The Best Snacks for Travel: Keep Your Energy (and Sanity) in Check
The Best Snacks for Travel: Keep Your Energy (and Sanity) in Check
Let’s talk about one of the unsung heroes of travel: snacks. I’m obsessed with snacks when I am on the road. I hate “fast-food” and often want to make a healthy choice and not spend $50 for a salad and a juice.
Whether you’re on a long-haul flight, tackling a long train ride, or waiting out a three-hour layover, snacks are the glue holding your travel experience together. They can stave off crankiness (yours or someone else’s), keep hunger at bay, and save you from overpriced airport sandwiches that taste like regret.
But not all snacks are created equal. Some are too messy, others get squished, and a few might make you deeply unpopular with seatmates (looking at you, tuna sandwich). So, what’s a traveler to pack? Let’s dive into the best snacks for travel—tried, true, and road-tested by fellow wanderers.
Why Snacks Matter When You Travel
Snacks might seem like a small thing, but they’re a game-changer for any trip.
Hunger Strikes at the Worst Times: Ever been stuck on a tarmac for hours? Or landed in a foreign country where nothing’s open except a vending machine full of mystery snacks? Having your own stash means you’re prepared for anything.
Travel Can Mess with Your Schedule: Flights get delayed, meals get skipped, and time zones wreak havoc on your body clock. Snacks help fill the gaps.
They Save Money: Airport food prices are the definition of highway robbery. Packing your own snacks is easier on your wallet—and probably tastier, too.
Your Health Matters: Most packaged foods are junk, let’s face it. Bring your own snacks and be in control of what you’re putting into your body. This will help you regulate blood sugar and stay in your healthy eating plans as much as possible.
What Makes a Great Travel Snack?
Before we jump into the list, let’s set some ground rules. The best travel snacks are:
Portable: No one wants to lug around a giant cooler (unless you’re on a road trip). Think compact and lightweight.
Mess-Free: Crumbs, spills, and sticky fingers? Hard pass.
Non-Perishable: Your snacks should survive hours (or days) without refrigeration.
Nutritious (or at Least Semi-Nutritious): Sure, a bag of candy is fun, but you’ll need snacks that actually sustain you.
Dietary-Friendly: Traveling can throw off your routine, so snacks that align with your dietary needs (or your kids’) are key. This was one of the main reasons why I wrote this post in the first place—to help my clients who have a lot of dietary restrictions.
1. Trail Mix: The OG Travel Snack
Trail mix is like the Swiss Army knife of snacks—versatile, compact, and always ready for action.
Why It’s Great:
It’s packed with protein and healthy fats, so it keeps you full longer.
You can customize it to your heart’s content. Go classic with nuts and raisins or fancy with dark chocolate chips and dried mango.
It’s virtually indestructible. Even if it gets jostled around in your bag, it’ll still taste great.
Pro Tip:
Make your own trail mix to avoid the overly salty store-bought versions. Bonus: You can add your favorite ingredients and skip the ones you don’t love (buh-bye, Brazil nuts).
2. Granola Bars: The Ultimate Grab-and-Go Snack
Granola bars are like a mini meal in your pocket—perfect for a quick energy boost.
Why They’re Great:
They’re pre-packaged, so no prep required.
They come in a million flavors, so you’ll never get bored.
They’re compact and don’t take up much room in your bag.
Pro Tip:
Look for bars with real ingredients and minimal added sugar. My favorites are Lara Bars–but there are also KIND Bars, RXBARs, or Clif Bars that fit the bill.
3. Fresh Fruit (That Travels Well)
Fresh fruit can feel like a lifesaver when you’re craving something refreshing and healthy.
Why It’s Great:
It’s naturally hydrating (hello, oranges).
It’s sweet but packed with vitamins and fiber.
Certain fruits—like apples, bananas, and oranges—travel pretty well without getting too squished.
Pro Tip:
Slice up your fruit before leaving home and pack it in a reusable container. Add a squeeze of lemon to apples to keep them from browning. Avoid overly fragrant fruits like durian or overly delicate ones like berries (unless you don’t mind carrying a cooler).
4. Cheese and Crackers: Fancy Without the Fuss
Who says travel snacks can’t feel a little indulgent? A mini cheese-and-crackers setup can make even an airport layover feel like a picnic.
Why It’s Great:
It’s a mix of protein and carbs for sustained energy.
It feels a bit fancy, even if you’re eating it on a bus.
Pre-packaged options (like Babybel or Laughing Cow cheese) make it easy to bring along.
Pro Tip:
For longer trips, pair shelf-stable cheese with whole-grain crackers. If you’re a hummus fan, those single-serve hummus cups are a perfect addition.
