11 On-The-Go Snack Ideas That Are Way Better Than Gas Station Food

These snack options will make your body a lot happier than greasy roadside burgers or packaged pastries. (Photo: Getty Images/Yahoo Health)

When you’re traveling, eating options tend to fall into one of two categories: Fast food at the closest highway stop or in your airport terminal, or whatever you remembered to pack with you.

And when you’re looking at hours on end of sitting — whether in your car, or on your cross-country flight — we’re guessing soggy chicken tenders, greasy chips, and sickly sweet packaged pastries are the last things you want sitting in your stomach. But what should you eat, then, that won’t leave you feeling bloated and gross — but will still keep on your trip?

The key is to go for the protein and nix the sugar, says Trishna Joshi, RD, lead nutritionist of the healthy meal delivery service The Fresh Diet. “Remember that protein helps to satisfy your appetite while sweets tend to make you hungrier,” Joshi tells Yahoo Health. And steer clear of refined carbs. “Muffins, bagels and scones can cause water retention and leave you feeling sluggish,” nutritionist Jessica Marcus, MS, RD, tells Yahoo Health.

Need some pointers? Here, 11 travel-friendly snacks that will fill you up without spoiling on the go.

On-The-Go Oatmeal Cups: 190 calories per cup, 7 grams of protein, 8 grams of fiber

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(Photo: Istock)

Most airports and gas stations offer grab-and-go oatmeal cups that just need a splash of hot water. “Oatmeal’s protein and fiber keep you fuller longer and won’t spike your blood sugar,” explains Marcus. Although harder to find, the plain variety has less sugar than those that are flavored.

Turkey Jerky: 60 calories for 1 ounce, 6 grams of protein

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(Photo: Getty Images/James and James)

“When you need something salty, jerky is a great protein source that can tame a growling tummy,” says Marcus. Turkey jerky tends to be healthier than beef — just look for one that’s nitrate-free.

Related: 10 Ways To Get Protein Without Eating Meat

Whole-Fruit And Nut Bars: 190 calories per bar, 6 grams of protein, 3 grams of fiber

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(Photo: Stocksy/Jeff Wasserman)

“Snack bars are ideal for travel because they pack tons of nutrients in a portable, durable package,” Julieanna Hever, RD, author of The Vegiterranean Diet, tells Yahoo Health. Just avoid those that look like candy bars and opt for those made from whole fruit, nuts, and grains with short ingredient lists that you can actually pronounce.

Frozen Grapes: 60 to 70 calories per cup

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(Photo: Getty Images/Cultura RM)

Frozen grapes can be refreshing on the road and taste good even as they thaw out. “Because they’re frozen, they satisfy cravings more than fresh grapes do,” explains Joshi. Plus, their high water content hydrates and helps counteract the impact of dry, airplane air.

Hard-Boiled Eggs: 70 calories for one large egg, 6 grams of protein

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(Photo: Istock)

Eggs are an excellent source of protein and their petite size makes them easy to carry. (Just bring a bag for the shell!) “Many convenience and airport stores now offer them packaged in the refrigerator section,” says Marcus.

Sliced Apples: 80 to 100 calories for one medium apple, 5 grams of fiber

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(Photo: Getty Images)

Squeeze fresh lemon juice onto slices to prevent browning and slip into a plastic bag. “An apple’s fiber keeps you full, and the natural sugar satisfies a sweet craving while hydrating you,” says Marcus.

Related: 13 Tasty Snack Pairings Under 250 Calories

On-The-Go Crudite And Guacamole: 115 to 150 calories for one cup veggies and one mini guacamole cup, 6 grams of fiber, 7 grams of healthy fat

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(Photo: Getty images/Stockfood Creative)

Cut-up veggies like bell peppers and carrots are easy to transport and provide a satisfying crunch (so you can skip the chips). And guacamole provides filling healthy fat and fiber.

Pistachios: 160 calories for 50 nuts, 5 grams of protein, 2 grams of fiber

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(Photo: Getty Images/SR77)

Pistachios in the shell are a great fiber- and protein-packed snack. “Plus, if you’re not driving, cracking the shells will help you eat more slowly and give you something to do on long, boring stretches,” says Marcus.

String Cheese: 80 calories, 7 grams of protein

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(Photo: Getty Images/Crystal Cartier)

Cheese is a great source of protein. “Paired with some fiber-rich fruit, it helps curb the rise in blood sugar, keeping your energy steady and your hunger at bay,” says Marcus.

Greek Yogurt: 170 calories per container, 23 grams of protein

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(Photo: Getty Images/Steve Outram)

Greek yogurt won’t make it through security, but is available at most airport and convenience stores. Plus, it won’t annoy your seat mates with offensive smells. Opt for plain and mix in your own nuts, dried fruit, or cereal.

Nut-Fruit Mixes: 200 calories in 1.4 ounces, 5 grams of protein, 3 grams of fiber

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Trail mixes that contain yogurt or chocolate-covered candy can be loaded with sugar, so opt for those that are just fruit and nuts. Also, look for those that are individually portioned since this is one snack that’s way too easy to overeat. 

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