Snacking is an opportunity to fuel your body between meals and add beneficial nutrients to your total daily intake. Many of us need healthy on the go snacks — AKA grab-and-go options that are easy to eat wherever your day takes you, like work, school, sports practice, and travel.
Food store shelves are crowded with endless snack options for satisfying cravings for all sorts of flavors and textures—whether you’re in the mood for salty, sweet, fruity, crunchy, or chewy, there’s a snack for you. However, many store-bought snacks are full of empty calories, void of important nutrients, and may not be the greatest choice for supporting your health.
With a little planning and know-how, you can enjoy nutritious on the go snacks that are easy to eat. We’ve got a list of better for you snacks that don’t compromise on flavor or nutrition. Bookmark this list for adding healthy on the go snacks to your next meal plan.
Healthy Snacks On the Go
Better for you snacks on the go refer to foods that offer nutritional value and fit into a healthy lifestyle. Healthier options contain beneficial nutrients, such as fiber, healthy fats, protein, vitamins, and minerals. Less healthy snacks on the go contain “empty calories” from added fat and/or sugars, may be high in sodium, and don’t have much going for them in terms of nutrition.
Choosing snacks with fiber and/or protein is more filling, so your hunger is actually satisfied. Healthy filling snacks on the go can help curb unhealthy cravings and overeating. Snacks that contain these nutrients are also better at providing you with long-lasting energy. Unlike a bag of chips or a candy bar, healthy on the go snacks help provide long-lasting energy so you don’t have energy-zapping blood sugar spikes and crashes.
Optimal snacks are single-ingredient foods or packaged foods with wholesome, minimally processed ingredients. They contain few to no unhealthy fats or added sugars and are free from artificial flavors, colors, and preservatives. Healthy snacks on the go may include lean proteins, fruit, vegetables, nuts, seeds, or whole grains.
Healthy On the Go Snacks to Bring on the Move
It can be tempting to sacrifice nutrition when you’re in a hurry and need a fast snack. Whether you’re snacking at your desk, on your way out the door, or catching a flight, it’s possible to enjoy tasty and healthy on the go snacks that both satisfies and delivers nutrition.
Here are 10 easy, better for you, on the go snacks to try.
Cheese Sticks
String cheese isn’t just for kids. Individually wrapped cheese sticks are convenient healthy snacks on the go to grab on your way out the door or toss into a lunch box. They offer filling protein and calcium to support bone health. Pair a cheese stick with a piece of fresh fruit, almond flour crackers, or meat jerky for even more staying power.
Fruit Chips
Craving something sweet? Reach for fruit chips, which are made from just one ingredient: sliced fruit. There are several varieties of these healthy snacks on the go, including apple, banana, coconut, and peach chips. The fruit is baked for a crisp, snappable texture that offers a delectable crunch and part-sweet, part-tart fruity flavor. Better for your fruit chips should be free from added sugar since fruit is already sweet.
Meat Sticks
Beef jerky sticks are a good source of protein, making them excellent healthy on the go snacks for anyone trying to eat more protein or those following a low-carb diet. Look for meat sticks made with high-quality proteins and free from added sugar and chemical preservatives.
Chomps meat sticks are the ultimate choice for healthy on-the-go snacking. They’re individually wrapped, require no refrigeration, and are available in a variety of flavors (like Original Beef) and proteins, including grass-fed beef, free-range venison, and antibiotic-free turkey. All varieties are gluten-free, contain 0 grams of sugar, and have about 10 to 12 grams of protein. Save 10% and get free shipping when you subscribe and order.
Roasted Chickpeas
Chickpeas are part of the legume family, so as healthy on the go snacks, they’re a good source of plant-based protein. They also contain fiber, vitamin B6, calcium, iron, and magnesium. Roasted chickpeas are a fun way to get your fix: they’re crunchy, salty, and savory.
Roasted chickpeas are available in several flavors, like barbeque and ranch. Think of them as a higher protein swap for flavored chips and pretzels. You can also make your own by tossing a can of drained chickpeas with a bit of olive oil, a pinch of sea salt, whatever seasoning you like, and baking till dry and crispy.
Seaweed Snacks
You may not think of sea vegetables when you think of your favorite healthy on the go snacks, but you should! If you’re a fan of sushi, you’ll probably enjoy seaweed snacks. Seaweed is a source of important vitamins and minerals, including iodine, which is important for normal thyroid function.
