Author: Jen Martin, MCWC on May 20, 2020
Taking a road trip is adventurous with family or friends, that's for sure. Planning ahead to bring healthy snacks on the road, instead of trying to find them at a gas station, convenience store or rest stops along your route is often challenging.
Plus, eating irregularly and sitting for hours while driving can lead to digestive issues like constipation and bloating, making healthy snacking even more important.
Keeping your family or friends feeling their best while traveling - will make the trip that much better!
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Here are 13 healthy snacks that are perfect for road trips.
1. Fresh fruit and nut butter
Fresh fruit is not only highly nutritious but also easily portable.
During road trips, munching on hydrating, high-fiber foods like fruit may keep your bowel movements regular and help prevent constipation caused by inactivity.
Apples, strawberries, and bananas are great paired with high protein nut butters like almond or peanut butter for a filling snack.
Nut butters are even sold in single-serve pouches, which can come in handy when you need a quick bite while driving. Brands like Artisana and Once Again offer unsweetened, organic nut butter squeeze packs.
2. Trail mix
Trail mix is a go-to snack for road trips — and for good reason. It doesn’t require refrigeration, is easy to eat, and provides ample protein, healthy fats, and fiber to fuel you on those extra long road trips.
What’s more, you can buy nutritious, low sugar versions at most rest stops and gas stations. Look for a variety with nuts, seeds, and unsweetened dried fruit — and steer clear of those that contain candies, candied nuts, and sugared fruits. Or before heading on the road, most health food stores, like "Whole Foods" has a bulk section, that you can buy Paleo granola.
You can also make your own at home.
Start with raw or roasted nuts and seeds, then add your favorite unsweetened dried fruits. Toss in unsweetened dried coconut, cacao nibs, dairy-free chocolate chips, or spices for extra flavor and crunch.
Note that even without added candy, trail mix is high in calories and best meant for — you guessed it — the trail. Keep this in mind if you are sitting for hours on end.
That said, trail mix also works as a meal replacement when other food choices are limited. Pairing trail mix with lower calorie fresh fruits or vegetables is one way to balance its calorie density.
3. Protein and granola bars
Protein and granola bars are convenient, and most don’t require refrigeration, making them a good choice for road trips.
Yet, many bars are loaded with added sugars and other unhealthy additives, which is why it’s important to choose products made from whole, nutritious ingredients like nuts, oats, chia seeds, egg whites, and dried fruit.
4. Energy bites
Energy bites, also called energy balls, are bite-sized morsels made from healthy ingredients like nuts, seeds, and dried fruit. Though small, they pack a punch of nutrition and calories.
You can easily make them at home and pack them in a cooler to take on the road. Check out this recipe for energy bites that include dates, nuts, cocoa powder, and almond butter.
5. Nuts and seeds
Nuts and seeds are delectable on their own and pair well with many other road trip snacks, including dried or fresh fruit.
Both nuts and seeds are high in protein, healthy fats, and fiber.
Walnuts, almonds, cashews, macadamia nuts, pumpkin seeds, and sunflower seeds can supply a needed energy boost during your road trip.
6. Fruit and veggie chips
Instead of reaching for regular, salty, high in carbs, high in bad fats and overall unhealthy potato chips. Try healthy chips made from dried fruits and vegetables instead. For example, baked apple chips, plantain chips, and kale chips make excellent stand-ins for their highly processed counterparts.
7. Plant-based Yogurt
You can expand your snacking options during your road trip if you take a cooler.
Plant-based yogurt is a great snack food and is also great for breakfast topped with healthy granola and/or fresh fruit, nuts or seeds, chia seeds and dried coconut.
With lots of choices from drinkable to cups. Variety of flavors and are a great resource of probiotics. Dairy-free, plant-based, Paleo and Keto friendly.
8. Roasted chickpeas
Chickpeas are highly nutritious, providing protein, fiber, magnesium, folate, and zinc. Though if you have an auto-immune disorder, chickpeas are known to cause inflammation. Before you pack this nutritious snack for your road trip, do a mental-body scan after consuming at 30 minutes, 1 hour to 2 hours to see if you have any symptoms (headache, bloating, fatigued, etc).
Make your own roasted chickpeas with this recipe.
Alternatively, you can purchase dried chickpeas in various flavors at your local health food store, as well as online.
9. Fresh veggies and nutritious dip
If you bring a cooler, fresh vegetables like celery, broccoli, carrots, cucumbers, and peppers make scrumptious, low calorie road trip snacks.
Eating fresh raw veggies satisfies your crunch cravings, are cooling during warm weather and feeds your body at the cellular level.
To boost the protein content and flavor of this snack option, pair fresh vegetables with nutrient-dense dips like hummus or plant-based yogurt dip. Another great road trip dip is natural peanut butter.
10. Hard-boiled eggs
Hard-boiled eggs are another option to power you through long car trips. Choosing organic, cage-free brown eggs are the bees knees. they are a much healthier option then regular eggs. They help increase energy levels and boost our mood.
They are chock-full of healthy fats (5 g), protein (6g), Vitamin A, Vitamin C, Calcium, Iron, healthy fatty acids, and amino acids.
Just be sure to keep them in a cooler with ice packs and eat them within 1 week.
Whole avocados contain good fats, are a heart-healthy, nutrient-dense super food and is sodium, sugar and cholesterol free.
Plus, they’re full of nutrients like potassium, folate, magnesium, iron and vitamins C, E, K and B. Is a great source of dietary fiber.
They are good plain, eaten out of their skin or mash them up with some healthy ingredients and make home-made guacamole and serve with whole-grain, gluten-free crackers or chips.
13. Dark chocolate and almonds
When you are craving something sweet during a long road trip pack your car with healthy options like dark chocolate.
This treat is loaded with powerful antioxidants, which have anti-inflammatory and heart-protective properties. May improve blood flow and lower blood pressure, which is essential when on a road trip.
Add some almonds for a crunchy, fiber and protein-rich snack.
Hi, I'm Jen Martin, Master Certified Health and Wellness Transformational Coach helping individuals achieve optimal health and wellness through improving gut health, self-care techniques, adopting a holistic lifestyle and positive mindset.
I specialize in helping women with Multiple Sclerosis to combat fatigue, skyrocket energy levels, manage symptoms and improve overall health naturally, so that you can transform from Fatigued to Fabulous!
I would love to hear what other healthy snacks you like to bring on your road trip in the comments below. 👇👇👇