Easy and Tasty On-the-Go Snacks and Recipes
What Are Keto Options You Can Bring On-The-Go?
💡 PLENTY! – There are countless options you can bring on-the-go while doing keto. Some of them can be ordered at fast food restaurants like bun-less burgers and keto drinks, while some can be bought at any grocery stores like mixed nuts, beef sticks, and protein bars. You can also make homemade ones, such as pepperoni chips, jalapeno poppers, and keto sushi rolls if you opt to prepare your own food.
Are you following a keto lifestyle, but having difficulty finding suitable, low-carb meals for your hectic schedule? You’re not alone! It can be tough to keep up with dietary requirements during travel or a fast-paced life.
Nevertheless, have no fear! In this post, we will guide you through 31 scrumptious and convenient food options that are tailor-made for busy keto dieters on the go.
With this selection of fast-food choices, between-meal snacks, and simple homemade recipes you can whip up in no time, your days will be filled with energy and plenty of fuel to keep you going.
No matter if it’s a hurried bite before an important meeting or something to munch on during a long road trip, these low-carb snacks are perfect for any occasion.
So let’s get started! Let’s explore some delicious ideas that have been carefully crafted to stay true to the keto diet, even when life gets hectic.
Table of Contents
- Food Ideas for Keto Diet When on the Go
- Frequently Asked Questions
- Final Thoughts
Food Ideas for Keto Diet When on the Go
To make sticking to a keto diet easy, it is important to plan ahead and be prepared. In this blog section, we’ll explore scrumptious and nutritious meals that fit into your low-carb lifestyle while on the go!
We have categorized the food choices for a keto lifestyle on the go into three: fast food, snacks, and handy home-cooked dishes. With just a little bit of foresight, you too will be able to stay true to your nutritional goals even when life gets busy.
Keto on the Go Fast Food Choices
When time is of the essence, fast food options are a great way to go. You can select from loads of keto restaurants that serve delicious bun-less burgers, salads, and grilled chicken meals. Let’s face it, when you don’t have much time to cook or prepare dinner in advance, quick eats make all the difference!
1. Dunkin’ Donuts
Although Dunkin Donuts’ menu isn’t the healthiest choice for a keto diet, there are still options that can be enjoyed.
To ensure you stick to your dietary guidelines, consider ordering an iced coffee with sugar-free syrup and heavy cream instead of milk or flavored creamer. Or opt for the Dunkin’ omelet bites that are packed with healthy fats and protein.
Keto on-the-go choices at Dunkin’ Donuts:
- Egg bites
- Sandwiches (no bread or wrap)
- Coffee
- Tea
2. Dutch Bros
Enjoying a cup of joe doesn’t have to be off-limits when following a keto diet; Dutch Bros has plenty of options! You could sample one of their signature black coffees or an americano.
If you’re for something richer, try the breve latte made with half and half rather than milk, or perhaps even sip on a sugar-free Rebel energy drink for some added caffeine kick.
When ordering, make sure to request sugar-free flavors or syrups, they offer 12 of them!
Keto on-the-go choices at Dutch Bros:
- Cold Brew
- Americano
- Rebel Energy Drink
- Smoothie
- Lemonade
- Chai
3. Tropical Smoothie Cafe
When hunger strikes, Tropical Smoothie Cafe is your go-to spot for quick, delicious meals.
Even though there are many high-carb items on the menu that might not be suitable for a keto diet, you can still enjoy some of their yummy offerings and remain in ketosis thanks to the variety of low-carb options available!
You can also make your smoothie even more nutritious with the addition of probiotics and protein powder. Chia seeds, raw almonds, and ground flaxseed are excellent additions as well to further customize your keto-friendly concoction!