Paper-thin sheets of roasted and salted seaweed are a great alternative to chips for satisfying a salty snack craving. You can find these healthy snacks on the go in individual serving size packages that are lightweight and easy to toss in a bag or lunch box. Seaweed snacks come in several flavors, including sea salt, wasabi, teriyaki, toasted sesame, chili lime, and Korean barbeque.
Single Serve Cottage Cheese
Cottage cheese is trending thanks to a few viral recipes, but you don’t need any special equipment or prep time to enjoy one of our favorite healthy on the go snacks. One ½ cup of cottage cheese provides about 12 grams of protein and 10% of the calcium you need in a day.
Look for cottage cheese in single serve cups, so all you have to add is a spoon. Plain cottage cheese made with whole milk or reduced fat milk are the best choices since cottage cheese with fruit contains added sugar. Stir in your own fruit if you prefer it sweet.
Trail Mix
Trail mix is an easy way to increase your intake of nuts and seeds, which are good sources of healthy unsaturated fats, protein, fiber, vitamins, and minerals. Try almonds, cashews, and pumpkin seeds, which contain magnesium and iron to support muscle function and healthy blood cells, respectively.
Skip store-bought options, which often contain added sugars, oils, and salt. Instead, make your own healthy on the go snacks with raw nuts and seeds. For a touch of sweetness, add a few dark chocolate chips or dried fruit.
Blueberry Yogurt Bites
Blueberry yogurt bites are a delicious and healthy on the go snack, perfect for toddlers and adults alike. Simply dip fresh blueberries in yogurt and freeze them until firm.
Not only are they refreshing, but they also provide a good source of vitamins and probiotics. Blueberry yogurt bites are easy to prepare in advance, and they’re convenient to carry along for a quick and healthy snack on the go.
Almond Butter Apple Slices
Slice a crisp apple and spread a thin layer of almond butter on each slice. For added texture and flavor, sprinkle with a pinch of cinnamon or a few chia seeds.
As one of our favorite healthy on the go snacks, almond butter apple slices provide a balance of fiber, vitamins, and healthy fats. The combination of apple and almond butter can help keep you full and energized throughout your day while you’re on the move.
Quinoa Energy Balls
Quinoa energy balls are powerhouses of nutrition and ideal on the go snacks. Made with cooked quinoa, oats, nut butter, honey, and your choice of mix-ins like dried fruit, seeds, or dark chocolate chips, these energy balls are packed with protein, fiber, and essential nutrients.
Prepare a batch in advance and store them in the fridge for a quick grab-and-go option. Quinoa energy balls are perfect healthy snacks on the go for fueling your body between meals.
Healthy Recipes While Your On the Move
We’ve got your healthy snacks on the go covered, but how about a few meal recommendations while we’re at it? When life gets busy, having nutritious meals that are easy to take on the go is a game-changer. The below recipes ensure you have a wholesome option no matter where your day takes you.
Mason Jar Salad
In a 16 oz jar, layer 2 tablespoons of dressing, 1 cup of mixed greens, ½ cup of chopped vegetables (like cucumbers and cherry tomatoes), ¼ cup of chickpeas, and 2 tablespoons of crumbled feta cheese.
Overnight Oats
Mix ½ cup of rolled oats, ½ cup of almond milk, 1 tablespoon of chia seeds, and ¼ cup of berries in a jar. Let it sit in the fridge overnight.
Veggie Wrap
Spread 2 tablespoons of hummus on a whole-grain tortilla. Add ¼ avocado, sliced, ½ cup of shredded carrots, and ¼ cup of spinach. Roll up tightly.
Protein-Packed Muffin
In a bowl, mix ½ cup of oats, 1 egg, 1 scoop of protein powder, and ¼ cup of mashed banana. Pour into a muffin tin and bake at 350°F for 15-20 minutes.
Quinoa Salad Cup
Combine ½ cup of cooked quinoa, ¼ cup of diced cucumber, ¼ cup of cherry tomatoes, ¼ cup of chickpeas, and 1 tablespoon of lemon vinaigrette in a small container.
Making Better Snack Choices
Snacking between meals doesn’t have to be synonymous with unhealthy choices. Healthy on the go snacks can help energize you, curb hunger, and provide valuable nutrients to your day. Choose snacks that are minimally processed and low in unhealthy fats and added sugars, such as Chomps regular or mini meat sticks. Healthy snacks on the go contain filling fiber and/or protein, plus vitamins and minerals to support good health whether you’re munching at home or the road.
