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Keto Camping 101: How to Stay in Ketosis in the Wild

Published June 20, 2019
Elisa Silva

Written By: Elisa Silva

Elisa has over 10 years of experience in recipe writing and has written multiple cookbooks over the last year

<script type="application/ld+json"> { "@type":"BlogPosting", "headline":"Keto Camping 101: How to Stay in Ketosis in the Wild", "datePublished":"June 20, 2019", "description":"Can you stay on a keto diet while camping? Definitely! Here are our favorite tips and recipes for staying in ketosis in the wild.", "image": "" }, } ] } </script> <article> <div> <ul> <li><a href="#section1">Planning for Keto Camping</a></li> <li><a href="#section2">Keto Foods for Day Hikes</a></li> <li><a href="#section3">Our Top 10 Keto Camping Recipes</a></li> <li><a href="#section4">Keto Camping Final Thoughts</a></li> </ul> </div> <section> <p align="justify">Camping is a great family tradition, especially in the summer when the kids are off from school. Doesn’t it sound wonderful to spend a few days unplugged in the wilderness? But, for many people “camping” is also synonymous with eating foods like s’mores, hot dogs, and high-carb snack foods. A lot of camping foods are not keto approved. </p> <p align="justify">You have been doing so well with eating keto for awhile now, you would hate to blow it on this trip. Can you make camping work while sticking with your plan? The answer is: Yes! There are so many camping-friendly foods that are also keto-approved. It will just take a little bit of planning ahead, but you CAN enjoy camping while on keto.</p> <script type="application/ld+json"> { "@context": "", "@type": "VideoObject", "name": "Keto Camping (Keto s'mores and other keto camping food)", "contentUrl": "", "duration": "6:11", "thumbnailUrl": "", "uploadDate": "Jun 28, 2019", "description": "" } </script> <div class="embed-responsive embed-responsive-16by9 w-md-75 my-5 mx-auto"> <iframe width="560" height="315" src="" frameborder="0" allow="accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture" allowfullscreen></iframe> </div> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section1"> <h2>Planning for Keto Camping</h2> <p align="justify">Before you go camping, you need to create a plan for what you will eat and what equipment you will have to bring to prepare and store the food you will need. First, think about what kind of camping you will be doing. Here are a few questions to ask as you prepare:</p> <ul> <li>Will you be primarily camping out of your car? </li> <li>Will you have access to an RV? </li> <li>Does the campsite have running water? </li> <li>How much space will you have for food? </li> <li>Will you have a grill or other cooking method available?</li> <li>Will you need to carry your food for long-distances or will you be close to a source most of the time? </li> <li>What will the weather be like? Will you need extra water or electrolytes?</li> <li>What types of activities do you plan on participating in? Do you need to bring food with you during those adventures?</li> </ul> <p align="justify">There is a lot of equipment you might consider bringing to make food prep a little easier, depending on the type of camping you will be doing. A few items you might want to bring:</p> <ul> <li>Cooler or other storage to keep food at the right temperature</li> <li>One or two medium-sized pots for cooking</li> <li>A skillet</li> <li>A hot plate or camping stove</li> <li>Utensils to cook and eat with</li> <li>A reusable water bottle</li> <li>Extra water for washing, if not available at campsite</li> <li>Containers for food storage</li> <li>Lighter or fire starter</li> <li>Meat thermometer</li> <li>Cutting board</li> <li>Sharp knife</li> <li>Aluminum foil</li> <li>Ziplock bags</li> </ul> <p align="justify">The number and type of items you’ll need will obviously depend upon what is provided at the campsite, so do your research ahead of time. When a wide variety of food isn’t readily available, preparation is key.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section2"> <h2>Keto Foods for Day Hikes</h2> <p align="justify">One of the best parts of camping is that you can get in a lot of exercise without it even feeling like exercise. You can spend time enjoying the views, spotting wildlife, or hopping in the creek for a swim, all while burning lots of calories. It is definitely more fun than working out inside a gym!</p> <p align="justify">But, you don’t want to be left hungry, especially if you are away from your campsite. You will need to bring some keto-approved food with you to help you stay well-fueled and hydrated. Be sure to pack more than enough calories to support your body during the hike.