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| Need Satisfying Atkins Snacks? We've Got 26 Ideas Just for You! |
If you're struggling to get through the afternoon on your ketogenic diet, without a snack, you honestly don't have to.
Dr. Atkins always encouraged readers to eat whenever hungry.
You still need to keep insulin low, so these snacks are only for times when you really, really need one: here are 26 tasty Atkins snacks to help you feel satisfied and content until your next meal.
From the very start, Dr. Atkins referred to his low-carb diet plan as "The Revolutionary Never-Hungry No-Limit Steak-and-Salad-Plus Diet".
He told us that as long as we kept our carbs ultra-low and avoided high-carb foods, we could eat to our heart's content and still lose weight.
With no limit on meat and fat, restricting only carbohydrates stabilizes blood sugar, eliminates hunger and cravings, and keeps you from feeling deprived.
But let's be honest with ourselves for just a moment.
What a non-dieting overweight or obese individual considers snacking and what Dr. Atkins meant by snacking isn't necessarily the same thing.
In fact, all of the sample menus in all of his books, including the questionable 2002 version, only show a single, small snack per day. While snacking was encouraged in the text, sample menus didn't reflect snacking to the same degree that a non-dieter might be used to eating today.
It was only after the Atkins Nutritionals, Inc. folks purchased the Atkins name and wanted to sell shakes and bars, along with other low-carb products in 2004, that snacking was increased to include two or more snacks per day.
Realistically, a snack is something you eat instead of a meal or when your meal is going to be delayed and you won't be able to eat at the time your body is used to refueling. It can be:
You don't have to sit around at a party or family gathering watching others eat. But you do need to stay aware of portion sizes and how much food you're eating on a daily basis.
If you allow yourself to get painfully hungry, or to feel deprived, you'll be more likely to quit and go back to high-carb eating. Hunger is only sustainable short-term. And eating a small low-carb snack is much better than abandoning the program all-together.
On the other hand, low-carb snacks are not mandatory.
They are optional and to be used with care and discretion. Stay realistic. If you're busy and don't have time to eat a full meal, a snack is a wonderful way to solve the problem. It can also give you a mental boost that can help you stay on plan.
So, with that in mind, here are 26 of the most satisfying low-carb snacks that I used to eat, or currently eat, myself:
A platter of vegetables is probably the wrong way to describe a bite to eat, except it's extremely convenient to have a few raw or slightly cooked, chilled vegetables already prepared to grab and serve.
While carrots and celery are typical diet foods you'll find on low-calorie diets, Dr. Atkins encouraged you to go beyond the ordinary, especially if you're on Induction or doing Atkins 40.
Stuffing your celery with pimento-spiked cream cheese comes pretty close to the real thing, especially if you add a little bit of the water the pimentos are packed in.
By accident, in 2007, I discovered that using plain cream cheese and topping it with a strip of sugar-free peanut butter takes plain celery to a whole new level of satisfaction.
If you love Mexican Food, guacamole is still on the menu, but you'll have to switch out the carby tortilla chips for:
Guacamole can be made using your favorite recipe, but if you don't have one, here's mine:
The salsa can be either the fresh type or jarred variety. It adds a nice touch to the guacamole, but I rarely use it anymore because hubby likes his guacamole plain.
On Mother's Day, my oldest son made his guacamole using some chopped seedless tomato, green onion, cilantro, and garlic. The cilantro really gave it a nice flavor, so I'm going to try that the next time I make this.
You could also stir-fry the squares in a hot skillet, as if they were bacon ends.
While I haven't officially done that myself, I cook bacon ends that way all the time. Since the squares are smaller than actual bacon ends, they might curl up, though.
I ate this a lot when doing Atkins 2002, but it would also be fine if you are past Induction on Atkins 72. The salsa would be part of your vegetables for the day.
If you want to make up several slices at one time, store the cooked crackers in an air-tight container to keep them crisp.
The cheese will puff up as it cooks in the microwave and become more crunchy as they cool down. I cooked mine only long enough to puff, so the cheese would stay orange, without allowing them to turn brown. They tasted burnt to me once they brown.
Our salsa recipe can be found here.
This is one of my favorite snacks.
You just slice your dry salami, and then cut sliced cheddar cheese into squares to fit the salami round. Pepper-jack cheese, or any hard, aged cheese will also work. I just use what I have at the time.
If you're doing a vegetarian version of Atkins, simply sub out the salami for zucchini or cucumber rounds. Anything that's flat will do.
Serving this with crackers is traditional, but you really don't need the crackers. Just stack the salami and cheese -- and eat!
This is my favorite way to eat hard-boiled eggs. The low-carb honey mustard sauce takes away the dryness of the eggs:
If you're having trouble getting through Atkins Induction, a chocolate protein shake in the afternoon or evening can really hit the spot. In fact, if you're a vegetarian, protein shakes on Atkins is a must-have.
If you're on Phase 2, you'll want to pay attention to the amount of protein powder you use, so you don't go over the amount of protein you need for the day.
