15 Healthy Road Trip Snacks I Buy as a Dietitian (2024)

If you're revving up for a road trip, having healthy snacks to bring along for the ride is essential. As a dietitian, I often get asked about some of the best foods to bring on long drives for a filling snack.

When it comes to road trip food ideas, many whole foods that are safe at room temperature make great choices. Plus, there are quite a few snack brands that make products with healthy ingredients that taste great and also provide better nutrition than many of the traditional options.

After sampling hundreds of products at trade shows over the years, here are some of my favorite healthy food options for the open road. Any of these would be a great option for a long road trip and you can find them at most grocery stores and even some gas stations or convenience stores! Great road trip snacks that are healthy options can be tough to choose, but you're sure to find one on this list of the best road trip snacks including whole foods and some of my favorite healthy brands!

15Healthy Road Trip Snacks Non Refrigerated

1. Popcorn

Popcorn is one of my favorite road trip snacks. It is relatively low in calories so a little goes a long way! It also contains around 3-4 grams of fiber per serving which is great for gut health and keeps you full longer. Look for options made with 2-3 ingredients that don't have butter or a lot of added flavoring.

Popcorn usually comes in snack packs which is perfect for a family road trip or a trip with friends.

Some of the popcorn brands that I recommend are:

If you want to make your own popcorn to pack for your trip, tryDill Pickle Popcorn Recipe!

2. Fresh Fruit and Nut Butter

Bring your own fruit and nut butter packet for the trip. This is one of my favorite on-the-go snacks because it is so easy and as far as nutritious snacks go, it doesn't get much better than this!

You can find squeeze packs of nut butter that make it easy to have in the car on a cross-country adventure. Pairing fresh fruit with peanut butter or almond butter adds protein and heart-healthy fats and will keep you full for longer than a piece of fresh fruit by itself.

Here are some ideas for fresh fruits that travel well:

Apples
Bananas
Berries
Clementines
Grapes
Oranges
Nectarines
Peaches
Plums

Here are some of the best choices for squeeze-sided nut butters:

3. Nuts or Seeds

Nuts and seeds are a great way to get protein, fiber, healthy fats, and antioxidants on your weekend getaway! Buy them in the bulk section of your grocery store to save money, or get pre-packaged nuts or seeds for convenience. They have a long shelf life and are one of my favorite road trip snack ideas!

Some examples of nuts that are easy to travel with:

Almonds,Blue Diamond Lightly Salted On-the-Go Packs
Cashews,Karma Sea Salt Cashews
Macadamia Nuts,Mauna Loa Sea Salt Flavors Hawaiian Mac Nuts
Peanuts,Planters Salted Peanuts
Pistachios,Wonderful In-Shell Roasted & Salted Pistachios
Nut Mixes,NUT-rition Planters Blend of Almonds, Cashews, and Macadamia Nuts

Some examples of seeds that are eat to travel with:

Pumpkin Seeds (also known as pepitas),Go Raw Pumpkin Seeds with Sea Salt
Sunflower Seeds
Seed Mixes,Go Raw Sprouted Mixed Seeds with Sunflower Seeds, Pumpkin Seeds, and Watermelon Seeds

4. Protein bars

There are so many protein bars on the market and it can be confusing knowing which ones are healthy! In general, I recommend looking for protein bars with at least 10 grams of protein that are between 150-250 calories with less than 12 grams of added sugar, 3 grams or more of fiber, and less than 3 grams of saturated fats. Look at the first 3 ingredients and aim for protein bars made with minimal artificial ingredients.

Here are my top 8 protein bar brands that I eat as a Registered Dietitian Nutritionist:

