heart healthy travel snacks

‘I’m a Cardiologist, and These Are the Heart-Healthy Snacks I Always Have With Me When I Travel’

Whether you're traveling by plane, train, or automobile, there is always something about hitting the road that always brings with it some ravenous hunger (or is that just me?). As a result, when packing for your trip, it’s important to pack some fuel for your body. Of course, not all snacks are created equal, and that becomes particularly true when traveling. While you may have many active adventures planned on the other end of your travel, the process of getting to those adventures may involve more than a few sedentary hours.

• Tamanna Singh, MD , clinical cardiologist at the Cleveland Clinic

“Prolonged travel can have variable effects on health,” says Tamanna Singh, MD , a doctor of clinical cardiology and cardiovascular medicine at the Cleveland Clinic. “With air travel, some people can be impacted by fluctuation in oxygen levels, changes in air pressure, and temperature swings. The air pressure on planes is quite low, which means less oxygen is getting to your body. This can lead to fatigue, shortness of breath, and can cause gas expansion in the gut and stomach discomfort.” Moreover, as Dr. Singh notes, “airplane cabins also have low humidity, which contributes to dehydration.” Even if you’re not flying, sitting still for as little as four hours can lead to increased risk for developing deep venous thrombosis (aka clots in the legs). According to Dr. Singh, this can stress the heart and make it challenging to get adequate oxygenation in your body. As a result of all of the above rationale, she emphasizes that it is particularly important to pay attention to what you’re putting into your body any time you're traveling.

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To make sure that you’re well-prepared to enjoy every moment of your travel plans, we asked Dr. Singh for more expert intel about what foods she recommends bringing on your next trip for optimal cardiovascular health, and which ones you should attempt to avoid.

The top healthy travel snacks and beverages, according to a cardiologist

1. water and electrolytes.

Due to the increased risk for dehydration that generally accompanies travel (especially by plane), Dr. Singh recommends plenty of H2O and electrolytes. Be sure to pack a reusable water bottle in your carry on, and bring along some electrolyte packets or tablets, like those from Cure Hydration or Nuun . Drink plenty of water before you leave, drink it on your flight (or in the car), and continue hydrating (yes, even more than usual) while on your vacation. This will also help prevent traveler's constipation .

2. Coconut water

Speaking of the importance of staying well-hydrated when traveling, coconut water is packed with hydration-boosting electrolytes, including potassium and magnesium, which makes it more hydrating than regular water. In addition to keeping you hydrated, electrolytes help regulate your pH and control muscle contractions, which is especially beneficial for travelers spending long hours outside swimming, hiking, or doing any physical activity in warm weather. "Coconut water could be a good choice for rehydration after a long or intense workout, an illness during which you experience vomiting or diarrhea, or after a day out in the sun," Serena Poon, CN , a chef and certified nutritionist previously told Well+Good . Coconut water also contains vitamin C, which can help keep your immune system strong when traveling. Look for low sugar options, like those from Vita Coco or mix up your own by adding Laird Superfood's coconut water mix .

3. Whole foods that are high in protein, like yogurt, hard-boiled eggs, or peanut butter

Given the propensity for folks to experience symptoms of gastrointestinal unrest—including indigestion, bloating, and stomach tightness—during travel, Dr. Singh recommends high-protein snacks that do not promote gas, meaning minimal fiber. That could be anything from a peanut butter and jelly sandwich to crackers with mild cheese, hard-boiled eggs, applesauce, or a turkey wrap. Low-salt tortilla chips with guac, trail mix, and Greek yogurt are three other delicious ideas. After you arrive at your destination, Dr. Singh reminds you that fiber is a super heart-healthy nutrient that should return to being a key component in your meal rotation.

4. Fresh fruit

Speaking of whole foods, eating truly unprocessed ingredients is always a good idea—but especially during travel. Dr. Singh recommends fresh fruit that doesn't have a high fiber content for the same reasoning above. This might include cantaloupe, honeydew, watermelon, nectarines, peaches, and ripe bananas. You can also peel fruits and whirl them into a smoothie to take with you on the road. All fruits pack a potent amount of heart-healthy vitamins and minerals, like vitamins A, B, and C, plus the carbohydrate content will keep you energized (without spiking your blood sugar) in the air or on the road.

Are there any foods we should limit when traveling?

According to Dr. Singh, there are a few food categories that could cause digestive issues or abdominal pain when flying. “Given the increased risk for gas expansion and abdominal bloating on planes, I suggest avoiding gas-producing foods and fried or fatty foods,” says Dr. Singh. This includes the following:

• Red meat : The richness and saltiness of the meat could cause indigestion, nausea, or dehydration (and it's generally not recommended for heart health).
• High-fiber foods like beans, legumes, and cruciferous vegetables : These are some of the most nutrient-dense foods, but Dr. Singh says that in travel situations, their high fiber content could result in a lot of extra gas buildup.
• Dehydrating beverages : While you may be tempted to order coffee or alcohol mid-flight, Dr. Singh notes that the dehydrating properties of these drinks make them less than ideal for travel. “Patients with heart failure should particularly avoid dehydrating beverages as they are quite dependent on adequate fluid-electrolyte balance,” she adds.

Bottom line

Overall, Dr. Singh recommends that we “stick with whole foods or unprocessed, nutritious snacks that have a good balance of protein, carbs, and healthy unsaturated fats.” The result? A truly spectacular (and heart-healthy) vacation.

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25 Best Travel Snacks For Your Next Trip

These picks are approved by our registered dietitians and taste testers for your next adventure.

We've been independently researching and testing products for over 120 years. If you buy through our links, we may earn a commission. Learn more about our review process.

Our top picks:

CHOMPS Grass Fed Original Beef Jerky Snack Sticks

Purely Elizabeth Blueberry Walnut Superfood Oatmeal

Justin's Classic Peanut Butter Squeeze Packs

Frooze Balls Double Filled Energy Balls (6 Pack)

LesserEvil Himalayan Pink Salt Popcorn (24 Pack)

Mariani Probiotic Prunes (4 Pack)

UNiTE Protein Bar Variety Pack (12 Pack)

Sweet Loren's Breakfast Biscuits, Cinnamon Sugar (30 Count)

Whisps Baked Cheese Bites (12 Pack)

Simple Mills Pop Mmms (3 Pack)

Ideal snacks for travel include ones that will keep in your backpack, purse or carry-on without melting or falling apart. If you're traveling by plane, you'll want to make sure the snacks are TSA-compliant , so no liquid or gel food items over 3.4 ounces. Most importantly, the best snacks should have a combination of protein and fiber to keep you fueled and satisfied. Try to aim for about four grams each of protein and fiber, and keep added sugar to a minimum (under eight grams is ideal per snack, which is the equivalent of two teaspoons). Always prioritize fresh produce when possible, since they offer a great combination of fiber and antioxidants to keep you feeling your best during your travels.

Fruits and vegetables also are packed with water, a smart way to stay hydrated during your trip. Hydration in general is the key to savvy travel — especially for long plane rides, so don't forget to bring an empty water bottle with you to fill after you go through security at the airport. Since the altitude is dehydrating, and turbulence/delays can make beverage service unpredictable, it’s worth the investment to buy a second, unsweetened drink at the airport. Pair that with these nutrient-dense snacks and you'll be sure to have a great vacation.

Made from sustainably sourced proteins, these convenient jerky sticks are a notch above from what you'll find at a traditional convenience store en route to your travel destination. The beef and venison varieties are 100% grass-fed and finished, and turkey options are free-range. Every CHOMPS option is hormone-free, antibiotic-free and has lower sodium counts than other options on the market.

Per serving (one stick): 90 calories, 6g total fat, 2.5g sat fat, 25mg cholesterol, 290mg sodium, 0g total carb, 0g fiber, 0g total sugars, 9g protein

Oats are an easy base for when you're at a hotel or during any travel experience. Ones that come in a convenient cup like this from Purely Elizabeth just require a bit of hot water that you can ask for on the airplane. While oats can be a great source of fiber and whole grains, flavored varieties tend to be very high in added sugar and void of any protein. That's why these cups are a top pick for us since they only have six grams of added sugar and pack in nine grams of protein from collagen, creating a well-balanced choice.

Per serving (one container): 230 calories, 5g total fat, 0.5g sat fat, 0mg cholesterol, 130mg sodium, 37g total carb, 5g fiber, 9g total sugars, 6g added sugars, 9g protein

Nut or seed butter packs offer a great dose of healthy fats and you can add them to crackers, cereal, oatmeal, fruit or other snacks you've packed (or simply enjoy them on their own). Bonus: Packs smaller than 3 ounces, like these ones, get the thumbs-up from TSA . They even pack in seven grams of protein too.

Per serving (one pack): 210 calories, 18g total fat, 3.5g sat fat, 0mg cholesterol, 25mg sodium, 6g total carb, 1g fiber, 2g total sugars, 0g added sugars, 7g protein

These energy balls are the perfect bite to stash in your purse or backpack for your trip. Made from dates, nuts and fruit, each bite has two freshly made fillings inside and is seriously satisfying. Flavors include caramel chocolate peanut butter, chocolate hazelnut, dulce de leche, lemon, peanut butter and jelly, raspberry dark chocolate and triple chocolate fudge. The tiny packs are great for travel.

Per serving (two balls, peanut butter and jelly): 126 calories, 6g total fat, 2g sat fat, 0mg cholesterol, 32mg sodium, 16g total carb, 2g fiber, 12g total sugars, 0g added sugars, 3g protein

Popcorn is a great volume-rich snack, meaning you can eat quite a bit of it for very little calories. It is also considered a whole grain and good source of fiber. Skip the movie theatre popcorn dripping in butter, and opt for air-popped or lightly oil-popped varieties. The convenient mini bags from LesserEvil are great to stash in your carry-on and are made with organic extra-virgin coconut oil.

Per serving (one bag): 50 calories, 3g total fat, 2.5g sat fat, 0mg cholesterol, 90mg sodium, 7g total carb, 2g fiber, 0g total sugars, <1g protein

Between lengthy travel plans and a new environment, keeping things regular can be a challenge. That's why our dietitians suggest having some prunes on hand during any trip. Prunes have a slew of health benefits , and research suggests that prunes are as effective as over-the-counter products to help with constipation. We especially love these prunes from Mariani that add in probiotics for additional gut health and immune support to keep you healthy during your trip and beyond.

Per serving (five to six prunes): 100 calories, 0g total fat, 0g sat fat, 0mg cholesterol, 0mg sodium, 26g total carb, 3g fiber, 16g total sugars, 0g added sugars, 1g protein

Protein bars can make for an easy travel snack, but not all of them are created equal (some mimic the nutrition facts of a candy bar more than anything else). We like these gluten-free bars from UNiTE that are nutrient-dense and made with dates, nut butters and whey protein. The churro flavor was a tester favorite and packs in 10 grams of protein and five grams of fiber at under 200 calories.

Per serving (one bar, churro): 190 calories, 9g total fat, 1g sat fat, 35mg cholesterol, 70mg sodium, 19g carb, 5g fiber, 9g total sugars, 7g added sugars, 11g protein

We can't get enough of these sweet breakfasts biscuits that come in convenient packets of three and are made with better ingredients than others on the market. One serving makes for a light breakfast on-the-go or a layover snack, and is packed with 19 grams of whole grains, 4 grams of protein, 3 grams of fiber and five B vitamins. Plus, the biscuits are gluten-free and come in blueberry, cinnamon sugar, and chocolate flavors.

Per serving (one pack): 200 calories, 8g total fat, 3g sat fat, 0mg cholesterol, 180mg sodium, 32g carb, 3g fiber, 11g total sugars, 11g added sugars, 4g protein

Bringing perishable foods like yogurts and cheese sticks might not be possible during your travels, but you'll get the best of both worlds with these baked cheese bites from Whisps that are shelf-stable. Whisps first ingredient is protein-packed cheese and each bite is super crispy and satisfying with a whopping 13 grams of protein per serving. They come in a few fun flavors as well and were a family-friendly hit in taste tests.

Per serving (23 crisps, parmesan): 150 calories, 10g total fat, 7g sat fat, 30mg cholesterol, 350mg sodium, 1g carb, 0g fiber, 0g total sugars, 13g protein

Looking for something to crunch on mid-flight? These bite-sized popped crackers are baked and made with 1/3 cup of vegetables per serving like organic butternut squash. They have a cheesy flavor and are light and airy. Throw some in a handy reusable snack bag that you can refill all trip long.

Per serving (44 crackers): 140 calories, 5g total fat, 1g sat fat, 5mg cholesterol, 280mg sodium, 21g carb, 1g fiber, 1g total sugars, 0g added sugars, 2g protein

Natural Delights Medjool Date Strips with Tajin

Who knew that fresh Medjool dates and Tajin chili lime seasoning would pair so well together? This snack offers a unique flavor profile for sweet and spicy lovers, and the simple ingredient list is one to rave about. "Loved the spicy flavor. A flavorful snack and good for on the go," one tester said.

Per serving (one pouch, six pieces): 100 calories, 0.5g total fat, 0g sat fat, 0mg cholesterol, 340mg sodium, 22g carb, 3g fiber, 19g total sugars, 0g added sugars, 1g protein

Prevail. Grass Fed Beef Jerky (4 Pack)

Our dietitians are fans of this jerky from Prevail since it is 100% grass-fed and grass-finished beef jerky and is free from fillers and additives. Taste testers appreciated its tender texture and balanced flavor since it is cherrywood smoked and seasoned with organic spices. Most importantly, it has lower sodium and sugar counts than competitors, so you won't get bogged down on your trip. And with 12 grams of protein per serving, it's perfect to keep you fueled on those long rides in the car.

