Food Archives - Page 3 of 35 - The Paleo Network

Is Quinoa Paleo?

So we know that grains aren't Paleo, but what about the pseudo grains such as quinoa (pronounced “keen-wah”) chia seeds and buckwheat? Are they considered acceptable for a paleo diet? The answer is no, and here’s the reason why…

Pseudo grains are actually seeds, not grains, but are loaded with anti nutrients and carb heavy. If it looks and acts like a grain – it’s a grain! Quinoa seems to be a really fashionable “health food” at the moment – but do you really need it?

Just like other grains, quinoa contains anti nutrients like phytic acid, lectins and saponins – substances not tolerated well – and not good for gut health and permeability. Phytic acid binds to minerals preventing you from absorbing them – it can even leach minerals from your body for this purpose. Lectins and saponins are culperates in gut permeability which can lead to leaky gut.

Whilst properly preparing grains by soaking and sprouting can help to minimise the amounts of anti nutrients in the grains, it won’t get rid of them entirely.

Quinoa is popular because it’s high in protein, yet many paleo foods such as grass-fed meat and leafy green vegetables are actually far better sources of protein.

Before you can eat grains like quinoa, a lot of processes need to happen – which is why it is a “modern” food. Pseudo grains need to be ground, separated, roasted and rinsed. Would you do all that work yourself just to add in a small about of quinoa to you lunch?

Whilst some people may tolerate properly prepared grains,if you are in any doubt, it’s surely best to avoid them altogether. There are so many paleo friendly alternatives, such as cauliflower rice, zucchini noodles or spaghetti squash.

Pseudo Grains and Digestive Health

Many people turn to pseudo grains like quinoa, buckwheat, and amaranth under the impression that they’re a safe, gluten-free alternative to traditional grains. However, for those following a Paleo lifestyle, especially anyone dealing with autoimmune or digestive issues, pseudo grains can be problematic. These seed-based imposters often come with similar drawbacks as true grains — most notably, they contribute to gut irritation and inflammation due to their anti-nutrient content.

The lectins found in pseudo grains can bind to the lining of the gut and, over time, contribute to compromised intestinal barriers. This is especially concerning for individuals who already struggle with food intolerances, IBS, or autoimmune flare-ups. Even if you're not currently symptomatic, regularly consuming pseudo grains can create a low-grade inflammation that may go unnoticed — until it becomes a more significant health issue.

Are Pseudo Grains Ever Paleo-Compatible?

There is a small subset of Paleo followers who advocate for the occasional use of soaked or sprouted pseudo grains, arguing that preparation methods can render them less harmful. While it’s true that soaking and fermenting can reduce levels of phytic acid and other anti-nutrients, it does not eliminate them completely. For strict Paleo adherents, the benchmark is clear: if you couldn't have reasonably prepared it using traditional, pre-agricultural methods, it doesn't belong on your plate.

That said, everybody is different. Some people who follow a more relaxed version of Paleo may choose to include a small amount of well-prepared pseudo grains, particularly after they’ve healed their gut. But for those looking to follow Paleo principles for maximum health optimisation, it makes more sense to focus on truly nutrient-dense, ancestral foods that require minimal preparation and are rich in bioavailable nutrients.

Better Paleo Alternatives to Pseudo Grains

Rather than attempting to recreate grain-like dishes using quinoa or buckwheat, it’s far more rewarding to experiment with truly Paleo-friendly alternatives. Here are some favourite substitutions that work well in most recipes and are kinder on your digestion:

Cauliflower Rice: A perfect stand-in for couscous or rice, it’s light, easy to digest, and can be flavoured in endless ways.
Spaghetti Squash: A brilliant noodle replacement for dishes like spaghetti Bolognese or stir-fries.
Zucchini Noodles (Zoodles): Ideal for cold noodle salads or warm pasta-style meals with a Paleo pesto or tomato sauce.
Coconut Flour & Almond Meal: Great for baking, thickening sauces, or creating Paleo-style flatbreads and pancakes.
Sweet Potato: A nutrient-rich option that provides fibre and carbohydrates without the gut irritants found in grains.

These alternatives are not only more aligned with Paleo principles, but they also tend to be easier to prepare and integrate seamlessly into meals without the complications of soaking, rinsing, or fermenting.

