Food

Buckle Up for a Dietitian’s Top High-Protein Travel Snacks Perfect for Your Next Road Trip

A dietitian shares her favorite high-protein travel snacks perfect to enjoy while driving to help you stick with your goals on the road.

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Photo: Getty Images / mixetta
Published Jul 1, 2024

Written by 

Sarah Schlichter, MPH, RDN

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There are two essentials that every successful road trip needs: a great playlist, and some really good snacks. The latter is perhaps most important, because while you can stream the new Sabrina Carpenter single from nearly anywhere you are, there aren’t always the best food options on the interstate. (Or sometimes, many rest stops at all.) While you may not typically think of road trip snacks as “healthy,” we’ve rounded up several high-protein travel snacks to help balance your blood sugar and keep you satisfied through long hours on the road.

Experts in This Article

Sarah Schlichter

Having a few options to satisfy your taste buds can provide a much-needed break from focusing on the road—or the flight tracker, if your travel plans are taking you up in the air—and these tasty snack ideas really hit the mark from a nutrition standpoint.  Plus, many of these options are affordable and easy to find at gas stations, airport snack shops, and more.

Why is protein important?

Protein is responsible for aiding in muscle building and repair1 and supporting the immune system2. Like carbohydrates and fat, protein is just one part of the equation in an overall healthy and balanced diet. While carbohydrates are known to provide quick energy, protein is known to “extend that energy.” It does this by keeping blood sugar stable and enhancing satiety, thereby keeping you full for hours.

The daily recommendation for protein is 0.8 grams per kilogram of body weight. (If you’re 150 pounds, that amounts to around 54 grams of protein per day.) Some people may feel better with slightly higher amounts depending on their age and activity levels.

No matter what eating pattern you follow, you need adequate protein every day, and ideally, in each eating occasion. Research has shown that your body is better able to use protein when you space out your intake throughout the day3 versus eating it all in one meal. In other words, each meal and snack should have protein in it, and diversifying your protein intake can ensure you’re getting a wide range of nutrients.

How to eat more protein while traveling

It can be challenging to stick with nourishing nutrition goals while you’re traveling—you might be on a long road trip where rest stops are few and far between, or at the airport so early in the morning that nothing is open. That’s why a little bit of preparation can go a long way towards eating healthfully on the road.

Being in the car (or hanging around the airport terminal) for long periods of time can lead to boredom snacking. Being prepared with healthy snack ideas can help combat this. I prefer my snacks to have at least seven to 10 grams of protein per serving to ensure they keep me full and satisfied for longer.

If you are able to pack a cooler, you’ll have some more options when it comes to snacking. However, a reusable bag or Tupperware container can also work for short durations. Here are some of our favorite high-protein travel snacks to pack along for your next trip.

9 high-protein travel snacks a dietitian loves

1. Nuts and seeds

Nuts and seeds are efficient sources of plant-based protein and healthy omega-3 fatty acids. Pistachios, specifically, are a complete protein, meaning they offer all of the essential amino acids that the body can’t make.

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Buy it:Wonderful Pistachios No Shells Variety Pack, $8 for nine pouches

Make it:No-bake peanut butter and pecan clusters

2. Tuna or salmon pouches

High in healthy omega-3 fatty acids and protein, shelf-stable tuna pouches offer nearly 15 grams of protein per pouch and don’t require a can opener. Eat them right out of the pouch, throw in a wrap or pita bread, or pair with some whole grain crackers.

Buy it: Starkist Tuna Creations Pouches, $6 for four

3. Beans and pulses

While we often think of canned beans for chilis and quesadillas, there are several portable options for pulses that provide protein and other nutrition benefits. From roasted chickpeas (5-6 grams of protein per serving) to snap pea crisps (5 grams of protein per serving), pulses can quench the salty potato chip craving while also providing protein, fiber and other micronutrients.

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Buy it:Snapea Crisps Harvest Snaps Wasabi Ranch, $15 for three 3.3-ounce bags

Make it:Roasted chickpeas

4. Jerky

Jerky is an easy, high-protein option for on the go. You can find low-sodium jerky and flavored options at many gas stations. Aside from beef jerky, turkey, salmon and tuna jerky are also wonderful and easy shelf-stable protein options for traveling.

Buy it: Krave All Natural Pork Jerky Black Cherry BBQ Seasoned, $7 for 2.7 ounces

Make it:Mushroom jerky

5. Protein bars

There are a wide range of protein bars available that cater to nearly every dietary preference. Try to aim for those with at least eight to 10 grams of protein and less than eight grams of added sugars. Some protein bars are made with artificial sweeteners, which don’t sit well with everyone. If you don’t want to be dealing with digestive discomfort while traveling, stick to those that you eat and enjoy regularly that don’t cause stomach issues.

