healthy travel gluten free snacks

Last Updated September 7, 2023

Celiac Travel: The Best Gluten-Free Travel Snacks

Celiac travel can be hard. You can’t rely on having safe, gluten-free food to eat on the plane (even if you’ve ordered the gluten-free meal in advance). Out exploring a ...

By Ashleigh Holden

Celiac travel can be hard. You can’t rely on having safe, gluten-free food to eat on the plane (even if you’ve ordered the gluten-free meal in advance). Out exploring a new city or on a road-trip? You might not be able to just stop into any restaurant you want and find something gluten-free and satisfying to eat.

This doesn’t mean you can’t travel and enjoy local delicacies — it just means that you should pack some snacks to stave off hunger until you can get to a place serving safe gluten-free food. These gluten-free travel snacks can mean the difference between “I have to eat RIGHT NOW” and “Let’s wander over to that cool Celiac-safe restaurant”.

I’ve divided this list into the best gluten-free road trip snacks as well as the best gluten-free snacks for planes (that you can take in your carry-on without losing to the TSA), plus gluten-free snacks that are easily carried around in a cooler.

Best Gluten-Free Road Trip Snacks & Best Gluten-Free Snacks for the Plane

These easy-to-pack snacks will keep without refrigeration for long road trips or flights, and keep you from having to stand in the aisle of a gas station frantically reading the labels on all the snacks.

These are all solid foods or pass the 3-1-1 rule for flying. Remember, if you are packing snacks to bring abroad an international flight, you’ll need to declare any food you intend to bring in on the customs form, and many countries are strict about allowing in nuts, seeds, fruits, and other snacks. (The solution to this is to just eat it all or throw away on the plane whatever you don’t finish before disembarking.)

• A quick bread or muffins. I feel like a piece of pumpkin bread or a muffin can fill me up more than a packaged snack bar can. Right before I leave on a trip, I like to bake up a batch of King Arthur Flour’s super easy and delicious pumpkin muffins and pack them for my trip.
• Gluten-free trail mix. (Weirdly, lots of trail mix “may contain” gluten.) I like these ones from Kar’s because they are gluten-free, and individually packaged, which is great for portion control, and more sanitary than digging your hand into a shared large bag of trail mix.
• Fruit. Bananas are filling and easily portable—try packing a mix of ripe and green ones to make them last for your whole trip. Pre-washed grapes are also easy to eat while driving.
• Gluten-free almonds. These will give you plenty of protein and help keep you full. To make them feel like more of a fun treat, I love these cinnamon sugar flavored ones.
• Gluten-free oatmeal. Bring individual packets of gluten-free oatmeal, and you can get a cup of hot water from any coffee shop or gas station to make it. (You can even request a cup of hot water on a plane to make these.) This variety pack is good to keep you from getting bored, and takes up minimal space in your bag. For road trips, I like the gluten-free oatmeal like this one that comes in its own container so you don’t need a bowl or a cup. This one is the best of both worlds, as it packs flat but pops up into its own bowl. For extra protein, these ones from RX Bars are like their famous RX bars, but in oatmeal form.
• Speaking of RX bars, they make a great portable and healthy snack, with minimal ingredients and lots of protein.
• Annie’s Organic Original Crispy Snack Bars taste exactly like a Rice Crispy treat, but are gluten free and healthy thanks to their rice and quinoa blend.
• Boom Chicka Pop. These individually packaged bags of popcorn are the perfect serving size, and will fill you up without adding a ton of calories (and has plenty of fiber to keep you full). Available in a bunch of flavors, my favorite is the salty and sweet kettle corn style .
• Freakin Awesome Chocolate Covered Almond Protein Balls. Made with real ingredients, these gluten-free snacks are Gluten Free, Palm Oil Free, GMO-Free, Soy Free, and vegan
• Bare Fruit Snacks are made from 100 percent real fruit, baked until crunchy. These are a healthier alternative to dried fruit snacks.
• Worthy Bowl Blended Fruit and Veggie Bowls are shelf-stable, but do taste better chilled, so pop one in your hotel room’s fridge to have for breakfast the next day. They’re high in fiber and protein, but low on sugar.
• Bear Real Fruit Snack Rolls. These gluten-free treats are the healthy version of Fruit Roll-Ups, and don’t contain anything besides real fruit and vegetables.
• Pirate’s Booty is sneakily gluten-free, and these snack-size bags are great for travel. The new ranch flavor is amazing if you can find it!
• Craving a candy bar but want something healthy? Kind’s chocolate-covered or caramel-drizzled ones are super tasty. The mini versions are great for kids or travel, and the variety pack prevents you from getting sick of them.
• Nature’s Bakery Gluten-Free Fig Bars taste exactly like a Fig Newton, but are actually good for you.
• Lance’s Gluten-free Peanut Butter Crackers are the closest thing you can get to a classic peanut butter sandwich on a trip.
• Annie’s Gluten-Free Chewy Granola Bars taste just like regular granola bars, but are gluten-free.
• Keep yourself from getting bored while traveling by getting this fun gluten-free healthy snack box, which comes with a huge variety of gluten-free snacks to try. You might even find a new favorite brand!
• Organic Superfoods’ Carrot Sticks in Ranch flavor are like having carrots dipped in Ranch, no refrigeration required.

The Best Gluten-Free Travel Snacks (If You Have a Cooler)

On a road trip, packing a small cooler and ice packs (or simply filling ziplock bags with ice at home and refilling them from a hotel ice machine on the road) can greatly expand your snack options. Having fresh food can make you feel better than endless packaged snacks. If you can keep them cold, these options make great gluten-free travel snacks:

• Baby carrots (I like to get these that are cut like chips, to fool myself into thinking I’m snacking on chips).
• Individual cups of hummus, for lots of protein and fiber.
• String cheese
• Greek yogurt cups (get in those probiotics!)
• Sargento’s Balanced Breaks, which are delightfully-packaged and delicious mixes of cheese, dried fruit or chocolate, and nuts.
• Perennial Plant-Based Nutrition Drink. These tasty drinks can replace an entire meal, and are vegan, dairy-free, and gluten-free.

Related posts:

• 9 Things to Pack for Gluten-Free Travel 2023: Gluten-Free Vacation Rental Packing List
• How to Travel Gluten-Free: The Ultimate Celiac Travel Guide
• Gluten Free Azores Travel Guide

I'm Ashleigh, the owner of How To Travel Gluten Free & a proud coeliac. With my firsthand experience and a deep love for both travel and delicious gluten-free cuisine, I’ve made it my mission to share my knowledge, tips, and incredible discoveries with you.

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21 Gluten-Free Road Trip Snacks (On-the-Go Delicacies)

Modified: Nov 2, 2023 by flippindelicious · This post may contain affiliate links · Leave a Comment

Many people think they can’t enjoy tasty, convenient snacks on a gluten-free diet . You can’t run to the store to pick up packs of sandwich crackers or individually wrapped cookies, so it can feel discouraging to pack for a trip.

However, you can bring plenty of gluten-free foods on your road trip. If you want something more delicious than fresh fruit, check out this list. These gluten-free road trip snacks will satisfy your sweet and salty cravings without making a mess.

1. Gluten-Free Cornbread

2. gluten-free blue corn muffins, 3. easy gluten-free biscuits, 4. dairy-free brazilian cheese breads, 5. gluten-free cheez-its, 6. white cheddar crackers, 7. gluten-free crackers recipe, 8. salted caramel chocolate chex mix, 9. gluten-free sunbutter honey granola bars, 10. gluten-free banana bread, 11. gluten-free blender zucchini bread, 12. gluten-free pumpkin donuts with maple glaze, 13. almond flour lemon poppy seed muffins, 14. gluten-free cranberry chocolate muffins, 15. gluten-free apple muffins, 16. gluten-free pumpkin muffin recipe, 17. gluten-free chocolate chip cookies, 18. gluten-free peanut butter cookies, 19. easy gluten-free drop sugar cookie, 20. gluten-free white chocolate macadamia nut cookies, 21. gluten-free cookie dough brownie truffles.

Whether driving in the morning or later, a bread snack can hit the spot and help you feel full. Gluten-Free Cornbread is a recipe you can whip up and cut into slices, packing them in the car for a quick and easy road trip snack.

You don’t have to worry about a topping for this bread because it stays moist and melts in your mouth thanks to oil and honey.

If you think slices of cornbread may be too messy for a road trip, consider making these Gluten-Free Blue Corn Muffins . They’re perfectly handheld snacks that taste delicious and leave you feeling full. You can bake them as mini muffins, too, for easy portability.

The recipe calls for some blue corn meal, tapioca flour, eggs, butter, and milk. You can substitute some of those ingredients with vegan options to ensure your recipe is dairy-free and vegan.

Another great bread to pack for a road trip are Easy Gluten-Free Biscuits . They’re quick and easy to make, so you can whip up a batch and pack them in a bag or container for your trip.

Use gluten-free flour , baking powder, salt, butter, and heavy cream. You can use vegan substitutes if you want a dairy-free version for your travels.

For bread with a little more flavor, you should make Dairy-Free Brazilian Cheese Breads . They’re a delicious side for any main course dinner, but they’ll fill you up if you eat them during a road trip.

Though it’s a cheese bread, it’s dairy-free, using an egg, oil, dairy-free milk, tapioca flour, and flavors like garlic and onion powder.

Mindlessly munching on tons of snack crackers is a road trip staple for many people, but it’s hard to find that as gluten-free road trip snacks. Therefore, you can make Gluten-Free Cheez-Its for a healthy, delicious alternative.

These crackers taste like Cheez-Its from a box, but they won’t mess up your digestion due to gluten! You can cut them into any shape you like for extra fun.

Don’t stop with Cheez-Its—make another flavor option, too. These White Cheddar Crackers taste like white cheddar Cheez-Its and will melt in your mouth. One batch will make 150 crackers, depending on the size and shape you cut them into.

The key to these crackers is the seasoning, so try and find the best white cheddar flavor to ensure they taste delicious.

If you want another cracker option, use this Gluten-Free Crackers Recipe as the base and make any flavor you want. You can make plain crackers and use them for peanut butter or cheese cracker sandwiches. However, adding flavor to the dough is tasty.

You can make gluten-free crackers that taste exactly like pizza by adding garlic, oregano, and tomato paste. They’re so good you can eat them plain or top them with your favorite cheese.

People who want smaller handfuls of snacks while on a road trip will love the salty sweetness of this Salted Caramel Chocolate Chex Mix . You’ll melt brown sugar, butter, and honey to create a caramel. Coat the Chex Mix and bake it to harden.

After you chop up the baked caramel cereal, you’ll add chunks of granola bars and chocolate chips for the perfect snack. Pack it in a reusable container so you can easily grab handfuls while on the road.

Granola bars are a great road trip snack because they’re compact, healthy, and easy to hold in one hand. This recipe for Gluten-Free SunButter Honey Granola Bars is quick to make and is suitable for most allergies, so it can please everyone in the car.

Use SunButter, honey, and gluten-free oats. Mix them and press the batter into a loaf pan. Let it cool, and then slice them into your preferred size for the trip.

Gluten-Free Banana Bread is something you can mix up and slice in any way you see fit. If you plan to stop at rest stops or for a picnic, you may want thick, delicious slices of bread. However, if you want to snack while you drive, you can cut smaller pieces.

The bread is moist enough that each bite will melt in your mouth without spreading butter on top.

Gluten-Free Blender Zucchini Bread is a great alternative to banana bread and incredibly easy to make. You don’t need to prep the zucchini at all—simply toss it in the blender with the other ingredients, then pour it into a pan to bake.

The water in the zucchini keeps the bread naturally moist without adding many ingredients, making it a quick and easy road trip snack.

Donuts are a portable treat, whether you eat them for breakfast, dessert, or a snack. These Gluten-Free Pumpkin Donuts with Maple Glaze are easy to hold while you’re driving, and the glaze adds an extra sweetness that will help you push through the trip.

You may worry that the glaze will be too messy for the car, but it will harden on the donut and doesn’t melt easily, so you can keep your vehicle clean.

Donuts are a great handheld snack, but if you want something that isn’t as sweet, you might want to bake a batch of muffins. These Almond Flour Lemon Poppy Seed Muffins are savory with a hint of sweetness. The tart lemon flavor will make your mouth water.

Best of all, these muffins are low-carb, paleo, and keto friendly. Everyone on your trip can enjoy these muffins without any digestive disruption.

Gluten-Free Cranberry Chocolate Muffins include the best of both worlds: fruit and chocolate. You can use fresh or frozen cranberries along with semisweet chocolate chips to perfectly balance the flavor.

If you know you’re packing these muffins on a road trip, consider baking them in a mini muffin pan. They’re easier to pop into your mouth while you drive and won’t leave crumbs on your seat.

These Gluten-Free Apple Muffins give you a healthy, handheld snack for your road trip. The recipe calls for grated apples and applesauce to deliver a powerful fruity flavor. Start with muffin mix to simplify the recipe, and bake them right before your trip.

Many people associate pumpkin with autumn, but these Gluten-Free Pumpkin Muffins make a great road trip snack for any season. The chocolate chips give them a hint of sweetness, and you can use vegan chips to keep them dairy free.

Rich spices like cinnamon, ginger, and nutmeg make these muffins smell delicious while you bake them, and you’ll love that burst of flavor on your road trip.

If you love the idea of chocolate chips but don’t want to make pumpkin muffins, you can always go with a classic: Gluten-Free Chocolate Chip Cookies . You’ll use butter, egg yolks, vanilla, brown sugar, and gluten-free flour.

You can substitute vegan butter and vegan chocolate chips to make them dairy-free so everyone on your road trip can enjoy them.

The signature criss-cross pattern on these Gluten-Free Peanut Butter Cookies lets you know you’re in for a treat. The recipe calls for creamy peanut butter, gluten-free flour, and white sugar for the cookies and to roll the dough in before baking.

Everyone will love an Easy Gluten-Free Drop Sugar Cookie for a sweet bite on the road. They’re cakey and delicious and so quick to make that you can whip up a batch before the trip. There’s no need to chill the dough with this recipe, so they always turn out right.

The other cookie recipes are classics, but sometimes you want something a little fancier. These Gluten-Free White Chocolate Macadamia Nut Cookies will come to the rescue.

The cookies taste rich and buttery, and the white chocolate chips add just a hint of sweetness. With the nutty crunch of macadamia nuts, you’ll have the perfect gluten-free road trip snack.

Just because you’re on a road trip doesn’t mean you need to stick with basic snacks. These Gluten-Free Cookie Dough Brownie Truffles will make you feel like you’re eating a luxurious dessert while you’re on the go.

Since you dip these in chocolate, you’ll want to keep them in the cooler so they don’t melt in the car.

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Physical Kitchness

Where Food & Fitness Meet Mom Life

Healthy Gluten Free Road Trip Snacks

When those long road trips are penciled in the calendar, ya gotta have ideas for healthy gluten free road trip snacks. Not just any snack list – these paleo, high-protein, low sugar, gluten free, and dairy free snack options are the best you can buy. From sweet to savory, this is the ultimate clean-eating guide for prepackaged snacks.

As a military family, we move…a lot. Hours and hours on the road and lots of cross-country moves means we definitely log a ridiculous amount of miles on our vehicles. That’s when road trip snacks come in (and pretty much save the day).

It’s easy to find bags and bags of preservative-packed, sugar-loaded, empty-nutritional-value snacks in every shelf of the grocery store. Not so easy to decipher (and access) the clean eating options from the junk.

Although we always try and pack a small cooler with healthy goodies like veggies, deli meat, fruit, and water, sometimes grabbing pre-packed options are just easier! Here are my favorite healthy gluten free road trip snacks for your next road trip.

Roasted Chickpeas

I had no idea Target now carries roasted chickpeas in all sorts of flavors. I personally love plain ‘ol sea salt, but you can choose all kinds of flavors from sweet to spicy. Biena is another brand that makes delicious roasted chickpea snack packs!

Wild Willett Fruity Beef Jerky

When jerky tastes like candy it’s magic. If your kids don’t do jerky (sometimes I can’t blame ’em – jerky can be tough, peppery, and not exactly snack-like), they WILL do this jerky. That is, if you don’t eat it before they do…I’ve been guilty to hoard these all to myself. The sassy strawberry beef jerky from Wild Willett is my personal favorite.

Trader Joe’s Plantain Chips

If you know me, you know plantain chips are my weakness. I love these ones from Trader Joe’s because they are crunchy, slightly salty, and squeaky clean. Oh, and did I mention the bag is under $2.00?  There’s about a gazillion other great snack-able items at Trader Joe’s so be sure to go there the day before your road trip to ensure you don’t miss your departure time…

Applegate Snack Packs

Remember Lunchables as a kid? It’s like the better-for-you version times a thousand. My kiddos love the pepperoni and cheddar snack pack from Applegate and I love the genoa charcuterie plate with almonds and dark chocolate.  These are so clutch for busy families!

 Rewind Bars

My newest obsession – I don’t know if I’ll ever not love these Rewind Bars . Just 160 calories each, and packed with nutrient-dense ingredients like pea protein, dates, cashew butter, organic coconut & cocoa, blueberries, strawberries, kale, spinach and a touch of stevia. I love ’em. End of story. Period.

Simple Mills Crackers

When you need a go-to cracker that doesn’t have a ton of weirdly pronounced ingredients and made with healthy, real food, look no other than Simple Mills Crackers . Farmhouse cheddar crackers, almond flour crackers, and sprouted seed crackers are perfectly crunchy and convenient for any road trip.

Paleo Valley Beef Sticks

Packed with protein (obviously) and so convenient on the go! I dig the summer sausage flavor while my husband is a big fan of the jalapeño. Just peel back, eat, and power through your day. These Paleo Valley Beef Sticks are great for stuffing in the side pocket of every purse I own 😉

KitchFix Grain Free Granola

Highly addicting and hard to pick a favorite! I love how crunchy KitchFix grain free granola is – not to mention to the perfect hint of sweetness. Every back is packed with nuts, seeds, dried fruit, coconut, etc etc etc!   Click here to get yourself a few bags asap. You may get addicted, just sayin’….