Environmental and Ethical Considerations

Another important angle to consider with pseudo grains like quinoa is sustainability. As demand for these crops has skyrocketed in recent years, especially in Western countries, it has led to issues in the regions where they are traditionally grown. In parts of South America, local populations are now unable to afford quinoa due to export-driven price inflation.

From a sustainability and ethical perspective, choosing locally grown, in-season vegetables, pastured meats, and sustainable seafood aligns better with both the Paleo ethos and environmental responsibility. These foods are not just better for your health, but for the planet and local economies too.

Blood Sugar and Pseudo Grains

Another drawback of pseudo grains is their impact on blood sugar. Despite being promoted as low-GI or high-protein, most pseudo grains have a relatively high carbohydrate load. For people trying to regulate insulin, support fat loss, or manage energy levels, they can cause undesirable blood sugar spikes. This is especially true when consumed as part of a high-carb meal or in large quantities, which is often the case with quinoa-based salads or grain bowls.

By contrast, Paleo staples like leafy greens, fermented vegetables, and healthy fats provide a slower energy release, more stable blood sugar, and far more micronutrients per bite.

Why the “Health Food” Halo Can Be Misleading

The rise of pseudo grains has been helped along by slick marketing, wellness trends, and an increasing demand for gluten-free products. But just because a product is gluten-free or organic doesn’t mean it’s Paleo — or healthy. Many people assume that anything labelled a “superfood” must be good for them, without questioning its preparation process, origin, or effects on the body.

This health halo effect is particularly strong with quinoa, often presented as the perfect protein source. But its protein is incomplete (unlike that from meat or eggs), and the minerals it does contain may not be well absorbed due to anti-nutrients. It’s essential to critically evaluate these trends, especially when your health is your top priority.

The Simplicity of a True Paleo Diet

One of the best parts of Paleo is how simple it can be. There's no need to chase exotic or trendy foods when the most nourishing meals are often the most basic. A grass-fed steak, roasted seasonal vegetables, a handful of macadamia nuts, and a drizzle of olive oil can offer more nutrition and satiety than any pseudo grain bowl.

With just a little planning and prep, you can create meals that support gut health, blood sugar balance, and overall vitality without ever reaching for quinoa, buckwheat or other “healthy” grains.

Final Thoughts on Pseudo Grains

While pseudo grains might seem like a harmless or even healthy compromise, they simply don’t measure up when compared to the nutrient-dense whole foods that form the foundation of a true Paleo lifestyle. Whether your goal is to reduce inflammation, support digestion, lose weight, or just feel better day to day, the best results come from choosing foods your body was designed to eat.

If you’re new to Paleo or still experimenting with what works for you, consider taking a break from all grains and pseudo grains for 30 days. Then, if you reintroduce them, take note of how your body responds. You might be surprised just how much better you feel without them.

Do you avoid all grains, or do you eat some in moderation? How do you prepare them? I’d love to hear what you think about pseudo grains like quinoa, in the comments below.

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Paleo Diet Primal Food Dehydrator Dry Excalibur-min

Have You Got A Dehydrator?

A dehydrator is a great way of adding some variety into your Paleo diet. There are loads of great dehydrators on the market, like the Excalibur – but you don’t have to buy a dedicated dehydrator, as you can dehydrate produce directly in your oven.

A dehydrator is an indispensable machine if you want to dry your own products. This enables you to keep food for longer and is especially great if you have just harvested a lot of fruit or veg – or have a lot of meat to use up. A dehydrator is versatile and suitable for different products. The machine works with hot air that is blasted through the food, has an adjustable temperature and is very efficient. In a climate like ours, where the humidity is high, a dehydrator can provide a solution.

With a dehydrator you can build up a supply of food that will keep for a long time – but without the added ingredients of shop bought equivalents. You will have the perfect instrument to make all the fresh products that are only available for short periods of time during the year, sustainable. It is also a lot better for your bank account as you can bulk buy fresh produce when it is in season, or on offer – and make it last for many months.

Dehydrated food is great for people on the go, as the food doesn't weigh very much, so is ideal to take hiking or camping.

