11 Free Keto Snack Meals Recipes 2021

11 Free Keto Snack Meals Recipes 2021 offered by 7tap after searching on the web for most searchable and loved keto snacks meals.

1 – Crumbed Chicken Tenderloins (Air Fried)

Prep time : 15 mins Cook time : 12 mins Servings : 4

crumbed chiken tenderloins 11 Free Keto Snack Meals Recipes
Crumbed Chicken Tenderloins – 11 Free Keto Snack Meals Recipes

What things do I need ?

  • • 1 egg
  • • ½ cup of dry bread crumbs
  • • 2 tablespoons vegetable oil
  • • 8 chicken tenderloins

How to do ?

  • ✓ Preheat an air fryer to 175 degrees C (350 degrees F).
  • ✓ Beat the egg in a small bowl.
  • ✓ Mix breadcrumbs and oil together in a second bowl until the mixture becomes loose and crumbly.
  • ✓ Dip each chicken tenderloin in the egg bowl; Shake off the remaining egg. Immerse chicken in the crumb mixture and ensure that it is evenly and completely covered. Place the chicken tenderloin in the basket of the air fryer. Bake until no longer pink in the middle, about 12 minutes. An instant-read thermometer that is inserted in the middle must read at least 165 degrees F (74 degrees C).

What do I nourish per serving ?

253 calories; 11.4 g total fat; 9.8 g Carbs; 26.2 g protein;

Related : Best 10 Keto Snacks 2021

2 – Grilled Lemon Yogurt Chicken

Prep time : 15 mins Cook time : 35 mins Servings : 6

Grilled Lemon Yogurt Chicken 11 Free Keto Snack Meals Recipes
Grilled Lemon Yogurt Chicken – 11 Free Keto Snack Meals Recipes

What things do I need ?

  • • ½ cup of normal low-fat Greek yogurt
  • • ½ lemon, squeezed
  • • 1 tablespoon lemon zest
  • • 1 tablespoon olive oil
  • • 4 cloves of garlic, crushed
  • • 1 tablespoon bell pepper
  • • 1 teaspoon of herbes de Provence
  • • 1 teaspoon of salt
  • • 1 teaspoon ground black pepper
  • • 1 (5 pounds) whole chicken, cut into 8 pieces
  • • ½ cup of normal low-fat Greek yogurt
  • • 1 tablespoon lemon juice
  • • 1 teaspoon of harissa
  • • 1 pinch of salt

How to do ?

  • ✓ In a bowl, beat 1/2 cup of yogurt, 1/2 lemon juice, lemon zest, olive oil, garlic, bell pepper, Herbes de Provence, 1 teaspoon salt, and black pepper. Pour it in a resealable plastic bag. Add chicken, cover with the marinade, squeeze out excess air and close the bag. Marinate in the fridge for at least 3 hours.
  • ✓ Preheat an outside grill over medium heat and oil the grid lightly.
  • ✓ Combine 1/2 cup of yogurt, 1 tablespoon of lemon juice and harissa in a small bowl. Put aside.
  • ✓ Remove the chicken from the bag and place it on a plate or baking tray covered with paper towels. Pat chicken pieces dry with more paper towels. Season with a pinch of salt.
  • ✓ Grill the chicken with the skin down for 2 minutes on the preheated grill. Turn each piece and move to indirect heat.
  • ✓ Grill, often rotating, with the lid down brown and the meat is no longer pink in the middle, 30 to 35 minutes. An immediately readable thermometer that is placed in the thickest part of the thigh, near the bone, must be 165 degrees F (74 degrees C).
  • ✓ Serve chicken with the harissa yogurt mixture on the side.

What do I nourish per serving ?

523 calories; 29.9 g total fat; 5.8 g Carbs; 55.2 g protein;

3 – Keto Lemon-Garlic Chicken Thighs

Prep time : 10 mins Cook time : 25 mins Servings : 4

keto lemon garlic chicken thighs - 11 Free Keto Snack Meals Recipes
Keto Lemon-Garlic Chicken Thighs – 11 Free Keto Snack Meals Recipes

What things do I need ?

  • • ¼ cup of lemon juice
  • • 2 tablespoons olive oil
  • • 1 teaspoon mustard Dijon
  • • 2 cloves of garlic, finely chopped
  • • ¼ teaspoon of salt
  • • ⅛ teaspoon of ground black pepper
  • • 4 chicken thighs on the skin, with bone
  • • 4 lemon slices

How to do ?