While it's pretty difficult to over-consume meat, a two-scoop protein shake can provide up to 40 or 50 grams of protein when used as a snack instead of a meal replacement.
If you just need something to tide you over, rather than boost your protein requirement, a vanilla smoothie might be a better fit.
The only difference between a smoothie and a protein shake is the protein powder you use.
A smoothie doesn't usually have any protein powder added, so it's a nice choice for a snack.
Our post on Meal Replacement Shakes and Flavored Sodas includes a recipe for a basic protein shake with 5 of my favorite variations.
You'll also get a list of other flavorings you can combine to make your own unique shakes and drinks. That post also includes recipes for making a Crystal Light slushy, mock Root Beer float, and unique diet sodas.
If you have an American Harvest Snackmaster Pro, or another brand that allows you to control the temperature, making your own beef jerky is a breeze.
Just soak strips of beef overnight in a sugar-free, low-carb teriyaki sauce, lay them on the dehydrator, set the temperature to 145 degrees (for safety), and let the dehydrator do the rest of the work.
While you can do the same thing in the oven, with a foil-covered drip pan underneath the beef strips, I've never tried to make beef jerky that way myself, so I don't really know how difficult it is to get the proper dryness.
Homemade jerky is a bit more tricky than the store-purchased kind because if you don't dry it enough, the jerky will mold, even in an air-tight container.
Another great snack if you're a vegetarian or having a busy day, this snack is quick and easy to throw together and eat while you're doing other things, especially if the berries are already washed and prepared. If you can't do berries yet, chopped tomatoes folded into the cheese also makes a nice snack.
If you're on one of the many Atkins Induction plans, tuna salad is a great fix for the munchies. I'm guessing that chicken salad will work in the same way, especially if you use high-protein chicken breast mixed with the mayo.
To take plain salad to the next level, think about adding something extra like minced jalapeno, crumbled bacon bits, grated cheese, or even chopped pecans. Green onion and cream cheese also add a nice flavor to meat salads.
In 1972, Atkins recommended sugar-free gelatin for dessert, with or without a spoonful of whipped heavy cream. This was before aspartame hit the market.
In later versions of the diet, Dr. Atkins recommended sugar substitutes that did not include aspartame, but I've honestly never had a problem with it. Non-aspartame gelatin is available online at Amazon, but I've always just used the kind at the grocery store.
Both the prepared type that come in little cups or the dry powdered mixes are fine for an afternoon splurge or dessert.
If you're a purist, you can also make your own sugar-free gelatin using powdered unflavored gelatin, your favorite sweetener, and your favorite flavorings. Use 2 cups of any sugar-free liquid to 1 package of unflavored gelatin, and make as you would the Jello brand.
One of the things you quickly learn when going low carb is to ditch the whole idea behind having certain foods for breakfast, lunch, or dinner. Salad is definitely one of those foods. I used to eat them quite often for breakfast and whenever I needed something extra to eat in the afternoon.
Try to do something special with this one. Don't just eat lettuce and maybe a tomato. Add:
Deviled eggs will take a bit more work than most of the snacks listed here, but they are worth the extra effort, especially if you add a few nice touches.
While I don't have any tips for getting those eggs to peel easier, except that I watched my son have an easier time when he peeled them under running water as soon as they were cool enough to handle, like the salad above, you'll want to do something more than just mayo and a squeeze of lemon.
Boredom is the kiss of death on Keto, so think about adding in some:
Lunch meat rolls can be made with ham, turkey, chicken, or beef. Whatever lunch meat you like. The stuffing can be as varied as your imagination.
My favorite roll is made by placing a cream cheese log on the short end of a slice of ham, and then rolling the ham around the cream cheese, and securing it with a toothpick. Slice the rolls into 1-inch pieces for easier handling.
Other ideas might be a dill pickle, cheese stick, tuna or chicken salad made with cream cheese, or even some hot peppers.
Remember how a Root Beer Float tasted after the ice cream melted and made the Root Beer all creamy?
That taste is super easy to imitate.
Just combine 2 tablespoons of thick, heavy cream with a can or glass of diet Root Beer, and voila! You have a mock Root Beer Float!
This idea works with a wide variety of diet sodas like orange, strawberry, Dr. Pepper, and even 7-Up.
If sugar-free ice cream is available in your area, you can use a low-carb brand to make a real Root Beer Float. On a hot summer's evening a Root Beer Float will really hit the spot!
Since ice cream is simply frozen cream, you could also freeze scoops of whipped heavy cream and add one to your Root Beer instead of sugar-free ice cream.
Lettuce isn't just for salad. Those luscious green leaves can be used to replace tortillas and even bread. Just layer your sandwich filling down the middle, such as strips of bacon and slices of tomato with a hearty squirt of mayo, and eat it like a taco.
You can also spoon your favorite egg salad, tuna, chicken or ham salad onto one end and roll it all up like a tube.
Not much prep here, except you won't want to eat nuts directly from the jar or bag. It's too easy to mindlessly overeat them.
