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 snacks 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 healthy grab and go 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 On the Go Snacks
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 25 healthy grab and go snacks to try.
Chomps 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 snacks. 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 0g of sugar, and have about 10g to 12g of protein.
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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. These healthy on the go snacks 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.
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.
Mason Jar Salad
Mason jar salads are one of the most versatile healthy grab and go snacks you can prepare in advance. The layering technique keeps ingredients fresh and crisp until you're ready to eat.
These portable salads are perfect for busy professionals who want nutritious healthy on the go snacks that don't require reheating. Prepare several at the beginning of the week for easy access to fresh, filling healthy snacks on the go.
You can customize your jar with any combination of vegetables, proteins, and grains. 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
Overnight oats are a game-changer for anyone seeking healthy on the go snacks that require zero morning prep time. This no-cook method transforms raw oats into a creamy, ready-to-eat snack that's packed with fiber and energy-sustaining complex carbohydrates.
The chia seeds add protein and omega-3 fatty acids while absorbing liquid to create a satisfying pudding-like texture. These make excellent healthy grab and go snacks because they're already portioned in jars or containers.
You can make multiple servings at once and store them in the refrigerator for up to five days. Just 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. Afterwards, you’ll always have nutritious healthy snacks on the go available when hunger strikes.
Veggie Wrap
Veggie wraps are incredibly satisfying healthy on the go snacks that pack fresh vegetables into a portable, hand-held format. The combination of creamy hummus and crisp vegetables offers a perfect balance of protein, healthy fats, and fiber to keep you full between meals.
These wraps are among the most customizable healthy grab and go snacks. Just 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 in parchment paper or foil to maintain freshness. This makes ideal healthy snacks on the go for lunch boxes, road trips, or busy workdays.
Protein-Packed Muffin
Protein-packed muffins are among the most convenient healthy snacks on the go you can bake at home. Unlike traditional muffins loaded with sugar and refined flour, these nutritious versions use wholesome ingredients to deliver lasting energy and muscle-supporting protein.
The oats provide fiber for digestive health, while protein powder boosts the protein content significantly. Banana adds natural sweetness without added sugar, eliminating the need for refined sweeteners.
Bake a batch on Sunday to have ready-to-grab healthy on the go snacks throughout the week. These muffins are perfect for post-workout refueling or as filling healthy grab and go snacks that satisfy sweet cravings while supporting your nutrition goals.
To make them, mix ½ cup of oats, 1 egg, 1 scoop of protein powder, and ¼ cup of mashed banana in a bowl. Pour into a muffin tin and bake at 350°F for 15-20 minutes.
Quinoa Salad Cup
Quinoa is one of the few plant-based foods that contains all nine essential amino acids.. Combined with fiber-filled chickpeas and fresh vegetables, these cups provide sustained energy without weighing you down.
The lemon vinaigrette adds bright flavor while healthy fats help your body absorb fat-soluble vitamins from the vegetables. They're refreshing, satisfying, and among the best healthy snacks on the go for maintaining energy during long, active days.
Prepare these healthy on the go snacks in individual containers for easy portion control and maximum convenience. Just 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.
Hard-Boiled Eggs
Hard-boiled eggs are one of the most affordable and healthy snacks on the go you can prepare. A single large egg contains about 6 grams of high-quality protein along with essential vitamins and minerals like vitamin D, B12, and choline.
The protein and fats in eggs help keep you satisfied between meals. These nutrients make eggs excellent healthy on the go snacks for weight management.
Prepare a batch of hard-boiled eggs at the beginning of the week and store them in the refrigerator for quick access. For extra flavor, sprinkle with everything bagel seasoning, a pinch of sea salt and black pepper, or a dash of hot sauce. Hard-boiled eggs are perfect healthy grab and go snacks for breakfast, post-workout recovery, or an afternoon energy boost.
Rice Cakes with Nut Butter
Rice cakes topped with nut butter offer a satisfying crunch and creamy combination that makes them standout healthy on the go snacks. Plain rice cakes are low in calories and provide a neutral base for various toppings, while nut butter adds protein, healthy fats, and rich flavor. This combination helps stabilize blood sugar levels and provides sustained energy.
Choose rice cakes made from whole grain brown rice for added fiber and nutrients. Spread a tablespoon of almond butter, peanut butter, or cashew butter on top.
For extra nutrition and flavor, add sliced banana, a sprinkle of chia seeds, or a drizzle of honey. Rice cakes are naturally gluten-free and lightweight, which makes them ideal healthy snacks on the go for travel or outdoor activities.
Edamame Cups
Edamame, or young soybeans, are protein-packed healthy grab and go snacks that deliver plant-based nutrition in a fun-to-eat format. One cup of edamame contains about 17 grams of protein and 8 grams of fiber. They're also rich in iron, calcium, and folate.
