Keto on the Go: Snacks and Meals

21 minute read • by HighKey Team 02-21-2020


Quick Keto On The Go Snacks & Meals


Thinking about keto snacks? At HighKey, our keto snacks and HighKey cookies are Gluten Free - Grain free - No Sugar Added - Low Carb


Easy On The Go Keto Food


One of the best things about choosing the keto lifestyle is – of course – the food. Unlike many popular diets  out there, you don’t have to give up satisfying favorites like meat and cheese. Hooray! Meals are definitely  still worth looking forward to, and there are a ton of delicious keto recipes you can make at home.

The problem for some comes at 3pm, in that awkward afternoon slump, or in the car on the way home from work, when you’re feeling snacky and are tempted to pull over and get something – anything to eat just to satisfy your snack craving. Don’t do it; eating keto on the go has its challenges , but with a little preparation it absolutely can be done. And no, you don’t have to snack on sliced cheese or be like the bodybuilders snacking on bags of plain white chicken as though they’re a bag of chips.

If that’s your thing go right ahead, but we’ve got a ton of better, much more delicious options for the best keto snacks on the go and for quick keto meals on the go so you can stay on track, and eat well while staying satisfied , and eating your favorite foods?

Keto on the Go Snacks

Let’s start with our best keto snacks on the go so you can combat the cravings that likely led you here in the first place! These are all grab-and-go keto friendly snacks that you can easily stash  in your bag, desk, or pantry to keep you from making a choice you’ll later regret.

Keto Granola  

“Granola? Isn’t that full of carbs?” Traditionally, yes – but we’ve worked our HighKey magic to bring you this delicious Keto Granola so you can snack freely or even use as a small meal replacement in a pinch without consuming a ton of carbs. Our granola clusters are made with pumpkin, flax, sunflower, and chia seeds to give them a filling crunchy texture with just 2g net carbs per serving. Yum!

Keto Cookies
Yes, it’s even possible to have cookies on keto, there are lots of recipes if you’re ready to get baking and a little creative in the kitchen. If you’re not, we’ve made it even easier by making keto cookies for you, ready in resealable bags so they are perfect for keto on the go. Our Chocolate Chip Mini Cookies are so good you will probably feel like you’re cheating, and you’ll likely peruse the back of the packet wondering what we’ve put in these to make them taste so good. (It must be sugar, right? It’s not!)

Keto Brownies
Our HighKey Keto Double Chocolate Brownie Mini Cookies are also an instant winner with everyone who tries them – on keto or not! They have a little crunch on the outside and are soft on the inside, each bitesize cookie nets just 2g of carbs. What more can you ask for from a keto brownie you can keep in your desk drawer?

Keto Cheese Crunch

Let’s step away from the sweet stuff for a moment (if you can tear yourself away) and move back to savory. If you love chips and have really struggled to give them up and  find an alternative keto-friendly snack, boy do we have good news for you. Our Keto Cheese Crunch snacks are little, crispy discs of deliciousness that come in Cheddar Cheese and Parmesan Cheese flavors, and net 0g carbs and 1g carbs respectively. (So yes – go ahead and devour the whole bag of Cheddar Cheese Crunch, you have no reason not to!)

Keto Bars

Bars can be one of the ultimate keto on the go foods, since if they’re done right you can literally shove them in a pocket for later. While some bars may send your glucose  levels skyrocketing, the keto friendly options found here  are full of flavor and not carbs to hit the spot and satisfy your snacking needs!

Raw Nuts & Seeds  

A great way to make some of the best keto snacks on the go is to simply buy your favorite nuts and seeds in bulk and mix your own snack bags at home.

Grab peanuts, brazil nuts, pistachios, sunflower seeds, pecans, almonds, and maybe even some unsweetened coconut flakes  and mix yourself a couple of quick snack bags before you leave the house. You might even get crafty and make this savory DIY Trail Mix

Keto Crackers

Our Keto Cheese Crunch snacks make a great cracker replacement if you’re just looking to snack from a bag, but if you want something you can layer with cheese or add some cold cuts to, these Julian Bakery Primal Thin Crackers are a great choice. They’re low carb, grain-free, and net just 3g of carbs per 6 crackers. 