Coconut Chips

Ok so this is a little bit of a cheat. I do toast my coconut chips before consumption, because it makes a world of difference. But you can buy coconut chips almost anywhere. And eat them plain or toasted. If you’re a fan of coconutty flavor, toasted coconut chips are where it’s at. Prefer your coconut chips already toasted and ready to go? Try a bag from Dang .

Nut Butter Packets

I mean, can you get any more convenient?!  Plus who doesn’t love nut butter? Grab one a few nut butter packets (most grocers including Walmart and Target carry nut butter packets) and squeeze it all over your favorite fruit, crackers, or vegetables. Squeezing directly in your mouth is completely acceptable too.

Hippeas Puffed Chickpeas

Love crunch? These protein Hippea Chickpea Puffs are fun and totally reminiscent of something you ate as a kid that I’m sure was pretty much packed with artificial ingredients and colors. But these aren’t! Plus anything ‘puffed’ is just plain awesome.

Seven Sundays Grain Free Muesli

May as well just open the back and pour right into your mouth. This coconut-based paleo cereal from Seven Sundays is made with toasted coconut, almonds, pecans, super seeds, strawberries, cherries, bananas, dates, and vanilla. It sounds delicious and IS delicious.

You can’t get better than a bar made with all-natural ingredients, no added sugar, and gluten-free, dairy-free, and soy-free. I love Larabars when I need a sweet fix on the go. My favorite flavor is coconut cream, but there are SO many varieties it will be hard to pick just one!

Additional Ideas

Olive Packets

I find ’em at Trader Joe’s and more recently found a squeaky clean brand at my local Walmart. Olive packets are great when you want a savory, salty, and deliciously satisfying snack

Popcorn fans listen up – SkinnyPop or Boom Chicka Pop individual packs or large bags are fantastic for road trip snacking. My advice? Go simple with sea salt or original to avoid extra sugar (found in varieties like kettle corn).

Applesauce Pouches

A great option for kids, or adults who need a little sweet fix too! Look for pouches with no-sugar added.

Hummus is now more convenient than ever – check your local grocer for individual hummus packs. They’re great used as a dip for easy veggies like baby carrots, celery, or sliced bell peppers.

Veggie Chips

Kale chips , seaweed snacks (like these from SeaSnax ), beet chips , or the roasted okra or roasted broccoli from Trader Joe’s are all great road trip snacking options too!

Those are just a few of my favorites healthy gluten free road trip snacks! For a few homemade eats to bring with you, try making these 3-Ingredient Strawberry Pistachio Energy Balls , Deli Meat Roll Ups , Almond Cocoa Mocha Energy Balls ,  Paleo Protein Brownies , and 4-Ingredient Coconut Pistachio Clusters .

What are your go-to, non-refrigerated snacks?

Disclaimer: Please note that there may be some affiliate links on this page and I will earn a small commission if you purchase through those links. However, all opinions are my own. Thank you for your support.

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About Chrissa

I'm Chrissa - a lover of cooking, hater of spiders, fitness enthusiast, red lipstick wearer, mom and wife. Here you will find healthy recipes the family will love, step-by-step workout tutorials, meal planning guides and wellness tips.

May 2, 2016 at 4:50 am

Anytime I leave the house I gotta be prepared with snacks (or full on meals)! The life of a food allergy queen 😉

May 2, 2016 at 8:12 pm

Oh girl! Although I’m not the allergy queen, I am the queen of hunger so I always have snacks on hand too!!

May 2, 2016 at 5:57 am

Great roundup of snacks for a trip! Buying a house can be hectic, but try to enjoy the fun in it! 🙂

May 2, 2016 at 8:11 pm

Thanks Cara! Yes so hectic but SO exciting. I cannot wait to move in and decorate!!

May 2, 2016 at 6:53 am

We are on the SAME PAGE today, girl! That’s too funny! And I’ve got Justin’s in my round up as well 😉 (although I went with the peanut butter cups, haha) Love these ideas! Larabars are definitely one of my favorite bars to pack because I don’t have to worry about chocolate melting in most of them!

May 2, 2016 at 8:10 pm

Seriously SO funny. I loved some of your ideas – a few I hadn’t heard of! Oh girl, melted chocolate is never fun and such a waste of deliciousness! 😉

May 2, 2016 at 8:04 am

I haven’t seen that mix, but it looks delicious! Larabars are the best!

May 2, 2016 at 8:04 pm

THE BEST. I must try their mint chocolate one asap!

May 2, 2016 at 8:32 am

I LOVE coconut flakes! And I just tried plantain chips this week and they’re definitely interesting!

Not a fan Sarah? It may be an acquired taste 😉

May 2, 2016 at 9:02 am

Awesome list! I love all of these, but have not tried plantain chips from trader joe’s…I need those in my life!

May 2, 2016 at 8:03 pm

Oh you MUST MUST! My mom doesn’t have a TJ’s near her, but I got her hooked so whenever I go home I buy like 10 bags so she has a stash!

May 2, 2016 at 10:16 am

these are all pretty much my favorite snacks of all-time haha! Love those plantain chips and justin’s AB of course 🙂

May 2, 2016 at 8:02 pm

Right?! You seriously can’t go wrong with any of them!

May 2, 2016 at 10:39 am

Yum i love these ideas! I love Larabars! My favorite is peanut butter chocolate chip!

May 2, 2016 at 8:00 pm

Ooooo I must try that one – it sounds decadent!

May 2, 2016 at 10:46 am

I love this post! My husband and I have been getting pretty bored with our usual go-to road-trip snacks of almonds and oat-and-honey granola bars. When I’m packing and getting things ready for travel I usually don’t have time to start investigating new snacks. So I really appreciate your having done this for me and all of your readers. Right off the bat I know I’m going to love the coconut chips, the plantain chips, and the Sahale Berry Macaroon Almond Mix . And I’m ready to try the Larabars you have pictured. Woo-hoo to discovering new favorites! Thank you sooo much. 🙂 PS: I’m pinning this to Pinterest!

May 2, 2016 at 7:58 pm

Oh I’m so glad this post is helpful for you Denay! I hear ya about the same ‘ol same ‘ol snacks. I love finding new ones to try and mix it up a bit. You will love ALL of these! Thanks friend!

May 2, 2016 at 11:56 am

This is such a great list! I am always so much happier with road trips when I remember to pack healthy snacks like the ones in your list… it helps you start off your trip feeling better than when you buy gas station or drive through food on your drive!

May 2, 2016 at 1:17 pm

Thanks Emily! I agree. Gas station food is always such a bust. BLEH!

May 2, 2016 at 1:29 pm

Thank you for this! We are going to be going on a roadtrip very soon, so this is definitely helpful! I can’t wait!

May 2, 2016 at 2:34 pm

This is awesome!! We are huge road trippers and like to eat while we go instead of stopping at restaurants. Thanks for the ideas!

May 2, 2016 at 7:53 pm

Stopping takes so much time out of the trip! Especially if your toddler is soundly sleeping in the back, there’s no WAY I will stop! HA!

May 2, 2016 at 2:50 pm

Great set! Such love both adults and children 🙂

May 2, 2016 at 7:45 pm

Thanks Klauss!

May 2, 2016 at 6:57 pm

All of these look really good, but the coconut chips are my favorite! Thank you for so many ideas!

May 2, 2016 at 7:44 pm

You’re so welcome Starr. Coconut chips are da bomb!

May 2, 2016 at 8:51 pm

I really needed this! Chips are my go-to travel snack – I need to pick some healthier alternatives!

May 3, 2016 at 12:04 pm

I need that crunch in my life so chips are where it’s at for me too Ruthie. Thanks!

May 2, 2016 at 9:17 pm

First, congrats on the house! Second, I’m soooooo glad I’m not the only one who eats those baby food snacks! Healthy stuff that’s perfect for a road trip 😉 Also, those Sahale snacks look great — i need to find some!

May 3, 2016 at 12:02 pm

Thanks Patricia! And virtual fist pump for baby food snacking! 😉 Yes RUN and get the Sahale snacks. You won’t be disappointed!

May 3, 2016 at 3:28 am

I see some of my favorites on your list Chrissa. Buying a new house runs the gamut of emotions. It’s fun and scary! Good luck with your offer.

May 3, 2016 at 5:58 am

So much yum! I love all of these ideas…Larabars are so good!

May 3, 2016 at 11:52 am

Thanks Blair!

May 3, 2016 at 7:24 am

Great list! I love Larabars!

How can you not?! Thanks Heather!

May 3, 2016 at 12:37 pm

Great ideas! I love apple chips and plain air-popped popcorn – but Lara Bars are winners too!

May 3, 2016 at 1:04 pm

ME TOO! I make my own apple chips since getting my food dehydrator and it’s a serious addiction! Thanks Cassandra!

May 3, 2016 at 11:05 pm

I just started eating coconut chips and I’m addicted! I’ll have to try some of the others you suggested too!

May 4, 2016 at 10:55 am

Aren’t they soooo good?! I love finding good deals on them and toasting them at home. Because the pre-made ones are so expensive and you barely get any!

May 4, 2016 at 5:28 am

We always have an assortment of snacks on our road trips otherwise we end up with fast food.

May 4, 2016 at 10:48 am

Such a good strategy. Fast food = BLEH. I mean, sometimes it’s necessary but I feel like such poo after I eat it!

May 10, 2016 at 4:49 pm

I think I’ll feel less guilty about my snacking if I try a few of these, especially the chips! I’m a carb snacker. 😉 Thanks for linking up at #welcomehomewednesdays can’t wait to see what you have for us this week!

May 10, 2016 at 8:15 pm

I am totally a carb snacker too! So the chips definitely hit the spot! Thanks Rebecca.

July 6, 2016 at 9:57 am

Great ideas here. Those applesauce pouch things are sooo handy for in the car. And I think I’ll check out the almond butter packets- I always need ideas for good protein for the kiddos! We’re heading out on a roadtrip this weekend and we’ll be writing about it on our blog http://www.drivingonsunday.com -Kezia

July 6, 2016 at 9:12 pm

I’m so so so glad this is helpful for you Kezia! Have a safe trip!

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20 Top Healthy Travel Snacks (Dietitian Approved)

Wondering what a registered dietitian brings to eat while traveling to stay healthy? I’m sharing my favorite dietitian approved healthy travel snacks that are nutrient dense and low in added sugar.

I love traveling but it quickly becomes no fun when I don’t feel my best (aka my digestion is off) or come home with a cold. These healthy travel snack ideas will help you fuel you up for any adventure. Plus, they’re packed with the good nutrition you need to feel your best while traveling.

I was also recently quoted in Huffington Post in their article “ Best Breakfast Foods To Eat When You’re Traveling, And Why It Matters .”

Healthy Airport Dining Options

Being hangry with a delayed flight and limited food options is no way to kick off a work trip or vacation. While you can’t control how long the line for security will be, you can control what snacks you pack to have on hand for any travel situation! Plus, knowing your airport options and having some carry-on essentials can help even more. A little planning a head of time is to key to fueling up, feeling your best and starting your trip off on the right foot.

View this post on Instagram A post shared by Maggie Michalczyk, RDN (@onceuponapumpkin)

I will say that airports have come a long way when it comes to food choices. Here in Chicago, O’Hare airport has a few different local Chicago restaurants like Summer House Santa Monica and Publican Tavern inside the airport, and a couple Cibo Express (I know terminal 2 has one for sure!) locations throughout the airport that stock many of the snacks on my list of 15 dietitian approved healthy travel snacks below!

4 Key things to Look For in a Healthy Travel Snack

1. protein content.

Things with protein take longer for our body to digest vs. carbs. That is the reason eating a snack that is all carbs doesn’t work to keep us full for that long. Balancing it out and bringing high protein snacks for travel ensures we actually feel full for longer. Totally needed for every jet setter.

2. Fiber Content

When you’re reading a nutrition label check the fiber content. Why? Fiber helps to keep us fuller for longer and is needed for healthy digestion. Anything above 3 grams of fiber is considered a good source of fiber, and 5 or more is considered “high in fiber”.

Just beware of certain packaged products that have high amounts of added fibers like chicory root fiber and inulin. These can sometimes cause GI distress.

Most of us don’t get close to the recommend 25 gram of fiber we should be eating a day! To prevent constipation while traveling make it a point to incorporate fibrous foods like fruits, veggies and nuts and seeds.

3. Sugar Content

Sugar content will vary from snack to snack. Fruit, veggies and dried fruits contain natural sugars, whereas some packaged snacks can contain a lot of added sugar. Bars are notorious for their sugar content, which is why you want to pick ones that are lower in sugar and contain protein and fiber. The last thing you want is a sugar crash and no energy when you arrive at your destination!

4. Portability

Simple, mess free and easy to pull out of your bag when you’re running from gate to gate! This is a must for snacks which is why I like all of packaged items on the list below or packing fruits/veggies from home in a reusable stasher bag !

20 Dietitian Approved Healthy Travel Snacks

These 20 dietitian (and TSA!) approved travel snacks include ones that are gluten-free, dairy-free, paleo-friendly and low in sugar. They’re portable, easy to take-on-the-go and will fill you up and make you feel GOOD when traveling!

• RX Bar Single Serving Nut Butter Packet
• Purely Elizabeth Individual Oatmeal Cups or Plain Oatmeal Packets
• CHOMPS Meat Sticks
• Made in Nature Veggie Pops
• Made in Nature Figgy Pops
• Simple Mills Almond Flour Crackers Snack Packs with Hummus
• Nuts or Low-Sugar Trail Mix
• Pumpkin Seeds
• Portable Fruit Slices
• Portable Veggies Slices
• Dried Fruit
• Air Popped Popcorn
• Hard-Boiled Eggs
• Ella’s Flats
• Low Sugar Yogurt
• Homemade Wrap/Sandwich
• Low Sugar Granola
• Nut Butter Stuffed Dates
• Roasted Chickpeas
• Baked Cheese Crisps

1. RXBAR single serving nut butter packets

These nut butter packets are the perfect portion size! Pair with an apple or banana or use on top of plain oatmeal for more protein. The vanilla almond butter is my favorite flavor, but you can’t go wrong with any of them!

2. Purely Elizabeth individual oatmeal cups or Quaker plain oatmeal pouches

Great for breakfast or a snack in between flights, oatmeal will give you extra fiber (extra important for digestion when you’re off your routine!) Get plain pouches and add your own fruit and nut butter or opt for these from Purely Elizabeth that are low in sugar and high in fiber.

3. CHOMPS meat sticks

Each stick has 9-10 grams of protein per stick, no added fillers and no added sugar — it doesn’t get much better than that! They are also gluten free, dairy free, AIP friendly, whole30 approved and low carb .

4 & 5. Made in Nature veggie pops or figgy pops

I love these little pre-made energy bites that satisfy your craving for something sweet while not breaking the bank for sugar. The veggie ones are awesome too and contain a good amount of fiber!

6. Simple Mills almond flour crackers snack packs

These are my favorite crackers because they’re made with nutrient dense ingredients and nothing artificial. They’re gluten free and perfect for pairing with string cheese or hummus for a snack!

7. Nuts or low-sugar trail mix

Think pistachios, almonds, or walnuts. You can find Wonderful Pistachios at most airports. I also really like Skinny Dipped Almonds when I’m sick of plain old almonds.

Trail mix is another great option, but be sure to check the ingredient label as many contain added sugars and extra oils. If you have the time, throw one together at home with nuts and seeds!

8. Pumpkin Seeds

Pumpkin seeds are a good source of plant-based protein, fiber and magnesium. Magnesium helps to relax our muscles, and chill us out and who couldn’t use a little more of that on a flight?!

9. Portable Fruit Slices

Think carrots, celery or pepper slices. Cut them up ahead of time and store in a stasher bag to snack on in flight.

10. Portable Veggie Slices

Use the same concept as the fruit slices above but sub in some veggies instead – banana, apple, oranges, grapes, etc.

11. Dried Fruit

Think dried mango, apple rings, prunes, unsweetened banana chips. Here again it’s important to look at the label because there can be added sugar included. Dried fruit is sweet enough as is, so just make sure you see one ingredient (the fruit) only!

12. Air Popped Popcorn

You get a lot of bang for your buck when it comes to popcorn. Meaning you can eat a lot of it for not that many calories, plus some fiber! Pair a serving (roughly 3 cups) with something on this list for a little extra staying power.

13. Hard-Boiled Eggs

One large egg is a good source of protein along with other vitamins and minerals. Pair hard-boiled eggs with anything on this list. My go-to is to pair it with a fruit or veggie.

14. Ella’s Flats

If travel constipation happens to your regularly (see what I did there?!), then I wouldn’t leave home without these! Dress them with hummus or cheese or make a mini high-fiber sandwich with them.

15. Low Sugar Yogurt

Grab this on the other side of security (yogurt is not TSA approved) and opt for one that’s low in sugar and contains simple ingredients like siggi’s .

16. Homemade Wrap/Sandwich

This is one of the best ways to make sure you have a snack/meal that is balanced and will keep you full for most of your travel. I recommend using a whole-grain bread, adding a source of protein like turkey, a veggie or two, and a low sugar spread like hummus.

17. Low Sugar Granola

While most granolas are loaded with sugar, it is possible to find some that are lower than 5g! But if you have trouble finding one, opt to make your own instead. This also gives you the flexibility to add the ingredients you know that you love! You can also give my Healthy Pumpkin Granola recipe a try.

18. Nut Butter Stuffed Dates

Dates are truly nature’s candy, and they are a nutritious treat that is easily portable. Since dates are primarily made up of carbohydrates, slice one open, remove the seed, and fill with your favorite nut butter. This will make it a balanced snack with carbohydrates, protein, and healthy fat.

19. Roasted Chickpeas

These are extremely portable and you don’t have to worry about keeping them cold! Brands offer many different varieties of flavors to speak to your taste preferences. They’re also easy to make at home, so you can make a big batch and share with your travel partner. They’ll provide fiber and a little bit of protein.

