Need some inspiration for healthy airplane snacks or road trip snacks? I asked top dietitians to share their go-to snacks to stay nourished, satisfied and a bit less stressed when traveling.
Finding food that travels well and satisfies your taste buds, whether on a plane or in a car, can be quite the challenge. From delayed flights to lost luggage, the journey itself can be stressful enough—whether it’s for work or pleasure.
Adding more stress to your plate is the last thing you need, especially when you’re already loaded with tasks. Whether you’re catching a flight or embarking on a road trip, maintaining a balanced diet on the go is crucial. Not only does it keep you energized, but it also bolsters your immune system, helping ward off unwanted sickness during your travels.
To ensure you stay nourished and content during your journeys, I reached out to top nutritionists for their go-to snacks.
A shorter version of this article originally appeared on Livestrong.com.
List of Healthy Airplane Snacks and Road Trip Snacks
This curated list of snacks for airplanes and road trips combines protein, healthy fats, and quality carbohydrates. These are the three main components for a balanced snack to keep your energy and brain power optimal. I also rounded up insight from dietitians about these high-protein snacks.
- Roasted chickpeas
- Hemp seeds
- Raw veggies and almond butter
- Mixed nuts
- Healthy jerky
- Sunflower seed butter sandwich
- Fruit and cheese
- Greek Yogurt Parfait
- Whole Grain Crackers with Nut Butter
- Protein Bar
1. Roasted Chickpeas
A little food prep can save a lot of time and money, especially when you’re traveling. A great source of protein and fiber, roasted chickpeas are a legume that offers a portable and healthy snacking option.
“If I don’t plan ahead and pack snacks in a small cooler or picnic basket for my family’s road trips, we usually succumb to picking up less-than-stellar snacks at the gas station. I pack a balance of homemade snacks that often include roasted chickpeas,” says Holley Grainger, M.S., RD, culinary nutrition expert and blogger at Holley Grainger Nutrition.
“Roasted chickpeas are so easy to make. All you need is a little salt and olive oil and you’re set,” explains Grainger.
This snack provides 6 grams of plant-based protein per 1 ounce (1/4 cup) serving.
2. Hemp Seeds
Sometimes called hemp hearts, hemp seeds can be pressed for oil, ground into a protein powder, or made into milk. Or, in the case of a convenient travel option, hemp seeds can be sprinkled on food.
“Hemp seeds upgrade any meal by providing plant protein, fiber and omega fatty acids,” says Ashley Koff, RD, creator of Better Nutrition Simplified. “If I’m stuck without a carb option, I add them to a packet of organic oats and then get a shot of espresso or tea and instantly have a delicious nutrition pit stop.”
If you’re concerned about the psychotropic effects of flying high on your air travel, don’t fret. While hemp seeds are the edible part of the hemp plant, they do not contain the active drug (THC) found in the hemp leaf.
Three tablespoons of hemp seeds provides 5 grams of protein.
3. Raw Veggies and Almond Butter
Whether you’re physically hungry or simply bored, having something to crunch on can help satisfy those persistent snack cravings.
“On short trips, my go-to snack is raw crunchy vegetables like carrots and celery as substitutions for chips. And I bring along natural almond butter to dip them in. Fiber, protein and healthy fats are key for satisfying hunger and preventing any relapses while on the road. Another portable option includes dried fruits or vegetables, such as dried peas, mangoes or carrots.
For some extra protein, couple them with a handful of seeds or nuts.” says Jim White, RDN, ACSM exercise physiologist, owner of Jim White Fitness & Nutrition Studios.
This snack can provide 7+ grams of protein if you eat a 2 tablespoon serving of almond butter.
4. Mixed Nuts
Nutrient-rich and portable, nuts are a staple healthy airplane snack for many nutritionists who travel.
“I always bring small bags of nuts, such as almonds, peanuts or pistachios. They provide a boost of protein, healthy fats and fiber and can help me feel satisfied if I miss a meal or need an in-between pick-me-up,” says Sharon Palmer, RDN, The Plant-Powered Dietitian, author of “Plant-Powered for Life.”
