good road trip snacks for pregnancy

Healthy Road Trip Snacks for Pregnant Women: Your Ultimate Guide to Snacking Without Compromise

• December 5, 2023
• Sustenance / Snack

Planning a road trip while pregnant can seem daunting.

Between morning sickness, food cravings, and fatigue, the thought of sitting in a car for hours on end probably doesn’t sound appealing.

However, with a bit of preparation and planning, road-tripping during pregnancy can be safe, comfortable, and enjoyable.

The key is packing plenty of snacks to keep your energy up, prevent headaches, assuage any nausea, and satisfy those pregnancy cravings when they strike.

But finding healthy snacks that are also easy to pack and transport can be tricky.

Have no fear – this ultimate guide covers everything you need to know about choosing the best snacks for pregnancy road trips.

Understanding Nutritional Needs During Pregnancy

When you’re eating for two, getting adequate nutrition is crucial.

According to the Centers for Disease Control and Prevention (CDC) , pregnant women have increased calorie needs, as well as higher recommendations for essential nutrients like folic acid, iron, calcium, and omega-3 fatty acids.

Snacking between meals helps meet these enhanced nutritional demands that support your baby’s growth and development.

The Academy of Nutrition and Dietetics emphasizes the importance of incorporating snacks like fresh fruits and vegetables, nuts and seeds, whole grain crackers, and yogurt.

These provide nutrients like fiber to prevent constipation, lean protein to maintain energy levels, and vitamins and minerals to nourish you and your baby.

Consulting with your doctor or a registered dietitian can help personalize snack choices to your individual dietary needs. They may recommend supplements or suggest snacks targeted to the symptoms you’re experiencing.

Navigating Common Pregnancy Discomforts With Snacks

Between nausea, heartburn, fatigue, and other pregnancy woes, discomfort is common during those 9 months.

Luckily, strategic snacking can help minimize issues and get you back on track.

Keeping Nausea at Bay

During the first trimester especially, nausea and vomiting affect up to 90% of moms-to-be, says the American Pregnancy Association .

While the exact cause is unknown, keeping something in your stomach can alleviate queasiness.

Easy-to-digest carbohydrates like pretzels , rice cakes , or crackers are ideal first-trimester snacks.

Cold foods also seem to help, so popsicles, frozen grapes, or melon can do the trick too.

Taming Heartburn Triggers

Later in pregnancy, around 40% of women deal with heartburn caused by relaxing stomach muscles, says Dr. Sarah Levy , OB-GYN.

Unfortunately, many go-to snacks are heartburn instigators.

Skip the acidic fruits, chocolate, coffee, and fried foods.

Choose safer options like yogurt, low-fat cheese, nuts , seeds, hard-boiled eggs , or avocado instead.

Staying hydrated by sipping water between snacks also helps minimize symptoms.

Combating Car Sickness

Being a passenger while pregnant can trigger nausea and vomiting due to shifting hormones, explains pediatrician Dr. Jessica Madden .

If you’re prone to car sickness, snack on plain crackers or pretzels before and during the drive.

Having a portable airsickness bag on hand provides relief too.

Ginger candy , lemon drops, or peppermint can also curb queasiness.

Trimester-Tailored Snacking for Road Trips

Your snack cravings and tastes change as pregnancy progresses. Understanding trimester differences helps you choose snacks that satisfy you.

First Trimester Snacks

Surviving first-trimester exhaustion and nausea makes finding snacks you can stomach a top priority.

Stick with bland carbs that won’t trigger sickness like crackers, pretzels , toast, or cereal.

Add a Protein pick-me-up by pairing with peanut butter , nuts, seeds, or hard-boiled eggs .

Staying hydrated is also crucial, so drink water or diluted fruit juice between snacks.

Second Trimester Snacks

As nausea subsides, second-trimester snack options expand with cravings kicking in too.

Take advantage by working in nutritious choices like Greek yogurt topped with berries, vegetables dipped in hummus or guacamole, trail mix with nuts and dried fruit, or apple slices with nut butter .

Go ahead and enjoy a small serving of whatever sounds good within moderation – just don’t overdo the sugar and salt.

Third Trimester Snacks

During the home stretch, heartburn returns, and you’ve got a baby pressing on your stomach.

Choose lighter snacks more easily tolerated and digested.

Try Greek yogurt, cottage cheese, oatmeal , bananas, melon, boiled eggs, rice cakes , or a smoothie made with almond milk and protein powder.

Keeping snacks easily accessible is key too as your mobility decreases.

Experiment to find what specific snacks appeal most by trimester while focusing on nutrition.

Just steer clear of common pregnancy food no-nos like unpasteurized dairy, raw eggs and fish, deli meat, raw sprouts, and juice or cider unpasteurized.

Healthy Homemade Snack Delights: Nutrient-Packed Indulgences for Pregnant Women

Rather than relying solely on prepackaged snacks, consider making some yourself. Homemade options allow controlling ingredients for customization to your diet and restrictions.

Portability does require some additional planning for transport and storage, but with the right recipes, it’s easy to make satisfying snacks for pregnancy road trips.

Here are 6 of my favorite homemade snacks perfectly suited for a road trip while pregnant.

No-Bake Gluten-Free Energy Bites

These no-bake bites are the perfect portable snack to deliver an energy boost on the go. They come together fast thanks to just 7 ingredients.

Being both gluten-free and dairy-free, they can also be easily adapted to work for a vegan diet or any other diet! Their perfectly portable bite-size makes them ideal road trip snacks.

Ingredients

• 1 cup old-fashioned oats
• 1⁄2 cup almond butter
• 1⁄2 cup dark chocolate chips
• 1⁄3 cup honey
• 2 tbsp chia seeds
• 1 tsp vanilla extract
• 1⁄4 tsp sea salt

Instructions

• Add all ingredients to a medium bowl and stir until thoroughly mixed. The mixture should pull together when pressed.
• Using a small cookie scoop or spoon, form the mixture into 1” balls and place on a parchment-lined baking sheet.
• Refrigerate until firm, about 30 minutes. Store refrigerated in an airtight container for up to 1 week.

Nutrition per ball: 90 calories, 5g fat, 6g carbs, 2g protein, 2g fiber, 45mg calcium

Pregnancy-Friendly Trail Mix

Make your own crave-worthy trail mix with just the ingredients you love! Control the salt as well as customize it to your taste and dietary preferences.

Start with a combo of nuts like almonds, walnuts, and pecans which have protein, healthy fats, and minerals like iron, zinc, magnesium, and calcium.

Add omega-3-rich seeds like pumpkin, sunflower, or flax seeds too. Dried fruit choices are endless – try mango, cherries, apricots, cranberries, or apples.

Top it off with just a touch of antioxidant-rich dark chocolate and you’ve got the perfect snack for the road.

Here’s one easy recipe for you to try right now:

• 1 cup raw almonds
• 1⁄2 cup pecans
• 1 cup raw pumpkin seeds
• 1 cup dark chocolate chips
• 1⁄2 cup unsweetened dried cherries
• 1⁄2 cup unsweetened dried mango
• Mix all ingredients together in a medium bowl. Adjust amounts of each ingredient to taste preferences.
• Store trail mix in an airtight container, away from heat and moisture. Will keep it fresh for up to 3 weeks.

Nutrition per 1⁄4 cup: 220 calories, 16g fat, 16g carbs, 5g protein, 4g fiber, 100mg calcium

Nourishing Yogurt Parfaits

Layered yogurt parfaits make an easy, on-the-go energizing snack or light meal any time of day! It provides you with protein from dairy, fiber from fruit and nuts, or granola.

Using plain Greek yogurt gives you a neutral palette to customize. Top with fresh or frozen antioxidant-rich berries like raspberries, blueberries, or strawberries. Sprinkle with a hearty, low-sugar granola or chopped nuts for some crunch.

You’ve got endless combinations for a snack that’s as nutritious as it is delicious. The sealed containers keep parfaits contained mess-free too.

For now, you can start with this easy recipe:

• 1 cup plain Greek yogurt
• 1 cup mixed berries, fresh or thawed
• 2 tbsp chopped walnuts
• 1 tbsp honey
• 1⁄4 cup granola
• In two separate small containers with lids, layer 1⁄2 cup yogurt, 1⁄2 cup berries, 1 tbsp walnuts, then 1⁄2 tbsp honey and 2 tbsp granola.
• Seal and refrigerate overnight or for up to 2 days. The compostable containers make these perfect for portable snacking!

Nutrition per parfait: 250 calories, 9g fat, 29g carbs, 13g protein, 4g fiber, 200mg calcium

Whole Grain Banana Nut Muffins

Muffins spell convenience for snacking on the go.

Swap out all-purpose flour for a whole grain like spelt or buckwheat and add mashed banana for natural sweetness and moisture. Mix in walnuts or pecans for some crunch along with nutrition. Boost with ground flaxseed for an omega-3 punch too.

Bake up a batch before your trip and they’ll last 3-4 days stored properly. Easy, nutritious, and delicious!

Here’s one such easy recipe to make a batch of healthy muffins for grab-and-go snacking on your next pregnancy road trip!

• 2 very ripe bananas, mashed
• 1 cup spelt flour
• 1 cup rolled oats
• 1 tsp baking powder
• 1⁄2 cup chopped walnuts
• 1⁄4 cup maple syrup
• 1⁄4 cup olive oil
• Preheat oven to 375°F. Line 12 cups of a muffin tin with liners or grease.
• Whisk together dry ingredients in a large bowl. In another bowl, whisk wet ingredients until combined.
• Gently mix wet ingredients into dry, being careful not to overmix. Divide batter evenly into prepared muffin cups.
• Bake for 18-22 minutes until a toothpick inserted comes out clean. Allow to cool before storing.

Nutrition per muffin: 180 calories, 9g fat, 21g carbs, 4g protein, 4g fiber, 40mg calcium

Veggies & Homemade Dips

Munching on fresh veggies quashes snack attacks and gives you important pregnancy nutrients like vitamin C, folate, and fiber.

Offering dips adds flavor and makes them even more tasty. Whip up cottage cheese dip, hummus, bean dip, or a quick yogurt ranch mix.

Pair with crunchy, refreshing picks like snap peas, mini peppers, carrots, jicama, cucumbers and celery.

It’s easy to pack an assortment for the journey.

Here’s a recipe for you to dip your way through a snack attack with this fresh and tasty veggie combo!

• 1 tbsp lemon juice
• 1 tbsp dried dill
• 1 garlic clove , minced
• 1 tsp onion powder
• 1⁄2 tsp salt
• Assorted veggie sticks like carrots, celery, peppers, etc.
• Whisk yogurt, lemon juice, and seasonings together in a small bowl.
• Serve as a dip alongside chilled raw vegetable sticks.
• Store leftovers covered in the refrigerator for 2-3 days.

Nutrition per 2 tbsp: 25 calories, 0g fat, 2g carbs, 2g protein, 3g fiber, 100mg calcium

Protein-Packed Roasted Chickpeas

Chickpeas pack a nutritional punch with fiber, folate, iron, and protein. Roast them in the oven with olive oil and spices for a crunchy, crave-able snack that’s perfect for the car.

Try cayenne, paprika, garlic powder, or cumin to liven things up. Or go sweet with cinnamon and brown sugar. Either way, they’re tasty and super portable.

Store in reusable containers or bags .

Just beware of potentially gassy side effects!

Here’s one easy recipe for you to whip up a batch of crispy roasted chickpeas for a satisfying crunch on the go!

• 15 oz canned chickpeas , rinsed and dried
• 1 tbsp olive oil
• 1 tsp chili powder
• 1 tsp cumin
• 1⁄2 tsp garlic powder
• Preheat oven to 400°F. Line a baking sheet with parchment paper.
• Toss chickpeas with oil and spices in a medium bowl until fully coated. Spread in a single layer on a sheet.
• Roast for 35-40 minutes, shaking pan halfway through, until browned and crispy.
• Let cool completely before packing in a reusable container. Will keep it for up to 1 week.

Nutrition per 1⁄4 cup: 110 calories, 3g fat, 15g carbs, 4g protein, 4g fiber, 50mg calcium

With a little effort, homemade snacks let you control ingredients, skip additives, and personalize to your pregnancy needs. Get the whole family involved to make it more fun!

Embracing Mindful Snacking

When your mind and body need nourishment, snacking guilt has no place. Instead bringing mindfulness to snacking creates a positive experience.

Stay connected to your hunger signals and notice if a craving is emotional or physical. Pause to appreciate flavors and textures.

Minimize distractions to become more attuned to the baby’s movements after eating. Snacking with the intention ultimately nourishes you both.

Healthy Road Trip Snacks for Pregnant Women with Diverse Needs and Dietary Restrictions

When you’re pregnant, it seems everyone has an opinion on what you should and shouldn’t be eating.

If you have food allergies, or intolerances, or are maintaining a special diet like vegan or gluten-free, finding suitable snacks can be even more challenging.

The good news is with a bit of adaptation, healthy snacking is possible for all types of diets on the road.

Vegan Road Trip Snacks for Pregnancy

Sticking to a vegan diet while pregnant simply means avoiding animal products like meat, eggs, and dairy. Getting sufficient protein, iron, calcium, and omega-3s does require some extra attention.

Luckily, there are still plenty of plant-based snacks perfectly suited for road trips. Stock up on these satisfying picks:

• Fresh or roasted veggies paired with hummus, guacamole, or nut butter
• Trail mix with nuts, seeds, and dried fruit
• Apple or banana slices with almond or peanut butter
• Smoothies made with plant-based milk and protein powder
• Overnight oats with chia seeds , walnuts, and berries
• Popcorn sprinkled with nutritional yeast
• Plant-based protein bars and granola bars
• Sliced tofu or tempeh

Focusing on incorporating plenty of beans, lentils, nuts, seeds, whole grains, and produce into road trip snacks helps vegan mamas stay nourished.

• Healthy Vegan Road Trip Snacks: The Ultimate Guide to Elevate Your Delicious and Sustainable Travel
• Best Vegan Road Trip Snacks: The Ultimate Guide for a Delicious and Nutritious Journey

Gluten-free Road Trip Snacks for Pregnancy

When you’re avoiding gluten found in wheat, barley, and rye while pregnant, sticking to natural whole foods is your best bet for travel snacks.

Check labels to confirm that packaged snacks are also certified gluten-free. Here are some easy gluten-free snacks for the road:

• Vegetables and guacamole with gluten-free crackers
• Cheese slices or Greek yogurt
• Popcorn or roasted chickpeas
• Smoothies made with gluten-free milk and fruits/greens
• Apples or bananas with nut butter
• Hard-boiled eggs
• Gluten-free granola bars , nut bars, and fruit snacks

Following a gluten-free diet does make finding convenient snacks more challenging. But loading up your cooler and snack bag ahead helps you stick to it successfully on the go.

RELATED: Healthy Gluten-Free Road Trip Snacks: The Ultimate Guide to Your Delicious and Nutritious Travel Provisions

Dairy-free Road Trip Snacks for Pregnancy

If dairy disagrees with you during pregnancy, look for milk substitutes like almond, oat, coconut, hemp, or pea milk. Check labels since milk proteins still sneak into many packaged snacks. These dairy-free options won’t leave you missing out:

• Smoothies made with your preferred non-dairy milk
• Sliced fruit with lime juice and chili pepper seasoning
• Guacamole or hummus with sliced raw veggies
• Apple or celery sticks with nut butter
• Plant-based yogurt made from coconut or soy
• Popcorn lightly sprinkled with olive oil and sea salt

With so many plant-based milk and yogurt options available today, sticking to a dairy-free diet for pregnancy is very doable.

Soy-free Road Trip Snacks for Pregnancy

For those avoiding soy due to food sensitivities, allergies, or other concerns, beware of packaged snacks, meat alternatives, canned soups, and bottled dressings containing soy protein or soybean oil.

Check labels diligently. Choose from these soy-free snacks instead:

• Vegetables or rice crackers with hummus or bean dip
• Cheese slices or dairy-based yogurt
• Hard-boiled eggs sliced over greens
• Cookies or granola bars made with alternative flours and oils
• Fresh fruits like berries, melon, mango, and pineapple
• Trail mix soy-free with nuts, seeds, and dried fruit

While eliminating soy does remove some convenient high-protein snack options, with planning you can still eat well on the road.

Store-bought snacks for pregnancy road trips

Despite best intentions, preparing everything from scratch isn’t always feasible when prepping for travel while pregnant and needing quick snacks at the ready.

Turn to store-bought snacks you can easily toss in your bag while still getting nutrition. Here are some healthy packaged picks for the car:

• Low-sugar yogurt and cottage cheese
• String cheese or laughing cow cheese wedges
• KIND fruit bars
• Nature’s Bakery fig or apple bars
• Mary’s Gone Crackers
• Hail Merry tarts

Check out your local Whole Foods, Sprouts, Trader Joe’s, or online at Thrive Market for pre-vetted natural snacks free of artificial and questionable ingredients. Convenience without compromise!

The bottom line is nourishment for you and your baby remains the priority when choosing pregnancy snacks, no matter your dietary needs. With extra attention and planning, healthy snacking is achievable on the road for all kinds of diets!

Essential Packing and Storing Tips for Road Trip Snack Success

Prepping snacks before a road trip reduces headaches down the road – literally! Follow these tips for smooth snacking from start to finish:

• Pack an insulated cooler bag with ice packs for perishables and items needing refrigeration.
• Bring reusable containers in varied sizes to corral different snacks.
• Keep utensils, wet wipes, and napkins handy for easy eating access.
• Sort snacks into separate containers for each passenger to easily grab their preference.
• Plan for extras in case pregnancy cravings strike or delays occur en route.

Following sound food safety practices minimizes risk while keeping snacks fresh and appealing. That includes washing produce, avoiding cross-contamination, and packing cold items with ice packs not just loose ice.

Some road trip snack essentials to have on hand include:

• Fresh fruits and chopped raw veggies
• Yogurt, cheese and hummus
• whole grain crackers , granola bars , and pretzels
• Nut butter sandwiches or lettuce wraps
• Boiled eggs
• Milk or nut-based smoothies

Final Verdict on Healthy Road Trip Snacks for Pregnant Women

Healthy snacking is paramount for pregnant mamas at home or on a road trip.

Proper nourishment benefits you and your baby with the nutrients needed for maintaining energy levels, curbing discomforts, and supporting your little one’s growth and development.

Planning ahead and packing nutrient-dense snacks makes travel smoother while keeping your hunger satisfied.

This guide outlined tips for choosing snacks that align with shifting needs across trimesters, minimizing pregnancy discomforts, and accommodating diverse diets and restrictions.

Whether opting for the convenience of store-bought options or taking time for homemade creations, snacking intentionally is achievable on the move.

As you look ahead to your own pregnancy road trip, use the recommendations here to make your planning less stressful.

Pack snacks you enjoy plus a few extras to be prepared for cravings or delays. Stay nourished and comfortable so you can embrace the journey and create special memories even with your growing bump!

For more road trip tips tailored to expecting moms, check out these helpful resources:

• What to Expect’s guide to road trips while pregnant
• Parents magazine suggestions for travel snacks when pregnant

Wishing you safe and happy travels ahead! Let me know if you have any other questions.

FAQs: Snacking For Pregnancy Road Trips

Still have lingering questions about finding snacks to suit your pregnancy needs on the road? Here are answers to some frequently asked questions.

What are the healthiest road trip snacks when pregnant?

Focus on snacks that offer nutrition to nourish you and your baby, like fresh fruits and vegetables, yogurt, nuts, seeds, whole grain crackers , and nut butter. Hydrating choices like water and milk are smart too.

What snacks help with pregnancy nausea in the car?

Plain crackers, pretzels , popcorn, popsicles, frozen grapes, and cold fruit help settle an upset stomach. Ginger chews, lemon drops, and mint can also curb car sickness.

How do I choose snacks if I have pregnancy food cravings?

Go ahead and indulge cravings in moderation by working nutritious choices into the mix. Just be sure to avoid risky foods. When chocolate or sweets tempt you, try having fresh fruit with a touch of dark chocolate chips.

How should I pack snacks to stay safe for eating?

Use an insulated cooler with ice packs to keep perishable foods chilled. Wash fruits and vegetables ahead if possible. Bring utensils, small plates, and napkins for clean eating. Reusable containers help avoid spills.

What snacks provide the protein needed during pregnancy?

Great protein-rich snack options include Greek yogurt , cottage cheese, hard-boiled eggs, edamame, nuts, seeds, nut butter sandwiches, protein bars, and smoothies made with protein powder , milk, or yogurt.

Varun Kwatra

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12 Healthy Snack Ideas During Pregnancy

Preparing healthy snacks during pregnancy can help ensure you're getting optimal nutrition and supporting your baby's growth and development.