RX Bars- Grab a variety pack of RX Bars for your day trip. These are made with egg whites, dates, and nuts, RX bars have around 200 calories and 12 grams of protein per bar with no added sugars since the sugar in them comes from dates. They have a chewy consistency.
Aloha Bars- Aloha Bars are plant-based gluten-free protein bars with around 240 calories and 14 grams of protein per bar. They contain a small amount of sugar from chocolate chips.Grab 20% off of a box using this link!
No Cow Bars- if you're looking for a protein bar with more protein, No Cow Bars are a good option. They contain 20 grams of protein and around 200 calories with no added sugar. They do contain sugar alcohols that can upset your stomach so it's something to be aware of on a road trip! They are gluten-free, dairy-free, and vegan.
Good! Snacks Bars- Good! Snacks are another tasty protein bar and are vegan and gluten-free. They are made with brown rice protein and fava bean protein and have around 220 calories and 15 grams of protein per bar with around 9 grams of added sugar.
Misfits Bars- Misfits bars taste like candy bars -- they're that good! They are vegan and gluten-free and come in a few flavors. The source of protein is pea protein and soy protein. They contain around 190 calories and 15 grams of protein with no added sugars
Mezcla Bars- Mezcla Bars are made with pea puffs and have a crunchy consistency. They are dairy-free, gluten-free and vegan and have around 170 calories and 10 grams of protein with around 4 grams of added sugar.
IQ Bars- IQ Bars are gluten-free and vegan and have a focus on ingredients that are good for brain health. They contain around 160 calories and 12 grams of protein per bar with no added sugars.

5. Trail Mix

Be careful to choose the right trail mix! If you are going for the healthy choice, look for ones with more nuts and less dried fruit or chocolate that tend to be high in added sugars.

Here are some healthy trail mix options:

Orchard Valley Harvest Omega-3 Blend
Nature's Valley Healthy Trail Mix Packs
Homemade Trail Mix- homemade snacks are a great idea for a healthy option, and making your own trail mix is so easy. Simply combine your favorite nuts and seeds. Add your favorite spices and a little dark chocolate chips or chopped dates for extra sweetness. This is a fun way to customize your snack, and the best part is that everyone can make their own based on different taste preferences.

6. Pretzels

If you're a fan of a crunchy snack, pretzels are a good option. Pair pretzel sticks with nut butter to add protein and heart-healthy fats and keep you full a bit longer!

If you're looking for a gluten-free pretzel, giveFitJoy Gluten-Free Pretzelsa try. They are made with cassava and chickpea flour and are from my city, Austin!

7. Meat Sticks

An easy way to add protein is meat sticks made with natural ingredients. If you are cutting back on cholesterol or sodium, these may not be the best option. But if you are a meat-eater and prioritize protein in your diet, these can be a good choice. For the most part, turkey sticks are a healthier option than beef because they are lower in saturated fat and are still a great source of protein which can help keep you going when you're driving long distances.

Here are some options for meat sticks

Country Archer Rosemary Turkey Sticks- these have 50 calories and 9 grams of protein per stick with no saturated fat or added sugars.
Chomps Turkey Sticks- another good option with 80 calories and 12 grams of protein with 1.5 grams of saturated fat and no added sugars.
The New Primal Lightly Peppered Turkey Sticks- these have just 45 calories and 7 grams of protein per stick with no saturated fat or added sugar.

8. Baked or Freeze-Dried Fruits or Fruit Bars

While fruit snacks and dried fruits can be high in sugar, baked or freeze-dried fruits often only contain natural sugar from the fruit itself with no added sugar.

Here are some ideas for snacks made with fruit and no added sugar:

Bare Baked Apple Slices- these are made with very minimal ingredients (just apples or apples and cinnamon) and have no added sugar. If you don't like to bring fresh fruit, baked fruit like this is a great replacement!
That's It Fruit Bars- made with different kinds of fruits and no added sugars, these come in a variety of flavors and taste sort of like a healthier version of a fruit roll up or fruit snacks.
Crispy Fruit Freeze Dried Fruit- made with only fruits, these freeze-dried fruits are great for adults and kids alike. They have an almost melt-in-your-mouth consistency and come in a variety of fruit flavors! If you like sweet snacks, these are a great option.

9. Fruit Pouches

Fruit pouches are another great option for road trips if you want to get in some extra nutrition!

Here are some options for fruit pouches:

GoGo SqueeZ Fruit Pouches- these are especially great options for young kids! But if you want to get some extra fiber and potassium, these fruit pouches are delicious for adults, too!
Noka Superfood Fruit Pouches- made with fruits, brown rice protein, and flax seeds, these pouches have protein, fiber, vitamin A, vitamin C, potassium, and iron. Plus, they are tasty and super easy to bring in the car!

10. Seed or Nut Crackers

Snack on some crackers made with seeds or nuts that are crunchy and satisfy your salty cravings!