Per serving (one ounce, original): 70 calories, 1.5g total fat, 0g sat fat, 30mg cholesterol, 280mg sodium, 5g total carb, 0g fiber, 4g total sugars, 12g protein

Jackson's Sweet Potato Chips (15 Pack)

A top performer in our potato chips taste test , these sweet potato chips from Jackson's come in perfectly sized snack packs for travel. They are made with premium avocado oil and cooked low and slow to maintain the stability and integrity of the oil's healthy fats. The brand uses non-GMO heirloom sweet potatoes , and while the sea salt is the healthiest options, the flavored choices are truly delicious.

Per serving (one ounce): 150 calories, 9g total fat, 1g sat fat, 0mg cholesterol, 150mg sodium, 16g total carb, 2g fiber, 3g total sugars, 0g added sugars, 1g protein

Junkless Chewy Granola Bars, Chocolate Chip (24 Bars)

An upgraded version of your favorite chewy granola bar, this snack is actually significantly lower in sugar than other brands and is free from high-fructose corn syrup or sugar alcohols. Made from simple ingredients, we love the soft and chewy texture of the bar and that it has no artificial flavors, colors or preservatives. "Nice and chewy with just the right amount of chocolate chips to peanut butter," one taste tester said.

Per serving (one bar): 130 calories, 3.5g total fat, 0.5g sat fat, 0mg cholesterol, 0mg sodium, 22g total carb, 2g fiber, 5g total sugars, 3g protein

Biena Roasted Chickpea Snacks, Sea Salt (10 Pack)

Crispy chickpeas are the perfect protein-packed snack to keep in your carry-on that won't crumble or fall apart. Of course you can make them on your own , but a pre-made pack like this is extra convenient for travel. We love that each portable pouch offers a filling combination of eight grams of both fiber and protein per serving.

Per serving (one pouch): 140 calories, 3.5g total fat, 0g sat fat, 0mg cholesterol, 230mg sodium, 20g total carb, 8g fiber, 1g total sugars, 8g protein

Sweet Nothings Nut Butter Bites (6 Pack)

Wholesome and delicious, these disc-shaped, organic bites feature a chewy outer shell of dates, oats and flaxseed wrapped around a nut butter filling with all-organic, no-added-sugar ingredients. Free from gums, stabilizers, preservatives or artificial flavors, each package offers up to four grams of plant-based protein. The bite size treat is perfect for tiding you over at the end of your flight.

Per serving (one package, oatmeal raisin): 145 calories, 5g total fat, 0g sat fat, 0mg cholesterol, 70mg sodium, 23g total carb, 3.5g fiber, 15g total sugars, 0g added sugars, 4g protein

Siete Grain-Free Mexican Shortbread Cookies

Skip the oversized cookies at the airport and pack a few of these seriously delicious Mexican Shortbread cookies from Siete. Made with a lightly sweetened blend of almond flour and pecan pieces with a dash of cinnamon, testers couldn't believe that each cookie only has one gram of sugar. The grain-free treat has a crispy texture and won't fall apart in transit either.

Per serving (five cookies): 150 calories, 9g total fat, 5g sat fat, 0mg cholesterol, 120mg sodium, 17g total carb, 1g fiber, 5g total sugars, 5g added sugars, 1g protein

Second Nature Antioxidant+ Protein Smart Snack Mix (12 Pack)

Trail mix is a favorite travel snack since it always keeps well and is also resistant to crumbling in your bag. These portion-controlled packets from Second Nature are great for stashing for a road trip or flight. We especially love the flavor combination in the antioxidant mix, and the filling fiber and protein makes this a smart choice. Plus, it doesn't have any chocolate chips like many other mixes which may melt in your bag in transit.

Per serving (one package): 250 calories, 17g total fat, 2.5g sat fat, 0mg cholesterol, 60mg sodium, 21g total carb, 4g fiber, 13g total sugars, 5g added sugars, 8g protein

RIND Snacks Straw-Peary Skin-On Dried Fruit (3 Pack)

This chewy whole fruit medley is packed with dried strawberries bursting with jammy flavor, bosc pears and sweet fuji apples. Our dietitians love that RIND maximizes nutrition and minimizes waste by taking upcycled fruit that would otherwise go to waste, retaining their nutrient-rich peels and gently drying them into snackable slices. Plus, dried fruit like this keeps really well when traveling.

Per serving (1/2 cup): 140 calories, 0g total fat, 0g sat fat, 0mg cholesterol, 0mg sodium, 33g total carb, 5g fiber, 15g total sugars, 0g added sugars, 1g protein

RXBAR Chocolate Lovers' Protein Bars Box (10 Bars)

When it comes to simple ingredient lists, it doesn't get much better than RXBAR. These tasty bars come in a wide variety of flavors and are loaded with 12 grams of protein thanks to nutrient-dense egg whites. Plus, they are a good source of fiber too — the combo of protein and fiber can help keep you full for longer on those lengthy road trips and train rides. Our registered dietitians point out that these delicious bars are sweetened with dates for binding purposes and contain no added sugar.

Per serving (one bar): 210 cal, 9g total fat, 2g sat fat, 0mg cholesterol, 260mg sodium, 23g carb, 5g fiber, 13g total sugars, 0g added sugars, 12g protein

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20 Top Healthy Travel Snacks (Dietitian Approved)

Wondering what a registered dietitian brings to eat while traveling to stay healthy? I’m sharing my favorite dietitian approved healthy travel snacks that are nutrient dense and low in added sugar.

I love traveling but it quickly becomes no fun when I don’t feel my best (aka my digestion is off) or come home with a cold. These healthy travel snack ideas will help you fuel you up for any adventure. Plus, they’re packed with the good nutrition you need to feel your best while traveling.

I was also recently quoted in Huffington Post in their article “ Best Breakfast Foods To Eat When You’re Traveling, And Why It Matters .”

Healthy Airport Dining Options

Being hangry with a delayed flight and limited food options is no way to kick off a work trip or vacation. While you can’t control how long the line for security will be, you can control what snacks you pack to have on hand for any travel situation! Plus, knowing your airport options and having some carry-on essentials can help even more. A little planning a head of time is to key to fueling up, feeling your best and starting your trip off on the right foot.

View this post on Instagram A post shared by Maggie Michalczyk, RDN (@onceuponapumpkin)

I will say that airports have come a long way when it comes to food choices. Here in Chicago, O’Hare airport has a few different local Chicago restaurants like Summer House Santa Monica and Publican Tavern inside the airport, and a couple Cibo Express (I know terminal 2 has one for sure!) locations throughout the airport that stock many of the snacks on my list of 15 dietitian approved healthy travel snacks below!

4 Key things to Look For in a Healthy Travel Snack

1. protein content.

Things with protein take longer for our body to digest vs. carbs. That is the reason eating a snack that is all carbs doesn’t work to keep us full for that long. Balancing it out and bringing high protein snacks for travel ensures we actually feel full for longer. Totally needed for every jet setter.

2. Fiber Content

When you’re reading a nutrition label check the fiber content. Why? Fiber helps to keep us fuller for longer and is needed for healthy digestion. Anything above 3 grams of fiber is considered a good source of fiber, and 5 or more is considered “high in fiber”.

Just beware of certain packaged products that have high amounts of added fibers like chicory root fiber and inulin. These can sometimes cause GI distress.

Most of us don’t get close to the recommend 25 gram of fiber we should be eating a day! To prevent constipation while traveling make it a point to incorporate fibrous foods like fruits, veggies and nuts and seeds.

3. Sugar Content

Sugar content will vary from snack to snack. Fruit, veggies and dried fruits contain natural sugars, whereas some packaged snacks can contain a lot of added sugar. Bars are notorious for their sugar content, which is why you want to pick ones that are lower in sugar and contain protein and fiber. The last thing you want is a sugar crash and no energy when you arrive at your destination!

4. Portability

Simple, mess free and easy to pull out of your bag when you’re running from gate to gate! This is a must for snacks which is why I like all of packaged items on the list below or packing fruits/veggies from home in a reusable stasher bag !

20 Dietitian Approved Healthy Travel Snacks

These 20 dietitian (and TSA!) approved travel snacks include ones that are gluten-free, dairy-free, paleo-friendly and low in sugar. They’re portable, easy to take-on-the-go and will fill you up and make you feel GOOD when traveling!

• RX Bar Single Serving Nut Butter Packet
• Purely Elizabeth Individual Oatmeal Cups or Plain Oatmeal Packets
• CHOMPS Meat Sticks
• Made in Nature Veggie Pops
• Made in Nature Figgy Pops
• Simple Mills Almond Flour Crackers Snack Packs with Hummus
• Nuts or Low-Sugar Trail Mix
• Pumpkin Seeds
• Portable Fruit Slices
• Portable Veggies Slices
• Dried Fruit
• Air Popped Popcorn
• Hard-Boiled Eggs
• Ella’s Flats
• Low Sugar Yogurt
• Homemade Wrap/Sandwich
• Low Sugar Granola
• Nut Butter Stuffed Dates
• Roasted Chickpeas
• Baked Cheese Crisps

1. RXBAR single serving nut butter packets

These nut butter packets are the perfect portion size! Pair with an apple or banana or use on top of plain oatmeal for more protein. The vanilla almond butter is my favorite flavor, but you can’t go wrong with any of them!

2. Purely Elizabeth individual oatmeal cups or Quaker plain oatmeal pouches

Great for breakfast or a snack in between flights, oatmeal will give you extra fiber (extra important for digestion when you’re off your routine!) Get plain pouches and add your own fruit and nut butter or opt for these from Purely Elizabeth that are low in sugar and high in fiber.

3. CHOMPS meat sticks

Each stick has 9-10 grams of protein per stick, no added fillers and no added sugar — it doesn’t get much better than that! They are also gluten free, dairy free, AIP friendly, whole30 approved and low carb .

4 & 5. Made in Nature veggie pops or figgy pops

I love these little pre-made energy bites that satisfy your craving for something sweet while not breaking the bank for sugar. The veggie ones are awesome too and contain a good amount of fiber!

6. Simple Mills almond flour crackers snack packs

These are my favorite crackers because they’re made with nutrient dense ingredients and nothing artificial. They’re gluten free and perfect for pairing with string cheese or hummus for a snack!

7. Nuts or low-sugar trail mix

Think pistachios, almonds, or walnuts. You can find Wonderful Pistachios at most airports. I also really like Skinny Dipped Almonds when I’m sick of plain old almonds.

Trail mix is another great option, but be sure to check the ingredient label as many contain added sugars and extra oils. If you have the time, throw one together at home with nuts and seeds!

8. Pumpkin Seeds

Pumpkin seeds are a good source of plant-based protein, fiber and magnesium. Magnesium helps to relax our muscles, and chill us out and who couldn’t use a little more of that on a flight?!

9. Portable Fruit Slices

Think carrots, celery or pepper slices. Cut them up ahead of time and store in a stasher bag to snack on in flight.

10. Portable Veggie Slices

Use the same concept as the fruit slices above but sub in some veggies instead – banana, apple, oranges, grapes, etc.

11. Dried Fruit

Think dried mango, apple rings, prunes, unsweetened banana chips. Here again it’s important to look at the label because there can be added sugar included. Dried fruit is sweet enough as is, so just make sure you see one ingredient (the fruit) only!

12. Air Popped Popcorn

You get a lot of bang for your buck when it comes to popcorn. Meaning you can eat a lot of it for not that many calories, plus some fiber! Pair a serving (roughly 3 cups) with something on this list for a little extra staying power.

13. Hard-Boiled Eggs

One large egg is a good source of protein along with other vitamins and minerals. Pair hard-boiled eggs with anything on this list. My go-to is to pair it with a fruit or veggie.

14. Ella’s Flats

If travel constipation happens to your regularly (see what I did there?!), then I wouldn’t leave home without these! Dress them with hummus or cheese or make a mini high-fiber sandwich with them.

15. Low Sugar Yogurt

Grab this on the other side of security (yogurt is not TSA approved) and opt for one that’s low in sugar and contains simple ingredients like siggi’s .

16. Homemade Wrap/Sandwich

This is one of the best ways to make sure you have a snack/meal that is balanced and will keep you full for most of your travel. I recommend using a whole-grain bread, adding a source of protein like turkey, a veggie or two, and a low sugar spread like hummus.

17. Low Sugar Granola

While most granolas are loaded with sugar, it is possible to find some that are lower than 5g! But if you have trouble finding one, opt to make your own instead. This also gives you the flexibility to add the ingredients you know that you love! You can also give my Healthy Pumpkin Granola recipe a try.

18. Nut Butter Stuffed Dates

Dates are truly nature’s candy, and they are a nutritious treat that is easily portable. Since dates are primarily made up of carbohydrates, slice one open, remove the seed, and fill with your favorite nut butter. This will make it a balanced snack with carbohydrates, protein, and healthy fat.

19. Roasted Chickpeas

These are extremely portable and you don’t have to worry about keeping them cold! Brands offer many different varieties of flavors to speak to your taste preferences. They’re also easy to make at home, so you can make a big batch and share with your travel partner. They’ll provide fiber and a little bit of protein.

20. Baked Cheese Crisps

If you like cheese, run to get these. They are perfectly crispy and cheesy. Simply enjoy them with a piece of fruit or veggie, or add them on top of a plain salad that needs a little more flavor and protein.

I like to bring a variety of these snacks because you never know what you’ll be in the mood far!

High Protein Snacks for Travel

Out of all of these snacks, if you’re looking specifically for higher protein snacks for travel (or at least more than 5g per serving), I recommend the following:

• RX Bar single serving nut butter packet
• Purely Elizabeth individual oatmeal cups
• CHOMPS meat sticks
• Made in Nature veggie pops

More Healthy Snack Suggestions

• 25 Healthy Road Trip Snacks Nutritionists Swear By
• Best Protein Packed Snacks for Women
• 20 Healthy Dairy-Free Snacks Approved By Dietitians
• 13 Healthy Crackers Approved By Dietitian

Carry-On Essentials for Healthy Travel

While the food that you have on hand is one of the most important things, here are a few extras I always recommend adding to your travel bag too!

