99+ Keto Road Trip Snacks (Stay Low Carb + Gluten and Sugar Free While Traveling)

Sharing is caring!

How To Eat Low Carb and Gluten Free While Traveling

Sometimes it's easier to plan a healthy gluten free, low carb or Keto meal than a snack.

For a main meal, you know you need a main entrée and a salad or a couple of sides, but what about Keto Road Trip Snacks?

It's especially tricky when planning a road trip and you need the best easy Keto snacks on the go. Here you will find the best low carb healthy snack options.

Try to limit snacks to 0 -1 per day since each time you eat your insulin spikes. An increase of insulin in the blood too often can lead to fat storage. 

But sometimes, you just need a snack.  You probably find your snack craving usually hits about 3:00 in the afternoon.

If you want to learn more about starting a Keto diet, read this blog for beginners.

Pin for later

This post was originally published in 2018, but has recently been updated with the latest snacks!

I started out my healthy journey by going gluten free and I saw huge benefits including the elimination of inflammation and joint pain and 10 pounds fell off.  

This inspired me so much, I started following a healthy Keto way of eating and as a result, lost another 30 pounds!

The best part? No more low energy, aches and pain and you can have this too!

Keto Road Trip Snack Options– Stay Low Carb While Traveling

There are many Keto options out there, but you want to make sure they fit into your macros for the day and contain some protein and/or fat.  The lower the net carb count the better.

Also make sure they contain good clean ingredients and are free from sugar and artificial sweeteners. 

The good news about a protein or fat rich snack is it will squash your hunger pains and hold you over until the next meal. 

Snacks high in carbs tend to make you hungrier and as a result leave you wanting more.

If you find yourself wanting a snack every day or more than once a day, you need to add more fat into your meals. Fat helps hold you over until the next meal.

When you do get hungry, it's best to have snacks readily available.

The last thing you want is to be so hungry at the next meal that you make bad decisions and consume too many carbs. Or even worse, raid the connivence store candy shelf while on a road trip.

If you practice Intermittent Fasting, you really have to make sure you eat enough fat and protein at dinner to hold you over for 16 hours. I eat each day from 11-7 so during this window is the only time I could have a snack.

19 Awesome Health Benefits of Intermittent Fasting

This article contains affiliate links that cost you nothing, and may result in me making a fee that allow this site to continue to run and provide free and helpful content.

Learn more – policy page.

What Not to Do for Keto Road Trip Travel Snacks

Let’s start with what not to do.  You don’t want snacks high in sugar, carbs or containing flour. 

It's best to stay away from processed foods and stick to whole foods whenever possible to avoid inflammation and weight gain.

List of what NOT to snack on for Keto or low carb (fruit is ok for an occasional treat if counted in macros, berries being the better choice):

• Bananas
• Grapes
• Fruit juice
• Apples
• Citrus fruit
• French Fries
• Chips
• Some nuts (check the net carbs, pistachio and cashew are high in carbs)
• Gatorade or vitamin water
• Candy
• Popcorn
• So called protein bars – always read the label and calculate net carbs
• Low carb or gluten free processed foods that contain aspartame, high fructose corn syrup or Sucralose

Snacks and drinks that contain artificial sweeteners can spike your insulin and lead to increased hunger, impacting your weight loss. 

Try to break the habit of needing something sweet tasting.

Taking Snacks With You On A Road Trip

Never go on a trip or travel without planning ahead and having snacks on hand.  The quickest way to blow a diet is to be hungry and have nothing healthy to snack on.

My hubby Mike got me this great ice chest that we keep in the car.

It plugs into the car charger so it stays cool all day even if I don't have ice in it. We have also saved our leftovers from eating out with this gem. 

It also keeps food warm, which comes in handy when traveling to an event with warm food. 

Start the day off with an ice pack like this one in it and keep it plugged in. This really helps expand the snack choices you can have. 

Learn some great tips for traveling and staying healthy here. 

Printable Keto Snack List (Great for Plane Trips Too!)

Click here for a printable snack list

Easy On The Go Keto Road Trip Travel Snacks:

• Hard boiled eggs (learn how to make EASY peel eggs)
• Almonds
• Beef Jerky
• Pecans
• Walnuts
• Beef sticks
• Cheese sticks
• High protein, low carb bars (read the label, these can be deceiving)
• Coconut chips
• Parmesan crisps (usually in the deli area) 
• Pork rinds (these are my fav)
• Dark chocolate (Lilly, sweetened with stevia)
• Cacao nibs
• Pumpkin seeds
• Seaweed snacks
• Kale chips

Meat Snacks Keto Road Trip Snacks: (buy nitrate free)

• Pepperoni
• Salami
• Beef Jerky
• Beef Sticks
• Franks
• Cooked bacon
• Low carb sausage balls
• Ham
• Tuna
• Sardines
• Canned Salmon

