Whether you’re tripping the road, flying, or riding a train, a proper travel snack can help you get uplifted and get on track.
I always bring snacks when I’m traveling. It’s a few hours, a day trip or a long journey. This way I can avoid feeling hangovers, or bypassing gas station chatter and fast food.
Of course, we all realize that sometimes we are not ready. But with a little planning, you can maintain good nutrition and easily fuel your summer adventures.
Here’s a compilation of nutritionist’s favorite travel snacks, focusing on essentials such as protein, fiber, flavor, and convenience.
Please read my favorites along with input from others myfitnessspal Nutritionist. No matter where your summer trip takes you, we will provide you with professional tips for fun and satisfying snacks.
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Tips for smarter travel snacks
There are several strategies to level up your travel snack game before you reach the best snacks for your trip.
- Protein and Fiber Pair For enduring energy and satisfaction. For example, low-fat cheese with nut butter or seeds apples, or a handful of berries.
- The part before you go. Measure the snacks to measure, divide them into containers and bags, and munch heartlessly.
- Choose shelf stable food To avoid worry about melting, spills, or food safety. Dried fruit, nuts and seed-based crackers are your friends.
- Bring a small ice cooler If you want to pack rot-prone snacks like yogurt, eggs, hummus or guacamole cups.
- Don’t forget to stay hydrated. Consider bottled water and including water-rich foods (such as grapes and celery) for extra hydration over long distances.
- Track the snacks myfitnessspal. You can get back on track as you pre-log your go-to travel snacks for your trip (even when you don’t remember exactly what you ate). Make it easy with voice logging or meal scans!
10 Best On-Out Travel Snacks
1. Mejor filling
If you often crave sweets while traveling, stuffed animals dates are one of my number one recommendations.
This snack is made as follows:
- Mejor’s date
- Nuts or Seed Butter
- Chopped walnuts or pistachios
- Cinnamon tips
They taste like mini desserts, but are made with whole food ingredients sturdy enough to throw bags for snacks later.
Thanks to nuts and seeds, they are a good source of fiber, healthy fats and plant-based proteins that help to satisfy you (1). They also naturally suppress my sweet cravings. No sugar is required.
Pro tips: Prepare the batch before preparing it and store in a leak-proof, reusable glass container or eco-friendly wrap. Sprinkle with sea salt or unsweetened coconut flakes for an extra burst of flavor.
2. Seed Crackers and Guac Cups
Quac and tip had a day. To satisfy the nutritious combos while traveling, I love eating guac with seed crackers!
This snack includes:
- Seed-based crackers
- Single Serving Guacamole Cup
This crunchy, creamy pairing is delicious in its own right. However, I like to balance it with salty and sweet so I eat this snack on the fruit side too. One great option is a handful of grapes for natural sweetness.
Avocados are rich in healthy fats and fiber, which helps you stay satisfied in between meals. Their hypoglycemic index may support stable blood glucose and energy levels during travel (4).
Pro tips: Place the guac cups and grapes in a small cooler with ice. To cut down any single-use plastic, pack homemade guacamole (or sliced avocado) into a small glass bottle. On hot days, freeze grapes (or fruit of your choice) and cause even colder factors!
3. Vegetarian protein bottom
For a simple protein-packed travel snack, I like to pack my own adult lunchbox.
Here’s my simple vegetarian combo:
- Hardened egg 2
- Low Fat String Cheese
- blueberry
- Sugar snap peas
This protein forward snack is easy to prepare (put everything in your lunch box and throw it!) and comes with a bold mix of colors and flavors that won’t disappoint you.
It’s also well-balanced and makes you feel great while traveling! Eggs and low-fat cheese provide saturated protein, while blueberry and sugar snap peas add fiber and antioxidants (5, 6, 7, 8).
Pro tips: To keep everything fresh and chilled, use an insulated bag with ice. For extra protein and fuel on a long trip, try adding roasted chickpeas or vegetarian protein bars.
4. “Log Ant”
If you’re like me, you’re grateful for the simple, nostalgic and balanced snacks perfect for living on the go. One of my favorites? Classic “anits on the logs.”
This snack includes:
- Celerystick
- Peanuts or Seed Butter
- Raisins
This fun snack is the perfect balance of refreshing crunch, creamy richness and a touch of sweetness.
It’s hydration (mostly water) and offers a great combination of protein, healthy fats and carbohydrates (9, 10).
Pro tips: Pack the celery, nut butter and raisins individually until ready to assemble (and don’t forget to use the knife). Alternatively, cap each “log” with a second celery stick and stuff it tightly to avoid confusion.
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5. Hummus cup with crackers and carrots
Can’t you decide to stuff crackers and vegetables in a hammer? I have both!
Joanna Greg, Lord, suggests this simple combo.
- Chickpea hummus
- Whole grain crackers
- Baby carrots
Hummus is prone to rot and should not be left unfrozen for more than two hours. But it “can be eaten at room temperature,” she explains (11). This makes it convenient for short trips.
Plus, “hummus is a stuffing and nutritious snack,” she says.