Buy it:Magic Spoon Treats, $39 for pack of 16

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Make it:3-ingredient blueberry almond energy bars

6. Edamame

Edamame is a wonderful, soy-based plant protein option, offering 13 grams of protein per one-third cup serving. Whether you prefer your edamame shelled, chilled or dry and crunchy, this healthy option is also high in fiber, iron, and magnesium.

Buy it:The Only Bean Crunchy Roasted Edamame Beans Wasabi Soy Sauce, $14 for three 4-ounce bags

Make it: Edamame hummus

6. Hard boiled eggs

At 6-7 grams per egg, hard boiled eggs are an easy-to-prep snack that’s perfectly portable. Add a little salt or EBTB seasoning and enjoy this protein-packed snack, which also offers B-vitamins, choline, and iron.

Buy it: Good & Gather Cage-Free Hard-Cooked Eggs, $2 for two

Make it:Easy hard-boiled eggs

7. Cheese

A string cheese or slice of cheese offers 7 grams of protein, which pairs nicely with some fiber-rich fruit or vegetables.

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Buy it: Sargento Natural Mozzarella String Cheese, $5 for 12

8. A (mini) sandwich

Whether you’re a PB&J lover, or prefer a sandwich with deli meats and cheese, using whole grain breads for your sandwich can amplify your protein and fiber intake. For mini sandwich options on-the-go—or for kid-friendly portions—consider using whole grain rolls or bread thins. I also like the new rolls from Dave’s Killer Bread, which are high in protein and fiber.

Buy it: Dave’s Killer Bread Rock ‘n’ Rolls, $7 for 12 rolls

Make it:High-protein vegetarian sandwich recipes

9. Greek yogurt or cottage cheese cups

Both Greek yogurt and cottage cheese are protein-rich options that also offer calcium and vitamin D, and most offer probiotics. Opt for plain Greek yogurt and add your own toppings and sweetener to reduce the added sugars content, or try some fun store- bought flavors. You can also make a high-protein dip out of your yogurt or cottage cheese and take it to go with some cut-up veggies and crackers to add fiber (and crunch).

Buy it:Oikos Triple Zero Vanilla Nonfat Greek Yogurt, $5 for four 5.3-ounce containers

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Make it: Cottage cheese queso dip

  1. Carbone, John W, and Stefan M Pasiakos. “Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit.” Nutrients vol. 11,5 1136. 22 May. 2019, doi:10.3390/nu11051136

    ↩︎

  2. Tourkochristou, Evanthia et al. “The Influence of Nutritional Factors on Immunological Outcomes.” Frontiers in immunology vol. 12 665968. 31 May. 2021, doi:10.3389/fimmu.2021.665968

    ↩︎

  3. Johnson, Nathaniel R et al. “Evenness of Dietary Protein Intake Is Positively Associated with Lean Mass and Strength in Healthy Women.” Nutrition and metabolic insights vol. 15 11786388221101829. 16 Jun. 2022, doi:10.1177/11786388221101829

    ↩︎

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FoodCooking

11 Ingredients to Try If You’re Out of Eggs

Those little protein powerhouses don’t come cheap these days.

Eggs cracked and spilled on a counter
Photo Credit: Getty Images
Published Feb 10, 2025

Written by 

Korin Miller

Most people have a love-hate relationship with eggs right now. The breakfast staple is hard to find at many stores but, even when you manage to track a carton down, the sky-high prices are enough to make even the most devoted egg fan rethink their choices. 

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Data from the U. S. Department of Agriculture (USDA) shows a clear uptick in prices over time, with wholesale prices (what the store pays egg suppliers) in New York jumping 52 cents to $7.24 per dozen in December alone. In California, a dozen eggs will now set you back almost $9. Exact prices vary by location, but a USDA report from this week shows that egg prices are continuing to rise. With bird flu continuing to swirl in flocks, you can expect those prices to stay up for a while. 

If you like to have your eggs scrambled, boiled, or fried, you may decide to buck up and pay more for a dozen while being mindful of how often you eat them. But if you tend to use eggs in baking, it can be helpful to know there are other options that give you the same taste and texture you’re after without blowing a ton of money. With that in mind, I tapped three dietitians for their advice on the best egg substitutes, plus how to use them so you don’t end up feeling deprived. 

What is the best way to use egg substitutes?

