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.
- 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.
- 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!
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
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 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 and fiber work together to create a powerful, hunger fighting duo. Look for about 5-10 grams of protein for your ideal snack.
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.
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!
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.
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.
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.
Build your own simple and filling snack mix by combining some pre-popped popcorn, dried fruit, and nuts for a protein and fiber boost.
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.
Edamame is a soybean that is rich in protein, fiber, and complex carbohydrates. These freeze-dried snacks are crunchy, salty, and perfect for travel.
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.
Don’t forget the drinks! Quench your thirst with a flavorful, fruity drink like these Spindrift Seltzers that are flavored with real fruit.
Disclaimer: This information is educational only and not providing healthcare recommendations. Please see a healthcare provider.
