Registered Dietitian Approved Road Trip Summer Snacks

By Alexandra Caspero on October 25, 2023

Snacking can be a nutritious part of a healthy diet, but it’s hard to know which packaged snacks at the grocery store are better-for-you picks. To find the best store-bought snacks that are nutritionist-approved, we consulted with registered dietitians to get their picks. The experts helped identify packaged snacks that have an optimal nutritional profile – ones that are high in protein, fiber, and whole grains while low in sugars, sodium, and saturated fats.

With a little pre-planning, you can enjoy delicious and nutritious snacks that will keep you energized and feeling sharp throughout the day.

Dave’s Killer Bread Organic Snack Bars

Photo Credit: Dave’s Killer Bread.

“These Organic Snack Bars come in three flavors – Cocoa Brownie Blitz™, Trail Mix Crumble, and Oat-Rageous Honey Almond™ – and are power-packed with the quality organic ingredients, fiber and whole-grain nutrition you’d expect from Dave’s Killer Bread, makers of the country’s #1 organic bread. As a dietitian, I love that they’re certified USDA Organic, Non-GMO Project Verified, and contain no artificial ingredients, artificial preservatives, colors or flavors, and are free of high fructose corn syrup and bleached flour.” Alex Caspero, MA, RD of Delish Knowledge.

Jackson’s Farmhouse Ranch Sweet Potato Chips with Avocado Oil

Farmhouseranch Jacksons
Photo Credit: Jackson’s.

“Made from heirloom non-GMO sweet potatoes and unadulterated premium avocado oil, these are a delicious, dairy-free version of the classic favorite. The cool tang of classic Ranch and herby flecks of dill and chive are the perfect complement to the crispy, crunchy kettle-cooked sweet potatoes. Like all of Jackson’s chips, these are great for vegan, Paleo, Keto, gluten-free, grain-free, and Kosher diets, and free from the top 9 allergens, artificial ingredients and polyunsaturated fats. If you are looking for a healthier alternative to chips, these are it!” Alex Caspero, MA, RD at Delish Knowledge.

Hummus Cups

Irvine, Calif - Sept 12, 2018: Sabra Snackers. Classic Hummus And Pretzels In Individual Serving Packages.
Photo Credit: Shutterstock.

“Sabra hummus cups with pretzels are a great plant-based option for a balanced road trip snack. Hummus provides protein and fat to keep you full and satisfied, while the pretzels give you a quick energy boost.”  Amy Brownstein, MS, RD, owner of Nutrition Digested

Greek Yogurt

Los Angeles, Ca/Usa 06/12/2019   Shoppers Hand Holding A Plastic Container Of Chovani Brand 0% Milkfat Free Greek Yogurt In A Supermarket Aisle
Photo Credit: Shutterstock.

“I love greek yogurt for a road trip snack, which you can find at most grocery stores. Sheetz has ready-made convenient options in the front of their store. I’ll usually add fresh fruit, or even nuts/seeds/granola to the yogurt for more staying power and fiber, and best of all, kids enjoy it too!” — Sarah Schlichter, MPH, RDN of Bucket List Tummy

Cheese Sticks

String Cheese Isolated On White Background. Top View
Photo Credit: Shutterstock.

“Cheese sticks are another great road trip snack option. Cheese sticks are no-mess protein snack that can help curb hunger until mealtime.” Amy Brownstein, MS, RD, owner of Nutrition Digested

Roasted Spicy Chickpeas
Photo Credit: Shutterstock.

“Roasted beans are packed with fiber and protein, two nutrients vital for a healthy and balanced snack. Plus, people often struggle with eating enough fiber during road trips or vacations, so munching on roasted beans or chickpeas can be a great way to help with fiber intake.” Amy Brownstein, MS, RD, owner of Nutrition Digested.”

Power Pop Popcorn

Power Pop On A Blue Background

“I love this unique popcorn flavor from Power Pop. Inspired by the flavors of India, the result is a perfectly spiced, subtly salty and sweet popcorn that tastes unlike any other snack you have tried.” Alex Caspero, MA, RD at Delish Knowledge.

Wawa’s Fresh Food on the Fly

Wawa Gas Station In Manassas, Va, Usa, December 9, 2022
Photo Credit: Shutterstock.

