Keto Snacks: 20 Recipes To Break Carb Cravings!

drjockers.com/keto-snacks/

July 5,
2018

Keto Snacks: 20 Recipes to Break Carb Cravings!

The ketogenic diet puts people back in control of their cravings and metabolism. Once
you train your body to burn fat as a primary energy source, you no longer have to
constantly worry about your next meal. Sometimes, we all just want a snack to munch on
to cleanse the palate or to ward off any temporary cravings. I have had this urge every
now and then which is why I’ve built up an arsenal of keto snacks that I turn to when I do.

The beautiful thing about keto snacks is that they allow you to satisfy your appetite, while
helping maintain a fat burning state. Following my templates, you can also feel confident
that you are putting health-building ingredients into your system.

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Watch Video At: https://youtu.be/YsPv5Plfvw8

Why Do We Snack?
Modern times are very different from those of our distant ancestors. For thousands of
years, it was likely that we did not have access to whatever food we wanted, whenever
we wanted it. Instead, our bodies were used to times of feasting and times of famine.

This is likely why we have the ability to move into ketosis and burn fat as a primary
energy source. Fat provides much more energy over a longer amount of time. Ketosis
also allows us to tap into stored body fat so that we can go longer amounts of time
without food.

In today’s society, most people rarely ever reach a state of ketosis. Instead they are
constantly eating high-sugar foods that strap them into the blood sugar roller coaster.
Sugar is metabolized much more quickly than fat. This is why we must eat much more
frequently when carbs are the main energy source.

This is what leads to needing to eat 3 square meals a day plus snacks in between. The
need to snack every day is a sign that you are metabolically inefficient.

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Inflammatory Eating Patterns
Most people turn towards sugary, salty, processed snacks that throw off blood sugar and
encourage more snacking. As I mentioned above, this is because sugar is quickly
metabolized. Once blood sugar spikes, insulin rapidly shuttles it into our cells or turns it
into fat. This then leads to a rapid decline in blood sugar levels.

Once blood sugar drops below a certain threshold, your brain receives a signal that you
are starving and to seek out food immediately. Over time, if you continue this cycle, cells
will stop responding to insulin. This is when prediabetes develops. Unfortunately, the
worse this response gets, the more you feel like you need to eat because your cells
aren’t getting the fuel they need!

Turning to a ketogenic diet, can teach your body to burn fat instead of sugar. During this
time you give your insulin receptors a break and they become re-sensitized and hunger
typically is more controllable.

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Causes of Carb Cravings
The most common cause of carb cravings I have already mentioned. If you are stuck on
the blood sugar rollercoaster, you will most likely have carb cravings every day (maybe
even multiple times a day).

The other two common causes are HPA Axis dysfunction (commonly referred to as
adrenal fatigue) and emotional eating. Emotional eating can be a coping mechanism for
stress, anxiety, depression, or a number of things. If you are turning to carb-heavy foods
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during these times though, you are likely causing yourself more issues.

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Blood Sugar Imbalance
Blood sugar imbalances are rampant in our society. This reflects directly in the mortality
rates tied to diabetes. Diabetes and other metabolic diseases are the leading causes of
death around the world.

I believe the primary reason for this is simply that we are becoming increasingly reliant
on carbs to “fill us up” at meals. I have a whole article on this here: The Destructive Sugar
Impact on the Body

The pattern where blood sugar becomes rapidly elevated, followed by a decline below
base levels, is often referred to as reactive hypoglycemia (1). People who experience this
regularly often feel like they are constantly obsessing over food and that they are
controlled by frequent urges to eat.

Bottom line, the more you rely on carbs for energy, the more frequently you will need to
eat, and even crave them.

HPA Axis Dysfunction

The HPA axis explains a system in the body involving two glands in the brain (the
hypothalamus and pituitary) and the adrenal glands. This axis is what regulates our
response to stress and ultimately, our blood sugar.

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When the HPA axis has become dysregulated by chronic stress, poor sleep, or a number
of other factors, this can lead to sugar cravings. This is because oftentimes people will
have multiple cortisol spikes during the day. Cortisol dumps stored sugar in the liver for
immediate energy, leading to a crash and subsequent carb cravings.

Emotional Eating
Emotional stress can have a similar effect on blood sugar and cravings through the same
mechanism explained just above.

