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Many popular snack foods often contain too much starch, which is not suitable for a Keto diet. Adhering to a Keto diet means that it is necessary to find alternatives to the snacks of the day that contain too much starch. There are 21 types of low-carb and healthy snacks listed in this article.
1. Mini frittatas
Mini Frittatas are a type of egg tart, which is a low-starch snack and can be prepared according to the preferences of the user.
The ingredients for processing include:
A dozen eggs The baking tray has been divided into 12 compartments Mixer Oven The first step of this custard is to beat the eggs in a bowl, so add salt and pepper. Pour this egg portion into each cup compartment on the baking tray. Then add other low-starch foods as you like, such as spinach, mushrooms, tomatoes, and cheese. The cake needs to be baked at 180 degrees Celsius for 15 to 20 minutes until the cake is shaped.
The nutritional content of egg tarts often varies depending on the amount of food and the type of food added by the processor. 1 cake 170g can provide up to 320 calories, 14g protein and 21g fat. This type of cake is not only easy to make, but also easy to store in the refrigerator or freezer a large amount to eat at any time.
Mini frittatas là một loại thức ăn nhẹ ít tinh bột
2. Salad skewers
Salad skewers are a classic French dish. When the salad is presented in skewers, users can easily carry it and use it directly anywhere. The process of preparing a delicious salad skewers is very easy. Simply skewer slices of fresh mozzarella cheese, basil leaves, and tomatoes on the prepared skewers. This dish can be eaten directly or mixed with a little vinegar and olive oil. A 100-gram serving of salad skewers excluding salad dressing provides 139 calories, 7 grams of protein, and 11 grams of fat.
3. Mini lettuce salad
Lettuce salad is a favorite dish of many people because of their simplicity. Some people replace lettuce leaves with kale leaves to help them last longer. The way to make this mini salad is to melt a large spoonful of Parmesan cheese in the oven until the cheese melts and starts to turn a little brown. Take the melted cheese, let it come to room temperature, while the cheese is still soft, divide it evenly into the cake cups, then use a spatula to press to shape. Continue to let the cheese cool completely and keep the shape of the cup created in the mold.
Start by slicing greens like lettuce or kale into the cheese cup, sprinkle with pumpkin seeds or pistachios for extra crunch. Many people also add protein by sprinkling bacon or some grilled chicken.
Salad xà lách mini có sự kết hợp với bơ nướng giúp tăng hương vị món ăn
4. Cajun Prawns and Bell Pepper Kebabs
Shrimp are a good source of heart-healthy omega-3 fats. They're also lower in mercury than other seafood, making them a healthy snack option that fits on the keto diet.
First, use Cajun seasoning to marinate the shrimp meat. Then place the shrimp on skewers alternating with thick slices of bell pepper. Grill these shrimp skewers until the shrimp are fully cooked and the bell peppers are starting to crisp on the outside and tender. This dish should be served the day after processing for the best quality.
5. Vegetables dipped in unsweetened nut butter
Eating fruit with nut butters is one of the healthiest snacks anyone can make. Nut butters are a good source of heart-healthy fats. Research shows that regularly eating nuts and nut butters can balance blood sugar in the body and aid in weight loss.
A 2-tbsp-32g serving of peanut butter, without added oil, typically contains about 16g of fat. Dipping raw carrots and celery into almond butter or spreading peanut butter over grilled broccoli are popular ways to eat them.
When choosing commercially available nut butters, users should pay attention to the ingredient list printed on the package. Good nut butters are those that are made from only the seeds, with no additives or any other source of sugar to make them sweeter.
Ăn hoa quả cùng với các loại bơ hạt vừa giúp giảm cân vừa là một món ăn vặt ngon miệng
6. Salmon Salad
Salmon is not only a good source of fat, protein, and omega-3s, but also a good source of vitamin D, a nutrient that many people often don't get enough of. A 100g serving of canned salmon can provide more than half the daily value (DV) for vitamin D.
Salmon salad is a combination of cooked salmon and mayonnaise mixed with green vegetables. Users can customize the recipe by adding fresh herbs, spices, garlic or lemon. Stuffing salmon into celery stalks to make this dish is a way to increase the crunch when eating.
7. Sushi rolls without rice
Keto sushi rolls are nutrient-dense snacks that only need to be prepared in an average of 15 minutes. To make a sushi roll like this, simply pack chopped vegetables and fish into instant seaweed leaves and enjoy. The options for the filling are extremely diverse, such as raw fish, smoked salmon, or just vegetables such as lettuce, avocado, cucumber, bell pepper.
Sử dụng cá hồi trong cuộn sushi keto đem lại nhiều lợi ích cho sức khỏe
8. Sandwich-style vegetable rolls
This sandwich wrap is chock full of nutrients like folate, calcium, vitamins K, C and A. Instead of using bread slices to make sandwiches, the big leafy greens are A good alternative to reduce carbs while also fitting into the Keto diet.
After removing the stem, dip the leaves in boiling water for about 30 seconds. Take them out of the water and soak them in ice for a few seconds. This makes the leaves of the vegetables more chewy and crunchy, suitable for making the outer shell to clamp the filling inside. The sandwich filling has a variety of options but is not limited to:
Avocado Fresh herbs Chicken salad Tuna/salmon salad Sliced turkey Grilled vegetables Cream cheese
9. Avocado Salad
Avocados are an extremely rich source of nutrients including:
Good fats for the heart, fiber, essential vitamins, minerals and anti-inflammatory compounds. Some studies even demonstrate the ability to prevent aging. Using avocado as a substitute for mayonnaise in a traditional egg salad is a good way to boost the nutritional content of this popular dish while staying on the keto-friendly criteria. This dish can be served with celery, lettuce or slices of cucumber and radish.
