Home Food
Jennifer Bowers, PhD, RDUpdated: Feb. 25, 2021
Medically reviewed by Cynthia Sass, MPH, RDN, CSSD
Gas stations don't stock only unhealthy choices: Make the most of your pit stops with these travel snacks that are actually healthy.
Our editors and experts handpick every product we feature. We may earn a commission from your purchases.
Healthy energy bars
Not all energy bars are created equal. For the healthiest snack option for road trips, choose the ones rich in protein, fiber and healthy fats for a filling snack between meals—or make your own with these energy bar and bite recipes. This type of bar will help tide you over until you reach your destination. Top nutritionists’ picks include Made Good, Purely Elizabeth, and Bobo’s. Dietitian Diane Norwood, RD, opts for the KIND bars with less sugar—Madagascar Vanilla Almond and Maple Glazed Pecan and Sea Salt are her favorites. This is how nutritionists shop at the grocery store.
vm2002/Shutterstock
Better-for-you chips
Skip the high fat and salt-laden potato chips and reach for a healthier snack for your next trip. (Better yet, pack your ownhomemade chipsbeforehand.) Even a registered dietitian such as myself can fall in love with the Beanitos’ snacks: They’re lower in carbs, higher in protein, and made with beans. Another tasty option is the Good Health brand of potato and tortilla chips—organic, gluten-free and non-GMO ingredients. Check out these 50 other unhealthy foods you should never buy at the supermarket again.
abc1234/Shutterstock
Popcorn
Individual bags of popcorn are fun to eat on the road—they’re crunchy, a bit salty, yet high in fiber. Making your own healthy popcorn ahead of time is ideal, and super simple. Brands to look for in mini-marts include The Little Kernel and Skinny Pop—both featuring healthier fats and lower amounts of sodium.
Faith-Lohr/Shutterstock
Cheese sticks
New York City-based dietitian and fitness expertLauren Manganiello, RD, heads to the refrigerator section of the mini-market to find cheese sticks, a perfect snack for road trips. Look for organic and grass-fed cheese. Individually wrapped and high in protein and calcium, they are great snack choices. Pair them with some fresh fruit for fiber, and you’ll be full for miles.
parasolia/Shutterstock
Nuts
Naturally rich in healthy fats, fiber, protein and minerals, nuts make for delicious road trip snacks. Dietitian Sarah Schlichter, RD, owner of bucketlisttummy.com, chooses nuts and seeds because they’re perfectly portable and satisfying. The healthiest nuts to pack?Almonds, cashews, and pistachios are the choice of dietitian Basheerah Enahora of nutritionbe.com for their higher protein content. If you have 10 minutes to make your own fancier nut snack, check out these delicious cinnamon roasted almonds from dietitian Natalie Rizzo.
Elena Veselova/Shutterstock
Cereal with milk
I like classic and simple whole-grain cereal with milk—it’s a nutrition home-run. (Look for organic and grass-fed milk.) Cereals are sold in bowl-shaped single-serving containers, so simply pour in your milk (found in the fridge section, naturally) and you’ve got it made. You get a complete protein—the combo delivers all essential amino acids. Choose a high-fiber cereal, such as shredded wheat or bran flakes to keep you content until the next pit stop. Make sure you know the 20 foods that are never worth the calories.
Brent-Hofacker/Shutterstock
Trail mix
Pair those healthy and delicious nuts mentioned above with a sweet burst of flavor, and you’ve hit the mark. Single serving packages of trail mix containing nuts, dried fruit, and dark chocolate are rich in antioxidants and filling for hours. Making your own ahead of time ensures that the sugar and salt content is in check. An example is this fun shake-a-sack-apple-snack that kids will love. Dixya Bhattarai, RD, a dietitian in Dallas, provides a step-by-step guide to building your own healthy trail mix on her website.
