16 Keto Travel Snacks to Munch on the Go
It’s easier to stick to your ketogenic diet when you’re at home near all of your favorite grab-and-go or ready-to-make treats, snacks, and goodies. But when you’re traveling away from your keto kitchen, you enter the world of convenient carb-heavy temptations.
The good news is that the keto community continues to grow along with the science on the many benefits of this low-carb way of eating, and as a result more keto-approved snacks are becoming available. You can also plan ahead of time and take keto-friendly snacks with you to keep you going until your next keto meal. This article is your guide to keto-friendly snacks for travel.
The Best Keto Travel Snacks
1. Hard Boiled Eggs
Many gas stations and grocery stores have pre-boiled eggs available in the refrigerated section. Depending on where you’re traveling and if you can store them correctly, you could even bring your own eggs in a cooler box. Eggs are a high-protein, low-carb food packed with nutrients like selenium and choline. Sprinkle a little salt on your eggs and enjoy.
2. Cheese
Like eggs, cheese is also a satiating food rich in protein and lower in carbs. Some cheeses are lower in carbs than others. You can usually find cheese sticks, slices, or squares as a quick and easy keto snack available at most grocery stores and gas stations. Make a cheesewich and grab a slice of salami or pepperoni to sandwich between two slices of cheese, or roll some prosciutto around a cheese stick for a meaty, cheesy, fancy roll-up. In many places, you can also find packaged cheese crisps in the chips section—a low-carb take on classic potato chips. Try these roasted jalapeno cheese crisps from Ketogenic.com.
3. Nuts, Seeds, and Nut Butters
Nuts and seeds are a crunchy, salty keto snack that doesn’t require refrigeration or a cooler box. Nuts and seeds provide nutrients and healthy fats to fuel you until your next keto meal. Among the best keto nuts and seeds are almonds, walnuts, macadamias, sunflower seeds, hemp seeds, and pumpkin seeds. Healthy nuts are associated with a lower risk of non-alcoholic fatty liver disease on the keto diet. [1] When you’re in a bind and your stomach growls, stay keto and pick up a handful of nuts, coconut flakes, or some nut butter packets from a grocery store or gas station. You could also bring this keto trail mix from home to really kick things up a notch.
4. Jerky
Most beef and meat sticks, chews, and pieces are shelf-stable and don’t require refrigeration or storage in a cooler box, making them even easier to throw in your bag and get traveling. Jerky and meat sticks are readily available, but you’ll need to watch out for any added sugars, syrups, or hidden ingredients. Today, you can even find healthier jerky that’s uncured and made from grass-fed cows.
5. Dark Chocolate, Keto Snack Bars, and Bark
Unsweetened dark chocolate with a higher percentage of cacao (85% or higher) is a delicious keto treat. The average Hershey’s chocolate bar has well over 20 grams of sugar, so you’ll have to find a keto alternative like the ChocZero bars, Quest Nutrition bars, or an unsweetened dark chocolate bar. Always look closely at the label to make sure you’re not exceeding your desired carb count.
Bark is another option that satisfies your childlike urge for sweet or chocolaty candy. Depending on the ingredients, some chocolate and keto snack bars are shelf-stable, while others will need to be kept cool. When you’re in the mood for something chocolatey and sweet on your journey, try a recipe from Ketogenic.com:
- Chocolate and coconut energy bars
- Chocolate bark recipe
- Keto chocolate bar (Hershey’s inspired)
- Keto chocolate-covered almonds
- Keto peppermint bark
- Keto frozen berry yogurt bark
- Keto peanut butter cookies
- Keto chocolate chip cookies
6. Pork Rinds
Pork rinds are a shelf-stable, salty, crunchy, and surprisingly filling alternative to carb-heavy potato chips. They’re easy to take with you–just try not to squish the bag and turn them into pork rind crumbs.
7. Popcorn
You might be surprised to learn that you can eat popcorn in moderation on keto because one cup of air-popped popcorn only has 5 grams of net carbs. [2] Just be sure to skip the sugary popcorn and always check the ingredients and carb count. You may not be able to eat a whole bag and remain in ketosis, depending on the carb count. Making your own keto popcorn at home is one way to make sure you stay low-carb.
8. Hot Dogs and Sausages
A bunless sausage or hot dog is a quick and convenient way to get more protein. Most gas stations have ready-to-eat cooked sausages or hot dogs. Watch out for any hidden carbs.
9. Berries
When you’re on the go, a serving of sweet strawberries or blueberries is a healthy, low-carb way to satisfy your craving for something sweet. You can find them in the refrigerated section of most gas stations and grocery stores.
10. Seaweed Snacks
Seaweed snacks are full of iodine and also contain healthy fats and fiber, making them perfect for the keto diet. You might find shelf-stable seaweed snacks at a grocery store or gas station.
11. Canned Fish
Tinned cans of fish like salmon, tuna, and sardines are a keto-approved snack and a tasty source of beneficial omega-3 fatty acids. These healthy fats found in fish have been shown to be protective against cardiovascular disease and cancer. [3]
12. Fat Bombs
If you’re able to keep them cool enough in a cooler box, fat bombs should keep for shorter journeys. Delicious fat bombs ramp up your fat intake and help keep you satiated between meals. Choose a recipe from Ketogenic.com:
- Peanut butter fat bombs
- Strawberry cheesecake fat bombs
- Dark chocolate almond fat bombs
- Coconut fat bombs with chocolate drizzle
- Pumpkin fat bombs
13. Olives
If you love the flavor of olives, they make a convenient keto travel snack. You can score pitted olives in snack-sized packages at most gas stations.
14. Smoothies
With the right container and storage, you can make your favorite low-carb smoothie and take it with you on the road. Smoothies are filling, and you can get creative with your favorite flavors. Try a chocolate collagen smoothie, a keto cherry coconut smoothie, or one of the many other unique smoothie recipes from Ketogenic.com.
15. Low-Carb Veggies
For an extra healthy snack on shorter journeys, you can bring your own salad from home in a cooler box. If you’re on the go and hankering after something a little healthier, you can make your own small salad using low-carb veggies you can find at the store, such as cucumber slices, celery, olives, peppers, avocado, pickles, broccoli, artichokes, asparagus, and sundried tomatoes. Top your salad with ham or turkey slices. Packets of veggie bites, such as cauliflower bites, are another option.
16. Butter
While butter is not a snack in and of itself, it can turn your gas station coffee into a drink that keeps you full and satisfied between meals. Bring your own butter for tea or coffee and stay fueled up with healthy fats.
References
Crosby, L., Davis, B., Joshi, S., Jardine, M., Paul, J., Neola, M., & Barnard, N. D. (2021). Ketogenic diets and chronic disease: Weighing the benefits against the risks. Frontiers, Frontiers | Ketogenic Diets and Chronic Disease: Weighing the Benefits Against the Risks (frontiersin.org)
United States Department of Agriculture (USDA) Food Database. Snacks, Popcorn, Air-popped. FoodData Central (usda.gov)
National Institutes of Health Office of Dietary Supplements. Omega-3 Fatty Acids. Omega-3 Fatty Acids - Consumer (nih.gov)
