43 Craving-busting Keto Junk Food Alternatives

Louise
| July 7

It can be tough when cravings strike! Whether they’re triggered by a rough day at work, a stressful situation at home or you simply find yourself missing French fries and your other favorite junk foods.

Fighting against your cravings usually leads to them growing stronger…and that’s definitely a recipe for disaster! The best tactic is to find a healthy way to indulge them. And that’s the reason we’ve put together this list of Keto junk food alternatives.

If you’re looking for a salty, crunchy snack you can eat instead of potato chips, we’ve got you covered. If you have a seriously sweet tooth which is crying out for cookies and candy, we have low-carb alternatives for that too.

And we haven’t forgotten takeout staples like pizza, fries, burgers, tacos and chicken wings, either! No matter which junk food you’re looking for, you’ll find a healthy alternative in our list. So you can get the flavors you crave, without any guilt.

Here are just a few of the Keto Junk Food Alternatives we’ve included:

• Keto Tortilla Chips
• Keto Cinnamon Donut Holes
• Keto Peppermint Cup Fat Bombs
• Keto Curry Candied Bacon
• Keto Coconut Tea Gummies
• Spicy Seasoned Keto Zucchini Fries
• Keto Asian Chicken Wings
• Keto Buffalo Cauliflower Bites

If you click or tap any of the links above, it will instantly take you to the recipe below. Or download the entire list by clicking on the green button below.

Keto Junk Food Alternatives – Salty

Keto Tortilla Chips

– Keto Summit

Ingredients: chia or flax meal, almond flour, Italian seasoning, salt, water.

When you are following a specific eating plan it can be difficult to get crunchy snacks that are not full of carbs, so homemade tortilla chips can be a great snack to try. These ones are easy to make and can be cooked in the microwave or oven, then you can enjoy them with your choice of dip or with salsa or salad. Now finding crunch is not a problem!

Spicy Paleo Beef Jerky

– Paleo Flourish

Ingredients: beef roasting joint, vinegar, cayenne powder, onion powder, garlic powder, gluten-free tamari sauce or coconut aminos, salt, black pepper.

Store-bought beef jerky can be packed with all manner of unhealthy ingredients, so why not try making it yourself so you know it has no ‘nasties’ in it by following this paleo jerky recipe? It keeps well in an airtight container for up to six months, although we doubt it will last that long! When you are preparing the meat, try to remove all the fat before cooking as it goes off really quickly.

Paleo Pork Rinds

– Paleo Flourish

Ingredients: pork skin, salt, spices of choice (suggestion – paleo cajun seasoning).

Pork rinds make the best and tastiest snacks and if you make your own you can control what ingredients you use, making them so much healthier than store-bought ones. You have the choice of what flavorings you use – mild curry flavor is good! And remember that crushed pork rinds can be used as a crispy coating for chicken breast or chops.

Dehydrated Kale Chips

– Paleo Flourish

Ingredients: kale leaves, salt, olive oil.

Kale chips can be a great alternative to potato chips when you are eating healthily and they are quite easy to make. However, they can burn really easily so don’t be tempted to leave them to cook while you do something else! You can make them plain like the ones in this low carb recipe, or simply spice them up with different seasonings for a tasty treat.

AIP Beef Jerky

– Healing Autoimmune

Ingredients: beef roasting joint, apple cider vinegar, onion powder, garlic powder, gluten-free tamari sauce or coconut aminos, salt, turmeric.

If you are lucky enough to have a dehydrator, this great beef jerky could become your snack of choice when you are traveling as it is easy to pack and very portable. It has the Asian flavors of garlic and ginger, rounded off by the coconut aminos which makes the flavor richer. The jerky can be dried to the level you like and with only one gram of carbohydrate per serving this is a really low carb recipe.

Almond Butter Cabbage Chips

– The Nourished Caveman

Photo Credit: Vivica from The Nourished Caveman

Ingredients: almond butter, hemp seeds, fish sauce, garlic, coconut aminos, avocado oil, cabbage leaves.

These amazing cabbage chips are flavored with garlic and have a lovely Asian flavor from the fish sauce and aminos, and these would be great as party food served with a low carb dip. You can also cook these in the oven if you don’t have a dehydrator, and the same recipe can be used to make kale chips as well. These can be stored for up to three days if you have any left!

Baked Cucumber Chips With Salt & Vinegar Flavor

– Low Carb Yum

Photo Credit: Lisa from Low Carb Yum

Ingredients: cucumbers, olive oil or avocado oil, apple cider vinegar, sea salt.

With the rise in popularity of vegetable chips, these delicious low carb cucumber chips are very handy for snacking as they are cheap to make. They can also be useful on a weight loss program as they are low in calories too. It is best to cut the cucumber on a mandolin, but if you don’t have on a potato peeler can be used instead.

Easy Parmesan Crisps – Keto Low Carb Cheese Chips (Contains Dairy)

– Low Carb Yum

Photo Credit: Lisa from Low Carb Yum

Ingredients: Parmesan cheese.