  • ✓ In a bowl, beat lemon juice, olive oil, Dijon mustard, garlic, salt, and pepper. Set the marinade aside.
  • ✓ Put the chicken thighs in a large resealable plastic bag. Pour the marinade over the chicken and close the bag and make sure that all parts of the chicken are covered. Cool for at least 2 hours.
  • ✓ Preheat an air fryer to 175 degrees C (360 degrees).
  • ✓ Remove the chicken from the marinade and pat it dry with kitchen paper. Place the chicken pieces in the air fryer basket, cook in batches if necessary.
  • ✓ Bake until the chicken is no longer pink until the bone and the juices become clear, 22 to 24 minutes. An immediately readable thermometer that is inserted close to the bone must be 165 degrees F (74 degrees C). Squeeze a lemon wedge over each piece when serving.

What do I nourish per serving ?

258 calories; 18.6 g total fat; 3.6 g Carbs; 19.4 g protein

4 – Mexican-Style Air Fryer Stuffed Chicken Breasts

Prep time : 20 mins Cook time : 10 mins Servings : 2

Mexican-Style Air Fryer Stuffed Chicken Breasts - 11 Free Keto Snack Meals Recipes
Mexican-Style Air Fryer Stuffed Chicken Breasts – 11 Free Keto Snack Meals Recipes

What things do I need ?

  • • 4 extra-long toothpicks
  • • 4 teaspoons chilli powder, divided
  • • 4 teaspoons of ground cumin, divided
  • • 1 skinless chicken fillet
  • • 2 teaspoons of chipotle flakes
  • • 2 teaspoons of Mexican oregano
  • • salt and ground black pepper to taste
  • • ½ red pepper, cut into thin strips
  • • ½ onion, cut into thin strips
  • • 1 fresh jalapeno pepper, cut into thin strips
  • • 2 teaspoons corn oil
  • • ½ lime, squeezed

How to do ?

  • ✓ Place toothpicks in a small bowl and cover with water; soak them to prevent them from burning while cooking.
  • ✓ Mix 2 teaspoons of chili powder and 2 teaspoons of cumin in a shallow dish.
  • ✓ Preheat an air fryer to 200 degrees C (400 degrees F).
  • ✓ Place the chicken fillet on a flat work surface. Cut horizontally in half. Rub each half with a kitchen hammer or rolling pin to a thickness of about 1/4 inch.
  • ✓ Sprinkle each breast half evenly with the remaining chili powder, the remaining cumin, chipotle flakes, oregano, salt and pepper. Place 1/2 the pepper, onion and jalapeno in the middle of 1 half of the breast. Roll the chicken upwards from the tapered end and use 2 toothpicks to secure. Repeat with other breast, herbs and vegetables and secure with the remaining toothpicks. Roll each roll-up in the chili-cumin mixture in the shallow dish and drizzle with olive oil until evenly covered.
  • ✓ Place the roll-ups in the fryer basket with the toothpick facing up. Set the timer to 6 minutes.
  • ✓ Turn over roll-ups. Continue cooking in the air fryer until the juices become clear and an instant-read thermometer located in the centre indicates at least 165 degrees F (74 degrees C), about 5 minutes more.
  • ✓ Sprinkle lime juice evenly on roll-ups before serving.

What do I nourish per serving ?

185 calories; 8.5 g total fat, 15.2 g Carbs; 14.8 g protein

5 – Stuffing-Filled Pumpkin

Prep time : 25 mins Cook time : 30 mins Servings : 2

Stuffing-Filled Pumpkin - 11 Free Keto Snack Meals Recipes
Stuffing-Filled Pumpkin – 11 Free Keto Snack Meals Recipes

What things do I need ?

  • • 1/2 small pumpkin
  • • parsnip, diced
  • • 1 sweet potato, diced
  • • 1 onion, diced
  • • 1/2 cup of peas
  • • 1 carrot, diced
  • • 1 egg
  • • 2 cloves of garlic, finely chopped
  • • 2 teaspoons of dried mixed herbs

How to do ?

  • ✓ Scrape the seeds from the pumpkin half.
  • ✓ Combine parsnip, sweet potato, onion, peas, carrot, egg, garlic and mixed herbs in a bowl. Fill the pumpkin with the vegetable mixture.
  • ✓ Preheat an air fryer to 175 degrees C (350 degrees F). Place stuffed pumpkin in the basket and cook until soft, about 30 minutes.

What do I nourish per serving ?

