50 Fast and Delicious Low Carbs Food Snacks27 min estimated reading time

low carb foods snacks

50 Fast and Delicious Low Carbs Food Snacks

If you want to eat low on carbohydrates then it is, of course, important that your snacks, of course, are also. By eating proteins and/or fats in between, you avoid getting hungry and looking for a quick and carbohydrate-rich snack.

In this article, you will not only find what fast and tasty low-carbohydrate snacks are, but also:

  • The benefits of low-carbohydrate eating
  • How you can make quick, low-carbohydrate snacks yourself
  • Which low-carbohydrate snacks you can buy (and where)
  • What you can order in a snack bar

Why snack on low carbohydrates?

There are several reasons for eating low carbohydrate. People live low on carbohydrates to lose weight, for their health or for the combination of these two.

To lose weight you can follow a low carbohydrate diet. The beauty of a low-carbohydrate diet is that you lose 2 to 3 times as fast with it than with a low-fat diet.

healthy-fats-low carbohydrate

With a low-carbohydrate diet, you will eat more fats and proteins. This gives much more satiety than carbohydrates. This makes a low-carbohydrate diet easy to maintain without getting hungry.

Because a low-carbohydrate diet is easy to maintain, you will also achieve better results in the longer term. The chance of a relapse is smaller if you have little or no sense of hunger, you simply do not feel the need to eat more.

Depending on how strict the low-carbohydrate diet is, you will be allowed to eat somewhere between 20 and 150 grams of carbohydrates per day. For the strict forms of the low-carbohydrate diet, you really have to pay close attention to everything you eat in order not to get too many carbohydrates.

The tricky thing is that many foods contain carbohydrates and all those little bits add up. When I look at the average assortment of snacks and snacks in a supermarket, I estimate that 98% is rich in carbohydrates. Sugar, wheat flour and/or starch are present in almost all snacks.

It is important that your snacks and snacks are also low in carbohydrates so as not to inhibit your waste targets.

Another reason to eat low carbohydrate is that of the health benefits. For preventing chronic diseases or managing type 2 diabetes, for example.

With our Western diet, more and more people are getting chronic diseases and disorders. These fall under the umbrella of the metabolic syndrome, which is characterized by too much visceral fat (belly fat around the organs).

Metabolic syndrome 4

Precisely low-carbohydrate food appears to be extremely effective in fighting visceral fat.

Too much visceral fat is also a significant risk factor for the development of type 2 diabetes. Less risk of eating carbohydrates reduces this risk.

Also with regard to the risk of cardiovascular disease, low-carb food is beneficial. For example, by low-carbohydrate eating, you can lower cholesterol and blood pressure.

People with type 2 diabetes can eat low carbohydrates to better manage the disease and maintain better blood glucose and insulin levels stable.

To prevent type 2 diabetes and if you have type 2 diabetes, it is important that the insulin levels do not rise too high.

When you eat, the carbohydrates are broken down into glucose and released into the bloodstream. Insulin is a hormone that the body makes to absorb glucose from the blood.

By eating fewer carbohydrates, less glucose comes into the blood and less insulin is needed. It is, of course, important that not only the main meals are low in carbohydrates, but also the snacks and snacks.

The ‘traditional’ snacks such as those in the supermarket can buy are rich in carbohydrates and also in the only conceivable form; in the form of refined carbohydrates and added sugars. These cause the blood sugars to rise quickly and cause a peak in the production of insulin.

The type of carbohydrates

Some low-carbohydrate snacks and snacks that you will read here contain carbohydrates. However, these are of the healthy type: the slow carbohydrates.


The fact that low-carbohydrate eating is so effective at losing weight is partly due to the fact that your insulin levels can remain low. Insufficient insulin levels ensure that your body will retain and store fat. It is therefore also called the fat storage hormone.

Plate with lots of vegetables

Slow carbohydrates are also called healthy, good or unprocessed carbohydrates. These complex carbohydrates cause the blood glucose to rise less quickly so that less insulin is needed.

How much insulin is needed also has to do with the number of carbohydrates that are eaten. The more you eat the more insulin will be needed to take the glucose.

The counterpart to the good type of slow carbohydrates are the fast carbohydrates. These allow the blood glucose to rise quickly, causing a lot of insulin to be produced. This type of carbohydrates also have multiple names, they are also called refined, bad, unhealthy or simple carbohydrates.