If you have guests coming round and want a tasty, crunchy snack to serve with dips, these keto low carb parmesan chips would be perfect as they only take a few minutes to cook and the recipe couldn’t be any easier! These taste great with guacamole or salsa and can be crumbled over salads and soups to add an extra bit of texture.

Dippable Crispy Cheddar Cheese Chips (Contains Dairy)

– Wicked Stuffed

Photo Credit: Amanda from Wicked Stuffed

Ingredients: cheddar cheese or Mexican blend, sea salt, onion powder, garlic powder, cumin, paprika, chili powder.

This is one of the simplest low carb cheese chip recipes around and the end results are firm enough to scoop up dips and salsa. They are made only with cheese and spices and don’t involve any grains or gluten, but the flavor is so good that these could become your favorite for snacking or at parties. These can be stored in a bag for a few days if you have any left over.

Keto Junk Food Alternatives – Sweet

Keto Cinnamon Donut Holes

– Keto Summit

Ingredients: almond flour, erythritol or stevia, egg, ghee, baking powder, cinnamon, ginger powder.

If you have a slight problem with portion control (like me!) then bite-size donut holes can be a good way to regulate this. These ones have a lovely warming cinnamon and ginger hit and are not too sweet, making them ideal to eat with a good cup of coffee. If you wanted, you could also glaze these little keto beauties and serve them next time friends come round.

Keto Almond Flour Cookies with Lemon Zest

– Keto Summit

Ingredients: almond meal, egg, ghee, stevia, vanilla extract, lemon zest, lemon extract, baking soda.

If like me you miss a cookie with your coffee mid-afternoon, you might find this recipe interesting. These lovely keto cookies are crunchy and crumbly with a wonderful citrus kick from the lemon zest. I have tested this recipe with orange zest and it works well too so you can experiment with flavors. When you take these out of the oven, don’t be surprised if they are soft – they will crisp up as they cool down.

Keto Ginger Coconut Cookies

– Keto Summit

Ingredients: almond meal, coconut flour, coconut flakes, egg, ghee, stevia, vanilla extract, ginger powder, baking soda.

Ginger cookies are a family favorite in our house and we always have some at Christmas time when friends and family come over. These keto cookies have a shortbread look to them and taste wonderfully crumbly and delicious and the ginger gives them a flavor boost. So if you fancy a ginger cookie, why not get the youngest members of the family to give you a hand, then you can all enjoy the results!

Keto Peppermint Cup Fat Bombs

– Keto Summit

Ingredients: coconut butter, coconut oil, peppermint extract, stevia or erythritol, 100% dark chocolate.

Fat bombs can be a great way of snacking healthily on the ketogenic diet as they are low in sugar but high in healthy fats, keeping you going till dinner. These pretty little cups are flavored with peppermint, which is also a great help for indigestion. They would make a lovely gift for a friend or neighbor or a healthy kid’s snack for after school.

Keto Chocolate Fudge

– Keto Summit

Ingredients: 100% dark chocolate, coconut butter, vanilla extract, stevia or erythritol.

These fudge pieces look so delicious and indulgent that it is hard to believe they are dairy free! This is a totally versatile recipe that can be adapted by adding your own ingredients. For example, if you like nuts you can add some chopped pecans for a bit of crunch, or add in some spice such as ginger to pep up the end result. These would make a lovely gift for a friend, or you could just enjoy them yourself!

Spiced Chocolate Covered Pecans

– Keto Summit

Ingredients: pecan halves, 100% dark chocolate, spices (cinnamon, nutmeg, and vanilla salt).

Chocolate-covered nuts presented in a lovely box can be a super present for a friend or neighbor or can be served as impressive keto nibbles at a drinks party. These ones can be spiced with your favorites – try ginger, cinnamon or vanilla. The most important tip here is to watch the nuts carefully as they cook as they can burn quite easily.

Keto Curry Candied Bacon

– Keto Summit

Ingredients: bacon, erythritol, curry powder.

Traditionally, candied bacon involved using brown sugar, so I was delighted to find this keto recipe that tastes just as good but is sugar-free. If you like your bacon with a bit of spice, you can use a strong curry powder or a mild one for the curry flavor without the heat. This makes a great snack for parties or just to keep you going till dinner, just try to limit yourself to two bacon slices!

Keto Coconut Tea Gummies

– Keto Summit

Ingredients: black tea, coconut milk, stevia, gelatin powder.

Gummies are a keto-friendly snack that can be enjoyed by the whole family and can be a useful source of gelatine which can help with joint health and strengthen hair and nails – not only that, they taste so good! These ones are simple to make and you can use whatever tea you prefer. There are several silicon molds on the market now, but it is easier to use an ice cube tray.

Keto Cucumber Lime Gummy Snacks

– Keto Summit

Ingredients: cucumber, fresh mint leaves or mint tea leaves, lime juice, gelatin powder.

When I first saw the ingredients in these little keto gummy snacks, I just thought how refreshing these would be for a hot, summer day. With the cool cucumber, fresh mint and zingy lime, these would be so tasty and could be a good way to encourage even the smallest members of the family to increase their gelatine intake. If you don’t have silicone molds you can use an ice cube tray.