Make sure that when you get the nuts home, you carefully measure out the quantity needed for a single snack. Try 1 to 2 ounces at most, and place the nuts in zip-lock bags for an easy grab-and-go nibble while your out.
While many dieters like to eat their one-minute muffins with breakfast, don't forget that they also make a hearty, filling pick-me-up later in the day. Flaxmeal is chock full of healthy omega-3 fatty acids, so you won't want to pass these up unless you honestly can't do flaxmeal.
When I used to eat one-minute muffins, I found the golden flaxmeal to taste the best, but some dieters enjoy the earthy flavor of traditional flax. Today, you can also get cold-milled organic ground flaxseeds that are also gluten free.
This is another way to make good use of eggs in your low-carb diet. As long as you have hard-boiled eggs stored in the refrigerator, already peeled, and bacon either left-over from breakfast or made up ahead, this recipe will be faster than caving into your cravings for sweets.
Ingredients:
If you happen to be out of bacon or don't eat meat, you can still enjoy these buttered eggs. Just sprinkle them with some grated cheese while still hot.
When it's cold and raining outside, nothing satisfies better than a steaming cup of hot soup. But soup isn't just for meals. Our:
are great ways to use up your salty chicken broth or keep your sodium intake high enough to avoid leg cramps and the Atkins Flu.
I often bake an entire rack of chicken legs or thighs at a time, then use the leftovers for lunches and snacks. Wings would also work well for this, as would chicken breast if it's not overcooked. Overcooked chicken breast can be salvaged by turning it into chicken salad or tossing it into soup.
But don't settle for just simple baked or grilled chicken.
Take advantage of flavorful marinades, sugar-free teriyaki sauce, and even a good sugar-free barbecue sauce. Hot wings make a great, cold snack when you don't have time to heat them back up. And the same goes for Heroine Chicken Wings or legs as well.
You'd be surprised at how many dishes and meats taste just as good, or even better, the next day right from the refrigerator, without stopping to heat them up.
Strawberries, blueberries, blackberries, and raspberries are all low-sugar fruits and allowed on Atkins.
They come into season at the beginning of the summer. When in season, they can often be found for a reasonable price, and sometimes, even in super large containers, making them even more economical.
Serve them ice cold with a scoop of real whipped cream on top.
For an even more special treat, serve them over a scoop of your favorite sugar-free low-carb ice cream. If you freeze them while they're in season, you can also toss a few berries into your protein shakes and smoothies next winter.
Our favorite brand of low-carb yogurt is Carbmaster, put out by Kroger. These yogurts come in 6-ounce containers, are gluten free, and currently sell for less than 50 cents each. They will only cost you 5 carbs for the whole container.
There are other low-carb brands on the market, 4 carbs each, but the container is smaller and they cost a lot more.
If low carb yogurt isn't available in your area, 6 ounces of the plain, whole-milk, Greek-style yogurt is 7 carbs. Regular whole-milk yogurt is 8 carbs, and the low-fat plain variety is a whopping 12.
Yogurt comes with its own controversy.
In 1999, there was serious questions raised about the carbohydrate content of the finished product because to turn milk or cream into yogurt, the bacteria or culture has to literally eat some, if not all, of the lactose (milk sugar) in the milk.
I, along with many others, counted yogurt at half the carbs (6 carbs per cup) and was never thrown out of ketosis for eating it. Nor did it adversely affect my weight loss back then.
Sugar-free pudding mix available at your local grocery store is a bit carby, due to the starches and thickeners in the mix.
But if you have room for 8 carbs per serving, plus the cream, sugar-free chocolate pudding makes a nice 12-carb snack or dessert.
Just replace the milk called for in the directions with heavy cream or a combination of cream cheese and heavy cream and mix with an electric mixer as if you were using the milk.
The pudding comes out thick, rich, fluffy, and super creamy.
You can also shave off some of those carbs by making a different flavor other than chocolate.
Sugar-free vanilla pudding mix, for example, is only 6 carbs per serving, instead of 8.
There are also brands available online with a lower carb count than what you can find locally. Better Bowls Chocolate Protein Pudding Mix only sets you back 9 carbs with 4 grams of fiber for just the mix itself. If you're doing net carbs, this mix comes to only 5 net carbs instead of 8.
While you can substitute a bit of water for some of the cream when making up these mixes, don't use all almond milk or coconut milk, trying to save carbs. The mixes are formulated to work with the acids and proteins in cow's milk, and those acids and proteins are not in the almond milk or coconut milk.
If you use a milk alternative, the pudding will not thicken up.
Sugar-free cheesecake is a staple low-carb dessert, but like nuts, it comes with a huge calorie wallop, especially when you add a nut crust to the pie. Turning cheesecake into muffins is a simple adaption that will help you to control portion size.
Ingredients:
Cheesecake is gooey and sticky, however, so the non-stick properties of your muffin pan have to be pretty good for this to work well without spraying.
To make the cheesecake super creamy, you'll want to nuke your cream cheese for about 40 seconds in the microwave to soften it. Make sure that you don't have any cold, pea-sized lumps, and then beat with an electric mixer until nice and creamy.