As your body grows and adjusts, you may experience appetite changes. Food cravings , as well as aversions, are extremely common in pregnancy —and so is fatigue . Because you're tired, stocking your pantry with ingredients to prepare easy-to-make, healthful snacks is essential.

In the first trimester, you may find that you can only eat small portions at a time due to morning sickness, increasing your need for snacks. By the second and third trimester, energy needs increase and healthy snacks can help ensure you're getting adequate nutrition.

Verywell / Jessica Olah

This article will provide you with tips for healthy pregnancy snacks, as well as offering 12 healthy snack ideas for pregnancy to keep you and your developing baby safe, nourished, and happy.

What to Eat During Pregnancy

To optimize maternal health and support fetal growth and development, it's important to eat a well-balanced diet that contains foods from all food groups. This can include fruits and vegetables, whole grains, high-quality protein, and dairy products. It's also important to wash fruits and vegetables before consuming them to reduce the chance of ingesting "bad" bacteria.

If you experience morning sickness, you can try replacing large meals with healthy snacks every one to two hours and drinking plenty of fluids to help reduce nausea.

12 Healthy Snack Ideas

During pregnancy, it's always good to have snacks on hand. These healthy snacks are satisfying and packed with nutrients to keep you and your baby nourished.

Carrots and Hummus

Jamie Grill / Getty Images

Serving: 6-8 baby carrots and 1/4 cup hummus Calories: 176

Not only are raw veggies like carrots and bell peppers crunchy and delicious, but they're also much lower in fat and sodium than traditional chips. Pair them with hummus for a tasty, nutrient-rich snack.

Yogurt and Fruit Parfait

kirin_photo / Getty Images

Serving: 1/2 cup whole-milk Greek yogurt, 1/4 cup berries, 2 tablespoons nuts or granola Calories: 225

Yogurt is rich in protein and calcium . It's also packed with probiotics to promote a healthy digestive system. Pair with fresh berries for an antioxidant-rich, nutritious snack to help you stay satisfied until your next meal.

A Greek yogurt parfait with fruit packs protein, calcium, magnesium , and vitamin B12 to help your baby grow and develop. The berries also add vitamin C, folate , and manganese .

Rice Cakes With Nut Butter

MSPhotographic / Getty Images

Serving : 2 plain rice cakes and 2 tablespoons almond butter Calories: 242

If you're experiencing a sweet tooth, spread nut butter on a rice cake for a satisfying, midday snack. You can also prepare it with a banana or dark chocolate chips for an extra-sweet treat.

Cottage Cheese With Berries

LauriPatterson / Getty Images

Serving: 1 cup cottage cheese and 1/4 cup berries Calories: 198

With nearly 11 grams of protein per serving, cottage cheese is a nutritious on-the-go snack for pregnancy. It's also a good source of calcium to keep your teeth and bones strong. Pair it with fresh berries for added flavor and nutrients.

Nuts or Trail Mix

Elizaveta Antropova / Getty Images

Serving: 1 ounce (about 23 almonds) Calories: 167

Nuts and seeds are always great to have on hand because they require little preparation. They're also rich in protein, healthy fats , and vitamins and minerals to keep you satisfied when a craving strikes. Almonds and other nuts also pair nicely with string cheese for a filling on-the-go snack.

Food & Wine / Samantha Lande

Serving: 3 cups air-popped popcorn Calories: 100

Popcorn is a whole grain and is high in fiber and can be a healthy snack when it's air-popped and lightly seasoned. However, it's best to skip or limit popcorn that's coated in sugar, such as caramel corn.

Egg on English Muffin

Juanmonino / Getty Images

Serving: 1 English muffin and 1 scrambled egg Calories: 208

During pregnancy, it's crucial to get enough vitamin D to maintain proper levels of calcium. Egg yolks contain a high amount of vitamins D, A, E, and K.

Simply scramble an egg and serve it on a toasted English muffin for a convenient, nutritious breakfast meal. Remember to make sure the yolk is cooked thoroughly to destroy any harmful bacteria.

Serving: 1/2 banana, 1 cup raspberries, 1 cup almond milk, 1 tablespoon nut butter, 1/2 cup ice Calories: 270 calories

Drinking smoothies during your pregnancy can maximize your nutrition and counteract morning sickness. B vitamins , especially vitamin B6 can help with nausea associated with early pregnancy. It can also support the healthy development of your growing baby.

Fill your smoothie full of natural sources of B6 like bananas, spinach, walnuts, and avocados.

Boiled Eggs

Laurie Ambrose / Getty Images

Serving: 1 hard-boiled egg Calories: 78

Eggs are chock-full of healthy fats, vitamins, and minerals necessary to support both you and your baby's nutrient requirements throughout pregnancy. The egg's yolk is a great source of choline, which is essential for your baby's brain development.

Avocado Toast

ArxOnt / Getty Images

Serving: 1 slice whole-wheat toast and 1/4 avocado Calories: 142

Avocados contain large amounts of key nutrients you need during pregnancy, such as folate, healthy fats, and potassium . Pair it with whole-grain toast, and you've got yourself a fiber-filled satisfying snack.

To make, mash the avocado in a bowl and season with salt and pepper to taste. Spread on a slice or two of toasted whole-grain bread.

Apple and Cheese

Serving: 1 apple and 1 ounce cheese Calories: 214 Apples offer filling fiber, as well as vitamins A and C, and potassium. Plus, cheese supplies calcium, protein, and fat for a satisfying snack.

Bananas and Sunbutter

Pridannikov / Getty Images

Serving: 1 banana and 1 tablespoon sunbutter Calories: 200

Bananas are one of the easiest on-the-go pregnancy snacks. They're high in carbohydrates which can help you maintain energy throughout the day when pregnancy fatigue strikes. They are also high in potassium, vitamin B6, and fiber.

Adding sunbutter supplies some protein, healthy fats, and magnesium.

Pregnancy can be a rewarding, exciting journey. At the same time, it can be overwhelming. Growing a baby takes a toll on your body. During pregnancy, your body requires larger amounts of certain nutrients, including folic acid, protein, iodine, iron, and calcium.

In addition, pregnancy causes fatigue, making it difficult to plan and prepare nutritious, healthy meals each day. Focusing on eating healthy and incorporating easy-to-make, simple snacks can help you meet your nutritional needs and support your baby's growth and development.

MyPlate. Pregnancy and Breastfeeding .

MedlinePlus. Morning sickness .

Réhault-Godbert S, Guyot N, Nys Y. The golden egg: nutritional value, bioactivities, and emerging benefits for human health .  Nutrients . 2019;11(3):684. doi:10.3390/nu11030684

American Pregnancy Association. Natural sources of vitamin B during pregnancy .

Korsmo HW, Jiang X, Caudill MA. Choline: exploring the growing science on its benefits for moms and babies .  Nutrients . 2019;11(8):1823. doi:10.3390/nu11081823

Nieman DC, Gillitt ND, Henson DA, et al. Bananas as an energy source during exercise: a metabolomics approach .  PLoS One . 2012;7(5):e37479. doi:10.1371/journal.pone.0037479

By Lindsey DeSoto, RD, LD Desoto is a registered dietitian specializing in nutrition and health and wellness content.

• 30+ Healthy Pregnancy Snacks with Essential Nutrients

Healthy pregnancy snacks play an important role in the overall health of both mom and baby.

Pregnant snackers have a special set of dietary needs. Expectant mothers need balanced nutrition to keep themselves and their growing babies healthy. During pregnancy, it’s more important than ever to get plenty of all the key nutrients from fresh wholesome foods; what mothers eat when they’re pregnant could affect their children years in the future.

National Public Radio (NPR) points out several studies that underscore the importance of following a healthy diet during pregnancy. A mother’s diet could alter a baby’s genes, and a mother’s particular choices could determine what foods a child enjoys throughout life.

We’ve made a list of healthy pregnancy snacks organized by the key nutrients women need when they’re expecting. This collection will help all the future mothers out there make healthy choices without stressing out or doing tons of research.

Most of these snacks are based on the Mayo Clinic’s post, Pregnancy diet: Focus on these essential nutrients .

Disclaimer: We aim to provide you with quality snack recommendations. None of the information on this list was provided or reviewed by a healthcare professional or anyone with medical training. By choosing to enjoy any of the snacks on this list, you are acknowledging that you alone are personally responsible for health outcomes, and that you take full responsibility for the health of yourself and your baby.

Healthy Pregnancy Snacks with Folate 

Here’s what Kaiser Permanente has to say about the benefits of consuming folate during pregnancy.

“Folate, a form of vitamin B, can prevent birth defects. Most women only get about half the folate they need. All women aged 15 to 45 should get 0.4 milligrams of folate every day through their diet or vitamin supplements.”

Spinach contains 131 micrograms of folate per serving.

Spinach Chips

Bake spinach leaves in the oven to make a crispy, crunchy snack that’s delicious, satisfies cravings for potato chips, and comes packed full of folate.

Spinach Balls

Made from cheese, eggs, and spinach, these balls deliver satisfaction and nutrition in one convenient bite. We love snacking on handy, easy-to-make balls that have flavor and nutrition to boot.

Beans contain 90 micrograms of folate per serving.

Chickpea Black Bean Snack Mix

Step aside, salty processed snack mixes. From Dizzy, Busy, and Hungry , this bean-based snack mix has all the folate and fiber you need to stay healthy.

Easy Vegan Bean Dip

Use this recipe to whip up a batch of healthy bean dip in about 10 minutes. Dip vegetable sticks in the dip to create a healthy pregnancy snack that boosts folate intake.

Beans contain 89 micrograms of folate per serving.

Roasted Asparagus  

Enjoying a quick batch of roasted asparagus with just the right hint of Parmesan is the perfect way to satisfy hunger pangs and get some more folate into you diet.

Oranges contain 29 micrograms of folate per serving.

Orange Slices with Cinnamon

If you have a snack with a bit more flare than an plain orange, then try dusting cinnamon over a plate of fresh orange slices. This gives you all the flavors you might crave in candy.

Strawberry and Orange Salad with Fresh Mint

Keep this easy fruit salad in the fridge so you always have an incredibly refreshing snack on hand at a moment’s notice.

Healthy Pregnancy Snacks with Calcium

Calcium aids the formation of healthy bones and teeth, and it promotes healthy functioning of nerves and muscles.

Yogurt contains 258 milligrams of calcium per serving.

Choose plain, unsweetened yogurt and make it more interesting by adding fresh fruit and citrus zest. Citrus zest adds tons of flavor to fresh yogurt without adding calories.

Cheese contains 222 milligrams of calcium per serving.

Try eating cheese with slices of apple, pear, tomato, or fig to elevate plain cheese into a crave-worthy snack.

Collard greens

Collard greens contain 360 milligrams of calcium per serving.

Collard Wraps

Swap your standard tortilla for a big green collard leaf to make a satisfying snack with plenty of calcium.

• Hummus and vegetables
• Sweet potato and apple
• Avocado chickpea

Healthy Pregnancy Snacks with Vitamin D

Getting plenty of vitamin D during pregnancy supports the healthy development of the baby’s bones and teeth.

Eggs contain 55 international units of vitamin D per serving.

Healthy Egg Muffins

Fill muffin tins with eggs and your favorite ingredients to make filling snacks you can freeze or refrigerate to have when you’re in need of a snack.

Greek Yogurt Deviled Eggs

This recipe, dreamed up by expert dietitians, helps you make deviled eggs with healthy Greek yogurt instead of fatty mayonnaise.

Mushrooms contain 5 international units of vitamin D per serving.

Stuffed Crimini Mushrooms

Versatile mushrooms can be used to make a variety of healthy snacks. One of the easiest options is the classic stuffed mushroom. While these small bites appear on the appetizer lists of fancy restaurants, they’re actually fast and easy to make. Just top a crimini mushroom cap with ingredients that suit your fancy and bake until all the flavors blend. This recipe from Cilantro & Citronella includes shallots, garlic, walnuts, and sun-dried tomatoes.

Portobello Mushroom “Steaks”

In mushroom form, “steak” can be on the menu for snack time. Meaty portobello mushrooms deserve a place of honor in any healthy diet, and one of the easiest ways to prepare portobellos is in the form of a simple grilled steak. Keep some full portobello caps or portobello strips marinating in the fridge, and when hunger strikes, pop the mushrooms on a skillet and sear each side for a few minutes.

Healthy Pregnancy Snacks with Protein

Protein helps your body make essential amino acids and repair cells.

Cottage Cheese

Cottage cheese has 28 grams of protein per serving.

Try spreading cottage cheese on toast or eating a bowl of the wholesome curds with your favorite fresh fruit or even vegetables. You can even add it to your morning oatmeal to give yourself a little protein boost.

Lentils have 9 grams of protein per serving.

Crispy Baked Lentils

You can enjoy lentils in more than just lentil soup. Try seasoning and baking lentils to create a crispy snack you’ll turn to every time you’re craving a potato chip.

Boneless Skinless Chicken Breasts

Boneless skinless chicken breasts have 26 grams of protein per serving.

Chicken Breast Cubes

Once a week, cook (or purchase pre-cooked) chicken breasts and cut them into cubes to have the foundation ingredient for a variety of healthy pregnancy snacks. 

• Skewer chicken cubes with grape tomatoes, mozzarella pearls, and basil to create easy caprese kabobs
• Toss chicken cubes in a bowl with dandelion greens, orange segments, and sunflower seeds to make an easy chicken salad

Pumpkin seeds

Pumpkin seeds have 12 grams of protein per serving.

Enjoy pumpkin seeds alone or sprinkled on salads, yogurt, or cereal for a boost of protein any time.

Peanuts and Peanut Butter

Peanuts and peanut butter have 7 grams of protein per serving.

Hubs Salted Virginia Peanuts

As wholesome as snacks can get, these home cooked salted Virginia peanuts have 7 grams of plant-based protein per serving. Each Hubs tin includes the finest Virginia peanuts, coconut oil, and salt. Plus, one ounce of peanuts has about 10% of the recommended daily value of folate.

Carrot Sticks with Savory Peanut Dip

Spice up an average snack of carrot sticks by dipping them in spicy or savory sauces made from wholesome, protein-rich peanut butter. This recipe features a dippable sauce made from peanut butter, coconut milk, and curry.

Healthy Pregnancy Snacks with Iron

According to a helpful table from American Pregnancy , iron “Helps in the production of hemoglobin; prevents anemia, low birth weight, and premature delivery.”

Soybeans have 40% of the recommended daily value of iron per serving.

Soybean Hummus

In addition to making our list earlier for being a great source of calcium, soybeans make our list again for the amount of iron they provide, with 1/4 cup offering 41% of your recommended daily value of iron. Use this super legume instead of chickpeas in your favorite hummus recipe to get a boost of iron you can dip veggies in.

Spinach has 36% of the recommended daily value of iron per serving.

Spinach Juice

Packed with iron, spinach leaves are just delicate enough to “juice” right in a blender. Spinach stems are much softer than those found on kale or chard, so even a normally powered blender can make the entire leaf silky smooth. Nutrient-dense juice makes the perfect snack; even though it’s just liquid, all the good stuff packed inside really fills you up and keeps you sustained. Blend two cups of spinach with one chopped granny smith apple, 1/2 cup frozen pineapple chunks, and about a cup of filtered water. You could even freeze this juice to make a healthy green popsicle.

Quinoa has 15% of the recommended daily value of iron per serving.

Healthy Quinoa Granola Bars

Turn your favorite side dish/healthy salad topping into a bar you can pack and eat on the go. Make this recipe a staple in your snacking repertoire; in a few years, you’re going to need some ideas for healthy snacks for kids.

Healthy Pregnancy Snacks with Essential Vitamins

Sweet Potatoes

One sweet potato contains 368% of the recommended daily value of vitamin A.

Roasted Sweet Potato Rounds

You can easily roast a sweet potato into rounds and then top them with a variety of delightful ingredients to make tons of healthy snacks that never get old. In addition to providing the roasting instructions, Toaster Oven Love also provides topping ideas, including ricotta and blueberries, yogurt and cherries, and more.

You can easily top your sweet potato rounds with ingredients to make both sweet and savory snacks.

Microwaved Sweet Potato

You can easily microwave a sweet potato to create a soft fluffy snack that’s ready to eat in minutes. Make this snack cravable by having a list of drool-worthy toppings on hand to turn a boring potato into a healthy snack.

• Walnuts and goat cheese
• Cranberries and maple syrup
• Salsa and black beans
• Yogurt and mini heirloom tomatoes
• Chickpeas and avocado
• Parmesan and thyme

One banana contains 20% of the recommended daily value of vitamin B6.

Raw Banana Bread Balls

When a simple banana just won’t cut your cravings, try rolling ripe bananas into balls with dates and almond butter. This satisfying snack will keep you going all day.

Baked Banana Oatmeal Cups

Bake two of the most wholesome ingredients in the world, bananas and oatmeal, together in cups to make a delicious healthy snack with lots of flavor and lots of texture.

One serving of broccoli contains 220% of the recommended daily value of vitamin C.

Baked Broccoli Tots

Have fun while getting your daily dose of broccoli. These tots will make you crave broccoli like never before. Plus, this is another snack recipe you can keep around for those years down the road when you’re trying to get your child to eat vegetables.

Broccoli Spread on Whole-Wheat Toast

Broccoli on toast? You have to try it to believe how delicious it really is. This snack will help you boost your vitamin C intake, and it also prepares you to embrace eating broccoli on pizza , another veggie-forward treat that tastes way better than it sounds.

A little bit of everything

Each of these snacks is a mix of foods that provide a variety of essential vitamins.

The Ultimate Pregnancy Smoothie

This smoothie, from the blogger behind Leah’s Plate, includes spinach, chia seeds, chlorella, and banana. Leah has this to say about her smoothie :

“Major brain development is happening right now, so I did a lot of research on the best foods to eat for brain health as well as foods packed with the most vitamins and nutrients essential for pregnancy. I made sure to include healthy fat, fiber and protein-rich foods in this smoothie.”

Appleways Apple Soft Oatmeal Bar

These better-for-you bars burst with whole grains and wholesome apples instead of fake flavors, trans fats, and preservatives. As an added benefit, these bars steer clear of nuts, so they’re perfect for people with nut sensitivities or allergies.

We know healthy future moms like to hear what’s working for women who’ve been there and done that. Share your healthy pregnancy snack ideas with us below!

(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
• 50 Healthy Gluten-Free Snacks That Taste Amazing
• 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 Fruit Snacks That Will Change the Way You Look at Fruit

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10 healthy snacks for pregnancy

Hungry, but not sure what to eat between meals? Satisfy your pregnancy cravings with these easy, healthy snacks.

You had a hearty breakfast before you left for work an hour ago, but your stomach is already growling. Sound familiar? Pregnancy can ramp up your appetite significantly.

The challenge is that you get only a limited number of "extra" calories per day to play with, but they need to be nutrition-dense.

We've put together our top 10 snacks for moms-to-be. They all help meet your need for essential pregnancy nutrients , are easy to assemble, are generously sized, and clock in between 200 and 300 calories. And they're all tasty, too!

1. Apple and cheese

1 medium apple with hard cheese like cheddar, Monterey Jack, or Swiss

Most women don't get enough fiber in their diet to begin with, and pregnancy increases your requirement to about 28 to 30 grams (g) of fiber daily. That can be a tall order when you're dealing with morning sickness in the first trimester (or maybe beyond) or that full and bloated feeling later on. To make sure you're hitting the fiber mark, it's smart to include plenty of fruits and vegetables in your diet, which also help to keep you hydrated.

One medium apple has more than 4 g of fiber and is just 95 calories. Apples are pleasantly crunchy and couldn’t be more portable. Plus, apple peel is full of pectin, a soluble fiber that may improve digestive health.

Another must-have pregnancy nutrient is calcium . Moms-to-be need 1,000 milligrams (mg) of this mineral each day. Not only is calcium necessary for keeping your bones and teeth strong, it's essential for your baby's bone structure. And if you don't get enough through the foods you eat or a supplement, your growing baby will take it from your bones. Note: Prenatal vitamins – though packed with other important nutrients – typically don't contain much calcium, so don't count on yours to meet this need.

Each 1-ounce slice of cheddar cheese has 200 mg of calcium, netting you 20 percent of your daily requirement. Each slice is about 110 calories and 9 g of fat, so stick to one or two slices.

2. Egg on an English muffin

1 egg (scrambled or fried) on an English muffin or toast

You've probably been reading lots in the news about vitamin D . It helps calcium get absorbed in the body, and it has been linked to preventing cancer, boosting immunity, and reducing inflammation.

During pregnancy it's vital to get enough vitamin D to help support your baby's growing bones and teeth, and to make sure your little one's immune system functions properly outside the womb. Pregnant women need 600 IU of vitamin D daily. Up to 4,000 IU per day is safe, according to the Institute of Medicine.