• Empty water bottle. Most every airport has a water refill stations attached to each water fountain…use them! Save yourself five dollars for a water bottle and BYO bottle for water.
• Portable charger . You can’t rely on the chargers near the seats at the terminals…you just can’t! And because literally my worst nightmare is my phone dying as I’m trying to get an Uber home, I always make sure I
• Probiotic Supplement. Tummy troubles can happen whether you’re traveling to a different country, or just a different state. Plus when you’re out of your routine and not drinking enough water, and eating enough fiber, constipation can become a real thing. In order to make sure my digestion stays on track I always pack my probiotic, and this one that I take from mindbodygreen is shelf stable which means it doesn’t need to be refrigerated to be effective.
• Neosporin . I started putting neosporin up my nostrils while flying late last year, and haven’t been sick after a flight since. Yes, it’s weird when the people I’m sitting next to on the plane see me stick it up my nose but I truly do not care at all if it prevents me from catching the nasties that are in the air on planes! I’m not opposed to a face mask either!

Traveling to Thailand? Be sure to check out this post and this post too!

**This post contains affiliate links which means I may get a commission if you click one of the links and end up buying something.

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This article has been updated and edited. Originally Posted: June 20, 2019

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17 Dietitian-Approved Healthy Travel Snacks to Pack on Your Next Trip

Pack these dietitian-approved, healthy travel snacks on your next trip. Whether you’re traveling by car or plane, these are some of the most nutritious, filling, and tasty snack options to bring with you.

Never, and I mean never, travel without healthy snacks – that’s my motto. Snack options on the road or in flight can be unpredictable and aren’t usually the most nutritious. So, when “hanger” strikes mid-road trip or plane ride I like to be armed with some nutritious and filling, healthy travel snack options. Planning for and packing nutritious snacks is also proven to reduce hanger-induced fights with your travel companion. 😉

Why pack healthy travel snacks?

Picture this: you’re two hours into your road trip, your stomach is making more noise than the radio, and you have zero snacks in the car. What happens next? You find the next gas station, buy any and all snacks in sight, and devour them in ten seconds flat.

What happens after that? Thirty minutes to an hour later you’re craving more snacks! Why? When you wait for hunger levels to skyrocket and find yourself in the snack aisles of a gas station, you’re more likely to choose the Cheetos and Oreos over one of the few nutritious options.

Although tasty, these refined, fiber-less and sugar-rich snacks send your blood sugar levels on a roller coaster. You might get a quick boost of energy, which is inevitably followed by a steep crash in blood sugar levels, leaving you tired, moody, and craving more junk food.

That’s why planning for and packing some healthy travel snack options is a gamechanger when travelling! It’ll help you make more nutritious and less impulsive choices when you’re in a pinch.

What to look for in a healthy travel snack

You’re on board, you’re ready to plan some healthy travel snacks for your upcoming trip, but you have no clue what to buy. What makes for a healthy travel snack?

First, I typically avoid using packaging claims like “organic”, “natural”, or “non-GMO” to guide my snack choices. There’s a health-halo surrounding these claims – we assume they must mean the product is a healthy choice, when in reality, the claims have little to nothing to do with the nutritional value of a food.

Instead, I use a food product’s built-in cheat sheet, the nutrition label (when it applies)! I look for 4 things:

• Calories: Ideally you want a snack that’s around 150 to 250 calories. This is one of the few times I use calorie counts as a dietitian and that’s because I do feel it serves as a good measure of portion control here. If it happens to be slightly under or over, no biggie. Use this as a general guideline.
• Fiber: Fiber is my favorite f-word! It helps fill you up without filling you out, and helps keep blood sugar levels stable so you’re not hungry every 30 minutes of travel. I look for at least a few grams of fiber OR at least a 10:1 ratio of total carbs to fiber. For example, if something has 20 grams total carbs, at least 2 of those grams should be coming from fiber.
• Protein: Fiber and protein are a powerful, satiating and hunger-squashing duo. Look for at least 5 to 10 grams. If there’s more, great!
• Added sugar: Added sugars are the sugars added to foods and beverages during the manufacturing process. They are different from natural sugars – those found naturally in foods like fruits. The new nutrition label requires manufacturers to call out grams of added sugar, and most brands have adopted this new label by now. The closer to zero here the better, but ideally try to keep added sugar to no more than 5 grams.

In general, aim for a combo of protein and fiber in your healthy travel snacks – whether the snack item inherently has both (like roasted chickpea snacks) or you have to piece together more than one food to get both (like a banana with almond butter). 

Best Dietitian-Approved Healthy Travel Snacks

Keeping the guidelines above, plus convenience and portability in mind, here are my top X favorite healthy travel snacks.

First, let’s start with an easy one, fruit! I typically recommend fresh fruit when possible but understand eating some fresh fruits can get messy. If traveling with fresh fruit isn’t your thing, try unsweetened dried fruit instead.  It’s much easier to find unsweetened varieties than it used to be. You can find unsweetened dried fruits at many grocery store chains, like Trader Joe’s and even these tasty Good & Gather Unsweetened Dried Apple Rings from Target.

Even though fruit is rich in filling fiber and you can certainly eat it on its own, I always recommend adding some protein to it. Adding protein can help satiate you even more and can help slow digestion and buffer blood sugar spikes.

What are some good proteins to pair fruit with? See the next 6 snack choices listed!

Nuts are full of protein and fiber on their own but can also add a protein boost when paired with carb sources like fruit. Almonds and cashews make for great snacking options, but my personal favorite snack nut is pistachios. One serving of pistachios is 49 nuts – that’s a lot of nuts!

I recommend buying them in shell because taking the time to open each nut serves as a mindful eating technique and helps you slow down your snacking. I love these salt and pepper seasoned Wonderful Pistachios.

Nut Butter Packets

I repeat, nuts are a good source of protein and fiber, so this still holds true of them when blended into nut butter form. Just be sure to lookout for added sugar on the nutrition label. You can bring a whole jar with you or look for the individual nut butter packets which are very convenient for travel.

My favorite nut butter is the RXBAR Vanilla Almond Butter . It’s got an extra boost of protein from egg whites and it’s lightly sweetened naturally from the natural sugars in dates.

String Cheese

Is it string cheese or cheese sticks? Whatever you call them, they’re cheese in one of its most portable forms! Cheese is a good source of protein and calcium – a mineral that’s often lacking in the average American diet.

You can enjoy this protein-rich snack on its own, but if you need a little energy boost (hello, carbs), this is a good one to pair with some fruit!

Whisps Cheese Crisps

Cheese in portable form part 2. These cheese crisps are a newcomer to the cheese market. They’re essentially baked cheese that’s turned hard and crunchy. Whisps have at least 10 grams of protein per serving and are made from one ingredient: cheese!

You can enjoy this protein-rich snack on its own, but if you need a little energy boost (hello, carbs), this is another good one to pair with some fruit!

Hard-Boiled Eggs

So many great things to say about the incredible egg. Eggs are another excellent, yet smelly protein source. Just be sure to warn your travel companion about the smell before eating one! One egg has a whopping 7 grams of protein. Travel tip: peel the eggs before you pack them.

If you’re feeling fancy or simply bored of plain hard-boiled eggs, try these Peckish eggs. They’re convenient and portable pre-hard-boiled eggs served with delicious and crunchy seasonings!

To be honest, I don’t really like the taste or texture of jerky. But if YOU do, it can make for an excellent healthy travel snack option. Jerky is usually just protein and some fat, but be sure to check the nutrition label for  added sugars. Many jerky brands add sugar to their jerky to improve flavor and increase the weight of the final product (sugar costs less than meat by weight). Chomps sticks are not only free of added sugar, but also keto, paleo, and Whole30-approved. They’re also portable and very convenient to travel with.

Roasted Chickpea Snacks

Chickpeas are my go-to snack ingredient because of their impressive nutritional profile – a serving of cooked chickpeas (1/2 cup) has around 7 grams of protein and 4 grams of fiber. The protein and fiber combo helps fill you up, keep blood sugar levels stable, and satiate you until you get to your destination (or until your next meal).

You can now find chickpeas in conveniently pre-roasted and seasoned snack form at most grocery stores. Look for brands like The Good Bean, Biena , Saffron Road, and more. 

Hummus & Dippers

Speaking of chickpeas, did I mention they make for a very versatile snack option. When blended with a handful of other ingredients, they turn into beloved hummus. You can either portion out a big tub of hummus into small meal prep containers (like the salad dressing sized ones), or buy the single-serve ones for travel, and serve with one of the next two snack options listed (Simple Mills Crackers and Beet Chips).

It wouldn’t hurt to throw in some sliced veggies or baby carrots as dippers if you can, too. But I realize they aren’t always convenient for travel.

Simple Mills Crackers

These crackers are crackers minus the “ers”. Seriously, they taste almost too good to be true. They’re one of the few cracker brands out there without added sugars, plus they’re grain-free and gluten-free, making them paleo-friendly. One serving of their sprouted seed crackers has 3 grams fiber and 3 grams protein. 

If you love beets, it’s safe to say you’ll love them even more in chip form. Beets are surprisingly rich in protein and fiber – one serving of these Bare Beet Chips has 4 grams protein and a whopping 8 grams fiber. Plus, they’re made from just two simple ingredients: beets and sea salt.

You can also find Just Beets chips at Trader Joe’s, which, as the name implies, are made from just beets. 

Freeze-Dried or Roasted Edamame Snacks

Edamame are a type of soybean. Much like other legumes, edamame are rich in both protein and fiber, and are one of the most protein-rich among the legumes. Plus, they’re lower in total carbs compared to other legumes, like beans and chickpeas, making them the perfect snack for anyone following a lower-carb diet.

You can find roasted and seasoned shelled edamame snacks, or these new Good & Gather freeze-dried and salted edamame at Target! One half-cup serving has 12 grams protein and 4 grams fiber for just 130 calories.

DIY Snack Mix

Store-bought snack mixes, trail mixes, and granola can be loaded with added sugar and lacking filling fiber. That’s why I recommend making your own simple, easy, and filling snack mix! Start with a base of some pre-popped and lightly-seasoned popcorn, which has a little protein and fiber and provides a lot of volume for little calories. Next, add some freeze-dried fruit (Target, Trader Joe’s and Aldi’s have great selections) and nuts of your choice for an extra protein and fiber boost.

Then, get creative! Add spices, like cinnamon, for more flavor and maybe even a sprinkle of dark chocolate chips or Lily’s stevia-sweetened baking chips. 

These crunchy, cheese curl-like snacks are gluten-free, vegan, and made from plant-based proteins like chickpea and brown rice flours. They’re so tasty and come in a variety of delicious flavors like vegan white cheddar, bohemian barbecue, and nacho vibes. Even though they’re flavored, they only have one gram of added sugar per serving. 

Single-Serve Cottage Cheese

Cottage cheese is the new Greek yogurt. Although it may not be ideal for all modes of travel, if you’ve got a cooler packed for a road trip you can easily slide a few of these single-serve containers in there. C ottage   cheese  is packed with nutrients, including B-complex vitamins, like vitamin B12, and calcium. It’s an excellent source of protein, with 1 cup of small curd  cottage   cheese containing nearly 25 grams of protein.

I recommend topping a plain one with a handful of berries (for some fiber). But if you can’t handle plain, Good Culture has a few flavored varieties that don’t have too much added sugar. 

Birch Benders Microwaveable Cups

Birch Benders’ Cups have protein and fiber, zero grams added sugar, are low in net carbs, and are grain- and gluten-free, making them paleo- and keto-friendly! Obviously, you need a microwave to make these, so they may be more of a snack you bring with you to keep at your hotel (although some gas stations and 7-Elevens have microwaves you can use). All you have to do is add water, microwave for 60 seconds, and voila!

They come in seven delicious varieties, but the brownie is my personal favorite. 

Protein & Snack Bars

Protein and snack bars are probably the most convenient, portable, and dependable travel snack out there, but buyer beware. Some bars can be high in added sugar and low in fiber. Here are my travel favorites:

Pressed Fruit Bars

These bars are essentially fruit that’s been dried and pressed into a bar shape. Like fruit, they’re rich in fiber, but lack protein. So, it’s a good idea to pair with one of the proteins listed earlier (i.e. string cheese, nuts, etc.). Look for brands like That’s It bars, KIND whole fruit bars , and Trader Joe’s fruit bars.

RXBARs are my personal favorite! They are also made up of fruit (dates in this case), but have added protein in the form of nuts and egg whites. 

Health Warrior

These Health Warrior chia bars are more like a mini snack (they’re only 100 calorie each). They’re perfect for when you just need a little something to hold you over. 

These original KIND nut bars have come a long way since they first entered the market. They’re relatively low in added sugar and are a good source of protein and fiber. Plus they’re straight tasty. 

Let me know what YOUR favorite travel snack is in the comments section below!

posted by Charlotte Martin on February 22, 2020

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6 comments on “17 Dietitian-Approved Healthy Travel Snacks to Pack on Your Next Trip”

YESS!! Haven’t tried Birch benders microwaveable cups, but I buy and eat all of the other snacks all the time. THESE SNACKS REALLY ARE THE BEST.

They have some of the BEST products don’t they?! Definitely try the brownie microwaveable cup if you can, it’s so tasty 🙂

LOVE this list! Whisps, nuts and dried fruits are all go-tos when I travel. I haven’t tried the Simple Mills crackers before, so I’m interested to try them out, thank you!

