18 Healthy Snacks and Snack Essentials for Eating Well on the Go

Premier Protein shakes have been a staple in my home for years. Each chocolate-flavored version contains 30 grams (g) of protein from milk protein concentrate, 24 vitamins and minerals, 2 g of fiber, and no added sugar. There are a dozen flavors to choose from (my personal favorite is Caramel, which you can mix with a shot of espresso to create a lower-sugar coffee drink). They’re also pretty affordable for protein shakes, and if you can buy a case at Costco, for example, they work out to about $2 per shake.

If you’re looking for a snack with both protein and fiber, look no further than Biena Roasted Chickpea Snacks. Manaker calls them “a crunchy, flavorful snack packed with plant-based protein and fiber,” adding that they offer a more nutrient-dense alternative to traditional chips. And if you’re navigating dietary restrictions, these roasted chickpeas are vegan, grain-free, and gluten-free, making them a versatile snack for a variety of dietary needs.

Tillamook Medium Cheddar Cheese Snack Portions are the perfect grab-and-go size. Each individually wrapped ¾-ounce (oz) portion contains 5 g of protein and, when paired with whole wheat crackers and baby carrots, makes a balanced snack that travelers of any age can enjoy. To keep them cool, I recommend packing them in an insulated bag with a small ice pack.

Blue Diamond Almonds Light Salted snack packs have just three ingredients: almonds, sunflower oil, and sea salt. Each 0.6-oz bag has just 25 mg of sodium, making them a good option for people who need to limit their salt intake. They also have 4 g of protein and 2 g of fiber per bag, while their healthy fat content may help keep you fuller for longer.

Spread the Love Unsalted Almond Butter comes in portable snack packs that make it easy to keep you fueled on busy days. They’re vegan, gluten-free, dairy-free, sugar-free, salt-free, Kosher, non-GMO, made without palm oil or artificial additives, and produced in a peanut-free facility, so they’re suitable for a wide variety of dietary needs. Pair them with whole-wheat crackers or a banana for a balanced snack that’s easy to throw into a purse or bag and TSA-friendly (just know that the TSA considers peanut butter a liquid, so be sure to follow the 3-1-1 rule).

Trail mix is a popular snack, and with good reason. By combining energy from the natural sugars in dried fruit with the staying power of protein and healthy fats from nuts and seeds, they’re a well-balanced, portable snack that you can rely on to give you a boost. Healthy Earth Snacks contain no added sugar and come in three flavors to help combat flavor fatigue, and their grab-and-go snack packs are easy to carry in a purse or backpack.

For a snack without extra preservatives or added sugars, Manaker recommends Amara Organic Smoothie Melts. “These are a great option because they’re free from artificial colors, flavors, and added sugar,” she explains. She adds that they’re allergy-friendly and melt in the mouth, helping minimize choking hazards. They come in a variety of different flavors, including Mighty Sweet Greens, Mango Carrots, Mixed Red Berries, and Carrot Raspberry, which can help keep things interesting and prevent food boredom.

Most crackers are packed with refined ingredients and contain minimal fiber, but Triscuit Original Whole Grain Wheat Crackers contain just three ingredients: whole grain wheat, canola oil, and sea salt. Because the primary ingredient is whole wheat, which is shredded rather than ground into a powder, the bran and germ remain intact. This makes them a higher-fiber option (each serving contains 3 g of fiber), which can be paired with cheese or nut butter for a filling snack. They’re also affordable and widely available, and their dense structure makes them less likely to crumble in transit.

I don’t know about you, but my fluid intake drops a lot when I’m out and about. While the LARQ PureVis 2 Self-Cleaning Water Bottle is pricey, its wealth of features makes it worth the cost. It uses UV technology to automatically clean your water bottle (it runs every 2 hours, but you can also trigger it by pressing the cap button). This version of the water bottle also has a filter straw to remove chemicals like chlorine and PFOA/PFOS. Its insulated stainless steel construction keeps water cold for up to 24 hours, and the integrated hydration tracking (which connects to its free app) helps you stay on top of your water intake.

If you have snacks that need to be kept cold, the PackIt Freezable Lunch Bag will keep them fresh for hours. Its built-in freezable gel helps minimize what you need to bring on vacation, and its zippered closure keeps everything secure. While I like the lunch bags for holding a variety of snacks, they also have a smaller Freezable Snack Box, which is ideal for shorter trips.