Finding healthy snacks while traveling can be tricky, but the right choices can keep your energy up and cravings at bay.
Here are some nutritionist-approved snacks to pack before you hit the road.
Rice cakes with nut butter
Rice cakes are light, crispy, and make the perfect base for nut or seed butter.
This combo provides fiber, vitamin E, magnesium, and healthy fats that keep your blood sugar stable and your energy steady during long trips.
Also read: Stop Blood Sugar Spikes: Simple Things to do After Dinner
Bring single-serve nut butter packets for easy packing.
Chia seed mix
Make a dry chia seed mix with chia seeds, cinnamon, coconut flakes, and protein powder.
When you’re hungry, just add water or milk and stir for a filling pudding.
Chia seeds are packed with fiber, plant-based omega-3s, and minerals that help you stay satisfied on the go.
Also read: 10 Snacks that Actually Make You Happier
Dried fruit
Dried fruit is a sweet, portable snack full of fiber, vitamins, and antioxidants.
Choose unsweetened varieties like dried mango, raisins, figs, or apples for a natural energy boost. Want extra crunch? Try freeze-dried fruit instead.
Protein bars
Protein bars are easy to pack and hold up well in any bag. Just check the label - some store-bought bars contain as much sugar as candy.
Look for bars where the total sugar is less than the combined amount of protein and fiber to avoid a sugar crash while traveling.
Also read: Should You Start Your Day With Tea or Coffee? Experts Have the Answer
Beet chips with jerky
Beet chips and jerky make a savory, no-prep combo that’s perfect for flights or long drives.
Beet chips contain natural nitrates that can help support circulation and fight travel fatigue, while jerky offers protein to keep you full and focused.
Nuts
Nuts like almonds, cashews, or peanuts are durable and easy to stash in your bag.
They’re loaded with unsaturated fats and protein for long-lasting energy and satiety. Eat them alone or mix with dried fruit for a balanced snack you can enjoy anywhere.
Also read: 10 Ticks You Need to Know - and the Diseases They Secretly Carry
Bananas
Bananas come in their own natural packaging, need zero prep, and are easy to toss in any bag.
They’re full of fiber to keep you full and potassium to help maintain fluid balance and muscle function while traveling.
Homemade trail mix
Homemade trail mix is equal parts satisfying and portable. Combine nuts, seeds, dried fruit, and dark chocolate for healthy fats, fiber, and antioxidants.
Making your own means you control what goes in and no hidden sugars or additives.
Also read: Say Goodbye to Constipation: Foods that Keep You Regular
Yogurt with fruit cup
Yogurt paired with fresh fruit offers protein, fiber, and vitamins in a convenient combo.
It’s a low-prep, tasty snack you can often find at airports and gas stations. If packing it yourself, bring a cooler bag and ice pack to keep it fresh.
Hard-boiled eggs
Hard-boiled eggs are packed with protein and healthy fats that keep you fuller longer.
They’re also rich in choline and B vitamins, which help with metabolism and brain health.
Pair with crunchy veggies for added fiber, and add a sprinkle of seasoning for extra flavor.
This article is based on information from Real Simple.