Pro tips:Greg recommends picking up a single surging hummus container for easy travel. Mix the vegetables together (try the cucumbers, pepper strips) and make them interesting. And make sure you choose whole grain or seed-based crackers rather than refined grains for the extra fiber (12).
About the experts
Kelsey Costa, MS, RDN He is a registered dietitian and author who provides impactful nutrition consulting services for major health brands. She is an influential figure in nutrition science communications and promotes global public health and nutrition education.
Joanna Greg, MS, RD I am the food data curator for MyFitnessPal. She received her master’s degree from the University of Nebraska. Her focus is to help people find the right balance of food, fitness and healthy lives to reach their optimal health.
Dennis Hernandez, Lord, I am the food data curator for MyFitnessPal. Dennis earned her Masters in Nutrition from the Texas Women’s University. Her focus areas include weight management for adults and children, nutrition for women, and chronic disease management.
6. Yogurt bottle layer
On busy mornings before going out on the road, Greg recommends a protein-rich combo that’s easy to make.
This packable snack includes:
- Greek yogurt
- Pistachio with shell
- Berry
Simply place nuts and berries in a sealable container on top of yogurt and stack them and you’re ready!
“If you’re driving and have a cooler, it would be nice to have these when you stop for the gas,” she explains.
Or, “When I’m flying, I throw one into my bag (don’t forget to spoon). It’s not always 100% cooled, but it’s still good to eat within a few hours (11). ”
However, if you are in carry-on bags in the US, make sure it is below 3.4 ounces and be prepared to separate it from the carry-on bag of your X-ray machine (13).
This snack is not only easy to grab, but also has protein packs and stuffing. In fact, Greek yogurt has up to 20 grams per serving, and nuts add extra maintenance, says Greg.14, 15).
Pro tips: If you are traveling through the light, Greg suggests moving the yogurt forward in a small disposable food container, like an empty cottage cheese container. And for the healthiest options, look for Greek yogurt with high protein, low sugar (or sweetened with stevia), she says.
7. Peanut Butter Banana Roll Up
Looking for another classic and easy to pack snack that you often travel with? One of Greg’s favorites is peanut butter and banana wrap.
This simple, shelves stable snack includes:
- Peanut Butter
- banana
- Whole Grain Tortilla
“These are great because they don’t require refrigeration and are very filling on the day of travel,” she explains.
Greg adds that they are nutritious too, providing about 5 grams of fiber, 13 grams of healthy fat, and 11 grams of protein for long-term energy (16). “It’s pretty great for snacks,” she points out.
Pro tips: Greg says, “Use whole grain tortillas to further increase your fiber and nutrients.”
Make it in advance and wrap it in beeswax wrap or parchment paper to get a lightweight grab-and-go option.
8. Apple slices with loaded peanut butter
If you’re looking for more fiber while traveling, I swear with slices of apples in Dennis Hernandez, MS, RD, LD, “loaded” peanut butter.
This flavorful snack includes:
- Sliced apples
- Peanut Butter
- Chia seeds
- Hemp seeds
“I love slices of apples along with peanut butter because it’s a expensive fiber snack,” Hernandez says.
“Experience digestive issues while traveling and maintaining your fiber intake can help alleviate possible constipation,” she explains (17).
Take your peanut butter game to the next level by adding other foods that increase protein and fiber content, she says. “A single apple with two tablespoons of peanut butter contains about 5-10 grams of fiber.”
To make the loaded peanut butter, she suggests splitting a small container of peanut butter and adding chia seeds and hemp seeds. Next, sit for at least 30 minutes so that the chia seeds will plump before you go grabbing!
Pro tips: Make sure the apple slices and “loaded” peanut butter are “loaded” in separate small containers to avoid confusion, Hernandez says. You can also bring a small spoon or knife with you to easily spread it out.
9. Protein Cereal Snack Mix
Last but not least, Hernandez recommends a high protein customizable mix that is perfect for snacking on the go.
This packable snack includes:
- High protein grains (such as Catalina crunch)
- Freeze-dried fruit
- Sunflower seeds and nuts
She loves this snack. Because it is completely customizable, shelf stable and satisfying.
It is also perfect for people with allergies or simply crave diversity. She explains that you can mix and match serials and add-ins to your preferences and personal needs.
Additionally, Hernandez says, “If you choose seeds like flax or chia, it’s a good source of protein, fiber and healthy fats.18). ”
Pro tips: “I mix homemade cereals into small containers or snack-sized bags and take them with me when I travel,” suggests Hernandez. The shelves are stable, making them great for quick bites during transport and as snacks on planes and roads.
Make healthy snacks a habit this summer
Planning ahead, travel snacks can be more than just filler food with a high calorie density.
Choosing the right options, such as fiber-rich fruits and high-protein snacks, will help you burn your body, do your best and keep your wellness goals on track, even when your travel plans are unpredictable.
If you want to concentrate nutrition, myfitnessspal app. It helps you to log travel snacks in advance, discover new recipes, or stick to your goals, regardless of where you go on your journey.
With such ideas, it is easy, satisfying and tasty to continue nourishing while you’re out. Happy trip!
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