Are you currently on the paleo diet but not sure what paleo-friendly snacks you can have? Considering the diet is rather restrictive, this is an understandable dilemma. As a nutritionist, I have worked with many clients who were navigating the challenges of following the paleo diet.
Luckily, there are many homemade and store-bought paleo diet snacks that you can enjoy without breaking any of the dietary guidelines. Keep reading to learn more.
What is the paleo diet?
The primary focus of the paleo diet is whole, unprocessed foods that are similar to what early humans may have consumed during the Paleolithic era thousands of years ago. It includes meat, fish, eggs, vegetables, fruits, nuts, and healthy fats while excluding grains, legumes, dairy, refined sugar, and processed foods. These restrictions apply because humans back then didn’t have access to everything we do now.
The diet emphasizes natural, nutrient-dense ingredients and avoids modern agricultural products. Many people decide to follow the paleo diet to align their eating habits with what they believe is more biologically appropriate. While there are variations, the core principle remains the same — prioritizing whole foods and eliminating artificial additives. The diet also encourages cooking at home to ensure quality.
What are the benefits of eating paleo?
Supports whole-food nutrition
The paleo diet emphasizes whole, unprocessed foods, which can result in an improved nutrient intake compared to the average person. Focusing on meat, fish, vegetables, and healthy fats naturally eliminates artificial additives, preservatives, and refined sugars.
Promotes stable blood sugar levels
It is easier to regular your blood sugar levels when you consistently avoid processed carbs and refined sugars. The diet’s focus on protein, fiber, and healthy fats supports steady energy levels and reduced blood sugar spikes and crashes.
A 2009 study published promising information to support these claims further. It states that “even short-term consumption of a Paleolithic-type diet improves blood pressure and glucose tolerance, decreases insulin secretion, increases insulin sensitivity, and improves lipid profiles without weight loss in healthy sedentary humans.”
Challenges of following the paleo diet
Limited food choices
The paleo diet restricts grains, legumes, dairy, and processed foods, and many people may discover that this makes meal planning a bit challenging. Dining out or finding snacks while you’re out and about may also be difficult.
Higher grocery costs
Since the diet emphasizes high-quality meats, fresh produce, and organic ingredients, grocery bills can be higher. Try budgeting and strategic shopping to keep costs manageable.
Social and lifestyle adjustments
Eating paleo may require adjustments in social settings, as many common foods are off-limits. Attending gatherings, eating at restaurants, or traveling can require extra planning to make sure you stay within the restrictions.
9 nutritious and delicious paleo diet snacks
- Hard-boiled eggs: Eggs are a simple, protein-packed snack that’s easy to prepare and take on the go.
- Mixed nuts and seeds: Almonds, cashews, walnuts, and pumpkin seeds provide healthy fats, protein, and crunch.
- Fresh fruit with nut butter: Apples, bananas, or berries paired with almond or cashew butter make a naturally sweet treat.
- Beef or turkey jerky: Look for nitrate-free, sugar-free options for a high-protein, portable snack.
- Avocado with sea salt: This option is a quick, nutrient-dense snack that is rich in healthy fats and fiber.
- Coconut chips: Lightly toasted coconut flakes provide a crunchy, slightly sweet alternative to chips.
- Veggies with guacamole: Carrot sticks, cucumber slices, and bell peppers pair well with creamy guacamole.
- Paleo trail mix: A homemade mix of nuts, seeds, coconut flakes, and dried fruit without added sugar can be great in a pinch.
- Dark chocolate (85%+ cacao): A small piece of high-cacao dark chocolate can help satisfy your sweet cravings in a paleo-friendly manner.
Homemade vs. store-bought paleo snacks
Homemade snacks give you full control over ingredients, ensuring they’re free from preservatives, added sugars, and unhealthy oils. They’re often fresher and more customizable to taste and dietary needs as well. However, they require time and effort to prepare, which may not always be convenient.
Store-bought options provide convenience, making it easier to stay on track when busy or traveling. Many brands now offer paleo-friendly choices like jerky, nut butters, and chips. Unfortunately, they can be expensive, and some may contain hidden additives, requiring careful label reading to ensure they actually meet paleo guidelines even if they claim to.
Frequently asked questions
Is popcorn OK for paleo?
Popcorn isn’t considered paleo because it’s a grain (corn), which the paleo diet avoids. However, if you are someone who follows a modified paleo diet, you may allow yourself to include it occasionally. If eaten, it’s best prepared with healthy fats like coconut oil or ghee and without processed toppings like butter flavoring or artificial seasonings.
How do I satisfy my sweet tooth on paleo?
To satisfy a sweet tooth on paleo, choose natural options like fresh fruit, dates, or dried fruit without added sugar. Homemade treats using almond flour, coconut flour, and raw honey or maple syrup work well. Dark chocolate that’s at least 85% cacao and nut butter with cinnamon can also curb sweet cravings.
What chips are paleo-friendly options?
Paleo-friendly chips are made from whole, unprocessed ingredients like sweet potatoes, plantains, cassava, or kale. Look for options cooked in healthy fats like coconut oil or avocado oil, without additives or seed oils. You can also make homemade chips by baking or frying thinly sliced veggies with natural seasonings.
