Fact-checked by Dr. Anthony Gustin, DC, MS.
Written by Emily Ziedman
When you’re on the road, it isn’t always convenient to pull together your favorite keto recipes and low-carb meals.
Low-carb travel is an art of its own, but you’re not doomed to a trip filled with protein bars and meal replacement shakes. In fact, staying keto while traveling has never been easier.
If you’re looking for some keto-friendly, high-fat snack ideas, then you’re in the right place. Read on for some easy, on-the-go keto snacks and low-carb meals.
Your keto on-the-go roadmap awaits.
You’ve mastered the ketogenic diet, you’re feeling terrific, life’s a breeze and your energy couldn’t be better.
Until it’s time to travel.
When your body’s running on fat and your energy is high, the last thing you want to do is slip out of ketosis just because you’re not in the comfort of your own home.
Sure, it can be tricky to stick to a ketogenic diet when you’re sleeping in hotel rooms or at a friend’s place, but with some planning ahead and some essential tools, you can take the stress out of keto travel.
Commit To Your Goals And Plan Ahead
Before you decide to throw in the keto towel for a week’s vacation or give up due to your hectic work schedule — remember your goals.
Most people choose to follow a keto diet because it makes them feel more energized and focused with fewer cravings and energy slumps.
Remember, this is a way of life — not a crash diet.
Planning ahead makes all the difference. Know your potential barriers and be prepared with tools to overcome them.
For instance, maybe you’re heading home for the holidays and you know your mom is going to make your favorite chocolate chip cookies. Get ahead of the temptation by asking her to make
some chocolate hazelnut cheesecake bites instead, or make them yourself.
Not too sound too cliche but…you can have your cake and eat it too.
Pack Plenty Of Keto Snacks
You can never have too many low-carb snacks with you, and luckily, there are tons of easy-to-pack keto snacks to choose from.
Maybe you have a 12-hour plane ride, a 5-hour drive, or you’re unsure whether your hotel will have any keto breakfast options.
Regardless of the circumstance, having a solid snack pack with you is always a safe bet. This applies to travel as much as it does to everyday life.
Try A Keto Coffee To Stave Off Hunger
What do you do when the snacks run dry and hunger kicks in?
Before you reach for that packaged blueberry muffin, try a Keto Coffee to stave off your hunger. The caffeine will give you a clean boost of energy, and the MCTs will provide a source of fuel to keep you going until your next meal.
Master The Eating Out Game
Travel often comes with a lot of eating out. So, figuring out how to navigate the standard restaurant menu is essential to staying keto on the go.
Step #1: Always check the menu ahead of time if possible. Spend some time researching the best restaurants in the area and choose ones with the most keto-friendly menu. Make sure that the menu doesn’t state “no substitutions” or call ahead and make sure they can accommodate your dietary needs.And don’t worry about your non-keto traveling partners, there will always be plenty of options for them.
Step #2: Choose protein-rich dishes with lots of low-carb veggies like spinach, broccoli, celery, etc. If you’re going with a salad, make sure they give you a low-sugar dressing, or just ask for olive oil.
If your main dish comes with a sauce, ask your server if there’s sugar or flour added and either go without sauce or replace it with a lower carb option.
That grass-fed burger calling your name? Simply ask for no bun and a salad on the side to replace the french fries. Some places will even wrap the burger in collards or lettuce if you ask.
Strategic Intermittent Fasting
When all else fails, you can always rely on intermittent fasting (IF). IF will not only help you get deeper into ketosis, but it’s easy, free, and you can do it anytime and anywhere.
Traveling is a great time to experiment with IF because it can give you a sense of freedom around your food schedule. Since keto tends to make you feel less hungry anyway, skipping a meal can be a better option than jeopardizing your ketogenic state.
Here are some of the easiest and most satisfying keto snacks to have on hand when you’re on the go.
#1: Nut Butter Singles
Perfect Keto Nut Butter Singles are nothing short of a lifesaver. So small they can fit in your pocket, but so satisfying they’ll keep you going for hours.
The macadamia nuts set this nut butter apart from the rest, creating a buttery and rich, taste and texture. It has a touch of salt and a sweet finish that make them ideal for crushing sugar cravings — all with zero added sugar.
They’re silky smooth at room temp, so no need to refrigerate. You can add a packet to a smoothie, spread it over a keto bar, or have them as-is. And since they come in portion-controlled packets, you don’t have to worry about overdoing it.