Keto on-the-go choices at Tropical Smoothie Cafe:
- Smoothies: Kids Jetty Junior with Splenda, Kids Li’l Lime Berry with Splenda
- Wraps (order as bowls or salad): Buffalo chicken bowl, Supergreen Caesar chicken bowl
- Salads: Beach club salad
- Sides: Apple, banana, kale and apple slaw
4. In-N-Out
When ordering on-the-go at In-N-Out, opt for either their protein style burger which swaps the regular bun with lettuce, adding cheese, onion, tomato, and mustard as desired, or go for a Flying Dutchman, which is two patties topped with cheese sans buns or condiments.
Keto on-the-go choices at In-N-Out:
- Protein-style burger
- Protein-style cheeseburger
- Protein-style double-double
- Protein-style 3×3 burger
- Protein-style 4×4 burger
- Flying Dutchman
5. Hardee’s
Those on a low-carb diet can rest assured, as Hardee’s provides a variety of low-carb choices.
The low-carb Thickburger offers an optimal selection, a juicy beef patty topped with sizzling bacon, melted cheese, lettuce, and tomato slices drizzled in mayonnaise all tucked into crisp lettuce instead of bread. Another delicious option is the charbroiled chicken club sandwich without the bun.
Keto on-the-go choices at Hardee’s:
- Thickburger
- Breakfast bowl
- Chicken club salad
- Grilled chicken salad
- Charbroiled chicken club sandwich
6. Subway
If you’re eating keto and need a food option on the go, Subway has plenty of options! For example, order a salad with double meat and vegetables. Or try their hero bread (containing 1 gram net carb) to make your sandwich low-carb.
Alternatively, if bread isn’t an option for you, try one of their subs in a bowl without the bun to make a protein bowl! You can also toss some avocado or bacon onto your salad for extra healthy fats that will keep you full longer.
Keto on-the-go choices at Subway:
- Salad: Buffalo chicken salad, chicken and bacon ranch salad, steak and cheese salad, roast beef salad, veggie delight salad
- Protein bowl: Black forest ham protein bowl, oven-roasted turkey protein bowl, rotisserie-style chicken protein bowl
- Soup: Broccoli cheddar soup, beef chili with beans soup
7. Wendy’s
Wendy’s offers an abundance of on-the-go food choices that includes the Baconator and other sandwiches you can order without the bun. To turn up the taste even more, add toppings like cheese, bacon, or avocado which are all high in healthy fats.
Keto on-the-go choices at Wendy’s:
- Grilled chicken sandwich (no bun)
- Parmesan Caesar chicken salad
- Bacon jalapeno cheeseburger (no bun)
- Grilled asiago ranch club (no bun)
- Baconator (no bun)
8. McDonald’s
There are a few keto snacks available at McDonald’s. Some good choices include the Egg McMuffin without the muffin and burgers without the bun. It’s also important to avoid McDonald’s fries and other high-carb options, such as the biscuits and pancakes, to stick to your keto goals.
Keto on-the-go choices at McDonald’s:
- Breakfast: Sausage burrito (no flour tortilla), sausage McMuffin with egg (no muffin), sausage, egg, and cheese McGriddle (no griddle cakes)
- Burger: Quarter pounder (no quarter pound bun), McDouble (no regular bun)
- Chicken and fish sandwiches: Crispy chicken sandwich (no potato roll), filet-o-fish (no regular bun)
- Coffee: Cappuccino, iced coffee with sugar-free French vanilla syrup, latte
9. Jersey Mike’s
The sub in a tub option at Jersey Mike’s is also a great choice for keto on the go! This unique sandwich bowl contains all of your favorite sub fillings like turkey, roast beef, or salami, as well as cheese, lettuce, tomato, and onion.
And to keep it keto-friendly, simply avoid any high-carb toppings such as chips and croutons. With this delicious option, you can enjoy all the amazing flavors of Jersey Mike’s while still staying within your dietary goals!
Keto on-the-go choices at Jersey Mike’s:
- Cold subs in a tub: Jersey Shore’s favorite, ham and provolone, turkey and provolone, club supreme, stickball special
- Hot subs in a tub: Grilled portabella mushroom and Swiss, Mike’s famous Philly, Chipotle cheese steak, big kahuna chicken cheese steak
10. Jack in the Box
Jack in the Box has a fantastic selection of salads if you’re adhering to the keto diet and need something fast. The grilled chicken salad and Southwest chicken salad are both excellent choices with cheese, bacon, fresh greens, and other vegetables.