20. Baked Cheese Crisps

If you like cheese, run to get these. They are perfectly crispy and cheesy. Simply enjoy them with a piece of fruit or veggie, or add them on top of a plain salad that needs a little more flavor and protein.

I like to bring a variety of these snacks because you never know what you’ll be in the mood far!

High Protein Snacks for Travel

Out of all of these snacks, if you’re looking specifically for higher protein snacks for travel (or at least more than 5g per serving), I recommend the following:

• RX Bar single serving nut butter packet
• Purely Elizabeth individual oatmeal cups
• CHOMPS meat sticks
• Made in Nature veggie pops

More Healthy Snack Suggestions

• 25 Healthy Road Trip Snacks Nutritionists Swear By
• Best Protein Packed Snacks for Women
• 20 Healthy Dairy-Free Snacks Approved By Dietitians
• 13 Healthy Crackers Approved By Dietitian

Carry-On Essentials for Healthy Travel

While the food that you have on hand is one of the most important things, here are a few extras I always recommend adding to your travel bag too!

• Empty water bottle. Most every airport has a water refill stations attached to each water fountain…use them! Save yourself five dollars for a water bottle and BYO bottle for water.
• Portable charger . You can’t rely on the chargers near the seats at the terminals…you just can’t! And because literally my worst nightmare is my phone dying as I’m trying to get an Uber home, I always make sure I
• Probiotic Supplement. Tummy troubles can happen whether you’re traveling to a different country, or just a different state. Plus when you’re out of your routine and not drinking enough water, and eating enough fiber, constipation can become a real thing. In order to make sure my digestion stays on track I always pack my probiotic, and this one that I take from mindbodygreen is shelf stable which means it doesn’t need to be refrigerated to be effective.
• Neosporin . I started putting neosporin up my nostrils while flying late last year, and haven’t been sick after a flight since. Yes, it’s weird when the people I’m sitting next to on the plane see me stick it up my nose but I truly do not care at all if it prevents me from catching the nasties that are in the air on planes! I’m not opposed to a face mask either!

Traveling to Thailand? Be sure to check out this post and this post too!

**This post contains affiliate links which means I may get a commission if you click one of the links and end up buying something.

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This article has been updated and edited. Originally Posted: June 20, 2019

 How to Build a Snack Board 

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Best Gluten Free Travel Snacks: Top Picks for Every Trip

Traveling can be a fun and exciting experience, but finding healthy and satisfying snacks on-the-go can be challenging, especially if you follow a gluten-free diet. Whether you're taking a road trip or catching a flight, having some gluten-free travel snacks at hand can help curb hunger pangs and keep your energy levels up while exploring new places.

Gluten-free travel snacks are essentially food items prepared without gluten-containing ingredients, such as wheat, barley, or rye. These snacks accommodate the dietary needs of individuals with gluten sensitivity or celiac disease while providing delicious and convenient options to satisfy your cravings during your journey. From protein bars to fruit-based snacks, there is a wide variety of gluten-free travel snacks to choose from, catering to different tastes and preferences.

When selecting gluten-free travel snacks, it's essential to consider factors such as ingredient quality, nutritional content, flavor, and shelf life. Opt for snacks with healthy fats, proteins, and fibers to keep you fuller for longer and maintain steady energy levels. Additionally, packaging and portability are crucial for convenience while on the move.

To help you find the best gluten-free travel snacks that cater to your needs, we've rigorously researched, tested, and compiled a list of top options that are tasty, nutritious, and easy to carry along on your adventures. Dive in, and you'll be one step closer to landing on your ideal travel companion.

Best Gluten Free Travel Snacks

As a health-conscious traveler, you may find it challenging to locate satisfying, gluten-free options while on the go. That's why we've put together a comprehensive list of the best gluten-free travel snacks available on Amazon, making sure you stay energized and satisfied on your journey.

Truebalu Deluxe Gluten Free Snack Variety Pack

This Truebalu Deluxe Gluten Free Snack Variety Pack is an excellent choice for satisfying your gluten-free cravings while on the go.

• Wide variety of snack options
• Suitable for various dietary restrictions
• Convenient packaging for portability
• May not include well-known brands
• Limited to 23 individually wrapped snacks
• Potential allergies with some ingredients

The Truebalu Deluxe Gluten Free Snack Variety Pack delivers an exciting assortment of both sweet and savory treats that cater to adults and kids alike. This carefully curated snack box offers a delectable mix of gluten-free options, making it ideal for satisfying a diverse range of taste buds while adhering to dietary restrictions.

Perfect for office settings or road trips, these individually wrapped snacks come in a convenient package that's easy to carry. With a generous selection of 23 snacks, there's always something for everyone, depending on personal preferences and dietary needs. From power-packed bars to crunchy chips, you'll appreciate the variety in this well-rounded snack box.

Truebalu's snack gift basket makes for a thoughtful gift for your loved ones or a delightful splurge for yourself. While the box may not include all well-known brands, it provides an opportunity to explore new and interesting gluten-free products. So go ahead, indulge yourself in these gluten-free goodies, and enjoy the scrumptious taste adventure that awaits in the Truebalu Deluxe Gluten Free Snack Variety Pack.

Perfection Snacks Gluten Free Snack Mix (Original, 0.6oz / 22ct)

A must-try gluten-free snack mix that satisfies your cravings while keeping you on track with your dietary needs.

• Tasty combination of pretzel twists, cheese curls, and cheddar tortilla chips
• Gluten-free and kosher certified with no artificial flavors or preservatives
• 22 individually wrapped bags for convenience
• Some may find pretzels a bit hard
• Saltiness varies across snack options
• Bags might seem smaller than expected

Perfection Snacks Gluten Free Snack Mix is a fantastic gluten-free snack option for both kids and adults. The combination of pretzel twists, cheese curls, and cheddar tortilla chips brings an enjoyable mix of flavors and textures that makes it easy for everyone to pick their favorites. Each 0.6-ounce bag is individually wrapped, offering the perfect grab-and-go snack for work, school, or travel.

With no artificial flavors, colors, or preservatives, this snack mix is free from common allergens found in regular snacks. It is certified gluten-free and kosher, providing an ideal treat for those with dietary restrictions. Each serving contains only 80 calories, making it a guilt-free option for those watching their caloric intake.

Despite its many pros, a few drawbacks include variations in saltiness across the snack options and the hardness of the pretzels being a potential issue for some. Additionally, the bag size could be smaller than expected. Overall, the Perfection Snacks Gluten Free Snack Mix is a delicious and convenient gluten-free option.

Second Nature Antioxidant+ Smart Snack Mix

The Second Nature Antioxidant+ Smart Snack Mix is perfect for those who want a tasty, convenient, and healthy travel snack.

• Delicious blend of nuts and dried fruits
• Resealable pouches for portion control and freshness
• Gluten-free and Kosher certified, with no artificial flavors, colors, or preservatives
• May not be suitable for those with nut allergies
• Delivered in hot months can cause the product to melt
• Higher in calories compared to some other snacks

The Second Nature Antioxidant+ Smart Snack Mix offers a power-packed and delicious combination of roasted almonds, roasted pepitas, roasted cashews, dried lemon-infused blueberries, and dried cranberries. This satisfying and nutritious mix is a great on-the-go option for those with busy schedules or for travelers looking for a convenient snack to take along on their adventures.

The resealable pouches make it easy to control portion sizes, ensuring that your travel snack stays fresh and ready to eat. Additionally, this snack mix boasts its Gluten-free and Kosher certifications, along with no artificial flavors, colors, or preservatives. This makes it an ideal option for those with dietary restrictions or seeking cleaner eating options.

One thing to consider is that the mix is nut-based, which may not be suitable for those with allergies. Additionally, as some reviewers mentioned, the product could melt when delivered during warmer months, potentially affecting its overall quality. Also, while being a nutritious snack, it may be higher in calories when compared to other options. However, despite these potential drawbacks, the Second Nature Antioxidant+ Smart Snack Mix remains a convenient, delicious, and healthier option for gluten-free travelers.

Poshi Vegetable Snack Variety Pack

Choose Poshi Marinated Vegetable Snack Pack for a healthy, flavorful, and convenient option on-the-go.

• Healthy and all-natural ingredients
• Low calorie and suitable for various diets
• Portable and convenient packaging
• Price might be considered high for the quantity
• Some reports of stringy or tough pieces
• Could be more variety in vegetable choices

Poshi Vegetable Snacks are a delightful treat for those looking for healthy, gluten-free options while traveling. These marinated vegetables are full of flavor, thanks to a blend of Mediterranean herbs and a drizzle of delicate olive oil. They're a quick and easy way to enjoy real food made from simple ingredients, providing you with a guilt-free snack alternative.

In each 12-pack assortment, you'll find a great selection of Asparagus, French Beans, and Artichoke, lightly marinated and prepared with care. These snacks not only taste great but are also versatile, offering various uses, including pizza toppings, dips, casseroles, and more. You'll be impressed by the freshness and flavor of these marinated vegetables, just like you've had them firsthand.

However, keep in mind that the price could be a concern for some customers, considering the small quantity of vegetables in each package. Additionally, there have been some reports of stringy and tough pieces, which may be disappointing. More variety in the vegetable selection would make this snack pack even more attractive, adding to the overall appeal of the product.

Despite these drawbacks, Poshi Vegetable Snacks remain a top choice for those seeking a portable, delicious, and healthy gluten-free snack option. Experience the taste of Poshi Marinated Vegetables for yourself, and you'll see why it is highly rated and favored by many.

Snyder's of Hanover Gluten Free Pretzel Sticks

A fantastic gluten-free travel snack choice that's crunchy, flavorful, and enjoyable for all diets.

• Certified gluten-free pretzel alternative
• Nut-free and dairy-free, suitable for most dietary restrictions
• Convenient packaging for on-the-go snacking
• A bit dry when eaten alone
• Slightly expensive compared to traditional pretzels
• Limited availability in some regions

Snyder's of Hanover Gluten Free Pretzel Sticks are the perfect travel snack for both those who follow a gluten-free lifestyle, and those who don't. With their certified gluten-free status, you can enjoy a tasty, crunchy snack without the guilt.

The individual packaging of these pretzel sticks is extremely convenient, making them perfect for school lunches, road trips, or even just to keep in your bag for when hunger strikes. Additionally, these pretzel sticks are great on their own or paired with your favorite gluten-free dips, such as hummus or cheese.

While some may find these pretzels to be slightly dry when eaten alone, you can easily remedy this by pairing them with a dip, as previously mentioned. Price-wise, these gluten-free pretzels may be on the higher end, but the convenience and delicious taste make them worth it. Finally, Snyder's of Hanover Gluten Free Pretzel Sticks may not be readily available in all regions, so you may need to order them online or search for a local retailer that carries them.

Overall, if you're searching for a gluten-free travel snack that offers great crunch, flavor, and satisfaction, look no further than Snyder's of Hanover Gluten Free Pretzel Sticks. You won't be disappointed.

Buying Guide

When looking for the best gluten-free travel snacks, there are several factors to consider. This guide will help you make an informed decision for your next snack adventure.

Nutritional Content: First and foremost, ensure that the snacks you choose are genuinely gluten-free. Check the labels for any gluten-containing ingredients or hidden sources of gluten. Additionally, look for snacks that offer a good balance of protein, healthy fats, and complex carbohydrates to keep you energized and satisfied.

Portable and Convenient: Travel snacks should be easy to carry around and consume on the go. Consider the packaging and the overall size of the snack. Opt for snacks that are individually wrapped or come in resealable bags, making them easy to toss in your bag and enjoy whenever hunger strikes.

Shelf-life: When traveling, it’s essential to select snacks that have a long shelf-life. Look for snacks that don't require refrigeration or special storage and can withstand temperature changes without losing their quality and freshness.

Taste and Variety: Nobody wants to get bored with their snacks, so be sure to choose snacks that come in different flavors and textures. This variety will keep your taste buds entertained and make it less tempting to grab less-than-healthy options when cravings strike.

Allergen Considerations: Travelers with additional dietary restrictions should pay extra attention to the labels. If you have allergies or sensitivities to certain ingredients, double-check to ensure the snacks you're selecting are free of allergens that may cause you issues.

Remember to keep these factors in mind when choosing gluten-free travel snacks, and you'll have a satisfying and healthy snacking experience.

Frequently Asked Questions

What are some nutritious gluten-free snacks for road trips.

When you're on a road trip, it's important to have nutritious snacks to keep your energy levels high. Some great gluten-free options include fresh fruit and vegetables, such as apples, carrots, and snap peas. You can also pack hummus with cucumber slices, yogurt with berries, or rice cakes with almond butter. Be sure to bring along a cooler to store perishable items.

Which gluten-free protein snacks are ideal for traveling?

Protein is essential for maintaining energy and stamina during your travels. Gluten-free protein snacks to consider include roasted nuts, seed mixes, beef or turkey jerky, and protein bars or shakes made without gluten ingredients. Don't forget to check the labels to make sure the snacks are truly gluten-free.

What are some tasty non-grain snacks suitable for travelers?

When searching for gluten-free and grain-free snacks, you'll have plenty of options. Consider dehydrated or freeze-dried fruits and vegetables, olives, natural nut and seed butters, or cheese sticks if you can tolerate dairy. For a more indulgent treat, coconut chips, dark chocolate, or gluten-free, grain-free crackers are all tasty choices.

How to find gluten-free fast food options while traveling?

Finding gluten-free fast food options while traveling can be a challenge, but it's not impossible. Many fast-food chains offer gluten-free menu items or can modify dishes to accommodate a gluten-free diet. Research ahead of time and look for restaurants that have a dedicated gluten-free menu or are allergen-friendly. Don't hesitate to ask questions about ingredients and cross-contamination risks when ordering.

What are some gluten-free and dairy-free snacks for camping?

Camping with gluten-free and dairy-free dietary restrictions doesn't mean you have to miss out on delicious snacks. Pack trail mix made with nuts, seeds, and dried fruits for an energy-boosting snack. Other options include roasted chickpeas, jerky, and allergy-friendly protein bars. For a more substantial option, consider pre-packaged gluten-free and dairy-free instant meals, which are available in various flavors and types.

Which gluten-free candies are suitable for travel?

If you're craving something sweet, there are plenty of gluten-free candies perfect for your journey. Hard candies, gummy bears, and chocolate bars that are specifically labeled as gluten-free are all good choices. Just be sure to read the labels carefully to ensure they meet your dietary needs. Remember, though, to consume sweets in moderation to maintain a balanced diet while traveling.

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My Go-To Gluten-Free and Dairy-Free Travel Snacks

You know those annoying people who have to modify their orders at restaurants? You know, the ones who need to look up diet-friendly restaurants in advance and basically can’t eat anything without 20 awkward requests to the server? Yeah, I’m *that* person. I’ve been gluten-free for about 8 months and dairy-free for 4 and let me tell ya, it’s been quite a rollercoaster of emotions. But as a traveler, I’ve managed to find some gluten-free and dairy-free travel snacks that have eased the pain.

Trust me: I know how hard it is to travel with a food restriction. 

Airplane food barely meets the bare minimum of gluten-free and dairy-free. Restaurants are just barely. And trying to make special requests in a foreign language? Fugetaboutit.

And while I may be new to the allergy scene, I ain’t new when it comes to travel. More specifically, stuffing my face when traveling.  So I created a list of my favorite gluten-free and dairy-free travel snacks I take on planes, road trips and hotels with questionable dining options.

Scroll down to the bottom of the post for a printable shopping list of gluten-free and dairy-free travel snacks!

Bob’s red mill gluten-free oatmeal cups.

This is my absolute favorite item to bring on planes. All you need is a little hot water and a spoon, ( and honey/maple syrup if you like ) and you’ve got the perfect breakfast. Only once has an airline denied me any hot water ( thanks a lot, Norwegian ). In any case, this works well if you can’t enjoy the hotel breakfast buffet.

Simple Mills Crunchy Chocolate Cookies

I’m always craving something sweet on my travels, which is why these cookies are perfect! Not only are these cookies gluten-free and dairy-free, but also free of most major allergens and like soy, corn, sesame, gums and emulsifiers. My favorite are the soft baked cookies, but those tend to break easily while traveling. The smaller cookies are a lot more travel-friendly.

Nature Nate’s Honey Packets

I’m OBSESSED with honey. It’s probably my favorite sweetener for just about everything. But most to-go honey packs are in those plastic sticks. Save the environment by getting Nature Nate’s Honey Packs. I take the whole bag with me because I really do use that much honey, but feel free to take one packet per day to add to your oatmeal, tea, or–if you’re like me–eat straight out of the packet.

Love Grown Cereal Cups

My addiction to Love Grown brand cereals is real . The cereal is made of beans and lentils so they’re 100% GF and seriously, I could go through a box of Lion’s Loops or Comet Crispies with macadamia nut milk IN A DAY.  But their portable cups makes this one of the best gluten-free and dairy-free travel snacks out there. I prefer to save them until I arrive at my destination so I can get my hands on some almond or coconut milk ( very rarely will I find macadamia nut milk when I travel, which to me tastes better than all the rest ).

Easy-to-Eat Fruit

Classic, easy, healthy. My faves are easy to pack and peel like apples, bananas and oranges. Kiwis, grapes and blueberries are good too, but tend to get smooshed easily ( so bring these if you’re not cramming them in a carry-on ). These fruits are pretty travel friendly and are sold both out of the airport and after passing TSA. Plus, it’s a good way of getting that fiber in during your travels.

RXBars Nut Butter Packets

These are my second-most-favorite items to take while traveling. I usually don’t like to eat plain bananas and apples so I put this on top. But what makes RX almond and peanut butter packets different is their use of egg-whites. It is so hard to get sufficient protein with your average gluten-free and dairy-free travel snacks. This gives you extra protein, plus their vanilla/cinnamon honey flavors are BOMB. They now sell jars, but their packets are better-suited for the frequent traveler for obvious reasons.