Add your sweetener, egg, sour cream, and vanilla. Beat until smooth, but be careful that you don't overbeat, especially if you're using a store brand that contains xanthan gum because the gum will change the texture of the muffins if overworked.
Pour the cheesecake batter into the papers and then sprinkle with the cinnamon. Bake for 20 minutes. Cheesecake should be set but not dry. It will be similar to a pumpkin pie filling -- jiggly, but still soft.
These taste best when thoroughly chilled.
Without a crust, as made here, these are about 3 carbs each and 200 calories, depending on the type of sweetener you use. A teaspoon of sugar-free jam can be added to the top, if you desire.
I'm going to be honest about how much effort these crackers are. They are more work than the recipe makes it sound.
Part of the reason might have been because I was using a convection toaster oven the last time I tried these, so honestly, I have no idea if a normal electric or gas oven would bake the crackers more evenly. The other reason was the cracker dough should have been rolled much thinner.
What I did was remove the outside crackers as they baked, and then slipped the crackers back into the oven, so the middle crackers would bake more. I had to do this several times, flipping the crackers over individually, so they would bake all the way through.
I tried to make small, mini, round crackers once, by rolling the dough into a small ball and then pressing the crackers down flat with a glass, but that took even longer to do.
So why am I posting the recipe then?
Because these are the only gluten-free cracker I've tried so far that actually tastes like a cracker and snaps like one when you bite into it. I'm sure that with enough practice, I'll be able to get these right.
Almond Thin Ingredients:
Carefully lift up the crackers by using the non-stick foil and place the whole thing on the oven rack. Bake 10 minutes.
The recipe is supposed to make about 48 crackers, but I honestly can't remember how many I got. It was quite a few, but they were so good, that hubby ate most of them within an hour or two.
The entire batch contains 24 carbs and 13 grams of fiber.
Since low carb has no official foods for breakfast, lunch, or dinner, leftovers is what I turn to most of the time for my own snacks and lunches:
Before we moved to Texas, if hubby called at 4 or 5 and said he was going to be several hours late, THEN I would have a snack and make a small dinner when he got home. I never ate the snack and a moderate dinner together on the same night. I always readjusted my calories to fit what was going on.
No matter how you decide to handle snacking, a snack is not a meal. Portion size matters. And how often you eat is also a major concern if you're insulin resistant or leptin resistant. For leptin to communicate appropriately with the brain, there needs to be ample space in between feedings for it to do so.
If you're eating every 2 to 4 hours, insulin won't have time to return to normal levels before you eat again.
The Atkins Diet recommends that you don't go longer than 6 hours without eating at least a snack. But when you crunch the numbers -- say, 6 a.m., 12 noon, and 6 p.m. -- there's no space in there for a lot of snacking.
Eating always causes insulin to rise as food is broken down into glucose and amino acids, so it's always best to just eat when hungry, and don't eat when you're not.
So what about you? Do you snack? And if so, what are your favorite snacks?
Dr. Atkins always encouraged readers to eat whenever hungry.
You still need to keep insulin low, so these snacks are only for times when you really, really need one: here are 26 tasty Atkins snacks to help you feel satisfied and content until your next meal.
He told us that as long as we kept our carbs ultra-low and avoided high-carb foods, we could eat to our heart's content and still lose weight.
With no limit on meat and fat, restricting only carbohydrates stabilizes blood sugar, eliminates hunger and cravings, and keeps you from feeling deprived.
But let's be honest with ourselves for just a moment.
What a non-dieting overweight or obese individual considers snacking and what Dr. Atkins meant by snacking isn't necessarily the same thing.
In fact, all of the sample menus in all of his books, including the questionable 2002 version, only show a single, small snack per day. While snacking was encouraged in the text, sample menus didn't reflect snacking to the same degree that a non-dieter might be used to eating today.
It was only after the Atkins Nutritionals, Inc. folks purchased the Atkins name and wanted to sell shakes and bars, along with other low-carb products in 2004, that snacking was increased to include two or more snacks per day.
Realistically, a snack is something you eat instead of a meal or when your meal is going to be delayed and you won't be able to eat at the time your body is used to refueling. It can be:
- a mini meal
- a meal substitute
- cold or reheatable leftovers
- something you grab and go with
- or a purposely prepared snack food
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| Snacks are not full meals. They just help you make it through to your next one. |
If you allow yourself to get painfully hungry, or to feel deprived, you'll be more likely to quit and go back to high-carb eating. Hunger is only sustainable short-term. And eating a small low-carb snack is much better than abandoning the program all-together.
On the other hand, low-carb snacks are not mandatory.
They are optional and to be used with care and discretion. Stay realistic. If you're busy and don't have time to eat a full meal, a snack is a wonderful way to solve the problem. It can also give you a mental boost that can help you stay on plan.
So, with that in mind, here are 26 of the most satisfying low-carb snacks that I used to eat, or currently eat, myself:
Snack #1: Vegetable Platter with Ranch Dressing or Homemade Dip
A platter of vegetables is probably the wrong way to describe a bite to eat, except it's extremely convenient to have a few raw or slightly cooked, chilled vegetables already prepared to grab and serve.
