teaThere are two essentials to every successful road trip: a great playlist and really good snacks. The latter is probably the most important, because while you can stream the new Sabrina Carpenter single pretty much anywhere, you don’t always have the best food options on the highway. (Or sometimes, you just take a lot of breaks.) While you might not typically think of road trip snacks as “healthy,” we’ve rounded up a few high-protein road trip snacks that will help you balance your blood sugar and stay satisfied for the long haul on the road.
Having a few options to satisfy your taste buds can help you focus on your trip or take a break from your flight tracker. And these tasty snack ideas really pay off. From a nutritional standpoint. Plus, many of these options are cheap and easy to find at gas stations, airport snack shops, and more.
Why is protein important?
Proteins play a role in: Muscle Building and RecoveryOne and Supports the immune system2. Like carbohydrates and fats, protein is just one part of the equation of an overall healthy, balanced diet. Carbohydrates are known to provide quick energy, while protein is known to “stretch that energy.” It does this by keeping your blood sugar stable and increasing satiety, keeping you full for hours.
The recommended daily allowance for protein is 0.8 grams per kilogram of body weight. (If you weigh 150 pounds, that's about 54 grams of protein per day.) Some people may feel better if they eat slightly more, depending on their age and activity level.
No matter what eating pattern you follow, you need enough protein every day, ideally with every meal. Research shows that your body can better utilize protein. Spread your intake throughout the daythree It's not like eating it all in one meal. In other words, each meal and snack should contain protein, and varying your protein intake can help you consume a wide range of nutrients.
How to Eat More Protein While Traveling
Sticking to nutritious nutrition goals while traveling can be difficult. Maybe you're on a long road trip with few rest stops, or you arrive at the airport early in the morning and nothing opens. That's why a little preparation can go a long way in helping you eat healthy on the road.
When you’re in a car for a long time (or just hanging around the airport terminal), you might get bored and start snacking. Having some healthy snack ideas on hand can help you overcome this. I like my snacks to have at least 7-10 grams of protein. This will keep you full and satisfied for a long time.
If you can pack a cooler, you'll have more options when it comes to snacking. However, reusable bags or Tupperware containers can also be used for short periods of time. Introducing high-protein travel snacks that are great to pack for your next trip.
9 high-protein travel snacks that nutritionists love
1. Nuts and seeds
Nuts and seeds are an effective source of plant-based protein and healthy omega-3 fatty acids. Pistachios, in particular, are a complete protein, providing all the essential amino acids that your body cannot make.
purchase: Awesome Pistachio Shell-Free Variety Pack, $8 for 9 pouches
Try it: Roasted Peanut Butter and Pecan Clusters
2. Tuna or salmon pouches
Packed with healthy omega-3 fatty acids and protein, our shelf-stable tuna pouches provide about 15 grams of protein per pouch, with no can opener required. Eat straight from the pouch, in a wrap or pita, or with whole-wheat crackers.
purchase: Starkist Tuna Creation Pouches, 4 for $6
3. Beans and legumes
Although we often think of canned beans in chili and quesadillas, there are several portable legume options that provide protein and other nutritional benefits. From roasted chickpeas (5 to 6 grams of protein per serving) to pea chips (5 grams of protein per serving), legumes can satisfy your craving for salty potato chips while providing protein, fiber and other micronutrients.
purchase: Snapea Crisps Harvest Snaps Wasabi Ranch, $15 for three 3.3-ounce bags.
Make it: Roasted Chickpeas
4. Jerky
Jerky is a convenient, high-protein option on the go. You can find low-sodium jerky and flavored options at many gas stations. In addition to beef jerky, turkey, salmon, and tuna jerky are also great protein options that are easy to store when traveling.
purchase: Crave All Natural Pork Jerky Black Cherry BBQ Seasoning, $7 for 2.7 ounces
Try it: mushroom jerky
5. Protein bar
There are a variety of protein bars to suit almost every dietary preference. Aim for bars with at least 8 to 10 grams of protein and less than 8 grams of added sugar. Some protein bars are made with artificial sweeteners and are not suitable for everyone. If you don't want to experience digestive discomfort while traveling, stick to what you eat and enjoy regularly that doesn't cause gastrointestinal problems.
purchase: Magic Spoon Treats, $39 for a pack of 16
Make it: Blueberry Almond Energy Bar with 3 Ingredients
6. Edamame
Edamame is a great soy-based plant-based protein option, providing 13 grams of protein per 1/3 cup serving. Whether you prefer to eat your edamame peeled, cold, or dried and crunchy, this healthy option is also rich in fiber, iron, and magnesium.
purchase: The Only Bean Crispy Roasted Edamame Beans with Wasabi Soy Sauce, $14 for three 4-ounce bags.
Try making it: Edamame Hummus
6. Hard-boiled eggs
Containing 6 to 7 grams per egg, hard-boiled eggs are an easy-to-prepare and portable snack. Add a little salt or EBTB seasoning and enjoy a protein-packed snack that also provides B vitamins, choline, and iron.
purchase: Good & Gather Cage-Free Hard Boiled Eggs, 2 for $2
Make it: simple boiled eggs
7. Cheese
String cheese or cheese curds provide 7 grams of protein, which pairs well with fiber-rich fruits or vegetables.
purchase: Sargento Natural Mozzarella String Cheese, $5 for 12
8. (Mini) Sandwich
Whether you like PB&J or prefer a sandwich with deli meats and cheese, using whole-grain bread in your sandwiches can help increase your protein and fiber intake. If you’re looking for a mini sandwich on the go or a kid-friendly portion, consider using whole-grain rolls or thin crust bread. I also love the new rolls from Dave’s Killer Bread, which are loaded with protein and fiber.
purchase: Dave's Killer Bread Rock 'n' Rolls, 12 rolls for $7
Make it: High Protein Veggie Sandwich Recipe
9. A cup of Greek yogurt or cottage cheese
Greek yogurt and cottage cheese are both high in protein and also provide calcium and vitamin D, and most provide probiotics. Opt for plain Greek yogurt and add your own toppings and sweeteners to reduce the added sugar content, or try fun store-bought flavors. You can also add fiber by making yogurt or cottage cheese into a high-protein dip and eating it with chopped veggies and crackers.
purchase: Oikos Triple Zero Vanilla Nonfat Greek Yogurt, $5 for 4 5.3-ounce containers
Make it: Cottage Cheese Queso Dip
Well+Good articles reference scientific, credible, recent and robust research to support the information we share. You can trust us on your wellness journey.
- Carbone, John W, and Stefan M Pasiakos. “Dietary Protein and Muscle Mass: Translating Science into Applications and Health Benefits.” nutrient vol. 11,5 1136. 22 May 2019, doi:10.3390/nu11051136
- Tourkochristou, Evanthia et al. “The impact of nutritional factors on immunological outcomes.” Frontiers in Immunology volume. 12 665968. May 31. 2021, doi:10.3389/fimmu.2021.665968
- Johnson, Nathaniel R, et al. “Uniformity of dietary protein intake is positively associated with lean body mass and muscle strength in healthy women.” Nutrition and Metabolic Insights flight. 15 11786388221101829. 16 June 2022, doi:10.1177/11786388221101829
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