Easy Paleo Strawberry Ice Cream

– Paleo Flourish

Ingredients: fresh strawberries, coconut cream from the top of a refrigerated can of coconut milk, coconut flakes.

Have you been thinking that homemade ice cream is too difficult? Well if I can do it so can you, and I don’t even have an ice cream maker! Recipes like these for dairy-free ice cream can be a great way to introduce healthier eating to your kids as they will not be able to tell the difference, especially if the strawberries are really ripe, as they add in all the sweetness you need without added sugar.

Paleo Strawberries and Cream Collagen Bars

– A Girl Worth Saving

Photo Credit: Kelly from A Girl Worth Saving

Ingredients: dried coconut, raw cashews, dried strawberries, coconut cream, coconut oil, collagen peptides, pure vanilla extract, coconut flour, sea salt.

Everyone likes strawberries and cream, so to have them in a Paleo-friendly snack bar is amazing! The whole family will love these tasty treats. Full of healthy fats and proteins from the nuts, they also have a natural sweetness from the strawberries. The collagen peptides can also help keep your hair and nails strong and can be useful for skin conditions too, so are great for teens and tots alike.

Keto Chocolate Ice Cream And The Ketogenic Cookbook Giveaway

– The Nourished Caveman

Photo Credit: Vivica from The Nourished Caveman

Ingredients: coconut oil, unsweetened almond milk, MCT oil, eggs, egg yolks, vanilla bean or vanilla extract, powdered erythritol or swerve, stevia glycerite, unsweetened cocoa powder, sea salt.

The keto ice cream in this recipe is rich and full of flavor, making it a great dessert option for the whole family. It is a good idea when adding the sweetener to taste the mix often so you don’t over-sweeten because even children can often enjoy this type of dish made a bit less sweet than normal. It is unusual to have salt in a sweet recipe, but it actually sets off the flavor of the chocolate really well.

Keto Junk Food Alternatives – Fast Food

Spicy Seasoned Keto Zucchini Fries

– Keto Summit

Ingredients: zucchinis, coconut flour, onion powder, salt, garlic powder, paprika, chili powder, black pepper.

Perfect with tomato salsa or a good guacamole, these tasty zucchini fries can be a great party food option for your next film or game night. They are reasonably low in carbs and are packed with flavor from the chili powder and paprika. If you are not keen on heat, opt for mild chili powder or just miss it out. These chips are best served right away.

Keto Paprika Lime Green Bean Fries

– Keto Summit

Ingredients: green beans, egg, almond flour or any nut flour, paprika, lime zest, salt, pepper.

These tasty keto fries have a lovely zingy flavor from the lime, complemented by the sweet and smoky taste of the paprika. Although these fries are not meant to be crispy, the nut flour makes a lovely coating making them more satisfying, and they make a wonderful side for burgers or quiches. If you find the coating won’t stick, place the dry ingredients on a dinner plate and roll the beans in it with your hand pressing them down gently.

3-Ingredient Crispy Keto Chicken Thighs

– Keto Summit

Ingredients: chicken thighs (with the skin on), olive oil or avocado oil, salt.

Spring is here so all thoughts can turn to eat chicken thighs, barbecued meat and all things summery! As you know, most coatings for chicken involve some form of breadcrumbs, which are not Keto or AIP-friendly, so using this low carb recipe could be the answer! It simply uses the skin on the thighs as a crispy coating that you can enjoy with a fresh, green salad for a delicious lunch.

Keto Asian Chicken Wings

– Keto Summit

Ingredients: chicken wings with skin on, sesame oil, tamari sauce, ginger powder, white wine vinegar, garlic, sea salt.

With only one gram per serving, these lovely Asian chicken wings are really low in carbs and make a great snack to make for game nights. They have the great Asian flavors of garlic and ginger and the coconut aminos adds richness to the taste. Not only is this a snack packed with protein, but the wings end up with a really crispy skin which is delicious!

Keto Eggplant Burgers

– Keto Summit

Ingredients: ground pork, eggplants, green onions, ginger, gluten-free tamari sauce or coconut aminos, salt, pepper, garlic, sesame oil, vinegar (apple cider, white wine).

The only challenge when making this dish is slicing the eggplant, so once you’ve mastered that, you can make these really easily. Basically, you are using the eggplant as the ‘bun’ for a burger, making these really low in carbohydrates but packed with flavor from the Chinese seasonings. I like to spice things up a bit and add some chili powder to the meat mixture too!

Bifteck Hache (French Hamburgers)

– Paleo Flourish

Ingredients: ghee or coconut oil, onion, ground beef, egg, fresh thyme leaves, salt, pepper, beef stock, parsley.

Not too sure about burgers without buns? Well, why not give these a try and you will realize how good they are. These paleo-friendly burgers have a fabulous sauce to serve with them and are packed with flavor, making them as good as the regular ones. For a slightly mellower taste, you can use a red onion instead of a white one and it is generally better to use the ghee as it adds richness to the flavor.

Keto Cauliflower Pizza

– Keto Summit

Ingredients: cauliflower, almond flour, garlic powder, onion powder, dried oregano, olive oil, egg, tomato, pepperoni, arugula.

