Sticking to a keto diet while traveling can seem daunting, but with a little planning, it’s completely doable—and even enjoyable! This article shares practical travel tips and keto snack ideas to help you stay on track when you’re on the go.
Now that my kids are getting older (and I am getting older too), I’ve been traveling quite a bit more. Sometimes it’s with my husband and sometimes it’s with friends. Sometimes it’s a road trip to a nearby locale and sometimes it’s a long haul flight across the world. Sometimes it’s roughing it in a rustic cabin, and occasionally it’s enjoying the comforts of a luxurious hotel.
Regardless of the destination and the accommodations, I always stick to my keto-friendly diet. Diabetes doesn’t take a day off and I don’t either. It may be one of the toughest parts of being on a special diet – when your favorite foods aren’t readily available and you aren’t in control of the situation.
But it’s certainly not impossible to do. Whether you’re navigating airport snacks or dining out in a new city, staying low-carb doesn’t have to mean missing out. I am sharing my best tips and keto-friendly strategies to help you stay on track wherever your adventures take you. And my favorite travel snacks too!
Keto Travel Tips
Be prepared
This goes almost without saying. It applies to just about everything when you embark on a low carb or keto diet. Even when staying at home, you need to think ahead and make sure you have all you need for success. But it’s even more critical when venturing out into the big wide world, full of carbs and sugars. Don’t just wing it, plan ahead so you can avoid temptation.
- Snack It Up! You can’t carry full low carb meals with you everywhere you go, so a wide selection of low carb snackage is critical. Carry some shelf-stable items like beef or cheese sticks, nuts, low carb protein bars, and sugar-free chocolate or cookies.
- Keep your cool: For long drives or plane rides, consider a small insulated cooler bag for more perishable items. Think cut-up veggies or a salad, or some hard-boiled eggs. I often travel with a little protein like sliced steak or chicken, or cooked sausage. Don’t forget to pack napkins and utensils too! Bamboo utensils are sustainable and earth-friendly if you have to toss them.
- Research the destination: Traveling internationally? Read up on the rules and regulations of what you can and can’t bring into your destination country. Fresh foods, meat, and eggs are usually prohibited, but you can eat these items on the plane before you land.
At the airport
- The salad days: Be prepared to eat a lot of salad, especially if you get stuck in an airport. Airport restaurants can be pretty limited in scope but you can usually find salad with chicken. Make sure you check the label on the dressing, as that’s often where many unnecessary carbs come in.
- Go bunless: I rarely advocate for fast food but in a pinch, you can order a burger without the bun. Or grab a breakfast sandwich and just eat the fillings!
- Coffee bar: Skip the specialty drinks and get regular coffee. Ask if they have heavy cream instead of half and half or milk. Travel with your own sweetener – I really love the Caramel SweetDrops from SweetLeaf to make it feel like a treat.
Home away from home
- Bring a mini pantry: Going somewhere with a kitchen? Perfect! Set aside some room in your luggage for your favorite low carb ingredients. Keto flours, sweeteners, and chocolate chips can be hard to find or expensive in other countries.
- Check out the local market: Once you arrive, find the local grocery stores or markets for eggs, cream, and other fresh ingredients. Even if your room or rental only has a mini fridge and a microwave, you can grab a few items to heat and eat.
- Mix it up: You can even go a step further here and create mixes for easy-to-make treats. I often mix up the dry ingredients for my keto brownies or keto pancakes and put it into ziplock bags to carry with me.
- Stand alone bakeware: Most rental kitchens don’t have a great baking pans, so consider packing some silicone muffin liners that can stand up on their own.
Dining out
- Alert your companions: When not traveling with family, make your travel buddies aware of your dietary restrictions. Also be mindful of other people in your group with restrictions, so that you can all pick an appropriate restaurant. I’ve traveled across the globe with vegan friends and we find ways to make it work!
- Ask for swaps: Don’t hesitate to request more veggies or a side salad instead of a starch. Or to have the burger on a lettuce wrap or over greens. Most restaurants want to accommodate.
- Eyes wide open: Be mentally prepared for the challenge. Eating out on keto can be frustrating and sometimes your only option is to eat the toppings off a pizza. Simply being aware that it may not all work out perfectly can help you still have a good time!
- Snack attack: Carry some snacks in your bag or purse, just in case there really are no good options.
Keto Snack Ideas for Traveling
Now let’s discuss ideas for keto goodies that travel well, even if you have no access to refrigeration. I’ve gotten a lot of practice at packing snacks for every destination. I often bring an assortment of homemade treats (when permitted by the destination country) and packaged snacks. Sometimes I find I hardly need them and sometimes I rely on them a lot.
- Keto Protein Balls: I often make a batch of these easy no-bake peanut butter protein balls for quick bites when traveling. Sometimes I shake it up a bit and make the chocolate protein balls. Both can last out of the fridge for up to 5 days.
- Keto Crackers: Items that are baked hard and dry like these keto crackers make great travel food. Store them in a hard-sided container so that they don’t become crumbs! My keto graham crackers are another fabulous and tasty option.
