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11 Post-Workout Snacks to Eat on the Go

11 Post-Workout Snacks to Eat on the Go

In the world of getting svelte (feel free to replace with jacked, cut, huge, or, simply, strong), there is an ever-growing, increasingly-daunting online database of conflicting information on how to best gain muscle. While some people declare carbs to be the enemy in their ongoing efforts to remain in a state of ketosis, others swear that the only way to grow is to eat as dirty as possible. Some exercise enthusiasts swear by epically-sized cheat meals, and others stick to a stiff regimen of eating clean and training mean. This all just goes to show that not only do people have varying opinions but also that different dietary tactics work for different people.

Click here for more on what to eat before and after exercising.

Regardless, there’s no way around admitting protein’s role in the creation of muscle. And, additionally, you may find that a good source of carbs works for you as well. Through trial and error, each individual can find out which post-workout mode of eating works best for her or him. We do have some suggestions, however, for the best ways to eat when a proper meal is out of the question. These snacks will be high in protein, rich in carbohydrates, or both and, most importantly, they’re portable. Whether you’re on the train, walking to work, or trying to catch a flight, these post-workout snacks are easily managed while you’re on the go.

Black Beans
One of the nicest things about canned foods is that they come in their own takeout container. Black beans have about six grams of protein, 19 grams of carbs, and a negligible amount of fat in a serving size of one half cup. With that being said, you shouldn’t feel guilty about downing a can while you’re on the go. Don’t forget a spoon, and if you can toss some in a portable container with rice, we support you.

Chocolate Milk
Chocolate milk has reached an almost mythic state in some exercise circles. Cheap to buy and easy to make, chocolate milk will provide you with not only the carbs and protein your muscles scream for, but also rehydration via its high water content. Some athletes swear by it, so maybe you should too.

Fat-Free Greek Yogurt
Greek yogurt, a great alternative to meat, comes in a variety of forms, and any of these forms is a good post-workout snack option. As long as you have a spoon, you can enjoy this prepackaged, naturally-probiotic, muscle-building food on the go anywhere. Teeming with protein, some varieties of fat-free Greek yogurts can include quick sources of carbohydrates like pineapple and berries.

Gatorade and Amino Acids
If you think that you’ll only have time for a liquid meal, look to Gatorade and an amino acid supplement as a quick way to feed your muscles. Gatorade’s electrolytes and simple sugars paired with an amino acid (the building blocks of protein) supplement can provide your muscles with fuel until you are able to eat a solid meal. The best part? You’ll be getting your nutrients from portable bottles.

Jerky
Beef jerky may seem like a road-trip-only, truck-stop-especially junk food item, but when you take a closer look at its macronutrient profile you can see that it’s not a bad post-workout option while on the go. With most varieties including incredible levels of protein and nearly no fat, beef jerky is almost an ideal on-the-go muscle builder. And, for those who won’t go near beef, there are prepackaged bison and turkey jerkies available as well.

Kefir
Coming from the Turkish word for “feeling good,” kefir is a yogurt-like, bottled liquid that will (hopefully) make your muscles feel good after a killer workout. With twice the amount of “healthy” bacteria as regular yogurt, kefir’s high protein and carbohydrate content and portable container make it a drink perfect for exercisers of any level that are on the move.

Muesli and Cottage Cheese
Cottage cheese comes in a few different varieties, but at the end of the day they’re all in containers. With fat-free cottage cheese containing moderate levels of carbs and high levels of protein, mixing in some carbohydrate-dense muesli to your tub of cottage cheese renders it an ideal post-workout snack. While you can find premade muesli in stores you can also be adventurous and make your own.

Overnight Oats
Mason jars are trendy. Oats are healthy. Making a protein- and carb-rich variety of overnight oats in an easily-portable mason jar could possibly be the healthiest and most easily portable way to refuel your muscles after a vigorous spin class or chest day at the gym. If a mason jar is too trendy for you, feel free to replace it with Tupperware.