Isn’t cauliflower amazing? You can use it like rice, a vegetable on its own, or use it to make a delicious pizza base that avoids all the gluten and carbs that you find in regular pizza bases. This one even cuts like a proper pizza, so even if you are on a diet, you don’t have to miss out. Why not try different toppings too like mushrooms and caramelized red onion!

Mini Zucchini Avocado Burgers

– Paleo Flourish

Ingredients: zucchini, ground beef, avocado, olive or avocado oil, salt.

The overall appearance of these little bites is so impressive that they would make a great dish to serve if you have guests over for a few drinks. Using zucchini instead of buns makes these paleo snacks lighter and less filling, making them a good idea for children too. Simply serve with some mustard and a green side salad for a lovely summer lunch.

Paleo Garlic Chicken Nuggets

– Paleo Flourish

Ingredients: chicken breasts, coconut flour, egg, garlic powder, salt, ghee or coconut oil.

Even the thought of chicken nuggets can make your mouth water, especially when the coating has garlic in it! These are an ideal way to get the kids involved in healthier eating options. This recipe says to fry the nuggets in ghee, but if you do not add any fats at all they can be baked instead. Serve with homemade paleo tomato ketchup and let the whole family enjoy!

Mini Paleo Burgers

– Paleo Flourish

Ingredients: ground beef, mustard, lettuce leaves, salt, avocado oil or coconut oil or ghee, almond flour, baking powder, eggs.

Sometimes when you are following a specific diet you miss things like burgers, but there is no need to go without! Making your own burgers is easy and quick and you can be sure there are no additives in them. These mini burgers are great for a lunch or for a kid’s party as they make perfect paleo finger food and are a great way to encourage children to eat healthily.

Paleo Crispy Garlic Curry Chicken Drumsticks

– Paleo Flourish

Ingredients: chicken drumsticks, salt, curry powder, garlic powder.

Curry and chicken together are such a classic combination. This is a perfect dish to share with others at a get-together or to have for a paleo-friendly meal at home. Children also love drumsticks and you can rest easy knowing that these are so healthy. To make sure the drumsticks are crispy, we advise you dry the raw chicken with a piece of kitchen roll before applying the coating.

Paleo Buffalo Chicken Wings

– Paleo Flourish

Ingredients: chicken wings, coconut flour, cayenne pepper, black pepper, crushed red pepper flakes, paprika, garlic powder, salt, ghee, hot sauce.

These paleo wings are a definite plus for picnics, dinner parties or for an easy kids lunch, and are healthier because they are baked instead of fried. With the heat of the pepper, these wings are delicious! After preparing them, put them back in the refrigerator for 30 minutes and that should help the coating to stick better.

Keto Junk Food Alternatives – Other

Keto Buffalo Cauliflower Bites

– Keto Summit

Ingredients: cauliflower, avocado oil, garlic powder, salt, ghee, hot sauce.

As we can see in loads of keto recipes, cauliflower can take on the flavors of other strong-tasting ingredients like garlic, making these not just about the flavor of the cauliflower. These lovely bites are spicy and make the perfect party food served with any keto dip of your choice. This recipe would also work with broccoli florets if the family just don’t ‘do’ cauliflower!

Slow Cooker Paleo Jerk Chicken

– Paleo Flourish

Ingredients: drumsticks and wings, salt, paprika, cayenne pepper, onion powder, thyme, white pepper, garlic powder, black pepper.

Jerk chicken is very common in Jamaican cuisine, but using a slow cooker makes it just as easy for you to try! The dry rub helps to seal in the flavors and keep the meat moist and juicy, even though you are cooking it for a longer time. Again, the flavor is enhanced if you use cuts like thighs or drumsticks which have been closest to the bones, and these can be sourced quite cheaply too.

Paleo/GF Popcorn Shrimp

– Paleo Flourish

Ingredients: shrimp, eggs, paleo cajun seasoning, coconut flour, coconut oil.

If you are looking for a tasty but healthy snack to serve on game nights or for a simple lunch, why not try this amazing popcorn shrimp! It combines the texture of the crispy coating with the seasoned tender shrimp in little bite-size pieces that can be enjoyed by even your friends and family who aren’t paleo. They might even prefer it this way!

Paleo Chicken and Bacon Sausages

– Paleo Flourish

Ingredients: chicken breasts or ground chicken, bacon, egg, Italian seasoning, garlic powder, onion powder, salt, pepper.

Chicken goes so well with bacon and these little Paleo patties look so good that you will want to make them again and again. Using the seasonings listed here makes the flavor of these sausages absolutely delicious and they will surely become a family favorite. One idea would be to make them into strips and serve with a dip of your choice as party food.

Paleo Cauliflower Crust Pizza with Mushrooms

– Paleo Flourish

Ingredients: cauliflower, almond flour, garlic powder, onion powder, dried oregano, olive oil, egg, salt, ground black pepper, white button mushrooms, arugula.

This recipe gives you a light and delicious paleo pizza base that you can use as a blank canvas for your imagination! You can add a sauce or pesto, some different meats or vegetables – pizzas are a great way to use up any leftovers you find in the fridge. You could also get the kids involved in making their own and decorating it with their favorite toppings.

