BANTING SNACKS FOR SCHOOL OR WORK
Banting Snacks for School or Work
How I Stay Low-Carb Without Losing Crunch, Flavour or Convenience
If I’m honest, snacks were one of the biggest stress points
for me when I started Banting. Meals were manageable—I could plan breakfast,
cook supper, and even batch-cook lunches. But snacks? That felt like a
minefield. I had this picture in my head of endless boiled eggs and dry cheese
slices, eaten out of desperation rather than enjoyment.
The reality of daily life made it worse. School runs, work
deadlines, traffic, meetings that go on too long—those are the moments when
hunger sneaks up on you. And if you don’t have something ready, it’s way too
easy to grab whatever’s closest. I’ve learned the hard way that hunger plus
convenience almost always leads to bad choices.
After some trial and error (and more than a few slip-ups), I’ve built a solid list of Banting-friendly snacks that actually work in real life. They’re filling, portable, and satisfying. I use them for workdays, school lunches, family gatherings, parties, and yes—even funerals, where food tables are usually packed with carbs.
Why Banting Snacks Matter More Than You Think
I used to believe snacks weren’t necessary. I told myself I
should just “push through” until the next meal. But what actually happened was
blood sugar crashes, irritability, and poor decisions. Having the right snack
at the right time makes all the difference.
For me, good Banting snacks do a few important things:
- They
keep me full for hours
- They
stop sugar cravings before they start
- They
help me stay focused and calm
- They
prevent last-minute junk food grabs
A proper Banting snack is high in healthy fats, moderate in
protein, low in carbs, and easy to pack. If it ticks those boxes, it earns a
spot in my routine.
1. Cheese & Cold Meat Roll-Ups
This is one of my absolute go-to snacks because it’s quick
and feels indulgent. I take a slice of cheese and roll it around ham, chicken
breast, or pastrami. It honestly feels like a mini deli platter in your hand.
Sometimes I add a slice of cucumber or a strip of pepper for
crunch. Other times, I spread a thin layer of mustard or cream cheese before
rolling. It’s simple, but it never gets boring.
What works for me:
I make five or six roll-ups at a time and store them in a sealed container in
the fridge. They’re perfect for grabbing on the way out the door.
2. Boiled Eggs (Done Properly)
Boiled eggs get a bad reputation, but that’s usually because
they’re eaten plain and cold with no flavour. When I do eggs properly, they
become one of my most reliable snacks.
I boil a batch at the start of the week and season them
differently so I don’t get bored. Salt and black pepper are classics, but
paprika, chilli flakes, or a Banting-friendly spice mix makes a big difference.
My small but important trick:
I peel the eggs in advance and store them in a container with a drizzle of
olive oil and some dried herbs. They stay fresh and taste much better.
3. My Own Nut & Seed Mini Mix
I stopped buying pre-packed “healthy” snack mixes once I
realised how much sugar and dried fruit sneaks into them. Making my own gives
me full control.
My usual mix includes almonds, pumpkin seeds, sunflower
seeds, and coconut flakes. Sometimes I add macadamias if I have them. It’s
crunchy, filling, and incredibly satisfying.
Portion matters here.
Nuts are Banting-friendly, but they’re still energy-dense. I pack small
portions in zip bags so I don’t mindlessly overeat.
4. Veggie Sticks with Dip
There are days when I really crave crunch, especially in the
afternoon. That’s when veggie sticks save me. Cucumber, celery, baby peppers,
and even radishes work well.
The dip is where the magic happens. Plain veggies can feel
boring, but paired with cream cheese, guacamole, or homemade basil pesto, they
become something I actually look forward to.
This snack feels “normal.”
It’s the kind of thing you can eat at work or school without feeling like
you’re on a diet.
It’s the kind of thing you can eat at work or school without feeling like you’re on a diet.
5. Biltong or Droëwors (The Ultimate Emergency Snack)
As a South African, I honestly don’t know how I’d survive
Banting without biltong. It’s hands-down my favourite emergency snack. It lives
in my handbag, my car, and sometimes my desk drawer.
It’s high in protein, low in carbs, and genuinely filling.
The key is reading labels carefully. Some commercial versions are loaded with
sugar and marinades that don’t align with Banting.
My rule:
If sugar appears near the top of the ingredient list, I skip it.
6. Mini Banting Muffins or Egg Bites
When I want something that feels more like “real food,” I
bake savoury Banting muffins or egg bites. I usually use almond flour and add
cheese, spinach, mushrooms, or bacon.
They freeze beautifully, which makes them perfect for busy
weeks. I just grab one in the morning and let it defrost by snack time.
These are especially great for kids’ lunchboxes or long
workdays when I know I’ll need something substantial.
7. Greek Yogurt & Berries
When I want something sweet without the crash, plain Greek
yogurt does the job. I add a small handful of berries and sometimes chia seeds
for texture.
It feels like dessert, but it doesn’t spike my blood sugar
or leave me hungry again an hour later. This is one of my favourite afternoon
snacks when I need something comforting.
How I Pack My Snacks to Make Life Easier
Over time, I realised that organisation matters just as much
as food choices. When snacks are easy to grab, I actually eat them.
- Nuts
and seeds: Small zip bags
- Veggies
and dips: Little reusable containers
- Eggs
and meats: Airtight lunchboxes
- Muffins:
Wrapped in parchment or foil
Banting Snack Ideas at a Glance
For me, good Banting snacks are:
- High
fat and low carb
- Easy
to transport
- Suitable
for school, work, or social events
- Filling
enough to last until the next meal
They’re not about restriction—they’re about preparation
Final Thoughts
Banting doesn’t mean giving up snacks. It just means being
intentional. Once I stopped seeing snacks as an afterthought and started
planning them properly, everything became easier. My energy improved, cravings
faded, and I stopped feeling deprived.
These days, vending machines and sugary treats barely
register for me. I know I’ve got something better waiting in my bag. And that
peace of mind alone makes Banting feel sustainable, even on the busiest days.
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