To make sure your meal stays low-carb friendly, leave off any croutons or dressings that have added sugars. Instead, add extra cheese for healthy fats as well as flavor!
Keto on-the-go choices at Jack in the Box:
- Grilled chicken club salad
- Side salad
- Southwest chicken salad
11. Arby’s
Sticking to a ketogenic diet can be tough when you’re short on time, but Arby’s offers some great options. Delicious choices include the roast turkey farmhouse salad without croutons and a double roast beef sandwich without the bun.
Accompany your meal with bacon slices or a side salad with ranch dressing for added flavor without sacrificing macros. However, skip out on fries and sugary beverages if you want to remain within your carb limits.
Keto on-the-go choices at Arby’s:
- Classic beef and cheddar sandwich (no bun)
- Greek gyro (no pita and sauce)
- Roast turkey and Swiss wrap (no wrap)
- Roast turkey farmhouse salad (no croutons)
- Jalapeno roast beef slider (no bun)
12. Sonic
For those who are living the keto lifestyle and searching for convenient meal options on the go, Sonic has something to offer. Consider their SuperSonic Bacon Double Cheeseburger without the bun or ketchup as a yummy low-carb option.
Mozzarella sticks and salads with ranch dressing can also be added as sides, just steer clear of tater tots and onion rings as they are high in net carbs!
Keto on-the-go choices at Sonic:
- SuperSonic breakfast burrito with bacon (no wrap)
- SuperSonic bacon double cheeseburger (no bun)
- All-American hot dog (no bun)
- Classic grilled chicken wrap (no wrap)
Keto on the Go Snack Choices
Keeping your energy levels high requires you to have snack options at the ready, and thankfully they can be easily brought along wherever life takes you. Think nuts, seeds, cheese, or jerky—all perfect picks for when hunger strikes!
13. Nuts
Whether you’re running errands or taking a last-minute vacation, nuts are the perfect go-to snack on your ketogenic diet. Packed with protein and healthy fats, they make an ideal travel companion.
Just be careful not to overindulge in cashews and pistachios as these types contain more carbohydrates than their nutty cousins.
Here are the nuts best for keto:
- Macadamia nuts
- Pecan
- Brazil
- Hazelnut
- Walnut
- Almond
14. Seeds
Seeds make a great snack to fuel you up on the go, they are full of beneficial healthy fats, vitamins, and minerals. With their various textures and flavors, these tasty bites will keep your energy level high while also providing lasting satisfaction throughout the day.
Here are some seeds you can snack on:
- Sunflower seeds
- Pumpkin seeds
15. Olives
Olives make an ideal, mouth-watering snack for those on the keto diet. These treats are filled with helpful fats and antioxidants and they’re easy to find! You can pick up pre-packaged olive snacks at almost any grocery store or create your own blend of green, red, and black olives for a burst of flavor.
16. Beef Sticks
Meat lovers can now enjoy a savory yet healthy snack that is perfect for on-the-go consumption. Beef sticks offer an array of flavors, from classic beef to more spicy choices, such as jalapeño and teriyaki.
Like beef jerky, these keto snacks are incredibly durable and will last months without spoiling, ensuring you don’t have to worry about hunger pangs when away from home.
When selecting the ideal product, look for brands advertising 100% grass-fed meat without any hidden sugars, nitrates, or preservatives.
17. Fruits
Even though some fruits are incredibly high in net carbs, making them improper for a keto diet, there remain a plethora of options when searching for a sweet and nutritious snack.
Raspberries, blackberries, and strawberries offer a low carb count as well as an abundance of fiber. Plus, their delicious taste renders them the perfect option on the go! You may eat them fresh or frozen to enjoy an invigorating treat.
Additionally, you could get creative by mixing several various types of fruit like avocado or coconut to create something healthy and mouthwatering.