While carrots and celery are typical diet foods you'll find on low-calorie diets, Dr. Atkins encouraged you to go beyond the ordinary, especially if you're on Induction or doing Atkins 40.
I always seem to bite my tongue when I try to eat raw baby carrots, so I am more likely to reach for:
- cooked baby carrots, chilled
- sliced raw zucchini
- sliced cucumbers or cucumber wedges
- halved or quartered mushrooms
- colorful bell pepper squares or strips
- slightly cooked and chilled broccoli or cauliflower
Served with homemade dressing or a nice bacon-jalapeno dip and those vegetables become a yummy snack that you need to measure out carefully. No mindless eating allowed here, as the carbs will depend on the type of vegetables you choose, as well as how much you eat.
Better to fill your plate than eat from the platter.
Snack #2: Stuffed Celery
Stuffing your celery with pimento-spiked cream cheese comes pretty close to the real thing, especially if you add a little bit of the water the pimentos are packed in.
By accident, in 2007, I discovered that using plain cream cheese and topping it with a strip of sugar-free peanut butter takes plain celery to a whole new level of satisfaction.
Snack #3: Guacamole with Bacon Chips or Pork Rinds
If you love Mexican Food, guacamole is still on the menu, but you'll have to switch out the carby tortilla chips for:
- bacon chips
- pork rinds
- cheese chips
- nuked pepperoni slices
Guacamole can be made using your favorite recipe, but if you don't have one, here's mine:
Guacamole Ingredients:
- 1 large ripe avocado
- squeeze of lime juice
- garlic powder or 2 cloves minced garlic
- seasoning salt, to taste
- seasoned pepper, to taste
- a bit of salsa (optional)
The salsa can be either the fresh type or jarred variety. It adds a nice touch to the guacamole, but I rarely use it anymore because hubby likes his guacamole plain.
On Mother's Day, my oldest son made his guacamole using some chopped seedless tomato, green onion, cilantro, and garlic. The cilantro really gave it a nice flavor, so I'm going to try that the next time I make this.
Bacon Chips Ingredients:
- 1 pound bacon cut into squares
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| Bacon Chips are smaller than bacon ends. |
While I haven't officially done that myself, I cook bacon ends that way all the time. Since the squares are smaller than actual bacon ends, they might curl up, though.
Snack #4: Cheese Crackers with Homemade Salsa
I ate this a lot when doing Atkins 2002, but it would also be fine if you are past Induction on Atkins 72. The salsa would be part of your vegetables for the day.
Cracker Ingredients:
- 1 slice of real American Cheese
If you want to make up several slices at one time, store the cooked crackers in an air-tight container to keep them crisp.
The cheese will puff up as it cooks in the microwave and become more crunchy as they cool down. I cooked mine only long enough to puff, so the cheese would stay orange, without allowing them to turn brown. They tasted burnt to me once they brown.
Our salsa recipe can be found here.
Snack #5: Salami-Cheese Plate
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| Salami and aged cheddar cheese slices are one of my favorite munchies. |
This is one of my favorite snacks.
You just slice your dry salami, and then cut sliced cheddar cheese into squares to fit the salami round. Pepper-jack cheese, or any hard, aged cheese will also work. I just use what I have at the time.
If you're doing a vegetarian version of Atkins, simply sub out the salami for zucchini or cucumber rounds. Anything that's flat will do.
Serving this with crackers is traditional, but you really don't need the crackers. Just stack the salami and cheese -- and eat!
Snack #6: Hard-Boiled Eggs Dipped in Faux Honey Mustard
This is my favorite way to eat hard-boiled eggs. The low-carb honey mustard sauce takes away the dryness of the eggs:
Low-Carb Honey Mustard Ingredients:
- 1/2 cup mayonnaise
- 1 tablespoon spicy brown mustard or Dijon-type
- 1 packet Splenda or other sugar substitute
Snack #7: Protein Shake, Smoothie, or Egg Cream
If you're having trouble getting through Atkins Induction, a chocolate protein shake in the afternoon or evening can really hit the spot. In fact, if you're a vegetarian, protein shakes on Atkins is a must-have.
If you're on Phase 2, you'll want to pay attention to the amount of protein powder you use, so you don't go over the amount of protein you need for the day.
If you just need something to tide you over, rather than boost your protein requirement, a vanilla smoothie might be a better fit.
The only difference between a smoothie and a protein shake is the protein powder you use.
A smoothie doesn't usually have any protein powder added, so it's a nice choice for a snack.
Our post on Meal Replacement Shakes and Flavored Sodas includes a recipe for a basic protein shake with 5 of my favorite variations.
You'll also get a list of other flavorings you can combine to make your own unique shakes and drinks. That post also includes recipes for making a Crystal Light slushy, mock Root Beer float, and unique diet sodas.
Snack #8: Beef Jerky
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| Making your own dried beef jerky is simple if you have a dehydrator with thermostat control. |
If you have an American Harvest Snackmaster Pro, or another brand that allows you to control the temperature, making your own beef jerky is a breeze.
