” title=”Happy young couple sitting in car trunk and eating watermelon as a healthy road trip snack”>
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Medically reviewed by Kierra Brown, RDMedically reviewed by Kierra Brown, RD
If you’re taking a road trip this summer, healthy snacks can help boost your stamina and mood while you spend hours in the car. A healthy snack will provide dietary fiber, energizing carbohydrates, satiating protein, or a combination of the three. You may even find that choosing a healthy snack or two can prevent you from overeating after you’ve arrived at your destination.
Even if you’re not physically active, the stress of planning, prolonged sitting, and environmental changes can still deplete your energy. Eating a healthy snack can help stabilize your blood sugar and prevent energy dips and mood swings, if it has been three hours or more since you last ate.
1. Beef Jerky
Beef jerky is a convenient, shelf-stable option for long road trips and has a good amount of protein.
Beef jerky is spoil-proof because the dehydration process reduces its water content, which can contribute to bacterial growth. Spices add desirable flavor, and they can slow down spoilage of polyunsaturated fatty acids (PUFAs) in the meat.
2. Carrots
Carrots are a source of vitamin A and dietary fiber. They are especially rich in beta-carotene (an antioxidant that converts to vitamin A in the body), which may protect the skin from long-term exposure to the sun.
Chewing on crunchy raw plants like carrot sticks may also act as a natural toothbrush. They support salivary production and provide an abrasiveness that can help remove food deposits on your teeth.
3. Trail Mix
Trail mix is full of nuts, seeds, and dried fruit. With 200 calories per 1.5 ounces (oz), it is a concentrated energy source. Nuts and seeds are also rich in heart-healthy monounsaturated fats, which may reduce your risk of type 2 diabetes.
Dried fruit provides antioxidant-rich polyphenols (natural plant compounds with heart-health benefits), including flavonoids, carotenoids, and proanthocyanidins. Plus, it’s a crunchy, sweet, and flavorful mix you can enjoy right out of your hands.
4. Hard-Boiled Eggs
A hard-boiled egg is a low-cost, convenient source of high-quality protein. You’ll get 6 grams (g) of protein per one large egg. While the egg white is slightly higher in protein, the yolk is a rich source of monounsaturated fats and B vitamins.
Eggs are also a source of minerals like magnesium, iron, and zinc that may help prevent fatigue.
5. String Cheese
One ounce of string cheese has just 80 calories and 7 g of protein—similar to an egg. This amount provides 200 milligrams (mg) of calcium, one-fifth of your Daily Value (DV). It also won’t affect your cholesterol levels. Its 15 mg cholesterol per ounce of string cheese (one stick) is only 5% of your DV.
6. Grapes
Eat a bunch of grapes to boost your energy and your mood. Grapes are rich in natural compounds with health-promoting properties, including antioxidants such as resveratrol and anthocyanins (particularly in red and purple grapes).
Grapes are also a good source of immune-boosting vitamin C. They have 100 calories per cup (approximately 32 grapes) and are naturally sweet. Just one cup of grapes is equivalent to two servings of fresh fruit.
7. Peanut Butter Packets and Apple Slices
Those conveniently packaged peanut butter packets contain about 2 tablespoons of peanut butter, which delivers a satiating boost with 190 calories, 7.2 g of protein, and nearly 2 g of dietary fiber.
Paired with a half-cup of sliced apples (only 30 additional calories), you’ll get the benefit of vitamin C. Apples also contain pectin fiber (a soluble fiber), which can help prevent any travel-related constipation.
8. Fruit Leather
Fruit leather can be a simple, convenient 100-calorie snack. It often comes in easy-to-open, 1-ounce packages. It may be concentrated with natural sugars (16 g per ounce of fruit leather), but you’ll also get in some antioxidants with natural fruit compounds like eye-protective beta-carotenes and immune-boosting vitamin C.
9. Roasted Chickpea Snacks
Roasted chickpea snacks come in many of the same flavors as potato chips—from lightly salted to BBQ, and sour cream and chive. A 1-oz (28 g) package of roasted chickpeas provides 5 g of protein and 3 g of fiber—and it’s only 130 calories.
Compared to the same amount of potato chips, roasted chickpeas are slightly lower in calories and you get twice the protein and fiber to keep you satisfied.
10. Popcorn
If it isn’t saturated in butter or oil laden with caramel or other sugary coatings, popcorn is a healthy snack. Three cups of air-popped popcorn contain nearly 3.5 g of fiber and 3 g of protein, for under 100 calories.
Lightly salted popcorn is still a low-calorie option at just 130 calories per 3.5 cups. Plus, without all the sugars, colors, and oily residues, you might keep your hands and clothes stain-free—which is helpful for mess-free traveling.
11. Protein Bars
A typical protein bar might provide 20 g of protein per 250-calorie bar. However, unless you watch the sugars, it might also be a candy-bar in disguise. Per the 2020-2025 Dietary Guidelines, added sugars should be no more than 10% of your daily calories.
Look for bars with 8 g of sugar or less and at least 3 g of fiber. As long as you choose wisely, a protein bar can be an optimal choice for your convenience and satiety.
12. Hummus and Crackers
Grab a hummus cup or a small package of hummus and pretzels (or better yet, carrots). These snacks are conveniently located at most gas station markets.
