Guide To Healthy Travel Snacks – Part 1

Healthy Travel Snacks are Easy to Pack!

Have you ever been sitting on an airplane with your stomach gurgling or driving through the middle of nowhere with no place to grab a bite to eat? Or worse, sitting in a meeting you have flown three time zones to participate in and you’re having a hard time focusing because your stomach thinks it lunch time? Between changes in time zones, tight flight connections and nonstop action upon arrival to your destination, eating can be a challenge when you are on the road.

A study done by Cornell University discovered that when hungry, people are more likely to select unhealthy food.  The “hungry” group used in this study fasted for only five hours. It is pretty easy to go five hours without eating while you are traveling or working with a client. And, it maybe tempting to grab an unhealthy snack like a candy bar while you are on the run.  To avoid putting yourself in this situation, I suggest planning ahead and packing healthy snacks.

I have compiled a list of my favorite healthy travel snacks that do not need to be refrigerated. I will cover cold healthy travel snacks in an upcoming blog. Some of these snacks are even available in various airport stores as noted.

List of Healthy Travel Snacks

  • Fresh Fruit: Fresh fruit is an easy, healthy and portable travel snack. Even better news, fruit is becoming more readily available in almost every airport and convenience stores nationwide. Fruit is also easy to pack so if you prefer to pack your own food, grab a few apples and throw them in your bag. Find it: Starbucks, Hudson News, some airport kiosks, convenience and grocery stores
    • KIND Bars: These bars are a travel staple for me. I always keep one in my laptop bag and if I am driving over two hours I take one in the car. With over 22 flavors available these bars are #kindawesome (get it?). The other reason I love KIND Bars is because all ingredients are whole foods. My favorite flavors are Almond & Coconut and Almond & Apricot. Find it: Starbucks, Hudson News, some airport kiosks, convenience and grocery stores, online at kindsnacks.com and Amazon.

  •  Mama Chia Squeeze: Fruit squeeze packs are not just for kids. The Mama Chia Squeeze packs are delish. The word chia means “strength” in Mayan and the seeds are known for providing energy. Additionally. Mamma Chia contains Omega-3’s, protein and a lot of fiber.  These squeeze packs are organic, non-GMO, and filled with whole food ingredients. TSA would definitely consider these a liquid so pack accordingly or purchase upon arrival. Find it: Amazon, MammaChia.com, and grocery stores

  • Naked Juice Smoothie: These are one of my favorite drinks. In fact, I had one this morning.  With flavors like Berry Blast, Protein Zone, and Vitamin C-Boost, the hardest part is choosing a flavor. Naked Juice Smoothies come in blends that are pure fruit, boosted, veggie only, or mixed with coconut water. The protein smoothies have 16 grams of protein and are a great grab and go option. Find it: Hudson News, convenience store and grocery stores, or nakedjuice.com
  • Nuts: I realize most airlines provide peanuts in flight but they are not necessarily the best choice when it comes to nuts- especially the honey roasted due to the added sugar.  I suggest getting almonds or pistachios. If you purchase one of those large bags at the airport be sure to follow the serving sizes. You can also purchase a large bag on Amazon or at Costco or Sam’s Club and then portion out the serving sizes into baggies to take with you. Find It: Amazon, Starbucks, Hudson News, convenience and grocery stores
  • Nut Butter: Almond butter and hazelnut butter are another obsession of mine. First of all- both are SO good for you. Second of all- they taste WAY better than peanut butter. There are a few companies that sell single serving size packets that are perfect to carry with you during travel. I enjoy spreading nut butter onto bananas. Why? Just try it, trust me. My favorite brand is Justin’s because it is organic, I love the mission of the company and the nut butters are amazing (flavors include maple almond, vanilla almond, and chocolate hazelnut). Lastly, nut butter is considered a “gel” by TSA so pack it accordingly.  Find It: Amazon, Starbucks, grocery stores

See Related: 5 Travel Size Nut Butters

  • Quest Bars: If you follow fitness athletes on social media, you are probably aware of the obsession many have with Quest Bars. Quest Bars are popular because they are filled with 20 grams of protein and are low carb AND they actually taste good! I know three healthy and super busy people who eat one for breakfast every day. These are not available in the airport but if you plan ahead you can pack some with you or buy them when you arrive at your destination.  Find it: Amazon


What is your favorite healthy travel snack? I would love to hear from you in the comments below.

Business Travel Life

Business Travel Life is an online resource supporting the road warrior lifestyle. We give business travelers the tools they need to maintain their wellness and productivity when traveling. The topics we cover include business travel tips, travel workouts, healthy travel hacks, travel products, general travel tips, and industry trends. Our goal is to make business travel a healthier experience – and to make healthy travel practices more accessible to all road warriors.

healthy travel snacks, business travel life

Kristina Portillo, CPT, MS

Kristina is the founder of Business Travel Life. Her love of fitness and travel unified to create a resource for business travelers and road warriors who want to take a healthier approach to business travel. She has traveled for business on and off for the past eight years. Kristina received a Master of Science in Organizational Leadership from Colorado State University and received her Bachelors of Arts in Business Marketing from Chaminade University of Honolulu.

  1. Great tips! I’m a kind bar fan and appreciate the tip on quest bars. I always pack almonds in little baggies ( love the salt &vinegar variety ) and also walnuts, a healthy nut!most airports carry good yogurts in some of the little shops like CIBO. Thanks!

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