The 8 Healthiest Gas Station Snacks for Your Summer Road Trip, According to Nutritionists
Here's what health experts reach for during long drives.
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Summer road trips are all about the journey, but if you've ever stopped for gas on an empty stomach, you know how easy it can be to leave with a bag of chips, a candy bar, and possibly an oversized soda. While those options are certainly still around, convenience stores have expanded their offerings over the past several years. Today, many gas stations stock everything from fresh fruit and Greek yogurt to protein shakes, nuts, and hummus, making it easier than ever to find a snack that will keep you satisfied between meals.
How To Find a Healthy Gas Station Snack
Instead of focusing on calories alone, look for snacks that provide a balance of protein, fiber, and healthy fats. Protein helps promote fullness, while fiber slows digestion and supports digestive health. Healthy fats from foods like nuts and seeds can make snacks even more satisfying.
If one food doesn't provide all those nutrients, create your own combination. Pairing a protein shake with a banana, or pairing pistachios with fresh fruit can provide more lasting energy than grabbing a candy bar or pastry alone.
It's also worth paying attention to serving sizes. Many snack foods are packaged to look like a single serving but actually contain two or three servings. Taking a quick look at the Nutrition Facts label can help you make a more informed choice.
And don't forget about hydration! Summer road trips often mean long hours in the heat, and even mild dehydration can contribute to fatigue. Water is always a great choice, but unsweetened sparkling water and plain coconut water can also help you stay hydrated between rest stops.
Below, you'll find 8 healthy gas station snacks that nutritionists actually reach for during long drives.
The Healthiest Gas Station Snacks You Can Buy
If it's going to be several hours before your next meal, a high-protein shake can be one of the most satisfying choices in the refrigerated section. Johannah Katz, MA RD recommends a Fairlife Nutrition Plan Chocolate Shake which provides 30 grams of protein, 150 calories, and only 2 grams of sugar per bottle. It also supplies calcium and potassium, making it more nutritious than many other bottled beverages you'll find in the cooler.
When you're craving something salty and crunchy, Lisa Valente, M.S., RD recommends Wonderful Pistachios Sea Salt & Vinegar. A single serving provides 6 grams of protein, 3 grams of fiber, and heart-healthy unsaturated fats. This combination helps make them much more satisfying than many snack chips. Pre-shelled varieties are especially convenient for eating in the car without the extra mess.
Stacey Woodson, MS, RDN, LDN recommends Smartfood White Cheddar Popcorn. Popcorn is one of the few snack foods that's also a whole grain, making it a surprisingly nutritious choice for road trips. Smartfood White Cheddar Popcorn provides fiber along with a small amount of protein, helping to make it more filling than many crunchy snacks. Because popcorn has a light texture and relatively large serving size, it can also satisfy the urge to munch during a long drive.
Talia Follador, RDN, LDN recommends The Only Bean Dry-Roasted Edamame because they deliver an impressive amount of nutrition in a small package. Just one ounce provides about 12 grams of protein and 5 grams of fiber, which are two nutrients that help support fullness and promote steadier energy between meals. Edamame also contains unsaturated fats and potassium, making it a heart-healthy alternative to many traditional snack foods.
If you're in the mood for something sweet, Crispy Green Freeze-Dried Strawberries can satisfy that craving without the added sugar found in many fruit snacks and candies. A one ounce serving provides about 5 to 6 grams of fiber and contains no added sugar. They're also naturally rich in antioxidants and provide the sweet flavor of fruit in a crunchy, portable snack.
When refrigeration isn't an option, Jennifer Kurzawa, RDN recommends a nut-based snack bar, like KIND bars. The snacks stand out because many varieties are made primarily with whole nuts and are sweetened with ingredients like honey, maple syrup, or cane sugar rather than artificial sweeteners. They also provide a combination of protein, fiber, and heart-healthy fats that can help keep you satisfied longer.
Hummus is one of the most balanced grab-and-go snacks you can find in a convenience store refrigerator. Made primarily from chickpeas, tahini, and olive oil, it naturally provides plant-based protein, fiber, and heart-healthy unsaturated fats. Single-serve hummus cups are especially convenient because they're portioned and easy to enjoy with whole-grain crackers or fresh vegetables, if they're available.
Drinkable yogurt can be a smart option when you want something that's both refreshing and filling. According to Kirsten Seele, MFN, RD, CSOWM, LD, NBC-HWC, Chobani High-Protein Yogurt Drink provides high-quality protein, approximately 15-20 grams, making it a convenient snack when you don't have time to sit down for a meal. The protein helps support fullness, while the carbohydrates provide energy for the road ahead.
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