What makes for the perfect road trip snack? It’s all about taste, convenience, and a balance of nutrients to keep you satisfied and fueled in-between meals. Sure, you could grab something at a fast food restaurant or at the airport snack cart, but doing a little bit of prep work and packing ahead of time is so much more convenient - and honestly, a lot cheaper.
No matter where you're planning your next getaway to, one thing’s for sure—healthy, satisfying snacks are essential to keep your energy up and hunger at bay. But choosing snacks that travel well and are packed with nutrients can be a challenge.
As a Certified Personal Trainer, macros-based nutrition coach and ultimate snack lover – I have plenty of options for your whole family, whether you’re prepping for long road trips or just need some easy healthy snacks for your plane ride! That's why I’ve curated this list of 20+ travel-friendly snacks that are portable, nourishing, and convenient—no matter where you're traveling to!
20+ Travel-Friendly Snacks
1. Nut Butter Packets
TSA/Airport-friendly
Single-serving nut butter packets (like almond or peanut butter) are a perfect source of healthy fats and protein. You can easily pair this with apple slices or rice cakes for a balanced snack. I love the Justin's Almond Butter Squeeze Packs because of the mess-free convenience of having a squeeze packet, as well as the many different flavor options, including hazelnut, vanilla, honey and chocolate.
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2. Trail Mix
TSA/Airport-friendly
Make your own or grab pre-packaged trail mix with a good mix of nuts, seeds, dried fruits, and dark chocolate for an energy boost. Just be mindful of added sugars or overly salted varieties. I personally like trail mixes that have a combination of both sweet and salty to satisfy my cravings, while also keeping me full with some fiber and healthy fats.
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3. Jerky and Beef/Turkey Sticks
TSA/Airport-friendly
Beef, turkey, or even plant-based jerky is rich in protein and can be easily stored in your bag. Look for brands with minimal ingredients and without added preservatives and sugars. Beef or turkey sticks are also a convenient option that you can eat directly out of the wrapper - a far less sticky and messy option for sure! The Chomps brand are my current favorite.
4. Protein Bars
TSA/Airport-friendly
Protein bars get a bad rap because they're "sOo pRocEsSeD." But around here, we are all about finding foods that not only align with your fitness and health goals, but foods that add convenience to your life as well. There is nothing wrong with supplementing protein in the form of shakes, bars or powders, especially if it 1) helps you eat more consistently, 2) helps you consume more protein overall and 3) if you enjoy the taste and flavor of it. That said, not all protein bars are created equal. While there's nothing wrong with some of the more popular protein bars like Cliff bars or RX bars, but they're actually not a great source of protein. Try to find brands with 15-25g of protein and an equal or less amount of carbohydrates. My favorite are Pure Protein bars (bonus: they don't taste like cardboard either!)
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5. Fresh Fruit
TSA/Airport-friendly
Fruits like apples, bananas, grapes, or oranges are naturally portable. They provide fiber, vitamins, and natural sugars to keep you energized. Just remember to bring a small baggie for any peels or cores. And perhaps some wet wipes.
6. Hummus and Veggies
TSA/Airport-friendly (as long as the hummus is 3.4 ounces or less)
Single-serve hummus cups paired with pre-cut veggies like carrots, cucumbers, or bell peppers are refreshing and packed with fiber and plant-based protein. I love the Roasted Red Pepper flavor.
7. Rice Cakes
TSA/Airport-friendly
Light and crispy, rice cakes can be a great base for toppings like nut butter or avocado (though I wouldn't suggest being brave and trying to spread your avocado once you're boarded on your flight!) They’re easy to pack and have a long shelf life, plus several flavor options to choose from.
8. Roasted Chickpeas
TSA/Airport-friendly
Crunchy, roasted chickpeas are a great alternative to chips (but PSA - there is nothing wrong with eating chips!) They kind of remind me of corn nuts. Bonus: they're packed with fiber and protein, keeping you satisfied between meals. A true powerhouse snack! My favorite flavors are the BBQ and Ranch.
9. Hard-Boiled Eggs
Granted, this may not be as convenient of an option if you've got a long flight or you're traveling long-distance without access to a cooler. But, hard boiled eggs are otherwise a perfect boost of protein and fats, plus they're super easy to prep ahead of time. Quick tip: peel the eggs ahead of time to avoid the mess.