Many substitutes aren’t designed to replace eggs that you’d eat as a main attraction on your plate. Instead, they’re best used in a baking recipe, although each has its own niche. “Eggs in recipes not only add protein and nutrients, but moisture and also act as a binder to hold other ingredients together as they cook or bake,” says Nancy Oliveira, RD, manager of nutrition and wellness services at Brigham and Women’s Hospital. “They also help to trap air which causes baked goods to rise and become fluffy.” In order to work, substitutions need to have similar properties, Oliveira says. 

“Before you replace eggs in a recipe, you need to know what they were there for,” Christy Brissette, RD, dietitian and owner of 80 Twenty Nutrition. “Was it to help it rise when baking, to bind it together, or was it adding moisture?” 

If you’re baking something that needs to rise, Brissette suggests adding ½ tsp of baking powder along with your egg-replacing ingredient, if it isn’t already in the recipe. “For baking, mashed banana, applesauce, mashed avocado, puréed pumpkin, pureed sweet potato or silken tofu help bind the ingredients together and add moisture,” she says. Just add ¼ cup to replace one large egg in a recipe. Brissette warns that some of these ingredients can alter the flavor of the final product, so choose your substitutions carefully. 

If you need something to bind your ingredients together, Brissette suggests using ground flax seeds or whole chia seeds. Mix 1 tablespoon ground flax seeds or chia seeds with 3 tablespoons of water and let sit for five minutes. “This will form a gel that you can then add to your wet ingredients,” Brissette says, noting that this hack also adds more fiber to your dish. “These options work well in recipes for quickbreads such as pancakes, muffins, and zucchini bread,” she says. The flavor of this combination is neutral, Oliveira says, and “you get a boost of omega-3 fatty acids, too.”

In recipes like burgers or meatballs, the egg acts to bind the ingredients together so they don't fall apart, Brissette says. “If I don't have eggs on hand, I'll use oats, cooked rice, or breadcrumbs with a bit of water,” she says. “You can also sub in mashed sweet potato or mashed potato or squash to help it bind and add some moisture.” 

Aquafaba—or the liquid that’s left over in a can of chickpeas—is a great option as a binder in baked goods or vegan mayonnaise, per Brissette. “You can even use it to replace egg whites in recipes like meringue and macaroons,” she says. “Just whip it up in a mixer with some cream of tartar for three to five minutes to form stiff peaks.” Aquafaba doesn’t contain a lot of nutrients but it’s easy and many people already have cans sitting around. “It’s great to repurpose the liquid that we would normally toss out,” she adds. 

Overall, using egg swaps in your recipes may take a little trial and error. But, once you find one that works for you, it could end up saving money in the long run—and adding in extra nutrition in the process.

What are the best egg substitutes?

There are a lot of creative hacks for swapping out eggs in a recipe and each has its own special use in cooking. “The best substitute depends on the specific dish being prepared,” says Stephani Johnson, DCN, RDN, professor in the Department of Clinical and Preventive Nutrition Sciences at Rutgers University. 

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These are some of the biggies to keep in mind—and in your home:

  • Mashed soft fruit, like banana, pumpkin purée, avocado, applesauce, or yogurt
  • Soft tofu
  • Ground flaxseeds or chia seeds mixed with water
  • Vinegar and baking soda
  • Aquafaba, or chickpea liquid
  • Oats and water
  • Cooked rice 
  • Bread crumbs and water
  • Mashed potato or mashed sweet potato
  • Commercial egg replacers (these are usually made from potato and tapioca starch with added leavening agents like baking soda, Johnson says)
  • Mayonnaise (it contains egg, plus provides great moisture for baked goods)

How to get 12+ grams of protein elsewhere

Two eggs deliver about 12 grams of protein. And, if you’re limiting your egg use or skipping it entirely, it’s fair to wonder how else to get in that much protein. “There are many other ways to obtain 12 grams of protein beyond eating two eggs, including plant-based and alternative protein sources,” Johnson says.

Those include:

  • 2 ounces of animal meat, ~14 grams of protein
  • ⅔ cup Greek yogurt, 12 grams of protein
  • 3 tablespoons of peanut butter, 12 grams of protein
  • ½ cup cottage cheese, 13 grams of protein
  • 1 ½ cups of milk, 12 grams of protein

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Health

Looking for Brain and Cardio Support? This Surprising Nutrient in Cocoa Can Help, According to an RD

An RD dishes on the benefits of cocoa flavanols for your heart and brain—and shares one simple way to incorporate them into your routine.