Do you want to lose weight or watch your health then it is good to avoid as much as possible all sources of fast carbohydrates, or at least eat as little as possible. One peppermint can be less harm than a whole pastry even though the carbohydrates of both are quickly absorbed.

Making low-carbohydrate snacks yourself

Making your low-carbohydrate snacks or snacks yourself has a big advantage: you know exactly what you get inside. Only the ingredients that you use without any other junk or unwanted additions. Another advantage is that it will often be a little cheaper than something you buy ready-made.

It also has a disadvantage: it takes you more time. If you have little time then read on for the low-carbohydrate snacks you can buy ready-made.

Below are the low-carbohydrate snacks that you can make quickly;

# 1: a boiled egg

Preparing something yourself does not have to be complicated. In 5 minutes you have the ultimate low-carbohydrate snack ready. Nice for home or on the go.

The beauty of egg is that it is a good source of high-quality proteins and fats which makes you feel satisfied. 1 egg contains only 0.9 grams of carbohydrates.

Do not worry about the cholesterol in eggs. Eggs have been shown to cause no cardiovascular disease (source).

If you have too high cholesterol, the best thing you can do is eat less refined carbohydrates and added sugars.

You can read more about eggs and the abuses related to cholesterol in my article about lowering high cholesterol.

# 2: omelet rolls

Omelette roll

Of course you can also bake an egg instead of cooking.

By baking a thin omelette you can use them as a wrap.

This ‘wrap’ can be filled with, for example, a cream cheese, vegetable or salmon.

Cut into pieces, stick them in and you have a tasty and quick snack for a relaxing evening on the couch.

# 3: cubes of cheese

Cut cubes of your favorite cheese and ready. This can give you some extra flavor by doing them on a stick with, for example, cherry tomatoes, sundried tomato, ginger or cucumber pieces.

# 4: raw vegetables

Raw vegetables can always be used as a snack or to give other snacks some extras. The advantage of raw food is that it Plate with raw vegetables

contains only a few carbohydrates that are also of the healthy slow type.

Raw vegetables contain many dietary fibers, these indigestible carbohydrates give your body no calories.

These fibers fill your stomach so that you automatically eat fewer calories and can easily lose weight.

These fibers are also useful for lowering your cholesterol.

The number of carbohydrates in raw food, per 100 grams:

  • Radish, cucumber, lettuce and cress: 1 gram
  • Celery, green pepper, broccoli and avocado: 2 grams
  • Tomatoes and pickles: 3 grams
  • Cherry tomatoes and pointed pepper: 4 grams
  • Red pepper: 6 grams
  • Red beets and carrots: 7 grams

From raw vegetables such as strips of sweet peppers or cherry tomatoes, you can make tasty snacks by filling them with, for example, hüttenkäse. This provides some proteins and fats that provide satiety,

Hüttenkäse contains only 1.6 grams of carbohydrates per 100 grams and for a cheese type low fat: 3.9 grams per 100 grams making it low in calories (91 kcal / 100 grams).

Or you can wrap a slice of cold meats for some raw vegetables. Gherkins in ham, for example, is such a classic.

By slicing cucumber with a peeler you can cover it with salmon snippets and cottage cheese and your cucumber rolls on.

# 5: peanut butter dip

Peanut butter dip

Peanut butter is extremely rich in fats and proteins, just what you need if you want to eat low on carbohydrates.

The best is to take a peanut butter that is 100% peanuts without additives of palm fat or sugars.

Such peanut butter contains 12 grams of carbohydrates per 100 grams, 48 grams of fat, 26 grams of proteins and 12 grams of fiber.

In the peanut butter, you can dip pieces of raw vegetables such as celery, broccoli, cucumber or paprika.

Because peanut butter is so fat, you automatically stop eating when you have enough.

Peanut butter is unfortunately not favorable for your omega 6 – omega 3 ratio because it is rich in omega 6 fatty acids. If you eat more omega 6 than omega 3, it causes inflammation from which chronic diseases can develop. Do not eat peanut butter too often and ensure that there are enough omega 3 fatty acids in your diet.

A nice alternative to peanut butter is a nut paste (such as walnut paste or almond paste). These are richer in omega 3 fatty acids and contain less omega 6.

# 6: Olives

Olives contain only 0.2 grams of carbohydrates per 100 grams and are a good source of healthy fatty acids. You can buy them filled but you can also fill them yourself. You can fill them with for example feta cheese, pine nuts or tuna.

By making skewers you can go in all directions; a piece of feta cheese, a slice of shallot, sundried tomatoes, a piece of bacon or ham, capers, a slice of courgette, red pepper or anchovies.

