11 Healthiest Travel Snacks to Pack Before You Hit the Road

Fruits and Veggies

Long hours of sitting in a car or folded into a doll-size airplane seat can cause the gas in your digestive tract to expand while also slowing muscle contractions. “Travel constipation is real,” says Lauren Slayton, RD. To disinvite this unwelcome travel companion, she suggests eating snacks that are good sources of fiber, like apples, pears, strawberries, carrots, and jicama, which will help keep you hydrated as well.

If you’re flying across a few time zones, consider snacking on tart cherries and nuts, suggests Cynthia Sass, RD. Tart cherries contain melatonin, your body’s natural sleep hormone, so they’re a particularly good option, Sass says, “when you’re flying east and want to fall asleep earlier than your usual bedtime.”

Dried fruit can be another handy snack, says Kéra Nyemb-Diop, PhD. A small portion is nutrient-dense and can be satisfying—but if dried fruit isn’t a fairly regular part of your diet, you might want to steer clear: “Prunes, for example, are great, but if you’re unaccustomed to eating them, that can cause its own kind of discomfort,” Nyemb-Diop says. (No one wants to spend their trip stuck in an airport lavatory or a roadside rest stop.)

Protein Bites

Stress—whether travel-related or otherwise—can raise glucose levels, Sass says, putting you on a direct route to Hangryville. To help stabilize your blood sugar and your mood, she recommends snacks that contain a blend of lean protein, healthy fats, and fiber. “They all slow the breakdown and absorption of carbohydrates, so combining them will keep you fuller longer and result in better blood sugar regulation and steadier energy,” she says. Sass makes protein bites by mixing plant protein powder (try SimplyFuel Chickpea Protein Powder) with nut or seed butter, rolled oats, and dried fruit. If you’d rather go the prepackaged route, she likes the protein bars from Amrita and Skout, which are made with simple ingredients like dates, plant protein, and seeds.

Bento Box

For something a little more substantial, fill a bento-style container with small portions of various bites. Again, you’re aiming for a combo of protein, healthy fats, fiber, and carbs. Slayton recommends olives, jerky, walnuts, Brazil nuts, and seed crackers, like Ella’s Flats. It’s like one of those airplane snack boxes, only a lot tastier and better for you, as it’s less processed and lower in sodium. 

DIY Trail Mix

Trail mix was made for traveling. Otherwise it’d be called couch mix, no? Store-bought mixes tend to be super sugary, but you can easily make your own, Slayton says, by adding dark chocolate chips, coconut, and goji berries to your choice of nuts.

Portable Salads

You’ll be less tempted to hit up a burger joint if you’re stocked with something satisfying. If you have room for a cooler or insulated lunch bag, bringing a protein-packed salad will keep you energized and hydrated—and if you stuff it in a pita or roll it in a wrap, it’s instantly portable. Sass likes to combine chickpeas, tofu, or lentils with spinach, cherry tomatoes, red onion, and celery and toss it with a tahini-based dressing.

Protein-Packed Sandwiches

For sustained energy, go for protein in your sandwiches too. Slayton recommends fillings like organic turkey and avocado, or smoked wild salmon and cream cheese—and for an even bigger protein punch, roll it all up into protein-packed almond flour wraps. Or check out these other sandwich options, which are so delicious you’ll want to eat them all year round.

Homemade Frozen Treats

When you’re at the beach, in the car, or any other place where you can bring a cooler, frosty treats are guaranteed to put everybody in a good mood. Sass likes freezing bananas covered in dark chocolate. (Microwave dark chocolate chips in 30-second bursts until melted, pour over banana on parchment paper, and freeze.) Bananas have “nutrient-rich carbs and potassium, an electrolyte we lose when we sweat,” she says. She also makes ice pops with plant milk, frozen fruit, and dark chocolate chips, and smoothie pops with green juice, avocado, and banana or mango. Remember: Like summer itself, ice pops are fleeting—so enjoy every drop before they’re gone.