You can put pretty much anything inside a dehydrator; vegetables, fruit, meat, herbs, nuts, whatever you like.

Warning: For most products, the temperature should not be higher than 50c (120F) degrees.

Drying meat

Jerky is a great Paleo snack, packed with protein and fat. You can dehydrate any type of meat, either on it’s own or using herbs and spices to add some extra flavor. Biltong and boerewors are popular dehydrated meats in South Africa, which you can make yourself, it your dehydrator. Whilst you can buy jerky, it’s likely to have lots of preservatives – and unlikely to be made from grass-fed high quality meats.

Drying fruit

Try drying your own raisins or dried prunes and apples – or whatever fruit you have an abundance of in the garden. You can also make fruit leather by drying out puréed fruit. Whilst dehydrating fruit concentrates the sugar levels, they can certainly still be enjoyed as an occasional treat.

Drying herbs

A dehydrator is perfect for drying out herbs – great to prevent wastage. If you live somewhere hot & dry, you can dry herbs the traditional way, hung on string, and left out in the sunshine. Collecting the herbs is a fun activity itself, and the prospect of preserving them while maintaining colour and taste, makes it even more rewarding. Nothing is as good as a jar of your own cultured and dried coriander or hot chili peppers, to spice up your dishes for a whole year.

Dehydrating Vegetables

Vegetables are perfect for a dehydrator. Trying making vegetable chips, using kale, carrots or very thinly sliced sweet potatoes. Tomatoes also work really well in a dehydrator, and can be added to recipes for months to come.

How long does the food need to be in the dehydrator?

It totally depends on the amount of moisture inside the product. It can even vary between two items of the same product. Also the size makes a big difference in how long it will take to dry out the food. It’s really important not to cut short the during time, as any left over moisture can result in mould and rotten food. Almost all products need to be dried more than 24 hours, but you should research & experiment further for everything you attempt to dry out.

After drying to products, keep them in airtight pots or bags. Lockable glass pots or mason jars look great as decorations in the kitchen, filled with colourful dried fruit and vegetables.

Creative Ways to Use Your Dehydrator on a Paleo Diet

If you’ve already mastered the basics of using your dehydrator for jerky, herbs, and fruit leather, it’s time to take things up a notch. Your dehydrator can help you build a thriving Paleo pantry and support a lifestyle that’s free from processed ingredients but rich in flavour and nutrients. Here are some extra ways to incorporate dehydrated foods into your daily meals.

Make Your Own Paleo Croutons and Crackers

Who says Paleo can’t have a bit of crunch? Blend a mix of ground seeds (like flaxseed, sunflower, or chia), almond meal, herbs, and a little water or bone broth until you get a thick paste. Spread it thinly on a dehydrator tray and dry until crisp. You’ll have a satisfying, grain-free alternative to conventional crackers or croutons.

Dehydrate Zucchini or Eggplant Slices for Paleo “Pasta”

Thinly slice zucchini or eggplant lengthwise and dehydrate them until pliable but dry. These can be rolled or layered like lasagne sheets, making them a perfect noodle substitute for grain-free pasta dishes. Rehydrate them slightly before use if you want a softer texture.

Create Savoury Veggie Powders

Once dehydrated, vegetables like carrots, beetroot, kale, spinach, and even mushrooms can be blitzed into powders. These are ideal for adding to soups, stews, or omelettes for an extra nutritional punch. You can also mix them into homemade spice blends or sprinkle over meals as a Paleo flavour boost.

Fermented and Then Dried – The Ultimate Gut-Friendly Snack

Make a batch of fermented vegetables like sauerkraut or kimchi, then dehydrate them for a tangy, crunchy snack that’s both probiotic and portable. This technique preserves the benefits of fermentation while improving shelf life, perfect for travel or workday nibbles.

Dry Marinated Mushrooms or Capsicum

Marinate sliced mushrooms or capsicum in olive oil, garlic, herbs, and lemon juice for a few hours, then dehydrate them for rich, intense flavour. These work brilliantly in Paleo wraps, salads, or as toppings for grain-free pizza bases.

