Pack These 7 Healthy Snacks for Travel, Says this Nutrition Expert

Even dietitians make nutrition mistakes.

I once took a trip from Kentucky to California. The itinerary had me scheduled with enough time during my layover to eat a decent meal before my next flight.

But then I was so delayed that I had only had enough to time to grab a large bag of trail mix and run to my connecting flight. Seems harmless. Trail mix.

But after 6 hours of mindless eating, I ate the entire bag, which I soon learned totaled nine servings and about 2,000 calories. I felt so uncomfortably full, I couldn’t meet my friend for dinner.

From that experience on, I made sure to always pack my own snacks so that I’m always in control—flight delays be damned.


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In general, good travel snacks offer protein, fiber, and/or fat. Specifically, these are the ones I always turn to.


Nothing fancy here, but these are great because they’re durable, portable, and hold up well when I toss them in my backpack for the airplane. A good ‘ol apple is loaded with nutrition, like vitamin C and a boost of gut-filling fiber. Now, if you want to get specific with apple variety, the Mohr clan has been digging the Autumn Glory Apples we’ve been seeing in the grocery store. They actually have hints of cinnamon flavor. Even our nine-year-old noticed.



These nuts provide a good source of protein and fiber. They’re also loaded with super-healthy monounsaturated and polyunsaturated fats. Here’s a trick: Buy them with their shells intact. Breaking off the shell keeps you busy (or, if you’re like me, makes a fun distracting activity for your seven-year-old for when she’s my travel companion). I’m partial to the Wonderful Pistachios Sweet Chile flavor, but you do you.


While some bars are high in protein, and others higher in fiber, many are still nothing more that incognito candy bars masquerading as “health” bars. My go to? Bob’s Better Bar from Bob’s Red Mill (I like their Peanut Butter Coconut & Oats flavor). First, they taste great. Second, the first ingredient is peanuts and the second is oats, boosting the naturally occurring protein and fiber in each.

Hardboiled Eggs

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Whole eggs (yes, eat the whole egg, please—do I still need to say this?) are one of the highest-quality, economical sources of protein available. I always keep Eggland’s Best Hard-Cooked Peeled Eggs on hand; they’re available in most grocery stores. They’re pre-cooked and pre-peeled so all the work is already finished for you. Just stash them in your cooler or lunch bag.

Bada Bean Bada Boom

Funny name, great product. These dried fava beans offer a great alternative to crunchy snacks like chips and pretzels. They have 7 grams of protein and about 5 grams of fiber per serving. Their single-serving bags are a staple in our house and perfect for a travel snack.


For those who have to travel regularly, sometimes digestive health can, um, leave a lot to be desired. California prunes are an easy, nutrient-packed portable snack that can also beat cravings, help keep you satiated, and are convenient because they’re simply dried fruit. I eat five or six prunes daily, regardless of if I’m on the road or at home.

Tuna or Salmon Packets

One downfall to traditional canned fish is you need a can opener and the ability to drain those cans. Here’s where the pouches come in. You simply tear them open and consume their high-quality protein and omega-3 fatty acids. I love the options from Safe Catch. Heck, these are even good to keep in your desk at work when you need something in a pinch.

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