247 calories; 3.3 g fat; 48.6 g Carbs; 9.3 g protein

Try 3 Best Keto Snacks recipes 2021

6 – Korean Chicken Wings

Prep time : 10 mins Cook time : 40 mins Servings : 4

Korean Chicken Wings - 11 Free Keto Snack Meals Recipes
Korean Chicken Wings – 11 Free Keto Snack Meals Recipes

What things do I need ?

  • • ¼ cup of hot honey (such as Mike’s Hot Honey (R))
  • • 3 tablespoons gochujang (Korean hot pepper paste)
  • • 1 tablespoon of brown sugar
  • • 1 tablespoon soy sauce
  • • 1 teaspoon lemon juice
  • • 2 teaspoons chopped garlic
  • • 1 teaspoon finely chopped fresh ginger root
  • • ½ teaspoon of salt
  • • ¼ teaspoon of black pepper
  • • ¼ cup finely chopped green onions (only green part)

Wings:

  • • 2 pounds of chicken wings
  • • 1 teaspoon of salt
  • • 1 teaspoon garlic powder
  • • 1 teaspoon onion powder
  • • ½ teaspoon of black pepper
  • • ½ cup of cornflour

Garnish:

  • • 2 tablespoons chopped green onions
  • • 1 teaspoon of sesame seeds

How to do ?

  • ✓ Combine hot honey, gochujang, brown sugar, soy sauce, lemon juice, garlic, ginger, salt and black pepper in a pan. Bring the sauce to the boil over medium heat, lower the heat and simmer for 5 minutes. Add green onions and stir.
  • ✓ Preheat the fryer to 200 degrees C (400 degrees F).
  • ✓ Place the wings in a large bowl and mix with salt, garlic powder, onion powder and black pepper. Add cornflour and throw the wings until they are completely coated. Shake each wing and place it in the basket of the air fryer, making sure that they do not touch each other; cook in portions if necessary.
  • ✓ Bake in the preheated fryer for 10 minutes, shake the basket and bake for another 10 minutes. Turn the wings and cook until the chicken is cooked and the juices are clear for another 7 to 8 minutes.
  • ✓ Dip each wing in the sauce and garnish with chopped green onions and sesame seeds. Serve with the remaining sauce on the side.

What do I nourish per serving ?

346 calories; 11.5 g total fat; 44.8 g Carbs; 16.2 g protein;

7 – Bacon-Wrapped Chicken Thighs

Prep time : 10 mins Cook time : 25 mins Servings : 4

Korean Chicken Wings - 11 Free Keto Snack Meals Recipes bacon wrapped
Bacon-Wrapped Chicken Thighs

What things do I need ?

  • • ½ stick butter, soft
  • • ½ clove of garlic minced
  • • ¼ teaspoon dried thyme
  • • ¼ teaspoon dried basil
  • • ⅛ teaspoon coarse salt
  • • freshly ground black pepper
  • • A pound of thick sliced bacon
  • • 1 ½ pounds of bare thighs without skin, without skin
  • • 2 teaspoons chopped garlic

How to do ?

  • ✓ Combine soft butter, garlic, thyme, basil, salt and pepper in a bowl. Place butter on a piece of wax paper and roll upright to form a butter block. Cool to firm, approximately 2 hours.
  • ✓ Lay a bacon strip flat on a piece of wax paper. Place the chicken thigh on the bacon and sprinkle with garlic. Open the chicken thigh. Place 1-2 teaspoon of cold finish butter in the middle of the chicken thigh. Put one end of bacon in the middle of the chicken thigh. Fold the chicken thigh and roll the bacon around the chicken thigh. Repeat this with the remaining thighs and bacon.
  • ✓ Preheat an air fryer to 190 degrees C (370 degrees F).
  • ✓ Place the chicken thighs in the basket of the air fryer and cook until the chicken is no longer pink and the juices are clear for about 25 minutes. An immediately readable thermometer that is inserted close to the bone must be 165 degrees F ( 74 0 C).

What do I nourish per serving ?

453 calories; 34.3 g total fat; 1 g Carbs; 33.4 g protein;

Try 5 Free keto snacks recipes 2021

9 – Honey-Cajun Chicken Thighs

Prep time : 10 mins Cook time : 25 mins Servings : 6

Honey-Cajun Chicken Thighs - 11 Free Keto Snack Meals Recipes
Honey-Cajun Chicken Thighs – 11 Free Keto Snack Meals Recipes

What things do I need ?

