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Healthy Travel Snacks for the Ultimate Trip- stress free by plane, train or on the road

travel snacks

If you are planning a vacation or getaway you’ll probably find yourself in an airport.  But between organizing the travel arrangements and packing your bags (and potentially your loved ones) for the journey, healthy foods that will travel well may not be top of mind – but they should be! 

wholesome food

The truth is, travel, as exciting and romantic as it is, can also be unpredictable at best.  Between delays and keeping track of luggage, navigating the crowds and passing through security checkpoints on time, a wholesome snack may be what you need to keep you satisfied, energized and away from processed snacks like chips and candy bars.  As a rule of thumb, best nutrition-packed travel snacks are minimally processed whole foods. 

DIETITIAN’S TIP: Satisfying meals and snacks should incorporate lean protein, nourishing carbohydrates (such as those from fruits, veggies and whole grains). Fats usually make their way into the diet without us thinking too much about them. Healthy travel snacks in particular should be high in fiber and lower in sugar. 

This article was modified (to add some of my personal favorites) from it’s original version published by Dole Food Company.

Healthy travel snack
Nuts and dried fruit, a sweet and healthy snack.

Here are a few healthy travel snacks to pack for your next trip:

  • Oatmeal packets – whole grain, high fiber and can easily be combined with hot water whether you are on a plane, at a rest stop or in your hotel room. I like the whole grain unsweetened packets from Trader Joes.
  • Dried fruit – familiar to hikers as a premier source of natural carbohydrates in a small package, they are super-easy to pack and don’t require refrigeration.  Whatever you do, be sure to check the ingredients list to ensure that the only ingredient is dried fruit – beware of added sugar. You could also make your own version of fruit leather ahead of your trip if you’re feeling fancy. 
  • Nuts, Jerky and Boiled Eggs – protein, protein, protein!  Portable and satisfying especially when paired with your favorite carb!  I like to boil a few eggs ahead of the trip.
  • Bananas, Apples, Oranges or any other whole fruit travels well, no refrigeration required.  They’re also an added source of much needed hydration during air travel!  Be sure to drink enough fluids too! 
  • Veggies such as carrot sticks and celery can be paired with individually portioned hummus or nut butter for a balanced bite.  Go for pre-portioned sealed containers to make it through security with ease. 
  • Dry cereal is another versatile whole grain option that travels well, is kid friendly and comes in a a variety of flavors.  Just watch out for added sugar!
healthy travel snacks
Healthy and nutritious snack boxes to go with hummus and pita, eggs and vegetables

If you have the ability to keep your food cold, or are traveling less than two hours, consider making:

  • A quick sandwich or wrap
  • Turkey and avocado or cheese roll-ups 
  • Roll a banana, peanut butter with some flax or chia in a whole grain wrap for a filling plant-based wholesome snack. 

When all else fails – here are my airport GO-TOs for healthy travel snacks

travel snacks
  • Beef Jerky
  • Apple slices
  • Unsalted almonds or mixed nuts
  • Sabra hummus and pretzels
  • Peanut butter and apples
  • Dried fruit
  • Fresh fruit
  • Yogurt parfait
  • Applesauce cups
  • String cheese
  • Hard boiled eggs
  • Quest bars
  • Popcorn
  • Guacamole and chips
  • Electrolyte Water
  • Vitamin Water Unsweetened
  • Sparkling Water

These are my personal go-to’s for travel but MAJOR BONUS – they also work for the kids! What are your must have healthy travel snacks?

About Me

I’m Melanie.

I’m a chef, registered dietitian, foodie, wife and mom.
If you’re looking for quick and healthy meal inspiration that serves YOU and your family well, then you’ve come to the right place!

Melanie Marcus Selfie
Articles/

Flax egg recipe – easy egg substitute in a pinch!

Brown Chicken Eggs

This is the best trick for when you’re in in baking mode, you have the perfect recipe, you’re pulling out ingredients and then you realize you don’t have any eggs and you desperately need an egg substitute! I can’t tell you how many times this has happened to me, in fact, just last Saturday the kids woke up asking for pancakes. We were all pumped for them, when – no eggs! And then I realized, I tried a new muffin recipe recently that called for 2 eggs or 2 flax eggs (2T ground flax seed plus 4T warm water). So I tried it, and it worked really well as an egg substitute! Plus, as a mom and registered dietitian, I was thrilled to sneak a boost of nutrition in there!

So here’s how to make a flax egg.

What you need :

  • Ground flaxseed meal
  • Water

If you have traditional flax seed you’ll just need to grind it up in a coffee or spice grinder before using so the flax “egg” gels up properly. And if you’re not sure you want to buy a whole bag of flax meal because you’re not sure you’ll use it all…scroll to the bottom for more ideas on how to incorporate flax into your diet.

Jump to Recipe

Why flax meal and not whole flax seed?

There’s a big difference.

Flax seeds are teeny tiny seeds that have a very hard shell. In fact, they can’t be digested so they’ll go out the same way they went in, and you won’t get the nutrition benefits! Instead use a ground flax meal – it’s basically pulverized flax seed. And if want to ensure freshness, grind them yourself in a spice grinder or coffee grinder. I usually pick up ground flax seed from Trader Joe’s or Bob’s Red Mill and store the bag in the fridge so they don’t go rancid.

Whole flax seed
Whole Flax Seed
Flax seed meal as opposed to whole flax seed
Flax Seed Meal or Ground Flax

When to use a flax egg

Try using this as an egg substitute for recipes that use egg as a binding agent like:

  • pancakes
  • muffins
  • breads like zucchini or banana

When not to use a flax egg

You have to remember, this isn’t a real egg so this isn’t going to be an option for egg-based recipes like omelets, soufflés or meringues. Don’t use a flax egg when you need fluffy egg whites to create a light texture – this is not the solution for you.