One egg serves up 20 IU of vitamin D. The vitamin D is in the egg yolk , so don't ditch the yolk but do make sure it's cooked through! Other good sources are fortified milk (98 IU per 8 ounces), salmon (360 IU per 3.5 ounces), and canned tuna (200 IU per 3 ounces).

Egg yolks also contain choline , which is essential for your little one's developing brain and can help prevent birth defects. You need 450 mg daily of choline, and you can knock out 125 mg with just one egg.

3. Homemade trail mix

1/2 cup pumpkin seeds, 1/2 cup dried tart cherries, 1/2 cup raw almonds, and 1/2 cup dark chocolate chunks (makes 2 cups; 1/2 cup = 1 serving)

1/2 cup walnuts, 1/2 cup unsweetened coconut, 1/2 cup dried diced mango, and 1/2 cup cashews (makes 2 cups; 1/2 cup = 1 serving)

Note: Store the trail mix in the fridge or freezer to keep it fresh.

There are many varieties of trail mix you can make, but these recipes offer a tasty mix of pregnancy boosters containing calcium, vitamin D, and the mineral magnesium , which helps build bones and teeth. Moms-to-be need about 300 mg of magnesium daily (depending on their age), and pumpkin seeds offer that amount in just a quarter of a cup. Other good sources of magnesium include cooked spinach, black beans, and Brazil nuts.

Trouble drifting off at night? Most women find it hard to sleep at some point in their pregnancy. Dried tart cherries contain naturally occurring melatonin, which may improve the quality and duration of sleep. Try mixing them into your trail mix or cereal for a bedtime snack.

Dark chocolate contains heart-protective cocoa flavanols and has been shown to help lower blood pressure. Plus, it contains small amounts of the bone-building minerals magnesium, manganese, copper, zinc, and phosphorus.

Make sure to include almonds in your diet – especially if you're not big on dairy products. Per ounce, almonds contain 76 mg of calcium, plus 1 mg of iron and 3.5 g of fiber. And the fat they contain is almost all heart-healthy monounsaturated fat. Snack on them whole, or use them atop yogurt, oatmeal, and salads.

4. Greek yogurt parfait

A small container of plain Greek yogurt topped with 1 cup blueberries and 2 tablespoons chopped walnuts

There are many reasons why Greek yogurt has become the star of the dairy aisle. It's loaded with protein (it requires twice as much milk to make), boasting about 14 g of protein per 5.3-ounce single-serving container. For the same reason, it provides 15 percent of your daily calcium requirement. It also contains probiotics , which help you maintain a healthy digestive system. All that, plus a smooth and creamy texture that makes even nonfat taste decadent.

Topping Greek yogurt with fresh blueberries adds nearly 4 g of fiber and only 84 calories, plus an antioxidant boost. Two tablespoons of chopped walnuts (half an ounce) adds 93 calories, 1 g of fiber, and healthy omega-3 fats. Walnuts also contain the B vitamin biotin, which helps you get energy from the food you eat .

5. Veggies or chips and guacamole

1/2 cup cucumber slices, 1/2 cup carrots, and 1/2 cup celery sticks with 1/4 cup guacamole

1 ounce (about 10 chips) of lower sodium tortilla chips with 1/4 cup guacamole

Most women have some swelling in their hands, feet, ankles, and calves at some point in their pregnancy. Avoiding excess sodium will help you beat the bloat. When you've consumed too much salt, your body holds on to more water to help keep the sodium levels in your body balanced. Drinking more water and eating food with a high water content will help you flush the excess salt from your system.

Both cucumber and celery are low in calories and contain a lot of water (96 and 95 percent respectively; carrots are 87 percent water). And guacamole is packed with potassium , a vital mineral that helps maintain fluid and electrolyte balance in your body's cells. Make your own to control the sodium –mash a ripe avocado with the juice of a lime, then stir in some chopped red onion and cilantro.

If you really love your guac with tortilla chips, look for chips with less than 100 mg of sodium per 1 ounce serving.

6. Cottage cheese, fruit, and granola

A small bowl of 1 percent-fat cottage cheese topped with 1 cup of diced mango and 2 tablespoons of high-fiber granola

A snack-size cup of cottage cheese (4 ounces) nets you 69 mg of calcium and 14 g of protein for just 81 calories. Mix it with 1 cup of bright, juicy mango and you'll get the added bonus of 71 micrograms (mcg) folate , a B vitamin that plays a key role in the development of your baby's spinal cord and nerves.

During pregnancy you need 600 mcg of folic acid/folate daily. Of course your prenatal vitamin will include folic acid, but folate from food sources is beneficial too. One cup of fresh mango also contains almost 3 g of fiber to help combat constipation. Other high-fiber fruits include apples, pears, and oranges.

Many types of store-bought granola are high in sugar and don't have a lot of fiber. Look for one with at least 3 g of fiber per 1/3 cup serving and no more than 9 g of sugar.

7. Mashed avocado on crackers

Half an avocado spread onto 1 slice of rye crisp bread or crackers

If you've been plagued by leg cramps during your pregnancy, it's time to eat more avocado. A lack of potassium can cause leg muscles to cramp. And as mentioned above, avocado is a potassium powerhouse. (Half of this creamy, delicious fruit contains 345 mg of potassium, 114 calories, and nearly 5 g of fiber.) During pregnancy you need 4,700 mg of the mineral each day, which sounds like a shocking amount, but most fruits and vegetables contain at least some potassium.

Keep up with your fiber needs by noshing on whole-grain, low-sodium crackers or rye crisp bread, which offers up nearly 2 g fiber per 37-calorie cracker.

8. Tortilla with hummus and tomatoes

1 whole-grain tortilla or pita, 1/2 cup halved cherry tomatoes, and 1/4 cup hummus

For something savory in that stretch between lunch and dinner, grab a whole-grain tortilla or pita and load in halved cherry tomatoes and hummus. Tomatoes are super low-cal (just 25 calories per cup) and have a substantial amount of beta-carotene, which is important for a healthy immune system.

Hummus packs just over 100 calories per 1/4 cup and provides 3 g of protein, 2 g fiber, and nearly 1 mg of iron, helping you reach your daily goal of 27 mg per day.

9. Toaster waffle with almond butter and pear

1 toasted, whole-wheat frozen waffle or slice of whole-wheat toast topped with 2 tablespoons almond butter and sliced pear

Sometimes you just need something to satisfy your sweet tooth. Pump up the nutrition of a frozen waffle or toast by smearing it with natural almond butter, which has no added sugar. Almond butter offers 3 g of protein and more than 1.5 g of fiber in each 98-calorie tablespoon. Layer pear or apple slices on top for some natural sweetness and extra fiber.

10. Melon with lime

Watermelon or other melon with a squeeze of lime

Watermelon is 92 percent water, so it'll help you stay hydrated during pregnancy while also providing a sweet treat. And each cup of diced watermelon has 170 mg of potassium. You can also make homemade watermelon juice by blending it with some fresh lime or lemon juice and then straining the mixture through a fine mesh sieve. Then just chill and sip!

These are just a few of the snacks that can support you and your baby during pregnancy. See if your favorite foods are pregnancy-safe with the BabyCenter app Opens a new window "Is it safe?" tool.

Was this article helpful?

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BabyCenter's editorial team is committed to providing the most helpful and trustworthy pregnancy and parenting information in the world. When creating and updating content, we rely on credible sources: respected health organizations, professional groups of doctors and other experts, and published studies in peer-reviewed journals. We believe you should always know the source of the information you're seeing. Learn more about our editorial and medical review policies .

Howatson G, et al. 2012. Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality. European Journal of Nutrition 51:909-16. http://www.ncbi.nlm.nih.gov/pubmed/22038497 Opens a new window [Accessed August 2023]

MedlinePlus. 2020. Eating right during pregnancy. http://www.nlm.nih.gov/medlineplus/ency/patientinstructions/000584.htm Opens a new window  [Accessed August 2023]

Triche EW, et al. 2008. Chocolate consumption in pregnancy and reduced likelihood of preeclampsia. Epidemiology 19(3):459-64.  http://www.ncbi.nlm.nih.gov/pubmed/18379424 Opens a new window [Accessed August 2023]

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Snacks for The Third Trimester of Pregnancy

When you’re on the road, fast food restaurants and gas station foods aren’t exactly the best options for natural mamas. But you still want something to snack on while playing all those road trip games , right? Here are some healthy road trip snacks to get your creative (and digestive) juices flowing…

Healthy Road Trip Snacks

Fruits & veggies.

Nothing says healthy like fruits and veggies. But, you need to be selective—some things do not pack well! (Hello, pomegranate.)

Carrot and celery slices : A classic combo.

Cherry or grape tomatoes : Not for small children, due to choking hazard.

Snap peas : Sweet and delicious.

Organic grapes : Conventional ones are sprayed heavily. Not for small children.

Organic apples : Another dirty dozen produce item.

Firm bananas : Not overly ripe.

Dried fruit : Any will do, from raisins , to apricots , to bananas . Look for no sugar-added options, like these cherries .

Nuts & Seeds

Nuts and seeds are also healthy road trip snacks. They’re easy to pack and are full of minerals, as well as healthy protein and fat.

Almonds, Brazil nuts, hazelnuts, or pecans : Try an unsalted mix for some variety.

Pumpkin seeds , hulled sunflower seeds , and pistachios : Again, look for unsalted options.

Individually-packed coconut butter or almond butter : No knife required, making them great for road trips.

Crackers & Chips

Something about the road makes me crave salty snacky stuff. But, we can still find healthy options, even in the chips and cracker department.

Mary’s Gone Crackers : I love the super seed flavor, but they have tons of options.

Jackson’s Potato or Corn Chips : These chips are cooked in coconut oil.

Sprouted corn tortillas : Soft and delicious. Great for making on-the-go wraps.

Sprouted einkorn wheat crackers : The herb ones are great.

Organic popcorn : Cooked in olive oil.

Portable Protein

Some other healthy road trip snacks could include protein sources. These will hold you over and keep your blood sugar levels stable during long drives. 

Hard-boiled eggs : Be sure to include a side of sea salt. I love these portable containers .

Organic cheese : In individual serving size packs. You may want to pack a cooler for these!

Organic, grass-fed beef , salmon or turkey jerky : Nutrient-dense and easy to pack.

Canned sardines or anchovies : If you dare!

For those with a sweet tooth, you can have your cake and eat it too with these healthy road trip snacks, er, desserts.

Gummy men : You can make these with any juice, and they are a hit with kids!

Coconut-rolled dates : They also come rolled in almonds and/or pecans.

Dark chocolate : You’ve got to get your antioxidants!

Natural lollipops and candies : Natural fruit dyes and not overly sweet. Try Zolli , Lovely Organic , or Yum Earth .

Chewing gum : Great for boredom. Try one with xylitol , which is great for dental health.

All of the salty snacks might make you thirsty. Just try not to drink too much, as gas station bathrooms are pretty nasty!

Unsweetened green or yerbe mate tea : Keeps you alert while driving.

Cold brew coffee : If that’s your thing.

Kombucha : Be sure to keep upright in drink holder.

IZZE : Fruit juice mixed with bubbly water.

Zevia : Stevia-sweetened natural soda.

Fruit juices : Best diluted for better blood sugar control.

Coconut water : Great source of electrolytes and very hydrating.

Water : Ain’t nothing like the real thing!

How About You?

I would love to hear from you! What are your go-to road trip snacks? Share with us!

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• See 42 Comments

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About the author.

Genevieve Howland is a childbirth educator and breastfeeding advocate. She is the bestselling author of The Mama Natural Week-by-Week Guide to Pregnancy and Childbirth and creator of the Mama Natural Birth Course . A mother of three, graduate of the University of Colorado, and YouTuber with over 130,000,000 views, she helps mothers and moms-to-be lead healthier and more natural lives.

42 Comments

Z sep 29 at 3:42 pm.

Pasteli: super easy to make and oh so yummy.

Z Sep 29 at 3:43 pm

Forgot to mention we also do varations with almonds, peanuts or other nuts.

Sabrina May 12 at 1:47 pm

Another yummy is plantain chips or veggie chips!

Tanja Aug 28 at 2:55 pm

Palm oil is not good at all. I avoid it as much as possible. You should too. watch.

http://wwf.panda.org/what_we_do/footprint/agriculture/palm_oil/

Tami May 12 at 2:37 pm

I totally agree.

Beth May 12 at 4:02 pm

Not all palm oil is bad. Check out Nutiva and how it’s sustainable produced… https://store.nutiva.com/red-palm-oil/

Gabrielle Mar 14 at 7:15 pm

Dried fruit!

zeffie Oct 21 at 2:47 pm

For your coconut date rolls, try adding powdered ginger. Makes them so good and it is a nice changer. I also sometimes added sesame seeds to them. (Both ideas are added to the inside, not the rolling. Just leave that as plain coconut.) Delicious!

beth Sep 9 at 6:41 pm

that all looks so good! where can i find the recipe for jello cups or jello candies? thanks!

Shannon Aug 29 at 2:41 pm

Thanks for sharing! We are always packing about the same, which is nice to hear. Fruit-sliced, nuts, carrots, …I love the rolled pb&j bites idea, and will be trying for our trip this weekend. My junk food mama likes salty sesame sticks! They go so well with a sandwich! And seltzer water is a must for us up front! we are hooked!

creole wisdom Aug 24 at 4:22 pm

I’ll admit… I love to stop at McDonald’s and get a small fries and little sundae with nuts. Are you dying!? I only get this when on a trip, it’s just a crazy thing since I never buy fast food otherwise 🙂

If I’m packing I usually pack dried fruit and nuts and tons of water. I am always thirsty when driving. Other than that an apple or two. I love your carrot salad idea, I’ll have to try that next time 🙂

Genevieve Aug 28 at 1:08 pm

Very common on road trips to eat fast and easy foods so no I’m not surprised :)> I told you all that my inner junk food mama comes out and I need to satiate her 🙂 Coconut rolled dates, popcorn, etc. fit the bill. LOL!

Chelsey Aug 24 at 12:56 pm

A lot of websites are saying stevia can cause cancer, infertility, and a lot of other side effects. What are your thoughts?

Mary Aug 27 at 8:19 pm

I was wondering if I’m the only one who is allergic to stevia.

Genevieve Aug 28 at 1:17 pm

Aw, sorry to hear… BUT there’s some lovely sodas out there with honey like Reed’s Ginger Ale.

Genevieve Aug 28 at 1:09 pm

Stevia has been around for thousands of years and widely used in South American. Having said that, I use in moderation and prefer raw honey since it’s a less processed sweetener.

Monica Aug 22 at 9:03 am

Great ideas! I noticed that you said you don’t have a microwave. Can I ask why? We are about to need a new one, but maybe I won’t get one after all.

Genevieve Aug 28 at 1:11 pm

I don’t want ANY extra form of radiation. Microwaves also change the molecular structure of foods and beverages (even water!). There’s a famous case of a woman who had a blood transfusion and a nurse heated her blood in the microwave and the lady died. That’s enough for me! Toaster ovens, convection ovens, hot water kettles or the stove top ovens work for me! Hope you look into before you purchase.

Monica Aug 29 at 4:49 pm

Thanks for the info! I have been doing some research and I am not yet sure that we will get a microwave in our new house. I did look up what you said about it altering water. I found this article on snopes: http://www.snopes.com/science/microwave/plants.asp

I am a nurse and I know for a fact that you should never microwave blood! They have blood warmers that warm it slow enough so that it doesn’t cause hemolysis. The microwave likely had nothing to do with it; it would have been just as dangerous to warm it in a convection oven, etc.

I have read info on both sides: those that say microwaved food will kill you and those that say it does not change molecular structure any differently than other methods if cooking. Anyway, when in doubt, leave it out? I’ll keep doing some research 🙂

M May 17 at 5:30 pm

Oh for heavens sakes…. I understand the fear that people can have when they hear the word “RADIATION”, but Monica you as a fellow nurse know precisely why the patient died when given MICROWAVED blood and it had nothing to do with radiation poisoning!

For the people who don’t know it was because the microwave heated the blood too rapidly and popped all the itty bitty blood cells like balloons. You do not microwave blood. Ever. Or even heat it rapidly. Ever.

One needs to look at radiation scientifically instead of being horrified about radiation. A lot of people who eat natural foods are big fans of dried fruit. In fact, I have a nice bag of “Wholesome Organic Sun-dried Natural” fruit that I have seen the blogs author use. One has to realize that this fruit has received far more radiation in its sun-drying processing than it ever would if you cooked a whole fruit soft in the microwave.

Neither however would leave you with any leftover radiation that you could pick up with a Geiger counter, or any other radiation damage like cell destruction, mutation or anything like that.

I have had patients who have had critical radiation exposure. Ones bad enough where we had to wear protective gear treating them and special containment procedures for their bodily wastes, bloods, skin, hair, sheets and bed and sadly a few circumstances their remains.

This cannot happen to you by happenstance by a faulty microwave. Not unless that darn thing was faulty for YEARS and you liked to stand right behind it all the time and completely ignored the fact the mysteriously horribly painful burns, lesions, and hair loss that you would build up after time. You could not even do that kind of damage to your self if you deliberately took the microwave apart and aimed the magnetometer at your face and turned it on. Would you get burned? Yes. Severely so? Depends at how long you were trying to cook your face. Would I end up treating you in a lead lined hood, coat, and sheath? No. Because that is a completely different form of radiation.

I think I am so passionate about this because I have seen what real ionizing radiation can do to people and ignorance can be fixed. People can learn. It just seems that a lot of people in this country would rather stay ignorant and not look out for their neighbor.

Jamie Aug 22 at 6:06 am

Because I am a vegetarian and have a gluten intolerance, I always have to pack snacks for road trips, or else I will get hungry. I usually pack: cut up fruit (kiwi, plums, nectarines, etc), veggie sticks (carrots, celery with peanut butter, Cukes), homemade trail mix (craisins, pumpkin seeds, sunflower seeds, and nuts), applesauce, sandwiches for boys, dried fruit, water, diluted juice, and green goodness smoothie drinks.

Gina Aug 21 at 10:35 pm

How do you make coconut rolled date? Sounds yummy!

Genevieve Aug 28 at 1:12 pm

I buy them that way. You can find online as well. You could also make yourself by peeling off date skin, pulverizing and then rolling in coconut. Too much work for me :)> LOL! And they are DELISH!

Marcela May 12 at 4:32 pm

Where do you buy yours?

YummyMummy Aug 21 at 9:21 pm

Just drove across Canada from Toronto to Calgary this summer with my 4 and 10 year old children! It was wonderful. We packed lots of almonds, juice boxes, Lara bars, dates for sweet treats, water bottles, and granola bars. Next summer planning on going East! The kids were awesome!

Michelle Aug 21 at 8:45 pm

What I would pack: spicy black bean burritos (a well wrapped recipe my mom used for us six kids), string cheese, trail mix (homemade), chocolate dipped cocunut Luna bars, a squeezable organic purée pouch (Elijah loves them too!), water, finger fruits (blueberries, strawberries, grapes,etc.). Oh, and lots of wipes (messy hands) and hand sanitizer (Gas pumps are yucky!)! (Also, I would look up bento box lunches. I think they’re so cute, less mess, and usually healthy.)

Laura Aug 21 at 7:25 pm

Excellent snacks girls! Is there anything special to rolling the coconut rolled dates? The coconut didnt stick to my dates but I didnt peel them either. Just coconut and dates? yummm

stephanie Aug 21 at 4:32 pm

i LOVE lara bars and my girls always ask for them when hungry and on the go. they hold up well in my purse! i also love amy’s bunny gummies. they come in little snack packs and have no artificial coloring.

Cyndi Aug 21 at 3:17 pm

Sun tea so that even if it spills, it’s not sticky because there isn’t sugar and trail mixes!! Yum!

earthmama Aug 21 at 1:29 pm

great timing yeha 🙂 we are soon to have our first car and are planning to take som good road trips as well. i think we will have a lot of fruit maybe some kale chips, nuts and seeds, date/fruit bars.. home made healthy soda with no sugar added just agave syrup and real fruit or berrys a lot of water and also some small boxes of rice milk 🙂

thansk for sharring 🙂 love these kind of videos <3

xoxo earthmama

Genevieve Aug 21 at 1:46 pm

Sounds lovely 🙂

Genna Aug 21 at 12:46 pm

Hey, so I have 4 kids, ages 5 and under. Snacks in the car are a MUST! So I always ALWAYS have snack baggies of organic animal crackers, dried cranberries, maybe a few (chilled) baggies of cheese cubes or PBJ poppers (a make ahead thing that is SUPER easy, you roll out a piece of bread, spread a THIN layer of peanut butter and jelly on it, roll it up, pinch the ends so nothing escapes and then chop into bites…pop them in a baggie in the freezer and pull them out for a car ride. oula’! a whole sandwich they can eat in the car w/ pretty much NO mess!)

Genevieve Aug 21 at 1:45 pm

Mrs.ihb @ iheartbudgets.net aug 21 at 12:43 pm.