# 7: avocado

Avocados contain 9 grams of carbohydrates of which 7 grams consist of fiber and therefore have little influence on blood glucose.

Avocado is the fatty acids. Per 100 grams avocados provide your body with 15 grams of healthy fatty acids. Thanks to these fatty acids, they ensure a satisfied feeling.

You can make a snack or snack of an avocado in different ways. You can simply cut an avocado into strips, but by adding a protein source it will provide more saturation. For example, you can wrap strips of avocado in meat products, for example, in fried bacon is delicious.

Another option for proteins is baking an egg in an avocado. How you do that you can read here.

# 8: courgette pizza

zucchini pizza pieces

Cut zucchini into slices, smear it with some tomato sauce and sprinkle with mozzarella cheese.

Just in the oven until the cheese is melted and your low-carbohydrate pizza snacks are ready.

# 9: taco peppers

taco peppers

Rubbish chopped with taco herbs. Cut peppers into 4 pieces and fill these ‘shells’ with the minced meat.

Add some cheese scraps and bake it for 15 minutes in the oven and you have a festive and low-carbohydrate snack.

# 10: turkey cheese wraps

Take slices of turkey breast and put slices of cheddar cheese on it. Roll up and ready.

turkey cheese wraps

These protein-rich snacks are also easy to take with you to work. Put them in a storage box and store them in the refrigerator.

Cheddar contains only 1.3 grams of carbohydrates per 100 grams and turkey fillet 1 gram.

Possibly you can smear some mayonnaise between the turkey and cheese.

Check the label when buying mayonnaise, you have brands that only contain 1 gram of carbohydrates per 100 grams.

# 11: cheese chips

cheese chips

Turn the oven to 180 degrees and take out the baking sheet. Cover the baking sheet with parchment paper.

Put a tablespoon grater of Parmesan cheese on the baking sheet and turn, with the back of the spoon, a flat circle of the cheese.


Sprinkle with some garlic powder and basil.

5 minutes in the oven, until the edges become golden brown, and you have cheese chips that contain only 2 grams of carbohydrates per 100 grams and that you have your fingers on.

Buy low-carbohydrate snacks

Easiness is human. If you know what to look out for then you can happily buy enough low-carbohydrate snacks and snacks in the supermarket.

# 1: meat products

A few slices of chicken fillet roll around a piece of cucumber and you can again for a few hours.

Unprocessed meat is carbohydrate-free. Unfortunately, this is not the case for meat products, but the quantity is not too bad for most types.

Corn syrup, dextrose and/or potato starch have been added in many processed types of meat. These are carbohydrates of the bad fast type that you should avoid as much as possible. Some meat products contain less than 1 gram of carbohydrates per 100 grams, while others can contain as much as 4 grams or more. Therefore, check the number of carbohydrates on the packaging before you buy.

# 2: low-carb crackers

At many supermarkets, you can buy low-carbohydrate crackers from RAW. You have them in three types: Organic Flax and Herb, Flax Pumpkin, Piquant Tom. Because no use is made of wheat flour, the amount of carbohydrates is low; 12 grams per 100 grams.

By using seeds, seeds and nuts, the crackers are rich in fats and proteins, just what you need if you want to eat low in carbohydrates.

Such crackers are a nice basis for your low-carbohydrate snacks.

# 3: canned tuna

A quick snack? Open a can of tuna and put it on a low-carbohydrate cracker. Put some salt and pepper on it and feast on it. The nice thing is that tuna contains no carbohydrates but high-quality proteins and healthy fatty acids.

You can possibly make a tuna salad by making mayonnaise through the tuna.

# 4: smoked salmon

Some thin slices of smoked salmon on low-carbohydrate crackers and you provide your body with the necessary protein and healthy fatty acids.

Salmon is one of the best omega 3 sources you can eat.

Salmon does not contain carbohydrates.

# 5: fruit

Unless you follow an extremely strict low-carbohydrate diet (20 – 50 grams of carbohydrates per day) there is still room for Berries

fruit in your eating schedule.

Many people tend to remove fruit from the eating schedule if they eat low-carbohydrate because of the sugars. But fruit is important because it supplies your body with the necessary micronutrients; vitamins, minerals, trace elements, antioxidants and phytonutrients (bioactive substances). These micronutrients reduce the risk of diseases and slow down your aging process.