#2: Keto Bars
Protein bars are always a great go-to when you’re on the move. A good bar is convenient and nutrient-dense without spiking your blood sugar.
But bars that good are hard to find. Perfect Keto Bars are packed with all the nutrition you would find in a perfectly tailored keto smoothie, with the convenience of a packaged food.
The almond butter, grass-fed collagen, cacao, and MCT powder make these keto bars the perfect snack for keeping you satisfied, all while making sure you don’t dip out of ketosis.
Nuts are packed with nutrition and have an excellent macronutrient profile for keto. They’re rich in fat, protein, and fiber and make a great no-mess snack.
When you’re running around or traveling and the only place to grab food is the closest gas station, nuts should be the first thing that comes to mind.
Be aware though — many packaged nuts are fried in poor-quality vegetable oil or are covered in artificial or sugary flavors. Make sure to take a look at the ingredient list to make sure they’re high-quality and keto-friendly.
#4 Beef Jerky
Jerky is another keto-on-the-go superstar. You can find jerky almost anywhere, and you can pack it in any purse or carry on.
Plus, the extra protein will help you crush cravings and help you feel full for hours.
Like nuts, make sure that the ingredients are free from sugar and low-quality additives.
Jerky, in particular, can contain a lot of sugar, so always check the nutrition panel.
#5 Keto Coffee
Keto coffee isn’t your grandmother’s coffee and low-fat milk. It’s an upgraded coffee drink that contains healthy fats to fuel your body and brain. A classic keto coffee recipe is:
- 2 cups freshly brewed hot coffee
- 2 tablespoons grass fed butter
- 1 scoop Perfect Keto MCT Powder
- 1 teaspoon ceylon cinnamon (optional)
The fat in keto coffee helps you feel full and energized for hours, making it the perfect snack for long travel days.
If you don’t have all the ingredients or don’t feel like traveling with sticks of grass-fed butter, try Perfect Keto coffee packs.
The single serve packets make it easy to enjoy high-quality coffee no matter where you go. Imagine — you never have to suffer through burnt airplane coffee again.
The packets come packed with MCT powder that gives the coffee a smooth, creamy taste, while also helping to boost your ketone production. Perfect for your keto morning routine or afternoon slump.
They come in three flavors; mocha, french vanilla, and unflavored, so you never have to worry about getting bored.
#6 Matcha Latte
Matcha is a Japanese green tea powder that offers a laundry list of health benefits. But most matcha lattes contain tons of sugar and low-fat milk.
To keep it keto, grab a matcha latte with zero added sugar and use full fat coconut milk or heavy cream.
For an even healthier option, try Perfect Keto’s Matcha Latte travel packets.
Just like the keto coffee, this keto matcha latte mix come in single-servings that make it easy stay keto while you travel. All you need is some hot water, a cup, and a packet of matcha.
Matcha is an excellent source of nutrients, containing over 100 times the antioxidants of lower quality green tea[*]. This latte blend is also packed with MCT oil that creates a smooth, buttery mouthfeel.
#7 Nut Butter Protein Balls
These no-bake protein balls are perfect for travel. They have only three ingredients and take less than 20 minutes to make. Whip up a batch of these protein balls before your trip and keep them in your bag for emergencies or whenever you’re feeling like a delicious fat bomb.
#8 Chocolate Hazelnut Cheesecake Bites
Cheesecake bites will last for a few hours in your bag, so you can head out on the road or keep a few on hand for a post-dinner dessert.
They’re not only portable, easy to make, and delicious, but they also won’t sabotage your diet.
#9 Chia Seed Crackers
These chia seed crackers have only 1.9 grams of nets carbs per serving, making them an excellent snack choice when you’re looking for something crunchy. Keep little baggies of them in your bag, backpack, or hotel room for a savory emergency snack.
It isn’t hard to find olives in little snack-packets, which is a blessing if you’re keto. Olives are rich in fat, low in carbohydrates, and high in fiber. They even have a little protein[*].
These savory snack packs can go right in your travel bag for when you’re craving something salty and satisfying.
Avocados are like fat bombs you don’t have to prepare. Loaded with healthy monounsaturated fats and fiber, avocados are also exceptionally low in net carbs.
