Suggestions for Healthy Travel Snacks

Rheumatology Practice Management August 2018 Vol 6 No 4 - Healthy Manager
Chelsea Vassaur
Certified Personal Trainer
National Academy of Sports Medicine
Wilmington, NC

Whether you are going on vacation, visiting your family, or traveling for work, the time will come when you will have to step away from your trusty refrigerator and stove and spend time in a hotel room. Just because you do not have these kitchen appliances nearby, it does not mean your diet should be left at home, too. In fact, I am taking a road trip this weekend and I would love to share with you just a few of the meals and snacks that I take along with me on every trip.


My clients will tell you that I am always preaching about the importance of oatmeal for breakfast. It is a healthy carbohydrate that will fill you up and keep you full. Oatmeal is high in fiber and rich in antioxidants, and you can prepare it however you want. Fruit, nuts, or a scoop of your favorite protein powder can add so much to this nutritious breakfast food. Oh, and how could I forget? You can even cook your oatmeal in the coffee pot in your hotel room.

For a simple and filling oatmeal trick, take a scoop of your preferred protein powder and mix it in with your freshly cooked oats. I like to mix protein powder and PB2 (peanut butter substitute) together. In the end, you will have a delicious and nutritious breakfast that will kick-start your day!

Rice Cakes

Rice cakes are a great treat that you can put in your bag and eat throughout the day. Just like oatmeal, you can prepare rice cakes however you wish. I like to make a combination of sweet and savory rice cakes using the following:

  • Peanut butter topped with bananas and a drizzle of agave
  • Almond yogurt mixed with strawberry preserves
  • Avocado topped with chia seeds and a sprinkle of lemon
  • Brownie batter hummus sprinkled with coconut shreds.

Protein Bars

There are so many great-tasting protein bars available, and these snacks provide a great alternative to buying snacks from a vending machine. Protein bars are full of nutrients that you need to properly fuel your body. They are so easy to throw in your purse or bag and can be a great afternoon pick-me-up.

Pita Chips

I know you are probably thinking that pita chips are a random snack idea, but these treats are perfect for taking on trips because they taste great with almost anything! I like to make my own pita chips so I can control the amount of oil and salt that is used in the cooking process. I also opt for whole wheat pita bread to make my chips.


You can never go wrong with hummus. Like my pita chips, I enjoy making my own hummus by simply combining chickpeas, a squeeze of lemon juice, salt and pepper, 2 garlic cloves, a little olive oil, and “ta-da!” Hummus lasts long, and is great to use as a dip for veggies and pita chips; it is just so delicious!

Kale and Veggie Chips

When traveling, we tend to forget about the important part of our diet and lean toward convenience. Fortunately, I have a solution for that. Precook and cool some veggies. I love taking sweet potatoes, zucchini, carrots, and kale with me when I travel. They seem to do the best on road trips and really maintain their flavor.

That’s a Wrap!

Consider bringing along premade wraps filled with your favorite things. Wraps are great because they do not get soggy, can be prepared the way you like, and are a great source of nutrients during your busy day. I personally love a nice green refreshing wrap filled with all of the veggies I cooked ahead of time. You can also throw in some homemade hummus.

As you can see, there are so many ways to ensure you stay healthy while you are traveling. Even though it may take some preparation, in the end the results are always worth it.

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