Convenient Plant-Based Travel Food [Dietitian Approved]

Travel doesn’t have to mean throwing nutrition out the window. With a little planning of your plant-based travel food, you can still meet your nutrition needs and get more out of your trip. Whether you’re flying, hitting the road, or exploring the trails, there are plenty of convenient plant-based options that are satisfying, easy to prep or store, and dietitian-approved. In this guide, we’ll cover 8 portable snacks and meal ideas that you can prep ahead, find on the go, or throw together with little to no cooking.

Why Choose Plant-Based Travel Food?

When we travel, we usually don’t eat the same way we do at home. There’s often more processed food, less fiber, and fewer vegetables, which can throw off our digestion and energy levels, ultimately affecting how much we enjoy the trip. But with a little prep ahead of time, bringing some plant-based meals and snacks can help us feel better and even save money while traveling. This doesn’t mean prepping every single meal and snack. Even just adding a few nutrient-dense, higher-fiber options each day can make a big difference, without feeling like we’re missing out on the fun foods that make a trip special.

8 Dietitian-Approved Plant-Based Travel Food Options

Here are some convenient, nutrient-dense options to keep in your bag or cooler:

1. Trail Mix

A Classic, for a reason. Trail mix doesn’t need refrigeration and can be easily carried in a car or backpack.

Store-bought options are great in a pinch, but making your own lets you customize it to better meet your needs.

If you’re buying it pre-made, be mindful of what’s actually in it. A little sweetness is great for energy, especially on a long hike, but keep in mind, some mixes are more like a deconstructed candy bar than a nutritious snack.

When making your own, think of it in three components:

• Nuts or seeds: almonds, walnuts, pumpkin seeds, sunflower seeds
• Dried fruit: dried cherries, raisins, apricots, dates, cranberries, prunes
• Something sweet: a sprinkle of dark chocolate chips or a bit of granola

Trail mix is packed with healthy fats, some fiber, and protein to help keep you full and energized.

2. Roasted Bean Snacks

Crunchy, savory, and packed with protein and fiber. These are great alternatives to chips that can also help you feel fuller for longer.

While homemade is an option, to ensure shelf stability, it’s often safer to go with store-bought for this one. You’ll find them in a variety of flavors and made from beans like chickpeas, edamame, and fava or broad beans.

3. Veggies with Hummus

Mini sweet peppers, celery, mini cucumbers, and baby carrots (or carrot chips) all hold up well in a cooler and can easily be paired with hummus.

Switch up your veggies or hummus for different flavor combos, and if you’re feeling spicy, you can even go for some guacamole. Just keep in mind that guacamole will start to oxidize and brown after it’s opened or prepared.

4. Overnight Oats

Although a glass jar with overnight oats might contain too much liquid for a flight, it’s still a quick and easy breakfast or snack for the road.

This is a great option not only for the day you hit the road but also for multi-day trips. Easy prep on any day of the trip for the next day or two’s breakfasts. Plus, it doesn’t require any cooking or a camp stove.

The night before you’re ready to enjoy, combine oats, chia or ground flax, plant-based milk, fruit, and a protein powder or high-protein plant-based yogurt (or Greek yogurt). Store it in a cooler until you’re ready to enjoy.

Check out these 3 High Protein Plant Based Yogurt Alternatives [Dietitian Tested].

5. Nut or Seed Butters

Peanut butter, almond butter, or sunflower butter (if you’ve got food allergies to consider) are all great options. Squeeze packs are perfect for pairing with apples, rice cakes, or whole-grain crackers while hiking. PB&J or sunflower butter and jelly make for a quick and easy roadside lunch.

6. Whole Fruit

They come in an edible or disposable peel, help us meet our nutrient needs, and don’t require refrigeration on a hike. Bananas, apples, oranges, plums, peaches, cherries, and mandarins are my go-to. You can even find some of them at certain gas stations and airport snack shops in case you forget them at home.

7. Noodle or Grain Salad Jars

Layer some cooked noodles, like soba, rice, or penne pasta, with beans, cherry tomatoes, cucumbers, pickled vegetables, and an herb vinaigrette. The flavor combinations for this one are easily customizable, giving you a variety of on-the-go options.

8. Chia Pudding

If you’re like me, you love a little sweet treat on the road. This is another sit-overnight option for a sweet snack that offers additional nutritional benefits.

Chia seed pudding can be made with plant-based milk, chia seeds, and your favorite fruits, spices, and flavorings. It’s naturally high in omega-3s and fiber, but you can boost the protein content with a higher-protein plant-based milk or a scoop of protein powder.

For more about plant-based omega-3s check out: Plant-Based Omega-3 vs Fish Oil: A Dietitian’s Review

Other Ways to Support Digestion

Aside from getting fiber from fruits, veggies, and whole grains during your trip, there are a few other things you can do to support digestion. Make sure to:

• Stay hydrated with low-sugar beverages.
• If you’re hiking in hot weather, consider rehydration beverages.
• Get up and move when it’s safe to do so, or take breaks at rest stops.
• Try to get a reasonable amount of sleep.
• Leading up to your trip, make sure you’re getting enough fiber and fluids.

What to Look for at Airports and Gas Stations

Many travel stops now offer healthier plant-based options. Look for:

• Fresh fruit cups
• Hummus and pretzel packs
• Salads with beans or tofu
• Bean snacks
• Trail mix

Final Thoughts

The key to having convenient plant-based travel food on your trip is planning ahead and knowing what to look for while you’re on the go. These options don’t need to make up every meal, but incorporating them into a few meals and snacks a day can help you get more out of your trip. So, have fun and safe travels!

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