And the amount of carbohydrates in fruit is not that bad and the sugars are not absorbed into the blood quickly. This is due to the fibers in the fruit. These form a gel layer in the stomach and small intestine so that the sugars are slowly released to the blood.

The following fruits are the lowest in carbohydrates:

  • Avocado; 1 gram
  • Lime; 2 grams
  • Lemon; 3 grams
  • Cantaloupe melon and raspberries; 4 grams
  • Coconut and strawberries; 6 grams
  • Peach and nectarines; 7 grams
  • Watermelon, currants, plums, orange, apple; 8 grams

# 6: pure chocolate

The higher the cocoa percentage in chocolate, the less sugar there is. You can buy variants with more than 85% cocoa and raw-pure-chocolade

these contain about 15 grams of carbohydrates per 100 grams.

The variant with 99% even contains only 8 grams of carbohydrates per 100 grams. You should learn to eat this because it will taste bitter in the beginning if you are used to ordinary milk chocolate. Compare it with the step of coffee with sugar and milk to black coffee.

Pure chocolate is especially rich in fatty acids and fiber. In addition, it still contains quite a few proteins and many minerals and antioxidants.

Pure chocolate does contain added sugars so keep it at most a few pieces to satisfy the delicious appetite.

Do not eat white chocolate if you want to eat low in carbohydrates, this is very carbohydrate-rich at 58 grams of carbohydrates per 100 grams. And milk chocolate does not do much better with 55 grams.

# 7: full yogurt

Full yogurt contains 3 grams of carbohydrates, 3 grams of fats and 3 grams of protein per 100 grams. A bowl full of yogurt as a snack will quickly give you a satisfied feeling.

Do not eat low-fat yogurt if you want to eat low in carbohydrates. You need the fats for a satisfied feeling. Low-fat yogurt also contains more carbohydrates and fewer vitamins (the fat-soluble vitamins are mainly in the fat component of dairy).

Yogurt can make you sweeter because there are some pieces of fruit to add or by using a natural sweetener such as stevia.

Do not eat yogurts with a taste, sugars are added to this.

# 8: skyr

Skyr yogurt

If you exercise, you need more protein. You can then eat skyr (Icelandic yogurt) instead of regular yogurt.

Skyr contains 11 grams of protein per 100 grams and 4 grams of carbohydrates and no fat.

Let the skyr variants with a taste but in the supermarket stand, these are not suitable as a low carbohydrate snack because of the added sugars.


# 9: Greek yogurt

Greek yogurt is a perfect snack if you eat low carbohydrate. It is a good source of fats and proteins, is low in carbohydrates and also very healthy.

Some large supermarkets have a huge assortment of Greek yogurt. Unfortunately, this range seems much larger than it actually is.

The main part of this yogurt is ‘yogurt Greek style’; a fake Greek yogurt.

  • This yogurt Greek style contains more carbohydrates and fewer fats and proteins.

If you want to eat a low carbohydrate, you need the real Greek yogurt, which contains 3.5 grams of carbohydrates, 10 grams of fats and 9 grams of protein per 100 grams.

Just take the full Greek yogurt and not the 0% fat varieties.

You need those fats because you eat a few carbohydrates.

# 10: walnuts


A handful of walnuts as a snack is enough to be able to get back to it. Walnut contains 14 grams of carbohydrates per 100 grams. They are a good source of fatty acids, dietary fiber and vegetable proteins.

The beauty of walnuts is that they contain a relatively large amount of omega 3 fatty acids in the form of alpha linoleic acid. Much more than other nuts and are therefore seen as the most healthy note. This is how walnuts reduce LDL cholesterol.

As far as carbohydrates are concerned, the walnut is also the best, followed by hazelnuts (17 grams of carbohydrates / 100 grams) and almonds (22 grams).

Nuts have a blood sugar lowering effect. This is beneficial for weight loss and health.

# 11: Whey protein shake

Whey protein is not just for bodybuilders. For everyone who wants to lose weight, whey protein shakes offer benefits.

Research shows that people lose weight when they include whey protein in a diet that is focused on losing weight. If, in addition, a sport is also done then the weight loss is greater.

A whey shake contains hardly any carbohydrates, can be prepared quickly and is ideal as a snack to satisfy the hunger. A whey shake suppresses the production of the hunger hormone ghrelin for 4 hours.

Online you can also buy ready-to-use whey shakes. These are easy as a snack on the go.

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# 12: cheese pop

This is a popcorn made from nothing but cheese.

