Everyone is talking about the keto diet right now.

But what exactly is keto?

A ketogenic diet is a way of eating that is high in fat, very low in carbs, and contains moderate amounts of protein. Because of the extremely low carbohydrate content, a keto diet forces your body to fuel itself differently – using fatty acids instead of glucose. Your body turns the fatty acids into ketone bodies, putting you into a metabolic state known as ketosis.

While the ket diet is certainly not for everyone (there is no one-size-fits-all diet!) it’s been used to help with a variety of conditions, such as:

  • Epilepsy
  • Polycystic Ovarian Syndrome (PCOS)
  • Insulin Resistance
  • Cancer
  • Metabolic Syndrome (MetS)
  • Concussion
  • Parkinson’s Disease
  • Type II Diabetes

Please, talk to your primary care provider or a healthcare professional before starting a ketogenic diet!

For those following a keto diet, snacks can be a real challenge. Fruit is too high in sugar, most baked goods are out, and if you don’t plan ahead, it’s hard to get stuff while out on-the-go.

We asked a few nutrition experts in our community what they recommend their keto clients reach for during a snack attack, and here’s what they said.

1. Olives

Nutritionist and Functional Medicine Practitioner, Josh Gitalis, told us why he loves to add olives to meal plans for his keto clients:

“Olives are a smart choice for a snack if you’re looking for a low glycemic index and low glycemic load option. The fat content of olives provides slow-burning energy that will help you feel full and satiated for a long period of time.”

Olives and olive oils are loved all around the world for their health benefits. From providing heart-healthy monounsaturated fat, to phytochemicals like hydroxytyrosol, which has shown the potential to prevent cancer, olives are a great addition to any meal plan.

2. Grain-Free Flax Bread

When people start on a low carb diet, bread is one of the first things to go. But almost all of us grew up eating bread!

Enter: Grain-Free Flax Bread (you can find the recipe in this post).

If you love snacking on a piece of toast with nut butter or avocado, you need this recipe in your life. It takes much less time and skill than regular bread baking and it freezes well so you can prep a few loaves at once.

Holistic Nutritionist, Vanessa Bond, is a huge fan of adding this recipe to her client’s meal plans.

“I find clients typically have a hard time ‘breaking up with bread’ when they first go high-fat-low-carb, so I always recommend the Grain Free Flax Bread for the transition. It’s easy to make, and a great comfort food replacement that helps balance blood sugar.”

Keto diets also tend to be really low in fibre if not carefully planned. Trust us, this bread will keep everything moving.

3. Smoked Salmon & Avocado Yogurt Bowls

Yogurt is a super common snack choice, but one that is almost always packed with sugar. Whether it’s flavoured, topped with fruit, or layered into a parfait, it doesn’t usually fit on a keto meal plan.

Holistic Nutritionist, Laura Wood, loves teaching her clients to kick their sweet tooth and embrace savoury yogurt by trying these Smoked Salmon & Avocado Yogurt Bowls.

“With a ton of healthy fat (hey, avocado and salmon) this option only has 11g of net carbs, is full of other nutrients like Vitamin A, Vitamin C and calcium AND it tastes delicious. For my clients who can’t do dairy, we just sub in unsweetened coconut yogurt and it’s just as good.”

The omega-3 fats in salmon are also an anti-inflammatory powerhouse benefiting your heart, your brain, and your skin.

These yogurt bowls can be layered into jars for an easy grab-and-go snack option that you can store in the fridge at home or at the office.

4. Kale & Mushroom Egg Muffins

Most muffins are cupcakes in disguise, packed with refined carbohydrates that will send your blood sugar on a rollercoaster ride. But not these muffins!

Dietitian, Angela Wallace, helps her clients make better choices by setting them up with low carb, meal prep-friendly options.

“I love recommending the Kale & Mushroom Egg Muffins as a snack. It’s a quick and easy snack and perfect for meal prep. You can even freeze a bunch and use them when you are strapped for time.

The egg muffins are loaded with protein, veggies, and nutrients like vitamin A and iron! What’s not to love?”

Kale & Mushroom Egg Muffins

Time: 40 minutes
Makes: 12 muffins


  • 9 Eggs
  • 2 tbsp Unsweetened Almond Milk
  • 1/2 tsp Sea Salt
  • 1 1/2 tsp Extra Virgin Olive Oil
  • 1/2 Yellow Onion (diced)
  • 1 cup Mushrooms (sliced)
  • 2 Garlic Cloves
  • 2 Cups Kale Leaves (packed and finely sliced)


  1. Preheat oven to 350. Whisk together eggs, almond milk and sea salt in a mixing bowl and set aside.
  2. Heat olive oil in a frying pan over medium heat. Add onion and mushroom and saute for 5 minutes or until onions are translucent.
  3. Add garlic and kale and continue to saute just until kale is wilted. Remove from heat and add to mixing bowl with eggs. Mix well.
  4. Line a muffin tray with liners (parchment paper cups work best). Evenly distribute the egg/kale mixture across the muffin tin leaving some room at the top as the egg will rise. Bake in the oven for 20 minutes.
  5. Remove from oven and let cool before removing the liners. Enjoy!