How does it taste?

I personally think it gives batters a nutty flavor that I really like! But overall I don’t think the kids even notice it’s in there.

Nutrition benefits of flax seed

Flax seed is a nutrition powerhouse. It’s a good source of healthy fats, antioxidants and fiber. It has 70 calories per serving, 2g protein, 5g fat, 4g carbohydrate and 4g dietary fiber! Because of it’s nutrition profile it’s often incorporated as part of a healthy diet and can help prevent constipation. Just be sure to drink with enough fluids, because flax absorbs water to add bulk to stools.

  • Fats in flax seed are plant based omega 3’s which can help improve the ratio of omega 3:6’s!
  • They also deliver a combination of both soluble and insoluble fiber which helps with regularity and with improving cholesterol levels!
  • A 30g portion provides 7-30% of the recommended daily allowance for magnesium, phosphorus and calcium.

Traditional Medicine touts flaxseed as

  • Useful against asthma, bad cough and bronchitis
  • Helps with constipation
  • Used against stomach ulcer
  • Cures inflammation of intestine and abdomen
  • Improves memory
  • Protects skin from getting dry

Lignans, a plant compound found in plants – primarily flax and sesame – may help prevent cardiovascular disease.

One review concluded that flax seed may help reduce the risk of breast cancer after menopause.

Some people find relief from joint pain and stiffness with flax seed, according to the Arthritis Foundation.

Daily flax seed (13g) was observed to lower blood glucose and improve insulin sensitivity in one 2013 study.

Let me know if you try this flax egg recipe!

Flax seed meal needed for flax egg recipe

Easy Flax Egg

This is your gluten-free, diary-free, egg-free egg substitute. Perfect for baking, pancakes, muffins, and more!
Print Recipe Pin Recipe
Prep Time 5 minutes
Total Time 2 minutes

Ingredients
  

  • 1 tbsp ground flax seed or flax seed meal
  • 2 tbsp warm water

Instructions
 

  • Combine flax meal and warm water in a small bowl. Give it a little mix and let it sit for 5 minutes until a gel-like liquid forms. Then add to your baked goods as needed!
Keyword egg free, egg substitute, plant forward, vegan, vegetarian
Tried this recipe?Let us know how it was!

10 ways to use flax seed

  1. Add a teaspoon to yogurt
  2. Sprinkle over oatmeal
  3. Add to a smoothie
  4. Use as egg replacer
  5. Add to breading for chicken or fish
  6. Add to granola
  7. Add to soups like minestrone to make them thicker
  8. Sprinkle on top of your salad
  9. Add to homemade salad dressing
  10. Add it anytime you use peanut butter
Articles/

6 No Stress Tips to Raise Healthy Kids – the easy way!

Vegan lunch with Kids

Getting kids to eat well and form healthy habits – good habits – takes time. It takes lots of time, persistence and the knowledge to know it’s a long game. Nothing is going to happen overnight, trust me!

Positive, Healthful Habits: August Is Kids Eat Right Month™

The 2020-2025 Dietary Guidelines for Americans noted that some school-aged children are not eating enough of the recommended amounts of certain food groups. As a result, they may not be consuming the nutrients they need to support their growing bodies or engaging in the physical activity they need to stay healthy.

YOU! The parents and caregivers play a big role in children’s nutrition and health, teaching kids about healthful foods, being a good role model and making sure physical activity is incorporated into each day.

August, which is Kids Eat Right Month™, is a great time to reevaluate your family’s eating and physical activity habits and take steps to make positive, healthful changes.

The Academy of Nutrition and Dietetics is encouraging families to take the following steps:

  1. Shop Smart. First, encourage a healthful lifestyle. Get your children involved in selecting the food that will appear at the breakfast, lunch or dinner table.
  2. Cook Healthy. Secondly, involve your child in the preparation of meals with age-appropriate tasks. They will learn about food and may even be enticed to try new foods they helped prepare. Check out my Healthy Hot Dog recipe!
  3. Eat Right. Next, sit down together as a family to enjoy a wonderful meal. It’s also an opportunity to share the day’s experiences with one another. Family meals encourage healthful family relationships and good eating habits.
  4. Healthful Habits. You can help kids form great, healthful habits by setting a good example. With each meal, fill half your plate with fruits and vegetables, choose lean protein foods, and make at least half the grains your family eats whole grains. For beverages, drink water or milk over drinks with added sugars, and opt for calcium-rich foods with meals and snacks.
  5. Get Moving. Aside from being a great way to spend time together, regular physical activity is vital to strengthen muscle and bones, promote a healthy body weight, develop social skills and build self-esteem. Encourage preschool children to be active throughout the day. Older children and adolescents need at least 60 minutes of moderate-to-vigorous activity daily, according to the U.S. Department of Health and Human Services’ Physical Activity Guidelines for Americans (2nd ed.).
  6. Get Talking. Lastly, eating right can sometimes be a challenge for kids, particularly if they are picky eaters, but experts say that a conversation can help. Talk to your children about the foods they enjoy and introduce them to new foods from a variety of cultures to expand all of your horizons.

Raising healthy kids is totally possible. Just stay consistent and know it will sink in eventually. Good habits take time 🙂

Eliminate mealtime pressure by enjoying meals together with children – after all they learn by example! It’s is a powerful way to get them to try new flavors, textures, and get the nutrition benefits of healthful and tasty food!

Melanie Marcus, Registered Dietitian