Low-carb pantry staples, part 4 (snack edition)
Low-carb pantry staples, part 4 (snack edition)
Plus, a brain cancer milestone
Hi! Welcome to the final edition of my miniseries on low-carb pantry staples! This edition is a packed — we’re talking all about fun snacks, where to find them, cookie dough bites and tahini bread, plus a brain cancer update (it’s all good things). Get your snack ready- it’s a long one and I hope you stick around to read through. 😉
Low-carb snacks
Snacks can be incredibly tricky, especially when it comes to pantry snacks since they’re often processed foods. Whether your cravings lean toward sweet or salty, I hope this list gives you some ideas for healthier and minimally-processed foods to satisfy your snack cravings.
When my husband Ian and I were first introduced to keto and low-carb eating in 2017, it seemed that the consumer market was just taking off for keto-friendly treats and packaged foods. Today there are so many more options and I love having a multitude of choices for pre-made snacks— many of which are surprisingly tasty and good for you, too.
Here’s a list of crunchies and sweets and flavorful munchies for when those snack cravings hit.
Keep in mind, these are pantry snacks. So while there are plenty of fresh, refrigerated options like cut veggies (or crudités if you’re feeling fancy), fresh berries, yogurts, cheese, dips, etc., this list is dedicated to the true snack cravings: the crunchy, salty, crispy snacks that are typically processed and packaged.
The snack list
Nuts. So many options here! My favorite right now is the Kirkland Signature Roasted Garlic and Herb almonds. It’s a steal at Costco, the seasoning is incredible, and so is the ingredient list. We also keep some Buffalo seasoned almonds on hand as well as other roasted nut varieties. If you have raw nuts, you can also season and roast them to make your own nut mix!
Crunchies. Popcorn and chips don’t have to be completely off limits on a low-carb diet, but I recommend paying extra attention to the portion size and ingredients. Even keto-friendly and low-carb options (like Hilo Life, Wilde Protein and Quest chips) are processed foods and they’re typically made with high-inflammatory oils. A keto label does not mean it is “healthy.” Just something to keep in mind. As for popcorn, I love it homemade and have recently been enjoying Lesser Evil popcorn (just 3 ingredients!) with a sprinkle of truffle salt.
Crackers. Everyone needs a sturdy vessel for favorite dips, and thankfully, there are tasty, low-carb options out there that aren’t full of junk, either! Simple Mills almond flour crackers are a favorite in our house, and I like that they are made with clean ingredients and are low carb(ish). If you’re looking for more keto-friendly options, Flackers is my favorite. You can find it in Rosemary and Sea Salt flavors. The'y’re made with flaxseed and are sturdy and crisp. For a cheesy cracker, Whisps are made with Parmesan and have a good crunch to them.
Pork rinds. Epic and 4505 are both brands that make delicious pork rinds with better-for-you ingredients and lots of flavor options! They’re so good on their own but can also double as breadcrumbs or as a crunchy topping.
Meat sticks and jerky. Tillamook carries a good sugar-free jerky (I sometimes find it at Costco), and I also love Chomps, a meat stick made with grass-fed beef. The smaller-sized sticks, Chomplings, are perfect for kids lunches.
Low sugar or sugar-free treats. For your sweet tooth, there are lots of options these days for healthier cookies and sweet treats. Some of my favorites are Highkey mini chocolate chip cookies, Skinny Dipped dark chocolate squares with caramel, and RipVan wafels, a lower-carb version of stroopwafels. Hu Kitchen’s Hazelnut Butter bars have a special place in my pantry and disappear fast!
Where to buy them
Aldi. Great prices and fun finds, you literally never know what you’ll discover there. I’ve found Aldi brand versions of Highkey cookies, low-carb crackers, and recently saw Chomps meat sticks there, too. On a separate note, I constantly rave about Aldi’s Greek yogurt and recently saw this article by The Kitchn- proof that I’m not the only one!
Trader Joe’s. There are some classic low-carb snacks you can get at TJ’s at a great price. Raw and roasted nuts, seed crackers, pre-made dips, etc.! I never have enough time in this store.
Costco. I do the majority of my grocery shopping at Costco. You’ll get the best prices for things like meat sticks, jerky, nuts, and many other pantry snack items!
Thrive Market and Sprouts. I’m grouping these two together because they have similar types of products. I used to love perusing the aisles at Sprouts and discovering new products, and Thrive Market makes it incredibly easy to do that online (and at a discount, I should add!).
Do you have any favorites from any of these stores? Healthy, non-perishable snacks can be so tricky to find!
Latest recipes
I have a couple of new recipes that I’ve shared in the last week and I wanted to make sure you didn’t miss them!
I’ve been playing around with baked goods featuring tahini, and this tahini bread is like culinary magic. Tahini combines with eggs, low-carb flours, rosemary and a bit of honey (optional) to create the perfect flavor and texture.
I also recently shared these high protein cookie dough bites, a completely edible and healthier version of chocolate chip cookie dough. They take just a few pantry ingredients to make and have a sweet, delicious vanilla/maple/chocolate flavor and satisfying doughy texture.
A personal note
Last week was a major milestone for our family - we celebrated Ian’s “cancer-versary”— seven years since he was diagnosed with stage IV brain cancer (glioblastoma).
I realized after I sent out my email last week that I completely failed to mention it and my thoughts around navigating this journey the past seven years, along with the gratitude our whole family has to be able to celebrate this milestone.
Statistics tell us we shouldn’t see this day. While I believe we have God alone to thank for that, I know He directed our path toward an integrative therapy treatment plan. Not just the conventional medicine route, but incorporating a mix of therapies, including a ketogenic diet.
It has been a long seven years and as I reflect on it, I keep thinking about how we ended up in the desert (both literally and figuratively after moving from Alaska to Arizona during an extra rough time) and how we’ve been sustained, even during especially during the hardest seasons.
I shared a long, sappy post about this on my Instagram. Here’s a snippet:
There are too many miracles to even list out, but our top two are this: Ian is here seven years later, and our sweet Matilda has come to join the party.
I’m so glad Ian kept fighting— keeps fighting— and that God is loving, merciful and faithful. It doesn’t come easy, but there is always joy in this good/hard life.
There were so many moments when I had all the doubt in the world that we would see this day, but here we are. Celebrating thorns and beauty and new life in the desert.
If you’ve followed our story from the beginning or you’re just discovering this now, I hope it offers a little bit of encouragement.
Something I cannot say enough is THANK YOU. Thank you for reading, praying, supporting, and encouraging us. Thank you for caring about Ian and our family. Thank you for sharing your own stories with me over the years. Thank you for making recipes and supporting my work. 😭
If you want to read more about Ian’s treatment plan, I shared a little bit in this post back in November. You can always reach out directly, too. :)
Thank you for reading my latest long, sappy post! Next week, it’s back to spring recipes like fresh salads and easy cottage cheese bowls (I’m working on a savory version), and quick meals too.
Until then!
Abby