Keto Chips
Are Chips Keto?  

No – at least not the majority of chips you’ll find on store shelves. Many chips are loaded with  carbs,unhealthy fats, and artificial additives and flavorings , and just one packet can sabotage your diet for the day.

What Kinds of Chips Can You Have on Keto?

If you’ve just got to have something to replace chips try our Keto Cheese Crunch snacks or jump in the kitchen to try your hand at making some for yourself. Kale chips are one of the easiest to make at home and have a great crunch when you do them right. To make kale chips, all you need to do is:

  • Preheat your oven to 350F
  • Line a baking sheet
  • Tear or chop your kale leaves into pieces (many recipes suggest bite-size but slightly bigger is a little more forgiving in the oven for newbies)
  • Toss the kale in a bowl with your preferred oil and seasonings (you can’t go wrong with olive oil and a little smoked paprika and chili powder)
  • Spread the leaves evenly across your baking sheet
  • Bake for 10 – 15 minutes until the edges brown, checking them regularly
  • Allow them too cool completely before removing them from the tray
  • Store in an airtight container

There are also other great veggie chips you can make at home with some effort, so if you absolutely cannot give up chips, do a little experimenting.

Can You Eat Popcorn on a Keto Diet?  

Surprisingly, you can eat popcorn on a keto diet but you just can’t eat the whole bowl! One cup of popcorn has just 30 calories, 0.3g fat, 1g protein, and 4.6g net carbs. Try using coconut oil for a nice flavor addition, with a sprinkling of salt, paprika, or cinnamon, then it’s a great way to take a healthy snack on the go that will satisfy that need to keep eating and chewing we all get from time to time. You just want to ensure you don’t go overboard as the carbs do add up!

Can You Have Pickles on Keto?

Yes! Rejoice pickle lovers, because provided you are eating a reasonable amount, you can eat pickles and add them to your recipes. BUT (and yes, that needs to be a big but) you need to choose pickles that have no added sugar, generally it’s okay to go for the dills instead of the sweets to keep you on your keto journey.

Can You Eat Pork Rinds on Keto?

Yes, in fact, they deserve a place on the top 10 list of top keto-friendly snacks, because they contain almost 0g net carbs, provided you are extremely selective about the pork rinds you buy or you are adventurous enough to make your ownThe problem with pork rinds is that almost every manufacturer has loaded them with sugar, syrups, oils and more to try and give them the taste edge over the other pork rinds on the market, but that’s exactly what we don’t want.

So, when you’re looking for off-the-shelf pork rinds take a real good look at the back of the packet and see what’s actually in there. If you see maltodextrin put them back – it’s a starch based sweetener that can cause spikes in blood sugar , so it’s a definite keto no-go.

Some pork rinds that are keto-friendly are:

  • Utz Pork Rinds
  • Proudly Pure Fried Pork Rinds
  • Pork Clouds Pork Rinds
  • 4505 Meats Fried Pork Rinds
  • Epic Artisanal Pork Rinds 
Is Watermelon OK on Keto?

Yes and no. As with all keto-friendly fruits, you can consume some on the keto diet, but you need to be careful about portion size, and despite its high water content, that is still true  for watermelon. Each ½ cup of watermelon contains 5.4g net carbs, so while it is a better choice than some other fruits, and you’ll be getting some great nutrition, you still have to pay attention to your allotted carb level to see if watermelon makes sense for you and ensuring it fits in with the other foods you have planned for the day.

