Whether you are the weather, flying or jumping on a train, the right travel snacks can help you stay energetic and on track.
I always bring snacks when I travel – for a few hours, a day trip or a longer journey. This way I can avoid feeling hanging and bypass -tanks munchies and fast food.
Of course, we all find ourselves unprepared sometimes. But with a little planning you can maintain good nutrition and fuel your summer adventures lightly.
Here is a roundup of dietitians’ favorite travel snacks focusing on essential things like protein, fiber, taste and convenience.
Read on for my favorites along with input from other MyFitnessPal dietitians. We offer pro -tips for effortless and satisfying snacking wherever your summer travels take you.
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Tips for smarter travel snacks
Before we get to the best snacks for travel, here are a few strategies to smooth your travel snack game:
- Pair of protein and fiber for lasting energy and satisfaction. For example, apples with nut butter or seeds or some low -fat cheese with a handful of berries.
- Part before you go. Road or measure snacks and divide them into containers or bags to dodge thoughtless crunching.
- Select Tribute Stable Foods To avoid melting, waste or food security concerns. Dried fruits, nuts and seed -based biscuits are your friends.
- Bring a small cooler with ice cream If you want to pack perishable snacks such as yogurt, eggs and hummus or guacamole cups.
- Don’t forget hydration. Pack a water bottle and consider including watery foods (such as grapes or celery) for extra hydration on long haul.
- Track your snacks with MyFitnessPal. Pre-log your go-to travel snacks for the trip so you can stay on track (even when you’re too tired to remember exactly what you ate). Use vocal logging or meal scan for extra ease!
10 best on the go travel snacks
1. Stuffed Medjool -Datos
If you often ask for something sweet while traveling, stuffed dates are one of my top recommendations.
This snack is made with:
- Medjool dates
- Nut or seed butter
- Chopped walnuts or pistachios
- A hint of cinnamon
They taste like a mini-dessert, but are made with ingredients in whole foods that are sturdy enough to throw in your bag for a snack later.
Thanks to the nuts or seeds, they are a good source of fiber, healthy fats and a little plant -based protein to help you keep you satisfied (1). They also slow down my sweet cravings naturally – not added sugar needed.
Pro Tip: Prepare a batch before leaving and store them in a leak -safe recyclable glass container or environmentally friendly wrapping. For an extra burst of flavor, add a sprinkle of sea salt or unsweetened coconut flakes.
2. Seeds & Guac Cups
Quac and chips had their day. For a more nutrient combination to satisfy while traveling, I love to eat guac with seeds!
This snack includes:
- Seed -based biscuits
- Single Serving Guacamole Cup
This crunchy and creamy mating is delicious on your own. But I like to balance salt and sweet, so I also eat this snack with a side of fruit. A great option is a handful of grapes for natural sweetness.
Avocado is rich in healthy fats and fiber that help keep you satisfied between meals. Their low glycemic index can also support a stable blood sugar and energy level during your journey (4).
Pro Tip: Keep Guac cups and grapes in a small cooler with ice cream. To cut down on disposable plastic, pack homemade guacamole (or sliced ​​avocado) in a small glass container. Freeze your grapes (or fruit of choices) on hot days for an extra chill factor!
3. Vegetarian Protein Bento Box
For a light protein -packed travel snack, I like to put together my own adult lunch box.
Here’s my simple, vegetarian combination:
- 2 hard -boiled eggs
- A low -fat fat cheese
- Blueberry
- Sugar snap peas
This protein-forward snack is easy to cook (throw it all in a bento box!) And has a bold blend of colors and flavors that will not disappoint.
It is also well -balanced, which helps you feel best while traveling! The eggs and the low -fat cheese provide saturating protein, while blueberries and sugar snap peas add fiber and antioxidants (5, 6, 7, 8).
Pro Tip: To keep everything fresh and cooled, use an insulated bag with ice cream. For extra protein and fuel on longer trips, try adding toasted chickpeas or a vegetarian protein beam.
4. “ants on a log”
If you are something like me, you appreciate a simple, nostalgic and well -balanced snack that is perfect for life on the go. One of my favorites? The classic “ants on a log.”
This snack includes:
- Celery sticks
- Peanut butter or seed butter
- Raisins
This funny snack is a perfect balance between refreshing crunch, creamy wealth and a touch of sweetness.
It is moisturizing (celery is mostly water) and provides a large blend of protein, healthy fat and carbohydrates (9, 10).
Pro Tip: Pack of celery, nut butter and raisins separately until you are ready to collect (and don’t forget a knife). Or hood each “log” with another celery stick and pack tightly to avoid a mess.
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5. Hummus cups with biscuits and carrots
Can’t you decide between packing biscuits or vegetables with your hummus? Have both!
Joanna Gregg, RD, suggests this simple combination:
- Chickpea hummus
- Full -grain biscuits
- Baby carrots
Hummus is perishable and should not be left behind 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 fullness and nutrient -tight snack,” she says, noting that “This snack combination gives you 4 grams of protein and about 6 grams of fiber to keep you happy with meals.”