18. Pickles
Sharp, tart, and tangy, pickles are more than just an indulgence. They provide essential minerals and electrolytes to support the body in the state of ketosis. Enjoy one or two pieces solo or dip them into sour cream for that extra zing!
19. Kale Chips
Created by baking crispy kale leaves with flavorful herbs and spices, kale chips make for an unbelievably satisfying treat that is easy to pack up for a convenient on-the-go nibble!
20. Hard-Boiled Eggs
For the on-the-go keto eater, hard-boiled eggs are a top choice for packing maximum nutrition in one small snack. They deliver an abundance of protein as well as good fats and have a delightfully crunchy texture that’s sure to satisfy your craving for something delicious.
And because you don’t want them spoiling during transport, just be certain to keep them nice and cool!
21. Cheese Cubes
Whether you opt for pre-packaged or homemade varieties at the grocery store, cheese cubes like cheddar or blue cheese are perfect to take with you on the go.
Bursting with flavor and packed full of beneficial fats and proteins while containing fewer than 1 gram of net carbs, these keto-friendly bites offer wholesome nourishment without sacrificing taste.
22. Low-Carb Desserts
Indulge your cravings without compromising your keto diet by treating yourself to a variety of delicious low-carb desserts that make the perfect snack on the go.
Whether you have an affinity for creamy, crunchy, or chewy treats, there are numerous options available to keep you feeling satiated and energized throughout the day.
Here are some low-carb desserts you can enjoy on keto when on the go:
- Keto ice cream
- Low-carb cookies
- Dark chocolate
- Fat bombs
- Keto peanut butter cups
- Low-carb cheesecake
- Keto brownies
23. Keto Chips
Whether you’re seeking cheese, meat, or veggie flavors, keto chips are the ideal snack for those sticklers of health on the go.
Not only are these delectable treats low in net carbs and high in healthy fats, but their crunchy texture and bold flavoring will satisfy your cravings without steering you from staying true to your diet!
Take a look at the list of keto chips below:
- Pork rinds
- Chicken crisps
- Keto tortilla chips
- Store-bought protein chips
- Bacon chips
- Cheese crisps
- Zucchini chips
24. Keto Protein Bars
Packed with healthy fats and protein, keto protein bars can provide a substantial energy boost so that you can power through your errands or workout session without compromising your dietary needs.
Plus, these delicious keto snacks come in various flavor combinations and textures, ensuring there’s something to satisfy every craving!
The list below shows some keto protein bars you can enjoy while on the go:
- Keto Bars
- Perfect Keto bars
- SlimFast keto meal bars
- BHU vegan protein bars
- Atlas keto protein bars
- Quest protein bars
Homemade Keto on the Go Recipes
If you have the luxury of extra time to get creative in the kitchen, making your own recipes for easy keto snacks is an ideal way to ensure that every meal fits all of your dietary requirements, even if you opt for a gluten-free snack!
25. Sugar-Free Marshmallows
(See the sugar free marshmallows recipe on our blog.)
Craving something sweet and delicious, but don’t want all the extra sugar? Make a batch of decadent yet guilt-free sugar-free marshmallows! They’re simple to prepare, easy to customize with different flavors that suit your taste buds, and won’t give you an unexpected spike in blood sugar.
26. Jalapeno Poppers
(See the jalapeno poppers recipe on our blog.)
Transform your regular snacking routine with a batch of homemade jalapeno poppers! You’ll be amazed at how this combination of creamy cheese and spicy jalapenos creates the perfect balance of flavor.
With just minimal preparation, you can create a tasty snack that is great for on-the-go eating or as an appetizer at parties.
27. Pepperoni Chips
(See the pepperoni chips recipe on our blog.)
Rich with flavor and crunchy texture, pepperoni chips are the ultimate go-to snack for those following the keto diet.
Made from thinly sliced pepperoni crisped to perfection in an oven, these protein-packed yet low-carb foods offer a guilt-free indulgence that can be easily made at home by customizing your favorite spices or seasonings.
