Healthy Road Trip Snacks + Meals

I share my favorite healthy road trip snack ideas – plus a few meals and how to keep your food safe for the trip!

As a registered dietitian nutritionist, I’ve worked with countless clients to help them eat and stay healthy on the road. Plus, I try to maintain a healthy-ish diet while I’m traveling too!

The right foods can help provide healthy nutrients and fight fatigue on a road trip especially. If you’re traveling by air, take a few of these healthy airplane snacks along with you.

Best Road Trip Snack Ideas

With the car packed with people and stuff, space for food might limited. So choose snacks that do double duty. Plus, in cramped quarters, there are certain foods you just don’t want to bring along!

Fruit and vegetables. Fruits and vegetables are the best way to stay nourished on the road. Stick with the ones that will be easy to carry such as apples, bananas, oranges, grapes, carrots, sugar snap peas and grape tomatoes.

Nuts and seeds. Almonds, pistachios, peanuts, walnuts, pumpkin seeds and sunflower seeds are all easy to find and provide a good source of fiber, protein and a dose of healthy fats. They are a healthy option to keep you nourished and satisfied throughout the day.

Beans and peas. So here I’m talking crunchy roasted chickpeas, baked lentils or other beans or peas that are puffed and seasoned for a fun and filling snack. Here are a few of my favorites:

Trail mix. You can make your own using dried fruit, nuts and seeds or buy your favorite blend at the store. I love getting the unique and flavorful mixes from Target like their Tex Mex Trail Mix and Cashew Nut Clusters.

Foods to skip:

• Canned tuna and other super smelly foods like sauerkraut – unless your car mates are ok with it.
• Messy foods such as ice cream.
• Chocolate if your car is hot and you don’t have a cooler.
• If you’re driving solo, skip heavy, fried foods that might make you feel sleepy.

Eat healthy on the road

Choose foods with protein and/or fiber to keep you satisfied. My favorite (for any travel day) is peanut butter + honey on whole grain bread with an apple or a bag of grapes.

Wrap it or place in a reusable sandwich bag to enjoy as a non-perishable lunch. These are great for hiking trips and drives through unknown or off the beaten-path routes. Sometimes rural gas stations don’t have food you’ll want to eat.

But importantly, sometimes you’ll want to stay in your car when you don’t know exactly where you’re stopping.

Other good options: nuts, fresh fruit, grape tomatoes, sugar snap peas, soy nuts, wasabi peas, roasted chickpeas, popcorn, hard cheese, all natural jerky, whole grain crackers & nut butter and yogurt if you have a cooler.

Bring water. Sip on bottles of water or unsweetened tea to stay hydrated. If it’s hot and you don’t have AC (bless you!), stop off for a cup of ice to keep you cool for the trip.

If you hit up the convenience store, Opt for a pack of pistachios or a fiber-rich granola bar for the most filling options. Chips are also fun so get those if you want to switch things up.

Plan an actual meal stop. Snacking can only get you so far. Just as you must refuel the car, refuel your body with some real food.  Too much snacking leaves you feeling unsatisfied and may lead to a ravenous attack on the first real meal you get.

You can stop at your favorite restaurant. Because who doesn’t love an excuse to get waffle fries?

Or pack a lunch.

Below are suggestions for meals that travel well.

Meals That Travel Well

Snacking can only get your so far.

If it’s a long trip – more than a few hours, you’ll need a meal. Eating a meal can help keep the driver energized and ensure everyone arrives safe and nourished.

I recommend these types of meals for car trips:

• Pasta Salad. But specifically a protein and veggie-rich pasta salad like my Mediterranean chickpea pasta salad. Using chickpea pasta makes it easy to get protein without meat plus plenty of fiber from the pasta and vegetables. This salad is mayo-free, easy to put together and perfect as a make-ahead, take a long recipe.
• Nut Butter Sandwiches. A classic PB&J is the perfect, non-perishable meal for the road. Slather your favorite nut (or seed) butter on sprouted grain bread with berry jam or a drizzle of honey and pair it with an apple or banana for a simple and filling lunch.
• Hummus veggie pitas. Before heading out, add hummus to a pita. Top with fresh arugula or spinach, roasted red pepper, avocado, and red onion (if your travel mates don’t mind). These will stay safe for a couple of hours but much longer in a cooler. My smashed chickpea sandwich is another great option that offers similar flavors.
• Pouch tuna or salmon. If you’re making a pit stop, plan to open a pouch of tuna or salmon to enjoy with crackers and vegetables such as fresh carrots, tomatoes, or cucumber slices. I say go with the pouch because although the cans are cheaper – you have to figure out what to do with the liquid.
• Breakfast bars like these vegan berry oat bars are ideal for a morning meal. Take these for an overnight trip but I highly suggest having breakfast at home if at all possible. This way you can get a solid, high protein start for that extra staying power.

Get my recipe for Ancho Maple Roasted Cashews to take on your next road trip!

Pack a cooler for a road trip

Unlike plane travel, road trips give you the flexibility to carry a cooler. This means you can bring semi-perishable foods such as

• Cut melons
• Fresh berries
• Hummus
• Cheese
• Greek yogurt
• Veggie-rich pasta salad
• Cooked, cut roasted chicken or turkey
• Sparkling water, cold brew coffee, chilled tea

Packing tips

Use the right sized cooler for the trip. A full cooler will stay cold longer than one that’s partially filled. Take small coolers for short trips or when you’re feeding 1-2 people.

Pack your foods in the reverse order you plan to eat them. If you know you’ll want yogurt soon after the trip starts, save it to pack on top for quick retrieval.

Opt for block ice or frozen solid gel or ice packs instead of cubed ice. You can also freeze water bottles and juice boxes to serve as ice packs. Block ice can work for drinks but it will melt faster than block ice.

Keep it cool. In the summer, place your filled cooler inside the car where it’s air-conditioned. Temperatures in the trunk can significantly reduce your chill time.

Be decisive. Know what you want to eat before opening the cooler. Open and close the lid quickly and limit the number of times the cooler is opened overall.

Hopefully these tips will get you on the right track. Focusing on healthier options along the way can help you look and feel your best when you reach your destination.