When following a ketogenic diet, the question "What should I eat?" can sometimes feel stressful, especially when you're on the go. A ketogenic diet involves some restrictions, mainly limiting your daily net carb intake to under 50 grams. It might seem hard to stick to a low-carb diet when sugar and carbs are everywhere, but there are now more and more keto-approved food choices, recipes, and alternatives available.
While bringing your own snacks in a cooler is more affordable and gives you better control over the ingredients when you travel, this isn’t always possible. If you're hungry on the road and need a snack, you'll be happy to know that most gas stations offer keto snacks. Although they might be a bit more expensive than at your local grocery store, sometimes you just need a convenient pick-me-up. Especially if you choose a gas station with a larger convenience store section, there are plenty of tasty snacks that won't jeopardize your hard work and ketosis progress.
Here are some excellent keto gas station snack options:
Protein Powerhouses
Beef Jerky
Carnivores love beef jerky! Gas stations usually have all kinds of pepperoni snacks, beef jerky sticks, chews, and pieces. You can pick from different flavors; just make sure to check the carb count for any sneaky added sugars.
Hot Dogs and Sausages
Gas stations sometimes offer hot foods like hot dogs or other types of filling sausages. A bunless hot dog or sausage is a quick and easy protein-packed keto snack. Some sausage brands have hidden carbs, so ask to see the packaging and nutritional info if you’re not sure. Most hot dogs and sausages have few to no carbs.
Read also: Empowered Weight Loss Strategies
Hard Boiled Eggs
You can usually find pre-boiled eggs in the cooler section of gas stations. Eggs are a high-protein, low-carb keto snack. Eggs are full of nutrition, including essential fatty acids, iron, choline, selenium, and vitamins A, B12, and D.
Dairy Delights
Cheese Sticks
For those who enjoy dairy on keto, you can probably find string cheese in the refrigerator section of the gas station. You might even remember your childhood as you peel back the cheesy strings one by one. String cheese provides vitamins, minerals, protein, and fat. Cheese sticks are usually a wonderful keto-friendly snack on the go. For example, one stick (28 grams) of part-skim mozzarella string cheese provides 85 calories, 5.8 grams of fat, 6.7 grams of protein, and only 1.3 grams of carbohydrates.
Mozzarella and Prosciutto Roll-Ups
Mozzarella sticks wrapped in prosciutto are a savory, keto-friendly snack. You may even find a salami or pepperoni Cheesewich, which uses two slices of cheese to sandwich a slice of uncured meat like pepperoni or salami, making the perfect breadless “sandwich” for keto dieters.
Yogurt
Plenty of yogurts are too high in sugar for keto, but some keto dieters may be able to consume a small amount of Greek yogurt if it’s available.
Salty & Savory
Pork Rinds
Pork rinds are a popular snack around the globe, and they make an excellent salty, crunchy alternative to carb-heavy potato chips. This crispy snack is on the shelves at most gas stations. As with jerky, check the ingredients and carb count for any flavored versions as they may contain added sugar.
Read also: On-the-Go Snack Guide
Pickles
Pickles are like marmite-you either like them or you don’t. If you do, you’ll be pleased to know that gas stations typically carry whole dill pickles packaged and ready in the chilled foods area. You may find pickle bites like the Oh Snap!
Seaweed Snacks
Seaweed snacks are crunchy, savory, and full of iodine and other important nutrients. They have a unique flavor and are perfect for the keto diet.
Nuts and Seeds
Even in small gas station stores, you’ll usually find a selection of nuts and seeds near the chips and carby snacks. Keep your eyes on the prize and go for a bag of raw or roasted almonds or sunflower seeds for a nutritious energy kick. Steer clear of honey or brown sugar flavors and check the label if you’re unsure about added carbs and sugars.
Fresh Options
Fresh Berries
Larger gas station stores often carry fresh fruit cups. Higher-carb fruits like pineapple are off the keto menu, but you may be in luck and score a carton of fresh sweet strawberries or raspberries to satisfy your sweet tooth. Berries are nature’s low-sugar candy treat.
Guacamole and Avocado
Gas stations often carry guacamole packets or even individual avocados. Avocados give you healthy fat and fiber without any carbs. An individual avocado even comes in its own natural bowl!
Read also: Easy Low-Carb Cheese Crackers
Sweet Treats
Keto Cookies
You may be in luck and score keto cookies, like Quest Cookies or Lenny & Larry Keto Cookies. These keto-friendly brands bring you all the sweetness without the added sugar that threatens ketosis.
Sugar-Free Dark Chocolate
So much of the candy and chocolate at gas stations feature sugar and corn syrup as the star of the show; however, now and again, you may find sugar-free dark chocolate with a high percentage of cocoa. Watch out for brands that use added milk or sugars, which takes them off your keto menu. You could make yourself a real treat if you find some nuts, keto-compliant dark chocolate, and berries!
Beverages
Coffee With Heavy Cream
A warm caffeinated coffee provides an energy boost to help you through the rest of your day. If available, add heavy cream for a splash of fat and enhance the flavor of your coffee. Be mindful of creamers that contain soy or added sugars.
Sugar-Free Drinks
Some keto dieters opt for a zero-sugar or diet soda for a caffeine kick, or you may find unsweetened sparkling or carbonated water like La Croix. When in doubt, always go for water to stay hydrated and stay away from those mischievous sugars.
Navigating Labels and Making Smart Choices
When selecting keto snacks at a gas station, careful label reading is essential. Pay close attention to:
- Net Carbs: Calculate net carbs by subtracting fiber and sugar alcohols from the total carbohydrate count. Aim for snacks with low net carbs to stay within your daily limit.
- Added Sugars: Be wary of added sugars, which can sabotage your ketosis. Look for snacks with minimal or no added sugars.
- Ingredients: Scan the ingredient list for hidden sources of carbs, such as corn syrup, dextrose, maltodextrin, and modified food starch.
- Serving Size: Pay attention to the serving size and adjust your consumption accordingly to avoid exceeding your carb limit.