Another aspect of emotional eating actually comes from how high-sugar foods activate
our dopamine reward pathways ion the brain. Dopamine is a neurotransmitter that is
supposed to be produced when we accomplish a task. It is a built in feedback system that
allows us to make good decisions and achieve success in our endeavors.

Unfortunately, there are certain substances that can highjack this reward system such as
stimulants and sugar! This leads to both a physiological and emotional reliance on sugar.

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Ketogenic Lifestyle
Many people come to me with blood sugar issues. Not everyone has diabetes or even
prediabetes. Almost everyone who comes to me with some level of health issues has
blood sugar imbalances, and it reflects in their behaviors.

Luckily, reducing carb intake and training the body to burn fat as a primary energy
source over carbs is powerful for getting people out of the carb addiction cycle. In the
process, people tend to achieve much higher levels of energy and weight loss without
the stress of tracking calories.

Studies back this up. Conventional “wisdom” told us that fats and cholesterol are bad and
make us fat. What we know now though is that high-fat, low-carb diets outperform low-
fat diets in things that matter like preventing diabetes, lowering heart disease risk, cancer
prevention and aiding in weight loss (2, 3, 4).

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Are We Designed to Snack?
Like I mentioned earlier, it appears that our bodies have adapted the ability to go long
periods without food. This is why intermittent or even extended fasting is able to
happen. When we fast, our body become more efficient at burning energy.

In fact, not only are we able to go long periods without food, there seems to be an
extensive list of benefits to fasting as well. You can read more in-depth about those here:
5 healing Benefits of Intermittent Fasting

One of the most profound of these benefits is the upregulation of human growth
hormone. Growth hormone stimulates cellular repair which effectively improves
recovery from disease and offers anti-aging benefits. One study found that a 24 hour
fasting window caused a 2000% and 1300% increase in growth hormone in men and
women, respectively (5).

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Top 20 Keto Snacks
Okay, so if your goal is maximum performance and lifespan, then snacking all the time
might not be your best option. But sometimes, we just get hungry!

Well, there is a better way to snack. These keto snacks will help you satisfy your hunger,
ward of cravings, and provide healthy fats to make ketones. Additionally, they won’t send
your blood sugar to the moon and back.

**Note: Simply click the pictures below each recipe to go straight to the recipe
page!

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Coconut Chocolate Cream Cups
Chocolate and coconut is one of my favorite flavor combinations. When I’m looking for a
quick and energizing snack, this one of my go-to keto snacks. They are sweet, simple to
make, and energizing.

The shredded coconut, coconut butter, and coconut oil provide healthy fats and fiber.
The cacao powder provide mood elevating and brain boosting PEAs that increase blood
flow to the brain!

Homemade Keto Protein Bar

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If you are looking for something a little more substantial, then high-fat protein bars can
make excellent keto snacks. The amount of protein we need in a day is highly dependent
on what our current goals are (read more about that here).

These keto protein bars are a simple combination of nut butter, coconut oil, and your
protein of choice. Using a grass-fed, undenatured whey protein or bone broth protein
are both great choices. Add in some cacao nibs and a dash of cinnamon for added flavor
and health benefits.

Coconut Protein Cookies

Remember those oatmeal pie things? Back before I knew any better, I loved them! Well
this recipe is kinda like that, but better! It starts with cookies made with coconut flakes,
sunflower seeds (or pumpkin seeds), your protein of choice, and coconut oil. Add in
some blood sugar friendly sweetener like stevia and you’re set.

To make these like oatmeal pies, simply make this coconut whipped cream recipe and
use it to stick the cookies together! All keto snacks should be this good.

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Keto Collagen Chocolate Squares
High-carb and processed snacks shoot up blood sugar and cause the formation of AGEs.
AGEs are when sugar binds to protein, often in connective tissues containing collagen. It
is this process that is largely responsible for things like aging of the skin, neuropathy,
and macular degeneration.

Keto snacks that include collagen are a great way to have the exact opposite effect. The
combination of healthy fats, antioxidants, and collagen in this recipe are excellent for
keeping your youthful glow!

