Cruises are famous for indulgence, endless buffets, bottomless desserts, and cocktails at every turn. But what if you’re living that low-carb life and still want to enjoy your holiday without falling completely off track? Can you do keto on a cruise? Yes!

You might not know this, but I usually follow a keto diet – especially in the run-up to a cruise. And while I’ve definitely had moments of indulgence onboard, I’ve also tried sticking to keto while cruising… and honestly? It can be easier than you’d think.

Firstly, what is the keto / low-carb diet?

The ketogenic (keto) diet is a low-carb, high-fat way of eating designed to put your body into a state of ketosis, where it burns fat for fuel instead of carbohydrates. That means cutting way back on sugar, bread, pasta, and starchy vegetables, and focusing instead on protein, healthy fats (like avocado, olive oil, and nuts), and non-starchy vegetables. Many people follow keto for weight loss, blood sugar control, or simply to feel more energised and clear-headed. It’s not just a trend – it’s a lifestyle for millions of people, even on holiday.

Keto cruise! Stick to the buffet: Your customisable haven

The buffet is your best friend on keto. You can build your own plate without worrying about hidden carbs or sauces.

Go for:

• Eggs (boiled, scrambled, or made-to-order omelettes)
• Bacon, sausage (check if sugar-free), ham
• Cheese and deli meats
• Grilled chicken, fish, or beef
• Salad bar (olive oil + vinegar = keto-friendly dressing)
• Non-starchy veg: spinach, courgette, broccoli, cauliflower, mushrooms
• Nuts, seeds, pickles, olives

DIY meal ideas:

• Salads (i know, boring)
• Lettuce chicken wraps (think your traditional wraps, but using lettuce instead)
• Lettuce burgers (same as above, basically swap any kind of bread with lettuce)

🚫 Avoid: Breaded meats, casseroles with creamy sauces (often flour-based), sweet dressings, fruit juices.

Main Dining Room: The upscale keto option

This is where the staff really shine. Talk to your server on night one, and they’ll often have the chef customise your meals throughout the cruise.

What to ask for:

• “No sauce or starch, please” (they could sub in extra veg instead of rice or potatoes)
• Double meat or fish portions
• Bunless burgers or lettuce wraps
• Cheese plates instead of dessert

Don’t be afraid to get lots and lots of starters or side dishes in place of a main dish. Usually, starters tend to be a bit lighter on the carbs, so use that to your advantage.

Below are a few meals I had onboard my Costa Smeralda cruise that were keto-friendly.

🧁 What about desserts and treats?

Let’s be honest, this is where it gets tricky. Cruise ships aren’t keto bakeries (yet). But here are a few workarounds:

• Ask for a cheese plate or berries with cream
• Pack your own keto chocolate or protein bars
• Bring liquid stevia or sweetener if you plan to DIY a dessert or coffee

🧳 What to pack for keto success

• Electrolytes or salt packets (cruise food can be low-sodium)
• MCT oil or powder
• Keto snacks (nuts, jerky, cheese crisps, collagen bars)
• Ketone test strips, if you track your levels
• Sugar-free gum or mints

Top tip: Bring your own sauces onboard! Especially if you’re someone who buys from a keto-friendly supermarket. This could really amplify sometimes boring DIY dishes.

Can I drink alcohol on the keto diet?

Technically, yes. You can have alcohol on the keto diet, but you’ll need to be strategic with the type of beverages. Alcoholic drinks can be quite calorie dense, so you’re gonna want to reduce the amount, and you might need to skip the drinks package…

• Avoid cocktails
• Sticky to clear liquors (vodka, gin)
• Stick to sugar-free sodas

See, it can be easier than you think!

Cruising doesn’t have to be a cheat week, unless you want it to be. With a little planning and a few polite requests, you can enjoy all the fun of cruising while staying keto. And honestly? You might feel way better doing it. No sugar crashes, no bloating, and no food hangovers on disembarkation day.

So go ahead: book the cruise, pack your keto snacks, and sail into your low-carb adventure with confidence.