Whether you are driving through, U.S. Route 50 “the Loneliest Road in America” or stuck at the airport due to flight delay, having a snack arsenal is a must!

Key snack items I look for when stocking my travel snack bag include foods that will keep me hydrated, keep my lovely gut happy, are portable, minimal ingredients and that don’t require refrigeration, antioxidants (help fight any free radical damage aka when you are packed in an airplane like sardines) and contains a fat and protein source for optimal blood sugar regulation.

Here are snack suggestions that you can find by stocking up at the next gas station, grocery store or make ahead of time:

Jerky! It’s safe to say that jerky has moved past its gas station junk food reputation of having highly processed, hidden sugars, high in sodium and preservatives. Instead, look out for high quality ingredients, minimally processed, low in sugar and sodium, high in protein and no preservatives.
- Brands I love: Chomps, Paleovalley, Wyoming, Epic, ayoba biltong Chef’s Cut
Fruit: It’s convenient, can be found in many places (hello, fresh fruit in gas stations now!), travels well, and can be hydrating! And if you are worried about carrying fresh fruit on a plane, I love making my own dehydrated fruits or packing dried or baked fruit snacks: Bare, Rind (look for brands that contain no added sugars, flavorings, colorings or preservatives)
- Pair with a fat and protein source like with Jerky to stabilize blood sugar!
Vegetables: Think of veggies that are portable like carrots, broccoli, snap peas, sliced peppers. I also like pickled veggies like this brand for a probiotic punch!
Protein bars. Yes, protein bars are convenient and are found at any food store, but make sure you are checking labels to identify foods like nuts, whole grains, high quality protein sources (grass-fed whey protein), natural sweeteners like from fruit or cane sugar, healthy fats, low to no synthetic or isolated fibers, no sugar alcohols.
- Brands I love: RX bar, GoMacro Bar, Thunderbird Bar, Bulk Snack Bars
Chips: Road trip snack of the Gods! But it can be deadly if you are prone to eating an entire bag by yourself. *Guilty! To make sure we aren’t killing our guts with gut-irritating corn and inflammatory “veggie” oils, look for tortilla or potato chips that are made with minimal ingredients and use coconut and avocado oil. Plantain chips made in this fashion and pork rinds cooked in their pork fat and sea salt are also fun healthy alternatives!
- Brands: LesserEvil, Bare Baked Crunchy Fruit Snacks, Jackson’s Sweet Potato Chips, Siete Foods, Barnana Plaintain Chips. Epic
Chocolate/sweets: I’m sorry but you can’t have a travel adventure without sweets; it’s just inhumane. So when I look for chocolate or sweets to pack ahead of time, I look for 70-80% or higher cacao and use minimal ingredients (i.e. cane or coconut sugar, unsweetened chocolate, cocoa butter, sea salt).
- Brands: Hu Chocolate Bars, Enjoy Life, Bear Real Fruit Snack Rolls
Electrolytes - Okay, I know this isn’t a snack but I find that it’s so hard to stay hydrated when traveling. And it is summer time, so it’s better to be safe than sorry!
- Brands: LMNT, Nuun, Good ole pink Himalayan sea salt

Snack Combos

Not only do I hope this will provide a visual for how to pair your carb source WITH a healthy fat and protein source, but most of these ingredients can be easy to assemble before you head out for your next travel adventure! *Bonus - a great way to clear out the fridge and pantry without having to throw out excess food!

Cantaloupe + prosciutto

Sourdough toast + avocado + nutritional yeast + fried egg + sea salt + sriracha and/or everything but the bagel seasoning

Bone broth + sea salt + seasonings

Ground turkey + veggie + egg muffins

Rice cakes + protein powder + plain yogurt + bluebs + banana slices

Plantain chips + tuna + primal kitchen mayo

Fruit + goat cheese + raw honey + bee pollen

Apple slices + coconut cream + cacao nibs

Piece of fruit + jerky

Medjool date + goat cheese + crushed pistachio

Make ahead travel snacks

If you want to step up your snack level game, here are some quick and delicious snack recipes that will keep you fueled, satisfied and ready to go!

Adrenal cocktail

Tropical papaya chia pudding

Sweet potato toast 5-Ways

Prosciutto Wrapped Figs

Morning green smoothie

Beet Hummus

Dark chocolate chip protein bites

Curry chicken nachos

Chocolate peanut butter granola and berry parfait

Lemon and coconut energy balls

Peanut butter and jelly protein smoothie bowl

Turkey meatballs

Chai latte donut holes

Chocolate hummus

Java chip almond butter dates

Edible pumpkin chocolate chip cookie dough

Paleo banana nut bread

Chicken Lettuce wraps

Classic healthy chicken salad

Avocado deviled eggs

Carrot cake smoothie

Lunch and dinner recipes while traveling

Making prepped meals is a must if you are trying to avoid fast food restaurants on the road or in the airport, trying to cut down on food costs, or deal with food sensitivities/allergies.

*Flight tip: If you freeze your prepped meals ahead of time and are flying domestic, your food will most likely thaw when you arrive at your destination. This helps to eliminate frequent ice melting and replenishing!