9 Healthy Road Trip Snacks
Nutrition & FitnessDiet & Nutrition

9 Healthy Snacks for Your Next Road Trip

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Updated on July 9, 2026
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an illustration of grapes, berries, popcorn, nuts, celery, and cheese.
On road trips, it can be easy to satisfy a grumbling belly with stops at gas station convenience stores and fast-food drive-thrus. But the sweet and salty fare at these spots can invite overindulgence and leave you feeling rotten in the long run. Those ultra-processed foods can send your blood sugar soaring, only for it to drop dramatically a short time later, and that can make you feel sluggish.

 Not exactly what you want when trying to stay alert and focused while driving.

“It’s so easy to eat the entire bag of chips or brightly colored candy when you are bored with nothing but the highway in front of you,” says Cordialis Msora-Kasago, RDN, a Los Angeles–based dietitian and founder of African Pot Nutrition.

Rather than tossing a bag of chips and a package of gummy bears into the back seat, consider packing these nine good-for-you snacks that are packed with nutrients and will give you an energy boost for your next road trip.

1

Blueberries

blue berries in red cups
In the summertime, blueberries are a smart seasonal choice for the road that are bite-sized and easy to pack. Plus, they’re really good for you. A cup of blueberries contains about 85 calories and less than ½ gram (g) of fat. And you’ll get 3.6 g of dietary fiber and 14.6 milligrams (mg) of vitamin C, making them a good source of the nutrient.

“Blueberries are easy and super healthy, and they offer a perfect blend of sweetness and tartness to eat while on the road. Wash them, let them completely dry, then bag them so they are ready for the perfect road trip snack,” says Brenda Braslow, RDN, a Denver-based dietitian nutritionist for MyNetDiary. And don’t forget to keep them in a cooler so they don’t spoil.

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2

Snack-Sized Cheese

slices of brie cheese on green
You can freeze snack-sized cheese like string cheese or mini wheels if you need them to last an entire day of travel, but they can safely remain at room temperature for about two hours.

 These low-calorie snacks are loaded with protein, making them a smart, energy-boosting snack for the road. A stick of low-moisture, part-skim mozzarella cheese (28 g) has about 80 calories and 7 g of protein, as well as 150 mg of calcium, making it a good source.

3

Fresh Veggie Strips

snacks in little containers veggies and dip
For a low-calorie, nutritious snack, Msora-Kasago suggests colorful, fresh sliced veggies like bell peppers, carrots, celery, and cucumbers. Red bell peppers are an excellent source of vitamin C, with 118 mg per sliced cup.

 Stash them in a cooler so they stay cool, crisp, and more appealing when you’re rummaging around for something to nosh on.

Also make sure that your snacks are easily accessible, says Caroline West Passerrello, RDN, a spokesperson for the Academy of Nutrition and Dietetics, who’s based in Pittsburgh. If you stow them away deep in the trunk, you won’t be able to get to them when you need them, and that might tempt you to stop for fast food or packaged snacks at the gas station.

4

Grapes

grapes on purple
Grapes travel well and are easy to pack, in addition to being a healthy snack, says Kathy Isacks, RDN, CDCES, of MyNetDiary in Denver. A cup of red or green grapes contains 104 calories; it is a good source of vitamin K and offers some potassium.

Wash a bunch of grapes, stash them in a bag or covered container, and then eat them. One caveat: If you’re packing snacks for small children, whole grapes can be a choking hazard, so either cut them into sections or choose something else.

5

Nuts

nuts laid flat on beige surface
Nuts are packed with nutrients, but they’re calorie dense, too, so watch out for serving sizes. Depending on the type of nut, 30 g might contain 180 to 225 calories. However, nuts are a good source of protein, with 7 g per 30 g (about a palmful) of mixed nuts, and they contain unsaturated healthy fats, which do not raise blood pressure and can help you stay fuller longer. Read nutrition labels and choose varieties that contain no added salt, sugar, or oils.

6

Nut Butter Packets

peanut butter blob
Nut butters come in several varieties, such as almond, cashew, peanut, walnut, or various blends. When packaged into pouches, nut butter can travel well, says Passerrello; just knead and squeeze. They can give you a nice boost of protein, and some versions are even sugar- or salt-free. One serving of almond butter (about 2 tablespoons, or 32 g) contains just over 200 calories, 7 g of protein, and 3 g of fiber.

7

Dried Fruit

dried fruits
You have tons of options when choosing dried fruit, from raisins and cranberries to mangoes, pineapple, and apricots. Dried fruit doesn’t take up a lot of room, isn’t messy, and contains a variety of nutrients, including potassium, iron, and fiber. Raisins, dates, and dried cranberries also contain antioxidants, which can help fight inflammation.

One thing to consider: Are you likely to eat a lot of dried fruit quickly without realizing how many calories you’ve consumed? “Dried fruit is concentrated,” Passerrello says. There is more sugar and fiber in it cup for cup compared with whole fruit, she says. “So you want to be mindful of portion sizes.”

One hundred grams of fresh apples has 10 g of sugar, for example, while the same amount of dried apples has a whopping 57 g of sugar.

8

Popcorn

bag of pop corn on coral and pink surface
Pack your own bag of air-popped popcorn to take on the road. It’s a whole grain, so it’s a good source of fiber, with 2 cups containing 62 calories and 2.4 g of fiber.

Plus, the snack contains antioxidants like polyphenols, which protect against inflammation. But skip the salt, butter, and artificial flavorings. Instead opt for heart-healthy oil like avocado or olive oil, and stick to low-salt, low-sugar seasonings such as black pepper, rosemary, garlic powder, and smoked paprika.

9

Trail Mix

trail mix on a blue surface.
Passerrello recommends a balanced mix of three foods: whole grains, dried fruit, and nuts and seeds. Pick one item from each category and blend. “It doesn’t have to be expensive,” Passerrello says. “It just has to be what you’ll eat.” Again, remember that nuts and dried fruit are nutrient dense but also calorie dense, so watch the portions.
EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
  1. Here’s How Fast Food Can Affect Your Body. Cleveland Clinic. January 28, 2021.
  2. Blueberries, Raw. U.S. Department of Agriculture FoodData Central. October 30, 2020.
  3. Preventing Food Poisoning. Centers for Disease Control and Prevention. November 24, 2025.
  4. Mozzarella Low-Moisture Part-Skim Natural String Cheese, Mozzarella. U.S. Department of Agriculture FoodData Central. December 3, 2019.
  5. Peppers, Sweet, Red, Raw. U.S. Department of Agriculture. April 1, 2019.
  6. Grapes, Red or Green (European type, such as Thompson seedless), Raw. U.S. Department of Agriculture FoodData Central. April 1, 2019.
  7. Why Are Grapes So Dangerous? Child Accident Prevention Trust.
  8. Are Nuts Good for You? The Best Nuts to Eat. British Heart Foundation. October 23, 2025.
  9. Almond Butter, Creamy. U.S. Department of Agriculture FoodData Central. April 28, 2022.
  10. Dried Fruit: Healthy Snack, Sugary Treat, Or Somewhere in Between? Harvard Health Publishing. October 23, 2024.
  11. Snacks, Popcorn, Air-Popped, Unsalted. U.S. Department of Agriculture FoodData Central. April 1, 2019.
  12. 7 Health Benefits of Popcorn. Cleveland Clinic. June 11, 2025.
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