These are great ideas! My hubby and I are about to embark on a 11hr road trip (starting at 9pm….UGH) with our 8mo so we will definitely be needing some good snacky snacks to keep us awake!! Hopefully our LO sleeps the whole way and we can stay awake! eek! off to go roll some dates and cut some peaches 🙂

That’s smart to leave at night! Holding the vision that LO sleeps, sleeps, sleeps!

Heather Aug 21 at 12:36 pm

I like nuts, Lara bars, bananas. You are so right about the dates too- those are yummy!

Genevieve Aug 21 at 1:44 pm

They helped get Michael off chocolate 🙂

Kayleigh Aug 21 at 12:05 pm

Cut up fruit and veggies, granola bars, water, organic juice, cheese and sandwich fixings. For dinners we stopped at Whole Foods Markets and ate from their salad and hot bars. We just did a cross country trip with our 3yo, 2yo and 10mo.

You go girl!!!!!

Cara May 12 at 2:06 pm

Going to WF for dinner is a great idea–but could you really find them all through the country? (And if so, tell me your secret!) The last time I did a cross-country (in 2012), we really felt the food desert from just past Chicago until basically we arrived in Vancouver! (With a few exceptions in Montana.) Like, McDonald’s was the healthiest thing around. “Salads” in restaurants were wedges of iceberg lettuce with dressing. When it comes to fast food, we always look for Burger King because they have Morningstar Farm veggie burgers. Even if you’re not vegetarian (I am), veggie burgers are a lot more healthy than fast-food burgers, and they’re really quite good!

All of these suggestions (article and comments!) are great. When I was a kid, “road trip food” = a Pounder bag of M&Ms for the family to share. Terrible, no?! These days for short trips it’s usually pretzels and sometimes Cheez-Its (I know, not great, but could be so much worse 🙂 ). When I was pregnant on a road trip, home-made string cheese (i.e., Mozzarella cut into strips in a box 🙂 to avoid the extra packaging) really kept me from getting nauseated from low blood-sugar. REALLY helpful. Also ice water in a cup with a straw, to keep me sipping all of the time. If I don’t feel thirsty (which I won’t, if I’m just riding in a car), then I don’t drink–and then I get dehydrated.

Paulyna Aug 21 at 11:44 am

granola bars, freeze dried fruit, pb and j sammies, seaweed snacks

Genevieve Aug 21 at 1:43 pm

Oh, freeze dried fruit is nice! No mess in car 🙂

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37 Best Tips For Long Road Trips While Pregnant

Are you thinking about taking a long road trip while pregnant?

Maybe you are planning a vacation and you don’t want to miss out because you are going to have a baby. Or maybe you have to travel for work, or for family, or for any other number of reasons, and you aren’t sure what things you should do to make your journey as safe and comfortable as possible.

When I was pregnant with my son, I traveled during all three trimesters, including a 22-hour road trip by myself during the third trimester. It is absolutely doable (assuming your doctor gives you the OK), and while I did have to change a few of the ways I normally travel, I was able to do it with little discomfort or issues.

So from one formally pregnant woman to you, here are all the best tips and tricks for taking long road trips while you’re pregnant.

Tips For Road Tripping While Pregnant During All Trimesters

1. talk to your healthcare provider beforehand.

I’m putting this out there right away – you shouldn’t make travel plans of any kind without your doctor’s permission. All these tips are for pregnant women who have the go-ahead from their healthcare provider to take a road trip.

If your doctor says it’s OK, then you should be able to make your decision on whether or not you are comfortable traveling. You should never travel against your doctor’s wishes because it could be harmful to you and/or your baby.

2. Stop for breaks every chance you can

I think you probably already know this, but you will be a lot more tired while pregnant. Driving long distances can be really exhausting even without growing a baby, so take lots of breaks and pull over to nap if you must.

In the same vein, make sure you stop often so you can use the restroom and stretch your legs. You will need to use the bathroom a lot more often than you used to (if you’re anything like me, every hour or so!) and your legs may get swollen and stiff quicker than usual.

Even if you are in the first trimester of your pregnancy, you should still stop more often because you should be diligent about keeping yourself hydrated, and if you’re drinking the amount of water you should be, you’ll need to stop every hour or so anyway for a restroom break.

3. Travel slower than you usually do

This also goes along with the above tips. Since you’ll probably be stopping more often, it will take you longer to get to your destination than if you weren’t pregnant. And that’s OK! Travel slower, don’t pack in as many driving hours as you might normally, and just take it easy.

This was a piece of advice I’m glad I followed when I took my 22-hour road trip from Minnesota to Pennsylvania when I was 30 weeks pregnant. Normally, I’ll do the drive in 2 days no problem, but on this trip, I broke it up into 3 days and was glad for it. My body recovered pretty well, and I attribute a lot of that to my slower pace and just taking my time.

4. Be patient with yourself

If you’re anything like me, you might not like being unable to do all the things you would do if you weren’t pregnant. Honestly, I was not one of those women who enjoyed it. I didn’t like being limited and I felt ridiculous waddling around as the due date got closer and closer.

And you know what? It’s OK to not enjoy it! But you do need to be patient with yourself. You’re growing a baby, and maybe it’s not always pleasant, but the limitations and restrictions are all worth it. Travel does not suddenly negate the fact that you need to make some changes.

And if you love pregnancy, I think that’s great! There probably will still be times you get frustrated because you can’t tie your shoe or you can’t change your flat tire. Be willing to accept help and try not to let it bother you too much – it’s only for a short time.

5. Keep stress to a minimum

Easier said than done, right? But stress is not good for you or the baby, so you should do whatever you can on your road trip to keep it to a minimum.

Maybe that means pulling over when it starts to pour. Maybe that means changing your plans so you don’t have to drive in the snow. Maybe that means getting an earlier or later start than normal so you don’t hit rush hour traffic.

Whatever will make your drive less stressful, do your best to make it work.

6. Know where the hospitals are

No one wants or expects something to happen while on a trip, but in case it does, you should be prepared. Whether you’re taking a day trip somewhere or a cross-country adventure, you should try to keep tabs on where the closest and best hospitals are around you along your route.

If you start to feel unwell, or if you get in a fender bender, you’ll want to be able to choose the hospital that will give you the best medical care. Sometimes you may not have many choices, especially if you are traveling through a more rural area, but having a general idea will help with the stressful choice later in case something does happen.

7. Wear your seat belt

I feel like this one is obvious, but I still know people who don’t wear seat belts. You are not just protecting yourself, but also your unborn baby, so make this non-negotiable.

Not only should you wear your seatbelt, but you need to make sure it’s positioned correctly. Even if you aren’t showing much yet, you still shouldn’t have the lap belt or shoulder belt across your stomach in case you are in an accident.

The shoulder strap should be worn between your breasts, to the side of your belly, and over the shoulder. The lap belt should be below your belly and across your hips.

8. Avoid bumpy roads

If you live in the United States, you know this is pretty hard to do (am I right?) but if you can help it, you should avoid super bumpy roads and off-roading while pregnant.

While the likelihood is pretty slim, all the jostling could cause problems, and at the very least, it’s going to be a lot more uncomfortable for you the farther along you get.

If you do have to drive on a dirt or unmaintained road, drive slow, drive around the big potholes, and just take your time.

9. Travel with a companion

If you can, try not to travel alone if you are on a road trip while pregnant. This will allow someone else to share in the driving and be able to help you along the way.

This may not always be possible but try to when you can. I drove solo both ways on my road trip to Pennsylvania, and while I was a little nervous about it, I made sure I kept several people in the loop about my progress. You should do the same if you have to take a long trip solo when pregnant.

I was also diligent about following the other tips in this post so I could remain comfortable, safe, and stress-free, and that helped when traveling alone in the third trimester of pregnancy.

10. Push your seat back as far as you can

You want to keep your stomach as far away from the steering wheel as you can , even in the early weeks of pregnancy, so that if you have to stop suddenly or are in a car accident, your belly is as far away from the air bags as possible.

Obviously, you want to make sure you can reach the pedals safely, but the more distance you can give between you and the wheel, the better.

Also, if you can raise the steering wheel up a little higher so it’s above your stomach more, this can be safer too.

11. Plan as much as possible

I’m a planner by nature, but I understand that not everyone is. Either way, I think that when you are pregnant, you are going to want to have more of a plan when you take a road trip.

One of the main things you are going to want to plan ahead of time is finding a good route. The route you take should have plenty of gas stations, rest stops, food options, decent phone service, and well-maintained roads. This means that highways are going to be better options than secondary roads.

Also, you should try to only drive during the daytime. Driving at night is overall more dangerous, and you won’t have as many facilities open if you need to use the restroom or grab a snack.

12. Get your car serviced

Make sure your car is checked over at least a week or two before your road trip. This is good advice whenever you take a road trip, but when you are pregnant, it’s going to be tougher and more stressful to deal with a dead battery, blown tire, or crappy windshield wipers.

It’s also a good idea to get your oil changed, tires rotated, and air and cabin filters replaced before any long road trip so that your car will run its best and get better gas mileage too.

13. Avoid caffeine

When you’re pregnant, most doctors recommend no more than 200mg of caffeine a day, which is usually about 2 cups of coffee or tea.

When you are on a road trip, you might be tempted to forgo this advice to help keep yourself more alert while driving. However, you should try to avoid caffeine as much as possible when pregnant on a road trip.

To keep yourself more awake and energetic, you should make sure you are eating healthy foods with lots of protein and fiber-filled carbs and drink lots of water. This will work better in the long run than caffeine, anyway.

14. Skip the heated seats

When you’re pregnant, you aren’t supposed to get your body too warm for a long period of time. This includes saunas, hot tubs, and also heated seats.

I know that in the winter, it’s really tempting to use the heated seats, but you should try to keep yourself comfortable with layers and the interior temperature controls instead just to be safe.

15. Get a good night’s sleep

The night before your long road trip, you should make sure you get as much sleep as you can.

I know that can be hard enough when you’re pregnant because you might be getting up to pee a lot and might not be comfortable, but a solid night’s sleep can make a world of difference when it comes to road trips, especially if you have to travel by yourself.

Go to bed early and sleep in as late as you can before hitting the road.

16. Pack light

You shouldn’t be lifting anything heavy when you’re expecting a baby, so do yourself a favor and pack as light as you can.

If you have to bring a lot of things, make sure they are packed in smaller bags or boxes so you can handle them yourself. This is especially helpful if you have to stay in a hotel overnight and won’t have a friend or family member to help you take things in and out of the car and up to your room.

Tips For Road Tripping During The 1st Trimester

When I took a road trip during my first trimester, I didn’t even know that I was pregnant until I had gotten home! In fact, it was during the drive that made me wonder if I was because I was SO tired and nauseous beyond what I might normally be.

When I realized it after the fact, there were some things I wish I would have been able to do in order to make myself more comfortable. Here are some ideas if you are taking a road trip during your first trimester.

17. Know the risks

As I mentioned earlier, I am not a medical professional , but all the info I found said that the greatest risk of miscarriage is in the first trimester. There are also certain factors that might make you high risk, so you should talk to your doctor about it before any long trips.

I mention this not to scare you, but to make you aware that even though you may not be showing a baby bump yet in this trimester, you still need to take precautions and understand the risks of being away from your home hospital during this time. Pregnancy complications do happen, so you should take that seriously.

18. Accept you may not feel well

I felt pretty cruddy during the first trimester. I was exhausted, had pretty bad morning sickness, and was a bit moodier than normal.

Realize that these are all normal symptoms and while they may make the road trip a little less pleasant, there are things you can do and bring along to make it a little more bearable.

19. Keep hydrated

Staying hydrated is always important, but when you are pregnant, it’s going to be even more so. Make sure you have plenty of water with you, and if you have an upset stomach, ginger ale is a great choice too. Whatever you can do to get the water in, you should do it.

20. May have to pee more

Even in the first trimester, you may realize you have to go to the bathroom more. This is good to know so that when you are on your road trip, you stop as often as you need to so you aren’t uncomfortable trying to hold it in.

I always like to utilize the highway rest stops as much as possible, even if I don’t feel like I need to go. There’s usually a nice area to walk around, picnic tables, and often vending machines. When I see one, I tend to get off and use the bathroom, because you never know when the next one might be.

21. Bring snacks

You should always have some healthy snacks with you on a road trip , but if you are nauseous, you may not feel up to eating the things you normally would.

Have some simple snacks , like crackers, readily available if you can’t keep anything else down. You will be tired enough as it is, so stay fueled as best you can with what you can eat.

22. Consider compression socks

Even early on, you may have some swelling of the feet and ankles, so consider bringing compression stockings or socks to prevent this.

These are also a great idea because they can help prevent blood clots and deep vein thrombosis.

23. Take it easy

I mentioned it earlier, but don’t try to plan too much driving in one day . The exhaustion is no joke, and if you are by yourself, you may have to stop a lot to rest.

When my husband and I travel, I normally drive first thing in the morning because I’m most awake then, but when I was pregnant (and didn’t know it), I could hardly keep my eyes open after only an hour. I needed him to take over, and he ended up doing most of the driving that day simply because I was wiped out.

If you have another driver, let them do as much of the driving as they can so you can get some rest.

24. Try B6, ginger chews, etc. for nausea

I found that both B6 vitamins and ginger chews helped a bit with my nausea. If I had known I was pregnant, I would have had plenty of these with me on our long road trip. This is something you can try as well.

Tips For Road Tripping During The 2nd Trimester

During my second trimester with my son, my husband and I took a babymoon to Cabo when I was about 22-23 weeks along.

Even though it wasn’t a road trip per se, we still had to drive to the airport (which is over 3 hours each way) and we spent a lot of time sitting on the plane and in shuttles.

Here are a few things to know if you road trip during the second trimester.

25. You’ll probably feel your best

I felt really good during my second trimester. My nausea and exhaustion went away, I was able to start working out again (with my doctor’s permission of course) and it was still easy for me to get around. I was also still able to sleep half decent.

Many women feel their best during this trimester, so if you want to take a road trip and your doctor gives you the OK, this is the best time to do it.

You should still make sure you drink a lot of water, eat as healthy as you can, and get lots of rest, but you might start feeling more like yourself again.

26. Use a lumbar pillow

Even though I did feel good, my back started to ache after sitting in the car (and on the plane) for more than an hour. It was probably the worst thing for me on that trip.

After we got back, I went out and got a lumbar pillow and it really made a difference! This is the one I have and I love it so much, It’s still one of the best car accessories I have even though I’m not pregnant anymore!

27. Wear compression socks

If you didn’t get them for the first trimester, I definitely recommend them for the second. I was fortunate that I didn’t have any swelling when I was pregnant, but part of that might be because I wore compression socks when I traveled.

Tips For Road Tripping During The 3rd Trimester

You are in the final countdown! Now things are starting to get real, and there are quite a few more things you should be thinking about if you decide to road trip during your third trimester.

This is when I took my long trip to visit family and attend my baby shower, and while it wasn’t ideal, I took every precaution I could and had a comfortable and fairly stress-free journey.

Here are some tips for road-tripping during the third trimester.

28. Consult your doctor

As always, make sure your doctor gives you the OK. Depending on how your pregnancy is, even if it is an easy one, your doctor may not want you to travel during this trimester. You should be prepared for this and not make any solid plans until you know if you can travel.

If you are able to travel, you should make sure you have your doctor’s contact info in case you need to get in touch with them, or if you end up going to another hospital, they can contact your doctor too.

29. Know the closest hospitals on your route

Hopefully, you won’t need one, but in case you do, you should know where the closest hospitals are along your route.

You should have a list with the addresses and phone numbers so if you need to go to a hospital, you can let either the ambulance know (if you called one), or you can quickly drive yourself to the nearest one without having to do the research in the moment.

30. Use a lumbar pillow

A lumbar pillow in your third trimester is going to be a lifesaver. It helped me so much on my long road trip, and I honestly didn’t experience much back pain at all, even on my longer travel days.

31. Wear compression socks

This is another item that if you haven’t gotten it yet, you’ll definitely want to consider the closer you get to your due date.

32. Limit to short trips if at all possible

You should try to limit your road trips to short stints when in your third trimester. You probably won’t want to be too far away from home, or for too long, the closer you get to meeting your little one.

If you do want to take a longer road trip , I’d try to do it at the beginning of the third trimester, when the chances of going into early labor are a lot slimmer (and you also aren’t as uncomfortable).

33. Get out and walk around often

Stretching your legs is going to be even more important as you progress through your pregnancy. You’ll be more likely to get leg cramps, and walking around will help with the swelling and achiness, especially if you are sitting most of the day in a car.

34. You’ll still need to pee a lot

The need to pee doesn’t get any better as you get further along in your pregnancy. If anything, it gets worse as the baby grows and presses more on your bladder.

Pair your walking around stops with your bathroom breaks, about every hour or so, and you’ll be good to go.

35. Take naps when you can

If you are fortunate enough to be traveling with another person, you should try to nap when you are the passenger. You’ll start getting tired more often again at the end of your pregnancy, so take every opportunity you have to rest and get some shuteye. 

36. Have the infant car seat already installed

In the crazy happenstance that you end up giving birth while on your road trip (you just never know!) you’ll want to make sure you have the infant car seat already installed. The hospital will not let you leave without one, and as expensive as they are, you really don’t want to have to go out and buy another one because you forgot yours at home.

37. Have your hospital bag in your vehicle

For the same reason, have your hospital bag packed and in your car just in case. While you more than likely will have clothes and toiletries with you if you are staying overnight on your road trip, you may not have some of the other items you may want, like slippers, a bathrobe, your camera, baby clothes, etc.

Road Tripping While Pregnant: What To Bring

While I already mentioned a few things I recommend bringing while road-tripping when you are pregnant, here is a collective list of what I suggest.

Lots of snacks

You never know when you’ll get the munchies, and you want to keep your energy up and the hanger away.

Lots of water

Staying hydrated is important, so carry plenty of water with you. I like to have my insulated water bottle and then top it off with a gallon jug of drinking water. It’s a lot cheaper to do it this way too than to buy a bunch of individual water bottles.

This might seem like an odd one, but if you are really nauseous or susceptible to motion sickness, you’ll be much happier puking in a bucket than all over the car floor, or having to pull over every few minutes to puke outside. It’s a good idea to have one just in case.

Portable toilet/Travel John

When you have to pee as often as you do when you’re pregnant, you might have to suddenly go and realize there’s nowhere close by that has a bathroom .

I actually started traveling with the Travel John and it’s really nice for peace of mind, especially for me in the wintertime when a lot of roadside stops are closed and there are no restaurants for miles. If you have to go, you can use one of these in the car with no mess.

If you’d prefer a portable toilet, this is a great one .

Lumbar pillow

I’ve mentioned it several times before, but it really is helpful. This is the one I have and I love it.

Comfortable clothes (including shoes)

Being pregnant can be uncomfortable enough, so wear clothes that are comfy and loose. This includes shoes. I like to drive in sneakers because they are breathable and flexible, especially when I get out to walk around. Also, if your feet have swollen, you’ll need to make sure you have something that fits properly.

Compression socks

These really aren’t expensive and they can make a big difference in your comfort level while driving, and also just in general when you’re pregnant.

Prenatal/other medications

You’ll more than likely be taking a prenatal and possibly other medications when you are pregnant. Don’t forget to pack them along!

Your medical records/OBGYN phone number

These are good to have in case you have to call your doctor with a question, or if you have to be seen at another doctor’s office or hospital.

First aid kit

It’s always a good idea to travel with a first-aid kit regardless, but you should make sure it’s stocked with items you’re allowed to take.

Blood pressure cuff

I was at risk for high blood pressure when I was pregnant, so I took mine every day, but even if your blood pressure has been good, it’s not a bad idea to have it with you just in case.

If you are really uncomfortable once your belly starts to grow, a belly band might be worth looking into. This could make your drive a lot more comfortable.

Box to elevate feet

When you’re the passenger, a box to keep your feet elevated might be handy if you are suffering from swollen feet and ankles.

Pregnancy pillow

This isn’t necessarily for when you are driving, but for when you sleep at night. I loved mine ( I had this one ) and found it much easier to sleep on my side when my stomach was supported.

Travel Insurance

If you are doing any international travel or want extra protection, travel insurance is a great thing to have, even when you aren’t expecting a baby. It doesn’t cost much but is worth the peace of mind.

I use and recommend Safety Wing , but there are others out there too.

FAQs About Road Tripping While Pregnant

Is it safe to travel during pregnancy by car.

As long as your doctor has given you the OK, it generally is fine to travel by car when pregnant. However, every woman’s pregnancy is different, so how far you should travel and where you should go might vary. Always talk to your doctor before planning any travel.

How late in pregnancy can you travel by car?

Depending on what your doctor says, you should be able to travel by car up until the baby is born. However, depending on how far along you are, your doctor may not want you to travel very far or for very long.

