When you’re on a road trip, it’s tempting to fuel up on unhealthy food like fast food and gas station snacks. Fortunately, 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.
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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 fruit, nuts, and seeds, and is portable, shelf-stable, and nutrient-dense.
Protein, fiber, and fat help slow digestion, helping you feel fuller after eating and stabilizing blood sugar levels. “Trail mix is a great way to incorporate a variety of nutrients,” Avery Zenker, RD, told Health.
Zenker recommends a combo of pumpkin seeds, almonds, roasted edamame, raisins, dark chocolate chips, dry flaked coconut, and low-sugar dried cereal.
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If you’re looking for a simple, shelf-stable road trip snack, you can’t beat roasted nuts like almonds, pistachios, pecans, walnuts, and macadamia nuts.
“Single-serving nuts or seeds provide slow-digesting healthy fats, protein, and fiber, and pre-portioning helps prevent mindless snacking,” Gretchen Zimmermann, RD, CDCES, director of clinical dietetics at Vida Health, told Health.
Nuts, like almonds, also provide essential vitamins and minerals, such as magnesium, a mineral that’s essential for blood sugar control and stress regulation, which is key when you’re on a road trip.
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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 deliver at least 10 grams of protein per bar to help stabilize blood sugar,” Karen E. Todd, RD, told Health.
Though 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 are low in added sugar. When possible, choose a bar that contains fewer than 8 grams of sugar per bar.
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“Turkey sticks deliver around 12 grams of protein per 80 calories and are ideal when you need portable protein without mess,” said Zimmerman. Plus, turkey sticks are compact and single-serve, making them an excellent road trip snack.
Pairing turkey sticks with a source of fiber, like fresh fruit or seeds, can help you feel fuller after eating and help you focus on the road.
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Packing fresh fruit provides an easy source of hydration, fiber, and natural sweetness, making it a convenient snack that can help support regular digestion while you travel.
“Fresh fruit like apples, oranges, and grapes is a great road trip choice because it is naturally hydrating, high in fiber, and satisfies sweet cravings for only about 60 to 100 calories per piece,” said Zimmerman. Studies show that kiwis are especially effective at relieving constipation, making them a smart road-trip snack for those who experience it.
Pair fresh fruit with a source of protein, like a nut butter packet or a turkey stick, for more staying power.
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Roasted chickpeas are the perfect high-protein, road trip-friendly option for those following plant-based diets. A cup of roasted chickpeas packs 14.5 grams of protein and 12.5 grams of fiber, making it an especially filling option.
“This snack will provide the steady, slow-release energy you need for long drives, and the fiber is especially helpful for keeping your digestive system active when you’re sitting for long stretches of time,” Jackie Newgent, RDN, plant-forward chef and culinary nutritionist, told Health.
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Hard-boiled eggs are an excellent option if you’re bringing a cooler along on your road trip.
“A snack of two hard-boiled eggs provides around 155 calories, 12.6 grams of protein, and healthy fats, making them a compact, filling option that steadies the appetite on long drives,” said Zimmerman.
Plus, hard-boiled eggs are very low in carbs, with two eggs containing just 1.12 grams. This makes hard-boiled eggs a smart road-trip snack for people following low-carb diets.
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Another cooler-friendly option for road trips is sliced vegetables with high-protein dips, like hummus or Greek yogurt-based dips.
“Cut vegetables such as carrots, sugar snap peas, or mini bell peppers, add crunch, volume, and hydration while keeping calories low,” explained Zimmerman.
Pairing your veggies with protein-rich dips can help your snack feel more flavorful and satisfying.
Bringing along nutritious snacks is just one piece of the puzzle when it comes to staying healthy on road trips.
Here are a few evidence-based ways to stay well when traveling.
- Stay hydrated: Dehydration can cause symptoms like fatigue and headaches, and can impact your ability to focus. To stay hydrated, sip water regularly and snack on water-rich foods like fruit and vegetables.
- Take movement breaks: Sitting for too long can negatively impact circulation, digestion, and more. Taking short stops to move, such as stretching and walking, can support circulation and digestion during long drives.
- Eat balanced meals and snacks: Choosing healthy snacks is important, but it’s also essential to prioritize regular meals while on a road trip. Aim for at least two balanced meals each day, along with nutritious snacks, adjusting based on your activity level and travel schedule.
- Get enough sleep: While reaching your destination may be your top priority, sacrificing sleep to arrive sooner isn’t a good idea. Planning for proper rest and sleep breaks can help you stay alert, energized, and feeling your best throughout the trip.
