KETO AND LOW CARB UK SNACK ROUNDUP PART ONE

There are several videos on YouTube, of keto and low carb snacks. In Britain, during a pandemic, with reduced choice on supermarket shelves, it’s more difficult. People vary as to how many carbs they allow themselves per day.

Photo by Théroigne S B G Russell

First up ELLA’S KITCHEN APPLE AND CINNAMON CRUMBLE which are 9g of carbs per 80g pot (of which 4.7g is sugar). Four ingredients: 50% organic apples, 40% organic whole milk and 10% organic oatmeal and a smidgeon of cinnamon. No added sugar, gluten-free and vegetarian. They come in packs of four pots for 1.75.

UPDATE 08/04/22 Although oats are naturally gluten-free, Ella’s Kitchen no longer labels the oats as gluten free. This might be because it was sold to The Hain Celestial Group in 2013 and changes have been made.

They can be mixed with yogurt or creme fraiche as a quick pudding, put in a lunch box or eaten as a snack. If you’re used to more sugar, they won’t taste sweet, maybe more like butterscotch. If you’re sensitive to the taste of sugar or become so, they will taste somewhat sweet. Low carb bakers might be able to come up with a low carb mug crumble or add them to low carb muffins.

Photo by Théroigne S B G Russell

Little Yeos natural organic fromage frais 6 x 45g pots so 270g in total. 5.7g carbs per 100g, of which 5.7g is sugar. This is natural sugar (lactose) in the milk, not added sugar. 3g of fat and 7.7g of protein per 100g. New product, available at Morrisons and Waitrose. Good for dipping cucumber batons in or dolloping on top of Parmesan crisps. Also good for kids in lunch boxes and for weaning babies. Does taste creamy, doesn’t taste sweet.

UPDATE Little Yeos natural organic fromage frais 6 x 45g pots have disappeared from Morrisons and Waitrose in 2021. It is not known, whether this is a result of poor sales, or because milk is needed for other products or milk sales as some Yeo Valley products are now made by Arla under licence from Yeo Valley.

Cheesies. These snacks are made by popping real cheese, drying then baking it. Makes peanut sized morsels of cheese with 0g carbs and 0g sugar. One ingredient, cheese. Instead of being a cheaper base or cheese with added flavourings, each of the flavours is made with that cheese. Currently available are Cheddar, Red Leicester, Gouda, Emmental and Goat’s Cheese.

You can buy them as single bags at Holland & Barrett online or in some stores, currently 99p (11/09/20) or in packs via Amazon or from Cheesies themselves Cheesies | Crunchy Baked Cheese Snacks

If you buy from Holland & Barrett right now, you’ll get a code on the bag for 15% off your first order at Cheesies. If you order a box from Amazon, you’ll get a voucher for 20% off your first order at Cheesies. Then if you subscribe at Cheesies, you’ll save 10% off, making them 89p per bag from then on. However, since delivery is 2.50 in UK, Amazon Prime members will get them for 9.99 but save the 2.50 delivery charge.

UPDATE 19/08/21 Due to Brexit, Cheesies are not shipping to Northern Ireland or internationally. Currently Holland & Barret has Buy One Get One Half Price. Non-offer price 11/09/20 99p now 1.19 19/08/21

Be warned that they are moreish ! Suitable for snacking or lunch boxes. Ingenious low carbers could use them along with nuts and pork scratchings (rinds) crunched up, as ‘breading’ for low carb fried chicken.

Photo by Théroigne S B G Russell

UPDATE 08/04/22 Cheesies are 8.99 for 6 x 20g bags from Amazon Prime BUT if you’re a Costco member you can get 12 x 20g bags for 10.79 (if ordering online, grocery delivery is a flat 5.99 per order). Sainsbury’s was selling Cheesies in 500 stores on a ‘When It’s Gone, It’s Gone’ basis but local store is out of stock. Sainsbury’s Are Getting Cheesies’ed Yours may have them !

It can be quite difficult, to find commercially-produced pork scratchings, which have been made without wheat or rice flour. If you make them yourself, they are 0g carbs per 100g. Here’s a recipe attributed to Tom Kerridge Pork Scratchings a la Tom Kerridge – Feed Your Family for £20 a week (fyf20quid.co.uk)

We have been buying frozen Good Life 14 falafel with lemon, cumin and coriander 280g from Iceland, for some time. No chemicals and no added sugar. Gluten-free and vegan. Each oven-baked falafel contains 2.7g carbs (of which 0.6g sugar), 2.0g fat, 2.4g fibre, 1.5g protein. Easy to just pop in oven for 15 mins from frozen. Good for lunch boxes (cook first), as party food, as a snack or to accompany Middle Eastern-style food. 12 Iceland customers gave them positive reviews and they got a five star rating
GoodLife Falafel with Lemon, Cumin & Coriander 280g | Vegetarian | Iceland Foods

UPDATE 19/08/21 currently unavailable at Iceland
UPDATE 08/04/22 Available at Sainsbury’s and on offer
Goodlife Falafel with Chickpea, Cumin & Coriander x14 280g | Sainsbury’s (sainsburys.co.uk)


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