Plus, you don’t have to keep them refrigerated so you can easily throw one in your bag or backpack with a butter knife and spoon. Add a little salt, pepper, or lemon juice to a sliced avocado or eat it as is. They make a wonderful whole-food option on-the-go[*].
While they may not be for everyone, if you’re a sardine fan then you’re in luck. Sardines make an amazing keto snack, rich in protein and bursting with healthy omega-3 fatty acids and virtually zero carbs. They come in easy to store cans, and can often be found packed with a variety of sauces[*].
Pro tip- make sure any added flavorings are keto-friendly and look for BPA-free cans.
#13 Unflavored MCTs
You can never go wrong having some packets of MCT powder on hand. They’re perfect for travel because you can just dump the packet into whatever you’re drinking for a keto boost. They’re unflavored so you won’t even notice a difference in taste. Add unflavored MCTs to your coffee, tea, smoothie, yogurt, or even soup.
#14 Collagen Singles
Collagen powder offers critical amino acids for healthier and strong skin, hair, nails, joints, and ligaments.
It’s also completely tasteless, but adds a creamy consistency to coffee, tea, and other hot or cold beverages.
But don’t worry — you won’t have to go without your morning dose of collagen just because you’re traveling.
Keep a few packets of these collagen singles in your luggage, and you’ll never have to miss your morning collagen boost again.
These packets are also a great way to add a hit of protein to any beverage you’re drinking. So when you don’t have the time or space to make a keto smoothie, just add some collagen to your coffee or tea.
#1 Exogenous Ketones
Exogenous ketones are like mini meal replacements on the go. Just add water and you’ll have an energy boost for a day on the go, or before a big work meeting.
These ketone single packs are low-calorie and are designed to keep you in ketosis, whether you need a boost between meals or you accidentally eat too many carbs during lunch. They come in a variety of delicious flavors; coffee, chocolate, vanilla, and peach.
You need electrolyte balance to function. And travel can mess with that balance, especially if you’re flying or partaking in a few alcoholic beverages.
The first step to making sure your electrolytes are on point is to stay hydrated. But it’s also imperative that you add an electrolyte supplement.
Add a high-quality salt to your water or a few of these electrolyte pills to your day to keep your sodium, magnesium, potassium, and calcium levels at optimum levels.
#3 Blood Sugar Support
One of the potential downsides of traveling is that you’re most likely going to encounter a few temptations that you wouldn’t run into.
Keep you blood sugar stable with Perfect Keto Blood Sugar Support — a blend of herbs and other nutrients that help control blood sugar and insulin levels. That way, you can avoid blood sugar dips and spikes that cause low energy and fatigue.
Whether you’re in ketosis or not, charcoal is a great supplement to have on hand when you’re traveling. Activated charcoal is known as an adsorbent, meaning it can bind to toxins, chemicals, and other molecules in your digestive tract.
Many people experience digestive upset when traveling, and if your digestive disturbance is of the gas and bloating variety then activated charcoal is worth a shot[*]. It may also help with diarrhea by adsorbing whatever is irritating your gut and allowing it to be removed before it causes problems[*].
#5 Digestive Enzymes
Even the most serious keto dieter may find themselves over-doing it with food on vacation. And you know what? Good for you.
Life is meant to be enjoyed, so if an extra serving of grass-fed steak or low-carb dessert is what you need to feel satisfied, then sit back and enjoy.
But don’t forget your digestive enzymes because these little helpers can make the difference between a satisfying meal, and a night of bloat and discomfort.
#6 Psyllium Husk
If you tend towards constipation when traveling, as many people do, bring along some psyllium. Psyllium acts as a gentle fiber supplement that can help get things going if you’re feeling backed up.
Plus, it’s easy to travel with — just throw some in a plastic bag if you don’t want to take the whole bottle and mix a teaspoon or more into a glass of water before bed.
Make sure you drink enough water with it because if your digestive tract isn’t properly hydrated, psyllium may actually create more constipation.
Traveling on keto can and should be a fun and stress-free experience. All it takes is a little know-how and some preparation.
Remember your goals for staying in ketosis, and don’t forget that your options are plentiful when it comes to keto snacks and dining out.
Always choose the full-fat, sugar-free, keto-friendly snacks when you have the chance, and if all else fails — try intermittent fasting.
Need some more keto support? Sign up for the Keto Kickstart — a 30-day guided program to help you stick to your keto goals.