If portion size is a concern when it comes to nuts (meaning you tend to finish the five-serving size bag on one flight), look for single-serving snack packs.
A 1-ounce (1/4 cup) serving of nuts provides at least 6 grams of protein.
5. Healthy Jerky
Airplane and road trip snacks that provide protein and fiber are popular combos for dietitians because these nutrients help you stay fuller longer.
“When traveling, I always bring along healthy chicken or turkey jerky and an apple. These foods do not need refrigeration; are lightweight and portable; and offer protein and fiber, which work to stabilize blood sugar and mood,” says Misti Gueron, M.S., RDN, medical nutrition therapist at the Khalili Center.
But since many jerky brands can be high in sodium, look for low-sodium varieties, or make sure to consume lower-sodium foods, such as fresh fruits and veggies, throughout the day to balance out your sodium intake.
One serving of jerky often provides about 10 grams of protein.
6. Sunflower Seed Butter Sandwich
Here’s a smart and economical snack choice for long travel days: a sandwich that doesn’t need refrigeration.
“My go-to travel snack is a sandwich with sunflower seed butter (or sometimes peanut butter) on whole-grain bread. Depending on how long the flight is, I may or may not add banana slices to it. I love this choice because it’s shelf stable, easy to assemble, tasty and healthy,” says Vandana Sheth, RDN, CDE, and spokesperson for the Academy of Nutrition and Dietetics.
Be sure to look at the nutrition facts label as sunflower seed butter brands vary in terms of how much added sugar they contain. Aim for no more than two grams of sugar per serving.
Bonus: This is one of the best airplane snacks since it doesn’t have the common allergen, peanuts. You can be stress-free about eating something that could cause an allergic reaction to a fellow passenger.
A sandwich with whole-grain bread and sunflower seed butter can provide over 12 grams of protein.
7. Fruit and Cheese
Whether you like apples, bananas, mandarins or grapes, fruit is a hydrating and nutrient-packed travel choice. For a more substantial snack, couple it with some protein for extra staying power.
“Whenever I travel, I pack a piece of fruit and a Mini Babybel cheese. Both are portable and easy to enjoy on the go,” says Keri Gans, RDN, author of “The Small Change Diet.” “The combination of fiber from the fruit and protein from the cheese helps to satisfy my hunger until I reach my destination.”
This snack can provide 5 grams or more of protein.
8. Greek Yogurt Parfait
Combining protein-rich Greek yogurt with the sweetness of dried fruit, nuts, and the crunch of granola creates a delightful and balanced snack. This snack provides a mix of protein, healthy fats, and complex carbohydrates, making it a satisfying option for on-the-go.
Simply pack your dried fruit, nut, and granola mix, and buy a yogurt at the airport or rest stop so you don’t have to worry about keeping it cold en route.
This simple option can provide 12 grams of protein or more.
9. Whole Grain Crackers with a Nut Butter Pack
For a quick and easy snack that provides healthy fats, fiber, and a satisfying crunch, consider pairing a portable nut butter pack with whole grain crackers.
The whole grain crackers provide complex carbohydrates for sustained energy, and the healthy fat and protein in the nut butter will help prolong hunger.
Depending on the crackers and nut butter, this snack can provide 10 grams or more of protein.
10. Whole Food Protein Bar
Not all protein bars are created equal, so it’s important to look for ones with whole food ingredients (e.g., oats, dried fruit, nuts, seeds). For staying power, aim for bars with adequate protein (10 grams or more) and fiber (3 grams or more), and not too high in added sugar (5 grams or less).
Protein takes longer for your stomach to digest, so it can help you feel full for longer. Plus, it doesn’t require any refrigeration, and many health options may actually be sold at the airport or gas station for a last-minute option.
Aim for one with over 10 grams of protein that has less than 5 grams of added sugar.
Planning Ahead with These Healthy Road Trip and Airplane Snacks
These healthy airplane snacks are suitable for travel in the air or on your next road trip. They are also great options for work or hotels. Whether you’re looking for healthy travel snacks or simply trying to maintain a nutritious diet while on the road, these dietitian-approved choices have got you covered.
What are your favorite snacks for staying healthy during your travels?
This article has been updated since its original publish date.
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