Vegged Up Paleo Beef Burgers

– Paleo Flourish

Ingredients: ground beef, leeks, parsley, eggs, salt, pepper.

This is a great paleo recipe which can be so versatile, allowing you to add in your own favorite veggies, or whatever you have in the fridge! Instead of leeks, you could add onion or peppers for a more Mediterranean-inspired taste. You can also include fresh herbs like basil, cilantro or parsley, or spice them up with some chili flakes. The choice is yours!

Paleo Mexican Tacos

– Paleo Flourish

Ingredients: ground beef, onion, Roma tomatoes, bell pepper, jalapeno, garlic, cumin powder, paprika, dried oregano, chili powder, salt, pepper, cilantro, coconut oil, lettuce leaves.

Mexican food is usually quite spicy and makes a great warming meal for a chilly day, but if you prefer your food mild just miss out the chili powder. The mixture of spices will give the dish enough flavor without it. This paleo dish can be served in lettuce wraps, or for a more filling meal try serving it over cauliflower rice. If you don’t eat beef, any other ground meat can be used instead.

Paleo Guacamole Burger

– Paleo Flourish

Ingredients: burger/patty (made from pure ground beef, chicken, turkey, pork, etc), egg, guacamole.

It is a good idea to batch-cook homemade burgers and stores them in the freezer because you never know when you will have a ‘what can I eat’ day! Served with the creamy guacamole, these paleo burgers make a wonderful lunch dish, packed with protein to renew your system. These can also be served with a salsa of your choice or just some greens.

Easy Pressure Cooker Shredded Chicken Taco Meat

– Paleo Flourish

Ingredients: chicken breasts, bell peppers, onion, paprika, garlic powder, cumin powder, chili powder, ghee or coconut oil, salt, black pepper.

The chicken in this recipe has a real Asian flavor, thanks to the spices, and can be made as hot as you like by adjusting the amount of chili powder. You can also add different colored peppers to enhance the look of the dish. Shredded chicken is perfect to serve with salads or as a filling for wraps and the pressure cooker cuts your cooking time right down. You can fill it and forget it until the timer is done!

Paleo Chicken Fingers or Tenders

– Paleo Flourish

Ingredients: chicken breasts, coconut flour, curry powder, cumin powder, turmeric powder, garlic powder, salt.

Rather than the ‘reconstituted’ meat used in some chicken fingers, these delicious paleo ones are made with strips of actual chicken breast and are easy to make, so follow this recipe and next time the kids demand chicken nuggets you will know exactly what’s in them! These are flavored with curry spices but you can use whatever spice blend you like – garlic and ginger is a good combination for these.

Low Carb and Keto Junk Food Alternatives

Summer is a season full of warm weather, enjoyable times, and fun food holidays! Whether you are celebrating Memorial Day, National Dairy Month, National Cheesecake Day, or National Junk Food Day, we have you covered! National Junk Food Day falls later in the summer on July 21st, and while on an Atkins plan, it’s okay to enjoy the day and indulge in some tasty snacks. Instead of greasy, calorie-laden food, try these low carb and keto junk food alternatives from Atkins.

Instead of cheese puffs, try Cheese Straws.

This savory snack combines shredded cheddar cheese and grated parmesan in a full flavored, crispy cheese straw. This low carb junk food alternative contains 7.8g protein and only 1.4g net carbs per serving. Pro tip: the dough used in this recipe has to be chilled for at least two hours before baking, so this is an excellent snack to prep the night before and refrigerate overnight.

Instead of French fries, try Zucchini Crisps.

If you’re in the mood for something a little salty, skip the fries and reach for a zucchini instead. Similar to chips, these low carb baked zucchini slices topped with olive oil, salt, black pepper, and parmesan cheese are surprisingly crispy. The crisps contain 2.2g protein and 2.4g net carbs.

Instead of regular brownies, whip up a few Atkins Cuisine Brownies.

The great thing about National Junk Food Day is that you can enjoy both sweet and salty snacks. Luckily, Atkins has a low carb snack that should satisfy your sweet cravings, Atkins Cuisine Brownies. These decadent treats contain unsweetened baking chocolate, heavy cream, and a sugar substitute. One serving contains 5.5g protein and only 2.7g net carbs.

Instead of buttery popcorn, try Savory Popcorn and Nut Mix.

This crunchy junk food alternative will steal the show during your next movie night. Roasted mixed nuts and air-popped popcorn make for a tasty and low carb movie snack. This tasty mix contains 6.2g protein and 6.3g net carbs

Instead of fried chicken, try Bones-To-Be Chicken Wingettes.

Whether you’re trying to enjoy the game or are just in the mood for some chicken wings, these chicken wingettes are an excellent junk food alternative. Cayenne pepper and chili powder infuse these wingettes with tasty flavor and a spicy kick. This recipe packs a protein-powered punch, with 22.4g protein and only 3.4g net carbs.

Instead of a milkshake, try a Chocolate Peanut Butter Smoothie.

The classic American milkshake gets a low carb makeover with this Chocolate Peanut Butter Smoothie recipe. This junk food alternative consists of unsweetened coconut milk, natural creamy peanut butter, cocoa powder, and chocolate whey protein. One serving contains 32.4g protein and 7.2g net carbs.

