I’m a dietitian who spends a lot of time on the road and in the air. No matter where I’m going or how long the journey is, protein is my best friend.
Long flights, unpredictable schedule changes, and layovers can drain my energy and leave me reaching for the nearest sugary pastry. Protein helps keep my blood-sugar levels stable and satisfies me for longer.
Because airport food options can be hit or miss (and often very expensive), I always stock my carry-on with snacks that deliver a serious nutritional punch and don’t take up much space in my personal bag.
Even better, my favorite snacks are highly versatile. I don’t just eat them on my travel days; I also use them to add a quick protein boost to lackluster salads and on-the-go meals when I’m at my destination.
I reach for a Junkless protein bar when I’m craving sweets but don’t want a sugar crash.
When I want something sweet but need food that fuels me, this Junkless bar delivers.
The chocolate-chip-cookie-dough flavor, with its chocolate coating and semisweet chocolate chips, crushes my sugar cravings. It also has 15 grams of protein and plenty of fiber to keep me full.
I also give the gluten-free bar’s ingredient list my stamp of approval. There are no artificial flavors, sugar alcohols, or high fructose corn syrup.
It tastes like a decadent treat but keeps me full between meals during a long travel day.
Kraft’s pepper-jack sticks are savory and easy to eat on the go.
Cheese is a fantastic travel snack, and each stick of Kraft’s Big Cheese Snack has 17 grams of protein. It’s filled with simple, familiar ingredients such as pasteurized milk, jalapeño peppers, and salt.
The jalapeños give the snack a pleasant, savory kick that hits the spot when I want something spicy.
It’s also incredibly convenient to tear open while I’m waiting to board at the gate, giving me a quick protein fix in a small package.
Unshelled pistachios require no cleanup.
These pistachios are easy to toss in my bag, and their stellar nutritional profile makes them an ideal travel snack. Pistachios are an excellent source of fiber, protein, and healthy fats, and I love to snack on them to stay satisfied between meals.
A handful adds a real nutritional boost to anything I’m eating on the fly, from an airport salad to a bowl of warm oatmeal.
Wonderful sells them unshelled, so I don’t have to crack each pistachio open or deal with empty shells. I also go for the unsalted option, which is a nice touch when traveling since having too much salt can make me feel dehydrated or bloated.
Peanut-butter packets from Justin’s pair well with just about anything.
Justin’s single-serve peanut butter pouches pack a punch in the nutrition department, providing 7 grams of protein per 32-gram packet along with healthy fats and micronutrients.
I often pair the peanut butter with a fresh banana or an apple I grab from an airport kiosk. The fruit has quick-digesting carbohydrates that give me immediate energy, and the peanut butter has the protein and fat I need to sustain that energy throughout my flight.
Plus, the single-serve packets take up virtually zero space in my bag.
Roasted chickpeas from Biena Chickpea Snacks are my go-to alternative to potato chips.
When I crave crunchy potato chips but want a healthier alternative, I turn to roasted chickpeas.
This honey-roasted flavor offers a tangy, sweet twist that’s highly satisfying. Each 28-gram serving has 5 grams of plant protein and 5 grams of fiber.
The chickpeas are plant-based, gluten-free, peanut-free, tree-nut-free, grain-free, and dairy-free, which is handy if any of my travel companions have allergies.
They’re sturdy enough to stay intact in my backpack, making them a durable and crunchy option for travel days.
Day Out makes healthy, brownie-flavored protein balls that taste like dessert.
When I want a sweet treat during a layover, I reach for these single-serve packs of dessert-inspired protein balls.
Each bag comes with four bite-sized protein balls that have a total of 12 grams of protein, or 3 grams of protein per ball.
They’re plant-based, gluten-free, dairy-free, and vegan. As a dietitian, I love that Day Out uses ingredients I can find in my kitchen pantry, like dates and nut butter.
These brownie bites allow me to indulge my sweet tooth while giving my body the nutrition it needs to power through a tough travel day.
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