Whether you’re road-tripping, flying, or hopping on a train, the right travel snacks can help you stay energized 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 hangry and bypass gas station 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 with ease.
Here’s a roundup of dietitian’s favorite travel snacks, focusing on essentials like protein, fiber, flavor, and convenience.
Read on for my favorites, along with input from other MyFitnessPal dietitians. We offer pro tips for effortless and satisfying snacking, no matter where 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 level up your travel snack game:
- Pair 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.
- Portion before you go. Weigh or measure snacks and portion them into containers or bags to dodge mindless munching.
- Choose shelf-stable foods to avoid melts, spills, or food safety worries. Dried fruits, nuts, and seed-based crackers are your friends.
- Bring a small cooler with ice if you want to pack perishable snacks like yogurt, eggs, and hummus or guacamole cups.
- Don’t forget hydration. Pack a water bottle and consider including water-rich foods (like grapes or celery) for extra hydration on long hauls.
- 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 voice logging or meal scan for extra ease!
10 Best On-the-Go Travel Snacks
1. Stuffed Medjool Dates
If you often crave 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 whole-food ingredients that are sturdy enough to toss in your bag for a snack later.
Thanks to the nuts or seeds, they’re a good source of fiber, healthy fats, and a bit of plant-based protein to help keep you satisfied (1). They also curb my sweet cravings naturally—no added sugar needed.
Pro tips: Prep a batch before leaving and store them in a leak-proof reusable glass container or eco-friendly wrap. For an extra burst of flavor, add a sprinkle of sea salt or unsweetened coconut flakes.
2. Seed Crackers & Guac Cups
Quac and chips had their day. For a more nutrient-dense combo to satisfy while traveling, I love eating guac with seed crackers!
This snack includes:
- Seed-based crackers
- Single-serving guacamole cup
This crunchy and creamy pairing is delicious on its own. But I like to balance salty and sweet, so I eat this snack with a side of fruit, too. One great option is a handful of grapes for natural sweetness.
Avocados are rich in healthy fats and fiber, which help keep you satisfied between meals. Their low glycemic index may also support steadier blood sugar and energy levels during your trip (4).
Pro tips: Keep guac cups and grapes in a small cooler with ice. To cut down on single-use plastic, pack homemade guacamole (or sliced avocado) in a small glass jar. On hot days, freeze your grapes (or fruit of choice) for an extra chill factor!
3. Vegetarian Protein Bento Box
For an easy protein-packed travel snack, I like putting together my own grown-up lunch box.
Here’s my simple, vegetarian combo:
- 2 hard-boiled eggs
- A low-fat string cheese
- Blueberries
- Sugar snap peas
This protein-forward snack is easy to prepare (throw it all in a bento box!) and has a bold mix of colors and flavors that won’t disappoint.
It’s also well-balanced, helping you feel your best during travels! The eggs and low-fat cheese provide satiating protein, while the blueberries and sugar snap peas add fiber and antioxidants (5, 6, 7, 8).
Pro tips: To keep everything fresh and chilled, use an insulated bag with ice. For extra protein and fuel on longer trips, try adding roasted chickpeas or a vegetarian protein bar.
4. “Ants on a Log”
If you’re anything like me, you appreciate a simple, nostalgic, and well-balanced snack that’s perfect for life on the go. One of my favorites? The classic “Ants on a Log.”
This snack includes:
- Celery sticks
- Peanut or seed butter
- Raisins
This fun snack is a perfect balance of refreshing crunch, creamy richness, and a touch of sweetness.
It’s hydrating (celery is mostly water) and provides a great mix of protein, healthy fat, and carbohydrates (9, 10).
Pro tips: Pack the celery, nut butter, and raisins separately until you’re ready to assemble (and don’t forget a knife). Or cap each “log” with a second celery stick and pack tightly to avoid a mess.
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5. Hummus Cups with Crackers and Carrots
Can’t decide between packing crackers or vegetables with your hummus? Have both!
Joanna Gregg, RD, suggests this simple combo:
- Chickpea hummus
- Whole-grain crackers
- Baby carrots
Hummus is perishable and should not be left unrefrigerated 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 filling and nutrient-dense snack,” she says, noting that “this snack combo gives you 4 grams of protein and about 6 grams of fiber to keep you satisfied until meal time.”
Pro tips: Gregg recommends picking up single-serving hummus containers for easy traveling. Mix up the veggies (try cucumber, bell pepper strips) to keep it interesting. And, make sure you’re choosing whole grain or seed-based crackers, not refined grains, for extra fiber (12).
About the Experts
Kelsey Costa, MS, RDN is a registered dietitian and writer who offers impactful nutrition consulting services to leading health brands. She is an influential figure in nutrition science communication, promoting global public health and nutrition education
Joanna Gregg, MS, RD is a Food Data Curator at MyFitnessPal. She earned her Master’s degree from The University of Nebraska. Her focus is helping people find the right balance of food, fitness and healthy living to reach their optimal health.