Instead of greasy potato chips, reach for Crunchy Almond Pretzels.

Our last low carb snack for National Junk Food Day is an everyday classic: Crunchy Almond Pretzels! This tasty snack contains 8.1g protein and 3.5g net carbs. We also recommend serving with your favorite low carb mustard or party dip!

Now that you have your National Junk Food Day recipes, it’s time to spice things up with some new low carb snacks. Don’t forget to check out our other Atkins recipes for even more delicious ways to live a keto and low carb lifestyle.

What is the keto diet, what are its benefits and a list of allowed and prohibited foods

If you want to try a new diet to lose a few pounds, the keto diet is probably the first thing that comes to mind. So how does it work?

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The idea of ​​maintaining a state of ketosis has gained prominence among weight loss enthusiasts ever since celebrities such as Kourtney Kardashian and Halle Berry began touting the keto diet a few years ago, advocating the effectiveness of an extremely high-fat diet (and almost zero carbs).

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Do not self-medicate! In our articles, we collect the latest scientific data and the opinions of authoritative health experts. But remember: only a doctor can diagnose and prescribe treatment.

Key principles of the keto diet

Interest in the keto diet is quite natural, and for several obvious reasons: there are very few other diets that contain large amounts of bacon and cheese on the menu. But simply listing the various ingredients that can and cannot be consumed while on a keto diet does not explain exactly how it works.

The basic principle of the keto diet is to maintain ketosis, a metabolic state that causes your body to use fat as its primary source of energy rather than glucose derived from carbohydrates.

The keto diet, originally designed to help patients fight epilepsy, is supposed to put you in ketosis while eliminating some of the important foods you encounter every day. These are mostly foods that contain sugar and carbohydrates, since they do not allow your metabolism to use fat as its main source of energy.

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Most people think that sugar and carbohydrates are unhealthy foods, but in fact, they can be found in some fairly healthy foods that you will have to completely eliminate from your diet. That’s why nutritionists and medical health experts can be critical of the keto diet, especially since eliminating foods requires a lot of willpower, which can be counter to your needs.

Those who can stick to the keto diet plan will lose weight as a result. But if you know that you just can’t refuse bread or fruit, that’s all right. Stefani Sassos, M.Sc., a certified dietitian at the Research Institute, says the Mediterranean diet or plant-based and meat-based eating plans can also help you lose weight in the long term.

Sassos emphasizes that the keto diet, like all other diets, does not guarantee long-term weight loss (in fact, some people talk about further weight gain). You should also discuss any future dietary changes with your health care provider.

What You Can Eat on a Keto Diet

Get ready to deal with a lot of fat, little protein, and virtually no carbs throughout the day.

Keto dieters stock a lot of meat, seafood, eggs, dairy products, nuts, fats and oils in their refrigerators and pantries, as well as some vegetables that grow above ground.

• Meats: chicken, pork, steak, ground beef, lamb, bacon, turkey, ham and sausage (limited).
• Seafood: salmon, snapper, tuna, halibut, cod, trout, catfish, scallops, crabs, clams, oysters, lobsters, mussels.
• Most fats and oils: egg yolks, butter, coconut oil, olive oil, ghee, lard, avocado oil (and lots of avocados!), mayonnaise.
• High-fat dairy products: heavy cream, soft and hard cheeses, cream cheese and sour cream.
• Vegetable set: cauliflower, cabbage, broccoli, zucchini, green beans, peppers, eggplant, tomatoes, asparagus, cucumbers, onions, mushrooms, spinach, lettuce and olives.
• Most nuts: almonds, peanuts, macadamia, pecans, hazelnuts, walnuts, and their spread (must not contain sugar).
• Various berries: blueberries, blackberries, raspberries.
• Some of your favorite drinks: Unsweetened coffee and black tea can be safely added to your diet, but dry wine, champagne and spirits should be consumed in moderation.
• All spices and some sweeteners: sometimes you can afford some stevia and sucralose.

What Not to Eat on a Keto Diet

This is a pretty exhaustive list, and probably includes some of your favorite foods to avoid: bread, rice, pasta, fruit, corn, potatoes, beans, baked goods , sweets, juice and beer. Basically, you need to avoid most sugar and carbohydrates. Whole grains like oatmeal are also not allowed on the keto diet!

