Keto on the go doesn’t have to be so hard when you’re well aware of the food options you have, whether they’re from your own kitchen or in a fast food restaurant.
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In this article:
11 Healthy and Filling Keto on the Go Snacks
DIY Snack Options
1. Hard Boiled Eggs
Eggs are among the healthiest and most versatile foods out there for keto. They’re tasty, filling, travel-friendly, and come in conveniently biodegradable packaging (the shell).
A large egg alone has less than 1g of carbohydrates and less than 6g of protein. This makes eggs a happy addition to keto snacking and meals.
Studies also show that consuming eggs can trigger hormones that make you feel fuller and keep blood sugar levels stable. They help stave off cravings, bingeing, and high-calorie intake.
When eating eggs, there’s no need to focus on the whites and discard the yolks. Most of the egg’s nutrients are in the yolk.
The antioxidants zeaxanthin and lutein, for example, are mostly in the yolk.
Zeaxanthin and Lutein Definition: These nutrients are well-known for their contribution to eye health.
2. String Cheese
The cheese family is welcome to the keto diet in all its forms. Not only is it full of healthy fats that can keep you in ketosis, but cheese is also a universally loved snack for its satisfying tang and creaminess.
Cheese wedges and string cheese are easy on-the-go snacks you can slip into your purse or pocket. String cheese is simply mozzarella packaged up into sticks, so if you have mozzarella at home you can divide it up yourself.
When choosing a brand of string cheese, go for the full-fat varieties.
3. Beef Jerky
Meat is more than welcome in a keto diet, and beef jerky is dried up meat that has been a staple of the American frontier. It keeps for a long period of time, is low on carbs, and is full of fat and protein.
When looking for beef jerky and meat sticks to munch on while on the go, remember to look at the ingredient list. Avoid brands that have high amounts of added sugars.
4. Pork Rinds
Pork rinds are pork skin simmered in boiling water before being roasted and fried in pork fat. Surprisingly, pork rinds contain no carbohydrates, making them a great keto snack.
They even come with a variety of flavors and should have no more than five ingredients.
5. Nuts and Seeds
Nuts and seeds are staples of trail mixes, but that doesn’t mean just any trail mix in the store is good enough for keto. Many trail mixes are full of dried raisins, berries, and candy bits that will kick you right out of ketosis.
A great mix of nuts and seeds you can take anywhere with you are:
- Brazil Nuts
Brazil nuts are high in selenium, which aids in protein reproduction and synthesis. One ounce of Brazil nuts also have 3g total carbs, 4g of protein, and 2g of fiber.
- Macadamia Nuts
Pecans are another high-fat, keto friendly nut. They are also helpful in reducing insulin levels.
- Walnuts and Hazelnuts
Buttery hazelnuts make for great dessert nuts. They also contain vitamin E, a potent antioxidant that helps neutralize free radical damage in your body.
While peanuts are legumes and grow underground, they are actually a great snack choice. They are high in essential amino acids including leucine, which may help promote muscle growth.
- Pine Nuts
Pine nuts may be an unfamiliar choice, but they are an ingredient in basil pesto and have a delightfully earthy flavor. They’re also very low in carbs and high in fat content.
Almonds are another keto staple. The flour, butter, and milk forms make for great alternatives to dairy, and the nuts themselves are nutritious and filled with vitamin E, copper, magnesium, and antioxidants.
- Chia Seeds
Chia seeds may not be great trail mix inclusions due to their tiny size, but they’re a great addition to desserts like yogurt and cottage cheese. They are packed with fiber and omega-3 fats that make up a whopping 60% of its fat content.
- Sunflower Seeds
Sunflower seeds are another great trail mix addition. Not only are they high in anti-inflammatory properties, antioxidants, and flavonoids, but they are also quite tasty and addictive.
Fast Food Options
1. Burrito Bowls
For heavier snacks, a burrito bowl may be a great option. Being low-carb, keto would have you do away with the burrito wraps and shells, but there are keto-friendly alternatives.