Hi Amanda! Glad you found the list helpful 🙂 Whisps are my FAVORITE! So addicting! Definitely get your hands on some Simple Mills crackers they are soooo good you won’t regret it

This is awesome! Thank you so much for sharing these, I am a big snack person. One of my go-to snacks is the Enlightened Bada Bean Bada Boom snack size packs!

Hi Bevan! I still have yet to try those! You just reminded me that I need to go snag some 🙂 Thank you!

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50 Healthy Travel Snacks for Your Next Adventure

You pack outfits designed to suit your travel destination, so why not do the same thing with your snacks? After all, you wouldn’t wear the same thing in the mountains as you would on the beach.

To help make your travel snacking experience as specific to your trip as your outfits, we put together a list of healthy travel snacks suited for a variety of destinations and activities.

These wholesome travel snacks are easy to pack and eat, and we hope they add a little something to your travel experience. Bon voyage!

Travel Destination: The Lake

1. seabear ready-to-eat wild salmon.

Salmon captures the spirit of your lake adventure, and it’s also packed with good-for-you nutrients, including omega-3 fatty acids, that will keep you energized for long days of swimming and sunning. SeaBear makes salmon snackable by packing it into convenient pouches that are perfect for travel snacking.

2. Roasted Pine Nuts

The fresh, herbaceous air of your lakeside retreat demands fresh, herbaceous flavors to snack on. These roasted pine nuts from Healthy Recipe Ecstasy feature the nuanced flavors of thyme and parsley, and they serve up magnesium, zinc, and vitamin E to make you feel good.

3. BareSnacks Apple Chips

These wholesome apple chips help you get your daily apple fix when you’re on the go. Toss a few bags of bare in your suitcase so you can enjoy the flavor of fresh apple slices without worrying about browning or refrigeration.

4. Incredi-Puffs

Bring on the jet skis and the parasailing! Incredi-Puffs (available in a flavor for any craving) are incredibly light and incredibly flavorful. They satisfy your hunger without weighing you down, so you can be free to swim, jump, float, and play.

5. Field Trip Turkey Jerky

You can’t weigh down your boat with heavy snacks! Choose a snack that packs a lot of satisfying nutritional oomph into a lightweight, protein-rich package that will annihilate any hunger pangs that strike mid fishing trip. Bring Field Trip turkey jerky on all your lakeside excursions.

6. Pistachios

Snack on some in-shell pistachios to keep your hands busy while you spend hours listening to soft lake waves lapping on the rocky shore. While you’re relaxing and snacking, you’ll also be getting a champion dose of protein and fiber.

7. Ginger Root Thrive Bites

Thrive Bites provide serious nutrition in a convenient little bite, so you can get your snack on and get back to your lakeside activities in no time. Munch on them when your friend takes over rowing or when there’s a lull in your cornhole game.

Light and airy popcorn is the perfect way to satisfy your snacking tendencies while keeping yourself looking svelte in that swimsuit you’ll be living in at the lake.

9. In-Shell Sunflower Seeds

Packed with heart-healthy selenium, in-shell sunflower seeds make the perfect snack for those lazy lake days. You could pound a few bags of potato chips in a few hours, or you could spend the same amount of time slowly munching on some healthy in-shell seeds.

Travel Destination: The Beach

10. seaweed snack roll-ups.

Grab your favorite packaged seaweed snacks, rice, and veggies and roll up some nutritious snacks that will become a beach-house favorite and a healthy vacation staple for years to come. Get the recipe from Veggies Don’t Bite .

11. GimMe Organic Seaweed Snacks

If you don’t have time to turn seaweed snacks into the roll-ups above, then eat seaweed alone from GimMe Snacks for a super light and nourishing snack that will make you feel at one with the sea. One serving of these mineral-rich beach snacks has only 25 calories. Does that even count?

12. No-Bake Coconut Crack Bars

Blame it on the smell of sunblock or those gorgeous tropical trees, but whatever the reason, it’s a universal truth that coconuts and beaches belong together. These sweet coconut treats from Chocolate Covered Katie are packed with nutrient-dense coconut, and they’re super easy to make.

13. Dried Mango

Available at any grocery store, healthy dried mango will make the perfect mid-afternoon snack when you’re lounging on the beach. It won’t fill you up, it has fresh and satisfying flavor, and it has plenty of natural sugar to give you energy until sunset.

14. Stretch Island Fruit Leather

These fruity strips each contain 1/4 cup of real fruit. Throw them into your beach bag for a quick, healthy, and satisfying snack that’s also beachbody friendly.

15. Lemon Macadamia Nut Cookies

Beach trips require fresh island flavors that taste right at home in the sun and the sand. These nutty, lemony cookies by Cotter Crunch cover everything we look for in a beach snack. They’re a little sweet, super refreshing, and vegan.

16. Macadamia Nuts + White Chocolate + Dried Bananas

Trail mix is a thing, so why not beach mix? Just toss your favorite beachy flavors into a bag for some healthy anytime snacking. We love the combination of white chocolate, manganese-rich macadamia nuts, and crispy dried bananas.

17. Plantain Chips

The salty, tropical flavor of plantain chips just seems to belong on a beach. Plus, plantains are packed with vitamin C and vitamin A to make you feel good. Snack on plantain chips all day or serve them alongside some healthy grilled fish to make a beachy side dish.

We recommend barnana’s new line of plantain chips .

18. The Real Coconut Tortilla Chips

Add some beachy flavor to your average chips and salsa by swapping your standard corn chips for some subtly sweat, tropical coconut-flour chips .

19. Hawaiian Luau BBQ Kettle Style Potato Chips

Whether your beach trip takes you to Hawaii or not, these luau potato chips need to make an appearance on your trip. They pack all the flavor or a real luau into a convenient bag, and they’re kettle cooked in healthy oils, following the Hawaiian tradition. You do not have to be in Hawaii to eat and party like a Hawaiian, especially when you have these chips on hand.

Travel Destination: The Mountains

20. clif bars.

Even if you’re not rock-climbing like the dude on the famous Clif Bar wrapper, you can still enjoy one of these bars on your mountain journey. These bars are packed with rolled oats and soy protein, and they’re designed to provide lasting energy for a variety of adventures.

21. Chukar Cherries Dried Rainier Cherries

With no sugar added, t hese dried organic Rainier cherries capture all the crisp sweet flavors of mountain air. (We know you’ll be getting enough of that on your mountain adventure, but these cherries make one awesome anytime snack.) They’re filled with fiber and natural sugar for lots of energy.

22. Moon Cheese

If you’re a cheese lover, then you’ve probably daydreamed of a cheese that doesn’t require refrigeration, a cheese you can take anywhere. Meet Moon Cheese . The manufacturers developed a process to remove the moisture from cheese. They packed the delicious result into a handy package that lets you eat cheese anywhere.

If you ever go to the Moon, you could probably eat this snackable cheese there, too.

23. Thunderbird Cacao + Hemp + Walnut Bar

These vegan, grain-free bars taste like adventure. They’re packed with rich cacao, earthy hemp seeds, creamy coconut, and a burst of mint. They taste a bit like a powerhouse brownie, and they’ll keep you energized whether you’re traveling up or down a mountain or just sitting by the fire.

24. That’s It! Bean and Pea Bar

We love how the world is embracing the savory protein bar! The name of these bars says everything you need to know to be sold on this snack. Each one is packed with high-protein beans and peas—that’s it!

That’s It bars are gluten-free and non-GMO. They’ll give you hours of energy that only sets you back 90 calories. We recommend them for a pre-hike or mid-mountain snack.

25. 5-Minute Peanut Butter Energy Bites

A quick visit to any grocery store (or the general store) will get you all the ingredients you need to make these tasty energy bites from Ambitious Kitchen . They travel well, so you can throw them in your bag for a quick pick-me-up when you’ve halfway up your summit.

And of course, they only take 5 minutes to make, so you can have your snack packed and ready to go before your friend gets out of the shower.

26. Justin’s Classic Almond Butter Packets

Justin’s almond butter packets are pure goodness in a pouch. Healthy high-protein almond butter will help you power through your day. Plus, these handy little packs won’t weigh down your bag or your body. Spread the almond butter on some apple chips or just eat it alone—we won’t judge.

27. Barnana Original Banana Bites

These awesome travel snacks are made from bananas and nothing else. They’re perfect when you’re craving sweets, and they provide an invigorating jolt of potassium.

28. HannahMax Original Cookie Chips

Mountain living leaves no time for baking cookies. If a cookie craving strikes when you’re enjoying the wonders of nature, then reach for these handy Cookie Chips.  HannahMax Cookies combine the convenience of a chip with the wholesome, comforting flavor of Grandma’s cookies.

They’re made of fresh butter, cage-free eggs, and cane sugar. One serving has just 130 calories.

29. Made in Nature Kale Chips

If you’re camping in the mountains, you might be missing your usual daily salads. Get your kale fix with Made In Nature Kale Chips , available in lots of tasty flavors. The chips pack all the benefits of kale into a convenient package that can survive in your car or the bear locker.

Travel Destination: A Road Trip (aka The Car)

30. diy “road mix” formula.

Now that we’ve tried trail mix and beach mix, it’s time to give “road mix” a chance. To make it, we recommend combining one dried bean or legume, a whole grain, a protein-rich nut or seed, and a fruit. We love dried chickpeas, granola, pumpkin seeds, and blueberries.

31. Dried Wasabi Peas

Available in the bulk-food section of most grocery stores, healthy dried wasabi peas are perfect for car rides because the extreme flavor of the wasabi keeps you from overdosing on your snack, even as the monotony of winding roads has you munching endlessly.

32. Dried Edamame

Crispy dried edamame makes a satisfying and healthy stand-in for potato chips. Edamame is full of protein and fiber to sustain you on long car rides. You can find it at any grocery store, or you can even roast it yourself.

33. Carcorn (Popcorn for the Car)

Popcorn is the perfect on-the-road snack. You can eat cups of the stuff and that’s okay, because a serving size of popcorn is usually about 3 cups. Popcorn is light, and it provides a huge amount of crunchy fun in a minimal calorie package. Make you “carcorn” stand out by trying a fun recipe, like this sweet-and-spicy wasabi version from Kitchen Confidante .

34. Healthy Homemade Lollipops

When you were a kid, did your parents give you lollipops when you went on family road trips? Maybe they were just trying to keep you quiet, but wasn’t eating the lollipops still a fun and delicious experience?

Snack on the Food Network’s healthy versions of the classic lollipop, made with fresh citrus zest, to keep your taste buds busy while you’re on the road.

35. Healthy Homemade Fruit Gummies

Healthy fruit gummies are super satisfying to chew when you get stuck in that traffic you forgot to navigate around. These better-for-you gummies from A Side of Sweet feature wholesome honey and fruit or vegetable juice, so you don’t have to feel guilty about eating them.

36. Healthy Homemade Hard Candy

Hard candy is another boon for long car rides. Hard candy lasts forever, and it’s pretty much made for relieving stress and boredom. This hard candy recipe from Manu’s Menu includes honey and lemon juice.

37. Pamela’s Oat Blueberry Lemon Whenever Bars

These gluten-free bars combine oats, chia seeds, and tasty coconut sugar into a snack you can eat any time you want, even when you’ve been driving for so long, you really can’t remember whether it’s time for breakfast, lunch, or dinner.

Travel Destination: The Great Outdoors (aka Campsite)

38. healthy s’mores bars.

Camping and s’mores? It’s predictable but totally necessary. The surprise here is that you can make better-for-you vegan s’mores bars to get your chocolatey, mallowy, graham-cracker fix. These bars from the Conscientious Eater feature whole-wheat flour, oats, and vegan marshmallows.

39. Country Archer Hickory Smoke Turkey Jerky

This jerky packs the magic smells and flavors of camping into a healthy snack filled with clean protein. Country Archer turkey jerky provides you with plenty of energy for chopping wood, building fires, pitching tents, and so much more.

40. Healthy Chex Mix

You might not be in the Scouts anymore, but the snacks of your childhood camping trips are as good as they ever were. This mix recipe from Simple Roots Wellness puts an adult spin on your favorite snack by combining healthy coconut, dried cranberries, wholesome walnuts, and rich molasses.

41. Sinless Samoa Balls

Eat Bird Food’s lightened-up version of a quintessential camping treat features dates, almond butter, and coconut, so you can get your fix of the summertime camping flavors you crave without all the calories.

42. AgStandard Ranch Almonds

Big-on-flavor  ranch smoked almonds are perfect for satisfying those inevitable real-food cravings that spring up during camping trips. Plus, lean, protein-rich almonds will leave you feeling much better than any ranch dip ever did.

43. Forager Project Wasabi Greens Pressed Vegetable Chips

Camping is all about getting back in touch with nature. We don’t recommend foraging for yourself unless you know what you’re doing, but we do recommend snacking on the Forager Project’s Wasabi Greens Pressed Vegetable Chips . You can practically taste the nature in these chips, which are packed with cucumber, kale, spinach, and more.

44. Smashmallows

A healthy marshmallow that’s designed for you to snack on shamelessly? Yes, it does exist. Smashmallows are made with organic sugar and they’re gluten-free. Plus, many of the flavors have only 80 calories per serving.

45. Rosted Actually Spicy Crunchy Lentils

Rosted’s packaged crunchy lentils do something we’ve been yearning to do for years—make lentils snackable. These roasted lentils are low in calories and high in protein and fiber, making them the perfect clean snack for any kind of camping excursion.

46. Healthy Nut/Seed Butter Sandwiches

Give your favorite lunch-box sandwich a healthy shake-up that will fuel your high-energy camping vacation. Just swap out boring white bread for some seeded, whole-grain goodness; we’re talking about the kind of bread with chunks.

Then choose your favorite unsweetened nut or seed butter and trade in sugary jelly for some naturally sweetened jam, sliced fruit (like bananas, strawberries, and figs), or even carrot slices.

