7 Healthy Snacks You Should Bring Along on Your Travels

1. Fresh Fruits and Vegetables

Spending long hours seated in a car or cramped in a tiny airplane seat can cause the gas in your digestive system to build up while also slowing muscle movements. “Travel constipation is real,” says Lauren Slayton, RD. To avoid this unwanted issue, she recommends snacks rich in fiber, such as apples, pears, strawberries, carrots, and jicama, which will also help with hydration.

If you're flying over several time zones, Cynthia Sass, RD, suggests snacking on tart cherries and nuts. Tart cherries are rich in melatonin, your body’s natural sleep hormone, making them an excellent choice when flying east and trying to sleep earlier than usual.

Dried fruit can be another useful snack option, according to Kéra Nyemb-Diop, PhD. A small serving is packed with nutrients and can be satisfying—but if dried fruit isn't a regular part of your diet, it may cause discomfort. “Prunes, for instance, are great, but if you’re not accustomed to them, they could lead to their own form of discomfort,” Nyemb-Diop warns. (No one wants to be stuck in an airport restroom or a roadside rest stop during their trip.)

2. Protein Bites

Stress—whether caused by travel or other factors—can elevate glucose levels, leading to a quick trip to Hangryville. To maintain stable blood sugar and a positive mood, Sass suggests snacks that combine lean protein, healthy fats, and fiber. These nutrients slow down the breakdown and absorption of carbohydrates, helping you stay full for longer and ensuring better blood sugar balance and sustained energy. For her protein bites, Sass mixes plant-based protein powder (such as SimplyFuel Chickpea Protein Powder) with nut or seed butter, oats, and dried fruit. If you prefer ready-made options, she recommends protein bars from Amrita and Skout, made with simple ingredients like dates, plant protein, and seeds.

3. Bento Box

For a more filling option, pack a bento-style container with a variety of bite-sized snacks. Your goal remains the same—combine protein, healthy fats, fiber, and carbs. Slayton suggests including olives, jerky, walnuts, Brazil nuts, and seed crackers like Ella’s Flats. It’s like one of those snack boxes from the airplane, but much tastier and healthier, since it’s less processed and lower in sodium.

4. DIY Trail Mix

Trail mix is the perfect travel snack. Otherwise, we might call it couch mix, right? Pre-packaged versions often have too much sugar, but you can easily craft your own, Slayton suggests, by mixing dark chocolate chips, coconut, and goji berries with your choice of nuts.

5. Portable Salads

You’ll be less likely to crave fast food if you’re prepared with something filling. If you have space for a cooler or insulated lunch bag, a protein-rich salad will keep you both energized and hydrated—and if you stuff it into a pita or wrap it up, it becomes an easy-to-carry meal. Sass enjoys mixing chickpeas, tofu, or lentils with spinach, cherry tomatoes, red onion, and celery, all tossed in a tahini-based dressing.

6. Protein-Packed Sandwiches

For lasting energy, include protein in your sandwiches as well. Slayton suggests fillings like organic turkey and avocado, or smoked wild salmon with cream cheese—and for an extra protein boost, wrap everything in protein-rich almond flour wraps. Or explore these other sandwich options, which are so tasty you’ll want them year-round.

7. Homemade Frozen Treats

When you're at the beach, on a road trip, or anywhere with a cooler, frozen treats are sure to lift everyone’s spirits. Sass enjoys freezing bananas coated in dark chocolate. (To make, microwave dark chocolate chips in 30-second intervals until melted, pour over the bananas on parchment paper, and freeze.) Bananas provide “nutrient-packed carbs and potassium, an essential electrolyte we lose through sweat,” she says. She also prepares ice pops with plant-based milk, frozen fruit, and dark chocolate chips, and smoothie pops with green juice, avocado, and banana or mango. Just remember: Like summer itself, ice pops don’t last long—so savor them before they’re gone.