Pop Chips Nutter Puffs

Sweet, but not too sweet, these puffs give me a little extra carbs when I’m feeling like stuffing my face. The company has other flavors but this is the only gluten-free AND dairy-free travel snacks the line produces. I find myself eating the entire bag in a single sitting.

Birch Benders Paleo Pancake Mix

Okay this may seem odd, but you have no idea how often this came in handy during our road trip throughout Southern France ! Imagine you’ve had a wild night out. You wake up, your head feels like it’s being stomped on by a thousand elephants and the last thing you wanna do in the morning is go out and grab breakfast. Let alone trying to find a gluten-free and dairy-free restaurant. Simply add water to this mix, add syrup from your Airbnb ( or add a delicious mix of the RX Butter Packets and the Nature Nate’s Honey ), and voila, breakfast for you and your mates!

I couldn’t have the RX Butter Packets and NOT add their bars, right? The consistency can be a tad annoying with the sticky dates, but I have yet to find tastier gluten-free and dairy-free travel snacks with enough protein and clean ingredients. My personal favorites are the sea-salted caramel and coconut chocolate.

As a GF/DF person, you know how hard it is to find substantial protein when traveling. Having a thicker-version of jerky isn’t exactly my favorite way to eat, but it’s amazing how much this will help low blood sugar while walking the streets of Prague without a restaurant in sight.

Numi Organic Earl Grey Tea

Technically, all tea should be gluten-free and dairy-free. (And if they’re not, we’ve got a serious problem.)  But nothing is worse to me than a crappy tea bag from the airlines or hotels, so I always bring my own. I also need substantial caffeine on the road and since I’m allergic to coffee ( I know, I know… ) I need me some tea!

Hippeas Vegan White Cheddar

I’m more of a sweet than savory kind-of-girl, as I’m sure my sugar-laden items above might have revealed. But when I’m feeling for something on the cheesy side, I go for these vegan white cheddar chick pea snacks. Much like the peanut butter puffs, I often bring a couple of bags because I down them in 10 minutes flat.

What are some of your favorite gluten-free and dairy-free travel snacks? Let us know in the comments!

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32 Gluten Free Dairy Free Snacks for Travel

Travelling can be an exciting and fun experience, but for those with dietary restrictions, finding safe and tasty snacks for a trip can be challenging. Allergic reactions to gluten or dairy while traveling can quickly ruin your trip, which is why it's important to stick to your dietary restrictions even when away from home. In this article, we offer tips for finding safe and delicious snacks that fit your dietary needs during travel while also listing down some store-bought healthy snacks you can munch on.

Tips for travel-friendly snacking

When it comes to travel-friendly snacks, not every snack is a suitable option. When you're hitting the road, you need to be mindful of liquids, oily and messy foods that could leave your car in a sorry state. And, when you're traveling with kids, the stakes are even higher because you don't want them to make a mess in the car. If you're flying, you'll need to consider the strict security regulations regarding the types of snacks you can bring on board. But, with some careful planning and smart choices, you can ensure that your snacks are not only delicious but also easy to eat on the go.

Here are some tips to help you find the best gluten-free dairy-free snacks for travel:

• Pack your own snacks: Bring your own snacks from home to ensure that you have options that meet your dietary needs. This can include homemade granola bars, trail mix, or crunchy edamame beans.
• Research ahead of time: Before you travel, research the hotel you are staying in, local restaurants and food options that cater to dietary restrictions. This can help you plan and avoid any potential issues.

Homemade Travel Friendly Snack Options

When you're short on time, energy, or money, easy homemade snack options can be a lifesaver. Even if you are too busy to hit the grocery store, you can still whip up delicious dairy-free and gluten-free snacks to take on the road with you. In fact, we've rounded up ten simple and tasty recipes to keep your diet intact while traveling, perfect for both kids and adults. So, whether you're looking to stay healthy or just want to have some fun on the go, these snacks are sure to hit the spot.

Fruits, Vegetables and Nuts:

When it comes to road trip snacks, fresh fruits, vegetables, and nuts are some of the best options for those following a gluten-free and dairy-free diet. These whole foods are naturally free of gluten and dairy and provide a range of nutrients to help keep you feeling satisfied and energized on the go.

Fruits like apples, bananas, and oranges are easy to pack and can provide a quick burst of natural sugar for a tasty pick-me-up.

Vegetables like carrots, celery, and cucumber can be sliced and paired with a dairy-free dip like hummus for a crunchy and satisfying snack.

Nuts like almonds, cashews, and pistachios are packed with protein and healthy fats to keep you feeling full between meals.

Cinnamon roasted chickpeas:

Drain and rinse a can of chickpeas, toss with cinnamon and maple syrup, and roast in the oven for a sweet and crunchy snack. You can also make it salty and savory by adding lime juice, salt and pepper instead of cinnamon.

Coconut flour muffins :

Whip up a batch of muffins using coconut flour, almond milk, and your favorite mix-ins like blueberries or chocolate chips. These muffins will help you maintain your dairy-free gluten-free diet whilst providing nutrition.

Banana sushi :

Spread a layer of almond butter on a banana and roll in chopped nuts or shredded coconut for a fun and tasty twist on sushi. Banana sushi is such a tasty snack not only for traveling, but also good for breakfast.

Beet hummus and gluten-free crackers :

Make your own beet hummus using roasted beets, chickpeas, and tahini, and pair with gluten-free crackers for a flavorful and crunchy snack. Pack it in an air-tight container and take it along whether you are traveling in the car or a plane.

Quinoa energy bars:

Mix cooked quinoa, almond butter, and maple syrup, and shape into bars for a protein-packed snack on the go. Energy bars being the easiest snack to carry, will never disappoint you. You can make it at home the night before and refrigerate.

Carrot cake bites:

Indulge in guilt-free snacking with our delectable carrot cake bites, made with wholesome ingredients that pack a punch of flavor in every bite! Blend together shredded carrots, dates, and almond flour, and roll into bite-sized balls for a sweet and satisfying snack. Perfect for people who have a sweet tooth but follow a strict dairy-free diet.

Sweet potato chips with avocado dip:

While traveling, you can satisfy your snack cravings with crispy sweet potato chips, paired perfectly with a creamy avocado dip that's both delicious and nutritious! Slice sweet potatoes thinly, toss with olive oil and sea salt, and bake until crispy, and serve with a creamy avocado dip made with avocado, lime juice, and cilantro. You can keep it fresh by baking the chips and storing it in an air-tight container.

Homemade fruit leather:

 Puree your favorite fruit and spread on a baking sheet to dehydrate in the oven for a chewy and fruity snack. Homemade fruit leather can be made travel friendly by cutting it into small, portable pieces and packing them in airtight containers. This will help preserve the texture and flavor of the fruit leather and make it easy to enjoy on the go. Additionally, consider using a dehydrator to make the fruit leather thin and lightweight, making it more convenient to carry in your backpack or luggage.

Baked apple chips:

You can experience a perfect crunchy snack full of nutrients especially iron which is also travel friendly. Slice apples thinly, sprinkle with cinnamon and sugar, and bake until crispy for a sweet and crunchy snack. Pack it in an airtight container and take it along!

Peanut butter and jelly bites:

 Mix peanut butter, coconut flour, and jelly, and roll into bite-sized balls for a fun and nostalgic snack. It is rich in fiber, protein and healthy fats and would keep you coming back for more.

Store bought Gluten-free Dairy-free Snacks for Traveling

The Only Beans's crunchy roasted edamame beans are a healthy and convenient snack option packed with protein and flavor. The savoury snack is available in sea salt, buffalo, and sriracha flavor. With low carbs, no dairy, and high protein, this edamame snack is perfect for on-the-go snacking or as a lunchbox addition.

Nutrition Facts: 114 calories, 5g fat, 3g carbs, 14g protein

OWYN protein shake

OWYN protein shakes are a delicious and nutritious way to fuel your body on-the-go, made with plant-based protein and free of dairy, gluten, and soy. With a convenient and travel-friendly bottle design, they're the perfect option for busy days or post-workout recovery on the fly.

Nutrition Facts: 180 calories, 7g fat, 0g sugar, 0g carbohydrates.

Quest protein chips

Quest protein chips are a tasty and satisfying snack that packs a punch of protein, with 19-22 grams per serving and only 120-130 calories. With a compact and travel-friendly packaging, they make a great on-the-go snack for when you need a quick and healthy boost of energy.

Nutrition Facts: 120 calories, 1.8g fat, 4mg cholesterol, 6.2g carbohydrates.

Noka fruit smoothie

Noka fruit smoothies are a convenient and healthy way to fuel your body with whole-food ingredients, packed with fruits, vegetables, and plant-based proteins. With a compact and travel-friendly design, they're perfect for on-the-go lifestyles, whether you're hitting the gym or rushing to work.

Nutrition Facts: 110 calories, 1.5g fat, 14g sugar, 5mg sodium.

GoMacro MacroBar Organic Vegan Bars

GoMacro MacroBar Organic Vegan Bars are a delicious and wholesome snack option, made with plant-based ingredients that are certified organic and non-GMO. With a variety of flavors to choose from and a convenient, grab-and-go design, they're perfect for anyone looking for a healthy and satisfying snack on the run.

Nutrition Facts: 37g carbohydrates, 12g protein, 12g fat.

Skinnypop Popcorn

SkinnyPop Popcorn is a guilt-free snack that's gluten-free, non-GMO, and made with no artificial ingredients. With only 39 calories per cup, it's a delicious and low-calorie option that's perfect for satisfying your snack cravings without derailing your healthy eating plan.

Nutrition Facts: 150 calories (3-4 cups), 1g fat, 0g sugar.

Simple Mills Almond Crackers

Simple Mills Almond Crackers are a tasty and healthy snack option that are made with only simple and whole-food ingredients, such as almond flour, sunflower seeds, and flax seeds. With a crispy texture and a delicious taste, they're perfect for dipping, snacking, or adding to your favorite cheese board.

Nutrition Facts: 150 calories, 17g carbohydrates, 8g fat, 3g protein.

Vita Coconut Water

Vita Coconut Water is a refreshing and hydrating beverage that's rich in electrolytes and packed with natural minerals. With a sweet and nutty flavor and no added sugars, it's a healthy and delicious alternative to sugary sports drinks. Plus, with a convenient and travel-friendly packaging, it's the perfect choice for on-the-go hydration, whether you're at the gym, on a hike, or running errands.

Nutrition Facts: 0g protein, 5g carbohydrates, 5g sugar, 0g fat.

Aloha Protein Bars

Aloha Protein Bars are a delicious and nutritious snack option that are made with organic, plant-based ingredients and no artificial sweeteners or flavors. With a variety of flavors to choose from, they're perfect for satisfying your hunger and providing sustained energy throughout the day.

Nutrition Facts: 250 calories, 0g cholesterol, 90mg sodium, 173mg potassium. 

Nature’s Bakery Figs

Nature's Bakery Figs are a wholesome and delicious snack that's perfect for anyone looking for a natural and convenient source of energy. Made with simple and whole-food ingredients, they're a tasty and satisfying option that's perfect for on-the-go snacking or as a sweet addition to your favorite recipes.

Nutrition Facts: 100 calories, 2.5g fat, 1g protein, 20g carbohydrates.

Blue-Diamond Dark Chocolate

Blue Diamond Dark Chocolate Almonds are a delicious and healthy snack that combine the rich and decadent taste of dark chocolate with the satisfying crunch of almonds. With a resealable and travel-friendly packaging, they're perfect for on-the-go snacking, whether you're traveling, hiking, or just need a quick and tasty pick-me-up during your busy day.

Nutrition Facts: 160 calories, 9g carbohydrates, 3g fat, 5g sugar.

Siete Cinnamon Churro Strips

Siete Cinnamon Churro Strips are a crispy and delicious snack that's made with whole-food ingredients and no preservatives or artificial flavors. With a perfect balance of cinnamon and sweetness, they're a healthy and satisfying treat that's perfect for snacking or as a topping for your favorite dessert.

Nutrition Facts: 0g protein, 7g fat, 0mg cholesterol, 21g carbohydrates.

5 Gluten-free Dairy-free Snack Ideas for kids

Sandwiches:

Toast the gluten-free bread in a toaster. Spread dairy-free mayonnaise on one slice of bread. Add deli meat and a slice of dairy-free cheese on top. Add lettuce and tomato slices (optional). Top with the other slice of bread. Cut the sandwich in half and serve.

Enjoy a delicious gluten-free dairy-free sandwich that is perfect for kids and easy to make!

Here are a few other easy to make sandwich recipes that you make following your dairy-free and gluten-free diet.

Gluten free club sandwich

Grilled Gouda Sandwich

• Mixed Fruit Bowl:

Making a gluten-free dairy-free fruit bowl for kids is easy and healthy. Simply choose a variety of fresh fruits, such as strawberries, blueberries, raspberries, sliced kiwi, and sliced banana. Mix the fruits together in a bowl and serve. You can also add a dollop of dairy-free yogurt or a sprinkle of gluten-free granola for extra texture and flavor.

To make the fruit bowl travel-friendly, pack the prepared fruit in a sealed container or a plastic bag. Keep it in a cooler bag with ice packs or in a lunchbox with a frozen water bottle to keep it fresh and cool during travel. Alternatively, you can also pack individual portions of fruits in small containers or snack bags for easy on-the-go snacking.

Here is another recipe for a healthy and nutritious fruit bowl.

Fresh Fruit Bowl

• Smoothie for kids:

A lot of people are still confused as to whether milk is gluten free or not, to answer that, milk is gluten free and can add milk in their smoothie however, for the people who follow a dairy-free diet plan can make the following fruit smoothie recipe which is perfect for kids and can be made travel-friendly. 

All you need are a few simple ingredients such as sliced banana, frozen mixed berries, unsweetened almond milk, pure vanilla extract, and honey (optional). Blend everything together until smooth and creamy, then pour it into a travel-friendly container such as a reusable water bottle or a thermos.

To keep the smoothie chilled during travel, use a cooler bag with ice packs or a lunchbox with a frozen water bottle. Not only is this gluten-free dairy-free fruit smoothie delicious, but it's also packed with nutrients and vitamins, making it a healthy option for kids on the go.

Here are a few other recipes you can follow to make a dairy-free smoothie for your kid.

Easy Oat Milk Smoothie

Dairy-free Peach Smoothie

• Enjoy Life Seed & Fruit Mix :

This snack is gluten-free, dairy-free, nut-free, and vegan. It contains a mix of sunflower kernels, pumpkin seeds, dried fruits, and chocolate chips. It comes in a resealable bag, making it easy to take on the go.

Nutrition Facts:   150 calories, 9g fat, 16g carbs, 2g fiber, and 3g protein.

• Plain Coconut Milk Yogurt :

This yogurt is made with coconut milk and contains live and active ingredients for digestive health. Each serving contains only 100-130 calories and is a good source of calcium.

Nutrition Facts : 120 calories, 5g fat, 8g carbohydrates, omg cholesterol.

• Sahale Snacks Pomegranate Vanilla Flavored Cashews:

This snack is gluten-free and made with whole cashews, dried fruits, and spices. It comes in a resealable bag, making it easy to take on the go.

Nutrition Facts : calories, 10g fat, 14g carbs, 2g fiber, and 4g protein

• Pirate's Booty Aged White Cheddar Puffs :

These puffs are made with non-GMO ingredients and contain no artificial colors, flavors, or preservatives. Each serving contains only 130 calories and is a good source of whole grains.

Nutrition Facts: 130 calories, 6g fats, 190mg sodium, 2g protein

Why is eating healthy snacks important?

Eating healthy snacks while traveling is crucial for many reasons. It can help provide you with the energy needed to keep going, particularly when travel requires prolonged periods of sitting or standing. By consuming healthy snacks, you can avoid hunger pangs and unhealthy snacking on high-calorie foods, which can disrupt your normal meal schedule. Additionally, hydrating snacks like fruits and vegetables, combined with drinking water, can help maintain hydration levels during travel, which is vital for overall well-being. Eating snacks rich in vitamins and minerals can also aid in boosting your immune system, helping protect you from new germs and bacteria that you might encounter while traveling. Lastly, having healthy snacks readily available can assist you in resisting the temptation to indulge in fast food or other unhealthy options, making better choices for your overall health. Overall, snacking healthily while traveling can help you stay energetic, maintain good health, and feel your best while on the go.

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Gluten-Free Travel Snacks You Need To Try

13 Gluten-Free Travel Snacks to Pack For Your Next Trip

As a frequent traveler with a wheat allergy, I know all too well how hard it can be to find healthy snacks that are gluten-free on the road. When packing, I always include two or three gluten-free travel snacks in my carry-on bag.

While some airports have a ton of healthy offerings, other airports (especially smaller ones) do not always have a very wide selection. And, while heading to the grocery store when you land to pick up healthy food always sounds like a good idea, it can be hard to find the time. For longer trips and conferences, you can even Amazon a few boxes of gluten-free travel snacks to your hotel in advance of your arrival.

When thinking about gluten-free snacks that are perfect for travel, there are a few things to consider. First, it is important to pack snacks that are not going to get crushed when thrown into your bag. Second, pack snacks that are not going to make a mess when you eat them. Third, search for snacks that are not loaded with sugar (technically, most candy is gluten-free- that does not make it an appropriate travel snack). Lastly, pack gluten-free snacks that will keep you full (snacks that are high in protein are a plus).

I have compiled a list of gluten-free travel snacks to pack for your next trip!

WOLO WanderBars

WOLO WanderBars are gluten-free (and soy-free) protein bars literally made for healthy travelers- the bar shown above is even called Cocoa Crunch Frequent Flyer! WOLO WanderBars are made with high quality, all-natural ingredients and an all-natural premium Whey and Pea Protein blend. Other ingredients added to benefit travelers include Tumeric (powerful natural antioxidant decreases inflammation & improves blood flow, perfect for a long day of sitting), Flax Seed (natural appetite control) and Coconut Oil. The WOLO WanderBars also feature a special immunity blend of Zinc and Vitamin C, formulated to work with the coconut oil fight off germs and sickness and keep travelers healthy on their journey.