• Almost all fruits: apples, bananas, oranges, grapes, watermelon, peaches, melon, pineapple, cherries, pears, lemons, limes, grapefruits, plums, mangoes and more.
• Most grains: wheat, rice, rye, oats, corn, quinoa, barley, millet, bulgur, amaranth, buckwheat and sprouted grains.
• Carbohydrates: bread and other baked goods, cereal, pasta, rice, corn, oatmeal, crackers, pizza, popcorn, muesli, flour. However, there are some tricks that dieters can take advantage of, such as cheese tortillas.
• Legumes: black and red beans, pinto beans, navy beans, soybeans, peas, chickpeas, lentils.
• Natural sweeteners and sugars: cane sugar, honey, maple syrup, agave syrup, aspartame, saccharin and corn syrup. You will have to settle for alternatives to sugar, including natural substitutes such as musk fruit sweetener.
• Sweets: sweets, chocolates, cakes, muffins, pastries, tarts, pies, ice cream, cookies, pudding and custard. Dieters can purchase alternative desserts, such as keto ice cream, which will not affect blood sugar levels in one serving.
• Vegetable oils: rapeseed oil, soybean oil, grapeseed oil, peanut oil, sesame oil and sunflower oil.
• Alcohol: beer, cider, sweet wines and other alcoholic beverages. If you are going to buy wine, choose only dry. A whole bottle should contain no more than 10 g of sugar.
• Various sauces: ketchup, barbecue sauce, tomato sauce, some salad dressings, and spicy sauces that contain sugar.
• Low-fat dairy products: Skim milk, low-fat mozzarella, low-fat yogurt and low-fat cheese should be replaced with higher-fat alternatives.

If you are tempted to try the keto diet, check with your doctor before embarking on any extreme weight loss plan. While a ketogenic diet can include some healthy foods (we’re talking about broccoli here), many others should be excluded (goodbye bananas and sweet potatoes).

What’s the Differences Between Clean and Dirty Keto?

The popularity of the ketogenic diet has grown significantly over the past few years, and more people are enjoying great health benefits as a result. But with the rise of talk of a high-fat, low-carb, moderate-protein diet that encourages your body to burn fat instead of carbs, there are food products and marketing aimed at keto consumers. As a result, it can be difficult to figure out which foods are best to eat on a keto diet. Fortunately, there is plenty of information on this subject. You may even have heard some of the terms related to this in the keto communities, specifically “clean keto” and “dirty keto”.

The difference between clean and dirty keto

Generally speaking, there are two ways to consume keto: clean keto and dirty keto. The difference between clean and dirty keto is simple. Pure keto is focused on whole, natural foods. Dirty keto is a diet that consists of less wholesome, processed or factory-grown keto-friendly foods and ingredients.

Dirty Keto

Advocates of “dirty” keto (also known as lazy keto) suggest that as long as you use your macronutrients (macros), you can eat whatever you want, including processed foods with preservatives, factory farm meats, diet drinks, and more. (one however you can’t eat more carbs). While it’s true that you can achieve ketosis and weight loss on a dirty keto diet (lazy man’s keto), it doesn’t have the same overall benefits as a clean keto diet because keto dirty foods tend to be high in calories and less nutritious. than “clean” keto foods.

Dirty Keto & #8221; also refers to people who occasionally eat high-carb foods like corn chips or french fries but can still stay in ketosis. People with high metabolic rates can sometimes get away with it. To find out what your carbohydrate threshold is, you need the Bio-Personality Test .

Pure Keto

As we mentioned above, pure keto is a diet of whole, natural foods, ideally organic and sustainably grown. Yes, clean eating requires more cooking, food preparation, and meal plans. But it makes nutrient density and health a priority and is therefore a more sustainable long-term diet; with a focus on delicious, high-quality keto meals made from scratch with organic dairy, grass-fed meats, organic keto-friendly vegetables, and organic eggs. (Find great keto recipes here.)

Why is Dirty Keto popular?

We live in an era of convenience. We want our food to be cooked so it can be quickly accessed and easy to consume, and we often need to eat on the run. We are also addicted to sugary and starchy foods and crave emotional satisfaction from the types of comfort foods we are accustomed to eating, even, and perhaps especially, when starting a keto diet. It is this “eat the pie and eat it” mentality that is exactly what food companies strive for and satisfy. They know that if they create products that taste good, satisfy our cravings, and can be considered keto, people will buy them regardless of the quality of the ingredients, processing, and additives used to create them. So, like any growing food trend, food manufacturers produce products that meet our requirements. Unfortunately, this does not mean that they are really useful for you.

While dirty, processed, or prepackaged foods such as snack bars, cookies, drinks, and so on taste good and are convenient, they are generally not good for you. In fact, eating mostly dirty-keto foods like fast food, junk food (like keto chips and cookies), and highly processed meats and snacks contributes to inflammation and nutrient deficiencies. This can lead to poor recovery from exercise, chronic pain, inflamed joints, autoimmune problems, metabolic problems, and even depression. Just like with the typical American diet, the messy keto diet, our cells don’t fuel properly.

Clean vs Dirty Cheeseburger Example

If you’re not clear on why organic and forage grasses are important differentiators when choosing food, consider this: McDonald’s double cheeseburger without buns would probably fit into your keto macros as it has 21 grams of fat and only 3 grams of net carbs. But the meat is factory grown, which means it can contain antibiotics, hormones, and steroids. Also, it is not as dense as grass-fed beef, which has a completely different fatty acid profile than grain-fed beef. (Grass-fed beef contains five times more omega-3 fatty acids than grain-fed beef and twice as much CLA as grain-fed beef; CLA, or conjugated linoleic acid, is known to protect against cancer, obesity, and diabetes. ) Meanwhile, the melted cheese on the burger has added colors. So while you may be getting your macros, you are getting limited nutrition and micronutrients, as well as unknown nutritional supplements that can affect your overall health.