No-Carb Snacks for On the Go

Is there such a thing as a no-carb snack? Fortunately, yes! If you’re looking for great 1g-net-carbs-or-less snacks, we’ve got your back. Here are some of our favorites:

  • Pork Rinds – 0g net carbs if you choose one of the options mentioned above  or make your own
  • Cheddar Cheese Crisps – to make these you simply need to cut small squares of cheddar and bake at around 300F on a baking sheet until crisp or buy the HighKey product!
  • Hard-Boiled Eggs – add a dash of paprika or chili flakes to make them a little more appetizing
  • Tuna Lettuce Wraps – spoon canned tuna into a lettuce leaf, fold and eat for a huge boost of protein and no carbs, add some spice or finely chopped red onion for taste
  • Super Dark Chocolate – keep a few squares of super dark chocolate (85% if you can) and eat one when you’re hungry or getting sweet cravings and this chocolate will nip it in the bud
  • Kale Chips – see Keto Chips section above


Keto on the Go Meals

Of course, it’s not just snacks that we sometimes need to take on the go, it’s our meals too. Unless you’re lucky enough to head home for lunch everyday or work from home, eating lunch away from your kitchen is often a necessity, and for many of us, breakfast and/or dinner can be too. To help you stay on track with  your keto journey, here are some of our favorite quick keto meals to take on the go.

Keto Breakfast on the Go Ideas  

Keto Breakfast Shakes

Shakes and smoothies are often full of veggies and fruits, and while they certainly pack a nutritional punch they can give keto dieters reason to pause. What shakes are suitable for a Keto diet? Here are a few of our keto breakfast on the go shake and smoothie ideas! Check out the smoothie section of this keto breakfast article for building your own smoothie ideas! 

Keto Spinach and Blackberry Shake  

This Keto Spinach and Blackberry Shake recipe is simple, easy to throw together, and is a great shake to start with if you want to learn about the building blocks of a great keto shake. You can get a whole cup of blackberries into your shake with this recipe and the whole thing only nets 7.25g carbs.

Keto Protein Shake

Protein shakes make a great keto breakfast provided you pick a low carb powder that doesn’t have any additional sugar and other additives. Choose one that is unsweetened  and add your own flavorings like cocoa powder, cinnamon, vanilla extract, berries, nut butter, and an unsweetened plant-based milk to make a delicious breakfast shake without added or hidden sugars. You can also find protein powders and ready to drink options that use keto friendly sweeteners.

Strawberry Vanilla Keto Shake

Want something that will satisfy your sweet tooth? This Strawberry Vanilla Keto Shake makes a great breakfast shake with just 7g net carbs, and you can easily swap out their strawberry-flavored protein powder for your powder of choice and still have a delicious shake.

Keto Chocolate Peanut Butter Smoothie  

If you love keto you may  also love (or have come to love) natural peanut butter, and this Chocolate Peanut Butter Smoothie is an easy way to use it in your breakfast. It’s super quick to make and doesn’t require any strange ingredients, so you can probably go make it right now if you want to!

Keto Cinnamon Almond Butter Breakfast Shake

This shake sounds delicious and quite honestly looks like a dessert. Who doesn’t love dessert for breakfast? Ready in just 2 minutes, this Cinnamon Almond Butter Shake has just 6g net carbs, so it’s one of the best keto shakes on this list.

Simple Keto Chocolate Shake

You can’t go wrong with a chocolate shake – unless it’s not keto-friendly, of course! This one, however, absolutely is. This Keto Chocolate Shake contains just 5 ingredients you probably already have in your cupboards and just 6g net carbs. Just make sure you make it the night before, as it needs to chill for 30 – 60 minutes.

Keto Breakfast Muffins  

Not everyone likes to drink their breakfast – so keto breakfast muffins are a great way to go if you want to batch make your muffins on Sunday night and unfreeze one overnight ready to grab on your way out the door each morning throughout the week. Here are a few of our favorite keto breakfast muffins:

Keto Egg Cups

When it comes to Keto, eggs are always a winner – so these Keto Egg Cups are ideal. Eat them cold on your way out the door or microwave and eat warm. This recipe is a great mix of italina sausage, mushrooms, and cheedar cheese! Feel free to add whatever ingredients you have to hand – jalapenos, broccoli, ham, peppers – whatever makes your morning happy!

6-Ingredient Keto Muffins

These 6-Ingredient Keto Muffins are made on a base of almond flour with a few other easy ingredients mixed in to create a delicious breakfast muffin that looks and tastes a little too good to be true. Fortunately, they’re not, and they actually contain just 1g net carbs. Awesome!