47. Terrasoul Superfoods Organic Medjool Dates

These organic, non-GMO dates have the kind of natural fruit sugar your body can turn right into energy. Snack on a few during a biking excursion for a quick energy boost. These powerhouse fruits also contain potassium and iron.

48. Annie’s Homegrown Organic Honey Graham Crackers

Even if you’re not planning to make s’mores on your camping trip, you’ve gotta have some graham crackers. And if you’ve gotta have some graham crackers, you better make sure they’re the healthy kind. Annie’s Organic Honey Graham Crackers are made with organic wheat flour, so they contain 8 grams of whole grains.

49. Quinn Popcorn Popping Kernels

Light, plant-based, and 100% natural, popcorn is a great choice when you need a healthy snack. Quinn makes the finest popcorn available, and you can use their wholesome popping kernels, foil, and few simple ingredients to make fresh, whole-grain popcorn over the campfire.

50. Bear Real Fruit YoYos

The cute bear on the package of these real-fruit snacks fits the camping theme perfectly, but that’s not the only reason these healthy snacks are perfect for camping. Each fruit YoYo is made with real fruits and vegetables, has no added sugar, and gives you one of your recommended five servings of fruits and vegetables a day.

They also pack and store well—a major bonus.

What’s your favorite travel snack? Let us know in the comment section below!

(PS – Be sure to join our  Dollar Snack Club  and get 6 delicious & healthy snacks for only $1! )

Additional Resources: 

• 121 Easy & Delicious Healthy Snacks For Every Type of Snacker
• 32 Tasty & Healthy Vegan Snacks to Fight Off Cravings
• 31 Guilt-Free Healthy Sweet Snacks That Will Satisfy Your Sweet Tooth
• 23 Incredibly Tasty & Healthy Snacks to Buy Right Now
• 25 Healthy Snacks That Are Perfect For When You’re On The Go
• 35 Healthy Protein Snacks to Keep You Feeling Full & Satisfied
• 30 Field-Tested Healthy Snacks for Kids
• 31 Healthy Low-Carb Snacks to Keep You Full and Energized
• 50 Healthy Gluten-Free Snacks That Taste Amazing
• 28 Guilt-Free Healthy Snacks For Diabetics
• 45 Super Easy & Healthy Low-Calorie Snacks
• 33 Healthy Snacks for Adults Who Need to Refuel
• Sweet, Salty, Sour, or Spicy: These 30 Healthy Snack Bars Cover It All
• 37 Healthy Salty Snacks for When You’re Craving Something Savory
• 30 Healthy Packaged Snacks You Can Feel Good About Eating
• 30 Healthy Filling Snacks to Conquer Your Hunger
• 80+ Healthy Crunchy Snacks Made from Fresh Ingredients
• 20+ Healthy Late-Night Snacks You’ll Crave & Love
• Sweet or Savory: Choose Your Healthy Party Snacks
• 20+ Healthy Snacks for Weight Lose That Are Under 200 Calories
• Here’s How to Enjoy Your Favorite Healthy Snacks on Any Diet
• 20+ Healthy Road Trip Snacks for Feel-Good Traveling
• 30+ Healthy Pregnancy Snacks with Essential Nutrients
• 30+ Healthy Fruit Snacks That Will Change the Way You Look at Fruit

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The best healthy travel snacks, according to nutritionists and dietitians

My motto is: Never travel without snacks ! Just as traffic and weather are unpredictable when traveling, so is the snack selection. Some airports and convenience stops are well-stocked with plenty of healthy items while others — even in big cities — leave you with few nutritious options. Plus, bringing your own food means you can avoid the over-priced airport and rest stop fare.

Whether you’re hitting the road, railways, or the skies , travel can take you long stretches between meals and a healthy snack can help nourish you and satisfy hunger between stops. You might even find that by snacking well, you’re less irritable during those unpredictable delays.

Even when you’re heading out on vacation , it makes sense to stick to your (mostly) healthy eating routine. You’ll find it easier to offset vacation weight gain and you’ll feel better during your trip. So, on top of your sneakers , sunscreen , and clothing, add healthy snacks to your packing list. Here are some nutritionist-approved picks to choose from.

What makes a healthy travel snack?

Travel snacks need to be easily portable for road trips and airplane travel, and if the latter, they must be able to make it past TSA inspection. Yogurt, nut butter, and certain dips (like hummus and guacamole) are considered “liquids and gels” and would therefore need to meet size requirements to make it through US security. (Rules may vary if you’re entering the US from a foreign country.) Fresh foods need to travel well, meaning they’re easy to tote and not too messy to eat on the go. Beyond that, here are some guidelines the registered dietitians (RDs) considered when suggesting snacks that get the green light:

• Primarily made with whole food ingredients (think: beans, nuts, seeds, fruits, veggies, whole grains).
• Any grain-containing items should be made with whole grains
• Controlled (if any) amounts of added sugar and sodium

Ask an RD A better way to think about 'clean eating'

Fresh snacks.

Fresh produce, like an apple, banana, or some baby carrots are easy options to tuck into your travel bag. “I’ll pack veggies I can eat with my hands, like sliced cucumber and red bell pepper, a little container of dip made from healthy fat, like guacamole or seasoned almond butter or tahini, and a handful of oven-roasted chickpeas for plant protein and fiber-rich carbs. This combo is chock full of vitamins, minerals, and antioxidants, and is a fresh change of pace from the packaged options for sale at airports, gas stations, etc.,” says Cynthia Sass , MPH, RD, a New York and Los Angeles-based performance nutritionist

Sass also recommends making overnight oats for a filling meal to take along. “I combine old fashioned rolled oats with plant protein powder, then add hot water, stir in seasonings like a bit of maple syrup, ginger and cinnamon, then fold in shredded zucchini, fresh fruit, and chopped nuts, and chill in the fridge overnight. This nutrient-rich complete meal is an ideal option if you have a chilled lunch sack to keep it cool.”

Maya Feller , RDN, who has a private practice in Brooklyn and a cookbook forthcoming this fall, shares a similar strategy. “In general, I do my best to have a balanced meal when I travel — either purchased before arriving at the airport or brought from home. My favorite travel snacks are always paired with a large bottle of water. I’m big on water simply because airplane travel is so dehydrating. Mixed raw unsalted nuts and fresh fruit are a usual go-to of mine. The nuts are a nice combination of satiating protein and fiber that do an effective job of bridging the gap between meals without additives. Simple and straight forward,” she says. (And remember if you’re traveling on a plane, fill up your water bottle after you make it through security.)

NYC-based RD, Natalie Rizzo agrees. “I like to snack on nuts when traveling because a small amount is really filling,” she says “But since some packaged nuts are coated in unhealthy toppings, like tons of sugar or salt, I make my own " Cinnamon Roasted Almonds " with just a little bit of cinnamon, agave and salt. All nuts contain healthy fats, protein and fiber, so you can use whatever type of nut you like best. Just try to stick to a one-ounce portion size so you don’t eat too many calories in one sitting,” suggests Rizzo.

Pro Picks Nutritionist-approved snacks your kid will actually want to eat

Frances Largeman-Roth , RDN, nutrition and wellness expert and author of "Eating in Color" says grapes are her go-to travel snack for the whole family. “They’re refreshing and hydrating (at 82% water) and are super portable as well.” Largeman-Roth explains that all grapes (green, red and black) are a great source of polyphenols and other antioxidants. “I like to bring them on car trips in a small cooler. They help my kids stay hydrated without extra potty breaks, which makes travel more fun for everyone!” she says.

Amy Gorin, MS, RDN, owner of Amy Gorin Nutrition in the New York City area makes her " Healthy Roasted Chickpeas " for her travels. “I love traveling with this filling snack because the chickpeas are filled with plant protein to help keep you fuller for longer. They're perfect for long plane rides or road trips. The chickpeas are crunchy and delicious — and you can flavor them however you like. They can be easily packed up in a zip-top bag for when you hit the road!”

Like these RDs, I travel with fresh produce and nuts, and often take some boiled eggs along for the ride, particularly when I’m traveling through meal time. For easier eating (and to reduce mess), peel them in advance, and be sure to stick them in a bag with a small ice pack if they’ll be left unrefrigerated for more than two hours. If you have the option, store the ice pack in the fridge where you’re staying and re-use it to keep fresh fruit and veggies cool on your trip home. Another pro tip: You can easily pick up small packets of salt and pepper at an airport eatery or gas station stop — perfect for seasoning your eggs on your travels!

Packaged snacks

Packaged snacks definitely make the cut with these nutrition pros, provided they meet some healthful standards. “If I’m purchasing an item at a kiosk, I usually look for a fruit and nut-based bar with 5g of added sugar or less per serving and no added salt,” says Feller. “I generally look for options that have a short ingredient list with recognizable names and limited additives. When flying, I like to be mindful of my added sugar and added salt intake. I’ve found that my post-travel digestion is much better when I stick to snacks without refined grains and additives,” she says.

Amrita's high protein chocolate chip coconut bar scores high marks with Sass. “It's delicious, made with real food ingredients, including dates, quinoa, sunflower and chia seeds, and contains no added sugar,” she says, adding, “It satisfies my choc-o-tooth while providing 15 g of plant protein and 6 g of filling fiber.” Sass says the balanced macro ratio leaves her feeling energized for about three hours. “To make it a meal replacement I’ll combine it with an organic green juice.”

Amrita High Protein Gluten Free Bars

If you were intrigued by the roasted chickpeas but don’t have the time or inclination to heat up the oven, you can purchase them instead. Joan Salge Blake , EdD, Clinical Professor, Boston University and the host of the hit health and wellness podcast, SpotOn! , recommends Biena Chickpea Snacks . “They’re high in fiber and flavor and are light as a feather so they don't weigh down your travel bag,” she says.

Biena Chickpea Snacks

“For an easy, on-the-go travel snack, I tend to bring a string cheese and a serving of baked chips, such as Beanitos Black Bean Chips ,” says Keri Gans , RDN, nutritionist and author, "The Small Change Diet". “The individually-wrapped cheese is portion controlled and provides the protein needed to help with satiety. And since the Beanitos are made from black beans, they also provide protein, plus are a good source of fiber, another important nutrient for a well-rounded snack,” she explains. It turns out dietitians have a salty tooth, too. “The chips totally satisfy my craving for something salty, without actually being too high in sodium.” If you want to pack a similar snack, Gans shares this this pro tip: Pre-portion the chips in a small container rather than eating straight from the bag.

Beanitos Black Bean Chips

If you’re hitting the road or railways instead of the skies, Gorin recommends taking Dole Spoonable Smoothies (and a spoon) along for the ride. “These are a really fun snack to bring with you on a road trip. You have a smoothie bowl made with real fruit that you can eat on the go — and it comes with a little packet of granola to sprinkle on top for crunch,” she says. “The smoothie takes 35 to 40 minutes to thaw, so if you stick it in your travel bag before you get in the car you should be good to eat it on the road or train.”

If you’re looking for more portable fruit options, Largeman-Roth says she brings a bag of RIND dried fruit with her whenever she travels. “The Orchard Blend is my favorite. I love that they keep all the skins and peels on their dried fruit, which provides more nutrients, as well as more fiber. Fiber is important when you’re traveling because most of us don’t get enough and that can lead to constipation. This stuff really helps me stay regular, just saying! The dried persimmon is especially delicious and my kids love it too.”

Dried Mango from Peeled Snacks is another RD-approved option. “When I have a hankering for something sweet, I like to snack on fruit,” says Rizzo who notes that fresh fruit doesn’t always pack well. “That’s why I carry bags of dried mango with me when I travel. These naturally sweet treats contain no added sugar and are an excellent source of vitamin C. Plus, they come in small flat bags that are easy to throw into your purse or suitcase,” she says.

Peeled Snacks Organic Dried Fruit, Mango

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28 Healthy Snacks to Pack For Your Next Long Flight

Because soggy airport pizza is no way to start a trip.

Our editors handpick the products that we feature. We may earn commission from the links on this page.

Epic Provisions Snack Strips or Meat bars

Lauren Cadillac , Manhattan-based Registered Dietitian and Personal Trainer, is a big fan of EPIC’s Snack Strips or Meat Bars which are high in protein to keep you full throughout your flight. The best part? You can find them at some airports, just in case you forgot to pack them. 

Wonderful Halos California-Grown Mandarins

These particular mandarins “are seedless and easy to peel, making them another simple grab-and-go option when you're heading to the airport,” says Lori Zanini, RD, CDE and creator of  ForTheLoveOfDiabetes.com . Not only that, but eating just two Halos will provide you with natural energy and half a day’s worth of vitamin C, she says. 

Gaea Packaged Olives

For a salty option, Keri Glassman, R.D., recommends packing olives. You can enjoy them on their own or include them in what she refers to as “mini meals” which can consist of olives and pairings like a small salad, a packet of tuna, “or a KIND bar that only has 4-5 grams of sugar per serving.” Just one thing olive-lovers, skip olive bar varieties which “are actually sitting in canola oil” and go for those stored in water and packaged in a glass jar or to-go container for a healthier option (like these Gaea olives she loves).  

Chopped Apples With Cinnamon and Almond Butter

Glassman takes her apples to the next level by chopping them up and topping them with cinnamon and almond butter. Not only is this a delicious way to fit some fruit into your trip, but it's also a simpler way to pack.

Pete & Gerry's Hard Boiled Eggs

“These are an easy addition because they are pre-peeled and ready to eat and much more nutritious than most other airport options,” says Zanini. Convenience aside, these eggs “are high in protein, organic, free-range, and certified humane” so you can travel with a full belly and a clear conscience.