Every pregnancy is different, so you should always talk to your doctor before taking any trip.

When is the best time for traveling while pregnant?

The second trimester is usually the best time to travel when pregnant. Most women no longer feel nauseous, their energy level is better, and they are usually still comfortable enough to travel.

However, as always, talk to your doctor about your specific pregnancy before travel.

How long should a pregnant woman ride in a car?

If you are pregnant, you should only ride in the car for an hour or two before stopping to take a break. This is good practice because you will need to stretch your legs often and use the bathroom every hour or so anyway.

Conclusion: Road Tripping While Pregnant

Road tripping when you are pregnant doesn’t have to be stressful or uncomfortable. There are plenty of things you can do to make a car trip manageable during this amazing time in your life.

I hope these tips helped you see that taking a long car ride while pregnant is doable!

Stefanie Henne is an experienced road trip travel blogger who specializes in helping others plan their dream vacation, no matter their budget or time restraints. Go here to read more about Stef's story. If you want to send Stef a message, visit her contact page here.

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30 Best Road Trip Snacks That the Whole Family Will Love

Choose from sweet, salty, and healthy snacks.

Every item on this page was chosen by a The Pioneer Woman editor. We may earn commission on some of the items you choose to buy.

It's been years since the entire Drummond clan took a proper family road trip, but Ree took the kids on lots of by-car adventures when they were younger, especially as part of homeschooling lessons. Ree got the kids in the car bright and early to avoid traffic, and would always make sure to pack a Thermos of hot coffee. "Mornings are my favorite part of the day to be on the road," she says. "Most people are just waking up, the roads are significantly less populated…coffee tastes better."

No matter where you're traveling this year, these road trip snacks will fuel you and your family through even the longest drives. Have a safe trip!

Angie's BOOMCHICKAPOP Sweet and Salty Kettle Corn

For the ultimate sweet and salty snack, try this kettle corn. It's made with 100% whole grains and is gluten free and non-GMO, so it's a snack you can feel good about!

JUSTIN'S Classic Gluten-Free Almond Butter Squeeze Packs

Whether you're spreading it onto another snack like an apple (without any mess!) or enjoying it on its own, an almond butter squeeze pack is a great on-the-go snack.

CLIF BARS - Mini Energy Bar Variety Pack

These miniature energy bars are perfect for giving you a little boost when you're on the last leg of your trip. Buy this variety pack to find your favorite flavor.

Newtons Soft & Chewy Cookies Variety Pack

Satisfy your sweet tooth and skip the crumbs with a few Fig Newtons. This variety pack comes with fig and strawberry cookies.

Goldfish Crackers Big Smiles Variety Pack

Goldfish are always a crowd-pleaser. Get the variety pack so everyone in the crew can enjoy their favorite flavor!

Happy Bites 3 Flavor Covered Coffee Beans

When you need a little caffeine but can't stop for coffee, reach for these chocolate-covered coffee beans. Just be sure to keep them away from the kids. 😂

All the Snacks

Who says road trip snacks can't be fancy? Dress up your drive with a curated snack box filled with dried fruit, artisanal hard and chewy candies, popcorn, jerky, and more.

Garden Veggie Straws

The whole family can enjoy this snack, from toddlers to teens to adults. Try a fun flavor like Zesty Ranch to mix things up.

Goya Foods Plantain Chips

For a satisfying crunch without the crumble, try plantain chips. They're healthier than potato chips but still lightly salted for when you want something savory. These come in original and garlic flavors.

Organic Roasted Seaweed Sheets

Get your greens on the go with these roasted seaweed snacks. They're kid and parent-approved!

David Sunflower Seeds Original Jumbo Pantry Pack

Sunflower seeds are a truck-stop classic. Not only are they fun and easy to eat on the road, but they're also packed with vitamin E.

REESE'S Milk Chocolate Peanut Butter Popped Snack Mix

Reach for this peanut butter-y snack mix when you want something sweet but more substantial than a candy bar. It's made with Reese's cups, pieces, and more!

Dried Mango Slices

Traveling with fresh fruit can be tricky—it's so frustrating to reach for a banana, only to find it smushed at the bottom of a bag. Plus, what do you do with that pesky peel when you're on the road? We recommend packing dried fruit for no-fuss snacking.

Fritos Scoops! Corn Snacks

Satisfy a salty craving with some simple corn chips. There's a reason they've stayed popular for more than 80 years. And if you're looking to dip, Scoops! will help you avoid a mess.

Jack Link's Beef Jerky

Ditch the carby snacks and opt for beef jerky when you're craving some protein. This family-sized bag is big enough to share!

Honey Nut Cheerios

Cereal is delicious even without milk. Fill a baggie with your favorite kind for a great on-the-go snack.

CraveBox Care Package

If you're heading on a cross-country road trip, one or two kinds of snacks might not cut it. So buy a wide variety instead! This CraveBox comes with a mix of 45 different salty and sweet snacks.

Great Value Mountain Trail Mix

Is the highway kind of like a trail for cars? Either way, this sweet and salty trail mix will satisfy your hunger on long trips.

YumEarth Organic Tropical Fruit Snacks

Who said fruit snacks are just for kids? These vegan and gluten-free gummies are great for the whole family—and they taste delicious, too!

Snyder's of Hanover Pretzels

Skip the plain salty pretzels that just leave you feeling parched. These twists are seasoned with a buttery blend of spices including onion, garlic, and pepper.

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The Best Road Trip Snacks, According to Eater Editors

From Swedish Fish to charcuterie, these are the snacks that keep Eater staffers sated on long car rides

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Share All sharing options for: The Best Road Trip Snacks, According to Eater Editors

This summer, the road trip was the only option for many of us to get in some kind of vacation or pay a long-overdue visit to faraway loved ones. And given the unpredictability of food options along routes these days, road trip snacks — always an essential item on the road trip packing list — were more important than ever.

There are certain essential qualities to a road trip snack: You should be able to eat it with one hand and with minimal mess. But beyond that, there are several interpretations of the genre. Road trip snacks may be the foods you find at gas stations and convenience stores, or indulgent treats that make the trip more bearable. Some road trippers select snacks based on their resemblance to an actual balanced meal, or on whether or not they’ll ensure the driver stays alert at the wheel. Eater staffers’ preferred snacks run the gamut. Here’s what fuels them through long car rides these days, as well as in better times.

Bit-O-Honey: Bit-O-Honey works as a road trip snack because you can eat an entire bag of them and not feel awful (trust me, I just did this on a six-hour drive from Northern to Southern California). It’s somewhat hilarious that this honey-flavored taffy seems to only be available at truck stops and gas stations. Drivers and passengers alike will crush hours gnawing on these glorious sweets, with microscopic almond pieces giving a modicum of texture. Getting the sticky bits out of your teeth is the rest of the fun. — Matthew Kang, Eater LA editor

Swedish Fish: I always have a bag of Swedish Fish on hand for a road trip. They perk you up, they’re chewy and sweet, and they’re the kind of candy I don’t eat every day. It’s also the ONLY time I drink Red Bull. — Lesley Suter, travel editor

Frozen Snickers: I’ve always maintained that a frozen Snickers bar is much, much better than an ice cream Snickers bar, the latter being an inferior product that melts too quickly and the former being something that will last in the car. — Ryan Sutton, Eater NY chief critic/data lead

Sour Patch Kids: My husband and I both agree that Sour Patch Kids are an absolute must on the road. I prefer the watermelon, but he likes the classics. I’m still bitter that the classic recipe seems to have changed, though; I swear they’re not as sour as they used to be. — Rachel Blumenthal, Eater Boston editor

Beaver Nuggets: Road-tripping in Texas means you have to stop by Buc-ee’s and grab a bunch of their packaged snacks. Despite the unfortunate name, the Beaver Nuggets (actually sweet corn puffs) are really great. — Nadia Chaudhry, Eater Austin editor

Trail mix: I buy Archer Farms trail mix from Target — specifically the Monster one with tons of chocolate. Ignore the raisins. — Ellie Krupnick, managing editor

Snyder’s of Hanover Pretzel Pieces, Honey Mustard & Onion: These carry a Midas touch, covering your fingertips in a golden powder that plays off plain hard pretzels with two sources of tangy-sweet flavor: onion and honey mustard. Grasping for the few thin pieces that hold more powder than pretzel turns every bag into a treasure hunt. — Gabe Hiatt, Eater D.C. editor

Blue Diamond Almonds, Bold Wasabi & Soy: Those thin tubes of wasabi and soy sauce almonds are my road trip snack of choice for a number of reasons. First, they give you all the savory and salt pop of potato chips without the gross “ugh, did I just eat a whole bag of potato chips?” hangover. Second, the pain of wasabi build-up is a great way to stay awake during more monotonous stretches, far less cliched than slapping yourself or other self-abuse you see in the movies. Third, its narrow container is perfect to just tip into your mouth — an act that seems obscene (and obscures your vision) when it’s a chip bag, but makes perfect sense when the bag is long and narrow... and it saves your steering wheel, upholstery, etc. from every road tripper’s nemesis: snack grease. — Eve Batey, Eater SF news editor

Corn Nuts : Corn Nuts are not the sexiest snack, but they fit conveniently in your cupholder and you can just pick at them and shove a handful in your mouth with relative ease. Bonus: If you drop some, they don’t melt all over your car like a bunch of jerks. — Stefania Orrù, coordinating producer

Pizzeria Combos: Combos are so good, but not just any kind: pizza-flavored Combos are the best. They are super salty, bite-sized, and filled with some type of cheesy pizza flavoring. It’s like getting to dip a pretzel in cheese in every bite. I will always eat the whole entire bag on the road regardless of how long the drive is. — Stephen Pelletteri, executive producer

Regional chips: I go for regional takes on barbecue/red hot chips, especially if I am in a new-to-me area where there’s more opportunities to experiment with unfamiliar brands. Pennsylvania gas stations are the best bet for the intersection of multiple brands: One place might get you Snyder’s, Wise, Herr’s, Martin’s, Middleswarth, Utz... No real interest in mesquite/sweet varieties, though. — Missy Frederick, cities director

Ritz Bits, cheese: I only ever buy them at rest stops; I’m scared to invite them into my life outside of that context. — Emma Alpern, senior copy editor

The more holistic meal plans

Carrots and celery: My most recent preferred road trip snack is just straight carrot sticks and celery. I did that on a road trip recently and, magically, I didn’t feel like crap at the end of the trip. Plus, they have that snap and crunch that’s a necessity for a good snack. — Brenna Houck, Eater Detroit editor

Cheese and charcuterie: On the very Los Angeles end of the spectrum, I get mini-cheese and charcuterie boards from Lady & Larder in Mar Vista and then hand feed my boyfriend soft cheeses and cured meats while he drives. — Nicole Adlman, cities manager

Beef jerky, nuts, coffee, and electrolytes: Most of my road trips of late are about the destination, not the journey, and involve driving for 10-14 hours straight — so the idea is to make as few as stops as possible. My road diet therefore is gas station hillbilly x keto bro: beef jerky, nuts, coffee, and Smart Water (or any other electrolyte-loaded water). All the salt means you only need to pit stop when your car does, no matter much you drink, while a zero carb regimen blunts any possible post-prandial zzzs; there’s nothing worse than feeling super full when you’ve got six more hours in a car, even if you have that many episodes of You’re Wrong About left in your podcast queue.

The deep flaw in this plan is that you’re totally at the mercy of the gas station and whatever it merchandises. It’s sort of cheating, because going with the flow is how I approach long drives, but on my usual run between New York and Georgia, I’ve taken to plotting out where the territories of Wawa and Sheetz begin and end to guarantee access to actually edible jerky (the national brands are all trash now, RIP Field Trip) and potable coffee. (As someone who has no particular dog in that regional skirmish , I think Wawa and Sheetz are equally good? SORRY.) At the end of the day, it’s a road trip, and you can’t really appreciate arriving if you haven’t suffered along the way. — Matt Buchanan, executive editor

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THE ULTIMATE ROAD TRIP FOOD LIST: 50 Scrumptious Travel Snacks

Post Summary: The definitive road trip food list with 50 snack ideas and meals to keep you happy the entire car ride. Plus, tips for what else to bring and recommendations for the best road trip coolers.

Road trips are the classic adventure that everyone needs to do at least once in their life, whether you’re traveling solo, with your best buds, or packing in the whole family. What’s the secret to a great road trip? Besides having your maps already downloaded to your phone (travel must #1), it’s to have a collection of the best road trip food at your disposal. Being prepared with good travel food will ensure you don’t:

• Kill your travel mates because you’re hangry.
• Get killed by your travel mates because they’re hangry.
• Get lured in by every gasoline stop and somehow end up with bright orange Cheetos and Slim Jims.
• Waste your travel budget dining on Subway and Wendys road trip meals.

After road tripping with a toddler for half a year around the US, we’ve figured out the ultimate road trip food list so we can enjoy the journey together feeling nourished and happy. Our list includes road trip food ideas for adults and kids as well as healthy car snacks.

After the road trip food list, we’ve included non-food items you’ll want to bring and some tips on choosing the best road trip cooler.

Need More Road Trip Tips? Check out our other articles below:

The Ultimate Road Trip Packing List: 41 Essentials For The Road 160 Fun, Deep, and Sometimes Silly Road Trip Questions 41 Fun and Challenging Road Trip Trivia Questions 17+ Fun Things To Do On A Road Trip How To Survive A Road Trip With A Toddler 40 Must Have Items To Have In Your Camper

*This road trip food list post may contain affiliate links, which means we might earn a small commission if you purchase from them. This is at no extra cost to you! We only recommend products and services we genuinely think are helpful.

The Ultimate Road Trip Food List

Healthy snacks for a road trip

We’ll start with healthy snacks for the road. I don’t know about you, but when we go on road trips, we tend to fall back on fast food and junk food. In an effort to have a quasi healthy road trip we make sure to include some healthy options so we can at least feel like we’ve balanced out all our snickers bars and Wendy’s frosties. Here’s our list of the best road trip foods that won’t leave you feeling sluggish at the end of the day. We also added in a few recommendations of some of our favorite brands.

Healthy Snacks For Car Rides 1. Fruit: Bananas, strawberries, raspberries, blueberries, grapes, apples, oranges 2. Sliced veggies: carrots, cucumbers, celery, bell peppers, pickles, radishes 3. Cherry tomatoes 4. Olives (buy the pitted kinds) 5. Salsa 6. Deli sandwiches or wraps (already made from home or pre-purchased) 7. A simple charcuterie spread (summer sausage, pepperoni, sliced cheese, dried apricots, olives, crackers, etc.) 8. Popcorn 9. Yellow corn chips, blue corn chips, kale chips 10. Granola Bars and Energy Bars ( Munk Bars are our favorite! ) 11. Dried Fruit 12. Crackers (cheese crackers, saltines, whole wheat crackers, these almond crackers are my favorite!) 13. Pretzels 14. Nuts (almonds, peanuts, cashews, macadamia, walnuts, pecans) 15. Trail mix 16. Tuna (Get the kind that doesn’t need to be refrigerated! It can become a snack on crackers, a sandwich, or added to a salad) 17. Coconut chips ( Dang chips are our favorite. ) 18. Dark chocolate 19. Wasabi peas 20. Fruit leather 21. Whole-grain muffins 22. Bread (pretzel rolls, pita bread) 23. Water (Preferably in a water bottle like a Hydro Flask that will keep your water cold for hours.) *The following are all still healthy snacks for a road trip but will require a cooler. Skip them if you are going sans cooler. Further down, we’ll talk about the best road trip coolers. 23. Hard-boiled eggs 24. Small yogurt containers or drinkable yogurts 25. Humus 26. Guacamole 27. Pasta salad 28. Lentil salad 29. Grocery store salad kits (Can be eaten out of the bag! Just cut the top, pour in the salad dressing, and shake it away. You can also opt to do salads in a jar) 30. Cheese

Essential Road Trip Snacks

These road trip snacks might not be the healthiest, but look…you can’t always be perfect!

Road Trip Snack List 32. Beef Jerky 33. Chips 34. Fun candy (Any kind of candy that brings you joy for your road trip. Gummy bears, reeses pieces, airheads) 35. Ranch dip to go with your healthy veggies 36. Fun drinks (Just make sure the drink is able to be resealed or small enough that you’ll drink it all quickly. My favorite road trip drink is coconut water!) 37. Cookies

Road Trip Snacks For Kids And Toddlers

While we don’t put a distinction between road trip food for the adults and road trip food for kids, here are some fun ideas you can add in addition to the travel food listed above. We found that allowing for leniency with what we let our kid snack on will mean a more fun time for everyone in the car.

Road Trip Snacks For Toddlers and Kids 38. String Cheese or Babybels 39. Peanut butter pretzels 40. Clementines 41. Squeezable applesauce 42. Squeezable nut butters (peanut butter, almond butter, cashew butter) 43. Graham crackers 44. Goldfish 45. Fruit snacks 46. Fruit roll ups 47. Peanut butter and jelly sandwich 48. Dry cereal 49. Nutella 50. Snap pea crisps ( I love the wasabi ones from Harvest Snaps . I can only get them online because my grocery store never has them!)

Essential Non Food Items

Now that you’ve got your travel food and made your road trip food list, let’s talk about non food items to have on your road trip packing list. We are both advocates for minimal waste living so we do advise using reusable items like real utensils, glass containers, and reusable straws rather than single-use items. I know it can feel like a nuisance, but once you get used to doing it, it’s easy to integrate it into your habits. We’ve provided links to different products, so you can check out some good options.

-Trash bags (old shopping bags work well) – Stackable glass or plastic containers (While glass may feel like a hazard, I find that most of them are built for endurance and would require some extreme throwing around to actually break. Either way, bringing containers rather than an entire bag of snacks is a great space saver.) -Reusable straws (we like this multipack option here ) -Bento boxes (another option is to make individual bento boxes with everyone’s preferred snacks put in. It’s essentially a healthier version of a Lunchable. Great option if you’re traveling with kids.) Check out these cute bento boxes here . -Utensils -Plates -Paper towels -Hand sanitizer -Ziplock bags -Wipes -Cups if you want to share drinks -Ice packs for the cooler (We prefer to use reusable ice packs like these , but frozen water bottles or ice cubes in a ziplock back will do the job as well.) -Reusable grocery bag to carry your non-perishable stuff -Plastic tub (If you’re going on a long road trip and will have lots of snacks, a good option is to pack all your non-perishable items in a tub like this .) -Cooler

Related : A Comprehensive Guide To the Best Toddler Carriers For Traveling

Best Road Trip Coolers

If you’re going on a long road trip, you’ll definitely want to bring a cooler so you can have more options for the journey. Things to consider when deciding what kind of road trip cooler to bring.

• How much space will you have in your car?
• How many days will you be driving and subsequently how much food will you need?
• Cost of the cooler
• If you road trip or camp a lot and will use a cooler several times a year.

Yeti Roadi 24 Cooler

Our choice for the best road trip cooler is the Yeti Roadi 24 Cooler . It’s a mid-sized cooler that can fit a bottle of wine standing upright. We like its lightweight design and that its compact size can fit on the ground behind the passenger seat.

It has a mid-range price point, so if you are wanting something more economical, you’ll probably want our next pick.

Igloo MaxCold Cooler

If all you need is a no-frills cooler to keep your food cold, the Igloo Maxcold Cooler is a great option. The thin design also makes it a great choice for someone wanting to save room in the car.

Arctic Zone Titan Deep Freeze

If you like a soft cooler, the Arctic Zone Titan Deep Freeze consistently offers the best bang for your buck.

Yeti Tundra 45

Lastly, if you are wanting a high-end cooler that will be great for camping and can take the wear and tear of consistent use, the Yeti Tundra 45 is your best bet. Yeti is the reigning champion of coolers and you can’t go wrong with anything you purchase from them.

Before you head out on your epic road trip, we suggest packing the night before. Alleviating as much stress as possible on the day you leave, especially when you’re doing a road trip with a toddler , is key to enjoying the road trip journey. We find that the night before, it’s best to:

• Wash, cut, and peel all vegetables and fruit.
• Pack up all non perishable food and supplies.
• Prepare any road trip sandwiches you plan to eat.

Lastly, don’t forget to make sure all your tasty road trip snacks are within reaching distance in the car.

We hope you enjoyed our complete road trip food list. Happy road tripping!

** For more road trip inspiration follow us on Instagram . We travel… a lot.

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Hi, we’re Christina and Brad, Idaho based writers and photographers who live to explore. We did a short stint of traveling full time with our two year old and discovered we're much happier as part time nomads. What does that mean? We travel a lot! And then we go home. We love helping fellow parents and everyday adventurers discover new places and experiences.