Here are some options for seed or nut crackers:

Blue Diamond Nut Thins- make with rice flour and almonds with no saturated fats and only 55 mg of sodium per serving. Smokehouse flavor is my favorite if you can find it.
Mary's Gone Crackers- my favorite brand for a high fiber cracker and my favorite flavor is their Super Seed Everything Crackers. The Super Seed Everything flavor has 5 kinds of seeds which are a source of healthy fats , protein, and fiber.
Simple Mills Almond Flour Crackers- made with a nut and seed flour blend, these crackers have healthy fats and around 6% of your daily iron intake per serving. Plus, they contain some fiber and protein.
Crunchmaster Crackers- these are made with sesame, quinoa, and flax and contain healthy fats, fiber, protein, and iron. They are so crunchy which is what I love about them!
Wasa Crispbread- these crispbreads are made with Whole Grain Rye flour and not nuts and seeds, but they definitely make the list! These are a relatively low calorie cracker option with just 40 calories in a large "slice" or cracker and a whopping 3 grams of fiber per slice (11% of your daily value).

11. Rice Cakes

Grab someLundberg Rice Cakesmade with brown rice. Pair them with nut butter for added protein and healthy fats!

12. Chickpea or Fava Bean Snacks

There are a lot of snacks made with chickpeas or fava beans that are higher in protein and fiber than other salty snacks like potato chips.

Here are some chickpea snack options:

Hippea Puffs- made with chickpea flour, rice flour, and yellow pea flour, these come in 100 calorie packs that contain around 3 grams of protein, 2 grams of fiber, no saturated fat and less than 1 gram of added sugar.
Biena Chickpea Snacks- these are made with just 3 ingredients: chickpeas, sunflower oil and sea salt. They have 8 grams of protein and 8 grams of fiber per 140 calorie serving and no saturated fats or sugar. Plus, they contain potassium, iron, and calcium!
Bada Bean Bada Boom- these are roasted broad (fava) beans and are another great crunchy snack. The Sea Salt flavor contains 4 grams of fiber and 6 grams of protein with no saturated fats and just 1 gram of added sugar.

You can make your ownRoasted Chickpeaswith just a few ingredients and 5 minutes of prep!

13. Roasted Edamame

Roasted edamame is another great on-the-go snack

Here are some brands of roasted edamame to look for:

The Only Bean- these crunchy edamame snacks are made with only 3 ingredients: edamame, sea salt, and soybean oil. They come in 100-calorie packs that have 4 grams of fiber and 11 grams of protein making them one of the highest in protein when it comes to plant-based snacks!
Seapoint Farms - these are made with just soybeans and sea salt and pack 6 grams of fiber and 14 grams of protein into a 140-calorie serving size with only 0.5 grams of saturated fat and no added sugar! They also contain a significant amount of iron and potassium.

14. Seaweed Chips

If you want a very low-calorie option, seaweed snacks may be perfect for you!

Gimme Roasted Seaweed Snackshave just 30 calories and are made with seaweed, sunflower oil and a bit of sea salt

15.Love, Corn

A category all in itself, Love Corn is a crunchy corn snack made with just 3 ingredients: corn, sunflower oil, and sea salt. They are one of my absolute favorite snacks when I'm craving something crunchy.

Tips for Choosing Healthy Road Trip Snacks

I know it can be difficult to choose healthy snacks with so many options on the shelves! So here are 5 tips to help you choose healthy snacks if you want to go beyond the ones on this list.

15 Healthy Road Trip Snacks I Buy as a Dietitian (1)

1. Look at the Nutrition

Choose snacks that contain at least 2 grams of fiber per serving. Fiber is important for gut health, help regulate your blood sugar levels, and will keep you full for longer.
Aim for less than 5 grams of added sugar per serving if possible.
Look for products low in saturated fat. I suggest to look for snacks for less than 2 grams per serving.
Lastly, choose snacks that contain a balance of carbohydrates, fats, and protein because this will keep you satiated for longer.

2. Pay Attention to the Ingredients

Try to choose snacks that are made with whole food ingredients. The ingredients are listed from highest amount to lowest amount so the first few ingredients are the most important to pay attention to.

3. Take into Account Your Hunger and How Long it Will be Before your Next Meal

If you're on a road trip and won't be making it to your destination for several hours, a higher calorie protein bar and a piece of fruit will be a good option. But if you aren't very hungry and just need a little something to tide you over a piece of fruit with a handful of nuts or a bag of roasted edamame will do the trick!

4. Most importantly, Choose Snacks that you Love the Taste of!

With so many nourishing snack options, you're sure to find something that you enjoy that will also provide great nutrition until you make it to your destination!