Bơ là một thực phẩm dinh dưỡng với nhiều cách chế biến linh hoạt
10. Vegetables with avocado sauce
In fact, avocados provide 15g of fat and 24% of the DV of fiber per 100g. Therefore, like the fruit dish with nut butter, the fruit dish with avocado sauce is also a nutritious and easy-to-eat dish for many subjects. To make a bowl of avocado sauce, simply mash or puree a fresh avocado, a little lemon juice, minced shallot, salt and pepper, mix well and enjoy.
To save time, consumers can buy avocado sauces available at supermarkets and use as a dipping sauce when eating fruits or vegetables such as celery, cucumber or radish.
11. Bone broth
Bone broth can be used as a soup in light meals. Unlike traditional broth, bone broth is usually simmered longer and usually contains more protein. Some bone broths available at the supermarket have up to 10g of protein per 240 mL.
Furthermore, bone broth is usually low in fat and can always be adjusted by adding coconut oil or butter. Bone broth can be easily prepared by simmering the bones on the stovetop or using a pressure cooker with a timer. Furthermore, this snack can be made in bulk and frozen for preservation. Supermarket canned broths should be avoided, products with added sweeteners or with too much salt.
Nước dùng xương chứa nhiều protein khi được ninh lâu
12. Green vegetable smoothie
Some sweet fruit smoothies can contain too much starch to interfere with the Keto diet. An effective alternative is a smoothie with green vegetables like spinach, cucumber, kale or celery. Users can choose from smoothies from fresh coconut water, adding lemon, cinnamon or whey powder to increase protein for this nutritious drink.
13. Mixed nuts
Nuts are full of protein, fat, fiber and plant compounds that bring many health benefits. In fact, several studies have linked eating a variety of nuts to reduced morbidity and mortality from diseases such as cancer and heart disease. 1/4 cup equivalent to 28g of mixed nuts provides about 15g of fat, 6g of protein and 2g of fiber for the body.
Prepackaged mixed nuts can be easily found at supermarkets. Or users can make their own mixes using nuts to suit their preferences. Checking the ingredients and nutrition facts on pre-packaged nuts to make sure there aren't any added ingredients that aren't suitable for the Keto diet is something consumers should be aware of. Almonds, cashews, sunflower seeds, pistachios, walnuts, and pecans are all good choices for a keto-friendly nut mix.
Các loại hạt giúp ngăn ngừa các bệnh ung thư
14. Pickled vegetables
Fermented vegetables like pickled cucumbers and baby cucumbers are a good snack option for the keto diet. Research shows that fermented foods are rich in beneficial bacteria that can promote digestive function and reduce the risk of diabetes and heart disease. Most vegetables can be fermented like cabbage, radishes, cucumbers, cauliflower, okra or carrots.15. Olives
Olives have long been lauded for being a great source of heart-healthy fats, which is just one of the reasons olives make such a great snack. Olives also contain high amounts of vitamin E, fiber, and other real compounds that have the ability to reduce inflammation and prevent chronic diseases like osteoporosis.
A 100g serving of olives provides about 145 calories, 15 grams of fat and 4 grams of starches derived from fiber. Olives can be used with cheeses for a richer flavor.
Dầu oliu chứa nhiều dưỡng chất quan trọng như vitamin E, chất xơ
16. Snack tablets
Snacks are a term used by Keto eaters to call for low calorie, low carb desserts that still satisfy the taste of sweet people. Snacks are usually made with coconut oil, nut butter, butter, or cream cheese.
Other ingredients added to create delicious flavors include dark chocolate and peanut butter. This type of snack can be easily made at home or purchased at supermarkets.
17. Baked cauliflower
In addition to fiber, cauliflower also contains vitamin C and other antioxidants that can reduce inflammation and promote health for the body. To make this dish, toss the chopped cauliflower pieces with the barbecue sauce of your choice and melted butter in the oven for 20 to 25 minutes or use an air fryer.
Súp lơ trắng có thể làm giảm viêm và tăng cường sức khỏe
18. Cheese covered crackers
For many people following the keto diet, cookies are often in the food group that should be limited. However, some cookies that have a filling made with nut flour such as flaxseed instead of regular flour make an effective snack and meet the criteria of the keto diet. These grain crackers are often used with slices of cheese to add flavor and texture to dishes.
19. Coconut yogurt
Yogurt is an excellent source of probiotics, which can support healthy digestive function. Coconut yogurt has been making waves as an alternative to traditional yogurts. Also, there are many varieties of coconut yogurt that are made specifically for the keto diet.
20. Stuffed mushrooms
Mushrooms are a low-carb food that also provides important nutrients, including selenium, potassium, vitamin D, and several B vitamins. For a snack that fits the keto diet , users can stuff the button with cream cheese or ground sausage. The popular filling has a pizza-like flavor, and includes tomato sauce, cheese, and basil.
Nấm là một thực phẩm có lợi cho sức khỏe
21. Meatballs
Traditional meatballs can contain a lot of starch from the crust. However, replacing the bread crust with vegetable leaves for burgers is a smart choice. Meatballs can be made by mixing minced meat with eggs, garlic, herbs and Parmesan cheese, forming into balls and baking. These meatballs, after being cooked, can be used to sandwich with vegetables to eat immediately or stored in the freezer compartment of the refrigerator and used gradually.
Customers can directly go to Vinmec Health system nationwide to visit or contact the hotline here for support.
Reference article Healthline.com