28. Keto Tacos
(See the keto tacos recipe on our blog.)
Instead of traditional tortillas, you can use lettuce wraps or cheese shells for keto tacos to keep your carb intake low while still enjoying a delicious meal.
Fill them up with protein, veggies, and toppings, each flavor combination is sure to be an enjoyable choice no matter the occasion. Best of all? They’re perfect for on-the-go snacking!
29. Sweet Potatoes
(See the sweet potatoes recipe on our blog.)
Sweet potatoes are nothing short of a nutritional powerhouse. Not only are they low in fat and high in fiber, but when cooked using an air fryer, sweet potato snacks become even tastier and more convenient for busy individuals following the keto diet!
Preparing them is effortless. With just several minutes in your air fryer, you can enjoy wonderfully crispy sweet potatoes that make any meal or snack time enjoyable.
30. Bacon-Wrapped Hot Dogs
(See the bacon wrapped hot dogs recipe on our blog.)
Treat yourself to the perfect blend of smoky and savory with these scrumptious bacon-wrapped hot dogs! The flavorful combination of crispy bacon and juicy hotdogs creates a hearty snack that’s both filling and full of flavor.
This keto recipe is simple enough for even busy individuals who don’t have much time, all you need to do is pop them in the oven so they’re perfect as an on-the-go meal option.
31. Keto Sushi Rolls
(See the keto sushi rolls recipe on our blog.)
This creative recipe of sushi rolls swaps out rice for cauliflower rice, making it an ideal option for keto! You can customize them by adding your favorite ingredients like avocado, cucumber, or crab meat.
Don’t forget about dipping sauces, soy sauce is one great go-to as well as other low-carb options that really make these tasty snacks pop. So try this easy homemade keto sushi roll recipe today to create convenient and nutritious treats perfect for any hectic day!
Frequently Asked Questions
What Are Good Keto Snacks on the Go?
The best keto snacks on the go can be fast food, store-bought, or homemade. Some ideas include grilled chicken or burgers, salads, jerky, cheese, nuts, seeds, keto chips, veggies with dips, and keto protein bars.
What Are Keto on the Go Snacks I Should Avoid?
Avoid high-carb and sugary snacks like candy, potato chips, and sweetened beverages. Also, steer clear of high-carb fruits and veggies, processed meats, and granola bars that are high in sugar. Stick to whole, unprocessed, and low-carb options to stay in ketosis.
How to Do Keto Diet While Traveling?
Although a bit difficult, sticking to your keto diet while on the road is not beyond reach. To make it easier for yourself, here are some helpful tips:
- Plan ahead: Prior to your vacation, research the area you are visiting for keto-friendly restaurants and grocery stores. Additionally, think about packing keto snacks to take with you on your journey.
- Stick to low-carb options: Opt for nutrient-dense proteins, such as meat, fish, and eggs, and select vegetables that have a lower carb content like spinach, broccoli, and green beans.
- Make smart substitutions: When dining out, substitute healthier options like additional vegetables rather than fries or opt for a salad over an entrée sandwich.
- Stay hydrated: Keep your body hydrated by regularly drinking large amounts of water and staying away from sugary drinks. Have a refillable bottle with you at all times to ensure that you remain on track.
Keep in mind, to achieve success on a ketogenic diet while traveling, it is essential to plan ahead, opt for wise choices, and remain flexible when needed.
Final Thoughts
It’s absolutely possible to stay on track with your keto lifestyle, even if you’re always on the go! With a little planning and preparation, you can enjoy these 31 delicious and low-carb food options that will keep you feeling full and satisfied.
From fast food choices to easy homemade keto recipes, there are plenty of scrumptious options for busy days so that taste or convenience don’t need to be sacrificed.
So, next time you’re heading out for the day, don’t forget to bring a few of these convenient keto-friendly snacks with you. No matter how hectic your schedule looks, following your diet won’t be an issue!
For more helpful tips on leading a healthy lifestyle and eating right, check out our other blog posts as well.