30 Healthy Road Trip Snacks Nutritionists Swear By
These tasty treats will leave you satisfied between pit stops.
Snacks aren't just a tasty part of your family road trip, they're an essential element. Of course, they'll keep any kids you have in tow happy and satiated, but they also help adults stay awake en route, which is crucial for drivers.
"During a long drive, it’s ideal to fuel up with steady forms of energy, which means balanced meals and snacks that don’t contain empty carbs, like refined grains and added sugars," says Samantha Cassetty, MS, RD, nutrition and wellness expert. "It’s also important to stay hydrated, since a low fluid intake can make you tired."
Though the classic candy selection or that bag of potato chips at the gas station may be calling your name, you're better off buying or making yourself something healthy before you hit the road. "Heavily processed foods that contain added sugars and other empty carbs can produce fatigue and leave you feeling less focused. What's more, heavy fast-food meals are harder to digest, so your body needs to spend its energy on that process, which can leave you drowsy," says Cassetty.
If you stop for munchies or meals, do the best you can by seeking options that have some veggies and whole grains. Short on time (read: not interested in studying nutrition labels) or need a little more guidance than that? These nutritionist-approved healthy road trip snacks—for both kids and adults alike—provide a great place to start. But don't worry, these junk food alternatives are still delicious enough to distract you from the long drive.
Protein Bars
"The best way to ensure you'll be snacking on healthy foods is to plan in advance and pack snacks that are both nutrient dense and under 150 to 200 calories," says Ilana Buchbinder, MB, RDN. Protein bars are great, especially those that include at least 10 grams protein, 10 grams of fiber, and less than 2 grams of added sugar, she adds. Quest bars come in a variety of flavors—most of them taste like candy bars, but they're high in protein and low in sugar.
Make-Ahead Brownies
For an extra-special treat, plan to make a batch of these brownies ahead of time. "Most baking mixes are filled with added sugars and empty carbs, which will leave you feeling tired," says Cassetty." But these are made with nutrient-rich almond and coconut flours, which have more fiber and protein than regular enriched wheat flour, and they have no added sugar, so they’re a better all-around choice, especially when you want to stay attentive." You can bake them in advance, cut into individual portions, and freeze them, so they’re handy when you’re ready for your road trip.
Crispy Chickpeas
"I love this pop-in-your-mouth munchie snack, because it’s packed with plant-based protein—six grams in every one-ounce serving," says Jackie Newgent, RDN, author of The All-Natural Diabetes Cookbook. Snack on these the same way you would potato chips, or add them to a lifeless road-stop salad.
Dried Prunes
Travel disrupts your schedule, and that can promote constipation, says Cassetty. "To stay regular on your road trip, it’s a good idea to snack on prunes. A serving is a great source of fiber, and prunes contain a type of carbohydrate that helps draw water into your colon to keep things moving." These are individually wrapped, so they’re perfect for stashing in your car or bag.
Extra Dark Chocolate
When your sweet tooth strikes, it’s always handy to have dark chocolate around, says Cassetty. "The added sugar in most road trip sweets will lead to fatigue and make you feel less focused, but this dark chocolate is botanically sweetened with stevia instead of added sugar." Plus, an ounce of dark chocolate contains about half the amount of caffeine as a cup of tea, so it can enhance alertness on the road, she explains.
Whole-Grain Pretzels
Pretzels are a road trip staple, but most brands are filled with refined carbs. "Refined carbs drive up inflammation, leave you hungry soon after you eat, and produce blood sugar swings, all of which leave you feeling sapped," says Cassetty. "This brand has nine grams of whole grains from sorghum flour and brown rice flour, so it’s a better choice to sustain energy levels on a long drive."
Orange Juice
"One of the leading reasons you feel fatigued is because you’re under-hydrated and 100 percent orange juice can help you meet your fluid needs when plain water gets boring," says Cassetty. Keep a small bottle of 100 percent OJ in your cooler, or pick up a single-serve bottle at the gas station. "It’s a naturally sweet, no added sugar drink that contains electrolytes, like potassium, so it’s an excellent choice for supporting fluid balance."
