Medically reviewed by Jill Castle, M.S., RDN Medically reviewed by Jill Castle, M.S., RDN If you’ve ever traveled with kids , you know snacks are all they can talk about. And while it might seem crazy that they always need something to eat, the reality is that they actually do.
"Children have smaller stomachs and need frequent fuel to meet their metabolic and growth needs, including active lifestyles and cognitive function,” explains Tamar Samuels , MS, RD, co-founder of Culina Health. “Snacks help prevent hunger-induced irritability and fatigue, which can make travel more enjoyable for everyone.”
So, having a few travel snacks prepped and ready to go is an essential way to keep kids satisfied during long stretches and ensure a smooth trip. Here’s a few of our favorite dietitian-approved picks.
Healthy Non-Perishable Snacks
The most nutritious snack options should contain a combination of protein, healthy fat, and fiber , says Samuels. While fresh fruit and veggies may seem like the healthiest option, that’s not always the case. Some pre-packaged, shelf-stable foods contain essential vitamins and nutrients for kids that make planning ahead easier, since you don’t have to think about impending expiration dates.
Here are a few Samuels recommends:
- High-fiber crackers with nut butter: Nut butter packets like RX Vanilla Almond Butter Packets (gf, df, high protein, healthy fat, low added sugar) and Artisana Nut Butter Packets (gf, df, high protein, healthy fat, low added sugar, kosher) are great portable options.)
- Trail mix: Any combination of trail mix that includes nuts, dried fruit without added sugars, whole-grain pretzels, unsweetened dry cereal, and chocolate covered almonds. Just make sure to never give trail mix to a toddler unsupervised as it is a choking hazard.
- Granola bars: Like trail mix, granola bars are an easy grab and go snack that come in a wide variety of flavors, just be sure to watch the added sugar content.
- Legume-based "chips": Some of our favorites are the Saffron Road Falafel Crunchy Chickpea Snack, Snap pea crisps, Harvest Snaps or Hippeas.
- Jerky bars like Chomps Jerky
- Pre-packaged fruit cups
- Popcorn
- Pretzels
Fresh Snacks for Road Trips
If you’ve got the cooler space or aren’t traveling too far, fresh snacks are the perfect option to keep your kids full and happy on a road trip. Here’s what we suggest:
- Fruit: Pick your kids’ favorites or throw together a quick fruit salad. Samuels recommends apples, bananas, and pears because they are more firm and dense, and less juicy which can cause a mess.
- Cheese: Opt for more hand-held options here, like Mini Babybels and string cheese.
- Fresh veggies: Sliced bell peppers, baby carrots and celery sticks are a great option, and you can even prep ants on a log ahead of time for a fun treat.
- Yogurt: Samuels says to choose a low-sugar, high-protein option whenever possible, and if you can reach for the portable tubes. They’re kid-approved.
- Store bought food pouches: These days they’re putting virtually any and all fruits and veggies into a pouch. From organic applesauce to pureed butternut squash soup, there’s something for every kid. Lil’ Gourmets and Once Upon a Farm are great options.
- Hard boiled eggs: Make a few hard boiled eggs (and be sure to peel them ahead of time!) before your next road trip. These will keep your kids (and even you) feeling full. If you’ve got older kids, bring a mini bottle of hot sauce or ketchup to add a little zing to each bite.
- Deli meat: If your kids are looking for an extra dose of protein, a few slices of deli meat usually do the trick. And they can even pair it with a bit of cheese or hummus to make a mini sandwich.
Tips for Packing and Storing Snacks
Finding healthy, easy snack options for kids while traveling can be challenging for several reasons. Airports and roadside rest stops often have limited access to nutritious food because they prioritize convenience, portability, and shelf-life over nutrition, and fresh fruit and veggies can be hard to find in these places. That’s why preparation is key to any good road trip , and we’ve got a few ideas to help you pack and store your travel snacks to ensure freshness and convenience.
Make a snack basket
Grab a plastic bin or basket and fill it with chips, fruit cups, and other non-fresh food items that you can pass around the car when hunger strikes.
Plan a meal in advance
Resist the temptation to run through a drive-thru, and pack a lunch for everyone ahead of time. That way you can stay on the road and stay healthy.
Pack a cooler
If you have a smaller cooler, fill it with a few ice packs and pack your favorite fruits, veggies, deli meats, and cheeses. And coolers aren’t just for food, pack your kid's favorite juice pouches and plenty of water.
Make a sweet box
Sometimes you just get a hankering for something sweet on a road trip, and that’s where having a few different options can make everyone happy. Grab a cheap tackle box or storage box and fill it with a few of your favorite healthy sweet treats like chocolate covered nuts, oat bites, Unreal peanut butter cups, and Smart Sweets Swedish fish. And be sure to pack a few baby wipes for easy clean-up.
Allergy-Friendly Snack Options
Food allergies can be difficult to navigate, especially if one kid is allergic to something and the other is not. You can always pack a separate bag of allergy-friendly snacks to keep them safe and away from other snacks that might have allergens in them. But Samuels says you don’t have to miss out on flavor when it comes to finding great, healthy travel snacks that are allergy-friendly. Here’s what she recommends:
- Applesauce cups or pouches. These are always dairy free, nut free, and almost always gluten-free.
- Dried or freeze-dried fruit. Like applesauce, any fruit is a safe option that packs a great amount of nutrients and vitamins without any common allergens. Opt for boxes of raisins or freeze dried strawberries for a mess-free snack. Or make your own dried apple rings: Thinly slice an apple, sprinkle cinnamon on top, and bake at 150 for 5 hours.
- Rice cakes. From caramel corn to traditional salted, rice cake have come a long way, with virtually any flavor combo you can think of. And you can buy them in regular size or mini.
- Kale chips. Make your own at home or buy some at the store, just be mindful that some store-bought kale chips have sesame oil in them, which is a common allergen.
- Dried cereal. Sometimes a handful of your favorite cereal is the perfect little snack, and you can combine your favorites and make your own ‘dry cereal salad’ said Samuels.
- Dairy-free yogurt. If dairy is a concern, dairy-free yogurts like Kite Hill, So Delicious, and Silk have great alternatives.
- Guacamole and tortilla chips. You can buy pre-made guacamole cups or make your own, and pack a bag of tortilla chips for a satisfying, nutritious snack for the whole family.
Snacks to Keep Kids Entertained
Road trips can be long, and while you may want to limit screen time or reduce it all together, having a few activities planned for them can help pass the time. Samuels recommends getting them in the kitchen with you before your trip even begins.
“ Involving kids in food preparation can be a great way to get them to try new foods,” she says. “Before your trip, have your little helper pack their snacks in individual travel containers or get a toddler knife and have them help slice cheese or soft fruits like bananas.”
Doing so will make them more excited for the snacks they helped prepare and more likely to eat something healthy and keep them entertained in the car. She also recommends making snacks that look like animals or different shapes, that you can play games with in the car.
If that’s not for you, rainbow colored Goldfish are a great option. You can have kids count how many of each color they have.
Lastly, a great way to keep kids entertained with their food is to pack a homemade Lunchable where they can build their own sandwiches or favorite treat to pass the time and keep those little hands busy.
Key Takeaway
Having a few easy and ready to go travel snacks make any road trip easier. Pack a cooler with your favorite fruits, veggies, and hard boiled eggs or pack a few granola bars, popcorn, and jerky sticks to keep everyone satisfied.
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