- Keto Granola: My crunchy keto granola clusters are a great on-the-go snack! But there are good store-bought options too. My favorite is Nutrail Pecan Cinnamon.
- Protein powder: If you’re trying to add more protein to your diet, low carb protein powder that comes in single serving packets is super helpful. You can add it to some nut milk or even water for an easy snack or meal replacement. I love the flavor options from Just Ingredients. Not all of them are low carb, but my favorites are the vanilla bean, the chocolate mint, and the peanut butter chocolate.
- Keto Cookies: Again, recipes that are baked crisp will travel better than softer cookies. My famous Keto Butter Pecan Cookies are ideal and I love them as a quick snack. They even make a great breakfast with a little peanut butter smeared on top!
- Keto Biscotti: These hard-baked biscuits are perfect for travel, as they can last for up to 10 days without getting stale.
- Keto Candied Pecans: One of my most popular recipes is the perfect travel snack! If you prefer savory nut snacks, check out these Buffalo Roasted Nuts.
- Keto Granola Bars: Crunchy and delicious, these bars keep you satisfied when you are on the go. Even if they crumble during travel, they’re great over some yogurt!
- Keto Protein Bars: While I love my homemade protein bars, I recommend store-bought options for traveling. They are individually packaged, making it easy to grab one when you are headed out on an adventure. My all-time favorite are the Think Keto Bars.
- Nut Butter: No sugar added peanut butter or almond butter always travel well, especially if you can find the little individual packets. When I travel domestically, I often take some of my homemade Keto Nutella in a jar.
- Tuna pouches: Many brands sell pouches with single servings of tuna or salmon. As they are entirely shelf-stable, they are a wonderful source of healthy protein while traveling.
- Pumpkin seeds: Another easy and tasty source of protein while traveling. There are some great flavors out there!
- Keto Muffins: Most keto muffins are too moist and fragile to travel well. But my famous Keto Pecan Pie Muffins are firmer and last well out of the fridge for up to 5 days. I have traveled with them on numerous occasions!
- Keto Breakfast Bars: These tender oatmeal-like bars can offer easy breakfast options. They can stay out of the fridge for up to 5 days and are extra delicious with some peanut butter smeared on top.
- Pepperoni or meat sticks: Be sure to check the rules of the countries you plan to visit. But individually packaged meat sticks can help see you through when hunger strikes.
- Keto Brownies: Not all brownies travel well, but these Keto Air Fryer Brownies are made individually in muffin liners so they are great for a tasty travel dessert.
- Keto Peanut Butter Cups: Whether you make your own or purchase some from a store, healthier sugar-free peanut butter cups can quell cravings and keep you from giving in to temptation.
Nutritional Disclaimer
Please note that I am not a medical or nutritional professional. I am simply recounting and sharing my own experiences on this blog. Nothing I express here should be taken as medical advice and you should consult with your doctor before starting any diet or exercise program. I provide nutritional information for my recipes simply as a courtesy to my readers. It is calculated using MacGourmet software and I remove erythritol from the final carb count and net carb count, as it does not affect my own blood glucose levels. I do my best to be as accurate as possible but you should independently calculate nutritional information on your own before relying on them. I expressly disclaim any and all liability of any kind with respect to any act or omission wholly or in part in reliance on anything contained in this website.
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I hope you have a wonderful trip; it is so important to have time with your spouse, and maintain that connection! What a great list!
Questions: You say you travel with a small cooler.
– What have you found that you can/can’t take through airport security?
– What kind of freezer packs do you take?
– For your dips, do they allow these through?
We were recently in Maui. I found some tropical sugar free jams. Concerned about the glass breaking, I packed them in my carry on as my minimal gels/liquids, but they were still confiscated. Costly and sad mistake.
I don’t take a freezer pack, I just rely on the insulation of the bag. A freezer pack would not get through security because it would be a liquid or a gel in an amount over 3.5 ounces. You can take dips and such, or even the jams you found, through security, as long as they are in containers less than 3.5 ounces and are in the clear bag just like toiletries. Check out the TSA website for more info.
I’ve never had anything confiscated in that manner. Not sure why they would take your jams unless they were over the 3.5 ounce mark. I have two little tiny containers of jam in my carry on right now and they let it through in the Nuremberg airport! I had them in with my toiletries.
Thank you for the response. They were small jars, so I think that I should have been able to keep them. A few people ahead of us had crazy amounts of liquid- shampoo, conditioner, hair products, water bottle, you name it. Maybe the TSA agent was still fuming about it when they got to me. Hope your trip has been amazing!
They shouldn’t be taking anything like that, according to the TSA guidelines. Although some states do have requirements about not bringing in fruits and veggies, but I can’t imagine jam is an issue!
They shouldn’t be taking anything like that, according to the TSA guidelines. Although some states do have requirements about not bringing in fruits and veggies, but I can’t imagine jam is an issue!
I do hope so much that you will enjoy your trip. When you are in Nürnberg, you should visit Soulfood Low Carberia, Germanys first Low Carb Cafe where you can get supplies for the rest of your trip. I´m sure, Jasmin would be very happy to serve you some of her wonderful Low Carb cupcakes and other goodies. Please check her Website, if you are interested.
have a nice time in Europe.