Pro Tip:Gregg recommends picking up single -operating hummus containers for easy travel. Mix the vegetables (try cucumber, paprika strips) to keep it interesting. And make sure you choose whole grains or seed -based biscuits, not refined grains, for extra fiber (12).
About the experts
Kelsey Costa, MS, RDN is a registered dietitian and author who offers effective nutrition consultancy services for leading health brands. She is an influential figure in the field of nutrition science communication that promotes global public health and nutrition education
Joanna Gregg, MS, RD is a food data curator at MyFitnessPal. She served her master’s degree from the University of Nebraska. Her focus is to help people find the right balance between food, fitness and healthy living to reach their optimal health.
Denise Hernandez, Rd, is a food data curator at MyFitnessPal. Denise ended his master’s degree in Nutrition from Texas Woman’s University. Her focus areas include adults and childhood weight management, women’s nutrition and chronic disease management.
6. Layered yogurt jars
On busy mornings, before hitting the road, Gregg recommends a protein-rich combination that is easy to produce-laid yogurt jars.
This packing snack includes:
- Greek yogurt
- Shelled pistachios
- Berry
Simply put nuts and berries on top of yogurt in a sealed container and you’re ready to go!
“If you drive and you have a cooler, it’s nice to have when you stop gas,” she explains.
Or, “When I fly, I just throw one in my bag (don’t forget a spoon) and although it is not always 100% cooled, it is still good if eaten within a few hours (11).”
However, if you bring it into your carrying bag in the US, make sure it is less than or equal to 3.4 ounces, and be prepared to separate it from your carrying bag to the X -ray machine (13).
This snack is not only easy to grab and go, but protein packed and filling. In fact, Greek has yogurt up to 20 grams per day. Portion, and the nuts add extra residence force, says Gregg (14, 15).
Pro Tip: If you are traveling lights, Gregg suggests to make your yogurt in front of a small disposable container, like an empty cottage cheese container. And for the healthiest option, look for Greek yogurt with higher protein and lower added sugar (or sweetened with stevia), she says.
7. Peanut Butter Banana Roll-Up
Looking for another classic, easy to pack snack that is traveling well? One of Gregg’s favorites is a peanut butter and banana wrapping.
This simple, tributary snack includes:
- Peanut butter
- Banana
- Whole grain tortilla
“These are big because they do not require cooling and fill a lot on travel days,” she explains.
Gregg adds that they are also nutritious and offer about 5 grams of fiber, 13 grams of healthy fat and 11 grams of protein for long -term energy (16). “Pretty great for a snack,” she notes.
Pro Tip: Be sure to “use a whole grain tortilla for an extra lifting of fiber and nutrients,” Gregg.
Make it ahead of time, and wrap it in a beeswuck wrapping or parchment paper for a lightweight grab-and-go option.
8. Apple -Discs with loaded peanut butter
If you are looking for more fiber during your travels, Denise Hernandez, MS, RD, LD, with Apple slices with “loaded” peanut butter swear.
This tasteful snack includes:
- Sliced ​​apple
- Peanut butter
- Chia seeds
- Hemp seeds
“I love apple slices with peanut butter because it’s a tall fiber snack,” says Hernandez.
“Some people experience digestive problems when traveling, and keeping fiber intake will help facilitate any possible constipation,” she explains (17).
Take your peanut butter game to the next level by adding other foods that increase the protein and fiber content, she says. “An apple with 2 tablespoons loaded peanut butter contains about 5 to 10 grams of fiber.”
To make peanut butter, she suggests adding chia seeds and hemp seeds to share small containers with peanut butter. Then let it sit for at least 30 minutes to allow the chia seeds to plump up before grabbing and going!
Pro Tip: Be sure to pack the apple slices and “load” peanut butter in separate small containers to avoid a mess, says Hernandez. You can also bring a small spoon or knife for easy spread.
9. Protein grain snack blend
Last but not least, Hernandez recommends a high-protein, customizable blend that is perfect for snacking on the go.
This packing snack includes:
- High protein grain (like Catalina Crunch)
- Freeze -dried fruit
- Sunflower seeds or nuts
She loves this snack because it is completely adaptable, tribute stable and satisfactory.
It is also good for those with allergies or those who simply ask for variation. You can mix and match grain and additions that fit your taste and personal needs, she explains.
Plus, Hernandez notes it is “a good source of protein, fiber and healthy fats, especially omega-3s if you choose seeds like flax or chia (18).”
Pro Tip: “Share homemade grain mixture into small containers or snack -sized bags to be taken with you when traveling,” suggests Hernandez. Since it is shelf stable, it is great for quick bite in transit or as a flight or road-trip snack.
Making healthy snacking into a habit this summer
When planning in the future, travel snacks can be much more than just calori filling food.
Choosing the right options, such as fiber-rich fruits and snacks with high proteinin, helps you burn your body, feel best and keep track of your wellness goals when your travel plans are unpredictable.
To keep your nutrition in focus, you may want to consider using the MyFitnessPal app. It allows you to pre -teach your travel snacks, discover new recipes and help you keep you on your goals wherever your journey takes you.
With ideas like these, it is easy, satisfying and delicious to stay nourished while on the go. Happy travel!
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