When you switch from a diet/lifestyle where you are constantly surrounded by thousands of “food” options (vending machines, checkout counters, food stands, cookies brought in by a coworker, cookouts, birthdays, etc), to one where you have to navigate your way around the constantly-in-your-face junk to find the real food, it may be tough at first.

I’ve spent the last 2 years trying to find quick and easy keto food options. These are things you can take with you when traveling, going to an event, going to the movies, as well as keto-friendly things you can get on the road. Here are some tips and lists I’ve compiled to help you out.

Keto On-The-Go:

  • Nuts & Seeds
    • These are awesome for On-the-go. You can weigh them out beforehand and into small ziplocked bags, and have an easy serving when in need. Here are some of my favorites:
      • Sunflower Seeds. I like BBQ flavor, but there are lots of options available, especially if you browse online.
      • Almonds. I love the Salt & Vinegar flavor. Again though, check ingredients. Don’t buy sweet ones unless you’ve confirmed no added sugar first.
      • NOTE: Just be sure to avoid ones with added sugar. If it sounds sweet (e.g. Salted Caramel), it probably contains sugar, so check the ingredients. Also do weigh these out first, as nuts/seeds do contain carbs some non-fiber carbs so if you overdo it they can add up quick.
  • Pork Rinds
    • These will essentially replace chips in your life. They are crunchy and satisfying. It may take a try or two to get used to the taste since it is a little different. I like Salt & Vinegar or BBQ the best. They also come in Hot or other flavors.
  • Baked Cheese Crackers
    • Bake this easy recipe ahead of time and have crackers for on the go
  • Subscribe to a Monthly Keto Box
    • You’ve probably seen a lot of Monthly subscription boxes for things like beauty samples, stuff for your dog, crafting, etc. These are good concepts… you pay a small monthly fee and you are then given the chance to try things you’d probably never know about otherwise. You can see what you like and what you don’t like without paying a full price for the standard large item, only to find you don’t like it. When I found out about Keto Krate, I was ecstatic. Finally, a box that supports this lifestyle!
    • You will get plenty of keto-friendly snacks to take on-the-go with this box
    • View my Honest Review of the Keto Krates here with a breakdown of what is in the box, and how “keto” each item is.
  • Keto Kookies
    • These are great and filling when in need of something quick. They are high in fat and include MCT oil which gives you great energy.
    • I don’t recommend anything sweet during your transition period from carbs to Keto. Wait until you are fat-adapted (can take anywhere from 2-8 weeks) before you have anything sweet. If you are not fat-adapted, keto-friendly treats can trigger real sugar cravings.

Keto Options for on-the-road:

  • Gas Station Options – Most of these items can be found at decent convenient stores these days:
    • Hard Boiled Eggs
    • Cheese Sticks
    • Jerky (find one with low or no added sugars! Bacon Jerky is usually quite low in carbs depending on brand)
    • Muscle Milk Shakes (check the label first)
    • Pork Rinds
    • Quest Bars (these should only be consumed in desperation)
    • If you are super, super desperate you can get one of those premade cheeseburgers and toss the bun. However, I wouldn’t actually recommend this… if you look at the ingredients on the back these things are filled with non-food and questionable ingredients. I’m not even sure there’s beef or cheese in there. However… if it’s between this or caving in for candy, this is at least a slightly better option and will keep you in ketosis.
  • Burger Places where you can order a cheeseburger wrapped in lettuce, or on top of lettuce.
    • Five Guys
    • BurgerFi
    • Relish: Big Tasty Burgers
    • Red Robin
    • Wendy’s – This should be a last option. It’s better than nothing but fast food in general is not a great option.
  • Sandwich shops where you can get your sandwich wrapped in lettuce instead of bread.
    • Jimmy John’s

Have more time to stop? Most sit down restaurants have plenty of Keto options. You just have to ask your server to adjust as needed. You can order a steak, bunless burger with cheese and bacon, chicken, or pretty much any meat. If it comes with a starchy side, simply ask for veggies instead, or get a side salad.