</p> <picture class="lazy-load"> <source data-srcset="" type="image/webp"> <source data-srcset="" type="image/jp2"> <source data-srcset=""> <img src="" class="img-fluid" alt="pocket-knife-and-sausage-outside-0187"> </picture> <p align="justify">A few of our favorite keto-approved hiking <a target="_blank" href="" rel="noreferrer">snacks</a> include:</p> <ul> <li>Nuts</li> <li>Individually packaged nut butters</li> <li>Low carb protein bars</li> <li>Beef jerky</li> <li>Beef sticks</li> <li>Hard cheese</li> <li>Freeze-dried cheese snacks</li> <li>Canned sardines</li> <li>MCT powder </li> <li>Coconut oil packets</li> <li>Avocado</li> <li>Pork rinds</li> <li>Individually packaged olives</li> <li>Low-carb dark chocolate (check temperatures of your destination to avoid a melted mess)</li> <li>Electrolyte tabs for water</li> </ul> <p align="justify">The really great thing about the keto lifestyle is that once you have been on it for a while and have become fat adapted, you don’t really need as much food to fuel your body. Your body is able to tap into the fat stores you have for additional fuel.</p> <p align="justify">If you are <a target="_blank" href="" rel="noreferrer">new to keto</a> and are still struggling with transitioning, you may need to bring more food to support the metabolism shift. This will be particularly important if you plan on doing a lot of hiking or other physical activity. You don’t want to be stuck in the woods without enough food and have a major blood sugar crash.</p> <p align="justify">Also, if you are doing a lot of exercise in warm weather, you can become dehydrated quickly. Dehydration can lead to confusion, lightheadedness, and lack of energy. This can become very dangerous if you are out in the woods. Any time you are going for a hike, be sure to consistently replenish your <a target="_blank" href="" rel="noreferrer">electrolytes</a> and fluid. Electrolyte powders can be brought on your hike to help with this and/or you can simply add some lemon to your water. Use your common sense---if it is very hot, bring extra water with you. And always be sure to tell someone where you will be if you are hiking alone.</p> <picture class="lazy-load"> <source data-srcset="" type="image/webp"> <source data-srcset="" type="image/jp2"> <source data-srcset=""> <img src="" class="img-fluid" alt="group-of-young-friends-hiking-0187"> </picture> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section3"> <h2>Our Top 10 Keto Camping Recipes</h2> <p align="justify">One of the best things about camping is cooking by the campfire or grilling over an open flame. You can definitely still enjoy that and stick with your meal plan. Here are a few of our favorite keto camping recipes to help you get started in planning your meals:</p> <h3><a target="_blank" href="" rel="noreferrer">#1 30 Minute Hearty Keto Chili</a></h3> <p align="justify">You can make this delicious chili ahead of time and keep it cool for a hearty meal any time; it even tastes great cold. You can easily bring the ingredients and prepare it on a hot plate instead, since it only requires one pot to make. The ground beef and veggies make it a nutrient-dense food to satisfy your hunger after a long day of activity.</p> <h3># 2 Bunless Burgers</h3> <p align="justify">Who doesn’t love to grill while camping? There is definitely something about being in the wilderness and cooking over an open flame. If the campsite has a small grill you can easily make bunless burgers while you are there. Add a few yummy toppings, such as lettuce, tomatoes, different types of cheese, bacon, and pickles to make the meal complete.</p> <h3># 3 Grilled Steak</h3> <p align="justify">A delicious steak also tastes great on the grill. You can marinate it ahead of time with keto-approved marinades and seasonings, so it tastes delicious once you are ready to cook.</p> <h3>#4 Steak and Eggs</h3> <p align="justify">Any leftover steak can be used the next morning for a hearty breakfast of steak and eggs. You can dice up the steak and mix it into scrambled eggs. Or you can serve the steak and eggs separately if you prefer your eggs cooked in a different way. Add some cheese and salsa for a little extra flavor. A big breakfast will give you lots of energy to kick off a day of hiking or enjoying the outdoors.</p> <h3><a target="_blank" href="" rel="noreferrer">#5 Keto Pancakes</a></h3> <p align="justify">You can enjoy pancakes on keto. You can purchase a premade keto-friendly mix if that is easier to bring along while camping. Many of these mixes just require water to be added to make the pancakes, making it a super easy camping option. Or you can make your own pancake mix by using almond or coconut <a target="_blank" href="" rel="noreferrer">flour</a>, a sweetener of choice, and eggs.