks it down into fatty acids and then breaks down these fatty acids into energy-rich substances called ketones or ketone bodies. The presence of ketone bodies in the blood is called ketosis. When there are ketones in your blood and you’ve entered a state of ketosis, it indicates that your body is burning fat for energy instead of carbohydrates.

      The exact percentage of each macronutrient you need to kick your body into ketosis is different from person to person, but in general the macronutrient ratio for a ketogenic diet falls into the following ranges:

      • 60–75 percent of calories from fat

      • 15–30 percent of calories from protein

      • 5–10 percent of calories from carbohydrates

      When following a ketogenic diet, it’s likely that you’ll have to play around with these numbers a little bit to determine which macronutrient ratios are right for you. Once you’ve figured them out, you can design your meals and snacks around them. You can verify that you’re in ketosis by using test strips called ketone strips,

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