This savory carbohydrate-free snack is ideal for an evening of Netflix and is rich in proteins and fats.

# 13: hummus

Hummus is made from vegetable oil and chickpeas and contains only 6 grams of slow carbohydrates per 100 grams. Because chickpeas are rich in proteins, hummus contains about 6 grams of protein per 100 grams.

You can put the hummus on low-carbohydrate crackers or you can use it as a dip for raw vegetables.

# 14: sausage

I would not advise you to eat sausage often. This is because it is often rich in trans fats, saturated fats, salt and E numbers. But sausage is low in carbohydrates and it gives your body the fats and proteins that are needed when you eat low in carbohydrates.

Sometimes glucose syrup or another form of sugar is added. Watch this when you buy sausage, this sausage then contains fast carbohydrates.

# 15: biltong

Biltong is a marinated beef tail which has been air-dried. It contains 3.4 grams of carbohydrates per 100 grams and is extremely rich in protein: 54 grams of protein per 100 grams! Thanks to its high protein content, this snack is a hunger for a long time.

Biltong is a bit like Beef Jerky. Beef Jerky, however, contains much more carbohydrates because sugar is added to it. The variants that they sell at AH and Jumbo contain more than 18 grams of carbohydrates per 100 grams.

# 16: stockfish

Stockfish is the same as Fish Jerky and is dried cod. It does not contain carbohydrates but it does contain a lot of healthy omega 3 fatty acids and high-quality proteins. Per 100 grams, stockfish contains no less than 80 grams of protein.

# 17: pickle

A little bit of sugar has been added to the liquid, but gherkins fit perfectly in a low-carbohydrate diet and are a bite-sized snack.

# 18: soup

Spicy tomato soup is quick to prepare as a snack. Only warm up and ready.

Often, sugar is added to a canned soup. Not something you would expect immediately with soup and certainly something to be reckoned with.

You can, of course, make the tastiest and healthiest soup yourself. If you make a large pan of soup and freeze portions, you will always have fast and low-carbohydrate snacks at hand for the next time.

# 19: coconut chips

If you eat the low carbohydrate, it is important that you replace the carbohydrates with fats as much as possible. That works when you eat coconut chips as a snack.

Per 100 grams coconut chips are good for 47 grams of fat. It contains 14 grams of carbohydrates, but because coconut chips are extremely rich in fiber (30 grams) these carbohydrates are absorbed slowly.

Choose dry-roasted coconut chips to which no sugars have been added.

Coconut chips are also delicious because of the yogurt, cottage cheese or smoothie.

# 20: grilled chicken wings

Chicken wings and chicken legs are low in carbohydrates. Most contain about 2 grams of carbohydrates per 100 grams. Of itself chicken is carbohydrate-free, these 2 grams of carbohydrates come from the sugars that go through the marinade and this amount is manageable.

You can also buy chicken wings that are not yet marinated. You can then season it yourself with a sugar-free marinade before baking, roasting or BBQing.

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Low-carbohydrate snacks from the supermarket

Many supermarkets have an extensive range of ready-to-eat snacks and snacks. I searched out which snacks fit within a low-carbohydrate lifestyle.

snack # 1: shrimp in a garlic marinade

These shrimp in garlic marinade contains less than one gram of carbohydrates per 100 grams.

Shrimps fit within a responsible diet and are a good source of omega 3 fatty acids, high-quality proteins and many vitamins and minerals including vitamin D and zinc.

snack # 2: Serrano ham

This is a Spanish ham that is dried in a traditional way for 12 to 18 months. The result is a low-carbohydrate snack that is easy to combine with tomatoes, olives or a piece of Cavaillon melon.

There are only 0.1 grams of carbohydrates in Serrano ham per 100 grams. This is only a pittance compared to shoulder ham (5 grams) which has additives such as glucose syrup, dextrose and potato starch.

snack # 3: salmon rolls with cream cheese

salmon rolls with cream cheese

Ready-to-eat for sale in many supermarkets are these salmon rolls.

Of course, you can also make this snack yourself, but it is sometimes also very easy and quick.

This snack contains 5 grams of carbohydrates per 100 grams, 18 grams of fats and 14 grams of protein.

Keep in mind that there are 3 grams of sugar per 100 grams in this snack.


snack # 4: bacon rolls with cream cheese

These bacon rolls contain only 1 gram of carbohydrates per 100 grams. Thanks to the combination of bacon and cream cheese, this snack gives a lot of fats (28 grams per 100 grams) so that you quickly feel satiated.