You can find edamame in the frozen section of most grocery stores, available in single-serve steamer bags that microwave in minutes. Simply steam, sprinkle with sea salt, and enjoy. For variety, try flavored versions like garlic, spicy chili, or wasabi.
Edamame pods are portable and don't require utensils. Just pop the beans out with your fingers, which makes them perfect healthy on the go snacks for the office or after-school activities.
Greek Yogurt Parfait
Greek yogurt parfaits are delicious and visually appealing healthy snacks on the go that layer creamy yogurt with crunchy granola and fresh fruit. Greek yogurt contains twice the protein of regular yogurt (about 15-20 grams per serving) helping you stay full and energized. It's also an excellent source of probiotics for digestive health and calcium for strong bones.
Layer plain Greek yogurt with a handful of granola and fresh berries like strawberries, blueberries, or raspberries in a portable container or mason jar. Choose granola with minimal added sugar and whole grain oats.
For natural sweetness, add a drizzle of honey or maple syrup. Prepare several parfaits at once for easy access to nutritious healthy on the go snacks throughout the week.
Kale Chips
Kale chips are crispy, flavorful healthy grab and go snacks that transform nutrient-dense leafy greens into an addictive crunchy treat. Kale is loaded with vitamins A, C, and K, plus antioxidants and fiber.
Make your own kale chips by tearing fresh kale leaves into bite-sized pieces. Toss them with a small amount of olive oil and sea salt, and bake at 300°F for 15-20 minutes until crispy.
For variety, season with garlic powder, nutritional yeast, or smoked paprika. Store-bought kale chips are also available in flavors like ranch, BBQ, and sea salt.
When baked until crisp, kale makes an excellent alternative to traditional potato chips with significantly more nutritional value. These lightweight, crunchy healthy on the go snacks are perfect for satisfying salty cravings.
Chia Pudding
Chia pudding is a creamy, nutrient-dense option among healthy snacks on the go that you can prepare in advance. When mixed with liquid, chia seeds absorb up to 12 times their weight, creating a thick, pudding-like texture. These tiny seeds are packed with omega-3 fatty acids, fiber, protein, and essential minerals like calcium and magnesium.
Mix 3 tablespoons of chia seeds with 1 cup of milk (dairy or plant-based) and let sit in the refrigerator for at least 4 hours or overnight. Stir in vanilla extract, cocoa powder, or maple syrup for flavor.
Top with fresh fruit, nuts, or coconut flakes. Store in individual jars or containers for convenient healthy on the go snacks that are ready when you need them.
Celery Sticks with Peanut Butter
Celery sticks with peanut butter are classic healthy grab and go snacks that combine refreshing crunch with creamy, protein-rich spread. Celery is low in calories but high in water content and fiber, making it hydrating and filling. Peanut butter adds healthy fats, protein, and a satisfying flavor that transforms plain celery into a delicious snack.
Cut celery stalks into 3-4 inch pieces and fill the natural groove with peanut butter or any nut butter of choice. For a fun twist, add raisins on top to make "ants on a log. Pre-portion celery sticks in containers with a small serving of peanut butter for easy healthy on the go snacks that require no preparation.
Protein Smoothie Packs
Protein smoothie packs are genius healthy snacks on the go for anyone who loves smoothies but doesn't have time for morning prep. By pre-portioning ingredients into freezer bags, you can have a nutritious smoothie ready in minutes. Smoothies are an excellent way to pack fruits, vegetables, protein, and healthy fats into one drinkable snack.
Fill individual bags with frozen fruit (like berries, mango, or banana), a handful of spinach or kale, and a scoop of protein powder. Store in the freezer, and when ready, blend with your choice of liquid like almond milk, coconut water, or regular milk. Pour into a portable cup with a lid for a set of healthy on the go snacks perfect for busy mornings or post-workout recovery.
Air-Popped Popcorn
Three cups of air-popped popcorn contain only about 90 calories but provide fiber and volume that help you feel satisfied. Unlike microwave popcorn loaded with butter and artificial flavors, homemade air-popped popcorn is a clean, simple option among healthy grab and go snacks.
Use an air popper or make stovetop popcorn with minimal oil. Season with nutritional yeast for a cheesy flavor, cinnamon for sweetness, or garlic powder and herbs for a savory kick.
Portion into individual bags or containers for convenient healthy on the go snacks. Popcorn is naturally gluten-free and provides a satisfying crunch without unhealthy fats or added sugars.
Energy Bars
Energy bars are among the most convenient healthy snacks on the go. However, not all energy bars are created equal.
Many bars contain as much sugar as candy bars. So make sure to look for options with minimal ingredients, including nuts, seeds, dried fruit, and whole grains, with no more than 5-8 grams of added sugar per serving.
Popular brands with clean ingredients include RXBAR, Larabar, and Kind bars. You can also make homemade versions by blending dates, nuts, oats, and nut butter, then pressing into a pan and cutting into bars.
What Makes a Snack Healthy for 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.
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.
