Healthy Travel Snacks

We love to travel, but traveling can – and does – disrupt your eating habits, especially when faced with limited and unhealthy in-flight meal options, and even more so on those amazingly difficult but oh so rewarding cross country road trips.

Packing your own healthy snacks, really pay off - it means no potato chips, fast food, or loads of added sugar. Here’s a list of easy, nutritious, and healthy travel-friendly snacks to bring on any trip.

1. Fresh Fruit

Fresh fruits are hydrating and packed with vitamins and fiber to keep you feeling refreshed.

Consider bringing:

• Apple slices or a whole apple (a crunchy, mess-free option)

• Grapes (already portioned and easy to snack on)

• Clementines (easy to peel and fragrant)

• Berries (stored in a small container) 

  
  

Avoid fruits with high moisture content, like melons, which can get messy.

*See special note below about flying with these.

2. Nuts and Seeds

Nuts and seeds are excellent sources of protein, healthy fats, and fiber. They’re also non-perishable and easy to pack. Great options include:

• Almonds (rich in vitamin E and fiber)

• Walnuts (packed with omega-3 fatty acids)

• Pumpkin seeds (high in magnesium)

• Sunflower seeds (contain fiber, protein, healthy fats and antioxidants)

  
  

3. Protein Bars

A high-quality protein or granola bar is a great grab-and-go snack that will keep you feeling full. Look for options with natural ingredients, low added sugar, fiber, and at least 10 grams of protein. Some good choices include:

• Plant-based protein bars

• Nut butter-based bars

  
  

4. Veggie Sticks and Hummus

Pack sliced veggies such as:

• Carrot sticks

• Cucumber slices

• Bell pepper strips

• Celery sticks 

  
  

*See special note below about flying with these.

5. Whole Grain Crackers or Rice Cakes

For something crunchy, pack whole-grain crackers or rice cakes. They’re low in calories but offer fiber and complex carbohydrates. Pair them with nut butter or cheese for a more filling snack. Some options include (links to our favorites):

• Whole wheat crackers

• Seeded crackers

• Brown rice cakes

  
  

6. Freeze Dried, Dry Roasted, or Dehydrated Beans and Vegetables

Other crunchy and nutritious snacks that are easy to eat and carry include (linked to our faves):

• Edamame snacks

• Snapea crisps

• Okra chips 

  
  

7. Dark Chocolate

For those with a sweet tooth, pack a small amount of dark chocolate (70% cacao or higher). It’s a healthier alternative to candy bars, providing antioxidants and satisfying your cravings.

We love Skinny Dipped Almonds!

8. Popcorn

Air-popped popcorn or lightly salted popcorn is a low-calorie, whole-grain snack that’s perfect for munching during a flight. It’s light, crunchy, and easy to pack in a resealable bag.

9. Single-Serving Packs

Single-serving packs of cheese (such as string cheese) or nut butter (like almond or peanut butter) are great sources of protein and healthy fats. These can easily be paired with crackers or fruit for a satisfying snack.

*See special note below about flying with these.

Special Food Restrictions When Flying

• The TSA considers these foods as liquids so if you bring them on a plane, they will contribute to your total 3.4 ounces in your carry on:

  • soft cheeses 

  • yogurt 

  • nut butters

  • hummus 

  • guacamole

  • fruit cups

  • hot sauce

• It’s best to keep all snacks together in an easy to remove container in the event TSA requests you remove them. (Sometimes they can obstruct images on the XRay)

  
  

• If you’re flying internationally, don’t take any fresh fruits, vegetables, or seeds. Additionally meat products, eggs, and soft cheeses are not permitted.

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