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Turmeric Bars
There are many reasons to consume plenty of turmeric on a ketogenic diet. It improves
blood sugar, supports liver health, and drastically reduces inflammation throughout the
body. In, fact I’ve written an entire article on using turmeric on a ketogenic diet.

Incorporating it into your keto snacks Is a simple way to get more! This recipe also
features grass-fed beef gelatin which is rich in collagen to support the gut, skin, hair,
nails, and joints!

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Turmeric Keto Cookies
Cookies can also be great keto snacks to get more turmeric in your life. These have just 2
grams of net carbs, 7 grams of protein, and 22 grams of healthy fats per cookie.

Choose your nut butter of choice, add in coconut flakes, coconut oil, some turmeric bone
broth protein powder, and you’ve got a superfood cookie. A snack that is anti-
inflammatory, gut healing, and improves fat burning!

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Not Nut Butter
Nut butter and veggies is such any easy and convenient snack to whip up. This recipe is a
nut-free version of a nut butter that is higher in fat, lower in carbs, and even safe for
those following an elimination diet.

All you need is coconut butter (or manna), coconut oil, and a good protein powder of
your choice. Add in a dash of salt, vanilla, cinnamon, and nutmeg for antioxidants and
bolder flavor. A 1/4th cup serving has 30 grams of fat, 2 grams of net carbs, and 12 grams
of protein! Sure to keep you full for hours with just a small amount.

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Frozen Coconut Keto Snack Bars
This is one of those keto snacks that feels indulgent in the best way possible. It is like
biting into a chunk of cookie dough, but without all the nasty stuff. You don’t even have
to cook them!

Combine coconut flakes, coconut oil, cashew or macadamia nut butter, vanilla protein
powder, and chocolate chips. After that, you just pop them in the freezer for 30 minutes
and they’re ready to be snacked on! You can even use cacao nibs instead of chocolate
chips to make it lower in carbs.

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Homemade Keto Crackers
When you saw keto snacks, maybe you were thinking salty and crunchy. If so, then you’ve
got to try these keto crackers. Made with sunflower and sesame seeds, they are simple
and nutritious. You can also try making them with your favorite nuts and seeds like
pumpkin, seeds, almonds, walnuts, or cashews.

You can even flavor them up however you like! My favorite combo is garlic, onion, and
salt. Let me know what combos you come up with! They’re excellent with a slice of raw
pastured cheese and a pickle, some grass-fed butter, or some guacamole!

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Crunchy Garlic Keto Chips
These chips are another great salty and crunchy snack. The base for these consists of
chia and flax seed powder which is great for omega-3 fats and fiber that benefits gut
health. With each serving you get 14 grams of fiber, 11 grams of protein, and 17 grams
of fat!

One of my favorite keto snacks is dipping these chips into a cashew artichoke dip which is
super nutrient-dense and also a great source of fiber. They also go great with guacamole
or avocado pesto!

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Chocolate Chia Protein Bites
I am a fan of small keto snacks that are filling. The protein bites have 4 grams of fat, 4
grams of protein, and only 1 net carb per serving. They also have lots of fiber because
they contain chia seeds as a binder.

They also only take 15 minutes to make! Healthy fats, fiber, and mood boosting cacao
powder make these a super food. You can use a protein powder of your choice. I often
make them with bone broth protein powder to support my gut and connective tissues.

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Frozen Keto Almond Butter Cups
Frozen almond butter cups are a great summertime keto snack. They have healthy fats,
antioxidants, fiber, and no sugar!

They’re also simple to make. After mixing together some almond butter, coconut oil,
chocolate, stevia, and a pinch of salt, just dump the mix in an ice cube tray and place in
the freezer. Super simple, super tasty.

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Lemon Cinnamon Coconut Cream Cups
Lemon and cinnamon are excellent blood sugar stabilizers. Combined with coconut
butter, coconut oil, and some grass-fed butter, these are great for warding off cravings.

To boost the nutritional value of these cream cups, I like to use lemon essential oil. The
antioxidants in lemon oil help to improve capillary permeability to boost circulation
throughout the body. These keto snacks are a simple and refreshing way to satisfy your
hunger.

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Chocolate Fudge Protein Squares
Fudge as a snack? Absolutely! This recipe can either be almost pure fat or become a tasty
source of protein. Loaded with coconut fats and antioxidant-rich cacao.