Preserve Bone Broth for Travel

You can pour cooked and cooled bone broth into silicone trays and freeze it, then transfer the frozen cubes to your dehydrator. Once fully dry, grind into a powder. This is a great way to travel with bone broth, use it as a seasoning, or rehydrate for a gut-healing drink anywhere.

Make Paleo-Friendly Trail Mix Components

Beyond dried fruit and jerky, try dehydrating small pieces of coconut, banana slices, and even spiced pumpkin seeds. You can season your ingredients with cinnamon or paprika before dehydrating to create custom Paleo trail mixes for outdoor adventures or midday snacking.

Dehydrated Citrus Zest for Paleo Desserts

Save and dry citrus peels like lemon, lime, and orange. Once dried, grind them into a fine zest powder to use in Paleo baking, raw treats, or to infuse teas. It's a fantastic zero-waste flavouring solution that smells as good as it tastes.

Storage Tips for Dehydrated Paleo Staples

To make the most of your dehydrator, ensure proper storage to preserve all your hard work. Use airtight jars or vacuum-sealed bags, and store in a cool, dry cupboard. If you live in a humid environment, consider adding food-grade silica packs to jars to keep contents dry.

Why Dehydrating is a Perfect Paleo Technique

Dehydrating food echoes ancestral techniques used long before refrigeration existed. It allows us to enjoy seasonal produce year-round, reduce food waste, and avoid the preservatives and hidden nasties in store-bought dried goods. Best of all, it keeps your food close to nature – just how Paleo intended.

Have you tried any of these ideas, or discovered your own favourite dehydrator hacks? Share your tips and tricks in the comments below!

Alternative to Fruit?

I hate “food” products that masquerades as healthy and natural. I fear that well some meaning parents will buy these products for their children, believing that they are giving them healthy nutritious food.

So many products have packaging covered in words like “natural”, “made with real fruit“, “no artificial colours or flavourings” which I think are very misleading.

I've seen so many packaged “fruit snacks” in the supermarket, that are clearly aimed at children. I'm not even sure that it's appropriate for children to eat a lot of fruit on a daily basis, but the idea of eating a processed fruit alternative seems to be a ridiculous idea.

I've found the ingredients for two of these fruit snacks – they contain a lot more than just fruit! Along with reconstituted fruit juice, the products also contain high volumes of sugar (presumably fruit doesn't have enough as it is) – even in the form of corn syrup! They also contain the ever too frequent non-Paleo suspects of “vegetable” oils, “natural” flavourings and other ingredients I certainly don't recognise as whole foods.

Is it really too difficult to give a child Paleo lunch options, such as boiled eggs, olives, real fruit, carrot sticks or coconut?

Nice and Natural Mixed Berry Fruit Snacks Ingredients:

Reconstituted Fruit Juices (65%) (Apple Juice (62%), Strawberry Juice (3%) or Raspberry Juice (3%) or Blackcurrant juice(3%) or Blueberry Juice (3%)), Sugar, Glucose Syrup, Gelatine (Halal), Food Acid (Citric Acid), Gelling Agent (Agar), Natural Flavours, Starch (Maize), Glazing Agent (Vegetable Oil, Carnauba Wax), Natural Colours (Turmeric, Carmine, Anthocyanin).

Florida's Natural Au'some Fruit Nuggets Ingredients:

Fruit Juices & Purees (90%) (Pear Juice from Concentrate (68%), Pear Puree from Concentrate (20%), Strawberry Juice from Concentrate (1%), Blueberry Juice from Concentrate (1%)), Natural Raw Sugar (5%), Tapioca Starch, Corn Syrup, Dextrose, Apple Fibre, Acidity Regulators (Citric Acid, Sodium Citrate), Natural Strawberry Flavouring, Antioxidant (Ascorbic Acid), Gelling Agent (Pectin), Natural Colour (Anthocyanins), Glazing Agent (Carnauba Wax), Corn Maltodextrin.

What do you think about processed foods like these being marketed as a good, natural alternative for children?

The Health Halo of Packaged Snacks

One of the most frustrating aspects of the modern food landscape is the clever marketing used to disguise ultra-processed products as nutritious. Terms like “no added sugar,” “natural flavours,” and “real fruit content” are used liberally, creating a false sense of health around what are essentially lollies in disguise. Many parents, doing their best under pressure, are misled into thinking they’re offering a wholesome lunchbox treat — when in reality, these products are a far cry from real, nutrient-dense food.

