The question, “What should I eat?” can be fun as you envision and choose from your favorite snacks and dishes. But that same question can become stressful when you’re on the go and following a specific eating plan. A ketogenic diet comes with some restrictions, namely refraining from consuming more than 50 grams of netcarbs daily. It might seem difficult to navigate a low-carb diet in a world brimming with sugar and carbs, but more and more keto-approved food choices, recipes, and alternatives are now available.
Of course, bringing your own snacks in a cooler box is more affordable and gives you more control over the ingredients when you’re traveling, but it’s not always an option. If you’re hungry on the road and in need of a snack, you’ll be pleased to know that there are keto snacks at most gas stations. While they may be a little pricier compared to your local grocery store, sometimes you need a convenient pick-me-up. Especially if you choose a gas station with a larger convenience store section, there are plenty of tasty snacks for you to have without risking your hard work and progress inketosis.
Here are some of our favorite keto gas station snacks.
Carnivores love beef jerky! Gas stations typically have all sorts of pepperoni snacks, beef jerky sticks, chews, and pieces. You can choose from a variety of flavors; just be sure to check the carb count for any sneaky added sugars. Go for brands like Tillamook Zero Sugar and be wary of flavors with ‘brown sugar’ or ‘maple syrup.’
For those who enjoy dairy on keto, you can probably find string cheese in the refrigerator section of the gas station. You might even reminisce about your childhood as you peel back the cheesy strings one by one. String cheese provides vitamins, minerals, protein, and fat. Cheese sticks are usually a wonderful keto-friendly snack on the go. For example, one stick (28 grams) of part-skim mozzarella string cheese provides 85 calories, 5,8 grams of fat, 6.7 grams of protein, and only 1.3 grams of carbohydrates. 
Hot Dogs and Sausages
Gas stations sometimes offer hot foods like hot dogs or other types of satiating sausages. A bunless hot dog or sausage is a quick and easy protein-packed keto snack. Some brands of sausages do have hidden carbs, so ask to see the packaging and nutritional info if you’re in doubt. Most hot dogs and sausages have little to zero carbs.
Granola, nut, and protein bars are often sugar-loaded, but there are still keto-friendly options around if you know what to look for. Check the carb count on the label and look for brands like the Quest protein bar to stay keto on the road.
Pork rinds are a popular snack around the globe, and they make an excellent salty, crunchy alternative to carb-heavy potato chips. This crispy snack is on the shelves at most gas stations. As with jerky, check the ingredients and carb count for any flavored versions as they may contain added sugar.
Larger gas station stores often carry fresh fruit cups. Higher-carb fruits like pineapple are off the keto menu, but you may be in luck and score a carton of fresh sweet strawberries or raspberries to satisfy your sweet tooth. Berries are nature’s low-sugar candy treat.
Pickles are like marmite–you either like them or you don’t. If you do, you’ll be pleased to know that gas stations typically carry whole dill pickles packaged and ready in the chilled foods area. You may find pickle bites like the Oh Snap! Dilly Bites Pickles brand.
Nuts and Seeds
Even in small gas station stores, you’ll usually find a selection of nuts and seeds near the chips and carby snacks. Keep your eyes on the prize and go for a bag of raw or roasted almonds or sunflower seeds for a nutritious energy kick. Steer clear of honey or brown sugar flavors and check the label if you’re unsure about added carbs and sugars. Individual nut butter packets, like almond butter, might also be on offer.
You may be in luck and score keto cookies, like Quest Cookies or Lenny & Larry Keto Cookies. These keto-friendly brands bring you all the sweetness without the added sugar that threatens ketosis.
Mozzarella and Prosciutto Roll-Ups
Mozzarella sticks wrapped in prosciutto are a savory, keto-friendly snack. You may even find a salami or pepperoni Cheesewich, which uses two slices of cheese to sandwich a slice of uncured meat like pepperoni or salami, making the perfect breadless “sandwich” for keto dieters.
Hard Boiled Eggs
You can usually find pre-boiled eggs in the cooler section of gas stations. Eggs are a high-protein, low-carb keto snack. Eggs are loaded with nutrition, including essential fatty acids, iron, choline, selenium, and vitamins A, B12, and D.
Plenty of yogurts are too high in sugar for keto, but some keto dieters may be able to consume a small amount of Greek yogurt if it’s available.
Seaweed snacks are crunchy, savory, and full of iodine and other important nutrients. They have a unique flavor and are perfect for the keto diet. Be sure to avoid brands with added sugars.
Guacamole and Avocado
Gas stations often carry guacamole packets or even individual avocados. Avocados give you healthy fat and fiber without any carbs. An individual avocado even comes in its own natural bowl! Sprinkle salt and pepper for added flavor.
So much of the candy and chocolate at gas stations feature sugar and corn syrup as the star of the show; however, now and again, you may find sugar-free dark chocolate with a high percentage of cocoa. Watch out for brands that use added milk or sugars, which takes them off your keto menu. You could make yourself a real treat if you find some nuts, keto-compliant dark chocolate, and berries!
Coffee With Heavy Cream
A warm caffeinated coffee provides an energy boost to help you through the rest of your day. If available, add heavy cream for a splash of fat and enhance the flavor of your coffee. Be mindful of creamers that contain soy or added sugars.
Some keto dieters opt for a zero-sugar or diet soda for a caffeine kick, or you may find unsweetened sparkling or carbonated water like La Croix. When in doubt, always go for water to stay hydrated and stay away from those mischievous sugars. Bring lemon juice or keto water flavor enhancers to fancify your mundane bottle of water.
Steph Green is a writer, researcher, and singer/songwriter with a passion for all things wellness. In 2016, after four years of struggling with her own health problems and painful autoimmune disease, Steph developed a life-changing and extensive knowledge of keto, nutrition, and natural medicine. She continues on her healing journey and enjoys helping others along the way.
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