Rice Cakes and Peanut Butter
Not everyone is willing to have a fatty meal post-workout, but for those who don’t fear healthy fats after exercising, this snack is for you. Rice cakes come in a wide variety. Pairing them with natural peanut butter can be a two-ingredient way to ingest a large quantity of carbohydrates and healthy fats post-workout. While this meal of rice and peanuts may not top the charts in protein content, it will certainly fill you up. If calories are what you want, consider these other spreads as well.

Quest Bars
Not all protein bars are made the same, and while some may argue with us on this one, Quest Bars are one of the best prepackaged bars to eat after a workout while on the move. We haven’t encountered a Quest Bar without a quality protein blend listed as its first ingredient, and nearly all of their carbohydrates come from dietary fiber. While whole, natural food sources should be prioritized, Quest Bars aren’t a bad decision in a pinch.

Whey Protein Blends
Again, in an ideal world everyone would be able to sit down and eat a plate of chicken and brown rice after their workout. In the fast-paced world we live in, however, sometimes a quick protein shake is what’s called for. With many varieties containing around 25 grams of protein per scoop, you can’t ask for an easier way to suck down your post-workout fuel. While some varieties contain close to zero grams of carbohydrates, others are made with specifically designed carbs to assist your body’s rebuild post-workout. With that being said, identifying your goals and researching is always important before buying any protein supplement.

The accompanying slideshow is provided by special contributor Molly Aronica.


32 Healthy, Portable Snacks That Are Fridge-Free

Making healthy choices while eating on the go can be tough. Sometimes a bag of Doritos just sounds soooo good.

But despite the convenience, prepackaged, nonperishable goodies (and even many homemade snacks) are often packed with sugar, sodium, and other not so great ingredients.

Let us help out. Here are 32 of our favorite healthy snacks to grab and go — no refrigeration required.

1. Annie Chun’s seaweed snacks

Seaweed is quite the superfood: It’s full of antioxidants, calcium, and tons of vitamins and minerals. But while the health benefits are many, its slimy texture doesn’t appeal to everyone.

Annie Chun’s seaweed snacks are crunchy and come in multiple flavors (brown sugar, anyone?), so the snack tastes less like algae, and more like a small slice of heaven.

2. Trail mix

We love trail mix, with its tasty mix of nuts, fruit, and other goodies — but high amounts of sugar and saturated fat mean this snack can be a dangerfood (not to mention easy to overeat).

Luckily, there’s several tricks for keeping it healthy, like buying pre-portioned bags, storing it in single serving bags, or whipping up one of these 21 healthier trail mix recipes at home.

3. Green pea chips

Baking veggie chips can be fun, but there are times when buying them is simply easier.

Our store-bought favorite? Trader Joe’s Contemplates Inner Peas. (We dig the Zen name, too). Filling up on greens has never tasted so good. Just beware of eating the entire bag in one sitting.

4. Pretzels and cheese

It’s true: Cheese does require refrigeration. But if you’re planning to snack midday, string cheese will hold up just fine. We recommend pairing a stick with a small bag of whole-grain pretzels.

5. Mary’s Gone Crackers

Thanks to the rise in popularity of gluten-free diets, finding wheat-free products is no longer so difficult for those who need them. What is difficult is finding ones that are both healthy and tasty. Mary’s Gone Crackers, however, are both.

Made with brown rice, flax, and other gluten-free grains, the crackers are both tasty and sturdy — perfect for a topping like Justin’s nut butter squeeze packs.

6. Dry cereal

Cereal is a popular breakfast food for a reason. It’s super convenient and can offer healthy carbs, fiber, and protein. It’s also easy to throw in a container, toss in your bag, and eat on the go.

Just be careful when it comes to serving sizes and be sure to read labels, since some breakfast cereals can be high in calories and sugar. Here are some of our healthy faves.