Soozy's Grain-Free Muffins

If your idea of a great airport snack is less giant Toblerone and more muffins and croissants, Cadillac suggests Soozy’s Muffins. “Grain-free, gluten-free, certified paleo, these muffins are a much healthier choice than the muffins at the airport,” she says.

Frozen Grapes

Grapes not enticing for you on their own? Freeze them before your flight for a sweet and satisfying crunchy snack! Glassman recommends doing this and then popping them in a reusable on-the-go bag to keep them frozen for a few hours. “They will start to defrost, but will still be super cold for snacking,” she says.

Justin's Squeeze Pack

These packets of nut butter may not fill you up on their own but they're a great addition to crackers, fruits, and other snacks you may already have on hand. 

KIND Snack Bars

Last-minute packers, this one’s for you. The easiest thing you can do is reach for a granola bar. Glassman recommends KIND’s Dark Chocolate Nuts & Sea Salt bar. It’s her favorite “because they are made with real, wholesome ingredients like nuts, whole grains and fruit, plus the bar has only 5 grams of sugar,” she explains. 

Wholly Guacamole Classic Guacamole Minis

Avocado is a nutrient-dense food packed with healthy fats and antioxidants, says Glassman. She makes her own avocado mash at home using salt, pepper, lemon or lime, and garlic powder but if you’re not a fan of DIY, just toss some of Wholly Guacamole’s single-serve guacamole packs in your bag. “At 2 ounces each, they're totally TSA friendly. Plus, they pair so well with other nutritious snacks like crunchy veggies and whole grain crackers, so I feel encouraged to eat lots of healthy items while in-flight,” says Blechman.

Dang Unsweetened Toasted Coconut Chips

Even if you’re not jetting off to some tropical island, these coconut chips will make you feel like you’re in snack paradise. Not only are they super tasty but as Cadillac explains, “medium chain triglycerides from the coconut are great for brain function and sustained energy levels.” In other words, they’ll fill you up and help you ace that crossword puzzle you’re saving for the flight.  

Nature's Path Qi'a Superfood Organic Hot Oatmeal

We never thought to make oatmeal on a flight but it’s honestly a no-brainer. As Cadillac points out all you need to do is bring a packet with you, ask for a cup and hot water, and voila! A tasty, filling, and hot snack rich in fiber and “brain boosting omega threes” suddenly materializes.

Gimme GimMe Organic Roasted Seaweed Snacks

Cadillac packs seaweed snack on her trips because they’re “a low calorie treat that satisfies that salty crunchy craving.” But not only are they low-cal, they also pack a ton of vitamins and minerals such as as calcium, iron, magnesium, iodine zinc, and vitamins C and A! Potato chips who?

Dates With Almond Butter

“While it still satisfies that sweet tooth in the same way a candy will, dates are a real food that will provide you with vitamins and minerals compared to empty calories that you’ll get from candy,” says Glassman. Additionally, “the protein and fat from the almond butter will help satiate you” so you don’t feel the need to snack during your entire trip.

Light & Fit Two Good Mixed Berry Greek Yogurt

For a light snack that's still filling enough to hold you over until the concessions cart comes around, Blechman suggests Greek yogurt. "Right now I'm loving Two Good. The little cup has 2g of total sugar, 3g of carbs, 12g of protein and 80 calories." So, you'll save plenty of room for a fun meal when you land.

Wonderful Pistachios Wonderful Roasted & Salted Pistachios

“Pistachios are a good source of plant-based protein and nearly 90% of the fats found in them are the better for you mono and polyunsaturated type,” says Zanini. 

Horizon Organic Mozzarella String Cheese Sticks

“I am always looking for items that are individually wrapped because they’re so much easier to grab from the kitchen on my way out,” says Blechman. Her current go-to is Horizon organic string cheese for a good source of protein that easily fits in a personal bag or carry-on.

Sabra Classic Hummus Snack Dips

For a savory snack that’s indulgent without being unhealthy, Joy Bauer, MS, RDN, and health and nutrition expert for NBC’s TODAY show, recommends hummus cups, because they’re the perfect thing to accompany some fresh veggies like baby carrots, celery sticks, or bell pepper slices, she says. Or, if you're a carb-lover (who isn't?) enjoy the pita chips that come with most cups.

Finn Crisp Thin Rye Crispbread Original

If you're looking for yet another option to dip into your hummus or guac (another healthy go-to), Blechman recommends whole-grain crackers to stay on the more nutritious side. Her favorites (with or without hummus) are Finn Crisps.

Nourish Snacks Chewy Granola Bites

To satisfy your cravings for those Delta biscotti, Bauer suggests her very own Nourish Granola Bites in flavors like chocolate peanut butter, blueberry apple, and chocolate banana. The yummy snacks come in 1o oz single serve pouches as well as resealable 4 oz bags and are made with good-for-you ingredients like whole grain oats and chia, so they're filling, Bauer says.

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35 of the Best Healthy Snacks for Plane Travel

If you are looking for healthy snack options for your next air trip, you are at the right gate. Read on and you the best healthy snack for plane travel.

Life is like a book, and traveling is one of the best ways to write it. We all like to travel, but sometimes, thinking about packing everything properly and getting to the airport on time can generate some stress. The mere hustle and bustle of preparing everything correctly for our trip sometimes don’t leave us space to stop to think about what we are going to eat in the terminal or on the plane, especially if the flight is long. 

Some may simply think of buying food at the airport, but if you are an experienced traveler, you will know this is not always the best option. Packing your food for the trip may sound like a silly thing to do, but the truth is that it can be the best option, especially if you want to save some money and you are a health-conscious traveler.

The truth is, there are plenty of pre-packaged healthy snack options available online, and when it comes to making your own healthy snacks at home, you don’t have to be the most expert cook or come up with complicated or time-consuming recipes. If you’re looking for a bit of guidance on the best healthy snacks for plane travel, you are heading in the right direction. This article brings you a well-studied selection of practical, nutritious, tasty, and TSA-approved snacks. But first, let’s start by answering a ubiquitous question, especially among enthusiastic travelers.

Are you Allowed to Pack Healthy Snacks for Your Plane Flights?

Quick answer, yes. You can bring your own healthy snacks for travel as long as they are under the TSA liquid security regulations. Any liquid foods like yogurt, or spreads like peanut butter, must follow the 3-1-1 liquid rule. In short, this means that any liquid or spreadable item, gel or spray, must be in a 3.4 Oz or 100ml container or less. Nonetheless, meals you buy after passing the airport security checkpoint do not need to follow this regulation. As long as you buy it at the airport, you can take with you all the liquid or spreadable food you want.

So, what kind of snacks can I take on my trip? Actually, the TSA snack rules are pretty clear and straightforward: 

“ Solid food items (not liquids or gels) can be transported in either your carry-on or checked baggage .”  

So any solid food like sandwiches, chips, crackers, even pasta, you should be able to get them through TSA security with no problem. When we talk about foods that you cannot take on your plane trip, we refer to foods that are not TSA-approved, such as liquids and pastes in containers larger than 3.4 Oz, like juices, yogurt, coconut water, hummus, or peanut butter.

There are no restrictions on what you can take on the plane regarding international travel. However, there are restrictions on what type of food can enter the country in some borders. Australia, for example, has strict regulations about what food travelers can bring in and will confiscate any home-cooked food and any fresh produce you have in your carry-on or luggage.  

Thus, if you’re traveling internationally, it’s best to eat the food you brought with you while you’re in flight. In this way, you will avoid any inconvenience or having your food thrown away when you try to enter your destination country. If you want to bring a snack but are unsure if you will eat it, try to get a pre-packaged snack like chips, crackers, or protein bars .

As a matter of courtesy to other passengers on the plane, try to avoid bringing smelly foods such as tuna, onions, or garlic and allergens such as peanut butter or any peanut-based product. Additionally, avoid bringing messy meals or liquid foods that you can easily spill. For example, it’s good to remember that yogurt tends to explode when you open it at a high altitude. If you choose to take yogurt with you on your flight, try to open it slowly to allow air to escape without making a mess. Keep the same in mind for any food packaged in a way that it feels pressurized when you’re at altitude.

How to Pack Healthy Snacks for Plane Flights?

The best way to stick to your diet is to try to eat at home, plan your meals in advance, and eat well before leaving for the airport. But if you don’t have enough time to cook, you can always pack a healthy snack to take with you when you have to catch a flight. 

Although packing your snacks to get through airport security is no big deal, it’s good to keep certain factors in mind to avoid any hassle or inconvenience. If you’re wondering how to pack your healthy snacks for airline flights properly, here are the things you should keep in mind: 

• Make sure the food you want to bring is TSA-approved.  
• Pack all snacks in a zip bag or if you have food containers, store them in a single layer of your carry-on or luggage so you can pull them out quickly when going through security. This way, you will also protect the rest of the bags if something gets worn or spilled. 
• If you carry any liquid, check that it falls within the TSA 3-1-1 liquid rules.  
• Pack your own napkins.

Non-Perishable Healthy Snacks for Plane Flights

Among the best healthy snacks for plane travel, trail mix is ​​one of the healthiest and most nutritious options. Nature’s Garden Trail Mix combines the best nuts and berries in one easy-to-carry package.

Protein Bar

When it comes to convenient and healthy snacks to take on plane trips, protein bars definitely have a place on the podium. The RXBAR brand variety pack offers different flavors so that you can choose your favorite according to your tastes.

High protein content, low in calories, and packed with nutrients and antioxidants. If you like salty snacks, a packet of shelled and salted pistachios can be a perfect option to take with you when traveling by plane. There are many brands available on the internet, and, likely, some in-airport stores will also sell them if you do not have time to buy them beforehand.

Salt and Vinegar Packaged Almonds

Almonds by themselves are an intelligent choice packed with vitamins and antioxidants . Covered in salt and vinegar, they are truly irresistible and can be the perfect addition to salads or as a side dish.

Chickpea Crunchy Snacks

Roasted chickpeas are some of the best healthy snacks for plane travel, as they are both delicious for your health. They’re packed with fiber and protein and contain less fat than peanuts, making them a perfect healthy snack option for airline travel.

String Cheese

You can eat it plain or combine the string cheese with a handful of walnuts and a little apple, and you’ll have a complete meal in-flight. At 80 calories each strand, it’s a great on-the-go choice for your air travel.

If you are looking for some non-refrigerated snack options and a Doritos fan, you can opt for some beans-made chips. They have more protein, more fibers, and are just as tasty and better for your health.

Organic Chickpea Puffs

If we’re talking about health-conscious snacks to take on your air travels, we should definitely mention crispy chickpea puffs. With an exquisite cheese flavor and packed with protein, these organic chickpea snacks will deliciously satisfy your hunger.

Moon Cheese

If you are looking for an option to satisfy your munchies healthily while you are flying, the moon cheese may be what you are looking for. Cheesy, salty, and crispy, Moon cheese has everything we generally look for in a snack while being gluten-free, high in protein, and a tremendous source of calcium.

Meat Bars or Snack Strips

Meat bars are a convenient option, full of protein, and will keep you full during your flight. In addition, you can find them in many airports in case you do not have time to pack them beforehand.

Pretzel Sticks

Pretzels are a snack of choice for many people, and what better than taking them with you on your flight? You can find many different brands of pretzel sticks online, and these can go perfectly with various foods or on their own. You can spread them with hummus, mustard, cheese spread, or chocolate if you like sweets, and they will keep you full during your air travel.

Annie’s Cheddar Bunnies

If you are looking for an organic, different, and delicious option to take on your flight, Annie’s cheddar bunnies may be ideal. They’re made with organic ingredients and real cheese, they’re GMO-free, and they’re a fun and healthy option to satisfy your cravings on the go.

Grab and Go Healthy Snacks for Plane Flights

Cut vegetable mix.

If you have the option of bringing a container of food on your flight comfortably, a mix of cut vegetables can be the perfect meal for your trip. You can combine the vegetables you like the most and make them your preference. It may take a moment to prepare before you leave, but if you can do it, it is one of the best options to ensure a healthy meal during your plane trip.

Greek Yogurt

There are few healthy grab-and-go snack options as tasty and convenient as Greek yogurt . Chobani’s Creamy Lower Sugar Greek Yogurt Single Servings may be the perfect pick to take with you to satisfy your hunger before you head into the airport.

Instant oatmeal

Although it may sound unlikely, it’s entirely possible to make instant oatmeal quickly and easily on the plane. All you have to do is ask for a glass of hot water, mix it with your packet of instant oatmeal, and you will have a filling snack, rich in fiber and full of Omega 3 in a matter of seconds.

Low Sugar Cereal

Low-sugar cereal may be all you need to satisfy your in-flight hunger. There are many low-sugar cereal options to choose from online, and even plenty of keto-friendly choices if you’re following this diet.

Unsweetened Dried Fruit

And we mean dried fruits with no added sugar because, yes, dried fruits have their own natural sugar, as well as nutrients and vitamins, which makes them an excellent choice to take as a snack for your plane trips.

Fresh Fruit

Of course, fresh fruit had to be on this list of grab-and-go snacks for air travel. Nothing easier than simply opening the fridge, grabbing your favorite fruit, and packing it in your carry-on bag to enjoy later when you’re flying. You can combine the fruit with other snacks and thus have a complete meal. Nevertheless, sometimes a single apple or a couple of bananas is enough to satisfy your cravings for a long time.

Blueberries, strawberries, blackberries, you choose the type of berry that you like the most and pack it in your carry-on luggage to enjoy them while traveling by air. You can pre-chill them before leaving for the airport, and the berries will transform into a delicious cold snack to enjoy while admiring the scenery out the plane window.

Carrot Sticks

If you are looking for a crunchy, nutritious, and natural snack to take on your trip, carrot sticks may be the ideal option. Just cut a carrot into small sticks and pack them in your bag to take with you. You can fill a food container or zip bag and enjoy a completely healthy in-flight snack.

