8 Healthiest Road Trip Snacks to Keep You Full and Energized, According to Dietitians

When you go on a road trip, it’s tempting to fill up on unhealthy foods like fast food and gas station snacks. Luckily, there are plenty of nutritious road trip-friendly snacks that can help you stay healthy and energized during your travels. Here are eight of the healthiest options to pack for your road trip, according to experts.

The best road trip snacks combine protein, fiber, and healthy fats, and trail mix checks all the boxes. It is made with ingredients like dried fruits, nuts and seeds, and is portable, shelf-stable and nutrient-rich.

Protein, fiber, and fat help slow digestion, helping you feel full after eating and stabilizing your blood sugar. “Trail mix is ​​a great way to incorporate a variety of nutrients,” says Avery Zenker, RD. Health.

Zenker recommends a combination of pumpkin seeds, almonds, roasted edamame, raisins, dark chocolate chips, dry coconut flakes, and low-sugar dried cereal.

If you’re looking for a simple, shelf-stable roadside snack, you can’t beat toasted nuts like almonds, pistachios, pecans, walnuts, and macadamia nuts.

“Single-serving nuts or seeds provide slow-digesting healthy fats, proteins, and fiber, and pre-portions help prevent mindless snacking,” says Gretchen Zimmermann, RD, CDCES, director of clinical dietetics at Vida Health. Health.

Nuts, like almonds, also provide essential vitamins and minerals, like magnesium, a mineral essential for blood sugar control and stress regulation, which is essential when you go on a road trip.

Protein bars are a convenient choice when you need a protein-rich snack that doesn’t require refrigeration.

“I always keep protein bars on hand that provide at least 10 grams of protein per bar to help stabilize blood sugar,” says Karen E. Todd, RD. Health.

While protein bars can be a good option when you’re on the road, it’s best to choose bars that are made with nutritious ingredients, like nuts and seeds, and low in added sugar. When possible, choose a bar with less than 8 grams of sugar per bar.

“Turkey sticks provide about 12 grams of protein for 80 calories and are ideal when you need portable protein without the mess,” Zimmerman said. Plus, turkey sticks are compact and single-serving, making them a great car snack.

Pairing turkey sticks with a source of fiber, like fresh fruit or seeds, can help you feel full after eating and help you focus on the road.

Packing fresh fruit provides an easy source of hydration, fiber and natural sweetness, making it a convenient snack that can help support regular digestion during your trip.

“Fresh fruits like apples, oranges and grapes are a great choice for a road trip because they are naturally hydrating, high in fiber and satisfy sweet cravings for only about 60 to 100 calories per piece,” Zimmerman said. Studies show that kiwis are particularly effective at relieving constipation, making them a smart travel snack for those who suffer from it.

Pair fresh fruit with a protein source, like a packet of nut butter or a turkey stick, for extra stamina.

Roasted chickpeas are the perfect protein-rich, road trip-friendly option for those following a plant-based diet. One cup of roasted chickpeas contains 14.5 grams of protein and 12.5 grams of fiber, making them a particularly filling option.

“This snack will provide the steady, slow-release energy you need for long drives, and the fiber is especially helpful in keeping your digestive system active when you’re sitting for long periods of time,” says Jackie Newgent, RDN, forward-thinking chef and culinary nutritionist. Health.

Hard-boiled eggs are a great option if you’re packing a cooler on your road trip.

“A snack of two hard-boiled eggs provides about 155 calories, 12.6 grams of protein and healthy fats, making it a compact, filling option that stabilizes the appetite on long drives,” Zimmerman said.

Additionally, hard-boiled eggs are very low in carbs, with two eggs containing just 1.12 grams. This makes hard-boiled eggs a smart snack for people on a low-carb diet.

Another fresher option for road trips is to slice vegetables with protein-rich dips, like dips made with hummus or Greek yogurt.

“Cut vegetables like carrots, snow peas or mini peppers, add crunch, volume and hydration while keeping calories low,” Zimmerman explained.

Pairing your veggies with protein-rich dips can make your snack tastier and more satisfying.

Bringing nutritious snacks is just one piece of the puzzle when it comes to staying healthy on a road trip.

Here are some evidence-based ways to stay healthy when you travel.

• Stay hydrated: Dehydration can cause symptoms such as fatigue and headaches, and impact your ability to concentrate. To stay hydrated, drink water regularly and snack on water-rich foods like fruits and vegetables.
• Take movement breaks: Sitting for too long can negatively impact circulation, digestion, etc. Taking short stops to move, such as stretching and walking, can support circulation and digestion during long journeys.
• Eat balanced meals and snacks: Choosing healthy snacks is important, but prioritizing regular meals is also essential during a road trip. Aim for at least two balanced meals each day, as well as nutritious snacks, adjusting according to your activity level and travel schedule.
• Get enough sleep: While reaching your destination may be your top priority, sacrificing sleep to arrive early isn’t a good idea. Scheduling proper rest and sleep breaks can help you stay alert, energetic, and feeling better throughout the trip.