What is a good healthy snack to eat on the go?

December 17, 2025 •

4 min read

According to a 2021 study, more than 20% of our daily energy intake comes from snacks. Knowing what is a good healthy snack to eat on the go is crucial for maintaining energy levels and preventing cravings throughout the day. The right snacks combine protein, fiber, and healthy fats to fuel your body and keep you full longer.

Quick Summary

This guide provides numerous ideas for healthy, portable snacks, including homemade and store-bought options. It covers the benefits of mindful snacking, how to balance nutrients for sustained energy, and offers a comparison of different snack types for busy lifestyles.

Key Points

Balance Macronutrients: For sustained energy and fullness, choose snacks that combine protein, fiber, and healthy fats, such as nuts, seeds, and Greek yogurt.
Prep in Advance: Spend a little time on weekends making your own energy balls, roasted chickpeas, or trail mix to ensure healthy, convenient options are always available.
Read Labels: For store-bought snacks like yogurt or jerky, check for low added sugar and sodium to avoid unwanted additives.
Portion Control: Use small containers to portion out snacks like nuts or trail mix to prevent overconsumption, as even healthy foods can be high in calories.
Don't Forget Whole Foods: Simple, whole foods like a piece of fruit, a cheese stick, or hard-boiled eggs are quick, easy, and require minimal preparation.
Listen to Your Body: Practice mindful snacking by eating when you're truly hungry, not just out of boredom or stress, to maintain a healthier relationship with food.

Fuel Your Busy Day: The Power of Smart Snacking

For many, life moves at a fast pace, making meal and snack times challenging. This often leads to grabbing convenient but unhealthy, ultra-processed foods. However, with a little planning, it's easy to have nutritious, satisfying, and portable snacks on hand. The key is to choose snacks that combine macronutrients like protein, fiber, and healthy fats to stabilize blood sugar, sustain energy, and manage appetite. By preparing snacks in advance or making smart choices at the store, you can avoid energy crashes and make healthier dietary decisions.

Homemade Portable Snack Ideas

Making your own snacks is an excellent way to control ingredients and avoid added sugars and preservatives. Here are some simple, delicious options:

Energy Balls: Combine oats, nut butter, chia seeds, and dried fruit in a food processor. Roll the mixture into bite-sized balls for a quick, no-bake treat that's packed with energy and fiber. You can customize them with cocoa powder, coconut, or different nuts for variety.
Roasted Chickpeas: Toss drained, rinsed chickpeas with a little olive oil and your favorite spices like paprika, cumin, or cinnamon. Roast them until they are crispy and golden for a crunchy, high-protein snack.
Homemade Trail Mix: Mix your favorite nuts (almonds, walnuts, cashews), seeds (pumpkin, sunflower), and dried fruits (raisins, cranberries). Avoid store-bought versions that often contain excess salt and sugar. Add some dark chocolate chips for a treat.
Hard-Boiled Eggs: A classic for a reason, hard-boiled eggs are a fantastic source of protein that travels well. Cook a batch at the beginning of the week for easy grab-and-go access.
Fruit and Nut Butter Packets: Pair apple or banana slices with single-serving packets of nut butter for a balanced mix of carbs, fats, and protein.

Quick and Easy Store-Bought Options

Sometimes, there's no time to prep. These ready-to-eat options are easy to find and can be very healthy, provided you read the labels.

Greek Yogurt Cups: Look for plain or low-sugar Greek yogurt, which is rich in protein and probiotics. Add your own fruit or a sprinkle of trail mix for extra fiber and texture.
Beef or Turkey Jerky: Choose low-sodium varieties without added sugar for a protein-packed snack. Jerky is an excellent option for long trips or when refrigeration isn't available.
Cheese Sticks or Cubes: String cheese or pre-portioned cheese cubes are great sources of calcium and protein.
Pre-cut Veggies and Hummus: Many stores sell snack packs of carrots, celery, or bell peppers with a side of hummus for a satisfying, fiber-filled snack.
Seaweed Snacks: These light, crispy snacks are a low-calorie option packed with minerals.