Denise Hernandez, RD, is a Food Data Curator at MyFitnessPal. Denise completed her Master’s Degree in Nutrition from Texas Woman’s University. Her areas of focus include adult and childhood weight management, women’s nutrition, and chronic disease management.
6. Layered Yogurt Jars
On busy mornings before you hit the road, Gregg recommends a protein-rich combo that’s easy to make—layered yogurt jars.
This packable snack includes:
- Greek yogurt
- Shelled pistachios
- Berries
Simply layer the nuts and berries on top of yogurt in a sealable container and you’re ready to go!
“If you’re driving and you have a cooler, these are nice to have when you stop for gas, ” she explains.
Or, “when flying, I just throw one in my bag (don’t forget a spoon) and even though it’s not always 100% chilled, it is still good if eaten within a couple of hours (11).”
But, if you’re bringing it in your carry-on bag in the United States, make sure it’s less than or equal to 3.4 ounces, and be prepared to separate it from your carry-on bag for the x-ray machine (13).
This snack is not only easy to grab and go, but protein-packed and filling. In fact, Greek yogurt has up to 20 grams per serving, and the nuts add extra staying power, says Gregg (14, 15).
Pro tips: If you’re traveling light, Gregg suggests making your yogurt ahead in a small disposable food 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 travels well? One of Gregg’s favorites is a peanut butter and banana wrap.
This simple, shelf-stable snack includes:
- Peanut butter
- Banana
- Whole-grain tortilla
“These are great because they don’t require refrigeration and are very filling on travel days,” she explains.
Gregg adds that they’re also nutritious, offering around 5 grams of fiber, 13 grams of healthy fats, and 11 grams of protein for long-lasting energy (16). “Pretty great for a snack,” she notes.
Pro tips: Be sure to “use a whole grain tortilla for an extra boost of fiber and nutrients,” says Gregg.
Make it ahead of time and wrap it in a beeswax wrap or parchment paper for a lightweight grab-and-go option.
8. Apple Slices with Loaded Peanut Butter
If you’re seeking more fiber during your travels, Denise Hernandez, MS, RD, LD, swears by apple slices with “loaded” peanut butter.
This flavorful snack includes:
- Sliced apple
- Peanut butter
- Chia seeds
- Hemp seeds
“I love apple slices with peanut butter because it is a high fiber snack,” says Hernandez.
“Some people experience digestive issues when traveling, and keeping fiber intake up will help ease any possible constipation,” she explains (17).
Take your peanut butter game to the next level by adding other foods that will increase the protein and fiber content, she says. “One apple with 2 tablespoons of loaded peanut butter contains about 5 to 10 grams of fiber.”
To make loaded peanut butter, she suggests adding chia seeds and hemp seeds to portioned out small containers of peanut butter. Then, let it sit for at least 30 minutes to allow the chia seeds to plump up before you grab and go!
Pro tips: Make sure you pack the apple slices and “loaded” peanut butter in separate small containers to avoid a mess, says Hernandez. You can also bring a small spoon or knife for easy spreading.
9. Protein Cereal Snack Mix
Last but not least, Hernandez recommends a high-protein, customizable mix that’s perfect for snacking on the go.
This packable snack includes:
- High-protein cereal (like Catalina Crunch)
- Freeze-dried fruit
- Sunflower seeds or nuts
She loves this snack because it’s totally customizable, shelf-stable, and satisfying.
It’s also great for those with allergies or those who simply crave variety. You can mix and match cereals and add-ins to suit your taste and personal needs, she explains.
Plus, Hernandez notes, it’s “a good source of protein, fiber, and healthy fats especially omega-3s if you choose seeds like flax or chia (18).”
Pro tips: “Portion homemade cereal mix into small containers or snack-size bags to take with you when you travel,” Hernandez suggests. Since it’s shelf stable, it’s great for quick bites in transit or as an airplane or road-trip snack.
Make Healthy Snacking a Habit This Summer
When you plan ahead, travel snacks can be much more than just calorie-dense filler food.
Choosing the right options, such as fiber-rich fruits and high-protein snacks, helps you fuel your body, feel your best, and stay on track with your wellness goals—even when your travel plans are unpredictable.
If you want to keep your nutrition in focus, consider using the MyFitnessPal app. It allows you to pre-log your travel snacks, discover new recipes, and helps you stick to your goals, regardless of where your journey takes you.
With ideas like these, staying nourished while on the go is easy, satisfying, and delicious. Happy travels!
The post 9 Healthy Travel Snacks That Belong in Your Carry-On appeared first on MyFitnessPal Blog.
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