Key Takeaways
Healthy travel snacks like nuts, protein bars, and hard-boiled eggs help maintain energy, reduce cravings, and keep you satisfied on the go.Pairing protein with fiber-rich foods—such as rice cakes with nut butter or chia seed pudding—can stabilize blood sugar and support steady energy during long trips.Portable options like dried fruit, bananas, and homemade trail mix are easy to pack, require minimal prep, and offer a nutrient boost with every bite.
Traveling can be a lot of fun, but let’s face it: Finding nutritious road trip snacks can be tricky. This is especially true when you’re short on time or traveling in remote areas, where your options may be limited. However, eating healthy snacks while traveling is super important, as it can support energy and fullness—and a better trip overall. For the best options, we asked registered dietitians to share their favorite healthy snacks to pack while traveling, whether you’re trekking by car, plane, or train.
Maddie Pasquariello, MS, RDN, is a registered dietitian nutritionist and founder of Nutrition With Maddie
Samantha Peterson, MS, RD, a registered dietitian and founder of Simply Wellness
Dru Rosales, MS, RD, a registered dietitian and owner of MindFuel Performance in Houston, Texas
Rice Cakes With Nut Butter
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If rice cakes aren’t already part of your snack stash, you might want to stock up before traveling. The crispy cakes are an excellent vehicle for other foods, including nut and seed butters. The combo is also portable and lightweight, making it a great option for longer trips, notes registered dietitian nutritionist Maddie Pasquariello, MS, RDN. “Nutritionally, rice cakes contain some fiber, while nut butters offer vitamin E, magnesium, and heart-healthy fats,” shares registered dietitian Samantha Peterson, MS, RD. Together, these nutrients slow digestion, stabilize energy, and promote steady blood sugar, which is helpful for long trips. Pro tip: “Bring nut or seed butter packets instead of the container to make it an easy carry-on snack option,” Peterson adds.
Chia Seed Mix
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For a travel-friendly snack with staying power, take a tip from Peterson and make a chia seed “dry mix” pack. All you need to do is combine chia seeds, cinnamon, coconut flakes, and protein powder in a resealable bag or airtight container. When hunger strikes, pour it into a cup or empty bottle, add water or milk, then mix to create a hearty pudding. “Chia seeds are satiating hydration heroes [and] rich in fiber, plant-based omega-3s, and minerals like calcium and magnesium,” Peterson explains. “Combined with protein powder, they make a digestion-supportive, energy-sustaining snack that travels ultra-light.”
Dried Fruit
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If you prefer sweet snacks, keep dried fruit in your travel bag. Not only does it contain hunger-busting fiber, but it also “provides vitamins, minerals, and antioxidants,” says registered dietitian Dru Rosales, MS, RD. For the healthiest choice, Rosales recommends looking for “dried fruits without added sugars, like naturally dried mangoes, raisins, figs, apricots, and apples.”. Craving a crunchier bite? Reach for freeze-dried fruit instead.
Protein Bars
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Whether homemade or store-bought, protein bars “are super easy to pack and hold up well in whatever bag you throw them in,” says Rosales. The only catch? According to Rosales, some store-bought varieties can have as much sugar as a candy bar, so check the nutrition label if you’d like to limit added sugar. Other versions may also contain sugar alcohols, which can cause gas and bloating (a traveler’s worst nightmare!) in some people. With that in mind, look for a bar where the total amount of sugar is less than the amount of protein and fiber combined, suggests Rosales.
Beet Chips With Jerky
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“This savory combo requires no prep, no refrigeration, and is easy to pack in a bag, making it perfect for long flights or road trips,” says Peterson. What’s more, its nutritional profile is ideal for traveling. “Beet chips offer natural nitrates to support blood flow, circulation, and stamina, [which is] great for counteracting travel fatigue, headaches, and inflammation,” Peterson continues. Meanwhile, jerky contains protein to balance blood sugar and curb cravings, helping you stay focused in transit.
Nuts
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Whether you prefer almonds, cashews, peanuts, or all of the above, nuts are wonderful travel snacks. Firstly, they’ll hold up in a hot car or stuffed in a suitcase, notes Rosales. “They’re also a good source of unsaturated fat and protein, which provide energy and increase satiety,” she adds. Per Rosales, enjoy nuts on their own, or with dried fruit for a well-balanced (and tasty) snack. You could even prepare your own batch of flavored nuts, like maple-roasted spiced nuts, before hitting the road.
Bananas
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As far as road trip snacks go, you can’t go wrong with bananas. Their thick peel doubles as a natural packaging, making them easy to toss in your bag. Bananas also require zero prep time; just peel and eat. Furthermore, the affordable fruits are teeming with fiber, making them excellent for boosting energy and satiety. Even the potassium in bananas can lend a hand, as the mineral is an electrolyte, meaning it supports fluid balance and muscle function.
Homemade Trail Mix
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Equal parts satiating and portable, trail mix gets the green light from nutritionists. The trick is to make it yourself, which will allow you to control the ingredients. “The nutritional profile will depend on what you put in it, but nuts and seeds provide healthy fats and fiber, as well as micronutrients like B vitamins, vitamin E, [and] magnesium,” explains Pasquariello. You can also add dried fruit and dark chocolate, which will provide natural sweetness and antioxidants to fight oxidative stress from travel, notes Peterson.
Yogurt With Fruit Cup
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You can’t go wrong with the classic combo of yogurt and fruit. Nutritionally, the yogurt offers satisfying protein, while fruit contains fiber and vitamins, according to Pasquariello. “This snack is convenient with very minimal prep time—plus it’s delicious and keeps you full,” Pasquariello adds. Both ingredients are also commonly sold at airports, train stations, and gas stations, making it easy to enjoy on-the-go. If you’d rather prepare the snack at home, toss some lemon or lime on the fruit to keep it from oxidizing, says Pasquariello notes. Additionally, if you’ll be traveling for more than an hour before you can enjoy this snack, pack it in a soft cooler with an ice pack to keep it cold.
Hard-Boiled Eggs
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“Hard-boiled eggs are packed with protein and healthy fats—key nutrients for staying full longer while traveling,” says Peterson. They also provide choline and B vitamins, which are necessary for metabolism and brain health, she notes. To round out the snack, pair hard-boiled eggs with crunchy vegetables (think mini bell peppers) for a boost of fiber and hydration, recommends Peterson. You could also add everything bagel seasoning, tajin, smoked paprika, or fennel for an extra dose of flavor. As with yogurt, it’s best to store hard-boiled eggs in a cooler with an ice pack, unless you’ll be eating the eggs within an hour or two.