Comparative Analysis of On-the-Go Snacks


Snack Type	Nutrient Profile	Pros	Cons	Best For
Homemade Energy Balls	High in fiber, protein, healthy fats	Customizable, no added sugar, satisfying	Requires prep time, can be high in calories	Busy mornings, workouts
Roasted Chickpeas	High in protein, fiber	Crunchy, savory, easy to make	Can become soft if not stored properly	Desk snack, hiking
Greek Yogurt (Plain)	High in protein, probiotics	Readily available, very filling	Needs refrigeration, may require a spoon	Mid-day slump
Pre-cut Veggies & Hummus	High in fiber, protein	Convenient, hydrating, low calorie	Needs refrigeration, can be messy	Office snack
Trail Mix (Homemade)	High in healthy fats, protein	Good for sustained energy, easy to carry	Can be very calorie-dense if not portioned	Hiking, travel, long commutes
Hard-Boiled Eggs	High in protein	Very filling, inexpensive	Needs refrigeration, can have a strong odor	Meal prepping
Nut Butter Packets	High in healthy fats, protein	Portable, no refrigeration needed	Can be expensive, high in calories	Travel, long car trips

Practical Strategies for Mindful Snacking

Beyond simply choosing healthy options, how you snack matters. Mindful snacking involves paying attention to your hunger and fullness cues rather than eating out of boredom, stress, or habit. Prepare your snacks in portioned containers to avoid overeating and prevent reaching for something less nutritious when hunger strikes unexpectedly. Keeping a small stash of non-perishable snacks like nuts or jerky in your bag or desk can be a lifesaver.

To make healthy snacking a consistent habit, consider dedicating time on the weekend to meal prep. This could involve making a batch of energy balls, chopping vegetables, or mixing your own trail mix. Having these ready-to-go options will make it easier to make healthy choices throughout the busy week.

Conclusion

Knowing what is a good healthy snack to eat on the go is about combining convenience with nutritional value. Whether you prefer to prepare your own homemade treats like energy balls or grab a simple option like a cheese stick and an apple, the right choices can help stabilize blood sugar, provide sustained energy, and improve overall well-being. By incorporating these strategies and ideas into your routine, you can make healthy snacking an effortless and enjoyable part of your busy lifestyle.

An excellent resource for learning more about the science behind snacking is Harvard's Nutrition Source at https://nutritionsource.hsph.harvard.edu/snacking/.

Frequently Asked Questions

Non-refrigerated options include homemade or low-sugar store-bought trail mix, protein bars with minimal added sugar, roasted chickpeas, low-sodium beef jerky, and fresh whole fruits like apples, bananas, or oranges.

You can make no-bake energy bars by blending dates, oats, nuts, and seeds in a food processor. Press the mixture into a lined pan, chill until firm, and then cut into bars. You can add ingredients like nut butter, dried fruit, or chocolate chips.

Filling, low-calorie options include pre-cut vegetables with hummus, air-popped popcorn, or a hard-boiled egg. The combination of fiber and protein helps you feel full without consuming many calories.

Yes, healthy snacking can aid in weight management by curbing appetite and preventing overeating at main meals. Choosing snacks high in protein and fiber promotes satiety, and portion control is key.

Even at a gas station, you can find healthier options like roasted, unsalted nuts, low-fat string cheese, fresh fruit (like an apple or banana), and plain popcorn. Look for snack cups of hummus or guacamole with pretzels.

Healthy snacks, especially those with a balanced mix of complex carbs, protein, and healthy fats, help stabilize blood sugar levels and provide a steady, sustained source of energy. This prevents the energy crashes often associated with sugary snacks.

Dried fruit can be a good source of fiber and nutrients, but it is also concentrated in sugar. Choose unsweetened varieties, read the nutrition labels carefully, and consume in moderation.