5 healthy snacks to bring on your next road trip, according to a dietitian

With summer in full swing, many people are hitting the road for long-awaited trips and adventures. Along with the scenic routes and spontaneous stops that add to the fun, snacking often becomes an inevitable part of the journey. Rather than reaching for the usual chips and candy bars available at convenience stores during a restroom break, which can leave you feeling sluggish and bloated, opting for some healthier snacks when traveling can help you feel your best when you’re in the car — even on super-long trips. Bonus? Healthier road-trip snacks may also keep your energy levels up, helping you avoid the need for that extra cup of gas station coffee.

As a registered dietitian who loves a good road trip and a good snack, I’ve found some snacks that have become my go-to additions on my road trips. Each snack is portable, nutrient-dense and, most important, delish.

So on your next journey, instead of grabbing a giant soda and a bag of salty cheese puffs, here are my favorite choices for healthy noshing that pack a punch in the nutrition department.

Apple slices and nut butter

For a snack that satisfies a crunch craving without reaching for potato chips, fresh apple and nut butter can fit the bill. Apples provide a good source of dietary fiber, which aids in digestive health and helps maintain stable blood sugar levels. Nut butter adds a dose of healthy fats and protein, keeping you feeling full and satisfied for longer periods. For portion size, one medium apple paired with two tablespoons of nut butter makes an ideal snack that is both nourishing and easy to pack for any road trip.

Pro tip: Wash your apple before you leave home, and bring a knife and napkin for easy slicing (or slice it at home if you are a planner), and either put some nut butter in a small container or, better yet, get the handy to-go packets found at grocery stores.

Greek yogurt and berries

If you have a portable cooler that fits in your car, toss in some single-serving containers of Greek yogurt and fresh berries before you hit the road. Greek yogurt is rich in probiotics, which may support gut health, and it boasts a high protein content that helps maintain muscle mass and provides sustained energy. Fresh berries provide natural sweetness along with some filling fiber.

For a balanced portion, a single-serving container of Greek yogurt (about 6 ounces) and a cup of mixed berries is ideal.

Homemade trail mix

While store-bought trail mix is convenient, it can contain a lot of added sugars, preservatives and unhealthy fats. Homemade trail mix allows for greater control over the ingredients, enabling you to avoid unnecessary additives and tailor the mix to your nutritional preferences. By choosing nuts, dried fruits without added sugar, seeds and dark chocolate chips, you can create a healthier version that maximizes nutritional value and provides a balance of all three important macros — protein, healthy fat and carbohydrates. These components not only deliver sustained energy but also keep you feeling full longer, curbing unhealthy cravings.

I recommend grabbing a small handful, about 1/4 cup, which can provide the necessary nutrients.

Dark-chocolate-covered nuts

Dark-chocolate-covered nuts are an excellent choice for a healthy road trip snack, especially for those with a sweet tooth who are tempted by the candy display at the checkout. Dark chocolate is a source of antioxidants and minerals such as iron, magnesium and zinc, while having less added sugar than its milk chocolate counterparts. Nuts provide healthy fats, protein and fiber — all nutrients that help promote satiety.

A small handful, about 1 ounce, of dark-chocolate-covered nuts can usually satisfy a sweet craving without overindulging in calories and sugar. Not a nut fan? Dark-chocolate-covered fruit can be a perfectly healthy sweet snack too.

Air-popped popcorn

Popcorn is a whole grain, making it a source of dietary fiber that aids in digestion and helps keep you feeling full longer. Popcorn is also low in calories, particularly when air-popped without added butter or oil. Data shows that eating popcorn may help people feel more satisfied than when they eat potato chips, highlighting a big reason this is one of the best road trip snacks out there.

For extra flavor without compromising health benefits, you can season your popcorn with a light sprinkle of sea salt, nutritional yeast (food seasoning that has a cheesy flavor) or your favorite herbs and spices.

A balanced portion size would be about three cups of air-popped popcorn. The satisfying crunch when you pop it into your mouth, along with popcorn’s light texture, make it an enjoyable and satisfying snack for long drives.

Lauren Manaker is a dietitian and author.