This is why I developed Ketotarian, which marries the best of conventional ketogenic diets with the best of plant-based diets—it’s a ketogenic diet with a plant-based twist. But it’s not just for keto-leaning vegetarians. This is truly a ketogenic diet for everyone. Avoid the pitfalls of traditional keto diets (too much meat and dairy), while making keto available (finally!) to those who choose to eat a more plant-based diet, and simultaneously avoiding the pitfalls of conventional vegan and vegetarian diets (too many carbs).
This may sound great, but how do you start? When the conventional and most easily accessible diet in our current culture is disturbingly sugar-laden (even so-called healthy foods can be hidden vessels for sugar), “going keto” can be confusing. And it’s not just obvious sugar—your body makes sugar out of carbohydrates by breaking them down into glucose. That means changing your ideas about what constitutes a healthy meal. Good-bye bread, hello healthy fat!
One of the most difficult “meals” to figure out on a ketotarian diet is snack-time, but this is also the perfect time to start transitioning your diet to a lower-carb, higher-fat emphasis. Most traditional snack foods are carb-heavy, so here is your ultimate list of grab-and-go keto-compliant snacks to help you avoid temptation and stay on top of your keto game. These are my favorites, all ketotarian-approved:
Snacks You Can Make
1. Grain-free granola
You don’t need a recipe to make grain-free granola. All you have to do is mix up your favorite nuts, seeds, and shredded coconut, for a boost of protein and healthy fats with each handful. Toss your granola with a drizzle of coconut or avocado oil, spread it on a cookie sheet, and bake it at 350 degrees until it’s golden and crispy (about 20 to 30 minutes). Store it in an airtight container for an anytime snack. Try switching up the flavors with various herbs and spices to discover your favorite combinations.
2. Hard-boiled eggs
The incredible edible egg is a powerhouse of nutrients. Pasture-raised, organic egg yolks contain fat-soluble vitamins A, D, E, and B as well as iron, choline, potassium, and phosphorus, which are all essential for healthy hormones. These vitamins and minerals also increase the bioavailability of healthy fats. Boil a dozen, peel, and keep in the fridge to grab at home or on your way out the door.
3. Fat bombs
It may sound like a nutritional disaster to those uninitiated in the keto lifestyle, but fat bombs are actually delicious, nutrient-dense snacks that taste more like desserts. Their high-fat content means they are rich and taste decadent, leaving you feeling full for longer. Make them with delicious ingredients like almond butter, vanilla, and cacao powder, you can satisfy your sweet tooth without derailing your keto lifestyle. Here’s a chocolate peppermint version, a straight chocolate one, and a mint chocolate chip one.
4. Avocado halves
I’ve never met an avocado I didn’t like. Slice one in half, pull out the pit, and dress it up with some lemon juice, extra virgin olive oil, or a vinegar-based hot sauce. Sprinkle on some sea salt and pepper, and you have a winning snack…or light meal, for that matter! Avocados have loads of clean plant fats, B vitamins, and potassium.
5. Chia seed pudding
Made with coconut milk, chia seeds, and whatever fruit you like, this is a great plant-based fat-loaded breakfast or snack. There are a ton of chia seed pudding recipes online, or just keep it simple: Combine ¼ cup chia seeds with about 1.5 cups of coconut milk. Stir in a few drops of vanilla or other flavoring and a handful of berries, mix it all up, then let it sit for about an hour, or overnight, in the refrigerator.