Fortyforks/Shutterstock
Yogurt
Many gas stations have well-stocked refrigerator sections, including a few choices of yogurt. Cool, refreshing, and rich in protein and calcium, yogurt cups make great choices for a healthy road trip snack break. Look for the highest protein and lowest sugar content on the food label, as well as organic and grass-fed brands. If you’re able to sprinkle in some nuts, seeds or fresh fruit, you’ll have a fiber-rich bonus that’ll satisfy your hunger. Next time you make a trip to the store, be sure tocross these surprisingly unhealthy foods off your grocery list.
mama88/Shutterstock
Hard-boiled eggs
Sometimes called the perfect protein, eggs contain all the essential amino acids you need. Hard-boil a few before your departure, and you’ll thank yourself later. Packed with protein and micronutrients, hard-boiled eggs are usually available in the refrigerator section of gas station snack centers.
koss13/Shutterstock
Roasted chickpeas
Plan ahead and prep your own tasty, crunchy, healthy snacks for road trips. Roasted chickpeas are crispy, fiber-rich, and super portable.Amy Gorin, RD, perfected her roasted chickpeas recipe and offers five different seasoned varieties, sure to please any palate. Gorin’s version contains 4 grams of fiber and 6 grams of protein, which combine to sate your hunger on those long stretches of highway. Bhattarai shares these tandoori-roasted chickpeas on her website, with only four ingredients and anti-inflammatory spices included in the tandoori masala mixture.
Ghanny/Shutterstock
Energy bites
Bite-size versions of energy bars are all the rage. Larabar sells pre-made energy bites that you can find at many small markets. Or, take a few extra minutes before your trip to make these delicious chocolate almond energy bites from Rizzo. Satisfying for your sweet tooth and providing a burst of protein and a bit of caffeine to keep you awake on that long drive. Lindsey Janeiro, RD, shares her high-complex-carb recipe that you can take with you easily.
Bajramovic/Shutterstock
Dried fruits
Finding dried apricots, cranberries, raisins, or mangoes is easy. Offering nearly double the fiber of fresh fruit, the chewy dehydrated variety makes for a perfect road trip snack. For a major satisfying treat, pair dried fruit with nuts. DietitianChristy Brissette, RD, created a delicious two-ingredient version of cinnamon apple chips that your whole family will enjoy.
Alexander-Prokopenko/Shutterstock
Nut butter and apple slices
Grab those individual packets of almond or peanut butter to dip fresh apple slices into, a combo that delivers a pleasingly sweet, rich, and salty blast to your tastebuds. Look for single-serving nut butter brands, such as Justin’s and Jif. Or, opt for the powdered peanut butter such as PB2 brand. Simply mix with water and you’re ready to dip. Many mini-markets sell fresh or pre-cut apples. For a change of taste, try pear slices or celery sticks with your nut butters. The healthy fats, protein, and vital B vitamins in nut butters make this snack a total winner. Versatile and healthy, peanut butter wins the snack game. Learn about the one food nutritionists eat every day to maintain a healthy weight.
JeniFoto/Shutterstock
Veggie hummus cups
Hummus is my personal favorite go-to lunch, and I prefer my own to store-bought versions. You can try changing things up by making your own fun and easy-to-make hummus varieties. Store your homemade hummus in a mason jar, then stick carrots, celery, and bell pepper strips vertically into the jar. You can seal it up, store it in a cooler, and you have a high-fiber lunch that’s also rich in protein, iron, and vitamins A and C. Or go with store-bought: Thankfully, Sabra sells single-serving hummus (in a few different flavors) paired with low-fat pretzel chips.
water-benjamas11/Shutterstock
Seltzer waters
It’s possible your hunger just means you need to hydrate—not eat.For those times, tap into the wide variety of sugar-free flavored seltzer waters on the market; you’re sure to find one you’ll love. The carbonation placates your desire for bubbles, making these feel like a special treat. Don’t miss the worst diet advice nutritionists have ever heard.
Sources
- Diane Norwood, RD.
- Jenna Gorham, RD.
- Lauren Manganiello, RD.
- Sarah Schlichter, RD, owner of bucketlisttummy.com.
- Dixya Bhattarai, RD.
- Amy Gorin, RD.
- Chelsey Amer, RD.
- Lindsey Janiero, RD.
- Basheerah Enahora, RD.
- Natalie Rizzo, MS, RD, Dietitian,
- Christy Brissette, RD.
Medically reviewed by Cynthia Sass, MPH, RDN, CSSD, on November 08, 2019
Originally Published: June 15, 2017
Jennifer Bowers, PhD, RD
Jennifer is a doctoral-level Registered Dietitian Nutritionist (RDN) with nearly 25 years of experience. For the majority of her career she has focused on health care, disease prevention, and nutrition education for a range of ages—from middle school to graduate school students.In private practice, Dr. Bowers is involved in freelance writing and extracurricular nutrition clubs for children. When not working, she enjoys swimming, running, hiking, biking, camping, cooking, and reading.