</p> <h3>#6 Sandwich Roll-ups</h3> <p align="justify">Sandwich roll-ups make for a quick lunch or snack on the go. Bring you favorite sliced cheese and deli meat and roll together. Try turkey, salami, or roast beef. Mix up the types of cheese as well for different flavor combinations. For extra fat and energy, add a dollop of cream cheese in the middle before rolling. You can even roll them around a pickle or a cucumber to add in an extra serving of veggies.</p> <h3><a target="_blank" href="" rel="noreferrer">#7 Cinnamon Trail Mix</a></h3> <p align="justify">Trail mix is easy to transport and is a great snack for hiking. Trail mix packs a lot of calories into a small space, so it doesn’t take up much room in a backpack. <br /> Many of the “premade” trail mixes you find at the store are loaded with carbohydrates such as dried fruits or chocolate chips, therefore they are not keto approved. <br /> We have created our own cinnamon trail mix that is keto-friendly. Our version is flavored with cinnamon, which is great for regulating blood sugar, and loaded with keto-friendly nuts to give you all day energy. </p> <h3><a target="_blank" href="" rel="noreferrer">#8 Peanut Butter Protein Balls</a></h3> <p align="justify">Protein balls are an easy to transport high protein snack that can be made ahead of time. We love using peanut butter as the base for this recipe, but you could use any nut butter you prefer. Keep these in your backpack in a small container or ziplock bag to pop whenever you are feeling hungry during a hike or other activity.</p> <h3><a target="_blank" href="" rel="noreferrer">#9 Butter Coffee</a></h3> <p align="justify">Butter coffee (sometimes called “bulletproof coffee”) is a keto staple that can easily be made while camping. The basic ingredients are coffee, MCT oil, and unsalted grass-fed butter. Butter coffee does taste better if it is blended, so you can use a small hand mixer to blend the ingredients together. The great thing about butter coffee is that it will give you all day energy to keep you moving through all your outdoor activities. You can even pack it in a thermos and bring it with you on a hike.</p> <h3><a target="_blank" href="" rel="noreferrer">#10 Keto S’mores</a></h3> <p align="justify">S’mores are a classic camping food and understandably you don’t want to miss out. You will have to make the sugar free graham crackers and marshmallows ahead of time before you go camping. But, they can definitely still be enjoyed!</p> <picture class="lazy-load"> <source data-srcset="" type="image/webp"> <source data-srcset="" type="image/jp2"> <source data-srcset=""> <img src="" class="img-fluid" alt="hands-holding-cup-of-tea-0187"> </picture> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section4"> <h2>Keto Camping Final Thoughts</h2> <p align="justify">You have your list of recipes and a <a target="_blank" href="" rel="noreferrer">meal plan</a> for the time you will spend camping and you are ready to go! A final thing to keep in mind: food safety. No one wants to get food poisoning while taking time off, especially because bathroom availability may be spotty.</p> <p align="justify">Many of the keto-friendly foods mentioned do need to be kept at the right temperature. Be sure to invest in a cooler and have enough ice on hand to keep meats, eggs, and any dairy products cool. Large blocks of ice tend to stay frozen for longer than the small ice pieces. </p> <p align="justify">Consider bringing two coolers, one for meat and dairy and one for <a target="_blank" href="" rel="noreferrer">vegetables</a> and other ready to eat items. This will reduce the risk of cross contamination if the meat or chicken leak. Pack meat in two bags to prevent it from leaking onto other foods.</p> <p align="justify">Crack your eggs ahead of time and put them in a sealable container. Carrying a bunch of whole eggs in a cooler where things can get jumbled around is a recipe for disaster. </p> <p align="justify">Be sure to cook food to the right temperature. A meat thermometer will help you make sure your meat is safe to eat. Steak should be cooked to an internal temperature of 145 degrees, ground meat to 160 degrees, and chicken to 165 degrees.<sup>1</sup></p> <p align="justify">With a little bit of thought and preparation, you can successfully stay on a keto diet while camping. And if you are planning any other type of trip, we have tons of resources and support on the <a target="_blank" href="" rel="noreferrer">Warrior Made blog</a> to help you stick with your diet and make your trip a success.</p> <h3>Resources</h3> <ol> <li><a target="_blank" href="" rel="nofollow noreferrer">Safe Minimum Cooking Temperatures</a></li> </ol> </section> </article>

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