What is the 6 best keto low-carb food on a road trip?
The six best 6 snacks to pack in your healthy keto low-carb road trip lunch box.
One of the most difficult parts of any diet is maintaining it when you’re away from home: you’re away from your kitchen, your cooking equipment, and your normal routines, and having to travel shouldn’t be the reason to go off the diet.
The key to fighting this is preparation
If you know where to look, there are a lot of keto choices out there at truck stops and fast food places. (The struggle is just avoiding all the easy carbs surrounding the keto choices.) I found it was nice to have a go-to list so you can stick to the plan when you’re on the road or need to grab something to eat while you’re on the go.
Below we’ve included some tips and tricks to keep you on track with your nutrition goals while you’re out of your comfort zone.
Meal preparation for your keto journey
Preparation always goes a long way, whether it’s your food intake on a day-to-day basis, or while traveling.
The easiest way to be prepared is to organize your foods and snacks ahead of time. Pack a cooler full of healthy snacks like cheese, boiled eggs, deli meat, nuts, and more.
Always plan your route ahead
If you rely on gas stations and rest stops for snacks, you’ll quickly get bored with your options.
Before you embark on your road trip, see what restaurants and shops with low-carb options are along your route. Take a look online to source out nearby places that sell food. You can use apps like Google Maps to plan your route via your favorite restaurants or stores.
Know your keto options
You might not have any other option other than stopping at a fast-food restaurant. If this is the case, it’s important to be prepared and knows how to order your meal, low-carb style.
Some burger joints or sandwich shops will do burgers or sandwiches wrapped in lettuce. This is a great low-carb option! If it’s not on the menu, it doesn’t hurt to ask.
Other well-known sandwich chains, will allow you to ask for a “naked” sandwich – AKA a salad. They are HUGE and will keep you filled for hours. Remember to ask them to load up with the cheese, meat, and olive oil.
You can also focus on salads at fast-food restaurants. Choose one with grilled chicken or steak, plenty of leafy greens, and make sure you choose a sugar-free dressing.
Aioli, mayonnaise, or extra virgin olive oil poured over the top will keep your body fuelled until the next meal. Do NOT choose the sticky sweet sauces.
Keep hydrated while on a keto diet
Sometimes cravings or hunger are just your body’s way of telling you that it’s dehydrated. So make sure to bring along plenty of water or your own refillable water bottle.
While it may be tempting to choose other options like coffee, soda, or juice, water will keep you hydrated and is the Add lemon or lime if you want a bit of flavor. Cucumber slices and a cinnamon stick are an amazing way to jazz up water.
At the "low-carb" Gas Stations
- Cheese & cheese sticks.
- Boiled eggs (While your road trip buddies might not like the smell, this is one of the best snack options. Eggs are packed with nutrients, healthy fats, and protein. Focusing on adding protein to your diet will keep you satiated longer, meaning less hunger and cravings).
- Hotdogs/sausage with no bun (watch for hidden carbs)
- Meat sticks
- Pork rinds
- Almonds Nuts (Nuts are easy to pack and easy to find on the road too. You can find nut packets in any gas/petrol station or convenience store. Make sure to check the nutrition label for any added ingredients. Go for lower carb nuts such as macadamias, almonds, sunflower and pumpkin seeds. Avoid cashews.)
- Sunflower seeds (in moderation)Volpi brand roll-ups of mozzarella surrounded by prosciutto or pepperoni, olives, summer sausage, and lunchmeat.
Keto coffee with cream
Seriously, coffee and tea cafés are around just about everywhere. Do yourself a favor and buy some heavy whipping cream and butter while you go to the grocery store to stock up – that way you can have a great cup of ketoprofen coffee anywhere you want.
I noticed that many coffee joints don’t have stevia on-hand, so if you’re a fan of sweet, make sure that you pick yourself up a small bottle of liquid stevia. You can easily carry it around with you, or portion it out before you start the day. This way, you can always have a fat-filled breakfast or a mid-morning snack.
At the Fast Food "keto" Restaurant
- Bacon cheeseburgers with no bun, no ketchup.
- Grilled chicken sandwich/grilled nuggets, no bun, with ranch.
- Arby’s double beef and cheddar, no bun, add a side salad.
- Panera will make any sandwich over a bed of lettuce if you ask nicely, also have good salads (skip sides).
- Jimmy John’s will make any sub as a “sandwich” lettuce wrap.
- Subway will make any sub as a salad.
- Popeyes does blacken, grilled chicken tenders that are amazeballs, their green beans are keto.
- Fast food breakfast “sides” of bacon, sausage, eggs, cheese. McDonald’s has this all day now.
- Diner breakfasts of bacon, ham, eggs, scramble with veggies, steak, and eggs, burgers with no bun.
- BBQ with little/no sauce, buffalo wings.
- Taco Bell “sides” of beef, cheese, etc.
- Burrito bowls from Qdoba/Chipotle – choose extra lettuce, meat, fajita veggies, no rice, no beans, salsa (no corn), guacamole, cheese, sour cream.
What You Should Pack in the car for a low-carb trip.
- Olives. Again go for lower carb nuts such as macadamias, almonds, (salt and vinegar almonds are my favorite), sunflower, and pumpkin seeds. Avoid cashews!
- Canned tuna. This is a great option because it does not have to be refrigerated. You can eat it on its own, or combine with vegetable slices for a nutritious, low-carb, and protein-filled snack. But be aware, check for sneaky hidden ingredients and sugar in added sauces. It’s best to choose tuna in olive oil or water and avoiding those packed with sunflower oil or canola oil.
- Mini frittatas (prep ahead and warm at gas station microwave).
- Keto-friendly biscuits/muffins/crackers/pancakes (make ahead).
- keto fat bombs or gummies.
- Quest bars.
- Protein powder and a blender bottle.
- Almond milk.
- Boiled eggs.
- Wraps made with lettuce or low carb tortillas, cheese, bacon, and lunch meat
- cucumbers + cream cheese, celery and peanut butter, bell pepper strips.
Low-Carb at Hotel Breakfasts
The easiest meal of the day to eat out is by far breakfast. Many places offer eggs, omelets, sausage, bacon, or other types of high-fat foods that are easy to order without too much effort.
- Egg omelet.
- Coffee + cream or half and half-boiled eggs.
What are your favorite keto road-trip go-to's?
Shop for "keto" Hotel
This is common practice now for most people. Finding the best deals for a hotel is becoming easier and easier on the internet. With many sites, you’re able to do in-depth searches when you’re looking to book your stay.
Make sure that you give yourself the option of having a kitchenette in your hotel room. This way, you can cook some nights, eat out some nights, and still be really happy with both your waist and your wallet when you get back home.
The great thing is, many hotels that have rooms with kitchenettes don’t charge more (or it’s minimally extra) than what a normal room would be. Be sure you call in advance to make sure you’re getting a full kitchen.
Another tip is to look for apartments
If you’re visiting a large city, chances are they have plenty of new apartment buildings that are looking to rent out. Many of the larger hotel booking sites will offer you apartments for rent. Well, that's it for the best keto tips while on the road.
A keto diet can be really simple, but it helps to learn some basic skills. These tips and guides will help you answer all the common keto questions.