It is often said that bacon is unhealthy because of the saturated fatty acids but what is more worrying is the amount of omega 6 fatty acids in bacon.

Bacon is very rich in omega 6 fatty acids (4500 mg per 100 grams) which can cause inflammation because this upset the omega 6: omega 3 balance.

Do not eat bacon too often and ensure that there are enough omega 3 fatty acids in your diet.

snack # 5: spicy meatballs

These meatballs contain only 4 grams of carbohydrates per 100 grams. What is pretty little for meatballs, they often contain 8 grams of carbohydrates through the use of wheat flour.

The carbohydrates in these meatballs are fast carbohydrates (wheat flour, wheat flour, potato starch, sugar), keep this in mind by eating modest portions.

snack # 6: Spianata Romana with cream cheese

This snack is made from cream cheese with pepper wrapped with dried sausage. Nice as a snack or with a drink.

This snack does contain sugar and dextrose. Fortunately, that is only a little bit; 1.5 grams per 100 grams.

snack # 7: The Vegetarian Butcher Bratwurst

Just enough of all that meat? This vegetarian bratwurst is low in carbohydrates: 2.7 grams per 100 grams.

This bratwurst contains many proteins: 14 grams per 100 grams and also the necessary fats: 9 grams per 100 grams.

This snack can be stored in the freezer and can be baked in coconut oil or butter.

If you buy vegetarian meat substitutes always check the packaging for the carbohydrates.

Vegetarian meat substitutes can contain a lot of carbohydrates through the use of wheat flour, breadcrumbs, starches and sugars.

snack # 8: Calabrian Hot Chili Peppers Filled with Tuna

PeperonciniHow nice did you want it?

Completely carbohydrate-free, fast, tasty and also healthy.

The combination of hot chili peppers and tuna provide your body with the necessary healthy fatty acids.


snack # 9: Baked almonds with sea salt

Only 2 grams of carbohydrates per 100 grams and 57 grams of fat and 25 grams of protein.

Ideal for a low-carbohydrate diet.

Nice to put on the table with some cubes of cheese and slices of sausage.


snack # 10: sleeve sticks a dry sausage

Only 1 gram of carbohydrates because there is a little bit of sugar in these sausages.

These sausages are an excellent source of protein (33 grams) and fats (40 grams).

A few of these sticks as snacks on the go and you can again.

snack # 11: Nibbling

This snack is made by baking bacon with rind, creating a kind of crunchy chips. Only 0.1 grams of carbohydrates per 100 grams, 55 grams of protein and 39 grams of fat.

A low-carbohydrate alternative to regular potato chips. Keep in mind that this nibble bacon is rich in omega 6 fatty acids


snack # 12: Cherry tomatoes in a handy bucket

Cherry tomatoes in a handy bucket. Put them near the fridge so that you can grab something healthy if you get a little appetite. Also nice with a scoop of mozzarella on a pin.

snack # 13: Chia Pods Vanilla

This snack also works well as a dessert and contains only 5 grams of carbohydrates per 100 grams. It is made by letting chia seeds in water. Chia seed can absorb up to 10 times its own weight in moisture. Because of this a chia seed jelly that does fill the stomach well but hardly contains calories.

If you eat low carbohydrate then it is good to pay attention to your fiber. Nutrition with carbohydrates is also the diet with dietary fiber and you do need it for the healthy keeping of your digestion and bowel movements.

Chia seed contains no less than 34 grams of fiber per 100 grams, making it a nice addition to a low-carbohydrate diet. You can also do a tablespoon of chia seed by the (Greek) yogurt, for example.

Another superfood rich in fiber is linseed.

snack # 14: soybeans with coarse sea salt

These are freshly inlaid soybeans with coarse sea salt. These beans are blanched so you can eat them.

Per 100 grams these beans contain 10 grams of carbohydrates. These are the healthy slow carbohydrates. It also contains 5 grams of fiber which is beneficial if you want to fall off.

Soybeans are also a good source of vegetable protein with as much as 11 grams per 100 grams.


snack # 15: John West Light lunch Mexican style

John West Light lunch Mexican style

Tuna with spiced tomato dressing with beans, red peppers and corn for when you have a big appetite and little time. Open the can, stir and ready.

It contains 13.4 grams of carbohydrates per 100 grams in which the beans have a large share. These are slow carbohydrates. Unfortunately, 2.7 grams of sugar was added to this snack.