Just soak strips of beef overnight in a sugar-free, low-carb teriyaki sauce, lay them on the dehydrator, set the temperature to 145 degrees (for safety), and let the dehydrator do the rest of the work.
While you can do the same thing in the oven, with a foil-covered drip pan underneath the beef strips, I've never tried to make beef jerky that way myself, so I don't really know how difficult it is to get the proper dryness.
Homemade jerky is a bit more tricky than the store-purchased kind because if you don't dry it enough, the jerky will mold, even in an air-tight container.
Snack #9: Cottage Cheese Mixed with Berries
Another great snack if you're a vegetarian or having a busy day, this snack is quick and easy to throw together and eat while you're doing other things, especially if the berries are already washed and prepared. If you can't do berries yet, chopped tomatoes folded into the cheese also makes a nice snack.
Snack #10: Tuna or Chicken Salad
If you're on one of the many Atkins Induction plans, tuna salad is a great fix for the munchies. I'm guessing that chicken salad will work in the same way, especially if you use high-protein chicken breast mixed with the mayo.
To take plain salad to the next level, think about adding something extra like minced jalapeno, crumbled bacon bits, grated cheese, or even chopped pecans. Green onion and cream cheese also add a nice flavor to meat salads.
For a lower fat version of tuna salad:
Ingredients:- 6 ounce can of water-pack tuna
- 2 tablespoons sour cream
- small dab of spicy brown mustard
- minced jalapeno to taste
Snack #11: Sugar-Free Gelatin
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| Dr. Atkins recommended sugar-free gelatin for a diet treat in 1972. |
In 1972, Atkins recommended sugar-free gelatin for dessert, with or without a spoonful of whipped heavy cream. This was before aspartame hit the market.
In later versions of the diet, Dr. Atkins recommended sugar substitutes that did not include aspartame, but I've honestly never had a problem with it. Non-aspartame gelatin is available online at Amazon, but I've always just used the kind at the grocery store.
Both the prepared type that come in little cups or the dry powdered mixes are fine for an afternoon splurge or dessert.
If you're a purist, you can also make your own sugar-free gelatin using powdered unflavored gelatin, your favorite sweetener, and your favorite flavorings. Use 2 cups of any sugar-free liquid to 1 package of unflavored gelatin, and make as you would the Jello brand.
Snack #12: Lettuce Salad
One of the things you quickly learn when going low carb is to ditch the whole idea behind having certain foods for breakfast, lunch, or dinner. Salad is definitely one of those foods. I used to eat them quite often for breakfast and whenever I needed something extra to eat in the afternoon.
Try to do something special with this one. Don't just eat lettuce and maybe a tomato. Add:
- blue cheese crumbles
- crumbled bacon
- sliced olives
- dried cranberries
- sunflower seeds
- or chopped pecans
Snack #13: Deviled Eggs
Deviled eggs will take a bit more work than most of the snacks listed here, but they are worth the extra effort, especially if you add a few nice touches.
While I don't have any tips for getting those eggs to peel easier, except that I watched my son have an easier time when he peeled them under running water as soon as they were cool enough to handle, like the salad above, you'll want to do something more than just mayo and a squeeze of lemon.
Boredom is the kiss of death on Keto, so think about adding in some:
- spicy horseradish
- green onion
- minced ham
- some baby shrimp
- or chopped olives
Snack #14: Lunch Meat Rolls
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| Ham rolls stuffed with cream cheese can be cut into bite-sized pieces for easier handling. |
Lunch meat rolls can be made with ham, turkey, chicken, or beef. Whatever lunch meat you like. The stuffing can be as varied as your imagination.
My favorite roll is made by placing a cream cheese log on the short end of a slice of ham, and then rolling the ham around the cream cheese, and securing it with a toothpick. Slice the rolls into 1-inch pieces for easier handling.
Other ideas might be a dill pickle, cheese stick, tuna or chicken salad made with cream cheese, or even some hot peppers.
Snack #15: Root Beer Float
Remember how a Root Beer Float tasted after the ice cream melted and made the Root Beer all creamy?
That taste is super easy to imitate.
Just combine 2 tablespoons of thick, heavy cream with a can or glass of diet Root Beer, and voila! You have a mock Root Beer Float!
This idea works with a wide variety of diet sodas like orange, strawberry, Dr. Pepper, and even 7-Up.
If sugar-free ice cream is available in your area, you can use a low-carb brand to make a real Root Beer Float. On a hot summer's evening a Root Beer Float will really hit the spot!
Since ice cream is simply frozen cream, you could also freeze scoops of whipped heavy cream and add one to your Root Beer instead of sugar-free ice cream.
Snack #16: Lettuce Wraps
Lettuce isn't just for salad. Those luscious green leaves can be used to replace tortillas and even bread. Just layer your sandwich filling down the middle, such as strips of bacon and slices of tomato with a hearty squirt of mayo, and eat it like a taco.