This health halo is particularly dangerous because it erodes the trust consumers place in food labelling. When buzzwords are overused and manipulated, it becomes almost impossible to distinguish genuinely nourishing products from those loaded with industrial ingredients, additives, and synthetic processing aids. Children, in particular, are the most vulnerable consumers, and the long-term effects of highly processed diets are well documented in terms of obesity, insulin resistance, and behavioural impacts.

Decoding the Ingredients List

It’s easy to get lulled into a false sense of security when a product has a short list of ingredients. But even a short list can be problematic if it's composed of reconstituted juices, sugar, syrups, flavour enhancers, and artificial or “natural” colourings. Phrases like “fruit puree from concentrate” may sound innocent, but what’s often missing is context — these are highly processed derivatives of fruit, stripped of fibre and whole-food benefits, then sweetened and thickened with corn syrups and starches to create a uniform gummy texture.

When you look more closely at the two examples listed, both are at least 85–90% refined carbohydrate, with almost no fat or protein. The presence of multiple sugar sources — glucose syrup, corn syrup, dextrose, raw sugar — should be a red flag. These additives don’t just provide sweetness; they disrupt appetite regulation, spike blood sugar, and can contribute to long-term metabolic dysfunction when consumed regularly.

How Packaging Tricks the Eye

Marketing teams are exceptionally skilled at designing packaging that appeals to parents and children alike. Bright colours, playful characters, and slogans like “no nasties” are used to grab attention and convey trust. Many of these products are placed at eye level for children in supermarkets, subtly encouraging pester power and reinforcing the idea that these treats are equivalent to a serve of fruit.

Some brands even incorporate packaging that mimics health food staples — soft pastels, leaf motifs, or fonts associated with organic products. Without reading the fine print, it's easy to assume these are healthy choices, especially when the front of the pack boldly claims “made with real fruit” or “100% natural.” But as always, the truth lies in the fine print on the back.

Why Real Food Always Wins

When it comes to nourishing children (and adults), real whole food is always the best option. Whole fruit, with all its natural fibre, vitamins, minerals, and hydration, is far more beneficial than a gummy snack shaped like fruit. Even better are lower-sugar options like cucumber sticks, boiled eggs, grass-fed meat strips, or a handful of activated nuts. These foods aren’t just nutritionally superior — they also teach children what real food looks, feels, and tastes like.

Swapping out fake fruit snacks for real food doesn’t have to be hard. Try options like:

Carrot sticks with guacamole or mashed avocado
Boiled eggs with a sprinkle of sea salt or paprika
A handful of olives or cucumber slices
Frozen berries, packed in a chilled container
Leftover meatballs or roast chicken pieces

These options are not only Paleo-friendly but also far more satiating than a sugar-laden gummy. They won’t result in mid-morning energy crashes or sugar-induced tantrums, and they support long-term health and good eating habits.

What’s Wrong with “Natural Flavourings”?

“Natural flavourings” is one of the most misleading terms found in packaged food. It gives the impression of something wholesome and straightforward — like a strawberry essence made from strawberries. But the reality is far more complex. Natural flavours are chemically extracted from a natural source but can include solvents, preservatives, and synthetic processing agents. They may originate from fruit, but by the time they reach your child’s mouth, they are as far from “natural” as you can imagine.

Worse still, food manufacturers are not legally required to disclose what these flavourings contain, making it impossible for consumers to know exactly what they're eating. For families dealing with allergies, intolerances, or behavioural concerns, this is especially problematic.

The Role of Sugar in Shaping Taste Preferences

One of the most damaging aspects of sugary processed snacks is the way they condition young taste buds. Children who regularly consume sweetened fruit snacks, even if they’re branded as “healthy,” often develop a preference for hyper-sweet flavours. This can make real fruit seem bland and discourage children from enjoying less sugary whole foods.

Establishing a taste for natural foods early in life is a powerful way to protect long-term health. The earlier a child gets used to the natural sweetness of an apple, the bitterness of greens, and the richness of real fats, the more likely they are to retain these preferences into adulthood.