WOLO Bars consist of two layers. The bottom layer is crispy and crunchy. The top layer is soft, velvety nougatconsist with a sprinkle premium chocolate chips. Even with the multiple layers and chocolate, the bars won’t melt or get messy, making them easy to add to your luggage.

Where to buy:  3 bars pack, $5 or 12 Pack, $29.88, Wolosnacks.com

Ayoba-Yo Biltong. Grass Fed and Air Dried Beef Snack

Ayoba-Yo Biltong is like beef jerky, only better. I never heard of Biltong until coming across this, but it is actually made from a South African family recipe and air-drying method that the creators’ ancestors have been using for over 400 years.

Unlike beef jerky that is cooked at a low temperature and loaded with sugar and artificial flavors, Ayoba-Yo biltong is hand dried for fourteen days leaving it naturally tender, like a perfectly aged steak, and easy to chew. This is a high protein snack that is much easier to eat on the road than a protein shake. There is no sugar added (like regular jerky), making grass-fed Ayoba-Yo Bitlong a perfect paleo and gluten-free travel snack.

Where to buy:  $8.99, 1 Bag,  Amazon

purely elizabeth Probiotic Gluten Free Granola

purely elizabeth Probiotic Gluten Free Granola is a great way to get your daily dose of fiber, probiotics and chocolate in one shot. The award-winning Ancient Grain Granola is made with fair trade dark chocolate chunks, coarse sea salt combine, and a probiotic boost of GanedenBC30 (a patented strain of probiotics shown to survive the baking process). Eating two servings a day of purely granola will get you maximum probiotic benefits to help support a healthy immune and digestive system. Pack some in your bag for a healthy gluten-free travel snack or take along to upgrade your hotel breakfast . Also available in Maple Walnut.

Where to buy: $5.94,1 Bag,  Amazon

FlapJacked Mighty Muffin Cups

FlapJacked mighty muffins are delicious, protein-packed and high-fiber muffins developed with scrumptious flavor, balanced nutrition, and convenience in mind. These little cups will take up more room in your luggage than the other snacks we have listed, but they are a great late night or early morning snack, especially if you are someone that craves a sweet treat at night. Each cup contains 20 grams of protein and under 200-240 calories in each serving (1 container). The mighty muffins also have a natural probiotic to support your immune and digestive health. Add water, microwave for about 35 seconds and you have a delicious meal or snack on the go.

Where to buy : $18.45, 6 Pack,  Amazon

Julie’s Real Cinnamon Vanilla Bean Grain-Free Granola

Julie’s Real Cinnamon Vanilla Bean Grain-Free Granola is less breakfast food and more on-the-go snack food. The Cinnamon Vanilla Bean Grain-Free Granola is the perfect balance of crunchy and chewy. Real vanilla beans and a touch of cinnamon give this good-for-you snack its exceptional tastiness. Julie’s Real grain-free granola is the perfect on-the-go snack that provides sustained energy for an active lifestyle. It’s delicious, convenient and truly good-for-you!

Where to buy : $53.46, 12 Pack, Amazon

Country Archer Gluten/Antibiotic Free Frontier Bar

The Country Archer Gluten/Antibiotic Free Frontier Bars are available with beef, pork or turkey. These bars are made with meat that was raised without antibiotics or hormones. The Frontier Bars are free of soy-free, nitrates/nitrites, and MSG. Each bar has 110 calories and 20g of protein.

Where to buy : $29.99, 12 Pack, Amazon

SkinnyPop Microwave Popcorn Bowl

SkinnyPop Microwave Popcorn Bowl is another great late night treat. We know all too well how tempting it can be to grab an unhealthy treat to take up to your hotel room after dinner. Skip the candy, skip the buttery popcorn and pack SkinnyPop. It is also important to mention, all popcorn is gluten-free. But, SkinnyPop is a healthier option for you to enjoy.

Where to buy : $4.49, 3 Pack,  Amazon

NAKED Protein Bars

Don’t settle for brands that merely list their ingredients in a minimalist wrapper or spend more on marketing than ingredients. NAKED protein bars are produced using the most premium ingredients available.  Made with only 7 ingredients, these gl uten-free protein bars are made from real food ingredients including grass-fed whey protein from small, family-owned dairy farms to make the perfect protein bar. Available in chocolate almond or peanut butter.

Where to buy : $29.99, Amazon

Gluten-Free Travel Snacks To Drive or Ship

If you love crunchy snacks, but don’t want them getting smashed in your luggage, consider shipping them directly to your hotel. It may not makes sense to ship a box of snacks for a two-day trip, but for longer trips, why not? If you are driving to your destination and don’t have to worry about your snacks getting smashed in your luggage, you can definitely stock up on these crunchy gluten-free snacks to take on your next trip!

Here are some crunchy gluten-free travel snacks:

• BOOMCHICKAPOP Sea Salt Popcorn, 1.25 oz. Bags, 12 Pack: $17.77, Amazon
• Pretzel Perfection Snack Mix, 3 Pack: $10.99, Amazon
• Mozaics Organic Popped Veggie & Potato Chips, 0.75oz Snack Bags: 12-pack, $16.99, Amazon 
• Protein Pretzel Sticks, 100 calorie packs, 30 count: $20.99, Amazon
• EatSmart Veggie Snack Chips 8 Pack: $2.99, Amazon
• Quest Nutrition Protein Chips, 1.2oz Bag 8 Count: $16.48, Amazon

What are your favorite gluten-free travel snacks? Please comment below!

Business Travel Life

Business Travel Life is an online resource supporting the road warrior lifestyle. We give business travelers the tools they need to maintain their wellness and productivity when traveling. The topics we cover include business travel tips, travel workouts, healthy travel hacks, travel products, general travel tips, and industry trends. Our goal is to make business travel a healthier experience – and to make healthy travel practices more accessible to all road warriors.

Kristina Portillo, CPT, MS

Kristina is the founder of Business Travel Life. Her love of fitness and travel unified to create a resource for business travelers and road warriors who want to take a healthier approach to business travel. She has traveled for business on and off for the past eight years. Kristina received a Master of Science in Organizational Leadership from Colorado State University and received her Bachelors of Arts in Business Marketing from Chaminade University of Honolulu.

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All , Travel , Wellness , Wellness Tips · July 5, 2023

Gluten Free Travel Snacks

Planning a trip & following a gluten-free diet? I’ve got you covered with this list of healthy gluten free travel snacks that you can take anywhere! All of them are airport friendly too!

I know first hand how stressful it can be to travel when you have food allergies or when you’re following a specific diet. Whether you are trying to make healthier choices or maybe you do have an allergy (I’m Celiac ), it’s comforting to rely on on-the-go snacks you feel safe eating. I’m currently spending the summer in Japan & I packed a TON of my favorite gluten free snacks for exactly that reason. All of these snacks are also dairy free. So whether you’re prepping for a trip or need some new ideas for easy gluten free snack ideas, I wanted to share the travel-friendly snacks I brought to Japan!

Healthy Gluten Free Travel Snacks On the Go

It’s been so great to see the variety of gluten free snacks that have become available over recent years. Especially when you shop at grocery stores like Whole Foods & Trader Joe’s, there are SO many amazing options. Walmart has even stepped up their game in a major way when it comes to offering healthy gluten free snacks. The fruit rolls I list below are carried at Walmart, which I was kind of shocked to see because they’re a great product with amazing simple, clean ingredients.

Although in many cases there seems to be an abundance of healthy food & snack options available, options begin to decline once you start traveling. Although many airports have more healthy options than I’ve seen in years prior, it’s still slim pickings, especially if you have food allergies. And of course, then factor in airport prices! This is exactly why I prefer to bring my own snacks when I travel, which is very often.

Also, if you’re traveling internationally, most countries don’t allow you to bring in fresh fruit, which is why I stick to packaged & solid foods. But if you’re traveling domestically or by car, fresh fruit, nuts, homemade meals are all healthy, easy options to bring along.

Below is the list of gluten free travel snacks I brought with me to Japan!

Simply Mints

Simple Mills Sandwich Cookies

Qiá Gluten Free Oatmeal

Bobo’s Lemon Poppyseed Oat Bars

Quinn Pretzel Nuggets

Oat Haus Granola Butter

Mid-Day Squares

Made Good Crispy Squares

GoMacro Bars (use code madi_rowan for 25% off)

Chomps Original Beef Sticks

Bobo’s Apple Pie Stuffed Oat Bites

Bear Fruit Rolls

Organic California Raisins

From the Ground Up Cauliflower Crackers

LMNT Electrolytes (use this link to get a free sample pack with your order)

Purely Elizabeth Granola

Purely Elizabeth Superfood Oatmeal

Epic Beef , Chicken , & Salmon Sticks

How I packed these snacks

All of these are airport-friendly gluten free snacks, so you’ll have no issue bringing any of them in your carry-on bag or in your purse. I packed enough snacks to last me just under 2 months, so I ended up taking up half of one of my checked bags solely for the snacks I brought. It was 100% worth it & I’m actually not sure what I would have done if I hadn’t brought them. Every country is different, but specifically speaking for Japan, they are not very gluten free friendly. So I’m very thankful for all of the snacks I brought with me.

Anytime I travel I also like to pack enough snacks in my carry-on to sustain me during my travel day. I always bring an empty Hydroflask to the airport with me & fill it up once I’m through security with an LMNT electrolyte to help keep me hydrated while I fly. I also really like having a few Chomps or Epic meat sticks & GoMacro bars for protein. For long flights, I really like the Purely Elizabeth Superfood Oatmeal because it’s super easy to enjoy on the plane! All you have to ask for is hot water! I rarely ever eat the food served on the flight, so having enough snacks to keep me full is really important.

I hope this list of easy gluten free travel snacks is helpful as you plan your next trip or if you’re just looking for a new snack option to grab the next time you go grocery shopping! Some are a little healthier than others, but they are all pretty clean & absolutely delicious. And of course, they are all gluten free & dairy free!

Do you have a favorite gluten free snack? Leave a comment below!

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Handy Gluten-Free Foods to Take Along When Traveling

Avoid getting stuck without reliable gluten-free food or snacks with celiac.com's handy list of gluten-free foods and snacks to take along in your travels..

Celiac.com 11/28/2019 - Traveling gluten-free can be a challenge. Airports, train stations and the like are not famous gluten-free food destinations, and often feature few to no gluten-free options. For that reason, it's good practice to bring your favorite gluten-free food and snacks, just to be sure.

Here's a quick, handy travel guide to great gluten-free food and snacks to have on hand when you're traveling, especially if you're traveling long distances by train, boat, or air.

• Snack Bars - Carry a few of your favorite gluten-free snack bars.
• Nuts - Carry a plastic bag of your favorite nuts, like almonds, cashews, pistachios, etc.
• Trail Mix - Trail mixes with dried fruits and nuts can come in handy, and they also give you some protein and fiber.
• Fresh Vegetables - Carry a plastic bag of carrot, and celery sticks for some nutritious, portable food realness.
• String Cheese - String cheese travels well, and often comes in individual servings. 
• Crackers - Pair your favorite gluten-free crackers with some cheese and vegetable sticks, and you've got a small meal that can help keep you going between gluten-free meals.
• Cheetos, Corn-Nuts, Doritos, and Other Snacks - Here are several lists of popular, readily available snack brands, like Cheetos , Corn-Nuts , Doritos , and the other snacks that are gluten-free, or gluten-safe, and might just save you in a pinch.
• Chinese Fried Rice - Most airlines will allow you to bring in outside food, and one of our favorite options is our favorite, trusted Chinese fried rice. Buy a takeaway box before you head to the airport, and prepare for jealous fellow travelers to admire your gluten-free ingenuity, and culinary good sense. Make sure it's gluten-free and has no soy sauce, or gluten-free soy sauce.
• Yogurt - Yogurt usually travels well, and can be supplemented with blueberries, raisins, nuts, or other treats for a more robust snack
• Fresh Fruit Slices - Toss some sliced apples in lemon juice to prevent browning, and toss them into a plastic bag for a tasty, nutritious on-the-go snack.

Celiac.com Sponsor (A12): Also, here are some tips from Celiac.com's Gluten-Free Forum that talk about how to eat gluten-free in restaurants . 

Also, here's a List of Twenty Foods You Might Be Surprised Are Gluten-Free

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Posted December 3, 2019 //--> Posted December 3, 2019

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I would advise against relying on anything with nuts as I have often flown unable to eat my snacks because someone on the flight had a nut allergy.  No gluten-free snacks were provided by the airlines either.  Numerous hungry travels as a result.  Also, check with your destination if you are allowed to bring any produce on board as often against custom regulations.

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We travel with those sealed pouches of tuna or salmon (flavored or unflavored). They don't take up much room, and they provide a heartier addition to the above mentioned snacks. You do need some kind of utensil, but it's not hard to find a plastic fork if you don't have one on you. 

Ann from Maine 0

Before I went on a recent trip,  I had read about how so many people had their gluten free meals messed up by airlines. I was scheduled to fly 17 hours on Qantas and I requested the 2 gluten free meals each flight, was confirmed both ways and, surprise, they didn't have one of my 2 meals on one flight. But I had ordered and brought in my carry on bag 2 shelf stable meals from Good To-Go that I bought from LLBean. When they didn't have my meal on board,all I had to do was ask the stewardess to prepare this meal (add water, stir and wait 15 minutes) and it worked. (I believe it would have been better if they waited a few minutes more than the directions said because of the altitude.) But bottom line, I got food on board!

The Chinese fried rice is not a good choice unless it has gluten-free soya sauce!!!!

Guest dappy

Know your Chinese sources before opting for the rice. It always has soy sauce - there can be wheat in some brands.

Beware the Doritos!  I have regularly broken out (can you tell I really, really want them to be gluten free?  'regularly'? )  attempting the 'Simply Doritos' that are supposed to be gluten free.  I believe they have cross contamination from running on shared lines as the company spokesperson informed me.  I also noticed when they first appeared (to me) on the market, the packaging said gluten free.  It does not anymore - a good indication that there were problems in my opinion.  They also told me this held true for their other Doritos - all can be run on shared equipment. 

So, so, disappointing - I miss them a lot.

Ennis-TX 829

2 hours ago, Ging said: Beware the Doritos!  I have regularly broken out (can you tell I really, really want them to be gluten free?  'regularly'? )  attempting the 'Simply Doritos' that are supposed to be gluten free.  I believe they have cross contamination from running on shared lines as the company spokesperson informed me.  I also noticed when they first appeared (to me) on the market, the packaging said gluten free.  It does not anymore - a good indication that there were problems in my opinion.  They also told me this held true for their other Doritos - all can be run on shared equipment.  So, so, disappointing - I miss them a lot.

There are a few other options Siete Foods makes grain free gluten free chips. I think other companies make rice versions and I know Beanitos used to make some.

Guest Amanda

I’m surprised they are recommending fried rice...almost all the time it has soy sauce in it, and often times soy sauce is not gluten-free, unless they are using Tamari. I would not say that’s a good gluten-free option at an airport. 

Scott Adams 1,765

Of course, if buying it out, we mean gluten-free fried rice, but you can also make it yourself very easily.

Tucson member 0

I picked up a small 8 oz container of Greek Yogurt before my flight but it was removed from my take-on bag because it is considered a liquid.  I was planning on using it for lunch on the plane.  We also found problems in some airports in buying gluten-free foods.  The smaller airports have nothing I could eat.

cyclinglady 1,672

53 minutes ago, Tucson member said: I picked up a small 8 oz container of Greek Yogurt before my flight but it was removed from my take-on bag because it is considered a liquid.  I was planning on using it for lunch on the plane.  We also found problems in some airports in buying gluten-free foods.  The smaller airports have nothing I could eat.

Next time try shelf-stable yogurt by GoGoSqueez.  It is only 3 oz. and meets TSA standards.  It can be found at big grocery or big box stores.  I also take a collapsible cooler.  Pick up food while traveling and big lots of freezer quart-sized bags that I fill with ice.  i dump the ice while going through TSA and the. Ask a restaurant to refill my ice bags.  

And if you live in Tucson, I hope you have found Gourmet Girls or Dedicated restaurants.  Yum!  Nice treats to take on your departure flights. 

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Jefferson Adams is Celiac.com's senior writer and Digital Content Director. He earned his B.A. and M.F.A. at Arizona State University. His articles, essays, poems, stories and book reviews have appeared in numerous magazines, journals, and websites, including North American Project, Antioch Review, Caliban, Mississippi Review, Slate, and more. He is the author of more than 2,500 articles on celiac disease. His university coursework includes studies in science, scientific methodology, biology, anatomy, physiology, medicine, logic, and advanced research. He previously devised health and medical content for Colgate, Dove, Pfizer, Sharecare, Walgreens, and more. Jefferson has spoken about celiac disease to the media, including an appearance on the KQED radio show Forum, and is the editor of numerous books, including "Cereal Killers" by Scott Adams and Ron Hoggan, Ed.D.

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17 Dietitian-Approved Healthy Travel Snacks to Pack on Your Next Trip

Pack these dietitian-approved, healthy travel snacks on your next trip. Whether you’re traveling by car or plane, these are some of the most nutritious, filling, and tasty snack options to bring with you.

Never, and I mean never, travel without healthy snacks – that’s my motto. Snack options on the road or in flight can be unpredictable and aren’t usually the most nutritious. So, when “hanger” strikes mid-road trip or plane ride I like to be armed with some nutritious and filling, healthy travel snack options. Planning for and packing nutritious snacks is also proven to reduce hanger-induced fights with your travel companion. 😉

Why pack healthy travel snacks?

Picture this: you’re two hours into your road trip, your stomach is making more noise than the radio, and you have zero snacks in the car. What happens next? You find the next gas station, buy any and all snacks in sight, and devour them in ten seconds flat.

