We all know we work hard to maintain our ketogenic lifestyles while we are at home. So why not continue that habit when we travel? Sure it takes a little extra effort, but we do keto for the amazing health benefits, and we want to feel good and enjoy the trip whether it’s for work or pleasure. So here are some quick and dirty tips for keto travel if you are feeling uninspired! Remember not everyone has the same restrictions or macro goals so check the label before you pack!
Low carb road trip snacks
Low carb road trip snacks with a cooler
Keto airplane snacks
Low carb non refrigerated snacks
Low carb snacks to buy at the grocery store
Low carb snacks that require preparation
Keto product recommendations
Keto travel tips
Low Carb Road Trip Snacks
- Beef Jerky
- Nut or nut butters
- Stevia sweetened dark chocolate
- Seaweed snacks
- Laughing cow cheese
- Cocoa nibs
- Pork rinds
- Pepperoni slices
- Kale chips
- Quest bars
- Single serving olives
- Cup of soup packets (just add hot water)
- Fried Tofu
- Cheese Chips
- Protein Powder
- Flackers (flax crackers)
- Canned Cheese
Low Carb Road Trip Snacks With a Cooler
Keto Airplane Snacks
The main thing to watch out for here is the liquids rule. You can avoid this issue by packing your fats in BPA free food grade tubes from Amazon. If you are traveling internationally, you may also have to look out for rules on produce and meat products. You can check the customs website to find out specific restrictions for your country of travel. The good news is, most of these are okay as long as you consume them before landing!
Low carb non-refrigerated snacks
- Parmesan Crisps
- Pork Rinds
- Dark Chocolate
- Ghee or Coconut Oil
- Roasted Edamame
- Coconut Chips
- Olive Snack Packs
- Epic Meat Bars
- Cooked Bacon
- Salami Bites
- Dukes Shorty Sausages
- Quest Bars
- Hard Cheese
Low carb snacks to buy on arrival
- Mozzarella or other soft cheese
- Full Fat Greek Yogurt
- Deli meat and cheese
- Premade salads with olive oil and vinegar
- Rotisserie chicken (check for additives)
- Avocados, tomatoes, celery, bell peppers or other low carb veg
- Pepperoni, salami, or other high fat meats
Low carb snacks to prepare before the trip
- Veggie sticks
- Fat bombs
- Cheese dip
- Pizza or taco rolls/bites
- Keto chips
- Bone broth
- Cheese crisps
- Keto bread for sandwiches
- One Minute Muffins
- Finger food/sandwiches
- Cold cut meats/ cheese
- Devilled or hard-boiled eggs
- Steak tips
- Cauliflower crust pizza bites or calzones
- Flaxseed crackers
- Keto fries
- Superfood meatballs
- Lettuce wraps
- Keto pate
- Keto cookies
- Dry Keto Porridge (just add hot water)
Keto Product Recommendations
- Bulletproof Brain Octane in travel size packets – bulletproof.com
- Clean MCT from Level Up
- Coconut oil in individual packets – Trader Joes
- Duke’s smoked shorty sausages
- Hormel Kirkland Signature Bacon – from Costco
- Small packets of Jason’s peanut butter
- Avocado solution: wholly guacamole 100cal packs.
- Sabra, Classic Guacamole Singles
- Skinny Gut Chocoloate Protein at Whole Foods
- Spicy Cheese Crisps at Whole Foods
- Pearls single serving olives from Target
- Mini-Moos half-and-half pods
- Oscar Mayer P3 Deli Snack Turkey, Bacon, and Colby-Jack Cheese
- Orgain Organic Plant Based Protein Shake, Smooth Chocolate
Keto Travel Tips
What to take with you
- Travel with a microwave-safe cup with lid. Another small Tupperware for mixing fat bombs is great too. That means you’ll want a small container of dish soap as well. Store anything you are worried about getting smashed in this Tupperware.
- Carry a portable latte whisk for your bulletproof coffee needs
- If you are not flying, carry a Swiss army knife or other portable cutlery
- Always carry salt, your favorite sweetener, and individual serving size fats and condiments. Add in your Lo-salt if you rely on it for potassium
- Pack along a can opener so you can open cans of tuna, coconut milk, or whatever canned goodness you pick up in the store or pack along for the ride.
- Pack low carb wraps and in a pinch order a sandwich and transfer the toppings.
- Don’t forget hydration. Bathroom trips are inconvenient but so is brain fog! Walk into any hotel and just pretend you know where you’re going. They aren’t going to ask you to buy anything and they are generally very clean.
- At continental breakfasts look for butter packets, nut butter packets, and cream cheese that you can add to sausage and eggs. Check for added sugar or carbs.
- While most coffee shop food won’t work, you can always get hot or iced coffee black or blended with some heavy cream or your MCT oil powder.
- Don’t be afraid to ask for what you need, hot water on a plane or extra butter or cream in a restaurant are not a big problem. If you don’t like asking for things, carry whatever you can!
- When traveling internationally, don’t assume the menus are the same as in the states! You can get amazing breakfast sandwiches made with fresh local ingredients at McDonald’s in some countries.
- In Europe, I have seen places that state on the menu you can trade out your burger bun for a side salad. When I have suggested it in other restaurants, many oblige.
** In general nuts are great for the keto diet but be sure to moderate serving size and pay attention to carb count. The best keto options I am aware of are: almonds, macadamia, pecans, Brazil nuts, Pili nuts, pistachios, cashews, and hazelnuts
Remember the most important thing is to fit it in your macros. Know your body and watch out for the things that trip you up the most. Over prepare yourself so you don’t get stuck in a situation where you feel forced to eat food that will make you feel sick. You can do this!