We are probably talking about sandwiches if we talk about practical and complete grab-and-go snacks to take on plane trips. You can make a sandwich out of basically anything you can think of, pack it up, and take it with you when you get hungry on the go. To make it healthy, try to use wholemeal bread stuffed with healthy ingredients according to your tastes.

Celery Sticks

Like carrot sticks but with a different nutritional value and flavor are celery sticks. Celery sticks are a great healthy snack to enjoy on your flight, as well as being packed with antioxidants, reducing inflammation, and helping with the digestive process . If you’re trying to stick to your healthy diet while traveling by air, celery sticks are for you.

Frozen Grapes

If you are going to travel by plane soon and are unsure what snack to bring, get some grapes, put them in the freezer, and take them with you to your flight. The grapes will get crispy, and even if they thaw on the way, you’ll have a tasty cold and natural snack to enjoy while you fly.

Chickpea Salad

For this grab-and-go snack, you’ll need a container and a bit of preparation. But without a doubt, chickpea salad is a highly nutritious option and can leave you feeling full for several hours. Also, you can make chickpea salad with different vegetables to your liking, allowing you to give it as much variety as you like.

Sweet Treats as Healthy Snacks for Plane Flights

Dark chocolate-covered almonds.

If you are looking for a sweet snack option to take on your next flight, you will love these Blue Diamond chocolate-covered almonds sprinkled with cocoa powder. They are the perfect sweet snack to take on your trip, rich in protein, fiber, and an excellent source of vitamin E.

Coconut Vanilla Granola Bites

If you want to bring a sweet snack to enjoy on your flight but you want to stay within your healthy diet at the same time, granola bites may be the ones for you. With only 120 calories for the whole package, you can eat them all if you want without feeling any kind of remorse.

Double Chocolate Peanut Butter Cup

When it comes to sweets, chocolate is one of many people’s favorites and, when combined with peanut butter, it really can be irresistible. Theo offers a choice of Double Chocolate Peanut Butter Cups that are truly delicious. These candies made with 85% dark chocolate, in moderation, can be beneficial for heart health while also being packed with antioxidants.

Strawberry Banana Chips

Have you heard of fruit chips? That’s right; it’s a fascinating trend and an excellent sweet snack option to take with you on your trips. You can get strawberry banana chips at many online stores and even at many airports. These sweet treats are great as a topping on Greek yogurt, with instant oatmeal, to add texture and flavor to a salad, or even on their own.

Cashews with Pomegranate and Vanilla

Portable, tasty, nutritious, and definitely tastier than the regular nut mix you get on airplanes. This is the mix of cashews with pomegranate and vanilla from Sahale snacks. Also, if you don’t have time to buy them beforehand, you can most likely get them at any variety store in the airport to enjoy them during your air travel.

Justin’s Squeeze Pack

These nut butter squeeze packets have become almost a standard for sweet and healthy snacking. They are an ideal choice to take with you on your air trip and an excellent complement for fruits, crackers, or any other snack that you take with you.

Quaker Rice Crisps

The classic Quaker Rice Crisps are a sweet and healthy snack option that the whole family will love. They are gluten-free, low in cholesterol, low in fat, high in fiber, and come in a convenient package that is easy to carry in your hand luggage.

Keto Peanut Butter Cookies

Chocolate and peanut butter is undoubtedly a killer combo that is hard to resist. If you follow a keto diet, this can be a sweet and flavorful snack option to take on your air travels. There are several recipes that you can get online. Just bake a batch of these delicious keto-friendly cookies the night before your trip, and you’re good to go. You will have a tasty and healthy sweet treat to enjoy during the flight.

PB & J Sandwich Bars

If you are a lover of classic flavors, you will love this snack. Van’s PB&J Bars offer a fiber-packed, gluten-free option with blueberries and peanut butter that’s simply delicious. If you’re looking for a healthy sweet treat to enjoy as a snack on your next flight, PB&J bars may be just what you’re looking for.

Apple Chips

Another sweet snack option that you will love and is as healthy as the rest of this list. Apple chips can be a delicious complement to other snacks like yogurt, or you can eat them alone if you prefer. With apple chips, you will enjoy a tasty sweet treat with all the apple’s nutrients, and it will sustain you for a long time during your trip.

Organic Dried Apricots.

Organic dried apricots are the perfect sweet to stick with any diet as they are rich in fiber and are high in iron and antioxidants. You can find different brands selling this product on the internet, and you can probably get it at airport stores as well. If you are looking for a healthy and sweet snack to take on your air travel and have a penchant for nuts, organic dried apricots may be the one for you.

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7 Healthy Travel Snacks That Are Dietitian-Approved

By packing these shelf-stable items to nosh on before you hit the road, you’ll increase your chances of sticking to your healthy lifestyle on the go..

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Traveling and eating well doesn’t always go hand in hand. Between flight delays and long days in the car,  traveling  can make it difficult to find a fresh salad or grilled piece of fish at mealtime. And oftentimes, grabbing a quick bag of chips or a bottle of soda as a snack can be commonplace, thanks to the unhealthy food choices typically available at gas stations and snack kiosks. 

That’s why having some  healthy travel snacks  in tow when you are hitting the road or heading to the airport is so important — it ensures you’ll still have access to your typical good-for-you food. Sure, having  healthy snacks  available takes a little preplanning, but when you are feeling those hunger pangs and you are tempted by the typical travel junk food, you will be glad that you have some healthy noshes in your travel bag to help you stick to your healthy lifestyle while on the go . 

“ When traveling, it’s important to have nonperishable, satisfying foods available,” explains registered dietitian Rayna McCann , MS, RDN. “In order to truly satisfy you, try incorporating a mix of protein, carbs and healthy fats.” 

We asked some registered dietitians to share their go-to healthy travel snacks, and their list may help you decide what to toss into your travel bag before you leave for your next adventure. 

Easy-to-Pack Fruits

Fruit is a quintessential dietitian-approved snack thanks to the variety of vitamins, minerals and fiber that it contains. But some fruit choices can become a pile of mush when they are tossed into a purse or travel bag. 

“Fruits like bananas, oranges and tangerines come in their own natural packaging, making them a great portable snack,” says registered dietitian Christine Milmine , RDN. And since many varieties of fruit contain key nutrients that help keep us healthy, like vitamin C and potassium, including them in your travel plans is always a good idea. 

No matter whether you are team walnut, cashew, pistachio or almond, nuts can be a perfectly portable  healthy travel snack . “Nuts can easily be thrown in a bag and can be kept at room temperature, making them easy to travel with. They also provide a great source of heart-healthy fats and protein, which can help keep you feeling full until your next meal,” explains registered dietitian Holly Klamer , RD. 

Protein Bars

Protein bars can be a perfect go-to travel snack, with some caveats. While some choices are packed with nutrients, others can be loaded with sugars, unhealthy fats and other unsavory factors. 

“Protein bars that provide at least 6 grams of protein with less than 8 to 10 grams of added sugar can help keep blood sugar levels and hunger stable during travel,” Klamer shares. To determine how much sugar is in each bar, simply look at the food label and this information will be easy to find. 

While oatmeal is often thought of as a breakfast food, this dish can be a satisfying snack, as well, as long as it is prepared properly. 

McCann suggests bringing “a packet of plain oatmeal and asking for a hot cup of water” when traveling. She adds that this can be done anywhere that offers tea, including an airplane. “Throw your dried fruit and peanut butter right into your oatmeal, and just like that, you have a plant-focused, satiating, sustainable snack,” McCann says. 

Nut Butter and an Apple

Sometimes the simplest combos are the best. Combining a single serving of nut butter with an apple makes for a healthy travel snack that is totally dietitian-approved. 

“The apple contains fiber, is portable and offers up some vitamins,” says registered dietitian Lisa Young , Ph.D., RDN. And the nut butter contains healthy fat and protein, which will sustain you while you travel. Portable, filling and inexpensive — a willing combo.” 

Roasted Seaweed Snacks

For a portable and satisfying travel snack, roasted seaweed snacks can be a great healthy alternative to potato chips or other similar noshes. “ Roasted seaweed snacks are nonperishable and satisfy that salty craving with almost no carbohydrates, which is great for people looking for wholesome snacks while monitoring blood sugar,” says registered dietitian  Lauren Harris-Pincus , MS, RDN. 

Medjool Dates

If you have a fierce sweet tooth and you need a healthy travel snack to tame that craving, then medjool dates can be your best bet. Chock-full of nutrients like fiber, calcium and iron, these fruits are filling and satisfying with a lower glycemic index. “Eat them with nut butter to make it even more satisfying,” suggests registered dietitian  Jenna Gorham , RD. 

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30 Healthy Travel Snacks For Flying

Healthy travel snacks that are easy to pack!

Packing your own food for the airport may sound like a silly thing to do. Most corporate travelers are able to expense their meals, so why bother bringing your own?

There are many reasons to consider packing at least a few healthy travel snacks on your next trip. Any seasoned traveler can share a horror story about a time they were stuck on a plane, on the tarmac for up to three hours with limited water and no snacks. If you travel enough, this scenario is bound to occur and you will be thankful to have a snack while you are stuck.

Packing your own healthy snacks will also help you resist the temptation to buy something unhealthy at the airport (remember-you are flying to work, not on vacation). If you are traveling with a daily per diem, avoiding overpriced airport food provides more money for you to enjoy a nice dinner when you arrive at your destination (hello Morton’s!).

Most importantly, if you have committed to staying on track with your diet or following a specific meal plan, packing your own healthy travel snacks ensures you will stay on track.

Healthy Travel Snack Ideas

• Fresh Fruit (firm fruit is best like a whole apple, so it will not get smashed)
• Bars ( protein bars , fruit/nut bars , natural fruit bars or granola bars )
• Dried Fruit
• Pretzels (in a sealed container or bag to avoid getting smashed)
• Popcorn Chips ( Popcorners  or Popchips )
• Crackers (healthy cracker like Mary’s Gone Crackers )
• Protein Powder in a shaker bottle (add milk or water post security or in-flight)
• Dry oatmeal cup (add hot water post security or in-flight)
• PB&J Sandwich or Wrap
• Nut butter *
• Seeds (sunflower, pumpkin, etc.)
• Granola or healthy, low sugar cereal
• Applesauce or fruit squeezes *

How To Pack Cold Travel Snacks

There are many ways to keep your food cold during travel. You can borrow your kid’s lunch box or pick up a small soft-sided cooler. Our recommendation is to maintain your professional look and travel in style with a 6 Pack Fitness Bag that features an insulated compartment to keep your food cold and additional space to carry your laptop.

Healthy Travel Snacks To Keep Cold

• Cheese Sticks
• Grilled chicken or turkey
• Turkey or Ham Roll Up with Cheese
• Sandwich or wrap
• Grapes, berries or cut melon
• Fresh cut veggies
• Fresh fruit such as grapes or berries
• Greek yogurt*
• Homemade salad (add dressing to salad before security, it is considered a liquid)
• Quinoa Salad

Check out tips for packing cold food and remaining compliant with TSA regulations.

All items with a * are considered gel or liquid by TSA and will have to be 3.4 oz. or smaller and packed with your liquid items following the TSA 3-1-1 regulations.

Stylish Cooler Bags for Travel Snacks

Smelly travel snacks to avoid.

There is nothing worse than being exposed to a strong odor when you are trapped in an air sealed room like an airplane. Prior to packing your food, please keep your future seat mates in mind. Yes, fish is very healthy, but it is incredibly rude to eat fish on an airplane (tuna fish included). I am the first to understand the need to eat protein (fish, eggs, etc.) so just be courteous and eat the smelly food in the airport terminal before you board the plane.

Odorous foods to avoid eating in-flight:

• Fish or Shell fish
• Garlic or Onions (raw or cooked)
• Strong smelling cheese (like Limburger or Silton)
• Anything fermented (Sauerkraut/ Kimchee)
• Cruciferous vegetables (cabbage, cauliflower or broccoli)
• Hard boiled eggs/ egg salad

Example DIY Airplane Meals

Breakfast : Greek yogurt + dry cereal

Snack : Grapes + nuts

Lunch : Turkey & veggie wrap/ sandwich + apple + granola bar

Snack : Fresh cut veggies + hummus

Dinner : 1 Bag of Pre-Mixed Salad + olive oil/dressing (add this at home & shake with lettuce, discard remaining liquid) + chopped vegetables +  rotisserie or grilled chicken (you can mix all of this in the salad bag to save space and avoid bring an extra container)

Meal Prep Guide for Home & Travel

If you are interested in learning how to prepare meals at home and during travel, our meal prep guide will teach you everything you need to know to get started!

Business Travel Life Meal Prep Guide Features:

• Nutrition basics
• Meal prep basics
• Meal prep tools
• How to meal prep at home
• How to get food through TSA
• How to meal prep during travel
• Easy hotel meal prep ideas
• 30 Healthy Travel Snacks
• 4 easy meal prep recipes
• Example meal plan
• Weekly meal planning list
• Delivered electronically so you can get started immediately!

Click here to download now!

What are your favorite snacks for travel? Please comment below!

Business Travel Life

Business Travel Life is an online resource supporting the road warrior lifestyle. We give business travelers the tools they need to maintain their wellness and productivity when traveling. The topics we cover include business travel tips, travel workouts, healthy travel hacks, travel products, general travel tips, and industry trends. Our goal is to make business travel a healthier experience – and to make healthy travel practices more accessible to all road warriors.

Kristina Portillo, CPT, MS

Kristina is the founder of Business Travel Life. Her love of fitness and travel unified to create a resource for business travelers and road warriors who want to take a healthier approach to business travel. She has traveled for business on and off for the past eight years. Kristina received a Master of Science in Organizational Leadership from Colorado State University and received her Bachelors of Arts in Business Marketing from Chaminade University of Honolulu.