You can also spoon your favorite egg salad, tuna, chicken or ham salad onto one end and roll it all up like a tube.
Snack #17: Almonds, Walnuts, Pecans, or Mixed Nuts
Not much prep here, except you won't want to eat nuts directly from the jar or bag. It's too easy to mindlessly overeat them.
Make sure that when you get the nuts home, you carefully measure out the quantity needed for a single snack. Try 1 to 2 ounces at most, and place the nuts in zip-lock bags for an easy grab-and-go nibble while your out.
Snack #18: One-Minute Muffins
While many dieters like to eat their one-minute muffins with breakfast, don't forget that they also make a hearty, filling pick-me-up later in the day. Flaxmeal is chock full of healthy omega-3 fatty acids, so you won't want to pass these up unless you honestly can't do flaxmeal.
When I used to eat one-minute muffins, I found the golden flaxmeal to taste the best, but some dieters enjoy the earthy flavor of traditional flax. Today, you can also get cold-milled organic ground flaxseeds that are also gluten free.
Snack #19: Buttered Hard-Boiled Eggs with Bacon
This is another way to make good use of eggs in your low-carb diet. As long as you have hard-boiled eggs stored in the refrigerator, already peeled, and bacon either left-over from breakfast or made up ahead, this recipe will be faster than caving into your cravings for sweets.
Ingredients:
- 2 peeled hard-boiled eggs
- 2 slices of bacon, crumbled
- 1 tablespoon butter
- salt and pepper to taste
If you happen to be out of bacon or don't eat meat, you can still enjoy these buttered eggs. Just sprinkle them with some grated cheese while still hot.
Snack #20: Piping Hot Soup
When it's cold and raining outside, nothing satisfies better than a steaming cup of hot soup. But soup isn't just for meals. Our:
are great ways to use up your salty chicken broth or keep your sodium intake high enough to avoid leg cramps and the Atkins Flu.
Snack #21: Leftover Baked or Grilled Chicken
I often bake an entire rack of chicken legs or thighs at a time, then use the leftovers for lunches and snacks. Wings would also work well for this, as would chicken breast if it's not overcooked. Overcooked chicken breast can be salvaged by turning it into chicken salad or tossing it into soup.
But don't settle for just simple baked or grilled chicken.
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| Why settle for simple baked chicken when you can enjoy spicy Hot Wings on Atkins? |
Take advantage of flavorful marinades, sugar-free teriyaki sauce, and even a good sugar-free barbecue sauce. Hot wings make a great, cold snack when you don't have time to heat them back up. And the same goes for Heroine Chicken Wings or legs as well.
You'd be surprised at how many dishes and meats taste just as good, or even better, the next day right from the refrigerator, without stopping to heat them up.
Snack #22: Berries with Whipped Cream or Sugar-Free Ice Cream
Strawberries, blueberries, blackberries, and raspberries are all low-sugar fruits and allowed on Atkins.
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| Serving ice cold raspberries over creamy yogurt or sugar-free ice cream. |
Serve them ice cold with a scoop of real whipped cream on top.
For an even more special treat, serve them over a scoop of your favorite sugar-free low-carb ice cream. If you freeze them while they're in season, you can also toss a few berries into your protein shakes and smoothies next winter.
Snack #23: Low-Carb Yogurt
Our favorite brand of low-carb yogurt is Carbmaster, put out by Kroger. These yogurts come in 6-ounce containers, are gluten free, and currently sell for less than 50 cents each. They will only cost you 5 carbs for the whole container.
There are other low-carb brands on the market, 4 carbs each, but the container is smaller and they cost a lot more.
If low carb yogurt isn't available in your area, 6 ounces of the plain, whole-milk, Greek-style yogurt is 7 carbs. Regular whole-milk yogurt is 8 carbs, and the low-fat plain variety is a whopping 12.
Yogurt comes with its own controversy.
In 1999, there was serious questions raised about the carbohydrate content of the finished product because to turn milk or cream into yogurt, the bacteria or culture has to literally eat some, if not all, of the lactose (milk sugar) in the milk.
I, along with many others, counted yogurt at half the carbs (6 carbs per cup) and was never thrown out of ketosis for eating it. Nor did it adversely affect my weight loss back then.
Snack #24: Chocolate or Vanilla Mousse
Sugar-free pudding mix available at your local grocery store is a bit carby, due to the starches and thickeners in the mix.
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| Pudding mixes are more carby than other choices. |
Just replace the milk called for in the directions with heavy cream or a combination of cream cheese and heavy cream and mix with an electric mixer as if you were using the milk.
The pudding comes out thick, rich, fluffy, and super creamy.
You can also shave off some of those carbs by making a different flavor other than chocolate.
Sugar-free vanilla pudding mix, for example, is only 6 carbs per serving, instead of 8.
There are also brands available online with a lower carb count than what you can find locally. Better Bowls Chocolate Protein Pudding Mix only sets you back 9 carbs with 4 grams of fiber for just the mix itself. If you're doing net carbs, this mix comes to only 5 net carbs instead of 8.