Low Carb Blueberry Muffins  

Blueberry muffins are delicious, but are typically not keto-friendly. These Blueberry Keto Muffins, however, absolutely are. Even full of blueberries, these muffins net just 3g of carbs each.

Keto Lunch on the Go Ideas

Eating lunch on the go isn’t always easy when you’re following keto, and it can feel almost impossible if you don’t spend some time preparing. We’ll cover some of our most common keto lunch on the go questions, then we’ll dive headfirst into some delicious keto lunch on the go ideas.

What Kinds of Salads Can You Eat on Keto?

Salads are a great lunch choice on keto, provided you make your own or avoid any off-the-shelf salads that contain carbs like pasta, couscous, or sweet dressings. If you’re buying a salad at the store rather than making one at home, head into the vegetable aisle and grab a salad without any dressing there. Then, go to the cold cuts, get some pre-cut chicken, salmon, or whatever protein you fancy, and finally choose a bottled dressing that’s low carb (keep reading for some good options….). Keep a dressing  in the fridge at work or take it home with you later, it is also keto friendly to drizzle a little olive oil, vinegar or lemon juice, and sprinkle with salt and pepper if you so choose. 

When it comes to eating salad on keto, it all depends on what you add to your base of salad leaves, rather than the leaves themselves. Get creative; add cheese, chopped hard-boiled eggs, tuna, pastrami – whatever you fancy.

What Salad Dressings are Keto?  

The best dressings are ones you make at home, and this is especially true if you like rich dressings like Ranch and Caesar. If you’re looking for store-bought, some of the best keto dressings are:

  • Primal Kitchen Greek Dressing (less than 1g net carbs per serving)
  • Primal Kitchen Ranch Dressing (2g net carbs per serving)
  • Primal Kitchen Green Goddess Dressing (less than 1g net carbs per serving)
  • Tessemae’s Organic Creamy Caesar Dressing (1g net carbs per serving)
  • Tessemae’s Organic Lemon Garlic Dressing (0g net carbs per serving)
Can I Eat Tomatoes on Keto?

Yes, you can, but just like any other fruit (yes, they’re fruit!) you should keep an eye on how much you’re eating. Most tomatoes have 2g net carbs per ½ cup, so you can easily add them to your recipes without too much worry. Just be careful if you’re buying canned as sugar is sometimes added to the water they’re in, and added sugar is  a definite keto no-go.

Keto Lunch on the Go Ideas

  • Asparagus Wrapped in Bacon with Hard-boiled Eggs – or over a salad, depending on how “on the go” you really are, as you can eat the asparagus and bacon walking around if you have to!
  • Brocolli Cheddar Frittata – wrap a slice or two in plastic wrap and place in your lunchbox for later. Plus, you can swap out the ingredients for any other keto-friendly ingredients you love to mix it up each week.
  • Simple Keto Salad – use the ideas in the salad section above to throw together a different salad every day of the week – even if you didn’t prep it at home.
  • Last Night’s Leftovers – If you happen to have an  extra serving of whatever you had for your keto friendly dinner the night before,  bring it with you in your lunchbox and simply reheat or eat cold – it’s the laziest and easiest way to a keto-friendly lunch!
  • Sliced Meatloaf – serve with salad, avocado, or any other veggies that tickle  your fancy. Alternatively, wrap slices in a lettuce leaf, add some cheese and you have a very simple (but delicious) wrap!

Keto Food on the Go

Of course, not everything keto-friendly has to be made from scratch with a recipe, there are plenty of other foods you can take with you  to snack on or combine to eat as a main meal. Other keto-friendly foods (and drinks) are:

  • Tea/Coffee – add keto friendly sweetener and heavy cream if you like, but steer clear of the decadent carb-loaded creamers, no matter how tempting they are.
  • Hard-boiled Eggs – Sprinkle with salt and pepper or other spices to make them more interesting
  • String Cheese – string cheese certainly isn’t just for kids (though you may feel like one while you eat it!)
  • Peanuts (and Other Nuts) – go for plain or lightly salted, stay away from honey roasted or other fancy flavors that often have added sugars
  • Beef Jerky and Other Dried Meats – these are often the only keto-friendly snack you’ll find on a road trip, but do beware of carb content as some have added sugars
  • Sunflower Seeds (and Other Seeds) – if you like seeds they’re a great thing to carry in your bag for hunger pangs while you’re out and about