Because chickpeas (the primary ingredient in hummus) are legumes, they are a good source of plant protein, carbohydrates, and dietary fiber. One-quarter cup of hummus is close to 150 calories and contains 4.7 g protein and 3.3 g fiber.
13. Greek Yogurt
Greek yogurt is a good source of protein and calcium. A 5.5 oz (156 g) container of plain, Greek, non-fat yogurt provides up to 16 g of satiating protein. With 173 mg of calcium, it meets over 10% of your DV.
Greek yogurt is also a great way to keep your tummy happy while you travel because it’s loaded with gut-friendly probiotics such as Lactobacillus and Bifidobacterial strains.
14. Pistachios
Pistachios are a great way to stay satisfied and free from energy dips during your summer treks. With a greater amino acid profile than any other nut, pistachios are a complete protein—it has all nine essential amino acids.
Additionally, pistachios contain an impressive array of essential vitamins, minerals, and antioxidants. As a lower-calorie nut, you can enjoy about 50 kernels (1 oz) for just 159 calories, 6 g of protein, and 3 g of dietary fiber.
15. Energy Bites
Energy bites are easy to make and convenient for travel because of their compact, bite-sized shape. You can also find them in ready-made packs at the market.
Look for high-quality ingredients like nut butter, seeds, and oats (with minimal sugar) to keep you fueled. Energy bites with whey protein can be especially satisfying, packing in as many as 210 calories, 11 g of protein, and 5 g of fiber per ball of 49 g (about 1.5 oz).
16. Tuna and Crackers Snack Pack
A ready-to-eat tuna snack pack is a convenient way to consume some quality protein—no utensils needed. Simply use the crackers to scoop up your tuna, a source of heart-healthy omega-3 fatty acids.
Omega-3s have brain-boosting qualities, which may help you stay focused and stave off moodiness while traveling.
17. Sunflower Seeds
They may look like bird food but don’t underestimate the power of sunflower seeds. Just one-quarter cup of sunflower can stave off your hunger with 205 calories, 7 g of protein, and 3 g of fiber. They’re also a convenient, inexpensive snack you can find at most gas stations.
18. Olives
A packet of olives is another portable snack you can enjoy on your journey. Yes, they are mostly fat. However, olives contain many heart-healthy fats, including monounsaturated fatty acids (MUFAs), which may help reduce blood pressure and keep your heart ticking. Olives are also a good source of fiber, including pectins that promote regularity.
19. Mandarin Oranges
Mandarin oranges are easier to peel and mess-free. They are a packable choice to add to your list of travel snacks. Three small mandarins are just 120 calories and deliver a boost of immune-enhancing vitamin C. Because mandarins have a high water content, they’re also hydrating for hot summer days.
20. Applesauce Cups
Applesauce cups (or one-half-cup squeezable packages) are shelf-stable and easily fit into your travel pack. Each 50-calorie half-cup serving of unsweetened applesauce provides a dose of potassium (89.8 mg) and 20% of your DV for vitamin C.
Potassium is an electrolyte, which supports fluid balance and prevents muscle cramps, weakness, and fatigue.
21. Almonds
If you are looking for a low-carb snack, grab a handful of almonds. Each 1-oz portion provides 6 g of protein, 3.5 g of dietary fiber, and only 6 g of carbohydrates.
Almonds are an excellent source of vitamin E and riboflavin (vitamin B2), both of which have properties that maintain a healthy gut.
22. Low-Fat Cottage Cheese
Dairy foods provide more calcium, protein, and magnesium than other foods. You can find low-fat cottage cheese in 8-oz packages to suit your travel needs. One cup (8 oz) of cottage cheese delivers a whopping 24 g of protein and 17% of your DV for calcium.
23. Turkey and Cheese Roll-ups
Turkey and cheese provide a good amount of protein, calcium, magnesium, and vitamin D. Just three slices of turkey breast contain 10 g of protein for only 50 calories. Wrap each slice with one-half ounce of mozzarella cheese, and you’ll get a hefty 20 g of protein for this simple snack.
24. Sous Vide Eggs
Unlike traditional heat processing, the precision of sous vide cooking (vacuum-packing and heating at a specific temperature) can improve nutrition, food quality, and shelf life. It may even inhibit the growth of harmful bacteria. Sous vide eggs are easy to eat, convenient, and tasty ways to get in some quality protein.
25. Ezekiel Bread with Peanut Butter
Ezekiel bread is made with organic sprouted grains and legumes. It provides a nutrient-dense profile and digestive benefits. Sprouting makes the nutrients you consume more bioavailable (more accessible for the body to effectively use).
Each 1-oz slice contains 80 calories, 5 g of protein, and 3 g of fiber. Adding a tablespoon of satiating peanut butter increases the protein to 12 g.
A Quick Review
When traveling, it’s essential to maintain your energy levels to combat travel fatigue. Eating every 3-4 hours can keep you energized and focused throughout your journey. Therefore, having healthy snacks on hand is helpful.
Opt for snacks with plenty of protein and fiber-rich carbohydrates to satisfy you and support your overall well-being. Certain protein-rich foods provide essential minerals like magnesium, zinc, and iron, which can help ward off fatigue. Foods containing pectin fiber can prevent travel-related constipation. Lastly, fruits like mandarins have a high water content to keep you well-hydrated during long summer road trips.
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