KIND Minis
If you're looking for a quick pick-me-up that won't cause a blood sugar spike, consider KIND minis, says Newgent. "Along with being low in added sugars, they provide a triple whammy of healthy fat, plant protein, and fiber for notable satiety." Their compact size makes them perfect for stashing in a purse, backpack, suitcase, or glove compartment, to0.
Pumpkin Seeds
Pumpkin seeds shouldn't be reserved for the fall—they provide a great source of complete plant-based protein (40 percent more than almonds!) and are allergen-free, says Kathy Siegel, MS, RDN, CDN. "Pumpkin seeds are also a good source of iron, zinc, and magnesium—important minerals to promote a healthy immune system and for a healthy heart," she adds. Try Superseedz, which come in a variety of enticing flavors, like spicy and sugar maple.
Zolli Candy
On a road trip, candy is one of the easiest grab-and-go options—it's readily available at rest stops, plus there's no denying how tempting it is. But bringing a healthier alternative that still feels indulgent, like Zolli Candy, can prevent big binges enroute. Registered dietician Mary Catherine Neumaier recommends these candies, because they are all-natural, free from the top seven allergens, and sugar-free, but still taste great.
Flavored Peanuts
For a high-protein snack that will keep you satisfied on the go, pack peanuts, says Siegel. The Carolina Nut Co. has a variety of flavors in unique and interesting flavors like dill pickle and Sriracha ranch.
Coconut Cookies
Swap chocolate chip cookies for thin, crispy coconut cookies—they're just the thing to satisfy your sweet tooth without any junk, says Frances Largeman-Roth, RDN.
Kombucha
You'll need a small cooler, but the right kombucha is a great alternative to sugary beverages. "It's rich in probiotics and has a host of potential health benefits, but ingredients and sugar content can vary widely, so look for a non-pasteurized variety, such as Big Easy Bucha," says Molly Kimball, RD, CSSD. "It contains 8 grams of sugar or less per 16-ounce bottle and comes in refreshing, Southern inspired fruit- and floral- driven flavors."
Seaweed Snacks
If you're craving chips, consider seaweed snacks instead—they travel just as well, but are much less likely to leave you feeling full and bloated. They go down like a chip, but are naturally low in calories and high in vitamins and minerals, including vitamin C, vitamin K, and iodine, says Kate Scarlata, RDN, LDN.
Chia Bars
It's not easy to stay hydrated on a road trip, but a snack like chia bars can help, says Largeman-Roth. Try these super satisfying mango-flavored chia bars, which have just 100 calories and three grams of sugar.
Dried Fruit
When you travel, your more prone to dehydration and digestion issues that stem from changes in your sleeping and eating patterns, says Michelle Dudash, RD, Cordon Bleu-certified chef, and author of Clean Eating for Busy Families. Choose foods that can help combat these issues, like dried fruit with no added sugar—think apricots, raisins, and dates. They're high in fiber and potassium to keep your digestion on track, says Dudash.
Tuna Pouches
If you're traveling straight through mealtime, plan a more substantial snack with staying power. Tuna is pure protein, plus contains potassium to support hydration and blood pressure management and vitamin D, says Dudash. Dip seeded crackers in the tuna, or just dig in with a spoon.
Legume Chips
If you can't resist the irresistible crunch of white cheddar popcorn, try Hippeas. "Picking a legume-based snack, like Hippeas, will help ensure you get more bang for your nutrition buck, since they pack both protein and fiber without being fried," says Beth Warren, MS, RDN, CDN founder of Beth Warren Nutrition and author of Secrets of a Kosher Girl.
Brigitt is a writer, editor and craft stylist with nearly 15 years of experience. She specializes in lifestyle topics, including home, health, parenting, beauty, style, food, entertaining, travel and weddings. She has written for Glamour, People, Good Housekeeping, Women's Health, Real Simple, Martha Stewart, Apartment Therapy, The Spruce, and more.
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