Why keto sweeteners are not always keto

Then there is the issue of alternative sugars. Many keto-safe packaged goods rely on alternative sweeteners to enhance the flavor. But not all keto-friendly sweeteners are created equal; some are known to cause blood glucose spikes (which can kick you out of ketosis and encourage you to gain weight or bloat), others contain some carbs, and all react differently to various low or no sweeteners. carbohydrates in the body. market. So while these packaged keto cookies may be in your macros, they can also kick you out of ketosis without your knowledge.

Questionable keto packaged goods

Finally, there is no government regulation on what can be called “keto”. The product may contain more carbs than what is right for your macros, or it may contain enough carbs to take all of your macros for the day in one small treat. So, in addition to eating foods that don’t work for you, dirty keto opens up the possibility for you to mistakenly eat too many carbs, which can also put you out of ketosis.

What foods and ingredients are dirty keto?

Dirty keto foods are not strictly packaged foods. In fact, they have a lot in common with the ingredients. Even if you cook at home, you can still use “dirty” ingredients. The following is a list of foods that qualify as “dirty keto” foods:

• Processed oils such as canola oil, vegetable oil, hydrogenated and partially hydrogenated oils and trans fats: these can be found in fast food and prepackaged snack foods. If you’re shopping for keto-friendly snacks, be sure to read the label and check for partially hydrogenated oils and trans fats. Look for snacks made with quality ingredients like coconut oil.
• Processed meats eg deli meats, bacon and hot dogs: farmed meats often high in sodium often contain nitrates. (There are some brands like Applegate Farms, Butcher Box, US Wellness Meats, and Pederson’s that make healthier versions of processed meats and are great alternatives because they’re grass-fed, organic, and free of nitrates and fillers.)
• Fast food: usually contains bad oils, factory-raised meat, unknown ingredients, no food
• Diet soft drinks: True, they do not contain sugar, but contain artificial sweeteners, food coloring and other unknown ingredients.
• Factory Excess Dairy: Some people react to dairy products and some don’t. Even if you don’t have problems digesting dairy, quality matters. Grass-fed, full-fat cottage cheese is a cleaner option than traditional full-fat cottage cheese, thanks to antibiotics and a cow diet (often fed GM corn and soy). The cultivar gives you probiotics that are good for your gut health.
• Keto Doritos and other keto chips cooked in poor quality oils and with sodium
• Roasted Salted Nuts: These are often roasted in poor quality oils and loaded with sodium and other unknown ingredients. Be sure to read the nutrition label.

Can dirty keto sometimes be okay?

The focus of the ketogenic diet should be on real, whole foods. However, there is room for “dirty” keto food, such as when you’re traveling, in a hurry, or just need some convenience. Just make sure you don’t completely rely on dirty keto daily macros , and try to find keto friendly foods and pure keto meals made with more natural, real food based ingredients. Focus on the quality of food as much as possible, and your body will receive more nutrients, even if it is messy. You can find reviews of products we like here .

Which keto foods and ingredients are considered clean?

As we mentioned, a clean keto diet is more sustainable and nutrient dense. And since there are no confusing lists of ingredients to decipher, sticking to a clean diet is also pretty easy compared to a messy keto diet. Below is a list of some clean keto foods:

• Beef/grass-fed dairy and coconut milk (dairy-free vegan)
• Caught / sustainable fish
• eggs
• Healthy fats such as coconut oil, grass-based oil, ghee, olive oil, avocado oil, lard, lard and bacon spread fat
• Low starch vegetables (think zucchini, cauliflower, green beans and leafy greens to start with)
• Berries such as blueberries, blackberries and strawberries in moderation

List of some & #8220; Clean & #8221; Keto Snack Ideas

• Hard boiled eggs
• Nut oils
• Raw nuts (preferably macadamia nuts, walnuts or pecans)
• Seeds (preferably sunflower seeds or pumpkin seeds)
• Coconut oil
• Organic / nitrate free meats and cheeses
• olives
• Avocado sprinkled with Himalayan salt
• Dark chocolate (minimum 85% cocoa)
• homemade fat bombs
• Organic Broth & Bone Broth

Pure Keto Eating Key

Of course, it’s not just convenience that makes people crave packaged foods. This is also a habit. If you’re new to keto and have eaten mostly packaged foods in the past, it’s easier to get your hands on pre-made foods than it is to learn how to eat keto and also cook from scratch (a pure keto requirement). Besides, everyone wants cookies now and then. However, educating yourself about quality (and unhealthy) ingredients and foods, as well as learning how to cook healthy food, is one of the most important investments in your future health.

So don’t deprive yourself of quality nutrients with a dirty keto diet and risk inflammation and poor health. Instead, try to stick to a mostly clean diet. It will feed your cells with healthy fats and nutrient-dense whole foods, keep ketones and blood sugar low, and give you more energy and vitality whether you’re eating keto or not.

Disclaimer: Whether you’re trying to follow the keto diet for weight loss or to mitigate problems associated with diabetes, heart disease, or other conditions, it’s always a good idea to consult with a dietitian or your healthcare professional before making drastic dietary changes.