A dietitian's top-picks for healthy travel snacks
- 4 Minute Read
Are you on the hunt for healthy travel snacks for your next plane, train, or car journey? Look no further than our dietitian's tasty favorites to keep you fueled on the go!
Key Takeaways
- Healthy travel snacks can help you stay satisfied, energized, and on track with your nutrition goals when meals aren't handy.
- Some of the best road trip snacks are portable foods that provide protein, fiber, or both, such as jerky, tuna pouches, nuts, seeds, cheese, and protein bars.
- Don't forget hydration—carry a refillable water bottle to help you stay hydrated throughout your trip.
Healthy travel snacks made easy
You're in the right place to find healthy snacks for travel, even when liquids, gels, and sometimes coolers aren't allowed. A few choices are slightly processed, but they fare pretty well in terms of calories, fat, and sodium compared to what you find at convenience stores, in vending machines, or on trains or planes. They'll certainly satisfy your cravings without derailing your nutrition goals.
Jerky
There are plenty of healthy choices among all surf and turf types of jerky, and we are not just talking about the traditional high-sodium kinds. Jerky is chiefly seasoned, dried meat or fish, and may or may not be high in salt, depending on the brand or flavor. The space-saving flat strips need no refrigeration–ideal for airplane travel! Most jerky delivers about 100 calories per ounce, 11-15 grams of protein, and 200-500 mg of sodium.
Fish or poultry to-go or snack packs
Snack-to-go packs, featuring tuna, salmon, chicken, or turkey, are super convenient, non-perishable until opened, and provide a protein punch. Salad-style snack packs with crackers come in at about 150-200 calories, 10-14 grams of protein, and 15 grams of carbs. For a lower-fat, higher-protein option, check out flavored tuna or chicken pouches, perfect snacks alongside veggie sticks or crackers.
Snack-sized cheese
Cheese sticks or snack-pack cheeses are not just for kids! These individually wrapped healthy travel snacks can travel unrefrigerated for about 4 hours and can be frozen for extra last-all-day power. You don't have to "stick" with only mozzarella sticks (a.k.a. string cheese). There are many aged and reduced-fat cheeses at your local grocery store. Most snack cheeses contain 70-90 calories and 6-7 grams of protein.
Protein bars and drinks
Protein bars are a handy travel snack as they are shelf-stable and easily packable. Plus, with the high protein content, they'll keep you feeling full and satisfied during a long flight. Most high-protein/low-carb bars contain about 150-200 calories and pack 15 or more grams of protein. For road or rail travel, consider a protein shake, since it stays good until opened.
Whole apples
Whole apples make super airplane snacks since they are easy to carry, don't need a fridge, and don't bruise easily (sorry, bananas!). One medium-sized apple contains about 72 calories and 19 grams of total carbs, and when you're done, just toss the core into a small bag.
Grapes
Seedless grapes are convenient, healthy travel snacks that fit well in small baggies or containers. They're less messy than berries and don't have seeds or pits to worry about. Here's a travel tip: If you hold the bag while pushing out the grapes, you can munch on them when handwashing or sanitizing isn't an option. You can pop as many as 17 grapes for about 60 calories and 15 grams of total carbs.
Dried fruit
Craving something sweet? Forget candy and try dried fruit. As healthy snacks for traveling, dried fruit is so packable and hits the spot when that sweet tooth calls. Be mindful of your portions, since dried fruit is adorably small and more concentrated in natural sugars compared to fresh fruit. Look for ones that don't contain added sugars or oil. These delectable picks contain about 60 calories and 15 grams of total carbs:
- Dried mangos (2 smaller pieces)
- Dried figs (3 medium)
- Dried apricots (6 small or 3-4 medium halves)
Nuts and seeds
These little guys make great travel buddies! Nuts and seeds make healthy travel snacks since they are nonperishable, lightweight, satisfying, and full of nutrition. To better meet your nutrition goals, keep an eye on your portion sizes and choose plain varieties, as flavored ones tend to be higher in sugar or salt. There isn't a "best" nut or seed for health, so mix it up! One ounce (¼ cup) averages 150 calories, 6 grams of protein, and 2-3 grams of fiber.