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111+ Healthy Road Trip Food Ideas (Non Refrigerated Snacks)

Updated: Feb 17, 2024 by Max · This post may contain affiliate links · Leave a Comment

Bringing healthy foods that don't need refrigeration is a great option to save money and time while on the road. Since I travel most weeks for work, I've gotten to truly test out the best nonperishable foods to bring on a road trip for kids and adults.

All these healthy road trip foods don't need refrigeration for at least a day, and most of them will last indefinitely. Whether you're planning a weekend getaway or a cross-country adventure, any of these healthy non perishable snacks will keep you satisfied without having to constantly stop at restaurants or grocery stores.

This article covers well over a hundred road trip food ideas that don't need refrigeration, including pre-packaged nonperishable snacks, meals for each time of day, delicious chocolate snacks , and some recipes you can make ahead of time. Simply use the table of contents below to navigate to what type of road food you seek.

Healthy Non Perishable Snacks

Healthy road trip snacks for kids, fruits to bring on a road trip, gluten-free road trip snacks (non refrigerated), healthy road trip meals for breakfast, healthy road trip meals for lunch, healthy road trip meals for dinner, sweet but healthy road trip snacks (non refrigerated).

Healthy pre-made snacks are among the best foods to bring on a road trip, because not only do they save you time, but they're easy to find and can please kiddos as well as adults.

• Snacking Ramen
• Protein Bars
• Homemade Pop-Tarts
• Mini Muffins
• Seaweed Sheets
• Garlic Peas
• Tahini-Based Fruit Dip (for crackers, chips, or other fruits)
• Fresh Walnuts
• Thai Chili & Lime Cashews (from Trader Joe's)
• Shell-On Pistachios (Wonderful Pistachios are reliably delicious)
• Salted Sunflower Seeds
• Toasted Pumpkin Seeds
• Whole Peanuts
• Raw Macadamia Nuts
• Spiced Pecans (homemade are easy & less expensive!)
• Chocolate-Covered Almonds

• Animal Crackers
• Freeze-Dried Snap Peas (they'll be so obsessed with the crunch they won't even realize it's vegetables!)
• Pretzels (filled or plain; whichever your kiddos prefer)
• Cheese Sticks (mozzarella sticks are easiest to find)
• Freeze Dried Cheese Bites (like Moon Cheese)
• Apple Juice Packs
• Fruity Chia Squeeze Packs
• Healthy Fudge (Nut Butter or Seed Butter Base)
• Graham Crackers
• Annie's Fruit Snacks
• Single-Serve Dry Cereal
• Nut or Seed Milk (this shelf-stable option comes in single-serves, as well, and can make getting your kid to eat breakfast just as easy as at home, especially with the addition of the crunchy freeze-fried fruit!)
• Cherry Tomatoes

• Dried Fruit (i.e. mango, pineapple, apple, etc.)
• Freeze-Dried Fruits (for kiddos with missing teeth or anyone who doesn't like the tough texture of the dried versions; I recommend trying strawberries or mangoes)
• Applesauce Cups
• Mixed Fruit Cups
• Canned Fruit
• Fruit Leather
• Raisins or Dried Cranberries
• Toasted Coconut Chips
• Watermelon Squares
• Cherries on the Stem
• Apples or Apple Slices (great with peanut butter or tahini)
• Asian Pears
• Strawberries
• Dragon Fruit
• Blueberries
• Squeezable Fruit Pouches

Finding gluten-free snacks for road trips is easier than ever these days, and for my fellow grain-free friends, most of these options are also free from grains.

• Veggie Straws
• Flaxseed Pudding in Mason Jars
• Baby Carrots
• Celery Sticks With Dip
• Pre-Cut Bell Peppers
• Lentil Crackers (these can be homemade or sometimes found in stores)
• Tortilla Chips
• Cassava Chips (the Siete brand one comes in several shapes & sizes and we love it with hummus or salsa at my house)
• Potato Chips
• Plantain Chips
• Simple Mills Grain-Free Crackers
• Popped Sorghum
• Clusterbucks (Chocolate Buckwheat Treats)
• Roasted Chickpeas
• French Macarons (fillings vary)
• Coconut Cookies or Macaroons
• Halva (Sesame Seed-Based Sweet Treat)

• English Muffins
• Blueberry or Chocolate Chip Muffins
• Cereal Bars
• Granola (here's my favorite recipe )
• Waffles (making studier versions ahead of time makes them easy to be stored in bags & drizzled with jam, nut butter, or chocolate spread for a sweet breakfast treat)
• Banana Bread

• Peanut Butter and Jelly Sandwiches
• Pita Bread (with deli meats, nut butters, pomegranate seeds, a sprinkle of granola, or any combination of flavors you take along)
• Hard-Boiled Eggs
• Trail Mix (Homemade or Store-Bought)
• Crackers and Hard Cheeses (like parmesan or gouda)
• Chips and Salsa
• Packets of Nut Butter (Justin's brand is reliable)
• Pita Chips and Hummus
• Sweet Potato Chips

• Canned Chili (Annie's brand is great)
• Canned Soups
• Canned Beans
• Salmon Jerky
• Canned Tuna or Chicken
• Packet Rice or Quinoa
• Packets of Lentil Stew or Chickpea Stew
• Salami Sticks (can easily be sliced, or you can buy small ones for easy snacking)
• Premade Falafel Balls
• Baked Sweet Potatoes

• Peanut Butter Cookies
• Almond Flour Brownies
• Dark Chocolate Chips
• Homemade Chocolate Chip Rice Crispy Treats
• Rice Pudding Cups
• Nut Butter Cups
• Sugar-Free Candy Bars
• Chocolate Tahini Spread
• Candied Ginger Pieces
• Energy Bites
• Chocolate-Covered Espresso Beans
• No-Bake Cookie Dough
• Pepero Sticks (or Pocky )
• Peanut Brittle
• Dark Chocolate Bars

More Vegan Recipes and Chocolates

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21 Best Road Trip Snacks for Long Drives

From granola bars and cookies to chips of all kinds, here are some of the best road trip snacks to take with you on your next road trip.

Road trips aren’t complete without snacks. Be sure you’ve packed enough nourishment for the long drive!

Whether you’re in the mood to indulge or want something clean to nibble on, I have you covered.

This last has everything from healthy roasted chickpeas to sinful caramel corn.

Fill up the tank and get your itineraries ready. This list will take care of the snacks.

21 Healthy Snacks for Your Next Road Trip

1. trail mix   .

Let’s start things off with a snack that’s loved both by kids and adults. This trail mix isn’t just about nuts and dried fruit.

Also loaded with pretzels, Cheerios, mini-marshmallows, and M&M’s, it gets a 12/10 for color, flavor, and texture.

It’s so good, it’s almost impossible to stop snacking on it.

So instead of packing it in one big bag, I suggest you place it in smaller bags so everyone gets their own.

2. Puppy Chow  

Puppy chow, also called muddy buddies, doggy bag, and reindeer chow is a snack made of rice cereal squats (such as Chex) coated in peanut butter and chocolate and dusted with powdered sugar for good measure.

While its sounds like something a dog would it, it is nothing of the sort.

In fact, no matter how your pup begs for it, you mustn’t give in. Remember, it contains chocolate.

3. Beer Nuts  

Personally, I don’t find peanuts a fun and exciting snack. Beer nuts, however, is an entirely different story. These nuts I can eat all day!

Cocktail peanuts are cooked in sugar syrup. Once it sets, the sugar crystallizes, forming a sweet and crunchy coating covering the nuts. 

Finishing it off is a sprinkling of sea salt, adding a nice salty contrast to the sweet sugar coating.

4. Popcorn  

If you’re a sucker for caramel corn, you’ll love this recipe.

If you think there’s no way to make your very own without making a huge mess, think again.

This recipe for caramel popcorn takes place in the microwave. This is not a drill, people!

Yes, you can achieve that sweet, crunchy, beautiful golden brown caramel popcorn by only using this nifty kitchen appliance.

5. Texas Trash  

The name may be disgusting, but Texas Trash is a treasure.

It’s a sweet, salty, and savory mix of Cheerios, pretzel crisps, peanuts, and a variety of Chex cereals.

It doesn’t end there, though. The medley of crunchy munchies is coated in a garlic-y, buttery, and umami-rich sauce to tie all the flavors together. 

Finally, they’re popped in the oven to give them that extra crunch.

6. Granola Bars  

Granola bars are awesome at keeping you energized throughout the day. The only thing is, they cost a lot.

Don’t spend all your money on granola bars. Save it for pocket money and souvenirs. With this easy, budget-friendly recipe, your problem is solved. 

A mix of almonds, oats, peanut butter, maple syrup, and dates, these homemade granola bars are just as delicious, if not more, than any you can find in stores.

The best part? You’ll get to enjoy as many granola bars as you can at a fraction of the cost. 

7. Chocolate Chip Cookies  

Nothing adds more joy to a road trip than chocolate chip cookies do. These classic treats are iconic for a reason – they’re seriously delicious.

These aren’t your average chocolate chip cookies, though.

This recipe is a copycat of the famous Doubletree cookies – gigantic cookies that are outrageously buttery and chewy.

They’re not just packed with chocolate chips, but walnuts as well – a wonderful combination of gooey and crunchy.

8. Fire Crackers  

Let’s be honest – saltines are no fun. If there’s any way to put a damper on your road trip, it’ll probably be saltine crackers.

That’s not to say you can’t turn the boring crackers into something exciting, though.

This recipe for fire crackers will revamp those squares from bland to banging.

Saltin crackers are drizzled with spiced melted butter and baked until golden. The difference it makes is simply astonishing.

9. Apple Chips  

Excursions with friends and family are generally fun, but the long drive can get boring.

What better way is there to pass the time than with a bag of chips?

Sure, potato chips are king, but if you’re looking for a cleaner option, these apple chips have you covered.

They’re just as crispy and crunchy as potato chips, but they won’t make you feel guilty. 

10. Fantasy Fudge  

These fantasy fudge squares are truly a dream come true.

They’re chewy, ooey-gooey, and oh so chocolatey. They’re loaded with walnuts, too, giving you a crunchy surprise in every bite.

Here’s a bonus: fudge is so easy to make. It’s impossible to fudge up!

The hardest part is waiting for it to set. It takes 4 hours, but the wait is worth it.

11. Bagel Chips   

Got some stale, leftover bagels? Put it to good use and turn it into bagel chips. You’ll be snacking on these crispy-crunchy delights all day and night!

It couldn’t be easier to make. You can use seasoned bagels for a flavorful snack, or use unseasoned and flavor them yourself.

You can make them smokey and savory with BBQ seasoning, or sweet and spicy with cinnamon sugar. Either way, these chips will be a road trip hit.

12. Apple Fritters  

Got a hankering for fall flavors? Scratch that itch with these glorious apple fritters.

Pillowy cakes are bursting with sweet apple chunks and bathed in a sweet cinnamon-sugar glaze.

These fritters are extra special, too, because, for this recipe, we’re using donut batter.

That’s why they’re so plump and pillowy. Move over, Krispy Kreme! 

13. Roasted Chickpeas  

Chickpeas aren’t exactly the first thing that comes to mind when it comes to road trip snacks.

But trust me, you’ll definitely want to take this treat with you wherever you go.

Canned chickpeas are soft, sometimes mushy. But when you pop them in the oven, a magical transformation occurs. 

They become wonderfully crispy and addictive. Seasoned with a slew of herbs and spices, they’re so tasty they’ll blow your taste buds away.

14. Banana Muffins  

Muffins are always a good idea for road trips. These grab-and-go snacks aren’t only mess-free, but insanely delicious as well.

These banana muffins are dense and moist at the same time.

Flavored with sweet, overripe bananas, their delicious banana flavor can’t be denied.

The recipe calls for Bisquick for the batter, so you know it’s an easy one.

15. Peanut Butter Pretzels  

Pretzels are already a fun snack, but you can always take it up a notch.

Coat those crunchy treats with a mixture of melted chocolate and peanut butter, and they become a thousand times better.

Drizzled with even more melted chocolate garnish, these pretzels are as tasty as they are pretty.

16. Coconut Chips

I love all things coconut. Whether it’s in cake or cookie form, I’ll eat it all. So when I saw this recipe for coconut chips, I just had to give it a try. 

These coconut chips are mind-blowingly amazing! They’re sweet, nutty, and unbelievably crunchy.

They’re sprinkled with a bit of salt, so they also have that sweet and salty contrast going on.

Best of all, these chips are healthy.

17. Baked Veggie Chips

Just because you have diet restrictions doesn’t mean you can’t enjoy an addictive snack.

These veggie chips are oil-free, vegan, gluten-free, and definitely guilt-free. 

Most importantly, they’re delicious. With this recipe, you get a mixed bag of crispy beetroot, zucchini, carrots, sweet potato, and rutabaga.

How fun is that? The colors alone will make your mouth water.

18. Blueberry Muffins  

Need some last-minute road trip snacks? These blueberry muffins are here to save the day. 

They’re soft, moist, and bursting with fresh blueberries. Also, they’ll only take you 15 minutes to make – and that’s not a typo!

Thanks to Bisquick, these muffins come together in no time, without sacrificing flavor. 

19. Green Bean Chips  

If you have a dehydrator, I know exactly what you should make.

These green bean chips are a billion times tastier and healthier than store-bought veggie sticks, and they’ll cost you a lot less.

Flavored with just a bit of salt and nutritional yeast and dehydrated overnight, these green bean chips are surprisingly crispy and delicious.

Believe me, even the kids will love them. 

20. Chocolate Covered Almonds

Almonds and chocolates are great. Put them together and you’ll get a snack that’s even better.

I can never say no to chocolate-covered almonds.

They have the perfect combination of smooth and crunchy, sweet and nutty. They’re absolutely addictive.

Instead of buying them, I prefer making them myself. It’s more affordable and tastes just as good, if not better.

If you want to stay within budget, this recipe is a must-try.

21. Peanut Butter Banana Smoothie

How about some thirst quencher? If you’re looking for a sweet, hearty, and refreshing drink to bring on your next road trip, this smoothie perfectly fits the bill.

Bananas and peanut butter are an age-old combination that never disappoints.

Turn them into a smoothie, and you’ll have an outrageously tasty refreshment that’ll keep you full throughout the long drive.

21 Best Road Trip Snacks For Long Car Rides

These road trip snacks are a must for your next car trip! From roasted chickpeas to caramel corn to trail mix, don’t hit the road before packing these tasty snacks.

Ingredients

Texas Trash

Granola Bars

Chocolate Chip Cookies

Fire Crackers

Apple Chips

Fantasy Fudge

Bagel Chips

Apple Fritters

Roasted Chickpeas

Banana Muffins

Peanut Butter Pretzels

Coconut Chips

Baked Veggie Chips

Blueberry Muffins

Green Bean Chips

Chocolate Covered Almonds

Peanut Butter Banana Smoothie

Instructions

• Select your favorite recipe.
• Organize all the required ingredients.
• Prep a road trip snack in 30 minutes or less!

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Hey there! I'm Kim. I love running, cooking, and curling up with a good book! I share recipes for people who LOVE good food, but want to keep things simple :)

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50+ Easy, Healthy Road Trip Snack Recipes: Road Trip Foods

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Planning a road trip? It’s important to keep up your energy, and avoid the lows of sugar crashes by bringing along some easy to pack road trip foods and snacks. We’ve rounded up the best healthy road trip snack recipes to make your trip planning a breeze. 

From energy balls and granola bars, to cookies, muffins, salty mixes, and heartier savoury snack foods we’ve got it all. Making our own road trip snacks are a family tradition for all our road trips. These are all kid and adult approved travel snacks.

Satisfy all your travel companions cravings (and your own). A lot of these homemade road trip snack recipes also have gluten free, vegan, or low carb options . So no matter what your dietary requirements are, there’s something specially for you.

Are you ready for some quick, healthy road trip snacks to make? Grab your car cooler and Let’s go!

Table of Contents

How to Eat Healthy on Road Trips

First things first is to plan out your travel snacks and meals.

The times we’ve not prepped ahead, inevitably we’d end up starving in the middle of nowhere, with only a gas station for food. And end up feeling low energy or tired afterward.

Bring a cooler and shop at your local market / grocery store.

When driving long distance you should bring and eat a combination of proteins, fats, fibre, textures and tastes . As well as nutrient dense whole foods to curb your cravings, and satisfy your hunger.

Delicious and healthy homemade road trip snacks will help make sure you and your family stay nourished and energized.  Use our free Road trip templates to make things easier.

Some of the best road trip snacks include:

• Granola Bars
• Energy Balls / Energy Bites
• Sweet and Savoury Muffins
• Salty or sweet  crunchy snacks: Roasted Chickpeas, Kale Chips, Dried Fruit
• Dips / Spreads & Veggies, Crackers or Pretzels
• Veggie Fritters
• Fresh Spring Rolls
• Chicken Kabobs or Poppers

Easy, Healthy Road Trip Snack Recipes

Prepping your road trip snacks, and meals is just as important as finding a great deal on your car rental , and booking your accommodations.

We’ve gathered easy & tasty recipes together to make this easier for you.

Homemade Road Trip Snacks 

While it may take a bit of extra time, bringing homemade road trip snacks can save you time, and money on your journey with family or friends.

We’ve broken these DIY road trip snacks into the following categories:

• Energy Balls / Bites  and Protein Bites Recipes

Healthy Snack Bar Recipes

• Healthy Cookie Recipes
• Sweet and Salty Road Trip Snack Recipes
• Dried Fruit and Veggie Chips
• Roasted Chickpea Recipes
• Road Trip Muffin Recipes – Sweet and Savoury
• Granola and Overnight Oats Recipes
• Savoury Make Ahead Road Trip Snacks

We’ve rounded up some delicious, healthy and easy to make recipes for you to try. Let us know which ones are your favourites!

Please note : All the photos you see in this post belong to the website / bloggers the recipes are from.

Grab your Free Road Trip & Meal Planner HERE :

More road trip snack ideas here.

Quick Road Trip Snack Recipes: Energy Balls, Energy Bites, Protein Bites

Whether you call them energy balls, bites, bliss balls or protein bites , they all have something in common.  They are super quick and easy to make, nutritious and versatile enough to fit all your travel companions road trip snack preferences and dietary needs. 

Plus they are no-bake and can be made in under 15 minutes. 

Sweet, salty, protein filled bites of goodness, these one bite wonders are easy to pack and store in your cooler. The perfect quick road trip snack recipes for busy parents.

1. Coconut Date Balls | Healy Eats Real

Easy No Bake Coconut Date Balls have only three ingredients, and are a naturally sweet paleo and vegan snack. Crunchy coconut taste on the outside combined with creamy, soft inside = bliss in one bite. Plus no nuts!

2. Dried Fruits Ladoo – Easy Energy Balls | Dassana’s Veg Recipes

Dry Fruits Laddu is an easy, nutritious recipe of energy balls that are healthy and tasty. Packed with nutrients, good fats and fibre, these energy balls are made with dates, figs and various nuts. An ideal long road trip snack.

3. Lemon Coconut Chia Balls | Cathy’s Gluten Free

Lemon Coconut Chia balls are a refreshing and sweet snack. With only 5 nutrient packed ingredients, they are easy to make and bring along for the day.

If you want a little more protein, check out this similar recipe for Coconut Protein Balls

4. Pumpkin Energy Balls | Plant Powered Cooking

Looking for a unique energy ball recipe? You’ve found it. Pumpkin Energy balls are made with inexpensive chickpeas, lots of spices, and are gently sweetened with dates. Pumpkin pie in  hand held form.

5. Pistachio Energy Balls | Hoorah to Health

Pistachio energy balls are great for road trips, as they don’t need to be refrigerated and provide a nice energy boost so your travelers don’t get too cranky!

6. Low Carb Peanut Butter Balls | Cassidy’s Craveable Creations

Looking for an alternative to eating cookie dough straight from the bowl? This recipe has got you covered. These sweet, peanut butter cookie dough flavoured balls will satisfy your cravings and hunger. 

7. Salted Caramel Bliss Balls | It’s Not Complicated

With just 5 ingredients, these delicious Salted Caramel Bliss Balls are so easy to make. A perfectly healthy sweet road trip snack or treat, they are vegan, gluten and refined sugar free.

8. Vanilla Coconut Bliss Balls | My Plantiful Cooking

Vanilla coconut bliss balls are a wonderful, healthy sweet treat to have on hand. Naturally sweetened with dates, they are perfect for a midday pick-me-up after a long hike or drive.

🚙 You may also like Simple Ways to Save Money on Road Trips

9. Apple Pie Oat Bliss Balls | Kidgredients

Yummy and portable, these apple pie bliss balls are the perfect road trip snack. Plus they are super kid-friendly, nut free, and no bake. When you are craving the apple pie taste, without all the work, or mess on the road, these will satisfy.

These healthy snack bar recipes are easy to make, with minimal ingredients, so you can spend more time enjoying your trip, than preparing for it. Add these to your list of healthy snacks for road trips.