What happens after that? Thirty minutes to an hour later you’re craving more snacks! Why? When you wait for hunger levels to skyrocket and find yourself in the snack aisles of a gas station, you’re more likely to choose the Cheetos and Oreos over one of the few nutritious options.

Although tasty, these refined, fiber-less and sugar-rich snacks send your blood sugar levels on a roller coaster. You might get a quick boost of energy, which is inevitably followed by a steep crash in blood sugar levels, leaving you tired, moody, and craving more junk food.

That’s why planning for and packing some healthy travel snack options is a gamechanger when travelling! It’ll help you make more nutritious and less impulsive choices when you’re in a pinch.

What to look for in a healthy travel snack

You’re on board, you’re ready to plan some healthy travel snacks for your upcoming trip, but you have no clue what to buy. What makes for a healthy travel snack?

First, I typically avoid using packaging claims like “organic”, “natural”, or “non-GMO” to guide my snack choices. There’s a health-halo surrounding these claims – we assume they must mean the product is a healthy choice, when in reality, the claims have little to nothing to do with the nutritional value of a food.

Instead, I use a food product’s built-in cheat sheet, the nutrition label (when it applies)! I look for 4 things:

• Calories: Ideally you want a snack that’s around 150 to 250 calories. This is one of the few times I use calorie counts as a dietitian and that’s because I do feel it serves as a good measure of portion control here. If it happens to be slightly under or over, no biggie. Use this as a general guideline.
• Fiber: Fiber is my favorite f-word! It helps fill you up without filling you out, and helps keep blood sugar levels stable so you’re not hungry every 30 minutes of travel. I look for at least a few grams of fiber OR at least a 10:1 ratio of total carbs to fiber. For example, if something has 20 grams total carbs, at least 2 of those grams should be coming from fiber.
• Protein: Fiber and protein are a powerful, satiating and hunger-squashing duo. Look for at least 5 to 10 grams. If there’s more, great!
• Added sugar: Added sugars are the sugars added to foods and beverages during the manufacturing process. They are different from natural sugars – those found naturally in foods like fruits. The new nutrition label requires manufacturers to call out grams of added sugar, and most brands have adopted this new label by now. The closer to zero here the better, but ideally try to keep added sugar to no more than 5 grams.

In general, aim for a combo of protein and fiber in your healthy travel snacks – whether the snack item inherently has both (like roasted chickpea snacks) or you have to piece together more than one food to get both (like a banana with almond butter). 

Best Dietitian-Approved Healthy Travel Snacks

Keeping the guidelines above, plus convenience and portability in mind, here are my top X favorite healthy travel snacks.

First, let’s start with an easy one, fruit! I typically recommend fresh fruit when possible but understand eating some fresh fruits can get messy. If traveling with fresh fruit isn’t your thing, try unsweetened dried fruit instead.  It’s much easier to find unsweetened varieties than it used to be. You can find unsweetened dried fruits at many grocery store chains, like Trader Joe’s and even these tasty Good & Gather Unsweetened Dried Apple Rings from Target.

Even though fruit is rich in filling fiber and you can certainly eat it on its own, I always recommend adding some protein to it. Adding protein can help satiate you even more and can help slow digestion and buffer blood sugar spikes.

What are some good proteins to pair fruit with? See the next 6 snack choices listed!

Nuts are full of protein and fiber on their own but can also add a protein boost when paired with carb sources like fruit. Almonds and cashews make for great snacking options, but my personal favorite snack nut is pistachios. One serving of pistachios is 49 nuts – that’s a lot of nuts!

I recommend buying them in shell because taking the time to open each nut serves as a mindful eating technique and helps you slow down your snacking. I love these salt and pepper seasoned Wonderful Pistachios.

Nut Butter Packets

I repeat, nuts are a good source of protein and fiber, so this still holds true of them when blended into nut butter form. Just be sure to lookout for added sugar on the nutrition label. You can bring a whole jar with you or look for the individual nut butter packets which are very convenient for travel.

My favorite nut butter is the RXBAR Vanilla Almond Butter . It’s got an extra boost of protein from egg whites and it’s lightly sweetened naturally from the natural sugars in dates.

String Cheese

Is it string cheese or cheese sticks? Whatever you call them, they’re cheese in one of its most portable forms! Cheese is a good source of protein and calcium – a mineral that’s often lacking in the average American diet.

You can enjoy this protein-rich snack on its own, but if you need a little energy boost (hello, carbs), this is a good one to pair with some fruit!

Whisps Cheese Crisps

Cheese in portable form part 2. These cheese crisps are a newcomer to the cheese market. They’re essentially baked cheese that’s turned hard and crunchy. Whisps have at least 10 grams of protein per serving and are made from one ingredient: cheese!

You can enjoy this protein-rich snack on its own, but if you need a little energy boost (hello, carbs), this is another good one to pair with some fruit!

Hard-Boiled Eggs

So many great things to say about the incredible egg. Eggs are another excellent, yet smelly protein source. Just be sure to warn your travel companion about the smell before eating one! One egg has a whopping 7 grams of protein. Travel tip: peel the eggs before you pack them.

If you’re feeling fancy or simply bored of plain hard-boiled eggs, try these Peckish eggs. They’re convenient and portable pre-hard-boiled eggs served with delicious and crunchy seasonings!

To be honest, I don’t really like the taste or texture of jerky. But if YOU do, it can make for an excellent healthy travel snack option. Jerky is usually just protein and some fat, but be sure to check the nutrition label for  added sugars. Many jerky brands add sugar to their jerky to improve flavor and increase the weight of the final product (sugar costs less than meat by weight). Chomps sticks are not only free of added sugar, but also keto, paleo, and Whole30-approved. They’re also portable and very convenient to travel with.

Roasted Chickpea Snacks

Chickpeas are my go-to snack ingredient because of their impressive nutritional profile – a serving of cooked chickpeas (1/2 cup) has around 7 grams of protein and 4 grams of fiber. The protein and fiber combo helps fill you up, keep blood sugar levels stable, and satiate you until you get to your destination (or until your next meal).

You can now find chickpeas in conveniently pre-roasted and seasoned snack form at most grocery stores. Look for brands like The Good Bean, Biena , Saffron Road, and more. 

Hummus & Dippers

Speaking of chickpeas, did I mention they make for a very versatile snack option. When blended with a handful of other ingredients, they turn into beloved hummus. You can either portion out a big tub of hummus into small meal prep containers (like the salad dressing sized ones), or buy the single-serve ones for travel, and serve with one of the next two snack options listed (Simple Mills Crackers and Beet Chips).

It wouldn’t hurt to throw in some sliced veggies or baby carrots as dippers if you can, too. But I realize they aren’t always convenient for travel.

Simple Mills Crackers

These crackers are crackers minus the “ers”. Seriously, they taste almost too good to be true. They’re one of the few cracker brands out there without added sugars, plus they’re grain-free and gluten-free, making them paleo-friendly. One serving of their sprouted seed crackers has 3 grams fiber and 3 grams protein. 

If you love beets, it’s safe to say you’ll love them even more in chip form. Beets are surprisingly rich in protein and fiber – one serving of these Bare Beet Chips has 4 grams protein and a whopping 8 grams fiber. Plus, they’re made from just two simple ingredients: beets and sea salt.

You can also find Just Beets chips at Trader Joe’s, which, as the name implies, are made from just beets. 

Freeze-Dried or Roasted Edamame Snacks

Edamame are a type of soybean. Much like other legumes, edamame are rich in both protein and fiber, and are one of the most protein-rich among the legumes. Plus, they’re lower in total carbs compared to other legumes, like beans and chickpeas, making them the perfect snack for anyone following a lower-carb diet.

You can find roasted and seasoned shelled edamame snacks, or these new Good & Gather freeze-dried and salted edamame at Target! One half-cup serving has 12 grams protein and 4 grams fiber for just 130 calories.

DIY Snack Mix

Store-bought snack mixes, trail mixes, and granola can be loaded with added sugar and lacking filling fiber. That’s why I recommend making your own simple, easy, and filling snack mix! Start with a base of some pre-popped and lightly-seasoned popcorn, which has a little protein and fiber and provides a lot of volume for little calories. Next, add some freeze-dried fruit (Target, Trader Joe’s and Aldi’s have great selections) and nuts of your choice for an extra protein and fiber boost.

Then, get creative! Add spices, like cinnamon, for more flavor and maybe even a sprinkle of dark chocolate chips or Lily’s stevia-sweetened baking chips. 

These crunchy, cheese curl-like snacks are gluten-free, vegan, and made from plant-based proteins like chickpea and brown rice flours. They’re so tasty and come in a variety of delicious flavors like vegan white cheddar, bohemian barbecue, and nacho vibes. Even though they’re flavored, they only have one gram of added sugar per serving. 

Single-Serve Cottage Cheese

Cottage cheese is the new Greek yogurt. Although it may not be ideal for all modes of travel, if you’ve got a cooler packed for a road trip you can easily slide a few of these single-serve containers in there. C ottage   cheese  is packed with nutrients, including B-complex vitamins, like vitamin B12, and calcium. It’s an excellent source of protein, with 1 cup of small curd  cottage   cheese containing nearly 25 grams of protein.

I recommend topping a plain one with a handful of berries (for some fiber). But if you can’t handle plain, Good Culture has a few flavored varieties that don’t have too much added sugar. 

Birch Benders Microwaveable Cups

Birch Benders’ Cups have protein and fiber, zero grams added sugar, are low in net carbs, and are grain- and gluten-free, making them paleo- and keto-friendly! Obviously, you need a microwave to make these, so they may be more of a snack you bring with you to keep at your hotel (although some gas stations and 7-Elevens have microwaves you can use). All you have to do is add water, microwave for 60 seconds, and voila!

They come in seven delicious varieties, but the brownie is my personal favorite. 

Protein & Snack Bars

Protein and snack bars are probably the most convenient, portable, and dependable travel snack out there, but buyer beware. Some bars can be high in added sugar and low in fiber. Here are my travel favorites:

Pressed Fruit Bars

These bars are essentially fruit that’s been dried and pressed into a bar shape. Like fruit, they’re rich in fiber, but lack protein. So, it’s a good idea to pair with one of the proteins listed earlier (i.e. string cheese, nuts, etc.). Look for brands like That’s It bars, KIND whole fruit bars , and Trader Joe’s fruit bars.

RXBARs are my personal favorite! They are also made up of fruit (dates in this case), but have added protein in the form of nuts and egg whites. 

Health Warrior

These Health Warrior chia bars are more like a mini snack (they’re only 100 calorie each). They’re perfect for when you just need a little something to hold you over. 

These original KIND nut bars have come a long way since they first entered the market. They’re relatively low in added sugar and are a good source of protein and fiber. Plus they’re straight tasty. 

Let me know what YOUR favorite travel snack is in the comments section below!

posted by Charlotte Martin on February 22, 2020

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6 comments on “17 Dietitian-Approved Healthy Travel Snacks to Pack on Your Next Trip”

YESS!! Haven’t tried Birch benders microwaveable cups, but I buy and eat all of the other snacks all the time. THESE SNACKS REALLY ARE THE BEST.

They have some of the BEST products don’t they?! Definitely try the brownie microwaveable cup if you can, it’s so tasty 🙂

LOVE this list! Whisps, nuts and dried fruits are all go-tos when I travel. I haven’t tried the Simple Mills crackers before, so I’m interested to try them out, thank you!

Hi Amanda! Glad you found the list helpful 🙂 Whisps are my FAVORITE! So addicting! Definitely get your hands on some Simple Mills crackers they are soooo good you won’t regret it

This is awesome! Thank you so much for sharing these, I am a big snack person. One of my go-to snacks is the Enlightened Bada Bean Bada Boom snack size packs!

Hi Bevan! I still have yet to try those! You just reminded me that I need to go snag some 🙂 Thank you!

Hi, I’m Charlotte!

I’m a Registered Dietitian who’s made it her mission to educate, inspire, and empower you to SHAPE your eating habits and relationship with food!

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20 Gluten Free Snack Recipes Perfect for Travel

Whether you’re just trying to cut back on your gluten intake or are entirely gluten-free, it may seem hard to find good snack options when traveling.

But there are many gluten free snack recipes that are perfect for road trips! Just because you’re gluten-free doesn’t mean you have to miss out on your favorite road trip snacks !

While there are a ton of great gluten-free options on the shelves of nearly any store now, when you make your own, they taste way better!

Here are 20 delicious gluten-free snack recipes that you’ve got to pack for your next vacation!

This site contains affiliate links which means WE may receive commissions for purchases made through these links. We only provide links to products we actually use and/or wholeheartedly recommend! As an Amazon Associate, we earn from qualifying purchases. Read the full Disclosure Policy.

Make your own healthy snacks.

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30 Best Gluten-Free Snacks that Taste Great

Our registered dietitians gave these gluten-free treats the thumbs up.

We've been independently researching and testing products for over 120 years. If you buy through our links, we may earn a commission. Learn more about our review process.

Our Top Picks:

Hippeas Flavor Blast Chickpea Puffs (6 Count)

Lundberg Salted Caramel Organic Whole Grain Rice Cakes

Pamela's Whenever Bars, Blueberry Lemon (6 Boxes)

Purely Elizabeth Oatmeal Raisin Cookie Granola

Simple Mills Pop Mmms Cheddar Baked Snack Crackers (3 Pack)

Siete Grain-Free Mexican Wedding Cookies

Real Food From The Ground Up Cauliflower Pretzels Sticks (6 Pack)

Blake's Seed Based Crispy Treats Variety Pack (24 Count)

Caulipower Uncured Pepperoni Pizza Bites with Cauliflower Crust

Blue Diamond Almonds Almonds Nut Thins (6 Pack)

One way to identify gluten-free packaged foods is to look at the label. But you may notice that some snacks are labeled as gluten-free, while others have a Certified Gluten-Free stamp. The U.S. Food and Drug Administration (FDA) only allows packaged foods with less than 20 parts per million of gluten to be labeled gluten-free, but manufacturers are not required to test for the presence of gluten. That's why it's still important to look at the product ingredient list and when possible choose foods that are certified gluten-free by a credible third-party organization (all of the snacks on this list are) to confirm that the manufacturer's gluten-free processes and claims are legitimate.

Keep in mind that gluten-free isn't necessarily synonymous with healthy. In fact, certain gluten-free packaged foods may have more sodium , added sugar or fat than foods that do contain gluten. We included a mix of gluten-free items on this list and feature many options on the more health-conscious side, but always take a look at the nutrition label and ingredient list to make an informed choice when grocery shopping. Don't forget that some naturally nutritious gluten-free snacks include fruits, vegetables, nuts and nut butters, yogurt, cottage cheese, popcorn, hardboiled eggs, hummus and guacamole.

The chickpea puffs you know and love just got an upgrade. Hippeas' new flavor blast line offers the signature crunchy puff in dialed-up flavors . You'll find even more buttery, cheesy goodness in the White Cheddar Flavor Explosion and more heat on the Blazin' Hot variety. Not only are they Certified Gluten-Free, but these puffs are also completely vegan and Non-GMO Project Verified.

These organic whole-grain brown rice cakes are lightly sweetened with the buttery flavor of salted caramel. Free of additives and artificial flavorings, these rice cakes are made with real caramel and are thick, crunchy and full of flavor. Plus, they are Certified Gluten-Free, USDA Organic and Non-GMO Project Verified.

Made with gluten-free oats and chia seeds, these blueberry lemon bars are perfectly soft and chewy. They are lightly sweetened with agave and coconut sugar and are essentially blueberry muffins in bar form. The Certified Gluten-Free choice was a hit with our taste testers and a true crowd-pleaser for the whole family.

Cookie meets granola in this latest product from Purely Elizabeth. The recipe is made with 100% whole grains that are all Certified Gluten-Free. It has only 6 grams of sugar in each serving but packs in a good source of fiber. The oatmeal raisin flavor was a standout in our taste tests, but you can also find the granola in Double Chocolate Cookie and Chocolate Chip Cookie varieties.

This gluten-free take on a baked snack cracker was a taste-tester favorite. The bite-sized, popped crackers are made with 1/3 cup of vegetables per serving (a whopping 50 crackers). They pack in vitamin A and fiber from organic butternut squash and potassium and iron from organic red beans. This Certified Gluten-Free choice is also Non-GMO Project Verified.

Made from a blend of almond flour, pecans, powdered sugar and cinnamon, these dreamy Mexican Wedding cookies are a Certified Gluten-Free and vegan take on a classic that still delivers on flavor . A five-cookie serving only has 8 grams of added sugar, and gluten-free taste testers were so happy to find a new sweet treat staple to add to their shopping list.

It can be hard to find a good gluten-free pretzel, especially one with decent ingredients. Made from cassava and cauliflower, these Certified Gluten-Free pretzels from Real Food From The Ground Up are still incredibly crunchy and delicious. Enjoy them on their own or dip them in your favorite hummus.

In addition to being Certified Gluten-Free, this pick from Blake's Seed Based is also free from the top nine allergens, and the brand partners with an allergy-friendly facility to ensure this. Not only do these crispy treats have less sugar than others on the market, but they come in three fun flavors and are also Non-GMO Project Verified and Certified Vegan.

You can still enjoy pizza bites on a gluten-free diet with this pick from Caulipower. The baked pizza bites come in that signature pillow shape with a cauliflower crust that encases real uncured pepperoni, melty mozzarella and zesty tomato sauce . The Certified Gluten-Free option is a welcome take on the nostalgic snack.

When you're looking for something savory, reach for these Hint of Sea Salt Nut Thins from Blue Diamond to fulfill the craving. The Certified Gluten-Free nut and rice crackers taste great on their own and are delicious to pair with cheese, spreads, dips and more. Other flavors like Country Ranch and Cheddar Cheese were also a hit in our taste tests.

