Keto seems to be everywhere these days. Although it is mostly adults hopping on the keto bandwagon (partly because children still need carbs for development) it doesn’t mean children can’t live healthier with reduced sugar. That includes easy ‘keto friendly’ snacks for kids meaning they have little or no sugar.
Even if you haven’t heard of keto you likely have heard the health benefits of a low sugar, low carb or reduced processed food diet. This is especially true of child with ADHD or behavioral problems.
An added bonus of reducing sugar in your diet is that it helps you boost your immune system, especially during cold and flu season.
It has to be EASY
For moms who have time to make everything from scratch there are a ton of recipes our there to make your own bread, crackers, bagels and more. For moms who do not have the time or interest in preparing their own food, here are some options for quick and easy keto snacks that don’t fill your kids with carbs and chemicals.
Veggies
Although most root veggies are not keto-friendly, it’s all about balance. My kids love carrots, cucumbers, green beans, asparagus, cooked broccoli and celery sticks. When I can I’m also able to sneak in red peppers and brussels sprouts. Although it’s more sugar than strick keto promotes, sugar snap peas and sweet potatoes disappear around my kids!
It is all about finding out what your kids like and making it available for them. If they have only vegetables to eat when they get hungry enough they will eat them. For older children it’s also great to start teaching them about how food fuels their body and they need to make the choices that will give them the best fuel.
If you want to be a better mom add some zero sugar caesar dressing for them to dip.
Note: One thing most people don’t realize is most Caesar dressings have zero added sugar – make sure to check the labels.
Cheddar Crisps
I know I said no cooking… but it’s not really cooking if it’s only one ingredient is it? Drop one tablespoons of shredded cheddar cheese on parchment lined baking sheet, 2-inches apart. Bake at 375 for 10-15 minutes until golden brown. Let cool 10-15 mins. These are great as dipping chips with low-sugar salsa, guacamole or hummus. Or you can just grab a bunch and snack!
For moms who don’t have the time for these, you can also buy whisps at most Costcos and grocery stores. They are great for dipping in hummus or dressings.
Sugar free jello!
For a mom on keto with young kids, sugar free jello is your friend. There are SOO many keto snacks you can do with sugar-free jello. The options are endless. A few that kids seem to like more than others are making gummy candy, low carb popsicles, sherbet, mousse and cheesecakes. Sadly if you have a vegeterian, like my daughter, jello contains gelatin so it’s not suitable.
Homemade Lunchable
Kids love pepperonis and cheese. If you add some crackers, guacamole or salsa in separate cups they think it’s a picnic. Take note that some salsa can have added sugar, so read the label.
You can also try turkey slices, string cheese, olives, celery, mini tomatoes or cream cheese. Any combination as long as it’s served in small cups or plastic containers they are happy!
Note: watch the deli meats you are using. Many are high in salt and have a lot of additives.
Ham & Cheese Rolls
Easy for kids and parents! Ham & Cheese Rolls can get parents and kids involved. Kids love to get their hands dirty. simply spread some cream cheese on a slice of ham, add a slice of cheese and roll the slices of ham around cheese.
If your kid likes pickles this is a great place to add pickles!
Cheese and Crackers
My kids LOVE carbs. They are used to eating crackers, goldfish and bread every day and almost with every meal. Keto doesn’t mean that you don’t eat these things, it just means you make smarter choices. One of the easiest way to make smart choices is to make crackers yourself. This great recipe from Simple Living Lifestyle is an easy to follow recipe. I make mine on a silicon baking sheet to ensure they don’t over bake.
These easy crackers from Family Keto Journey is even easier. Melt 2 cups of shredded cheese in a micorwavable safe bowl. Once it’s melted add around 3 tablespoons of coconut flour and mix like crazy. Roll between two parchment paper sheets and use a pizza cut to make into little squares. Bake at 350 for 10-15 minutes and enjoy your cracker puffs similar to gold fish. You can try variations with mozzarella and cinnamon/sweetener/butter or cheddar with onion and garlic spices.
Coconut Macarons
Everyone loves a sweet treat. With keto most think that is the end of sweets. That is not the case. Fat bombs are a staple to any keto diet and kids will love them. My kids are fond of coconut macarons and don’t even notice that they are different than the ones we made before keto liefstyle.
Remember to make them on a silicon baking sheet or parchment paper to make sure they do not burn.
What are your favorite easy keto snacks for kids? Let us know in the comments below.