  • • ½ cup buttermilk
  • • 1 teaspoon hot sauce
  • • 1 1/2 pounds without skin, chicken thighs without bones
  • • ¼ cup all-purpose flour
  • • ⅓ cup of tapioca flour
  • • 2 ½ teaspoons of Cajun herbs
  • • ½ teaspoon of garlic salt
  • • ½ teaspoon of honey powder (such as Savory Spice (R))
  • • ¼ teaspoon ground pepper
  • • ⅛ teaspoon of cayenne pepper
  • • 4 teaspoons of honey

How to do ?

  • ✓ Combine buttermilk and hot sauce in a resealable plastic bag. Add chicken thighs and marinate for 30 minutes
  • ✓ Combine flour, tapioca flour, Cajun spices, garlic salt, honey powder, bell pepper and cayenne pepper in a small bowl. Remove the thighs from the buttermilk mixture and dredge through the flour mixture. Shake off excess flour.
  • ✓ Preheat an air fryer to 175 degrees C (360 degrees).
  • ✓ Place the chicken thighs in the air frying basket and cook for about 15 minutes. Turn the thighs and cook until the chicken thighs are no longer pink in the middle and the juices become clear, about 10 minutes more. An instant-read thermometer that is inserted in the middle must read at least 165 degrees F (74 degrees C). Remove the chicken thighs from the air fryer and sprinkle each thigh with 1 teaspoon of honey.

What do I nourish per serving ?

248 calories; 11.5 g total fat; 16.4 g Carbs; 19.1 g protein;

10 – Chicken Nuggets

Prep time : 15 mins Cook time : 15 mins Servings : 8

Chicken NuggetsHoney - 11 Free Keto Snack Meals Recipes
Chicken NuggetsHoney – 11 Free Keto Snack Meals Recipes

What things do I need ?

  • • 1 cup buttermilk
  • • 2 pounds of chicken tenderloin, cut into nuggets
  • • 1 cup of flour
  • • 3 tablespoons grated Parmesan cheese
  • • 1 tablespoon bell pepper
  • • 1 tablespoon parsley flakes
  • • 1 teaspoon of salt
  • • 1 teaspoon ground black pepper
  • • 2 eggs
  • • 2 cups of panko breadcrumbs
  • • Cooking spray

How to do ?

  • ✓ Mix buttermilk and chicken in a large bowl and soak while you prepare the seasoned flour.
  • ✓ Combine flour, Parmesan, bell pepper, parsley, salt and pepper in a large bowl. Beat the eggs in a separate bowl. Pour breadcrumbs on a flat plate.
  • ✓ Dredge each chicken nugget first in flour, then in beaten egg and finally in breadcrumbs.
  • ✓ Preheat the air fryer to 200 degrees C (400 degrees F). Spray the basket with cooking spray. Place as many nuggets in the basket as you can without overcrowding. Slightly misses the top of the nuggets with cooking spray.
  • ✓ Bake for 10 minutes. Turn the chicken nuggets over and fry 2 minutes more. Remove and repeat with remaining gold nuggets.

What do I nourish per serving ?

310 calories; 6.8 g fat; 33.5 g Carbs; 33.4 g protein;

Try Best 9 Chicken Keto Snacks 2021

11 – Honey-Sriracha Air Fryer Wings

Prep time : 10 mins Cook time : 25 mins Servings : 2

11 - Honey-Sriracha Air Fryer Wings
Honey-Sriracha Air Fryer Wings

What things do I need ?

  • • 12 fresh chicken wing drums
  • • ½ teaspoon of salt
  • • ½ teaspoon of garlic powder
  • • 1 tablespoon butter
  • • ¼ cup of honey
  • • 2 teaspoons rice vinegar
  • • 1 tablespoon sriracha sauce

How to do ?

  • ✓ Preheat an air fryer to 360 degrees F (182 degrees C).
  • ✓ Place the chicken wings in a bowl and sprinkle with salt and garlic powder and throw to coat.
  • ✓ Place the wings in the basket of the air fryer. Set the timer to 25 minutes and boil the wings, shake the basket every 7 to 8 minutes. When the timer expires, turn the fryer off and leave the wings in the basket for another 5 minutes.
  • ✓ Meanwhile, melt the butter in a small saucepan over medium heat. Beat honey, rice vinegar and sriracha sauce in butter and bring to the boil. Reduce the heat and let the sauce simmer over medium heat for 8 to 10 minutes, beating occasionally. Turn off the heat and set aside; sauce becomes thicker as it cools.
  • ✓ Put cooked wings and sauce together in a bowl. Reserve extra sauce to serve alongside the wings.

What do I nourish per serving ?

586 calories; 32.6 g total fat; 36.2 g Carbs; 37.4 g protein;

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