Creating a Culture of Real Food

If you’re packing school lunches or feeding young children, you don’t have to succumb to the convenience of packaged “fruit” snacks. With a little planning, you can prepare balanced meals that include protein, healthy fats, and complex carbohydrates in the form of vegetables or fruits that haven’t been through a chemical laboratory.

It’s worth involving kids in the process, too. Encourage them to help chop vegetables, pick their favourite fruit from the market, or pack their lunchbox. When children feel part of the process, they’re more likely to try — and enjoy — real food.

Final Word: The Real Cost of Convenience

Convenience foods come at a cost — to health, to behaviour, and to the lifelong habits we instil in children. While grabbing a packet of fruit nuggets may seem like an easy win on a busy morning, it’s worth pausing to consider what that packet really contains. When you dig a little deeper, you’ll often find a list of ingredients that simply doesn’t belong in a growing child’s diet.

Real food doesn’t need a marketing department, a glossy wrapper, or a health claim. It just needs to be simple, whole, and unprocessed. Let’s bring the focus back to honest food that nourishes, not products that just pretend to.

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101 (more!) paleo snack ideas

After the popularity of my previous post on paleo snack ideas, I've put together a new, extended list of snack ideas.

After my last list, I got a lot of people telling me “DAIRY IS NOT PALEO” (yep, I think they were shouting), so just to clear it up, some of the snack ideas listed below do have dairy options. I'm not in the paleo police, so if you tolerate dairy and take more of a lacto-paleo approach (and can find a good quality source) – go for it. If you fare better dairy free, avoid it!

The list below has a good range of snacks suitable for work (where there often aren't good facilities for keeping things cool or warming them up), travel, children as well as snack ideas that are quick enough for you to grab and go.

I'd love to hear your feedback – – what's your go to paleo snack? Or do you find you don't need to snack so often any more?

A can of (high quality) tuna
Make your own beef jerky
A bag of nuts and seeds
A couple of squares of super dark high quality chocolate
Make your own cherry ripe bars
Coconut flesh in a bag (dehydrate it to make it last longer!)
Keep a small jar of coconut oil or coconut manna to hand – and a spoon!
Cheese cubes served with cut apple
Use a melon baller to prepare spheres of fruit – and serve in cream (dairy or coconut)
Roll up avocado, radish, cress & asparagus in ham wraps
Coat chicken with an egg and almond flour mix to create Paleo chicken nuggets
Melon & ham slices
Simple – avocado slices
Pre-boiled, peeled hard boiled eggs
A jar of olives
A tin of coconut milk served over fresh berries
Your favourite fruit
A coconut
Make your own pork scratching (AKA pork rinds or crackling)
Have you tried coconut yoghurt yet?!
A bag of your favourite nuts (activate them, then season them)
How about spicy almonds?
Seaweed is a good option that stores well
Coconut flakes
A berry and coconut mix
Dry some berries and fruit
Last night’s meatballs
Pigs in blankets
Almonds, pecans and berries served in coconut milk
No-Oatmeal
Full fat plain Greek yoghurt (if you do dairy)
Salmon
Smoked meat and salami
A selection of cheeses
Almond Butter
A sealed packet of nuts and seeds
A jar of pickles (make sure it isn't full of sugar)
Home made egg muffins
Make your own Paté
A tin of sardines
Oysters
Simple – cut up some leftover meat and veg
Devilled eggs
Precooked bacon pieces
Dehydrated banana slices
Kale chips
Diced Steamed chicken and avocado
Leftover meat and mayo
Paleo sushi with nori, veg, avo and fish
Mini omelettes
Veg sticks and nut butter
Salmon and tuna on sliced cucumber
Carrot sticks with a home made spicy salsa
Capsicum (Bell Pepper) strips with a guacamole dip
Make sandwiches with bacon “bread” and an avo filling
Ham, tomatoes and fresh basil
Left over roast veggies with a ranch sauce
Home made sauerkraut
Ever tried chocolate covered bacon bites?Coat almonds and coconut flakes in chocolate
Dip fresh berries in chocolate
For a special treat paleo cookies
Frozen grapes
Frozen banana slices mixed with fresh cream
Baked pears with coconut cream and a dash of cinnamon
A flask/ thermos of bone broth
Soup
A bottle of a freshly made green smoothie
Zucchini Chips
Spicy pumpkin seeds
Homemade fruit leather
Sweet potato, coconut oil fries
Stuffed mini bell peppers (capsicum)
sliced peaches & cottage cheese
Baba Ghanoush with vegetable sticks
Ginger sesame Chicken wings
Monkfish & sweet potato skewers
Sweet potato & chocolate chip muffins
Refilled sweet potatoes
Spicy nuts
Maple & cayenne roasted almonds
Celery sticks and pesto
Spicy coconut king prawns
Crunchy cashew fish sticks
Indian Eggs
Kimchi
Mini Paleo Pizza’s
Sliced deli meat
Chicken drumsticks
Coconut Milk Kefir
Plantain chips
Roasted Chestnuts
Cauliflower Popcorn – who needs that other stuff when you can make this?!
Collard wraps – put your favourite veggies and leftover meat in a collard leaf and wrap!
Coleslaw
Prosciutto wrapped asparagus
Pickled Gherkins
A glass of (unsweetened)Almond Milk
Prawns with Paleo Cocktail Sauce
Carrot sticks with Paleo Hummus
Strawberry & coconut ice cream
Raw Chocolate Maple and Pecan Fudge