10. Low Carb Granola Bars | Wholesome Yum

These homemade Kind Bar copycats are the easiest low carb, gluten-free, sugar-free granola bars you can make at home. Plus they take only about 10 minutes to make, so you are ready to head out on your adventures in no time at all.

11. Coconut Candy Bars | A Sweet Alternative

If you are looking for an alternative to store bought chocolate bars, and love coconut, then you have found the right recipe!

These coconut candy bars are refined sugar free (sweetened with maple syrup, YES!) and made from simple, nutritious ingredients. They’re easy to make and so satisfying. 

12. Homemade Protein Bars  | Masala Herb

Homemade protein bars without protein powder are enriched with nuts and dried fruits. Know what’s in your protein bars!

13. Vegan Raspberry Rhubarb Bars | By The Forkful

Raspberry Rhubarb Bars are my dream breakfast snack on the go. Quick and easy to make, portable, and filled with fresh summery fruit. What more would you want?

14. No Bake Chocolate Peanut Butter Crunch Bars  | Vegan Huggs

Five ingredients + fifteen minutes  = No Bake Chocolate Peanut Butter Crunch Bars. A cross between a Rice Krispie treat and Nutty Buddy bars this portable snack is perfect for indulging any time of day.

🎒 Check out this Road Trip Packing List & tips too

15. Healthy Carrot Cake Protein Bars | Any Reasons Vegan

Carrot Cake Protein Bars are a perfect road trip snack made of carrots, dates and pistachios, a no bake dream. These nutritious bars are full of protein, vitamins and iron, but shhhhhh don’t tell the kids they’re healthy.

16. Peanut Butter, Banana Oatmeal Bars | My Plantiful Cooking

Peanut Butter, Banana, Oatmeal Bars have only three ingredients, are vegan and a wonderful on the go snack. Whether you are looking for breakfast to go, or a snack mid day these chewy moist bars will satisfy.

17. Two Ingredient Nutella Brownies  | Momma Lew

Two ingredient fudgy, rich nutella brownies will satisfy your sweet tooth. Cooked in a muffin tin, they are easy to transport wherever you travel. Sometimes you just need to indulge a little.

18. Homemade Granola Bars | Ottawa Mommy Club

Homemade granola bar recipe is slightly different as it does not contain any oats. It is also a great snack for when you are hungry, but want an alternative to store bought bars.

19. Oat and Honey Granola Bars | Healthy Life Trainer

Chewy No-bake Oat and Honey Granola Bars are quick and easy to prepare in under 15 minutes. They are loaded with wholesome ingredients such as oats, almond, honey, butter, and cranberries.

Homemade Road Trip Snacks – Cookies

Cookies! Now who can resist a delicious cookie especially homemade ones. They are portable, easy to make and pack, and can be full of nutritious and delicious add ins, so are ideal for road trips.

20. Anzac Biscuits | Mama Loves To Cook

Tap into a  tradition from Australia and New Zealand with some buttery, caramel flavoured Anzac Biscuits. These coconut oat cookies are quick and easy to make, travel well and last for ages.

21. Best Road Trip Breakfast Cookies | Boulder Locavore

The name says it all, but don’t be fooled by the title. You don’t have to be on a road trip or only eat them for breakfast. As the name suggests they are a great source of nutrition in a few bites without a crazy amount of sugar and processed ingredients. They pack a great amount of protein, fiber and essential fats into their two-bite form as well.

22. Besan Ladoo – Chickpea Flour Sweet Cookies | So Yummy Recipes

Make these chickpea flour  sweet treat balls for your next trip and enjoy them as your scrumptious sweets that offer an energy and protein boost.

23. Carrot Cake Breakfast Cookies | Just As Tasty

Combining two of my favourite things into one is heavenly. Carrot Cake Breakfast cookies are soft, bursting with flavour, and can be eaten as a snack any time of the day.

24. Flourless Chocolate Chip Cookies | Living Healthy With Chocolate

Amazing flourless,  gooey and  soft cookies, filled with chocolate chips that are super easy to make (and eat). This recipe is gluten-free, dairy-free, and Paleo with Keto and Vegan options.

Road Trip Snack Ideas – Sweet and Salty Recipes

If you are looking for healthier, homemade road trip snack ideas to replace the frequent stops at gas stations, and grabbing a bag of chips and pop, then this section is for you. 

Trail mix is a must bring travel snack for all our road trips, camping trips and adventures. Kids love it when you add a bit of smarties & gummy bears.

25. Smoky Trail Mix | Boulder Locavore

Snackers unite! Trail Mix is a perfect snack when on the go or for traveling. This version takes it up a flavor notch with smoked almonds as the central ingredient. The mix to sweet, salty and crunchy can’t be beat. If not a lover of the smoky almonds, regular almonds may be substituted.

26. Sweet and Salty Trail Mix | Neighbor Food

Curb your crunch craving with this sweet and salty trail mix. The beauty of homemade trail mix is you can mix and match your favourite nuts, seeds, dried fruits and extras to your liking.

27. Instant Pot Popcorn | Nourish Plate

This recipe just blew my mind. Popcorn in an instant pot is a brilliant idea. Cheap, easy to make, popcorn travels well and is a tasty snack, with many seasoning choices to try.

28. 3 Ingredient Popcorn Balls | Crave The Good

Delicious 3 ingredient popcorn balls are a sweet addition to your day. Technically the base recipe is 2 main ingredients, with customizable options. Popcorn + Honey + Seasonings = endless options for hand held snacks.

29. 5 Minute Cheese Snack Mix | Recipes From A Pantry

Need a quick last minute snack before heading out on your road trip? This 5 minute cheese snack mix will save the day. Plus it can also be used as last minute snacks for guests, holiday gifts, potlucks, so it’s a good one to keep in your back pocket. 

30. Snickerdoodle Muddy Buddies | The Short Order Cook

Chex sweet treat meets Snickerdoodle taste equals an addictive road trip snack. Plus it’s no bake, which is a bonus for prepping in the summer months.

31. Seasoned Ranch Pretzels  | Budget Delicious

Nothing says road trips more than a pack of pretzels. Take your snacking up a notch with ranch seasoned pretzels. If you aren’t a fan of ranch, not to worry there are many other variations you can try as well.

32. Slow Cooker Candied Nuts | Casserole Chrissy

Poppable, sweet and crunchy, these candied nuts make the perfect on-the-go snack, any time of year.  You can choose any combination of nuts that you like for a unique blend each time.

Need road trip ideas? Check out this One Day in Zion National Park or this 4 Day Itinerary in Acadia National Park , both are family friendly .

Easy Road Trip Snack Recipes: Dried Fruit & Veggie Chips

One of the simplest, whole food ways to prepare foods is by dehydrating. Dried fruit and veggie snacks make for some delicious crunchy, sweet and salty road trip snack ideas.

33. Easy Homemade Fruit Rollups | Amanda’s Cookin’

Plum fruit rollups have just 3 ingredients and are a fun and healthy snack that the whole family will love. Plus they’re easy to pack and carry around for all your family vacations.

34. Crispy Air Fryer Apple Chips | Recipes From A Pantry

Addictive, crunchy and healthy,  cinnamon apple chips are the next best thing to add to your road trip snack list. Using an air fryer cuts down dehydrating time to a fraction of what you need for the oven so makes this snack even easier.

35. Chewy Dried Bananas | Healthy Green Savy

Sometimes you just want something a little sweet with a chewier texture. Dried bananas do just this. It’s a great way to use up those fast ripening bananas on your counter, and have an easy road trip snack to bring with you. 

36. Dried Mango  | Masala Herb

Dehydrated mangoes can turn into a food obsession. They are super good and ridiculously easy to make from scratch.

37. Dehydrated Pears | Emily Fabulous

Dehydrated pears are so easy to make and are a healthy snack, that’s perfect for kids, adults anytime, anywhere. 

38. Oven Baked Beet Chips | Pink Fortitude

Crispy, curled beet chips, are a slightly sweet and salty chip alternative, that adds a little colour to your palate. Plus beets are high in vitamin C, fiber, potassium, protein, folate, and manganese, so you’re getting your vitamins and satisfying your crunchy salty tooth.

39. Baked Kale Chips | Healthy Green Savy

Kale chips are a delicious new fad, that I hope doesn’t go outta style. Kale chips are a great way to get your kids, or partners in to travel to eat more veggies. Easy to make and very addictive, they help curb your  salty-crunchy cravings. The only problem is trying not to eat them all right away. They may not make it into your car for the road trip.

Roasted Chickpea Snacks 

Roasted chickpeas are a crunchy, salty alternative to too many potato chips on the road. Don’t get me wrong, I enjoy my salt n’ vinegar chips, but sometimes  you need something a little heartier that packs a protein punch.

Not to mention roasted chickpea snacks are vegan, full of fibre, iron and folate. 

40. Crispy Air Fryer Chickpeas | Little Sunny Kitchen

Crispy Air Fryer Chickpeas are spicy, crunchy, and packed with plant protein.  Using an Air Fryer makes sure that every single chickpea is perfectly crunchy.

41. Curried Air Fryer Chickpeas | That Girl Cooks Healthy

This easy to make recipe is packed with protein and flavour from herbs and spices. Plus they are easy to make in large batches, right in your air-fryer. The hard part will be not eating them all before you pack them away for your road trip.

42. Healthy Roasted Chickpeas with Seasonings | Amy Gorin Nutrition

If you don’t have an air fryer try this general roasted chickpea recipe  with over 10 seasoning options. Packed with all the tips you’ll need on how to make a grab-and-go chickpea snack that keeps it’s crunchy texture. 

Healthy Snacks for Road Trips: Muffin Recipes

I have a confession to make. Muffins are not my favourite. There I said it, don’t judge me too harshly. Mostly because I find commercially they are made too sweet, and taste more like cake. 

But muffins are super handy to have on hand for long (or short road trips), especially with kids. Which is why I often tend to make and pack savoury muffins or lean towards recipes that use alternatives to white sugar. 

We’ve rounded up some yummy, healthier road trip ideas with these muffin recipes to expand your snack offerings. My favourite “sweet” recipe is below:

43. Packed for Life’s Kid Favourite Muffin Recipe – The Best Banana Muffin Recipe

This is my favourite muffin recipe by Chocolate Covered Katie. I make it 2-3 times a month, and everyone I’ve fed them to have loved them.  So if you are looking for an easy recipe, you can’t go wrong with this one. 

Sweetened only with ripe bananas, easy to make, they are kid-friendly and delicious. To make them gluten-free I use GF oat flour, plus add my own spin by adding  ½ tsp to 1 tsp each of ground cinnamon, and  ginger and about  ¼ tsp of ground cardamom. 

I am excited to add some of these next sweet and savoury muffin recipes below to my regular muffin rotation.

Savoury Road Trip Muffin Recipes

44. Broccoli and Cheese Breakfast Muffins | End Of The Fork

Savoury muffins filled with broccoli and cheesy goodness. These muffins are delicious warmed up at breakfast time or for an on-the go road trip snack. Light, fluffy, fits in your hand and so easy to make, your kids can help you.  

45. Greek Breakfast Egg Muffin | Always Use Butter

Not just for breakfast, these greek egg muffins are packed with feta cheese, sun-dried tomatoes and black olives. Savoury goodness in a couple of bites, to fill your belly on the road.

46. Air Fryer Pizza Rolls | Crave The Good

Ok, so these are not technically a muffin, but air fryer pizza rolls would be soooooo good for a road trip snack, or an afternoon snack, or breakfast, or anytime really. Stretch, gooey mozzarella cheese, and delicious tomato sauce wrapped in pizza dough cooked to perfection in an air fryer, can’t be beat.

Road Trip Snack Ideas: Sweet Muffin Recipes

47. Peanut Butter Banana Muffins | Wholesome Family Living

Peanut Butter and Banana muffins are versatile, packed with protein, and are delicious any time of day. Plus this recipe makes a big batch, so whether you’re road tripping with hungry kids or friends, there will be more than enough to share.

48. Vegan Blueberry Lemon Muffins | Get Set Vegan

Not just for vegans! These Blueberry Lemon Muffins combine the best things, fresh berries and lemon for a moist, delicious portable snack.

49. Banana Pear Muffins  | Mrs. Jones’s Kitchen

Banana Pear Muffins will be  well loved by the kids in your life, big and small. With no added sugar, they are  naturally sweetened with banana and pear, and travel really well.

Healthy Road Trip Snacks: Granola & Overnight Oats Recipes

50. Cocoa Fig Granola | Healy Eats Real

Cocoa Fig homemade granola is a flavour explosion filled with crunchy clusters of chocolatey goodness.  Sugar free, paleo and vegan,  pack this granola snack for the road and don’t look back. It’s ok if you don’t want to share.

51. Cinnamon Vanilla Granola | Brooklyn Active Mama

Cinnamon Vanilla Granola is so full of dried cranberries, chia, flax seeds, nuts, and yummy goodness, this will quickly become your favourite on the go snack.

52. Chunky Peanut Butter Banana Protein Granola | My Plantiful Cooking

Peanut Butter and Banana is such a classic taste combo.This high protein granola is chunky, crispy & utterly delicious. Happens to also  be naturally vegan & gluten-free. A portable snack to have on hand. Grab a handful whenever you are feeling snacky.

53. Dark Chocolate Cherry Granola | Aspen On Main

Chocolate and cherry are such a classic taste combination, that this granola is sure to please even the crankiest of road trip companions. Naturally sweetened with maple syrup and includes other healthy ingredients like oats and flax seed, making it a great on the go snack with or without yogurt.

54. Banana Cinnamon Overnight Oats | Plant Powered Cooking

These banana cinnamon overnight oats are a  well-balanced, easy to pack and eat  breakfast that tastes like banana bread!

What I love about overnight oats are: 

• They are easy to make even while on the road, as long as you have a few simple ingredients and a container. 
• Versatile – don’t like bananas, switch them out for applesauce, or berries.
• Can be eaten any time of day, not just for breakfast.
• One of the best road trip snacks for kids as they can combine good fats, proteins, and other nutrients.

Road Trip Foods: Savoury Make Ahead Road Trip Snack Recipes

Sometimes you just want something a little more substantial than an energy bite, or a handful of trail mix. Take a look at these delicious, savoury make ahead road trip snack receipes. Easy to grab and eat as snacks on your next adventures.

55. Chicken Seekh Kabob | So Yummy Recipes

These succulent chicken seekh kebabs are delicious to have as they are. But you can have them rolled in tortilla wraps, naan bread, flatbread or just in hot dog buns. Making them easy to take with you for a quick snack or meal on the road.

56. Air Fryer Popcorn Chicken | Budget Delicious

Air Fryer Popcorn Chicken is the perfect recipe for making an appetizer or a road trip snack that will be well  loved by the whole family. 

57. Cheesy Smashed Chickpea Spread | Veeg

Looking for a protein packed, delicious spread to dip your veggies, pretzels, or crackers on the road? This cheesy smashed chickpea spread is just the ticket and it’s kid approved. 

58. Fresh Vegan Spring Rolls | Happy Kitchen

Fresh spring rolls with peanut sauce are a family favourite while being a healthy mess-free portable snack. Mix and match your favourite veggies, add in some tofu or tempeh if desired roll em’ up and away you go. 

If you are wanting a non-vegan version we usually add cooked prawns/shrimp to ours.  

59. Vegan Zucchini Corn Fritters | Happy Kitchen

Crispy, delicious and full of veggies such as zucchini and corn, these fritters are a perfect addition to your family road trip snack list.

60. Vegan Pinwheels | Get Set Vegan

If you are trying to avoid dairy, or just want to expand your recipe horizons, these vegan pinwheels are a great addition to your road trip. Full of beans, beets, avocado and veggies, these pinwheels  will provide a delicious on the go snack or lunch.

Conclusion: Road Trip Foods: 50+ Easy, Healthy Road Trip Snack Recipes

Whether you are heading out for a day trip or an epic week long family road trip up Vancouver Island, there are 50+ easy, healthy road trip snack recipes to inspire your vacation planning and taste buds.

Enjoy the journey while munching on these scrumptious yet nutritious bites that’ll keep your energy levels high and your taste buds satisfied.

So, buckle up, hit the road, and let these wholesome goodies fuel your wanderlust. Don’t forget to bring a cooler, and share your favorites with friends and fellow travelers. Because great snacks and epic road trips are always better together!

Happy snacking, explorers!

What’s your favourite road trip snack recipe? Let us know in the comments below, or connect with us on social media. We’d love to hear from you.

ROAD TRIP IDEAS & RESOURCES

Here are our favourite resources we use to research and book our trips. They offer competitive deals, and good customer service. Plus itineraries and more travel ideas for Acadia area: Bryce Canyon in One Day Tips for Zion National Park with Kids Road Trip Meals Ideas Big Sur Road Trip Itinerary Boston to Acadia: New England Road Trip —- 150 Car Conversation starters to beat boredom Essential road trip packing list Easy Toddler & Kid Road Trip Activities Simple ways to have a budget road trip RV Travel gift ideas Booking.com – Book your accomodations here. Excellent booking site for lowest lodging rates. VRBO – Book family friendly accommodations here, but no cleaning! Viator – Find & book even more experiences, tours & lessons world wide. Discover Cars – Make finding the cheapest or best car for your trip easy (worldwide) Going (Formerly Scott’s Cheap Flights) – Find cheaper flights Anything else? Check out our Family Travel Resources & Tips page

Packed for Life is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com, amazon.ca.

Donna Garrison is the founder of Packed for Life, an ever curious traveler with a passion for making memories with her family. With a unique perspective on travelling on a budget gathered over 30 years, 20 countries and 5 continents she gives families the tools & resources they need to experience the joys of travelling more for less through practical solutions. She helps over 20,000 families a month plan & take the family travel, camping and road trip adventures of their dreams in Canada, the USA and around the world. Contact her at: Donna [at] packedforlife.com

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Thanks for some tasty options! I am really looking forward to being able to travel again one of these days! Pinning for later 🙂

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Road trip being 26 weeks pregnant

I lived 4 hrs from my OB during my last pregnancy and frequently drove across the state 6ish hours during a pregnancy before that.

Don’t limit water, just know you’ll have to take more toilet breaks - know where they are, squatting is totally still possible, but getting harder around then.

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Plant Based Plan

15 Easy Snacks To Survive Road Trips

Posted: February 19, 2024 | Last updated: April 5, 2024

Have you ever dealt with hunger growls during a lengthy drive? Hunger can quickly dampen the fun of a scenic route. But worry not, road trip snacking doesn't mean resorting to oily, sugary options.

1. Almond Joy: The Nutty Travel Companion

Almonds, a road trip superstar, offer a satisfying crunch. Rich in protein and good fats, they keep energy levels stable. A handful can make a significant difference, as studies suggest they reduce hunger and calorie intake later in the day​​.

2. Greek Yogurt Parfaits: A Creamy Delight

Portable and customizable, Greek yogurt parfaits are a sweet treat. Layer it with fruits and granola for a fiber-rich snack. This combo balances blood sugar, crucial for avoiding those mid-trip slumps.

3. Popcorn: The Light Munch

Forget movie theaters; popcorn is a road trip hero. Low in calories, high in fiber, it’s perfect for mindless munching. A study shows whole grains like popcorn contribute to dietary fiber intake, essential for gut health​​.

4. Cheese Cubes: Dairy’s Best Kept Secret

Cheese cubes are not just for fancy platters. Packed with calcium and protein, they're a savory option for hunger pangs. Opt for low-fat versions for a healthier twist.

5. Fruit Leather: Nature’s Candy Strip

Ditch the sugary snacks for fruit leather. It’s nature’s candy - sweet, chewy, and satisfying. Unlike processed snacks, it’s free from added sugars and preservatives, keeping your energy levels steady.

6. Trail Mix: The Ultimate Mix-and-Match

Trail mix, a medley of nuts, seeds, and dried fruits, packs a nutritional punch. Tailor it to your preferences and dietary requirements. Moreover, it provides a well-rounded mix of proteins, fats, and carbs, ideal for long-lasting vitality.

7. Veggie Sticks and Hummus: Crunch Time

Veggie sticks paired with hummus are not only crunchy and flavorful but also a great source of vitamins and fiber. This snack is particularly effective in keeping you full and hydrated, thanks to the high water content in veggies.

8. Sip on Smoothies: Liquid Satisfaction

Smoothies? Yes, please! Blend fruits, veggies, and yogurt for a drinkable feast. They're refreshing, hydrating, and brimming with nutrients. A great way to get your five-a-day without the hassle.

9. Oatmeal Cookies: A Healthier Crunch

Who can resist cookies? Opt for oatmeal ones. They're fiber-rich and more nutritious than their sugary counterparts. Perfect for satisfying a sweet tooth responsibly.

10. Rice Cakes: Light and Airy

Rice cakes are a surprisingly versatile snack. Top them with avocado or nut butter. They're light yet filling, making them ideal for snacking without feeling weighed down.