While you can substitute a bit of water for some of the cream when making up these mixes, don't use all almond milk or coconut milk, trying to save carbs. The mixes are formulated to work with the acids and proteins in cow's milk, and those acids and proteins are not in the almond milk or coconut milk.
If you use a milk alternative, the pudding will not thicken up.
Snack #25: Crustless Cheesecake Muffins
Sugar-free cheesecake is a staple low-carb dessert, but like nuts, it comes with a huge calorie wallop, especially when you add a nut crust to the pie. Turning cheesecake into muffins is a simple adaption that will help you to control portion size.
Ingredients:
- 16 ounces soft cream cheese
- sweetener equal to 1/2 cup sugar
- 1 egg
- 1/4 cup sour cream
- 1/2 teaspoon vanilla
- ground cinnamon (for topping only)
Cheesecake is gooey and sticky, however, so the non-stick properties of your muffin pan have to be pretty good for this to work well without spraying.
To make the cheesecake super creamy, you'll want to nuke your cream cheese for about 40 seconds in the microwave to soften it. Make sure that you don't have any cold, pea-sized lumps, and then beat with an electric mixer until nice and creamy.
Add your sweetener, egg, sour cream, and vanilla. Beat until smooth, but be careful that you don't overbeat, especially if you're using a store brand that contains xanthan gum because the gum will change the texture of the muffins if overworked.
Pour the cheesecake batter into the papers and then sprinkle with the cinnamon. Bake for 20 minutes. Cheesecake should be set but not dry. It will be similar to a pumpkin pie filling -- jiggly, but still soft.
These taste best when thoroughly chilled.
Without a crust, as made here, these are about 3 carbs each and 200 calories, depending on the type of sweetener you use. A teaspoon of sugar-free jam can be added to the top, if you desire.
Snack #26: Almond Thins (Crackers)
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| Almond Thins are a healthy, low-carb cracker that is also gluten free. |
I'm going to be honest about how much effort these crackers are. They are more work than the recipe makes it sound.
Part of the reason might have been because I was using a convection toaster oven the last time I tried these, so honestly, I have no idea if a normal electric or gas oven would bake the crackers more evenly. The other reason was the cracker dough should have been rolled much thinner.
What I did was remove the outside crackers as they baked, and then slipped the crackers back into the oven, so the middle crackers would bake more. I had to do this several times, flipping the crackers over individually, so they would bake all the way through.
I tried to make small, mini, round crackers once, by rolling the dough into a small ball and then pressing the crackers down flat with a glass, but that took even longer to do.
So why am I posting the recipe then?
Because these are the only gluten-free cracker I've tried so far that actually tastes like a cracker and snaps like one when you bite into it. I'm sure that with enough practice, I'll be able to get these right.
Almond Thin Ingredients:
- 1 cup almond flour or almond meal
- 1 packet sugar substitute
- 1 egg white
- seasonings like onion powder, garlic, salt, sesame seeds
Carefully lift up the crackers by using the non-stick foil and place the whole thing on the oven rack. Bake 10 minutes.
The recipe is supposed to make about 48 crackers, but I honestly can't remember how many I got. It was quite a few, but they were so good, that hubby ate most of them within an hour or two.
The entire batch contains 24 carbs and 13 grams of fiber.
Additional Snack Ideas and Thoughts
Since low carb has no official foods for breakfast, lunch, or dinner, leftovers is what I turn to most of the time for my own snacks and lunches:
- cold meatballs or meat loaf
- salad with leftover meats, cheeses, vegetables
- dill pickle with cheddar cheese cut into sticks
- fast sandwich: 2 slices of cheese and lunch meat in between
- sliced cucumbers with tuna salad for dipping
Before we moved to Texas, if hubby called at 4 or 5 and said he was going to be several hours late, THEN I would have a snack and make a small dinner when he got home. I never ate the snack and a moderate dinner together on the same night. I always readjusted my calories to fit what was going on.
No matter how you decide to handle snacking, a snack is not a meal. Portion size matters. And how often you eat is also a major concern if you're insulin resistant or leptin resistant. For leptin to communicate appropriately with the brain, there needs to be ample space in between feedings for it to do so.
If you're eating every 2 to 4 hours, insulin won't have time to return to normal levels before you eat again.
The Atkins Diet recommends that you don't go longer than 6 hours without eating at least a snack. But when you crunch the numbers -- say, 6 a.m., 12 noon, and 6 p.m. -- there's no space in there for a lot of snacking.
Eating always causes insulin to rise as food is broken down into glucose and amino acids, so it's always best to just eat when hungry, and don't eat when you're not.
So what about you? Do you snack? And if so, what are your favorite snacks?
This is perfect! My husband is a huge snacker, but he has to watch his sodium because of a condition he has. I'll need to figure out how to adapt some of it, but this is a great list. I don't always eat enough at a meal and occasionally need an afternoon snack, so this will be very helpful for me, as well. I love the variety. Thanks for putting it together. Sandy B.
ReplyDeleteYou're welcome. And yeah, low-carb foods are definitely on the salty side.
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