The tuna and beans give you 9.7 grams of protein per 100 grams and the tuna provides the necessary healthy omega 3 fatty acids.


snack # 16: NatureCrops tomato soup with quinoa

If you eat the low carbohydrate, your insulin goes down. Your sodium also goes down with the decrease of your insulin. This is NatureCrops tomato soup with quinoa

drained via the urine so that you have to urinate a lot if you start eating low on carbohydrate.

However, you do need sodium for your fluid balance. If your sodium is too low, you will suffer from headaches and you may start to feel light in your head. It is therefore important that you include enough sodium in your eating schedule if you eat low carbohydrate. If you have a headache or feel dizzy then it is, of course, difficult to keep on eating low on carbohydrate.

Eating soup or broth is a good way to ensure that you get enough sodium (salt) inside. These bags of instant soup from NatureCrops are interesting because there is also some quinoa in it. This gives your body some slow carbohydrates so that you get some energy again.

Per 100 milliliters, this soup contains 4.4 grams of carbohydrates.

Also, do not be afraid to use salt if you prepare food based on unprocessed food. Health organizations try to scare you unjustly for salt.

You need the salt for your moisture balance and it gives flavor to your food. If you eat a lot of processed food, you should pay attention to your salt because it is used in many foods. Ideally, you eat 7.5 to 17.5 grams of salt per day.

Of course, you can also make your soups yourself, but it is delicious and healthy. If you buy ready-to-eat soup, check the ingredients for sugar. Often sugar is added to the soup.

Low-carbohydrate snacks from the fast-food chain

I often get the question what you should take in the fast food restaurant if you want to eat low on carbohydrates.

Fastfood chain food

If you know me a bit then you know that I am not in favor of fast food. To briefly summarize: trans fats, omega 6 fatty acids and refined carbohydrates. Few nutrients (empty calories) and then the possibility that your food is made in old and oxidized deep-frying fat.

Anyway, everyone knows that you should not be at the fast-food chain for your health. Sometimes it’s just as convenient or just a bit of a fat bite. And then you still have those social situations that you end up in a fast food restaurant, because the rest of the group would like to eat there, for example.

Fortunately, you have the opportunity to eat low carbohydrate in the fast food restaurant. You do not have to sabotage your waste goals in any case.

What you should never take if you want to eat low carbohydrates is French fries. French fries are very rich in starch and these carbohydrates are converted to glucose much faster than cooked potatoes. This is due to the frying of the potatoes.

Instead of eating fries you can ask for (extra) raw vegetables or a salad.

You depend on meat, fish or egg. This gives you proteins and fats. If the fast food restaurant sells unprocessed meat, such as chicken fillet, pork tenderloin or steak, this is the choice that you have the least amount of carbohydrates.

Your snack on a sandwich does not really work if you want to eat low on carbohydrates. A white roll weighs 50 grams, half of which consists of carbohydrates.

If you want a sauce, choose the best for mayonnaise. This is often carbohydrate-free or at least low in carbohydrates. A great deal of sugar will always be added to each other sauce.

Some fast food restaurants also have fish on the menu. The best is natural unprocessed fish.

farmers omelet

Fortunately, more and more fast food restaurants are taking part in the trend of healthy and low-carbohydrate eating. So you can order a (fresh) soup or a (meal) salad with more and more snack bars.

Another option is a farmers omelet or a bouncer (ham cheese). By ordering this without bread and with extra raw vegetables you keep the low carbohydrate.


A last word to think about

Sometimes when we think of snacks, we automatically think of foods that aren’t very good for us. But snacks can just as easily be part of a healthy way of eating.


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12 Comments Add yours
  1. Hello and I appreciate your thorough and informative article I really had an amazing time reading it. I recently started a great diet. I am trying to loose weight and for now I’ve been doing it quite good. Since I love meat, I can see that what stands out from you list is bacon rolls with cream cheese.

    Never knew that had so low carbs in them. This is really a good news :). I will definitely implement that and also your other examples.

    Thank you. You are going on my bookmarks.


    1. Hi Strahinja,

      cutting down on carbs will help you to improve your health and lower your weight/fat %.

      Start doing some exercise. Did you know that having a 20 minute bicycle ride or a walk before breakfast will increase you metabolism? Drink regular a glass of cold water also having a shower with  20 secondes cold alternate it with 10 secondes hot in the morning increase your metabolism.


  2. Following a low-carb diet is essential for blood sugar control, insulin sensitivity, a healthy weight, and metabolic syndrome and diabetes prevention. It’s also important to monitor carb consumption because it increase inflammation and the chance of becoming chronically ill. 

