When it comes to the keto diet, failing to prepare is preparing to fail. But even the most prepared people out there sometimes get stuck needing gas station keto snack ideas. In this article, we’re going to go over some of the best keto gas station snacks for when you’re out on the road and there are no grocery stores or a kitchen in sight. Odds are you’re thinking gas station keto snacks you’re thinking beef jerky. Well sure, beef jerky is one of them, but there are so many more gas station snacks that jive with the keto diet.
These are going to be low carb, high fat, high protein, sugar-free snacks that fill you up and get you to your next meal. And best of all they are available at all gas stations and convenience stores. Let’s keep you in ketosis while you’re on the road so you can avoid another bout with the keto flu. Here are some low-carb gas station snacks.
16 Gas Station Snacks For Those on the Keto Diet
Whether you call them pork rings, pork skins or chicharrones, these are an awesome keto option. Until I started the keto diet I had no idea pork rinds were keto friendly. How could such a crunchy, delicious snack not have any carbs? Well, they don’t and on top of that pork rinds are high in fat and protein. On top of that, they have zero carbs. Not zero net carbs, zero carbs. They’re literally the perfect keto snack.
While pork rinds probably aren’t for everyone, they do come in many different delicious flavors, so give them a shot. The dill pickle flavor definitely appeals to a certain demographic. There are also more basic flavors like plain, hot and barbeque. The number of flavors varies in gas stations across the country, but you should be able to find some kind of pork rinds. Once I found out they are keto-friendly I became a big-time advocate of pork rinds.
Quest Protein Bars
Quest Protein Bars are in almost every gas station. If you don’t see Quest, then make sure you read the label and don’t pick up just any protein bar. Make sure the carbs are low and there is no sugar added.
Protein bars have really stepped up their game the past few years. You should be able to find an array of high protein, low-carb protein bars in a variety of different flavors. These taste great and make excellent keto travel snacks.
If you are looking for a crunchy snack that is also packed with healthy fats, then sunflower seeds are the way to go. These little seeds have a ton of fiber as well, so they will help fill you up. Plus it gives you something to do while you’re riding in the car. And this is one of the keto gas station snacks that you can also take onto the baseball field with you.
Almonds are another great source of healthy fats. These little nuts also have some protein and fiber, so they will help keep you full. And like sunflower seeds, they’re easy to eat while on the go. Just make sure you watch your portion size, because it’s easy to overeat when it comes to nuts. While almonds are a great source of fiber and protein, the carbs can add up if you take down multiple servings. That said, the net carbs are still low enough to enjoy as a low-carb snack. Grab a small bag of roasted almonds and you’ll be good to go.
Jerky is a staple of the keto gas station snacks. Whether you like beef jerky, turkey jerky or pork jerky, this is a great high-protein snack for when you’re on the go. Jerky is easy to eat and it doesn’t need to be refrigerated, so it’s perfect for road trips. Just make sure you check the label to make sure there’s no added sugar. This is always a concern with jerky. Normally there’s enough variety that you can find one with low enough net carbs to be keto-friendly. Just grab you a couple of gas station meat sticks and you’ll be good to go.
To some, hard-boiled eggs at a gas station could be a dicey venture. So make sure you check the label and proceed with caution. Anyone who has lived the keto lifestyle knows that hard-boiled eggs are a keto staple. Also, hard-boiled eggs are very filling and can be eaten in a matter of seconds with little to no mess, making it a great keto snack.
Cheese Sticks and Cheese Slices
These are a great source of both protein and fat so head on back to the refrigerated section and grab you some cheese. Just make sure you check the label, because some brands will add carbs in the form of maltodextrin to their cheese sticks. And while we’re on the subject of cheese, string cheese is also a great keto-friendly snack that is easy to eat on the go. You can find a chunk of cheese in any gas station just make sure there are no added carbs and you have a tasty and filling keto snack.
If you have a sweet tooth, then dark chocolate is a great way to satisfy your cravings. And unlike most candy bars, dark chocolate is actually good for you. Just make sure you check the label to make sure there is no added sugar. We had to get something in here for the keto diet followers who have a big sweet tooth. When those cravings hit go for the dark chocolate.