5. Hard-Boiled Eggs: Protein Powerhouse
Okay, hear me out. Hard-boiled eggs might not seem like the most obvious travel snack, but they’re compact, filling, and nutrient-dense. They are an ideal choice for that insanely early flight, cause nobody wants to start a 10 hour day of travel with a coffee and a sugary pastry.
Why It’s Great:
Packed with protein and vitamins.
Easy to make ahead and transport.
A great option for short trips or picnics.
Pro Tip:
Peel them before you leave home to avoid egg-shell shenanigans mid-trip. However, they will also keep for a lot longer in their shell, so weigh your choice on that. Pack peeled eggs in a small container, or just throw your unpeeled eggs in a baggie.
6. Veggie Sticks with Dip: Crunchy and Satisfying
If you’re craving something crunchy, veggie sticks are a healthier alternative to chips.
Why It’s Great:
They’re refreshing and nutrient-packed.
Paired with a small container of hummus or guacamole, they’re super satisfying.
They’re kid-friendly, too.
Pro Tip:
Stick to sturdier veggies like carrots, red peppers, jicama, or cucumber to avoid wilting. Pre-portion the dip into single servings to keep things mess-free.
7. Rice Cakes with Nut Butter: Light but Filling
Rice cakes may not sound exciting, but paired with a travel-friendly nut butter packet, they’re a snack game-changer.
Why They’re Great:
They’re lightweight and don’t take up much room.
Nut butter adds protein and healthy fats.
You can make them sweet (add honey) or savory (sprinkle with sea salt).
Pro Tip:
Opt for almond or peanut butter packets like Justin’s or RX Nut Butter. They’re portion-controlled and less likely to make a mess.
8. Popcorn: The Guilt-Free Crunch
Popcorn isn’t just for movie nights—it’s also a fantastic travel snack.
Why It’s Great:
It’s light but surprisingly filling.
It satisfies that salty, crunchy craving without being heavy.
It’s easy to make at home or buy pre-packaged.
Pro Tip:
Look for air-popped or lightly seasoned options. Avoid overly buttery or cheesy versions, which can get messy.
9. Yogurt Tubes or Pouches: Cool and Convenient
If you’re a yogurt fan, don’t overlook the travel-friendly versions designed for kids—they’re perfect for adults, too. Too Good and Siggis are two brands that offer a low sugar alternative.
Why It’s Great:
It’s a great source of protein and probiotics.
Single-serving tubes or pouches are easy to pack.
No spoon needed if you go the squeezable route.
Pro Tip:
Freeze them before your trip to keep them cool longer. Just make sure your travel time aligns with how long they’ll stay cold!
10. Energy Balls: Bite-Sized Perfection
Energy balls (or bites) are like granola bars but cuter and more customizable.
Why It’s Great:
They’re packed with good stuff: oats, nut butter, honey, and mix-ins like chocolate chips or coconut.
They’re small, so you can snack without feeling stuffed.
They’re easy to make at home or find pre-packaged.
Pro Tip:
Make a batch before your trip and store them in an airtight container. Try recipes that include chia seeds or flax for an added nutrient boost.
Snacks to Skip
Not all snacks are travel-friendly. Here are a few that are better left at home:
Anything Smelly: Tuna, boiled cabbage, or anything that might make your fellow travelers gag.
Messy Foods: Sticky sauces, crumbly pastries, or anything that requires a full cleanup crew.
Chocolate That Melts Easily: Unless you’re prepared to deal with a gooey mess.
Super Sugary Snacks: They’ll spike your energy, then leave you crashing hard.
Packing Your Snacks Like a Pro
You’ve got your snack list—now let’s talk about how to pack them.
Use Reusable Containers: They’re eco-friendly and keep things organized.
Bring Napkins or Wet Wipes: For inevitable spills or sticky fingers.
Portion Snacks Ahead of Time: Pre-portioning saves space and makes snacking easier on the go.
Final Thoughts: Snack Your Way to Better Travel
Snacks aren’t just fuel—they’re comfort, joy, and a little slice of home when you’re miles away. Packing the right snacks can make your trip smoother, your layovers shorter (at least in spirit), and your mood brighter.
At Beth Kruger Retreats and Wellness, we believe that every detail—yes, even your snacks—matters when it comes to travel. Whether you’re heading to one of our retreats or planning your own adventure, a well-packed snack bag is the key to staying energized, happy, and ready for anything.
So, what’s your go-to travel snack? Let us know—we’re always on the lookout for new ideas (and excuses to snack). Happy travels, and even happier snacking!
