10 Healthy Snacks for Travel
What You’ll Always Find in my Carry-on…
Today, I’m going to give you a sneak peek of the kinds of healthy snacks for travel that I use myself, and also recommend that clients pack to help with on-the-road (or on-the-plane) snacking. These are tried-and-true, road-tested ways to get in more protein and fiber, and nip cravings in the bud.
For the Plane / Car
I like all of these products/foods because:
- They’re relatively small and easy to pack
- They can fly on a plane (no liquids, no travel restrictions)
- They tend not to get crushed
- They’re generally high in protein and/or fiber, which are very filling (and tend to get neglected if you rely only on convenience food)
I’m including affiliate Amazon links because some of these products are tough to find in grocery stores (especially in all the flavors), but many versions of these products can be found in larger grocery stores or health food stores. Use Amazon if you want convenience and more variety, but please know that you have other options, too.
Here are my 10 top choices for healthy travel snacks!
- Roasted edamame – Biena – I am linking a variety pack on Amazon, but just a heads up that the “Ranch” is my favorite flavor!
- Roasted chickpeas – Biena – I am linking a variety pack on Amazon, but you might be able to find these at a local grocery store or health food store… The “Honey Roasted” flavor is my obsession!
- Roasted fava beans – Bada Bean Bada Boom
- Tuna packets – I am linking a Starkist multipack on Amazon, but just know that you can find these at almost any grocery store in a variety of interesting flavors
- 100-cal snack packs of nuts – I am linking Emerald brand, but these are easy to find at larger grocery stores
- Bare apple chips – just pack carefully, since these can get crushed!
- Fresh fruit – you can usually pack this, but probably need to eat/dispose of it by the time you reach an international destination
- Hardboiled eggs – you can pack them from home, but you can also find them at many airport kiosks
- Greek yogurt – available at many airport kiosks
- Protein shakes/drinks like Owyn or Core Power – available at many airport kiosks
Additional tips:
DIY Travel Meals
What I love about packing healthy snacks is that you can combine them to create meals on-the-go if you’re stuck – and most of the time it’s much cheaper and healthier than a restaurant or fast food! I often find that I can skip “convenience meals” if I just eat something like a few servings of chickpeas with some fresh fruit and a yogurt.
Pack Based On Your Trip
I also adjust how much food I pack for a trip based on how confident I am that I’m going to be able to find healthful, nutritious food when I arrive at my destination. If I know I’m walkable to grocery stores in a European city, for example, I bring far less. But if I know that a grocery store is a no-go, I pack a lot more.
Use Airport Lounges to Your Advantage
Also, if I go to an airport lounge before a trip, I might pack less perishable food (like the hardboiled eggs or fresh fruit, for example), because the lounge will have these foods (or similar) once I get through security.
Use Grocery Delivery Services at Your Destination
For fresh foods, keep in mind that many metropolitan/suburban destinations will have regular grocery delivery, like Whole Foods or their own local grocery superstore chain. Many times, I have had groceries delivered to my hotel when I arrive so that I get fresh, high-protein food for my hotel fridge. And pro tip – you can often get your hotel to put an additional, larger fridge in your room if you request it in advance.
Pack with the Whole Trip in Mind, Not Just your Departure
Final tip: divide your snacks into three packing stages – one for the way there, one for the trip itself (if needed), and one for the way back. For example, if I buy three bags of Biena chickpeas, I put one in my purse and two in my suitcase. I eat one on the way there, one while at my destination, and then I pack the last one in my purse on the way back. Make sense? I don’t put all three in my purse right at the start, where I’m more likely to plow them through them on the first travel day.
Need more tips for healthy travel? Check out this blog post about maintaining progress on vacation.