Stick to leafy greens as a low-carb replacement for rice and tortilla shells. Add high-fat options like avocado, tomatillo salsa, onions, herbs, guacamole, cheese, and sour cream.
Several Mexican fast food chains have keto-friendly options. Chipotle, for example, offers buildable burrito bowls, the ingredients of which you can customize.
The Chipotle steak/chicken burrito bowl without rice, beans, or tortillas make for a keto-friendly option at 400 and 525 calories respectively. Taco Bell has a Cantina Power Steak bowl that you can request without beans or rice, and have guacamole on the side instead, and clocks in at 394 calories.
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2. Bunless Chicken Sandwich
A chicken sandwich sounds like a filling snack or a quick meal on the go. While it doesn’t sound keto-friendly at first, you’ll be surprised at how easy it could be to get a keto-friendly chicken sandwich even in fast food places.
Order a grilled chicken sandwich, but opt out of the bun. Customize it with toppings that are high in fat like mayonnaise and ranch dressing, and avoid sweet condiments like ketchup and barbecue sauce.
McDonald’s Pico Guacamole sandwich is keto-friendly as long as you order it without the bun. It has 330 calories and only 9g carbs.
Burger King also offers a grilled chicken sandwich you can order bunless, and with extra mayo. It has around 350 calories and only 2g carbs.
Wendy’s has a similar grilled chicken sandwich offering. Bunless and with extra mayo, it has 286 calories, and 5g of carbs.
While they may sound like an easy alternative to fast food options, salads can actually be an anti-ketosis trap. Many restaurant and fast food salads often contain carb-heavy ingredients like croutons and dried fruit, as well as sugary dressings.
Chipotle’s salad bowls are customizable and keto-friendly. Add steak, cheese, tomatillo salsa, sour cream, and romaine lettuce to clock in at 380 calories and 10g carbs.
McDonald’s Bacon Ranch Grilled Chicken Salad is keto-friendly with guacamole on the side. At 405 calories, it only has 7g of carbs.
Even Arby’s has a surprisingly keto-friendly salad offering. Their Roast Turkey Farmhouse Salad with buttermilk ranch has 440 calories and 10g of carbs.
4. Bunless Burgers
As the quintessential American snack and darling of many fast food chains, the burger is usually absent from many diets. But you can make a keto-friendly burger option in any restaurant just by giving up the bun and carb-heavy fillings and sauces.
Here is a list of bunless burger options:
- McDonald’s: McDouble with no ketchup (4g carbs)
- Wendy’s: Double Stack (2g carbs) Baconator (4g carbs)
- Carl’s Jr.: Low Carb 1/3 pound Thickburger (8g carbs)
- In-n-Out: Double-double protein style (8g carbs) Cheeseburger protein style (8g carbs)
- Jack in the Box: Sirloin Swiss Bacon without onion (8g carbs)
- Whataburger: Original Whataburger (3g carbs) Patty Melt (4g carbs)
5. Breadless Subs
These are subs and sandwiches without the bread. Make it keto-friendly by avoiding the sweet and carb heavy dressings and sauces!
Jimmy John’s actually have what’s called an Unwich, a sub wrapped in lettuce instead of bread. But in places that don’t have Unwiches on the menu, like Subway, Potbelly, and other sub shops, simply follow the rule: Avoid the sweet stuff!
6. Keto-Friendly Drinks
Many beverages in fast food chains and restaurants tend to be loaded with sugar and should be avoided at all times in a keto diet. Sodas, juices, milkshakes, sweet teas: consider them a no-drinking-zone.
Water may be the only sound alternative, but what about for those people who want a little flavor in their beverage?
Other than water, keto-friendly beverages include unsweetened tea both hot or iced, black coffee, coffee with cream, and soda water.
Eating out while on a keto diet? Check out this video from RuledMe for some tips:
Keto is not the easiest of diets to follow, but it isn’t unrealistic once you step outside your home. Knowing what your food options are in even the most tempting fast-food joints will help you stay well-fed remain in a state of ketosis.
For added health support, try Dr. Seeds Vitamin D3.
What’s your favorite on-the-go keto snacks? Share them with us in the comments section below!
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