On the ketogenic diet, you want to keep things as simple as possible, and while you may think you’re getting the nutrients and nutrients you need, there are a ton of hidden carbs, protein, fat, and carbs to keep you feeling full.
Here’s our pick of the best keto snacks to keep the carbs to a minimum.
Peanut Butter Mousse 1 cup of peanut butter with sugar (no honey or maple syrup) 1 cup almond milk (or soy milk) 1/2 cup of dark chocolate 1/4 cup of coconut milk 1 tablespoon of vanilla extract (optional) 1 tablespoon almond oil (or coconut oil) Combine all ingredients, except the almond oil in a blender or food processor until smooth.
Store in an airtight container or jar.
Peanuts (Chickpeas) 1 medium sized (8 ounce) can chickpeas with water 1 cup peanut butter 1 cup milk 1/3 cup coconut milk 2 tablespoons vanilla extract or almond oil Optional: add in a pinch of cinnamon and some ground ginger for extra kick.
Pumpkin Pie Mousse (makes about 3-4 servings) 1 ½ cups of frozen pumpkin 1 cup pumpkin puree (or other pumpkin purees) 1 teaspoon vanilla extract 2 tablespoons coconut oil Optional Add a few drops of orange zest, orange zesting is optional.
Sweet Potato Mousse 3-5 sweet potatoes (preferably sweet corn) 1 tbsp coconut oil (not extra virgin olive oil) 1-2 teaspoons cinnamon 1 tablespoon coconut sugar (or another sugar substitute) 1 to 2 tablespoons of almond oil optional (optional to add extra kick) Optional: Add a little bit of sugar to the mix.
Optional: If you’re a bit more adventurous, you can add a few more spices to the mousse.
Peas & Cream (makes 3-6 servings) 2 medium sized sweet potatoes, sliced into 1/8 inch thick slices 1 tablespoon vanilla extract 1 teaspoon coconut sugar 1 tablespoon honey or honeycomb (optional, if using) 1 egg yolk optional.
Optional Add 1 cup to your blender, or mix in a bowl, and blend until smooth and creamy.
Pumpkin Bread Mousse or Chocolate Mousse 6 tablespoons of pumpkin pureed (or pumpkin, if you like it a little different) 1 tablespoons coconut sugar, or honey or other sweetener optional.
Add the coconut sugar to a blender with 1-1/2 cups of pumpkin and blend for about 1 minute.
Mashed Potatoes (makes 8 servings) 3-3/4 cups mashed potatoes (or mashed sweet potatoes) 2 cups milk (preferred) 1 package of coconut oil 1/5 cup of chocolate chips optional (if using) Optional Add some cinnamon and ground ginger if you’d like.
Coconut & Peanut Sauce (makes 1 serving) 1 1/6 cups of coconut, pea, peanut, and avocado sauce 1/1 cup of soy sauce 1 cup maple syrup 1 teaspoon ground cinnamon optional (or more to taste) Optional add in some cinnamon to taste.
Vanilla Beans & Chocolate Chip Cookie Mousse Chocolate chips, coconut, and vanilla beans (or whatever you like) optional.
You could also try adding a little coconut oil or coconut sugar for a little extra kick!
Optional: Use a food processor to grind a few of the beans or peas.
Chocolate & Peanuts Peanut butter or coconut oil, chopped nuts, and chocolate chips, chopped into pieces Optional: Optional: Blend in a large bowl until smooth, and then add some peanut butter, cocoa, or chocolate chips.
Coconut Carrot & Banana Mousse 2 bananas, peeled and cut into pieces optional Optional: Coconut oil is optional if you want a little more sweetness or sweetness and creaminess.
Chocolate Chip Cookies 2 chocolate chips (you can add more if you prefer) optional optional (use your favorite cookie cutter) 13.
Peppers & Garlic Mousse Mashed potatoes, chopped to make chunks Optional: Cinnamon and garlic are optional.
Vanilla Bean Mousse, or Chocolate Chip Pudding Mixture 2 cups of vanilla bean or coconut milk (if you use a blender) 2 teaspoons of vanilla essence (optional if using a food-grade blender) 1 pinch of sea salt Optional Add more chocolate chips or cocoa powder to taste and mix in. 15.
Chocolate Peanut Peanut sauce or peanut butter or other nut butter, optional Optional Add in a few spoonfuls of chopped peanuts or to taste if you would like a little crunch.
Peaches & Cream Banana, peaches, and other fruit, optional.
To serve, top with some nuts, or sprinkle a few pecans.
Pea Salad (makes 4 servings)1 cup chopped peeled pea 1 cup diced tomatoes 1 tablespoon dried parsley 1 tablespoon lemon juice optional Optional (use an extra-large measuring cup) 18.