How to Choose the Right Paleo Snack for Your Lifestyle

With so many Paleo snack ideas to choose from, the key is finding options that work for your routine. If you’re on the go all day, opt for shelf-stable choices like jerky, activated nuts, coconut flakes, or tinned fish. These require no prep and are easy to store in your bag or car.

If you're at home and have a few more minutes, why not make a small batch of egg muffins, Paleo sushi rolls, or even sweet potato fries cooked in coconut oil? These snacks can double as mini-meals and help you stay full for longer.

For anyone following a low carb or keto-leaning Paleo diet, focus on snacks with a higher fat content like avocado, olives, boiled eggs, pâté, and nut butters. These will help stabilise energy levels and reduce hunger between meals.

And if you're looking for family-friendly or kid-approved Paleo snacks, there are plenty of fun ideas in the list — from frozen banana slices to mini Paleo pizzas and zucchini chips.

Snacking isn’t essential on Paleo if your meals are nutrient-dense, but let’s be real — life gets busy, and it helps to have a plan. Keeping a few go-to Paleo snacks on hand can prevent unhealthy choices when you're tired or in a rush.

Do you have a favourite Paleo snack not on the list? Drop it in the comments — I’d love to keep adding to this ultimate Paleo snack resource.

More Creative Paleo Snack Ideas to Keep You Inspired

If you're looking to add even more variety to your Paleo snack game, the ideas below bring together flavour, convenience, and nutrition — all with minimal fuss. Whether you're after savoury, sweet, or something in between, there's something here to keep your snack drawer exciting and Paleo-compliant.

Boiled quail eggs – A bite-sized alternative to chicken eggs, they’re perfect with a sprinkle of sea salt.
Avocado boats – Halve an avocado and fill the seed hollow with salsa, sauerkraut, or tuna salad.
Apple slices with sunflower seed butter – A great nut-free option for those with allergies or sensitivities.
Jicama sticks – Crisp, hydrating, and excellent with lime and chilli for a Mexican-inspired snack.
Dehydrated zucchini chips with paprika – Make a big batch in your dehydrator or low oven to have crunchy snacks on hand.
Mini meatloaf muffins – Bake individual meatloaves in a muffin tray and keep them in the fridge for a satisfying protein fix.
Frozen coconut bites – Mix shredded coconut, a little honey, and coconut oil, then freeze into silicone moulds.
Stuffed dates – Try dates filled with almond butter and a sprinkle of cinnamon (great for a natural energy hit).
DIY trail mix – Combine your favourite activated nuts, coconut flakes, freeze-dried berries, and cacao nibs.
Spiced cauliflower bites – Roast small florets in olive oil and turmeric for a warm, satisfying snack.