Simple Mills Cocoa Cashew Crème Sandwich Cookies

This better-for-you and Certified Gluten-Free take on your favorite childhood cookie is satiating and delicious. Made with nutrient-dense cashew flour, cashew butter, organic coconut sugar, and organic buckwheat flour, these thoughtfully crafted cookies are reinventing a pantry staple. Plus, they are Non-GMO Project Verified and free of grains, corn, soy, dairy, gums and emulsifiers.

Lotus Foods Garlicky Veggie Rice Ramen Noodle Soup

Lotus Foods brings a tasty Certified Gluten-Free ramen option to the market that's convenient and better for you. Their Garlicky Veggie Rice Ramen Soup Cup pairs a savory garlic broth with spinach, carrots and mushrooms and organic brown rice noodles. We found that the freeze-dried veggies sprung back to life nicely when you added water.

Rule Breaker Soft-Baked Brownies & Cookies (4 Pack)

Free from the major allergens, these soft-baked brownies and blondies are vegan and Certified Gluten-Free. They start with chickpeas as the base ingredient, and both kids and parents loved the sweet treat in our taste tests. Plus, they are a Certified Woman-Owned small business and proudly made in the U.S.

ChocXO Dark Chocolate Coconut Cups

With only 3 grams of sugar each, these Certified Gluten-Free dark chocolate coconut cups are a GH staffer favorite and are made with all organic ingredients. Testers loved that they come individually wrapped inside the big bag, and that they were free from sugar alcohols despite being lower in sugar.

Primal Kitchen No Dairy Queso Style Plant-Based Dip

Not only is this dip from Primal Kitchen completely vegan but it's also Certified Gluten-Free. Our dietitians were so impressed with the tasty blend of nutritious plant-based ingredients. The dip uses avocado oil and organic spices, and it has a creamy consistency that pairs well with any gluten-free chip .

Power Up Protein Packed Premium Trail Mix

Boasting 6 grams of protein per serving, we loved the combination of nuts and dried fruit in this trail mix from Power Up. The Certified Gluten-Free choice is filling, low in added sugar and packed with antioxidants. The brand offers all different varieties of gluten-free trail mix too, including these portable snack-size pouches.

Chomps Grass Fed Beef Jerky Snack Sticks (10 Pack)

Not only is this jerky from Chomps Certified Gluten-Free, but it is also made from sustainably sourced proteins. The beef and venison varieties are 100% grass-fed and finished, and turkey options are free-range. Every CHOMPS option is hormone-free, antibiotic-free and has lower sodium counts than other jerky stick options on the market.

Bobo's Peanut Butter and Jelly Oat Snack Variety Pack

Think of these as a peanut butter and jelly sandwich, minus the mess (and gluten). Made with simple ingredients, this Certified Gluten-Free snack uses whole-grain rolled oats as the base of the crust and features both peanut butter and jelly for a tasty treat. Plus, a serving delivers 15 grams of whole grains.

UNREAL Dark Chocolate Quinoa Gems

One of our favorite better-for-you candy brands , these dark chocolate gems from Unreal have a crispy bite thanks to quinoa and are completely Certified Gluten-Free. The colors come from natural sources like beet juice and the ingredient list is simple and purposeful. Most importantly, taste testers couldn't get enough of them.

FlapJacked Mighty Muffins, Gluten-Free Variety (12 Pack)

Keep a few of these convenient cups on hand when you are craving a warm gluten-free muffin. This Certified Gluten-Free pick offers up 20 grams of protein and has 12 grams of sugar or less. Just add liquid, stir and then microwave for a decadent-tasting muffin in under a minute. Flavors in this pack include Double Chocolate, Chocolate Peanut Butter, Peanut Butter, Cinnamon Apple and S'mores.

Stefani (she/her) is a registered dietitian, a NASM-certified personal trainer and the director of the Good Housekeeping Institute Nutrition Lab, where she handles all nutrition-related content, testing and evaluation. She holds a bachelor’s degree in nutritional sciences from Pennsylvania State University and a master’s degree in clinical nutrition from NYU. She is also Good Housekeeping’s on-staff fitness and exercise expert. Stefani is dedicated to providing readers with evidence-based content to encourage informed food choices and healthy living. She is an avid CrossFitter and a passionate home cook who loves spending time with her big fit Greek family.

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• Gluten-free snacks for travel

Introduction:

A gluten-free lifestyle is not necessary for everyone, it offers significant health benefits, especially for those with gluten-related disorders. For anyone considering this change, it’s essential to approach it thoughtfully, ensuring a balanced diet to support overall health and well-being.

Table of Contents

When you’re on the move, finding gluten-free snacks that are not only delicious but also convenient can be a challenge. Fear not! Our curated list of gluten-free snacks is not only travel-friendly but also packed with flavor and nutrition.

Here’s a guide on gluten-free snacks for travel that is both informative and search engine optimized:

“Top Gluten-Free Snacks Ideas for Travel: Enjoy Healthy Bites On-The-Go!”

1. trail mix bliss: gluten-free edition.

Say goodbye to gluten without compromising on taste with our gluten-free trail mix. Packed with nuts, seeds, and dried fruits, it’s a power-packed snack for your journey. Keywords: gluten-free trail mix, healthy travel snacks.

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2. Quinoa Energy Bars: A Perfect Gluten-Free Fuel

Quinoa is a gluten-free superfood , and when turned into energy bars, it becomes a portable snack perfect for your adventures. Explore our easy recipe for homemade quinoa bars. Keywords: gluten-free energy bars, quinoa snacks for travel.

3. Kale Chips: The Crispy, Guilt-Free Delight

For a light and crunchy snack, try kale chips . They are not only gluten-free but also rich in nutrients. Learn how to make your own at home with our quick recipe. Keywords: gluten-free kale chips, healthy travel munchies.

4. Protein-Packed Nut Butter Packs

Nut butter is a fantastic source of energy. Opt for individual nut butter packs that are gluten-free, and pair them with rice cakes or gluten-free crackers . Keywords: gluten-free nut butter, on-the-go protein snacks.

5. Gluten-Free Granola Goodness

Granola can be a go-to snack if chosen wisely. Pick gluten-free options and customize them with your favorite nuts and seeds. Make your own or explore gluten-free brands in stores. Keywords: gluten-free granola, travel-friendly snacks.

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6. Rice Cake Sandwiches: Easy and Gluten-Free

Create mini sandwiches using gluten-free rice cakes . Top them with your favorite ingredients like cheese, avocado, or deli meat for a satisfying and mess-free travel snack. Keywords: gluten-free rice cakes, easy travel snacks.

7. Dried Fruit Mix : Sweet, Chewy, and Gluten-Free

Indulge your sweet tooth with a mix of dried fruits . Ensure they are gluten-free and pack them in small, resealable bags for a delightful and healthy travel treat. Keywords: gluten-free dried fruits, sweet travel snacks.

Conclusion:

Traveling gluten-free doesn’t mean sacrificing taste or convenience. With these delicious and nutritious snacks, you can embark on your journey worry-free. Make sure to pack a variety to keep your taste buds excited throughout your adventure!

Sajida Kauser

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3 healthy gluten-free snacks for traveling

Traveling is one of the greatest joys in life. Getting to venture away from the ordinary, meeting new people, seeing new things, trying new foods … it’s a wonderful experience. When you’re traveling gluten-free, it’s sometimes a little overwhelming for some people. Once you get the hang of it and you prepare ahead, it gets easier. One of the best ways to prepare ahead is to pack nourishing, protein-rich, delicious snacks. If you feel satisfied with the snacks you pack, then it’s much easier to enjoy the journey.

Recently, I’ve been traveling quite a bit. I’ve been going to and from gluten-free and natural products expos and there are more to come this year, so my snack-packing game is strong right now. Here are a few snacks I’ve been packing lately that I think you’ll enjoy, too!

WOLO WanderBars

Finally, a bar that doesn’t melt or get crushed in your bag, or crumble as you eat it. I mean, how fun is it to be eating a granola bar and get crumbs all down your shirt and pants. Not much, right? When you chomp into a WOLO bar, the rest of the bar stays intact and doesn’t crumble into your lap. They aren’t covered in chocolate, so they don’t melt, making them ideal to throw into your carry-on or checked baggage.

They’re travel friendly, but are they good? YES! They are available in Cocoa Crunch, Peanut Butter, Mint Chocolate Chip, S’mores, Salted Caramel, and Lemon Cake, and each one is delicious. I love the Cocoa Crunch and S’mores ones best.

Besides being travel friendly and delicious, there’s one more important thing WOLO bars have going for them. They are nutritious. They contain 15 grams of protein, plus they’re made with a blend of vitamin C, zinc, turmeric, coconut oil, and flaxseed for an antioxidant/immunity boost. Flaxseed is good for aiding digestion, turmeric helps decrease inflammation, zinc and vitamin c help with your immune system, and coconut oil has bacteria- and fungal-fighting properties. All of this makes them ideal for traveling, when your immune system and health can become compromised.

If you enjoy snacking on cheese and crackers but have never found a practical way to do so while traveling, allow me to introduce you to ParmCrisps! It’s cheese. No, it’s a cracker. It’s a cracker made entirely of cheese!

ParmCrisps are 100% aged Parmesan cheese baked to perfection into a crisp. They are available in plain (Original) or in a variety of flavors, including Sesame, Pizza, and Jalapeno. These babies are perfect for travel snackin’ because they are packed with protein and contain 0 carbs, so you’ll get more sustainable energy and you won’t be mindlessly munching on empty carbs throughout your entire plane ride.

There are many recipes using ParmCrisps that you can try, but obviously for traveling you’ll just want to grab a pouch of your favorite flavor and toss it in your carry-on. Another option, besides the pouches, is to try the Trios. These are sophisticated snack packs which contain ParmCrisps, fruit, and nuts/seeds. All you need is one of those little bottles of airplane wine and you’ve got yourself a makeshift wine and cheese platter!

ParmCrisps are also keto-friendly, for those of you looking for keto snacks.

Paleo Pro Greens Powder

Snacking can also take the form of a shake. Packed with healthy greens like kale, alfalfa, and spirulina, plus fiber-rich hemp seeds, Paleo Pro’s Greens Powder is an excellent addition to your travel snacks. Mix a scoop of this powder into water or almond milk and drink it before you go on a trip, in between layovers in the airport, and/or after you get to your destination. If you’re taking a plane, train, or automobile, you can certainly bring a bag of Paleo Greens Powder with you. The TSA states that any powders over 12 ounces must be stored in checked luggage, but this product comes in a 9.4-ounce bag, so you can certainly bring it on your carry-on. Toss a shaker bottle into your bag and just get some water after you get through security and you’ll be good to go!

What I like about bringing this with me to travel is that if I don’t feel like eating something, but I know my body could use a little boost, this helps. It contains a bit of protein, lots of iron and B12, a hefty dose of vitamin K, and is a good source of fiber, calcium, magnesium, and vitamins A and C. When you’re traveling, it’s important to try to support your immune system to avoid getting sick during or after your trip. All the public places, close quarters in a plane or train, and irregular sleeping and eating patterns can definitely take your body for a loop, so something nutritious like this Greens Powder is always a must-have for me.

This powder is not only Paleo-friendly, but also vegan and free from soy.

So there you have it – my current go-to travel snacks. What are some of your favorite snacks to pack for a trip?

The views and opinions expressed on this blog are purely the blog owner’s. This blog accepts free manufacturers’ samples and forms of cash advertising, sponsorship, paid insertions or other forms of compensation. Affiliate links may be included in this post.

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The best healthy travel snacks, according to nutritionists and dietitians

My motto is: Never travel without snacks ! Just as traffic and weather are unpredictable when traveling, so is the snack selection. Some airports and convenience stops are well-stocked with plenty of healthy items while others — even in big cities — leave you with few nutritious options. Plus, bringing your own food means you can avoid the over-priced airport and rest stop fare.

Whether you’re hitting the road, railways, or the skies , travel can take you long stretches between meals and a healthy snack can help nourish you and satisfy hunger between stops. You might even find that by snacking well, you’re less irritable during those unpredictable delays.

Even when you’re heading out on vacation , it makes sense to stick to your (mostly) healthy eating routine. You’ll find it easier to offset vacation weight gain and you’ll feel better during your trip. So, on top of your sneakers , sunscreen , and clothing, add healthy snacks to your packing list. Here are some nutritionist-approved picks to choose from.

What makes a healthy travel snack?

Travel snacks need to be easily portable for road trips and airplane travel, and if the latter, they must be able to make it past TSA inspection. Yogurt, nut butter, and certain dips (like hummus and guacamole) are considered “liquids and gels” and would therefore need to meet size requirements to make it through US security. (Rules may vary if you’re entering the US from a foreign country.) Fresh foods need to travel well, meaning they’re easy to tote and not too messy to eat on the go. Beyond that, here are some guidelines the registered dietitians (RDs) considered when suggesting snacks that get the green light:

• Primarily made with whole food ingredients (think: beans, nuts, seeds, fruits, veggies, whole grains).
• Any grain-containing items should be made with whole grains
• Controlled (if any) amounts of added sugar and sodium

Ask an RD A better way to think about 'clean eating'

Fresh snacks.

Fresh produce, like an apple, banana, or some baby carrots are easy options to tuck into your travel bag. “I’ll pack veggies I can eat with my hands, like sliced cucumber and red bell pepper, a little container of dip made from healthy fat, like guacamole or seasoned almond butter or tahini, and a handful of oven-roasted chickpeas for plant protein and fiber-rich carbs. This combo is chock full of vitamins, minerals, and antioxidants, and is a fresh change of pace from the packaged options for sale at airports, gas stations, etc.,” says Cynthia Sass , MPH, RD, a New York and Los Angeles-based performance nutritionist

Sass also recommends making overnight oats for a filling meal to take along. “I combine old fashioned rolled oats with plant protein powder, then add hot water, stir in seasonings like a bit of maple syrup, ginger and cinnamon, then fold in shredded zucchini, fresh fruit, and chopped nuts, and chill in the fridge overnight. This nutrient-rich complete meal is an ideal option if you have a chilled lunch sack to keep it cool.”

Maya Feller , RDN, who has a private practice in Brooklyn and a cookbook forthcoming this fall, shares a similar strategy. “In general, I do my best to have a balanced meal when I travel — either purchased before arriving at the airport or brought from home. My favorite travel snacks are always paired with a large bottle of water. I’m big on water simply because airplane travel is so dehydrating. Mixed raw unsalted nuts and fresh fruit are a usual go-to of mine. The nuts are a nice combination of satiating protein and fiber that do an effective job of bridging the gap between meals without additives. Simple and straight forward,” she says. (And remember if you’re traveling on a plane, fill up your water bottle after you make it through security.)

NYC-based RD, Natalie Rizzo agrees. “I like to snack on nuts when traveling because a small amount is really filling,” she says “But since some packaged nuts are coated in unhealthy toppings, like tons of sugar or salt, I make my own " Cinnamon Roasted Almonds " with just a little bit of cinnamon, agave and salt. All nuts contain healthy fats, protein and fiber, so you can use whatever type of nut you like best. Just try to stick to a one-ounce portion size so you don’t eat too many calories in one sitting,” suggests Rizzo.

Pro Picks Nutritionist-approved snacks your kid will actually want to eat

Frances Largeman-Roth , RDN, nutrition and wellness expert and author of "Eating in Color" says grapes are her go-to travel snack for the whole family. “They’re refreshing and hydrating (at 82% water) and are super portable as well.” Largeman-Roth explains that all grapes (green, red and black) are a great source of polyphenols and other antioxidants. “I like to bring them on car trips in a small cooler. They help my kids stay hydrated without extra potty breaks, which makes travel more fun for everyone!” she says.

Amy Gorin, MS, RDN, owner of Amy Gorin Nutrition in the New York City area makes her " Healthy Roasted Chickpeas " for her travels. “I love traveling with this filling snack because the chickpeas are filled with plant protein to help keep you fuller for longer. They're perfect for long plane rides or road trips. The chickpeas are crunchy and delicious — and you can flavor them however you like. They can be easily packed up in a zip-top bag for when you hit the road!”

Like these RDs, I travel with fresh produce and nuts, and often take some boiled eggs along for the ride, particularly when I’m traveling through meal time. For easier eating (and to reduce mess), peel them in advance, and be sure to stick them in a bag with a small ice pack if they’ll be left unrefrigerated for more than two hours. If you have the option, store the ice pack in the fridge where you’re staying and re-use it to keep fresh fruit and veggies cool on your trip home. Another pro tip: You can easily pick up small packets of salt and pepper at an airport eatery or gas station stop — perfect for seasoning your eggs on your travels!

Packaged snacks

Packaged snacks definitely make the cut with these nutrition pros, provided they meet some healthful standards. “If I’m purchasing an item at a kiosk, I usually look for a fruit and nut-based bar with 5g of added sugar or less per serving and no added salt,” says Feller. “I generally look for options that have a short ingredient list with recognizable names and limited additives. When flying, I like to be mindful of my added sugar and added salt intake. I’ve found that my post-travel digestion is much better when I stick to snacks without refined grains and additives,” she says.

Amrita's high protein chocolate chip coconut bar scores high marks with Sass. “It's delicious, made with real food ingredients, including dates, quinoa, sunflower and chia seeds, and contains no added sugar,” she says, adding, “It satisfies my choc-o-tooth while providing 15 g of plant protein and 6 g of filling fiber.” Sass says the balanced macro ratio leaves her feeling energized for about three hours. “To make it a meal replacement I’ll combine it with an organic green juice.”

Amrita High Protein Gluten Free Bars

If you were intrigued by the roasted chickpeas but don’t have the time or inclination to heat up the oven, you can purchase them instead. Joan Salge Blake , EdD, Clinical Professor, Boston University and the host of the hit health and wellness podcast, SpotOn! , recommends Biena Chickpea Snacks . “They’re high in fiber and flavor and are light as a feather so they don't weigh down your travel bag,” she says.

