10 Tasty Travel Snacks To Keep You On The Right Track

by Emily Harland, RDN, CSO, LDN

Last Updated: September 16, 2020

Available food options on the road, in the airport, or in flight can be hard to predict. When hunger strikes mid-road trip or flight, it is important to be prepared with some nutrient rich, filling, and healthy snack options so that you get to your destination feeling energized and ready-to-go. A balanced travel snack ideally consists of a combination of 3 things:
  • Carbohydrates
    Carbohydrates are fuel for your brain and provide energy for the next few hours without crashing. Look for a snack that contains about 15-30 carbohydrates to keep you feeling fresh.
  • Fiber
    Fiber helps to keep blood sugar levels stable and fills you up so that you aren’t left hungry 30 minutes into your travels. Look for at least 2-4 grams of fiber when choosing a snack.
  • Protein
    Protein and fiber work together to create a powerful, hunger fighting duo. Look for about 5-10 grams of protein for your ideal snack.

Wondering which road trip snacks stack up? Here are some of our favorite healthy travel snack companions.
  1. Dried fruit and nuts
    The perfect combination of carbohydrates, protein, fiber, and healthy fat, this power duo provides lasting energy. We recommend choosing unsweetened dried fruit, like these Simple Truth Freeze-Dried Cinnamon Apples (they are naturally sweet!) with an easy-to-pack option like these Simple Truth Roasted & Salted No Shell Pistachios.
  2. String cheese
    String cheese is a perfectly portable protein option that also gives you a calcium boost. Make it even more energizing by pairing with a piece of fresh fruit!
  3. Nut butter packs
    Nuts are a great source of protein and fiber, and this still holds true when blended into nut butter. Try choosing a variety with no added sugar. We love these packable Rx Bar Vanilla Almond Butter packs that have an extra boost of protein from egg whites and are sweetened naturally from the natural sugars in dates.
  4. Roasted chickpeas
    These crunchy chickpeas boast an impressive nutritional profile (hey protein and fiber!) while giving you that satisfying crunch. Try these travel friendly Biena packs for something easy and healthy on the go.
  5. Hummus
    Chickpeas also create a satisfying hummus dip. We love these single-serve hummus packs for travel paired with your favorite raw vegetables or whole grain crackers.
  6. DIY snack mix
    Build your own simple and filling snack mix by combining some pre-popped popcorn, dried fruit, and nuts for a protein and fiber boost.
  7. Protein and granola bars
    Bars are some of the most convenient and portable travel snacks. Be mindful about choosing one that is low in added sugar and high in protein and fiber like these Rx Bars, KIND bars, or Aloha Bars.
  8. Roasted edamame snacks
    Edamame is a soybean that is rich in protein, fiber, and complex carbohydrates. These freeze-dried snacks are crunchy, salty, and perfect for travel.
  9. Single-serve Greek yogurt
    If you have a cooler handy, Greek yogurt is a satisfying choice that can keep you full for hours. We love these Chobani Less Sugar single-serve options.
  10. Seltzer water
    Don’t forget the drinks! Quench your thirst with a flavorful, fruity drink like these Spindrift Seltzers that are flavored with real fruit.

The next time you are working on that packing list, don’t forget nutrient rich snacks to sustain you, no matter the destination or mode of travel.

Disclaimer: This information is educational only and not providing healthcare recommendations. Please see a healthcare provider.

Emily Harland, RDN, CSO, LDN

Emily Harland, RDN, CSO, LDN

Emily is a passionate clinical dietitian who strives to make nutrition changes sustainable while improving peoples’ relationship with food. She makes every effort to get to know each one of her clients on a personal level to ensure whole-person care. Emily is specialized in nutrition for oncology and cancer prevention/treatment. She has expertise from diabetes and heart health to hormonal health and fertility issues. Emily is an avid indoor cyclist and loves spending time in the kitchen cooking up nutritious and energizing meals.