Macadamia nuts are my favorite type of nut. They’re buttery and delicious. And they just so happen to be one of the best keto snacks you can find at a gas station. Like almonds, these nuts are high in healthy fat and low in carbs, perfect for those of us on the ketogenic diet. They contain around 3 net carbs per serving, so don’t go too crazy. When you get tired of all of the other keto snack options, this quick snack is a real life saver.
We’ve already mentioned cheese sticks and cheese slices and now it’s time for cheese crisps. If you’re looking for a crunchy snack, then cheese crisps are the way to go. These little bites of cheesy goodness are low in carbs and high in fat, making them the perfect snack for those on the keto diet. Just make sure you check the label, because some brands will add carbs to their cheese crisps.
Pumpkin seeds are a great source of healthy fats, fiber and protein. Plus, they’re easy to eat and don’t need to be refrigerated. Just make sure you watch your portion size, because the carbs can add up if you take down multiple servings. Seeds are one of the more underrated keto gas station snacks. The macros are great and they’re actually pretty filling, plus you can find them at all gas stations. These will definitely keep you in ketosis.
Canned Tuna or Salmon
Canned fish is a great source of protein and healthy fats. And it’s one of the keto gas station snacks that you can also take with you on the go. Odds are you probably didn’t realize there are cans of tuna at gas stations, but you can normally find them.
Bunless Hot Dog
Odds are you’ve probably grabbed a roller dog on a road trip. There aren’t many gas stations without roller dogs. Well, now it’s time to leave the bun behind and turn this into one of your keto gas station snacks. This is one of the only keto snacks that you can get served hot from a gas station. Be wary of the added sugars, so only have one or two of them. Who in their right mind wants to eat four or five of these things anyway?
Keto cookies are the perfect snack for those of us who have a sweet tooth. These low carb, high fat cookies are easy to eat and won’t kick you out of ketosis. Just make sure you check the label, because some brands will add sugar. You probably didn’t think you could look in the cookie aisle at a gas station to find keto snacks. Make sure you flip it around and read the label to make sure it has an acceptable amount of net carbs.
Fresh berries are a great way to get your daily dose of antioxidants. And they’re also one of the few keto-friendly fruits. Make sure there aren’t any high-carb offerings included with your mixed berries. Strawberries, blueberries and blackberries will keep the net carbs low enough to keep you in ketosis.
You might not think of vegetables as a snack, but they’re actually a great way to get in some nutrients. And they’re also one of the few keto-friendly options at a gas station. Most gas stations will have some form of pre-packaged vegetables. Celery and carrots are great low-carb snacks. Some gas stations will even have some ranch or cream cheese which will make it even better!
Keto Friendly Gas Station Drinks
While we’re at it let’s get you some keto drinks.
Not much to add here. Bottled water is as keto-friendly as it gets.
Not all sparkling water is created equal. Some brands will add sugar or artificial sweeteners to their sparkling water, which you want to avoid. But if you find a brand that doesn’t add anything to their sparkling water, then it’s a great way to stay hydrated on the go. And it’s also calorie-free, which is always nice.
Hope you’re not too triggered that I call it pop. Diet pop is another great way to stay hydrated on the go. This is not the best option for some as it can spike your blood sugars and knock you out of ketosis, but while on the road it can work.
Bai is one of the best sugar-free beverages for those on the keto diet. It uses a sweetener blend of erythritol and stevia leaf extract, which tastes delicious and gives you a fraction of the calories of sugar. These are known as sugar alcohols. It’s not for everyone, but I love Bai.
Diet tea is an awesome option. The only question is do you want the lemon juice flavored one or not?
while you probably won’t be able to get your hands on some heavy cream, you can just have some black coffee instead. Throw in a little creamer if you dare, but that could have some added sugars.
Conclusion – Gas Stations Do Have Keto Snacks
Who knew there were so many keto gas station snacks? Most people think about beef jerky and maybe nuts, but there are many more gas station keto snacks available. So the next time you’re in a gas station make sure you take advantage of all the different low-carb snacks they have available. But don’t make this a habit because the sodium and added preservatives add up fast. When you get back home from your road trip don’t keep trying to maintain your keto diet at your local gas station. Make yourself a fat bomb. Grab some kale chips. Stay away from the gas station. Trust me.