Biena Chickpea Snacks

“For an easy, on-the-go travel snack, I tend to bring a string cheese and a serving of baked chips, such as Beanitos Black Bean Chips ,” says Keri Gans , RDN, nutritionist and author, "The Small Change Diet". “The individually-wrapped cheese is portion controlled and provides the protein needed to help with satiety. And since the Beanitos are made from black beans, they also provide protein, plus are a good source of fiber, another important nutrient for a well-rounded snack,” she explains. It turns out dietitians have a salty tooth, too. “The chips totally satisfy my craving for something salty, without actually being too high in sodium.” If you want to pack a similar snack, Gans shares this this pro tip: Pre-portion the chips in a small container rather than eating straight from the bag.

Beanitos Black Bean Chips

If you’re hitting the road or railways instead of the skies, Gorin recommends taking Dole Spoonable Smoothies (and a spoon) along for the ride. “These are a really fun snack to bring with you on a road trip. You have a smoothie bowl made with real fruit that you can eat on the go — and it comes with a little packet of granola to sprinkle on top for crunch,” she says. “The smoothie takes 35 to 40 minutes to thaw, so if you stick it in your travel bag before you get in the car you should be good to eat it on the road or train.”

If you’re looking for more portable fruit options, Largeman-Roth says she brings a bag of RIND dried fruit with her whenever she travels. “The Orchard Blend is my favorite. I love that they keep all the skins and peels on their dried fruit, which provides more nutrients, as well as more fiber. Fiber is important when you’re traveling because most of us don’t get enough and that can lead to constipation. This stuff really helps me stay regular, just saying! The dried persimmon is especially delicious and my kids love it too.”

Dried Mango from Peeled Snacks is another RD-approved option. “When I have a hankering for something sweet, I like to snack on fruit,” says Rizzo who notes that fresh fruit doesn’t always pack well. “That’s why I carry bags of dried mango with me when I travel. These naturally sweet treats contain no added sugar and are an excellent source of vitamin C. Plus, they come in small flat bags that are easy to throw into your purse or suitcase,” she says.

Peeled Snacks Organic Dried Fruit, Mango

What a nutritionist wants you to know.

• Bad nutrition advice dietitians want you to forget
• The best way to lose weight boils down to these three things
• What you need to know about going vegan
• What is healthier: natural sugar, table sugar or artificial sweeteners?
• The healthier pick: a hot dog or a hamburger?

Want more tips like these? NBC News BETTER is obsessed with finding easier, healthier and smarter ways to live. Sign up for our newsletter and follow us on Facebook , Twitter and Instagram .

• 50 Healthy Gluten-Free Snacks That Taste Amazing

The delicious memory of the “real thing” is one of the hardest parts about going gluten-free. Sure, what you’re eating is good, but remember that perfectly crunchy cracker or that amazing chewy cookie? If you could only have just one more bite…

Well, we have some good news: You can stay gluten-free and enjoy all the textures and flavors you crave.

Here are some healthy gluten-free snacks to eat when you’re pining for the “real thing.”

1. Love With Food Gluten Free Snack Subscription Boxes

Do you want tasty & gluten free snacks delivered every month?  Try Love With Food’s gluten free snack boxes! Plus – for every box you purchase they’ll donate a meal to a local food bank on your behalf. Get your gluten-free snack box now!

Moist Cakes

2. granola + peanut butter + dark chocolate chips.

Adding creamy peanut butter and rich dark chocolate chips to wholesome granola adds the hint of indulgence you need to satisfy your cravings for cake. Plus, in addition to providing the perfect blend of crunchy and creamy, this snack also has plenty of protein.

3. Gluten-Free Cake Pops

This recipe from Elana’s Pantry brings together gluten-free chocolate cake and raspberry jam to create a wheatless cake pop you can feel good about snacking on.

4. Peanut Butter Mug Cake

The foodie behind Kitchen Treaty creates this moist cake from ingredients you probably have on hand —we’re talking peanut butter, almond milk, and your favorite gluten-free flour. Now that we can eat cake like this, sticking to a gluten-free diet has never been easier.

5. 1-Minute Lemon Cake

Yes, you can have a healthy, gluten-free lemon cake in just one minute. Make this recipe from The Big Man’s World to believe it.

6. Banana Bread

Any cake lover trying to go gluten-free should see banana bread as their best friend. Moist bananas give this better-for-you treat from Gimme Delicious Food a rich texture that ensures you won’t miss the wheat flour.

You can find dates bringing sweetness and texture to a variety of healthy desserts. Dates work wonders in bars and cookies, but they also satisfy as a stand-alone sweet snack. The fruit’s syrupy, almost creamy texture has the illusion of richness that might just trick your brain into thinking it’s getting a piece of cake.

8. FlapJacked Peanut Butter Mighty Muffin

Perfect for snacking, the gluten-free Mighty Muffin from FlapJacked has it all: protein, flavor, probiotics, fiber, and convenience. Add water right to the package and microwave to make a muffin that has regular cake beat on all counts.

9. The Soulfull Project Oatmeal Cup

Creamy cooked oats are any healthy anti-glutino’s secret snacking weapon. You don’t need sugary baked goods when you have The Soulfull Project’s Brown Sugar Pecan Oatmeal , a snackable cake substitute that fuels your body and keeps you full with oats, flax, and chia seeds.  

10. Microwaved Sweet Potato with Maple Syrup and Walnuts

Microwaved sweet potatoes have a perfectly sweet, starchy texture that substitutes for moist cake. Using a fork, score a whole scrubbed sweet potato and microwave it for about 10 minutes. Let the potato cool, and then scoop the creamy insides into a bowl. Top with some maple syrup and walnuts.

11. Bananas + Cocoa Nibs + Coconut Flakes

Bananas are a perfect source of sweet, satisfying creaminess. Turn bananas into a treat that tastes as good as cake by adding rich cocoa nibs and light coconut flakes to a bowl of banana slices. This gluten-free snack will make you feel connected to nature in the most delicious way.

12. Gluten-Free Superfood Muffins

Hulled hemp seeds, pumpkin seeds, and berries…the only thing these superfood muffins don’t have is gluten. Consider these subtly sweet, yet nutrient-dense, muffins from Little Rusted Ladle your favorite cake’s badass, super-buff big brother.

13. Flourless Applesauce Spice Cake

Via Chelsea’s Messy Apron: Flourless Applesauce Spice Cake    

14. Apple Crisp

There’s nothing like a snack of apple crisp and warm, spiced tea. If you’re gluten-free and haven’t gotten into crisps and crumbles yet, then it’s time to get started. This snack from Cookie + Kate combines healthy fruit and whole grains to make a treat that’s way too wholesome to label “dessert.”

Chewy Cookies

15. fruit & nut cookies.

Turn some of your favorite healthy snacks —fruits and nuts—into a gluten-free cookie that makes a perfect healthy snack. Beaming Baker makes these wholesome treats using oats, dried cranberries, almonds, and peanut butter.

Via Beaming Baker: Fruit & Nut Cookies

16. Fruit Drops

We love gluten-free baking that incorporates original flour blends. These fruity cookies feature a mix of rice and tapioca flours to achieve a fabulously chewy texture that could make gluten jealous. We would expect no less from the cook behind the Art of Gluten-Free Baking .

17. Almond Flour Cookies with Monk Fruit

These tasty snacking cookies from Good-For-You Gluten-Free get their sweetness from monk fruit instead of cane sugar.

18. Hazelnut Protein Cookies

Anytime we get the chance to get a healthy dose of protein from a cookie, we’re on board! Plus, these hazelnut cookies are exceptionally delicious. (You should definitely try them if you’re a sucker for Nutella!) A big thanks to Cotter Crunch for making healthy gluten-free snacking incredibly delicious.

Via Cotter Crunch: Hazelnut Protein Cookies

19. Taos Mountain Energy Bar

The bar is the new cookie, don’t you think? Every gluten-free flavor of Taos Mountain Energy Bar has all the sweetness you want in a cookie. Plus, each one is packed with lots of good things, such as nuts, grains, and seeds.

20. Sunny Fruit Turkish Figs

We love the sweet, dense, and indulgent flavor of naturally gluten-free dried figs . Their tender texture will satisfy any craving for a chewy cookie, plus they’re perfect for feel-good snacking day or night.

21. Nature’s Bakery Gluten-Free Fig Bars

One taste of these delectable fig bars will make you forget your favorite chewy cookies. Perfect for snacking, these bars don’t just make a better-for-you substitute for chewy cookies—they’re a forever replacement made from wholesome ingredients.

22. Gluten-Free Superfood Breakfast Cookies

Butter and sugar are nice and all, but why eat cookies with those ingredients when you can eat cookies with superfoods instead? Wife Mama Foodie uses flax seeds, chia seeds, cranberries, and oat flour to make dense cookies you won’t be ashamed to eat.

Via Wife Mama Foodie: Gluten-free Superfood Breakfast Cookies

23. Spinach Oat Cookies

Spinach in a cookie? We’re sold! The only other ingredients in these chewy, nutritious cookies from Nutrition Steps are oats, banana, and vanilla.

Crispy Crackers

24. gluten-free crackers.

You can make these crispy crackers in one bowl! Who said gluten-free baking had to be complicated? Minimalist Baker makes one classy, crispy cracker using flaxseed meal for crunch and rosemary for gourmet flavor.

Via Minimalist Baker: Gluten-free Crackers

25. Garlic Rice Crackers

When you have rice flour and sesame seeds, you do not need wheat to make one delicious, healthy cracker. Just try this recipe from Naturally Loriel .

26. Nut Thins

Nut Thins come in tons of awesome flavors, and the brand has mastered the art of the gluten-free crunch.

27. Sesame Wild Rice Crackers

Snixy Kitchen combines wild rice and white and black sesame seeds to create a gluten-free cracker that’s crispy and satisfying.

Via Snixy Kitchen: Sesame Wild Rice Crackers

28. Mary’s Gone Crackers

Seeds make some wonderfully crispy gluten-free crackers, and Mary’s Gone Crackers has perfected the art of the seed cracker. This brand uses flax seeds and sesame seeds combined with wholesome grains to make crackers that are even better than the real thing.

29. Peeled Snacks Peas Please

Crunchy baked pea snacks make the perfect substitute for crispy crackers. Peas Please Snacks are as crunchy and flavorful as any real cracker, and they’re packed with veggie goodness.

30. Boomchickapop Popcorn

If it’s crunch you’re craving, then you can’t do better than Boomchickapop Popcorn . Their kernels come in a range of satisfying flavors, most of which have less than 100 calories per serving.

31. Absolutely Gluten-Free Everything Flatbread

Absolutely Gluten-Free uses tapioca starch and potato flour to make craveworthy flatbreads that leave behind the gluten, but pack all the flavor of your favorite cracker.

32. Simple Mills Rosemary & Sea Salt Almond Flour Crackers

These gluten-free, paleo-friendly crackers features sunflower seeds, cassava, and organic rosemary. They’re non-GMO Project Verified, and they provide a generous dose of vitamin E. What run-of-the-mill crackers can say that?

33. Biena Sea Salt Chickpea Snacks

Sometimes your cracker craving is more about a salty crunch than the cracker itself. Try Biena Sea Salt Chickpea Snacks to get a crispy, savory snack with 6 grams of protein—and no gluten—per serving.

34. Dang Sticky-Rice Chips

Dang’s naturally gluten-free sticky-rice chips are packed full of flavor that wipes out the memory of any average, bland cracker. When you want something crispy and flavorful, these crunchy rice cake chips have you covered.

35. Jilz Crackers

A perfect crunchy snack, Jilz crackers are gluten-free, vegan, and paleo, and they taste just as good—if not better—than the crispy crackers you’re used to eating.

36. Yehuda Gluten-Free Matzo-Style Squares

Imported from Israel, these crispy, crunchy, and 100% satisfying squares change everything you thought you knew about the basic cracker. They’re perfect alone or with your favorite cracker toppings.

Crispy Bread

37. easy gluten-free bread.

It’s a daunting part of going gluten-free: the prospect of making your own bread. Feed Me Pheobe’s recipe makes it easy and delicious. Don’t be scared. Just dive right in, and before you know it, you’ll be reunited with bread.

Via Feed Me Pheobe’s: Easy Gluten-free Bread

38. Gluten-Free Artisan Bread

If you avoid the bakery section of the grocery store so you don’t break down and spring for a glutinous baguette or boule, then this recipe is for you. Get all the artisan flavor cooked up by your favorite bakery in a gluten-free loaf from Jovial Foods that you can make at home.

39. No-Knead Gluten-Free Bread

No gluten and no kneading? That sounds like a recipe for snacking success. Use this Queen of Delicious recipe to make a nutritious gluten-free loaf of bread.

40. Schär Artisan Baker Multigrain Bread

We’re thinking Schär must have tried every grain combination on the planet to arrive at the gluten-free perfection of their Artisan Baker Multigrain Bread. This loaf is packed with millet, buckwheat, quinoa, sunflower seeds, and flax seeds.

41. Canyon Bakehouse 7-Grain Gluten-Free Bread

Teff, amaranth, quinoa, and agave syrup combine to make one irresistible gluten-free loaf. One taste and you’ll wonder where Canyon Bakehouse has been all your gluten-free life.

42. Quinn Touch of Honey Pretzel Sticks

The sweet and salty crunch of  Quinn’s pretzel sticks will satisfy your cravings for crusty bread. The gluten-free sticks are baked with ancient grains and finished with just a touch of honey.

43. Homemade Rice Cakes

Use gluten-free flour to make a healthy, rice-based cake that you’ll love to eat with any meal that calls for a crusty dinner roll. This Living Sweet Moments recipe makes a perfect sweet or savory cake.

44. Cauliflower Arancini

Starchy cauliflower makes the perfect bread substitute when it’s baked into healthy arancini balls with a little bit of oregano and some cheese. It might be time to invent the arancini-and-cheese platter.

Bring more cauliflower into your life with these tasty bites from Divalicious Recipes .

Via Divalicious Recipes: Cauliflower Aranchini

45. Egyptian Barley Bread

This low-rising bread bakes up like cornbread, and the barley flour gives it a unique, seedy flavor. Drizzle this hearty bread from Genius Kitchen with olive oil and herbs for an exotic gluten-free bread feast.

46. Buckwheat Crepes

Don’t cringe! Buckwheat is not a kind of wheat, and it does not contain gluten. Buckwheat is actually a seed that makes a variety of delicious gluten-free noodles, breads, and crepes.

You can make this Sprouted Routes recipe for crepes faster than any loaf of bread and stuff them with the fillings of your choice, sweet, savory, spicy…anything goes!

Via Sprouted Routes: Buckwheat Crepes

47. Gluten-Free Irish Potato Farls

There are few gluten-free ingredients more versatile and satisfying than the noble potato. Unconventional Baker combines potatoes with white rice flour to make these tasty farls, an Irish starch that’s kind of like a seriously fluffy pancake.

You can flavor your farls pretty much any way you like, and they only take about 40 minutes to make.

48. Gluten-Free Sweet Potato Bread

We’ve made nutrient-dense sweet potatoes into noodles and chips, so of course we weren’t surprised to find out they can make a delicious gluten-free loaf of bread. This recipe featured in From My Bowl   calls for sweet spices, but you can try out some savory ones, too.

Via From My Bowl: Gluten-free Sweet Potato Bread

49. Mushroom Kale and Buckwheat Muffins

Buckwheat doesn’t just make a mean crepe—it also produces a hearty muffin that will keep you full and energized for hours. To make these muffins, Nirvana Cakery adds mushrooms and kale to buckwheat to make savory muffins that make the perfect snack, especially if you’re avoiding sugary treats.

Via Nirvana Cakery: Mushroom Kale and Buckwheat Muffins

50. Garlicky Quinoa Cakes

Packed with quinoa, peppers, zucchini, and potatoes, these gluten-free cakes from Holy Cow Vegan are more robust than most bread substitutes out there, but they provide the crispy exterior and the soft, starchy interior that makes fresh-baked bread so crave-worthy.

What’s your favorite gluten-free snack? Let us know in the comment section below! And be sure to read our article on what exactly is gluten .

(PS – Don’t miss out on  40% OFF your first Deluxe Box   of delicious & healthy snacks! )

Additional Resources: 

• 121 Easy & Delicious Healthy Snacks For Every Type of Snacker
• 32 Tasty & Healthy Vegan Snacks to Fight Off Cravings
• 31 Guilt-Free Healthy Sweet Snacks That Will Satisfy Your Sweet Tooth
• 23 Incredibly Tasty & Healthy Snacks to Buy Right Now
• 25 Healthy Snacks That Are Perfect For When You’re On The Go
• 35 Healthy Protein Snacks to Keep You Feeling Full & Satisfied
• 30 Field-Tested Healthy Snacks for Kids
• 31 Healthy Low-Carb Snacks to Keep You Full and Energized
• 28 Guilt-Free Healthy Snacks For Diabetics
• 45 Super Easy & Healthy Low-Calorie Snacks
• 33 Healthy Snacks for Adults Who Need to Refuel
• Sweet, Salty, Sour, or Spicy: These 30 Healthy Snack Bars Cover It All
• 37 Healthy Salty Snacks for When You’re Craving Something Savory
• 30 Healthy Packaged Snacks You Can Feel Good About Eating
• 30 Healthy Filling Snacks to Conquer Your Hunger
• 80+ Healthy Crunchy Snacks Made from Fresh Ingredients
• 20+ Healthy Late-Night Snacks You’ll Crave & Love
• Sweet or Savory: Choose Your Healthy Party Snacks
• 20+ Healthy Snacks for Weight Lose That Are Under 200 Calories
• Here’s How to Enjoy Your Favorite Healthy Snacks on Any Diet
• 20+ Healthy Road Trip Snacks for Feel-Good Traveling
• 30+ Healthy Pregnancy Snacks with Essential Nutrients
• 30+ Healthy Fruit Snacks That Will Change the Way You Look at Fruit

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SnackNation is a healthy office snack delivery service that makes healthy snacking fun, life more productive, and workplaces awesome. We provide a monthly, curated selection of healthy snacks from the hottest, most innovative natural food brands in the industry, giving our members a hassle-free experience and delivering joy to their offices.

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