11. Beef Jerky: Savory Protein Kick

Beef jerky is a protein-rich, low-fat option. It's perfect for curbing hunger without the bulk. Just watch the sodium content to keep things healthy.

12. Bananas: Nature's Energy Bar

Bananas are nature's answer to energy bars. Easy to carry and eat, they're packed with essential vitamins and provide a quick energy boost.

13. Edamame: The Green Crunch

Edamame beans, seasoned with a pinch of salt, offer a delightful indulgence. These little green powerhouses are loaded with protein and fiber, making them a clever choice for a savory snack. What's more, they add a fun element to snacking and help pass the time during those extended road journeys.

14. Sweet Potato Chips: The Better Chip

Baked sweet potato chips outshine the traditional variety. Loaded with vitamins A and C, they offer guilt-free satisfaction with their inherent sweetness. A crispy, health-conscious choice for chip enthusiasts.

15. Turkey and Cheese Roll-Ups: Protein-Packed Bites

Skip the bread; roll turkey and cheese together. These protein-packed bites are low-carb and filling. They’re convenient, mess-free, and deliver a flavor punch. Ideal for keeping hunger at bay while navigating the open road.

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23 Incredible Road Trips in the U.S.

Whether you’re looking for sweeping views of the pacific ocean or a multiday adventure through national parks, these road trips provide plenty of opportunities to explore the united states..

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Glacier National Park is one of many scenic places you can visit on an American road trip.

Photo by Zack Frank / Shutterstock

In a country as large as the United States, there’s no shortage of destinations and detours to explore by car . Whether your idea of the perfect American road trip entails an epic, cross-country journey or a shorter jaunt through a few of its most iconic national parks , your options are as large and varied as the country itself.

Even if you don’t have the time to drive cross-country, there are plenty of road trip routes (ranging from three days to a week or longer): classic California itineraries , New England routes that shine especially well in the fall, scenic East Coast adventures, and a variety of Midwest journeys for folks farther from the coasts.

No matter your mode of transportation—be it van, RV, motorcycle, or four-door sedan—these are 21 of the best road trips in the nation to consider.

Plan your next Route 66 trip around thirst-quenching stops.

Photo by Peek Creative Collective/Shutterstock

There are many ways to do a cross-country road trip in the USA, but these two itineraries will take you through some truly iconic American places.

1. Chicago to Los Angeles: A Whiskey Road Trip on Route 66

It doesn’t get more American than a 2,000-mile drive along the entirety of Route 66. There are endless ways to take this legendary trip (including an EV version —but to take your cross-country road trip to the next level, we recommend exploring another American pastime: whiskey.

Starting in Chicago and ending in L.A., you’ll stop by some of the leading craft distilleries in the United States, like Few Spirits in Chicago, Still 630 in St. Louis, and Red Fork Distillery in Tulsa. In between tastings, make time for detours to natural attractions, like the Grand Canyon, and quirky roadside curiosities, like Cadillac Ranch in Amarillo, Texas. Just remember to drink responsibly—this is a road trip after all.

Plan your trip

The full itinerary: Put a New Twist on Route 66—Make It an American Whiskey Road Trip

No cars are allowed on Mackinac Island, so you need to park before taking the ferry to this spot.

Photo from Shutterstock

2. Bangor, Maine, to Seattle, Washington: The Great Northern on U.S. Route 2

Covering both the U.S. and Canada, a cross-country trip along U.S. 2 is ideal for anyone who wants to experience the vast diversity and expansiveness of North America. This drive runs the entire top border of the U.S. and showcases otherworldly natural wonders like Acadia National Park in Maine, the Apostle Islands National Lakeshore in Wisconsin, and Mackinac Island in Michigan. The route also passes through Canada, taking road-trippers through Ontario into Quebec—this route may focus on nature, but you won’t want to miss a stop in Montreal or Ottawa.

You’ll also get to explore Montana and Glacier National Park ( reservations may be required ) before passing the Columbia Plateau and ending in the Pacific Northwest’s largest city, Seattle. Don’t miss spending time in the Olympic Peninsula (home to Olympic National Park) for a peek at one of the most scenic places on the West Coast.

3. Dana Point to San Francisco: Driving California’s Pacific Coast Highway

The seemingly endless views of the Pacific Ocean along Highway 1 (also known as the Pacific Coast Highway) are what road trip dreams are made of, and exactly what makes this California road trip so popular. However, with so many stops along the 655-mile stretch, we pulled together a list of the ones well worth pulling over to view. Don’t miss the perfect surfing waves in Santa Cruz, seasonal cuisine in Malibu, an afternoon a the boardwalk in Santa Monica, or a night in Big Sur as you drive between Dana Point (just south of Los Angeles) and San Francisco.

• The full itinerary: The Best Stops for a Road Trip on the Pacific Coast Highway
• The AFAR Guide to San Francisco

The seaside town of Monterey was the setting for John Steinbeck’s Cannery Row .

Photo by Denise Lett/Shutterstock

4. Big Sur to Mono County: A Literary Road Trip Through Northern California

Yes, this itinerary requires you actually put down your book to drive, but seeing some of the pivotal places that shaped American authors will be so worth it. Follow in the footsteps of writers like Jack Kerouac, Maya Angelou, and Amy Tan on this road trip that takes you through literary landmarks in Northern California, such as Caffe Trieste, a meeting place for Jack Kerouac, Allen Ginsberg, Alan Watts, and other bohemian writers and thinkers. This 12-stop itinerary is perfect if you live in the San Francisco Bay Area because you’ll be able to stay make these trips in one or two days.

The full itinerary: The California Road Trip All Book Lovers Should Take

Arizona may take its nickname from the Grand Canyon, but the state has far more natural wonders than just that one.

Courtesy of Shutterstock

5. Phoenix to the Grand Canyon: An Iconic Arizona Road Trip

This 240-mile Arizona road trip takes travelers along some of the state’s most iconic highlights, including its most famous one, the Grand Canyon. A great itinerary for first-time visitors and returning travelers alike, it offers plenty of opportunities for scenic drives, hiking, and biking—as well as tasty food along the way. Hike the 2,704-foot-tall Camelback Mountain in Scottsdale or take in the beautiful red rocks of Sedona on a hike to Cathedral Rock while exploring the Grand Canyon State.

• The full itinerary: The Classic 5-Day Arizona Road Trip
• Grand Canyon guide: The First-Timer’s Guide to the Grand Canyon
• Where to eat in Phoenix: A Chef’s Guide to the Best Restaurants
• Where to stay: The Best Hotels in Arizona ; The Best Airbnbs in Sedona

The Delicate Arch living up to its name in Utah’s Arches National Park

Photo by tusharkoley / Shutterstock

6. Zion to Grand Canyon: A National Parks Road Trip in the Southwest

If you’re looking to visit as many national parks as possible in one road trip, this southwestern itinerary is for you. This journey through Utah and Arizona lets you hike Angel’s Landing in Zion, feel tiny under Delicate Arch in Arches National Park, explore Fairyland Loop Trail in Bryce Canyon, and, of course, raft down the Colorado River in the Grand Canyon. Most visitors to the Grand Canyon remain on the rim, but take at least four days to venture within the canyon and take advantage of the trails and river rafting.

• The full itinerary: The Ideal Road Trip Through U.S. National Parks
• Utah’s 8 Best National Parks and Monuments
• 10 Best National Parks and Monuments in Arizona
• The First-Timer’s Guide to the Grand Canyon

Stop and admire the winding roads of the San Juan Skyway.

Photo by Anh Luu/Shutterstock

7. San Juan Scenic Skyway Road Trip: An Adventure Through Southwestern Colorado

This Colorado trip takes you along the 232-mile loop of the San Juan Scenic Skyway, where you will see plenty of alpine forests, mining towns, and craggy peaks. And for anyone looking to enjoy refreshments after a long day of driving, this route features many opportunities to stop at some of the best breweries in Colorado , such as Ska Brewing Co. in Durango.

• The full itinerary: The Ultimate Southwestern Colorado Road Trip
• Five Classic Colorado Road Trips To Take This Year

In small-town Buena Vista, the riverfront Surf Hotel offers front-row seats to Colorado-style adventure seekers.

Courtesy of the Surf Hotel

8. Denver to Montrose: A 420-Mile Road Trip Through Colorado

Want to explore even more of the Centennial State? Head out on this weeklong road trip where you can fish for salmon in Colorado’s largest reservoir, visit numerous small towns, like Paonia and Crawford, with thriving art scenes along the Colorado Creative Corridor , and explore Black Canyon of the Gunnison National Park, one of the least visited national parks in the nation.

• The full itinerary: Art Stars, High-Altitude Wines, and a Remote National Park: The Ultimate Colorado Road Trip
• Where to stay: The Best Hotels in Colorado
• The AFAR Guide to Denver

Portland may be Oregon’s largest city, but with a population of some 652,000 (or 2.5 million in the larger metropolitan area), it isn’t intimidatingly large.

Photo courtesy of Travel Portland

9. Portland to Astoria: An Oregon Coast Road Trip for Outdoor Lovers

If you love the outdoors, then this six-day road trip along the coast of Oregon is for you. After driving to Coos Bay from Portland, travelers will meander along Oregon’s dramatic, rocky coastline, discovering some quintessentially Pacific Northwest vistas along the way: evergreen forests, seaside dunes, and marine ecosystems. Between stops, there are ample opportunities to stretch your legs hiking, kayaking, or strolling around the region’s small towns—like the historic old town in Florence.

Of course, it wouldn’t be an Oregon road trip without a stop (or three) at a craft brewery, such as Fort George Brewery in Astoria, or cozy coffee shop, like Bread & Roses in Yachats.

• The full itinerary: An Outdoor Lover’s Road Trip on the Oregon Coast
• The AFAR Guide to Portland

The State Capitol Building in Nashville marks the end of this road (trip).

Photo by photo.ua / Shutterstock

10. Seneca Falls, New York, to Nashville, Tennessee: Follow the Path of the Women’s Suffrage Movement

Starting in New York’s Finger Lakes region and ending at the State Capitol Building in Nashville, this road trip traces the route of the national women’s suffrage movement. Highlights include stops at the Susan B. Anthony Museum & House ; Union Square in New York City, which was the site of the first suffrage march; and the Belmont-Paul Women’s Equality National Monument in Washington, D.C.

• The full itinerary: Celebrate Women’s Suffrage on an Epic, Self-Guided Road Trip
• Where to stay: The Best Hotels in Nashville
• The AFAR Guide to Nashville
• The AFAR Guide to Washington, D.C.

Asheville is one must-stop on a North Carolina road trip.

Courtesy of ExploreAsheville.com

11. Charlottesville to Asheville: A Scenic Road Trip Through Virginia and North Carolina

The Blue Ridge Parkway is one of the most scenic drives in the country. Beginning in the soft hilly meadows of the Appalachian Mountains from Shenandoah National Park down into the Blue Ridge Mountains, then into the Great Smoky Mountains, this five-day road trip is best done at a slower pace, which is perfect for admiring the dramatic outlooks and green plateaus. This eclectic itinerary features stops at an art museum, a dairy farm, and plenty of hiking trails.

• The full itinerary: The Ultimate Blue Ridge Parkway Road Trip
• Where to stay: 12 Dreamy Blue Ridge Mountain Cabins You Can Rent on Airbnb and Vrbo
• 8 U.S. National Park Road Trips to Take in Your Lifetime

Dowa:kwe dance group from Zuni Pueblo in 2019

Courtesy of Indian Pueblo Cultural Center

12. Albuquerque to Las Cruces: Discover New Mexico on This Three-Day Road Trip

This route steers you away from New Mexican tourist hot spots like Taos and Santa Fe and instead takes you on a three-day adventure with places that teach you about Pueblo history. You’ll stop at Indian Pueblo Kitchen (formerly known as Pueblo Harvest), a restaurant inside the Indian Pueblo Cultural Center that features Indigenous cuisine ; pick up peppers at Three Brothers in Hatch; and slide down the dunes in White Sands National Park.

• The full itinerary: This New Mexico Road Trip Is the Perfect Introduction to the Land of Enchantment

Historic Fort Martin Scott is one of the places travelers can visit to learn about Fredericksburg’s history.

Photo by Mark König/Unsplash

13. A Five-Day Scenic Road Trip Through Texas Hill Country

This Texas road trip starts and ends in San Antonio with stops in small towns like Bandera, Boerne, and consider a stop in Fredericksburg, which is one of AFAR’s best places to go in 2024 ). Over five days, you’ll find opportunities to stroll in a Japanese tea garden in San Antonio, relax along the Sabinal and Frio Rivers by inner tube, and eat as many tacos as you want. Seriously: You could eat tacos for every meal on this road trip and not get tired of them.

• The full itinerary: Tree Houses, Tubing, and Tacos: The Ultimate Texas Hill Country Road Trip

Mount McKinley looms large on a drive through Denali National Park.

Photo by warnsweet / Shutterstock

14. A Weeklong Road Trip Through Alaska’s Most Majestic Sights

This weeklong drive in Alaska starts and ends in Anchorage. You travel along four scenic byways; explore Wrangell–St. Elias wilderness, the largest U.S. national park; catch sight of Denali, the tallest peak in North America; and enjoy the surprisingly stellar food scene of McCarthy, a one-road town with only a couple dozen residents.

• The full itinerary: Glaciers, Mountain Peaks, and Organic Farms: The Ultimate Alaska Road Trip
• Which Alaska National Parks Should You Visit?

More than geothermal pools, Kirkham Hot Springs features a piping-hot waterfall.

Courtesy of Idaho Tourism

15. Boise to Sun Valley: Explore Idaho’s Scenic Byways

Even a short road trip can be packed with adventure, good food, and scenery, which is exactly what this trip from Boise to Sun Valley along Idaho’s Ponderosa Pine Scenic Byway offers. Although the drive only takes six hours, we recommend taking a few days to explore all the stops and detours along the way. One can’t-miss spot is the Kirkham Hot Springs , where you can stand under a waterfall that will splash you with 135-degree mineral water year-round.

• The full itinerary: The Little-Known Idaho Road Trip You Need to Drive
• Things to do: The Best Outdoorsy Things to Do in Idaho

Grand Portage State Park is the only state park jointly managed by a state and a Native American band.

Photo by Shutterstock/QZ

16. Duluth to Grand Portage State Park: A Scenic Minnesota Sampler

Although there are many appealing road trips throughout the Midwest, this 143-mile, three-hour circuit, which starts and ends in Duluth, Minnesota, is worth keeping in mind. Meandering north on MN-61 with this itinerary, you will enjoy prime views of Lake Superior and towns like Grand Marais, as well as Grand Portage State Park, home to waterfalls, hiking trails, and opportunities to learn about the Ojibwe community who occupy the land today. Once back in Duluth, enjoy a beer at Canal Park Brewing Company before checking into the waterfront Canal Park Lodge nearby.

• The AFAR Guide to Minnesota

Wind your way through colorful foliage in New Hampshire.

Photo by Shutterstock

17. Kancamagus Highway: A Quintessential New England Drive

Yes, you can take a road trip in New England at any time of the year , but this region shows off its best colors in the fall, when locals and tourists alike head out into the country to view the changing colors of the trees. Join other admirers of fall foliage on this popular, 34.5-mile road trip along New Hampshire’s Kancamagus Highway, colloquially known as the “Kanc,” for picturesque ponds, hiking trails, and scenic overlooks.

• Plan Your Fall Getaway With This Peak Foliage Prediction Map

Ogunquit is home to the small, postcard-perfect harbor of Perkins Cove.

Photo courtesy of QualityHD / Shutterstock

18. Maine’s “Lobster Trail”: Travel Route 1 Along the Coast

Traveling Route 1, affectionately known as “the lobster trail,” along Maine’s jagged coastline is an exercise in indulgence. Sample lobster dishes in all forms—buttered, steamed, on a roll, or even in a decadent mac-and-cheese.

The trip starts in the quaint small town of Ogunquit , with its rare (for the area) 3.5 miles of white-sand beach. Make your first lobster of the journey count, steamed with a side of drawn butter at Barnacle Billy’s in picturesque Perkins Cove harbor. Stop at Big Daddy’s for a cone on your way to the shipbuilding center—and summer home of George H. W. Bush—Kennebunkport. Stay at the recently redesigned 150-year-old classic White Barn Inn , and consider a sailing trip for an afternoon. With lobsters cooked in ocean water, the legendary lobster roll at the Clam Shack is a must.

• 8 Scenic East Coast Road Trips to Take This Year

Throughout North Carolina’s Piedmont region, innovative restaurants, shops, and restaurants like Leah & Louise in Charlotte, above, are creating a buzz.

Photo by Peter Taylor Photography

19. Raleigh to Charlotte: A 4-Day Trip Through North Carolina’s Reinvented Core

North Carolina’s Piedmont region extends from the coastal plain to the Blue Ridge Mountains, and includes farmland and rolling wooded hills, especially on the 1-40 stretch near Hillsborough. Starting in Raleigh, drive the short distances to Greensboro, Winston-Salem, and Charlotte to see how these cities are innovating through art, food, and a celebration of the past. Take your time—four days should do—to experience downtown arts districts, James Beard Award–winning restaurants, and civil rights museums that speak truths. Plan your trip

• A Road Trip Through North Carolina’s Reinvented Core

Scenic South Walton is part of the Emerald Coast of Florida.

20. Scenic Highway 30A: A Sunday Drive Through South Walton, Florida

Florida is full of places to cruise with the top down, but it’s hard to beat a Sunday (or any day) drive along Scenic Highway 30A through northwest Florida, home to a postcard-perfect stretch of seaside towns known as South Walton.

The roughly 28-mile route through South Walton County kisses the coast for nearly all its length, taking you through gorgeous residential Gulf-front communities like Rosemary Beach, Grayton Beach, and Blue Mountain Beach . Roll down the windows and let the emerald-hued views in.

Pull over to explore, too—maybe to admire the New Urbanism architecture in Alys Beach or to swim in the clear waters at Grayton Beach State Park . (The beach here has been lauded among the best in the world.)

• The full itinerary: The Florida Road Trip You’ve Been Missing

Stand-up paddleboarding is just one way to enjoy a Florida Keys sunset.

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21. The Florida Keys: An Island-Hopping Getaway

For a sunny road trip itinerary in Florida, skip Miami and head farther south. Beginning in Key Largo and ending in Key West, the Florida Keys Scenic Highway is often overlooked for more well-known routes up north, but it is well worth going out of your way to experience.

As the name suggests, this route is very scenic, so plan to spend at least a few days exploring it and numerous stops along the way. Some highlights include driving across the impressive Overseas Highway, stopping to admire art in the town of Islamorada, and enjoying the historic sites, food, and (of course) beaches in the city of Key West.

• The full itinerary: How to Road Trip in the Lesser-Known Florida Keys

Sun Studio in Memphis was the site of the famous Million Dollar recording session that brought together Elvis Presley, Jerry Lee Lewis, Carl Perkins, and Johnny Cash.

Photo by f11photo on Shutterstock

22. Memphis to Bristol, Tennessee: A Music-Driven Adventure

If you have about a week to spare and a deep appreciation for music, take a road trip from one side of Tennessee to the other, starting in Memphis and ending in Bristol. The eastbound trip spans genres, including rock ( Graceland ), blues ( Beale Street) and, of course, country (did you really go to Tennessee if you didn’t go to Dollywood ?). Nashville serves as the halfway point on your journey—so consider penciling in an extra 48 hours to fully explore the state capital’s greatest hits.

• The full itinerary: 5 Great American Road Trips For Music Fans

The stunning coastline near Cueva del Indio has been the backdrop of star-studded films.

Photo by Alexsf.gr/Shutterstock

23. Arecibo to Condado, Puerto Rico: A Lesser-Known Side of a Well-Loved Island

In the minds of many, trips to Puerto Rico bring images of stunning beaches , delicious foods , and maybe a bioluminescent bay or two . But there’s plenty of history to be found here, too, as Puerto Rico was home to an Indigenous population known as the Taino, a heritage many Puerto Ricans embrace. That history can be explored via a road trip. Starting in the northern town of Arecibo, travel south to Ponce, then back north to Condado—along the way you’ll encounter petroglyphs, Indigenous sites, and breathtaking natural spots.

• The full itinerary: A Puerto Rico Road Trip That Puts Indigenous Culture First

Additional road trip planning resources Picking the route for your road trip is only one part of your planning. From what snacks to pack to which podcasts to listen to, these additional resources will help you prepare for your next adventure:

• Best road trip snacks
• Road trip planning apps
• Podcasts and audiobooks to download
• What to pack for a road trip

This article originally appeared online in August 2020. It was most recently updated on April 4, 2024, to include current information. Additional reporting by Jessie Beck, Erika Owen, Ray Rogers, Terry Ward, and Sheryl Nance-Nash.