Keto Fast Food Snacks

Okay, let’s wade into dangerous territory and talk about the sometimes wonderful and potentially scary world of fast food. Is it a complete no-go when you’re on keto? No, it’s not. But you do need to be careful and ideally you’ll only grab it in an emergency. If you’re looking for things you can find and eat quickly in your own home or at the store, many of the ideas in the sections above are great grab-and-go options. (Hint: keep our HighKey snacks in your pantry for just such an occasion!)

If you need to go through a drive-thru or just need to stop and eat something warm and filling immediately , here are the best keto-friendly fast food options:

What’s Keto at Subway?

At Subway you can turn any sub into a salad which instantly eliminates all the carbs the bread would have contributed. Then choose a light dressing (ask them to take it real easy or put it on the side) or just a little olive oil and vinegar, and play it safe with toppings like cheese, olives, spinach, pickles, and a few tomatoes. Tuna will be your best choice, but chicken, beef, and other cold cuts are good protein options as well.

What’s Keto at Chipotle?

At Chipotle choose a salad or burrito bowl. Start with a base of lettuce, pick whichever meat you like best, add salsa, sour cream, cheese, and guacamole. Steer away form rice, chips, beans, or tortillas to stay keto. 

What’s Keto at McDonald’s?

Your best choice at McDonald’s is their salad. Don’t be tempted by all the burgers and fries; they’re trying to lead you down the path to disaster. Instead, choose a salad but avoid the heavy dressings and croutons. Another, uh… less glamorous possibility is to order a cheeseburger or two without the bun and sauce, with extra lettuce you can use as a bun!  

McDonald’s breakfast sandwiches  can also be made keto friendly if you get rid of the biscuit or English muffin; the McMuffins and the Sausage Biscuits are actually pretty okay if you do this – though be sure to  grab some napkins!

What’s Keto at Burger King?

Like McDonald’s, at Burger King you can opt for a salad or order a bunless burger or go for the grilled chicken sandwich without the bun.. If anyone looks at you like you’re crazy, do you really care? You’ll be in and out of there in five minutes!  

What’s Keto at Wendy’s?

Wendy’s, like the others above, has plenty of burgers or grilled chicken options available, so remove the buns and sugary condiments and you’ll be okay. Stick to the Baconator, Double Stack, or another cheeseburger, or opt for their Chicken Cobb Salad. You can even eat their small Caesar Salad, as long as you remove the croutons – which is a good option if you order it with a burger (no bun!) on the side.

What’s Keto at Arby’s?

Arby’s is a good choice if you’re in a pinch and looking for a high protein, low carb meal. As with McDonald’s and Burger King, order a sandwich or slider and ditch the bun, onion strings, and peppers.  

Arby’s salads are a good choice, and their dressings aren’t bad, either. Choose from Buttermilk Ranch, Light Italian, or Balsamic Vinaigrette for around 2-4g carbs, and you’ll end up with a meal that’s keto-friendly and tastes pretty good, too.

What’s Keto at Taco Bell?

If you can avoid Taco Bell, do, but it is possible to customize your order. Try a taco salad in a bowl with no beans, no rice, no tortilla strips and have them load it up with  lettuce, chicken, and guacamole.

What’s Keto at KFC?

Again, if you can avoid KFC and go somewhere else, do, because fried chicken doesn’t exactly lend itself to the keto way of life. However, if you choose some of their grilled chicken options you’ll be okay, but I’m afraid your only side option is green beans.

Staying Keto on the Go

As you can see, it is possible to stick to your keto diet even in the most dire  of circumstances, and there are lots of delicious and healthy options for the rest of the time. Fortunately for you, there are now many brands (like HighKey!) who make snacking and eating a keto diet much easier than it was just a few years ago. Make sure you stock up on keto snacks and always have a bag of nuts or HighKey cookies on hand for when the snack attack hits!

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