Nut butter squeeze packets
Squeeze packets are extremely easy to use and fit easily into even a small purse, making them fantastic healthy road-trip snacks. However, check TSA rules for air travel, as they might not be allowed. Less messy than lugging a whole jar, nut butters without added sugars are your best bet. Most one-ounce packets have 170-180 calories, 7-8 grams of protein, and 3 grams of fiber.
Veggies
Ahh, the refreshing crunch and satisfaction of fresh veggies on the road! A little prep goes a long way, and then pop them in the fridge until you leave. They'll be good for a day at room temperature, if you munch on them the same day, and they won't bruise or brown quickly. Cut-up sweet peppers, cucumber, and carrots make perfect healthy travel snacks. Pre-cut options can save you some time.
Craving something sweet?
Who doesn't enjoy a delicious little treat while traveling? Instead of blowing tons of calories on junk food, look to the indulgent chocolate treats below instead. Warning: These treats do NOT handle heat well, but they do just fine at room temperature or chilled in a cooler–a welcome delight on summer road trips!
Chocolate-covered almonds
These are a yummy pick among healthy snacks for traveling, as they provide both a sweet treat along with some protein and fiber to keep you feeling satisfied. Trail mix can also be a fun way to pair chocolate with nuts, showcasing a tasty, salty-sweet combo.
Chocolate-covered espresso beans
If you need a little pick-me-up, these make delightful road-trip snacks that are lower in calories than chocolate-covered nuts or plain chocolate. One ounce of espresso beans contains about 130-150 calories and 15 grams of total carbs. Larger beans have fewer calories than small beans since there is more coffee than chocolate by weight. If you're sensitive to caffeine, be careful with your portions. You need your sleep, even when vacationing!
Extra-dark chocolate
Go for chocolate that's at least 70% cacao for more antioxidants, and stick to one ounce (about ⅓ of a standard, high-quality chocolate bar). Just one ounce carries about 170 calories and 15 grams of total carbs.
Water
It is easy to forget to hydrate while traveling, and air travel can really dry you out. Look out for water bottle refill stations in airports. A collapsible water bottle saves space while still helping you meet your hydration goals.
If you have a little extra room on a road trip, a collapsible cooler will expand your healthy travel snacks and drinks menu. You can even pack an empty one in your luggage, then fill it with healthy favorites when you arrive. Have a safe and enjoyable trip!
Frequently Asked Questions
What are the healthiest snacks to pack for traveling?
Look for travel snacks that combine protein, fiber, and healthy fats to help keep you satisfied between meals. Good options include jerky, tuna or salmon pouches, nuts, seeds, cheese sticks, fresh fruit, vegetables, and low-sugar protein bars.
How can I keep healthy snacks fresh while traveling?
Many travel snacks, such as nuts, dried fruit, protein bars, apples, and jerky, don't require refrigeration. For perishable foods like cheese or cut vegetables, pack them in an insulated lunch bag with an ice pack or freeze them before your trip to keep things cool longer.
What snacks can I bring through airport security?
Most solid foods are allowed through airport security, including fresh fruit, vegetables, nuts, sandwiches, protein bars, jerky, and trail mix. Just make sure to check the current guidelines for liquids, gels, and creamy spreads before you go.
How can I avoid buying unhealthy snacks while traveling?
Planning ahead is key! Pack a variety of healthy snacks before heading out so you aren't relying on convenience stores or vending machines when hunger strikes. Having nutritious options readily available helps you save money, stay energized, and make healthier choices throughout your trip.
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Meal Planning & Diets->Snacks Travel->"Planes, Trains, & Automobiles"
Jul 3, 2026