No planned snacks? No problem. “You can put together a balanced, satisfying and tasty snack at most gas stations.  Pair carbohydrates like whole grain crackers, pretzels or pita chips with a protein like hard boiled eggs, string cheese, tuna packet or hummus for a well balanced snack. Carbs will provide energy and protein will help to keep your blood sugar level steady and keep you feeling satiated, letting you focus on the road. Wawa offers a Fresh Food on the Fly option where you can find balanced snacks including ready made sandwiches like turkey and swiss sliders or a fresh chicken caesar salad.” – Steph Magill, MS, RD, CD, FAND at Soccer Mom Nutrition

More Wawa Picks

Orlando, Fl/Usa-1/15/20: An Interior View Of The Fast Food Restaurant At A Wawa Convenience  Store In Orlando, Florida.
Photo Credit: Shutterstock.

“Wawa is my go-to pit stop for healthy road trip snacks. Whenever I’m traveling I like to pick a variety of snack foods that are rich in fiber, protein, and healthy fats to ensure that I’ll stay fueled and focused on the road. Some of my favorite Wawa snacks include their drinkable Chobani yogurt smoothies, pre-cut apple slices, Bada Bean Bada Boom broad beans, and chocolate dipped nut clusters, and turkey and cheese pinwheels. All of these options are nutritious grab-and-go options that are perfect to eat in the car!” –Catherine Karnatz, MPH, RD, anti-diet culture dietitian and creator of Nutrition Education RD.

Vegetable Juice

The Woman Is Holding Bottles Of Freshly Squeezed Juice In Her Hands. The Concept Of A Healthy Lifestyle, Diet Or Detox.
Photo Credit: Shutterstock.

“Also, don’t forget about hydrating. Gas stations have health drinks that can rehydrate you without adding too many extra calories. Options like flavored water, unsweetened ice tea, coconut water and vegetable juice are a good choice for a long trip.” – Steph Magill, MS, RD, CD, FAND at Soccer Mom Nutrition

Pea Crisps

Green Snap Pea Chips - Healthy Snacks, Selective Focus
Photo Credit: Shutterstock.

“An option I love for road trips are Harvest Snacks pea crisps. They are a great protein option, which can sometimes be hard to find for shelf-stable, non-refrigerated items. Plus, they’re crunchy like chips and are available in most gas stations.” –Sarah Schlichter, MPH, RDN of Bucket List Tummy

7-11 Snack Mix

Screenshot 2023 07 17 At 10.09.16 Pm Edited

“Nuts are a healthy, mess-free snack that individuals can enjoy on a road trip. Nuts are a nutrient-dense snack, containing protein, fiber, unsaturated fats, vitamins, and minerals. For added nutrition, look for a trail mix containing nuts, seeds, and dried fruit.  At 7-11 the 7-Select Go Smart! Snack Mix, Fit Fuel is a tasty option for the road.” –Mandy Tyler, M.Ed., RD, CSSD, LD at Nutrition By Mandy.

Veggie Snacks

Carrot Sticks And Celery Sticks With Dip In Containers For Retail Sale
Photo Credit: Shutterstock.

“Look for pre-packaged carrot sticks, celery, or sliced bell peppers at gas stations. These crunchy veggies can be paired with healthy dips like hummus or guacamole for a nutritious and satisfying snack.” —Wan Na Chun, MPH, RD, CPT, Founder and CEO of One Pot Wellness

Hard-Boiled Eggs

Woman Peeling Boiled Egg On Wooden Table, Closeup
Photo Credit: Shutterstock.

“If available, grab some hard-boiled eggs as they provide a convenient and protein-packed snack. Eggs are rich in nutrients and can keep you feeling full during your road trip.” —Wan Na Chun, MPH, RD, CPT, Founder and CEO of One Pot Wellness

Trail Mix

Hands Cupping Homemade Trail Mix
Photo Credit: Shutterstock.

“Trail mix is one of the best road trip snacks. It is rich in anti-inflammatory fats, fiber to keep your blood sugar levels steady during your ride, and plant-based protein to sustain your energy. It’s also super portable and convenient on the go. It’s one of my favorite convenient road trip snacks to grab on the road!” -Melissa Mitri, MS, RD, Nutrition Writer and Owner of Melissa Mitri Nutrition

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Meet Alex Caspero

Alex Caspero is a Registered Dietitian, New York Times Bestselling Chef, and mom of two. She aims to cut through the nutrition noise by providing real-life, nourishing tips for body and mind. Learn more about Alex.

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