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Photo: Stocksy/Jovo Jovanovic Belgrade & Well+Good Creative
Published Jan 31, 2025

In Partnership With 

CocoaVia

Written by 

Well+Good Editors

You could call your brain and heart the co-captains, board of directors, command center (you get it) of your body. And yet it’s easy to move through a day, a week, or a year without checking in on either of them.

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But let’s get real—if the command center of your body isn’t functioning optimally, nothing in your body will be functioning optimally, so proactively supporting your brain and heart is seriously important. Luckily, there’s an easy way to support both using an ingredient you’re probably familiar with: cocoa. Specifically, cocoa flavanols, which are polyphenols found in the cacao plant that are known to promote healthy blood flow.

Quick science lesson: Flavanols are a subset of flavonoids, a group of compounds found in plants (including fruits and vegetables) that help increase your body’s nitric oxide production, which in turn allows your blood vessels to widen. Widened, or dilated, blood vessels function more effectively and help your body’s systems—your heart, your brain, and everything in between—function better, too.

That’s why registered dietitian Amy Shapiro, MS, RD, says incorporating cocoa flavanols into your routine is a simple way to boost your body’s overall functioning. But before you take free rein to eat as much chocolate as you want for the sake of your health, know that it would take a lot of brownies to fully reap the brain and cardio benefits of cocoa flavanols—and Shapiro cautions the unhealthy levels of sugars and fats associated with this kind of consumption (and direct heat from baking removes health benefits of flavanols). Instead, “a flavanol supplement would provide a concentrated, sugar-free [serving] of these compounds, making it a more effective way to support brain and heart health,*” she says.

CocoaVia™ capsules and powders are made with Cocoapro™, a cocoa flavanol extract that’s 24 times more concentrated than cocoa powder. These high-quality supplements are formulated specifically to help sustain long-term brain and heart health with virtually no effort, since you can take them in capsule form or stir them into your favorite beverage.†*

Plus, you can get 20 percent off all CocoaVia Cardio and Memory products (excluding the Cardio Stick Packs) with code WG2025. What better way to start giving your co-captains some love?

The brain benefits of cocoa flavanols

Incorporating a cocoa flavanol supplement into your daily lineup can help support your cognitive health by improving blood flow and neuron functioning†, Shapiro says. “Enhanced blood flow to the brain [may] support memory, focus, and overall cognitive function. By [supporting] neurons, flavanols also help preserve and maintain brain health as we age, improving overall quality of life.”

CocoaVia Memory+ is formulated with 750 milligrams of cocoa flavanols—which studies suggest is the clinically proven serving for improving three types of memory (including word recall, spatial memory, and long-term memory) in as few as eight to 12 weeks. CocoaVia Memory & Focus combines the flavanols with lutein, a carotenoid nutrient that Shapiro says is best known for its impact on eye health, but also has major cognitive benefits.†

Bonus: Memory & Focus is formulated with 50 milligrams of naturally occurring caffeine (or about one half the amount in a cup of coffee) to give you a little energy boost alongside all that brain support.

The cardio benefits of cocoa flavanols

As for your heart? “Cocoa flavanols support cardiovascular health by improving blood vessel elasticity…and enhancing blood flow—effects that are crucial for [retaining] healthy blood pressure…and promoting overall circulation, which benefits the entire body,” Shapiro says.

And the science supports her insights. From 2015 to 2020, Brigham and Women’s Hospital conducted The Cocoa Supplement and Multivitamin Outcomes Study, or COSMOS. More than 20 thousand participants opted into the five-year study, which investigated the long-term impact of flavanols on health—and showed that participants who received 500 milligrams of cocoa flavanols daily, in accordance with the study protocol, had a 39-percent reduction in deaths from cardiovascular disease compared to those in the placebo group.

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CocoaVia’s heart health support comes in the form of capsules and powder, taken daily. If powder’s your preference, stir a scoop (or a stick pack) into hot water or coffee for an easy upgrade to your morning mug, or get fancy with a batch of chocolatey overnight oats for breakfast, protein energy balls for the mid-afternoon slump, or black bean dip for your next taco night.

There’s never a bad time to offer your body’s board of directors a little extra support—so snag these heart and brain supplements* while they’re 20 percent off, and celebrate your new routine with a steamy cup of cocoa.

Shop CocoaVia™ Supplements

*Always talk to your doctor about adding supplements to your routine.

† This statement has not been evaluated by the Food & Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Hey wellness seeker! Friendly reminder that—like all of wellness—the supplements you take are personal. Well+Good always recommends checking in with your health-care provider before adding a new supplement to your routine.

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