Add in some butter for gut-healing butyrate and metabolism boosting conjugated linoleic
acid (CLA). The simple addition of chocolate bone broth protein makes the even more
soothing to the gut and an excellent protein snack.

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Raw Coconut Keto Bars
These are easy to make and are excellent for supporting ketone production. For the
base, all you need is shredded coconut, coconut oil, and a nut butter of your choice.

Then feel free to jazz it up with whatever keto friendly sweeteners and flavors you like!
My favorite combination is vanilla extract, vanilla stevia, and chocolate chips!

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Coconut Keto Snowballs
If you love coconut like I do, then you will love these coconut balls. They are a simple
combination of fiber-rich shredded coconut and MCT-rich coconut milk.

You can flavor them however you like but this recipe uses plain stevia, vanilla extract,
and a bit of peppermint essential oil. If you are someone who deals with keto breath,
these can be an excellent way to mitigate it throughout the day!

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Turmeric Coconut Cream Cups
Turmeric coconut creams cups a delicious way to get more turmeric in your life. The
combination of turmeric with the coconut tastes great and is super anti-inflammatory to
the body.

The fact that this recipe also includes shredded coconut allows the turmeric and fiber
content to exert major benefits on the microbiome. With the addition of some grass-fed
butter, these become a gut healing superfood.

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Chocolate Fat Bombs
The internet is chock full of fat bomb recipes. These are one of my favorites. Its just a
simple combination of coconut butter, oil, and shreds – along with vanilla extract and
cacao powder.

Each fat bomb contains 23 grams of fat which is excellent for quickly satisfying the
appetite and supporting ketone formation. Chocolate stevia is optional.

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Keto Chocolate Donuts
I was a bit surprised when I came across a ketogenic donut recipe.. and I’ll admit, a bit
skeptical. These donuts are rich and chocolatey and flour-free!

Instead of flour, these donuts use almond butter, pastured eggs, and avocado as the
base. Instead of a drier bready donut, these come out to be more soft and cakey. Try it
out and see how you like it!

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Chocolate Collagen Keto Granola
I can’t tell you how many people I’ve come across who snack on granola every day
thinking it is a healthy choice. Unfortunately, granola is usually made with inflammatory
grains, sweeteners, and is definitely not keto friendly.

What puts this granola in the keto snacks category is that it is made with coconut flakes,
sunflower seeds, and pumpkin seeds. With the addition of chocolate bone broth protein
and some grass-fed butter, it becomes a much better alternative.

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Ketogenic Lifestyle Program
If you are new to a ketogenic lifestyle or need a comprehensive ketogenic resource, I
have created my own Navigating the Ketogenic Diet online course. It is a resource full of
information that can be used for a lifetime.

It includes a grocery list, meal plan, and plenty of ketogenic friendly recipes like the keto
side dishes listed here.

Additionally, you will find a library of videos and advanced tips to maximize the extensive
benefits of embracing this lifestyle. Check it out by clicking on the picture below!

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Sources for this Article include
1. UW Health: Nutritional Management of Low Blood Sugar without Diabetes
(Postprandial Syndrome and Reactive Hypoglycemia) (LINK)
2. Raygan F, Bahmani F, Kouchaki E, et al. Comparative effects of
carbohydrate versus fat restriction on metabolic profiles, biomarkers of
inflammation and oxidative stress in overweight patients with Type 2 diabetic
and coronary heart disease: A randomized clinical trial. ARYA Atheroscler.
2016;12(6):266-273. PMID: 28607566
3. Steckhan N, Hohmann CD, Kessler C, Dobos G, Michalsen A, Cramer H.
Effects of different dietary approaches on inflammatory markers in patients
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with metabolic syndrome: A systematic review and meta-analysis. Nutrition.
2016;32(3):338-48. PMID: 26706026
4. Miller VJ, Villamena FA, Volek JS. Nutritional Ketosis and Mitohormesis:
Potential Implications for Mitochondrial Function and Human Health. J Nutr
Metab. 2018;2018:5157645. PMID:29607218
5. Horne BD, May HT, Anderson JL, et al. Usefulness of routine periodic fasting
to lower risk of coronary artery disease in patients undergoing coronary
angiography. Am J Cardiol. 2008;102(7):814-819. PMID: 18805103

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