Fruit Snacks For Travel

• Avocado (good fat)
• Blackberries
• Blueberries
• Raspberries
• Strawberries
• ½ Apple
• Plum

Veggies Snacks with Ranch Dressing

• Spinach
• Lettuce
• Asparagus
• Zucchini
• Cucumber
• Cauliflower
• Kale
• Green beans
• Peppers
• Broccoli
• Celery
• Carrots
• Radish
• Salad

Cheese Keto Road Trip Snacks (look for organic options)

• Cheddar
• Mozzarella
• Brie
• Goat
• Parmesan
• Provolone

Keto Travel Nut Snacks 

• Pecan
• Brazil
• Macadamia
• Almonds
• Peanuts
• Hazelnut
• Walnut
• Pine

Other Keto and Gluten Free Road Trip Snack Options:

• Olives
• Peanut butter
• Chocolate Pecan Bark (Recipe here)
• Celery with peanut butter, cream cheese or sour cream
• Cucumbers with sour cream
• Berries with heavy whipping cream
• Heavy whipping cream mixed with chocolate protein powder to make sludge
• Fat bombs
• 1-2 squares of Lilly Dark Chocolate
• A few Lilly Dark Chocolate Stevia Sweetened Chips
• Pork rinds (you can find all different flavors)
• Zucchini chips
• Dill pickles
• Bacon wrapped mozzarella cheese (freeze the cheese stick, wrap in bacon and fry)
• Slice of lettuce smeared with mayo and topped with ham and cheese
• Salami and cheese roll up
• Spoonful of butter in your coffee
• Spicy Keto Deviled Eggs, Recipe here
• Halo Top ice cream
• Halo Top ice cream and Zevia float
• Mix chia or flax seeds with peanut butter
• Bone broth (very healthy – take in theromas!)
• Guacamole, eat with Quest Chips YUM
• Carrot sticks and humus
• Sunflower seeds

Drink With Snacks 

Carry this liquid monk fruit in your purse so when you stop at Starbucks or a restaurant, you can naturally sweeten your drink. 

• Unsweetened black ice tea
• Hot tea
• Green tea
• Zevia, sweetened with stevia
• Water with lemon
• Water infused with cucumbers or fruit (don't eat the fruit, or count it in macros)
• Ginger, lemon (find in my free recipe book here)
• Plain water
• Black coffee
• Coffee with heaving whipping cream
• Coffee with low carb creamer
• Almond milk
• Champagne
• Dry Wine
• Vodka
• Whiskey
• Brandy
• Tequila shot
• Vodka, water and lemon

**Drink alcohol only in moderation for various health reasons, and including it can stall fat loss as your liver has to work to process it instead of fat. You should also never consume alcohol when pregnant.

Measure Out Your Keto Snacks

Keep in mind that when you snack, you need to measure out your portion sizes and think about how many carbs you are taking in.  

• You should also track your snacks’ macros. You can use the free version of MyFitness Pal. (it counts total carbs, so subtract out your fiber and sugar alcohols)

• Try to eat organic whole foods whenever possible and keep recipes under 5 ingredients. This ensures you're not adding things you don’t need, even for Keto Road Trip Snacks. Read  Clean Eating Food List For A Healthier You

Click here for a printable snack list

Keto Food Options On The Road

A few places you can get snacks or meals on the road and stay healthy, Keto and gluten free:

• Chipotle
  • Salad Bowl, no beans or rice
• In and Out Burger
  • Lettuce wrapped double cheese burger
• Blaze Pizza
  • Keto Crust Pizza
• Local Pizza Place
  • Ask for a crustless pizza
• Convenience Store
  • Look for Quest chips
  • Boiled eggs
  • Cheese snacks
  • Nuts
  • Bai drinks
  • Water
• Mexican Food Restaurant
  • Taco Salad, no shell
  • Fajitas, no tortilla
  • Chicken breast smothered in cheese, onions and peppers (no rice and beans)
  • Hardest part – no chips! I take my own Quest chips
• Wendy's
  • Lettuce wrapped burger
  • Salad
• Chick-fil-A
  • Grilled nuggets
  • Salad
• Starbucks
  • Egg Bites
  • Drink with stevia or monk fruit
• Wing Stop
  • Just watch the sauces and no batter
• PIzza Hut
  • Wings
  • Crustless Pizza
  • Salad
• Seafood Restaurant
  • LOTS of good choices here, just watch the sides
• Outback Steakhouse
  • Order off their gluten free menu, hold the potatoes
• Saltgrass Steakhouse
  • Gluten free menu, hold potatoes

Keep it healthy! 

Jamie

Medical Disclaimer: I’m a certified health coach, not a licensed medical professional and the advice on this page is from my personal experience, health coach certification training or from the experience of my clients. You should talk with your medical professional when seeking advice about a medical condition, new diet or exercise program.