Snack Timing and Portion Tips for Paleo Success

Snacking on Paleo shouldn’t feel like a chore — nor should it become an all-day grazing habit. The goal is to support your energy and nutrient needs without mindless munching. Here are a few tips to make the most of your snack time:

Pre-portion snacks in small containers to avoid overdoing it, especially with nuts and dried fruits.
Time your snacks strategically — a mid-morning bite can bridge breakfast and lunch, while an afternoon snack might keep you from reaching for the biscuit tin at 4pm.
Always include protein or fat – pairing carbs (like fruit) with protein or fat helps slow absorption and keeps you fuller for longer.

Make-Ahead Paleo Snack Prep Ideas

If you set aside just 30–45 minutes on a Sunday, you can prepare a week’s worth of easy Paleo snacks. Here’s a sample prep list to get started:

Boil a dozen eggs and peel them ready for grab-and-go protein.
Cut veggie sticks (carrot, celery, cucumber, and capsicum) and store them in water-filled containers in the fridge.
Pre-make a batch of Paleo kimchi or sauerkraut to add gut-friendly crunch to any snack.
Whip up some almond pate or chicken liver pate to enjoy with veggie sticks or seed crackers.
Roast a tray of seasoned nuts or spiced seeds for a savoury fix.

Snacking Mindfully on Paleo

Lastly, it’s worth tuning into why you’re snacking. Is it because you’re genuinely hungry, or are you tired, bored, or distracted? One of the less talked-about benefits of eating Paleo is how it can help you reconnect with your natural hunger signals.

Try sitting down, even for just a minute, when you snack. Put your food on a plate. Chew slowly. Appreciate the flavours. That awareness can help turn snacks from a guilty grab into a satisfying pause in your day.

What Are Your Latest Go-To Paleo Snacks?

The Paleo community is full of ingenious foodies, and I’d love to hear from you. What have you been snacking on lately? Any weird and wonderful creations? Let me know in the comments — and if I get enough replies, I’ll do a reader-curated follow-up post!

Recipe Lemony Broccoli paleo network-min

Paleo Broccoli with Zesty Lemon Flavour

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7 signs intolerant dairy lactose casein lactase allergic symptoms milk Paleo Network-min

7 signs you’re dairy intolerant

Dairy is a huge dividing issue in the paleo world. Strict paleo would omit dairy, but a lot of people take a more primal approach and include good quality dairy in their diet. My study showed most people who identify with paleo do in fact consume some dairy. The deciding factor here is if you are dairy intolerant or not. And how would you know?

Whilst not scientific, there are a few warning signs that will give you a pretty big clue you don’t tolerate dairy well. But what is it in the dairy that may not agree with you? Well, it’s not as simple as saying it’s the dairy, you could well have a reaction to the lactose, or the casein contained in dairy.

Today, I'm going to look at a Lactose Intolerance specifically, as this is the dairy component that seems to be most troublesome for so many people. Whilst Northern Europeans seem to tolerate lactose fairly well due to a long, long history of doing so, in other populations most people are lactose intolerant.

What does lactose intolerance mean?

Simply, this occurs when you stop making the enzyme lactase, which is required to digest lactose. Without lactase, bacteria will metabolise the lactose instead. Whilst not a serious condition, it is going to be uncomfortable and frustrating for the unwitting dairy consumer.

So what are the symptoms?

1. Symptoms are going to centre around your digestive system, so look out for:

2. Bloating

3. Gas…. Say no more

4. Crams and pains in your abdomen

5. How to put this nicely… loose bowel movements, sometimes very loose

6. Strange noises coming from your digestive system

7. In severe cases vomiting

8. Unexplained tiredness

Important to note is how soon they symptoms came on after consuming the dairy? And what type of dairy was it?

What next?

If you suspect you may be intolerant to dairy, you need to find out.

The best way to test this is by an elimination diet. No dairy whatsoever for 30 days. See how you feel, are the symptoms still there? If you've been symptom free, you can test this further by gradually introducing back in certain dairy products. I've heard some people will be fine with hard cheeses for example, but not soft cheese. Whatever you introduce, make sure it’s in isolation, and wait at least three days before bringing another dairy variable into the mix. You can experiment with raw dairy, fermented dairy, perhaps you’ll find clarified butter; ghee has a different impact on you.

Do you suspect you're dairy intolerant? Do you consume it?