    So much of our food supply in the US is processed, refined, and GMO, not exactly a recipe for vibrant health. I enjoyed reading your snack ideas. I’m going to try the egg wraps. I especially like that they’re both easy and quick to make, without sacrificing flavor and nutrition.  Chocolate and walnuts are two of my favorites. 

    Thanks for these awesome ideas!

    1. Hi Holly,

      yes your so right about Metabolic health. It’s what keeps us out of the hospital. Enjoy some of the snacks.

      Did you know that now these days in the US people eat almost double the number of Carbs compare to 40 years ago?

  3. Hello Tommy, 

    I will love to have a taste of those turkey cheese wraps they must be so tasty to the buds!

    To live a healthy life we must eat right and here you have given us a long list of healthy and affordable snacks and foods that can help prevent chronic diseases. 

    Not only eating right but also going for regular medical check -ups to maintain and ascertain a healthy status.

    Health is wealth.

    1. Hi Kabirat,

      yes health provide wealth, because if your healthy then no doctor bill so that saves already a lot plus the quality of life will be much better.

      Enjoy trying out some of the snacks.

  4. Hi Tommy, I’m pleased to have found your interesting post about low carbohydrate foods.  I find the differences between the types of carbohydrates can be a little confusing until one gets a good grasp on the subject.

    As I’m currently attempting to lose weight by eating only carbohydrates and vegetables, I was pleased to find your post online.

    Being a little on lazy side, for my lunch I frequently make a boiled egg sandwich, to which I add a small amount of mayonnaise, and wonder just how good or damaging this may be for my health.

    One thing about eggs is that some years ago doctors advised to restrict intake of eggs in a diet to 3 only per week.  Hopefully that is not the case now as an egg a day has become part of my diet.

    I see that you mention cheese as one of the low carbohydrates.  I always think of cheese as being fattening and avoid eating it as much as I can.  Of course, I do eat a small amount of cheese each week.  It seems hard to avoid doing that.

    Peanut butter is another farourite food in my diet, so I’m pleased to see that you have it listed as a low carbohydrate food.

    I’m really enjoying reading your post Tommy, and will refer to it frequently as I can see it offers significant help to me, and no doubt others who require a similar diet.

    1. Hi Valerie-Joy,

      I will start my answer with a link to another article; https://ourhealthandwellness.c… where you can read about the Myths about nutrition. Then also regarding your change in food habits I would suggest cut down on Carbs and have more protein rich food. Carbohydrates spike your insulin what makes people feel to eat again.



      Check out these 2 links regarding carbohydrates.

      Have a great day


  5. Tommy, thanks for sharing this very, very comprehensive list of delicious low carb snacks.   Honestly, when you started out with boiled eggs – which I hate, I was concerned this would be a typical diet list- full of foods that I hate so much that I would never be able to maintain the eating plan for more than a day or two.   Yet, your list of low carb snack foods just kept getting better and better.  Granted, you were sharing snacks.  Yet, I am thinking that many of these items can be incorporated into meals also.  

    I am currently dating someone that has Type 2 diabetes.   He definitely has challenges with visceral fat.   Your explanation of the benefits of a low carbohydrate diet makes a lot of sense.   It encourages me that I can assist him in managing his diabetes without making him feel like he is being deprived of this ability to enjoy food.     Even better, the vast majority of things that you had on your list of snacks sounded delicious to me.    I’m glad I found your website.  Thanks.  

    1. Hi Sondra,

      glad you enjoy some of the snacks on my list. Next year I will also start with a YouTube channel and there I will show many of the the recipes with help of my dear friend and client who is a great chef and owner of a couple of restaurants. Regarding  your BF with diabetes 2 check out my article : https://ourhealthandwellness.c… it’s about diabetes 2 and how change of eating have a big impact 

      Have a great day


  6. The importance of healthy eating cannot be overemphasized. I really found this post interesting to read and I enjoyed every bit of it. I’ve been trying to cut down on my carbohydrate intake for sometime now, and most times I run out of ideas. Now I have all these amazing options of snacks to choose from. I hope to personally prepare and try them out.

    Thank you for sharing this.

    1. Hi Eohia,

      Glad to hear that you already busy taking control on your food intake. Did you know that in the US people are eating now these days almost double the amount of Carbs compare to 40 years ago?

      check out this article also; https://ourhealthandwellness.c

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