10 Travel-Friendly Snacks That Are Actually Good for You, According to Nutrition Experts

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

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Rice Cakes With Nut Butter

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MSPhotographic / Getty Images

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 

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8 Foods With More Calcium Than a Glass of Milk,

According to Registered Dietitians

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Chia Seed Mix

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a_lis / Getty Images

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.”

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Dried Fruit

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Liudmyla Yaremenko/Getty Images

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. 

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Protein Bars

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Laura Reid / Getty Images

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.

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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. 

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Nuts

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Westend61 / Getty Images

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.

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Bananas

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Makidotvn/Getty Images

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.