When traveling, it can be hard to find snacks that are nutritious, low in sodium, balanced in macronutrients, and shelf-stable. Below are several great options that fit these criteria, each containing 15g or less of carbs, 4-8g of protein, and under 5g of total fat.
Build Your Own Snack Pairing
Build your own balanced snack from a few handfuls of different shelf-stable snacks. Get 1 choice from protein, 1 choice from carb, and 1 choice from veggie to make a perfect snack on the run (or several days afterward as you find the snacks floating around in your bag.
Proteins: These options are high in protein but low in carbs, making them ideal to pair with a carb source.
- Pumpkin seeds (unsalted)
- Unsalted almond butter packets
- Low-sodium turkey jerky
- Hummus packets
- 1/4 cup low-sodium nut and seed mix
Carbs: These snacks provide carbohydrates but need a protein source for balance.
- Single-serving plain air-popped popcorn
- Whole-grain, low-sodium crackers (low-sodium Triscuits, Akmak crackers, or Melba toasts are great!)
- Unsweetened applesauce cup
- Plain rice cakes
- 1/4 cup dried fruit
Low-Calorie Veggies (Pair with Anything): These low-calorie, nutrient-rich options can be paired with any protein and carb.
- Seaweed snacks
- Baby carrots (stable for 1-2 days unrefrigerated)
- Celery sticks (stable for 1-2 days unrefrigerated)
Here are Some Perfectly Balanced Snack Examples!
Here are 10 examples of perfectly paired snacks! These snacks provide a good mix of carbohydrates and protein for sustained energy:
1. Roasted chickpeas + baby carrots
2. Protein bars (low-sodium, whole-food ingredients) + dried seaweed snacks
3. Whole-grain crackers with hummus packet + celery sticks
4. 1/4 cup low-sodium nut and seed mix + 1/4 cup unsweetened dried fruit + baby carrots
5. Plain rice cake with almond butter + celery sticks
6. Dry-roasted unsalted soybeans + dried seaweed snacks
7. Dry-roasted or freeze-dried peas + baby carrots
8. Plain rice cake with hummus + celery sticks
9. Whole-grain crackers + tuna packets (low-sodium, water-packed) + mayo packet + mustard packet (you can buy complete tuna snack-to-go kit on Amazon) + celery sticks
10. Unsweetened applesauce with 1 tsp chia seeds + baby carrots
These snacks make it easy to stay energized and satisfied while traveling, without relying on high-sodium, high-fat processed foods. Choose wisely, and enjoy a nutritious trip!