I absolutely love yor website and recommend it to everybody with whom I am talking about Low Carbing.
Your biscotti are a staple in my house just like so many other delicious things you posted.
Love from Germany Doris
Thanks, Doris. Sadly, we didn’t make it to Nuremberg until this morning. The Danube is so low, we couldn’t sail here and so we just bussed in today so we could catch our flight home.
These are great tips, Carolyn. I travel 8-9 times a year stateside on business and already incorporate some of them. But you’ve suggested new ideas that I’ll definitely follow!
With your zest for life, you will have such a great time on your trip. I do envy you, a European river cruise has been on my wish list for years. Maybe some day …
To the commenters who’ve been mentioning their own European adventures–how I wish I could squeeze into your suitcases! ?
Oh your trip sounds splendid and congrats on a life hurdle. This list is wonderfully thought out and helpful. I recently learned to travel with traveling fat bombs:
http://mindliftingmouthgasms.com/2015/08/05/the-traveling-fat-bombs/
Since I travel often I randomly took fat bombs on a trip and they didn’t spoil since it was just shelf life extensive items like coconut oil (or butter), coffee, and nut butter. You’re basically just increasing the fats of nuts which just makes them even more delicious =)
We travel to Europe for a month every winter. For air travel we take low carb muffins and a salad with meat, for the return flight we buy low carb snacks before departure. We don’t eat out, we rent apartments with a kitchen and prepare our own food every day. For the rare night in a hotel, we buy low carb snacks for dinner. It is fun to grocery shop in Europe, we love shopping in the small local shops and even the supermarkets, there is a lot of variety and high quality food. We are never tempted by carby food at home or while travelling, we just won’t do it. The only thing we miss while travelling is low carb dessert, so we opt for yogurt and the odd square of high cocao chocolate.
Your food travel list is great, I am going to take biscotti on our next adventure. Have a wonderful trip Carolyn!
Your travels sound wonderful and glad you find a way to stay low carb!
So timely! I will be leaving on a trip shortly where I will not be able to prepare foods there that I can eat. Now I have a great list of things I will make before I leave. Thank you for putting this grouping of recipes together!!
I hope you and your husband are having a WONDERFUL time!!! Enjoy!! Lots of photos, please!
God is good! Hubby and I are leaving next week for two weeks to visit our son who studies in Rome! He moved their 15 MONTHS ago, right before I was diagnosed with breast cancer. Just TODAY I prayed for some ideas to stay somewhat on plan and here you are with all your great tips. I will hope to have energy to try several before we go. Our place has a kitchen, yeah. Have an amazing time Carolyn and thank-you for ALL you do!
I am sorry about your diagnosis and hope you do have the energy to make some of the snacks to take with you.
I love Nuremberg. Amazing sausages (small skinny ones that are so yummy) I would recommend Restaurant Bratwurst Roslein. It is right off the Hauptmarkt and Maaleinlaufen. I have been there twice, once last summer, and again in November for the opening of the Christkindlesmarkt. Well, really I was there for work, but was very lucky to spend time both times. My German coworkers say yes it is touristy…but the food is always good..loved the kraut there too… Enjoy Europe Carolyn..
Sadly, we never made it to Nuremberg…except to catch a flight home. But thanks for th tips.
Well, I hope your time in Europe was amazing 🙂 I was lucky to live in The Netherlands for five months this past year and miss the food and people.. but I am also glad to be back home too. 🙂
You’re right on Carolyn in terms of snacks. I can attest that your rosemary parmesan crackers travel well in a small container. Hotels in Europe often provide breakfast. There’s often cheese and butter so crackers are critical since most items are high carb. The only other essentials for me are a light plastic deep plate and utensils and a swiss army knife. You can pull a low carb meal together from any grocery store.
Wow, have a great time! I hope to travel with my husband someday before we reach 100. If not, we’ll probably be pretty healthy 100 year olds and I will remember to pack your recipes.
Have a wonderful trip, Carolyn! This is a great list.
I’m in Europe now and visited Germany, Austria, Italy, Switzerland, Grance, Belgium and am now in Holland. I’ve had NO issues eating low carb.
Every hotel breakfast buffet in every country has cold cuts and sliced cheese as options. A few, not many, have hard or soft boil eggs and sliced veggies like cucumber.
I brought portioned zip bags of almonds, walnuts and beef jerky and usually have these for lunch. Plus, it saves time and money and is easy to eat while walking and sight seeing. I’ve also picked up snow peas, grape tomatoes and other hand held veggies at small market stalls and had these for lunches and snacks, too.
Supper is supper. Restaurants have plenty of options. You don’t have to eat pasta every night, or at, in Italy, for example. (Lots of olives, cheese and red wine were on my agenda, however!) And in Germany and Austria of course you’ll find a lot if meat, cabbage and veggies.
I could have used this post last week while on vacation…I completely blew it. Have a wonderful time alone with your hubby!
Thank you for this! I have been traveling frequently this summer and have returned home sick from eating out. This makes planning so much easier, and I can enjoy the trip so much more! Thank you!
Great tips, I hope you and your husband have a wonderful trip.