10. Cheese Sticks or Slices
TSA/Airport-friendly
Individually wrapped cheese sticks or slices are great for a quick hit of protein and fat. They pair well with crackers or fruits like grapes or apples. These individually packaged cheese squares are a personal favorite, plus my toddler LOVES them - double win!
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11. Energy Bites
TSA/Airport-friendly
Homemade or store-bought, energy bites made from oats, nut butter, and seeds are nutrient-dense and perfect for travel. They’re also easy to portion and enjoy on the go. If you don't typically like store-bought energy bites, I promise you will LOVE my Peanut Butter Oatmeal Bites recipe.
12. Popcorn
TSA/Airport-friendly
Opt for air-popped or lightly seasoned varieties of popcorn. It’s a low-calorie, high-volume snack that provides a bit of fiber and crunch. We love the travel-size bags of Skinny Pop around here.
13. Greek Yogurt Drinks
If you have access to a cooler during your road trip, these Chobani yogurt drinks are a fantastic source of protein. Pair with granola or fresh fruit for a more filling snack.
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14. Dark Chocolate
TSA/Airport-friendly
A couple of squares of dark chocolate (70% or higher) can satisfy your sweet tooth while providing antioxidants. You can pair it with nuts or dried fruit for a more balanced snack.
15. Tuna or Chicken Packets
TSA/Airport-friendly
Tuna or chicken packets are airport-friendly, but probably not airplane-neighbor-friendly (unless your new plane friend enjoys the smell of cat food.) All smells aside, these are also a great travel option if you're looking for a high protein, filling snack. I love eating these with a whole grain cracker like Triscuits for some extra fiber.
16. Crackers and Nut Butter
TSA/Airport-friendly
Whole-grain crackers paired with nut butter packets ( or those tuna packets we just talked about) provide a satisfying mix of complex carbs and fats. Choosing a higher-fiber cracker will help keep those cravings at bay too.
17. Dried Edamame
TSA/Airport-friendly
Dried edamame is another powerhouse snack - packed with protein and fiber and the perfect salty crunch. Best part is, they offer travel-size snack bags like this on Amazon.
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18. 'That's It' Fruit Bars
TSA/Airport-friendly
For a chewy and sweet snack, these delicious fruit bars are literally just two ingredients and come individually wrapped - perfect for traveling. They’re naturally sweet and full of fiber.
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19. Instant Oatmeal Cups
TSA/Airport-friendly
If you’ll have access to hot water (which you would if you were traveling via plane), instant oatmeal cups can be a great way to get a filling, nutritious snack. Look for varieties with minimal added sugar. I'm currently loving these Kodiak Cake Oatmeal cups which have ~14g of protein.
20. Dried Fruit
TSA/Airport-friendly
Pre-packed dried fruit paired with raw or mixed nuts is a classic and nutritious snack combo. Opt for unsweetened dried fruits to avoid excess/added sugar.
21. Nuts
TSA/Airport-friendly
Nuts, including almonds, walnuts, peanuts and cashews, are a great snack; they're jam-packed with healthy fats and even a little protein. Be mindful of your consumption though, nuts are very calorie dense for a relatively small amount. I suggest pairing it with another food, like popcorn, for more volume to help keep you full. These travel-sized packages are perfect for on-the-go.
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Pro Tip for Travel Snacking:
When you can, try to balance your snacks with a combination of macronutrients: protein, fat, and fiber-rich carbs. This will help keep you full longer and avoid the blood sugar spikes and crashes that can come with sugary, processed snacks. Because you'll be out of your normal eating routine traveling and likely have limited access to certain foods, don't stress over trying to eat perfectly. Having balance with food is also finding consistency with eating in a way that aligns with your goals, most of the time, not 100% of the time. Do what you can with trying to make most of your meals and snacks balanced, and just enjoy the rest!
For a detailed list of 20+ balanced snack ideas and a full PDF guide on how to build balanced plates, make sure to download my Free Balanced Eating Guide right here. Plus you'll learn the 5 steps to balanced eating and realistic strategies to finding freedom with food forever - download it here!
Final Thoughts:
Staying healthy and energized while traveling doesn’t have to be complicated or perfect! With these 20+ travel-friendly snacks, you can enjoy nourishing, delicious food on the go without sacrificing your nutrition goals. These travel-friendly snacks will keep you feeling your best throughout the day, no matter where your travels take you.