International Travel Tips: How to Prepare for a Business Trip in South America

How to pack healthy food for air travel - tsa food rules and regulations.

You might think about editing this list and not including nuts or items with nuts. Many people are alergic to nuts and deserve to have a safe flight without fear of being exposed to something they are allergic to.

cool beans bruh

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23 healthy snack ideas to keep your heart (and belly) happy.

There are plenty of ways to add a nutritional kick to your healthy eating routine, and reaching for a health-promoting bite is just one way to show your  corazón  some love. Mindfully chosen snacks can be a great option to keep your hunger at bay,  energy up ,  mood steady , and heart going strong.

When it comes to fostering optimal cardiovascular functioning, several diets are notable for heart-promoting qualities. From  plant-based 1  to  Mediterranean , these eating lifestyles place a tremendous emphasis on foods that can help decrease  heart disease risk 2 and provide  cardiovascular protection 3 , among other benefits.

According to Seattle-based registered dietitian  Ginger Hultin, M.S., RDN , author of  Anti-Inflammatory Diet Meal Prep , "when you think about heart health, consider three things: high-fiber foods ; unsaturated fatty acids, especially omega-3s; and antioxidants." Luckily, there are loads of good-for-you, heart-friendly snack options that fit these criteria.

Fresh & crunchy snacks:

"You can take a high-fiber fruit like a banana or an apple and add a little peanut or almond butter for heart-healthy, high-fiber, healthy-fat benefits packed with vitamins, minerals, and antioxidants," says Hultin. In particular, apples are an excellent source of  bioactive polyphenols 4  and  soluble fiber , linked to cardiovascular health 5 . Need an apple breakfast idea? Give this nutrient-rich granola recipe  a try, which also has bonus protein.

This water-packed, fiber-rich veggie is a versatile, crunchy option rich in phenolic compounds 6 and touted for its powerful antioxidant properties 7 . Celery is not only simple to eat (and digest), but it's also easy to carry with you for a snack. You can eat it raw (after a thorough wash) or  roasted  (who knew?). Also, consider adding some nut butter to round out this snack.

Bell peppers

Sweet peppers, capsicums, or  chile dulce  all refer to the same glorious veggie. Especially rich in vitamin C,  antioxidants 8 , and  vitamin A 9  (beta-carotene), bell peppers make for a great heart-fit option. Just like celery, you can eat peppers raw or  roasted .

Nutty, tangy, lusciously smooth, and packed with heart-protective antioxidants, hummus is a beloved dip made from chickpeas , olive oil , and tahini . Here are 11 ways  to invite your culinary creativity and reap the benefits of the  mighty chickpea dip.

Are you looking for a crispy, nutrient-dense option to satisfy your crunchy cravings? Kale might be the answer! In fact, one study found that eating kale regularly significantly  improved participants' coronary artery risk factors 10  (likely in part due to its anti-inflammatory properties). This dark leafy green is a nutritional powerhouse with endless flavorful possibilities: from a  spicy dip  to a  marinated slaw  recipe—it's hard to go wrong.

Salty snacks:

A good source of fiber, popcorn is a  whole grain  food and famous snack worldwide. Opting for freshly made popcorn topped with  anti-inflammatory turmeric or vitamin-rich nutritional yeast  is a great way to add these popped grains to your (incredibly delicious) snacking routine. 

Rice cakes are made by heating rice grains and puffing them together into cookie-shaped patties. By themselves, rice cakes aren't the most nutrient-rich option, but they are a versatile vehicle for heart-healthy toppings. Try putting a few avocado slices or a spoonful of almond butter on top for a nourishing treat.

"Foods like nuts and seeds contain fiber, omega-3s, and antioxidants, so snacking on a trail mix or a handful of nuts can be very heart-healthy," says Hultin—and we couldn't agree more. Reach for a handful of pistachios, almonds, walnuts, macadamias ,  cashews , or even a spoonful of nut butter —the options are endless for this simple snack packed with heart-healthy fats.

Flax, hemp,  chia , sesame,  pumpkin , sunflower,  pomegranate , or apricot—seeds are an iconic,  heart-healthy 11  way to add a dose of crunch to your diet.

Roasted chickpeas

The magic of chickpeas is that besides being a fiber-rich bean, you can enjoy them in so many delicious,  varied ways . Looking for a grab-and-go snack? Try roasted dill chickpeas for a quick healthy lift.

Roasted fava beans

Another crispy option that's worth a try. Eating beans has been linked to a reduced risk of heart disease 12 , contributing to better heart health. For a zesty burst, try tossing them with some sea salt or smoked paprika.

Chock-full of vitamins, fatty acids, and minerals, sardines are a convenient, pescatarian snack option to eat for an  omega-3-rich boost. You can integrate sardines into your snacking plan by putting a couple on top of toast, rice cakes, or sourdough crackers for a quick bite.

Sweet potatoes

A delicious,  antioxidant-rich 13 root veggie, sweet potatoes are a great starchy option to nourish your body, support your digestion, and keep you satiated without spiking your blood sugar levels. The best part is that you can prepare them in so many ways —roasted, mashed, or even baked into healthier chips or fries.

An Andean, gluten-free rock star,  quinoa  is one of the few plant-based sources that contains all nine essential amino acids. Although technically a seed, this antioxidant-rich 14 grain is easy to prepare and readily available across most grocery stores globally. Try this pumpkin quinoa porridge for a potent anti-inflammatory snack.

Sweet treats:

Frozen bananas.

Is there anything more delicious than a simple sweet-tooth-satisfying treat? Enter frozen bananas. Not only are bananas a fiber-packed snack staple, but they come with a bunch of  mood-boosting benefits , too. They also make for a great  creamy base for your smoothies  or some quick  banana bites .

The hydrated version of a raisin, grapes (black, red, or green) are an amalgam of polyphenols 15 with potential cardiovascular benefits. Want a refreshing, easy bite sure to keep you satisfied? Give this  apple, grape, and celery salad  a try!

Energy balls

These versatile, protein-rich bites are ideal for heart-friendly snacking. Their mix of good-for-you ingredients (like seeds and nut butter) is perfect for eating on-the-go. Try these three easy (vegan)  energy ball recipes  for all-day energy.

Chia pudding

Despite their tiny size, chia seeds are bursting with nutrients and make for an ultra-satisfying snack. Due to their  ability to expand and gel 16 , with just a bit of plant-based milk, chia seeds can transform into a yummy,  pudding-like treat.

Dark chocolate

Full of  heart-healthy flavanols , dark chocolate is an outstanding way to get more antioxidants and other bioactive compounds linked to lower heart disease risk 17 . Opt for some easy no-bake chocolaty treats .

Healthy beverages:

Sparkling and plain water.

Water can be another superb way to support your healthy-eating habits. Of course, you can't go wrong with water, but adding just a touch of  citrus peel  or crisp mint leaves might add a bit of bonus satisfaction to your hydrating  drink.

A blank canvas to supercharge your well-being, smoothies can offer a great combination of fiber, omega-3s, vitamins, and antioxidants, to name a few. Choosing wholesome ingredients for your go-to blend is vital to making the best of these heart-friendly snacks. Consider these healthy smoothie recipes for inspiration.

A blissful cup of  café  as a healthful snack option? Absolutely! In fact, research published in the American Heart Association (AHA) journal  Circulation: Heart Failure  suggests drinking coffee may have heart-health benefits . What's more, a cup of java may support  brain function 18 and give you a nice  energy push when you need it most.

Cocoa's plethora of health-associated benefits range from  promoting brain health  to supporting mood. Cocoa flavanols can also help improve blood flow 19 and support healthy blood pressure 20 . As a  mood-boosting treat 21 , healthy hot cocoa might be your best belly-warming,  chocolaty treat .

The takeaway.

Mindfully snacking on heart-healthy foods is an important part of supporting your overall well-being. When it comes to cardiovascular health, other lifestyle factors such as physical exercise and proper rest can also play a role. So next time you reach for a snack, consider a healthy bite that will keep you (and your heart) beating strong.

• https://pubmed.ncbi.nlm.nih.gov/29496410/
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• https://pubmed.ncbi.nlm.nih.gov/1356551/
• https://pubmed.ncbi.nlm.nih.gov/16794461-the-effect-of-flavanol-rich-cocoa-on-the-fmri-response-to-a-cognitive-task-in-healthy-young-people/
• https://pubmed.ncbi.nlm.nih.gov/28439881-effect-of-cocoa-on-blood-pressure/
• https://pubmed.ncbi.nlm.nih.gov/23810791/

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12 High-Protein Snacks for Better Heart Health

Photographer: Grant Webster, Food Stylist: Holly Dreesman, Prop Stylist: Lexi Juhl

Enjoy one of these high-protein snacks to help keep yourself satisfied until your next meal. Each serving offers at least 7 grams of protein to help you support satiety, muscle recovery and healthy digestion. Plus, these delicious bites are made low in sodium and saturated fat to fit seamlessly into a heart-healthy eating pattern .

You’ll find that flavorful recipes like our Cottage Cheese Snack Jar are super easy to store in the refrigerator for those grab-and-go moments. And our High-Protein Lemon-Blueberry Energy Balls are so good, you’ll want to make a batch every week!

Cottage Cheese Snack Jar

This creamy, crunchy snack packs 20 grams of protein and 5 grams of fiber in one small mason jar. Adding the chickpeas right before serving will keep them crunchy. If you want to store everything in one jar, opt for 1/4 cup rinsed canned chickpeas instead.

Breakfast Peanut Butter-Chocolate Chip Oatmeal Cakes

Peanut butter is the star ingredient in these oatmeal cakes, providing not only flavor, but a boost of plant-based protein too. Hiding a bit in the center of each muffin is a fun way to ensure that peanut butter makes it into every bite.

High-Protein Lemon-Blueberry Energy Balls

These sweet and refreshing energy balls pack in the protein from almonds, almond butter and hemp seeds. Enjoy this easy snack before or after a workout or as a nice midday pick-me-up at work. The finishing glaze adds a tangy sweetness, but you can leave it off if you prefer a little less sugar.

Pistachio & Peach Toast

This breakfast is great when you have leftover ricotta cheese--plus it comes together in just 5 minutes.

Raspberry Yogurt Cereal Bowl

For breakfast, snack or a healthy dessert, try using yogurt instead of milk for your cereal. If making this as a to-go snack, keep the cereal separate and top just before eating.

Bread with Peanut Butter

This quick-and-easy snack is a hearty treat that is packed with protein and has heart-healthy monounsaturated fat.

Yogurt with Blueberries & Honey

A simple combination of Greek-style yogurt and blueberries gets an extra touch of sweetness from golden honey. It's the perfect balance of protein and fiber to keep you energized.

Greek Yogurt with Fruit & Nuts

This simple snack with protein and healthy fat will get you through the afternoon slump.

Tuna Salad Crackers

A fun twist on a tuna salad sandwich. This Tuna Salad & Crackers recipe uses wheat crackers instead of bread!

Protein-Packed Zucchini Bread

Late in the summer there's usually an abundance of zucchini and this gluten-free bread recipe is one way to use it up. Make a few batches and freeze any extra loaves to have on hand for snacks and quick breakfasts.

Peanut Butter and Banana Breakfast Sandwich

Creamy peanut butter and bananas are the key ingredients to this quick and easy breakfast.

Hard-Boiled Egg & Almonds

This small snack packs a nutrient punch--it's loaded with protein, heart-healthy fats, vitamins and minerals to make eating healthy easy and yummy.

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6 healthy travel snacks.

Finding healthy snacks while traveling can be challenging – rest stops, airports and gas stations usually offer fast food options, which are high in salt, sugar, unhealthy fats and artificial ingredients.

Even choices that appear healthy often have hidden dangers. For example, a McDonald’s Fruit ‘N’ Yogurt Parfait contains five different types of added sugars in addition to the natural sugars present in milk and fruit for a total of 23 grams. A side of potato wedges at Kentucky Fried Chicken comes with 700mg of sodium, and a side of chips and guacamole at Chipotle is loaded with 795mg of sodium.

These totals are way beyond what is recommended for a full meal, much less a snack. Consuming too much sugar and sodium can contribute to diabetes and high blood pressure respectively, two common precursors to kidney disease. The best bet for your kidneys – and your wallet – is to pack your own snacks to take on the road with you.

Nuts** All nuts are loaded with heart-healthy fats, and perfect to travel with because they are filling and don’t require refrigeration. Make sure they are unsalted and unsweetened.

Avocados** Like nuts, avocados are full of healthy fats and minerals. Precut a ripe avocado in half and place it into a bag with a plastic spoon. When you get hungry, scoop a spoonful onto whole grain crackers or low sodium corn chips.

Dried apples and blueberries These are delicious alternatives to common dried fruits, and can be easier to travel with than regular apples or blueberries. Be sure to buy brands that are unsweetened.

Hummus** A great dip for the road. Enjoy with carrots, rice cakes or whole wheat toast.

Popcorn Popcorn is underrated as a smart snack despite its low calorie and high antioxidant count. This is because it’s often covered in butter and salt. A better option is to make your own, and sprinkle in a pinch of salt and mix in a teaspoon of olive oil.

Quick recipe –  Nut Butter Banana Sandwich** Smear peanut, almond or cashew butter on two slices of whole wheat toast. Place sliced banana pieces on one slice of toast and finish with cinnamon, sesame seeds and/or unsweetened cocoa powder. Combine the two slices and pack away for a satisfying road sandwich.

*This article is meant to offer general health information. Before you make changes to your daily diet, consult with your doctor, dietitian or other healthcare practitioner to ensure your diet meets your nutritional and overall needs.

**Nuts, avocados, hummus and bananas are considered high potassium food choices and should be limited by people on dialysis and those with a dietary potassium restriction.

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