7. Suzie’s Puffed Rice Thin Cakes

Looking for a lighter, more compact version of rice cakes? Try Suzie’s Puffed Rice Thin Cakes. They may be thin, but they’re sturdy enough to stand up to the likes of avocado, a great topper made even better with a dash of Sriracha.

8. Dark chocolate

It’s true: chocolate can be a healthy snack. The key is sticking to dark varieties, which pack antioxidants and have even been linked to better mental health. Jackson S, et al. (2019). Is there a relationship between chocolate consumption and symptoms of depression? A cross-sectional survey of 13,626 US adults. DOI: 10.1002/da.22950

Pair dark chocolate with a healthy sidekick, like a clementine or pomegranate seeds. Just try not to eat the entire bar. It’s all about moderation, after all.

9. Turbana plantain chips

Chips made from plantains may not be as familiar as the fried, potato-based variety, but they’re a much healthier option — and still quite good!

Turbana keeps it simple by using all-natural ingredients in their seven varieties. We love pairing the chili-flavored version with hummus.

10. Buddy Fruits pure blended fruit

Squeezable fruit in a pouch may look like something you’d give your toddler (and good for you, if you do!) but these handy snacks can help adults get our daily dose of fruit, too.

Buddy Fruits’ prepackaged fruit blends come in multiple flavors, from plain apple to banana-mango, all made with 100% real fruit.

11. KIND cinnamon oat bar

KIND consistently ranks as one of the healthiest, lowest-sugar granola bar brands on the market. Check out their 140-calorie cinnamon oat granola bar, which has only 5 grams of added sugar. But be warned: these bars tend to crumble, so bring a napkin.

12. CHOMPS grass fed beef jerky

High protein grass-fed beef fits easily into your diet (and your back pocket) with these tasty jerky sticks. Pack them with whole wheat crackers to make it a mini-meal.

13. Caramelized pumpkin seeds

Autumn means pumpkin-flavored everything, but why stop when the trees are finally bare? Instead of grabbing another pumpkin spice latte, bake a batch of pumpkin seeds.

These bite-sized snacks can be made sweet or savory, and are packed with vitamins either way, making them ideal to grab as a quick, crunchy snack.

14. Dark chocolate coconut protein balls

Mixing protein powder with plain water isn’t always as satisfying as making a blended protein shake, but those tend to require refrigeration. For a protein fix and some flavor without a blender (or the fridge), try protein balls instead.

Full of healthy fats and chocolate (yum!), this gluten-free, paleo snack will provide a boost of energy to last all day (and will last all day in your bag, too).

15. Homemade turkey jerky

There’s a reason campers carry this protein-filled snack: Jerky is great fuel for a long, active day, and it can withstand long treks in any temperature (talk about sturdy).

To keep the chewy snack lighter, opt for turkey instead of beef — it’ll cut down on fat and sodium.

16. Spicy roasted chickpeas

Chips are an easy go-to snack, but few have substantial nutritional value. (Sigh, we’ll miss you, Cheetos.) Instead, satisfy crunch cravings by noshing on a protein-filled bowl of roasted chickpeas, which can be seasoned to suit all taste buds.

Love spice? Layer it on. Prefer sweet? That works, too.

17. Curried carrot chips

Plain raw carrots aren’t the most exciting or satisfying snack on the planet. To keep your taste buds enthused, get crafty with a peeler and make curried carrot chips.

These crispy orange ribbons take under 30 minutes to prepare and taste great with a variety of spices (or just salt and pepper).

18. DIY protein bars

Packaged protein bars can be delicious (and they certainly market themselves as nutritious), but heed caution: they’re a dangerfood.

Avoid the sugar trap of store-bought bars by experimenting with flavors and making them yourself.

19. DIY fruit leather

Remember the days of fruit rollups and lunch boxes? Those were the best. And there’s no reason not to incorporate them into adult life.

Simply pick your favorite fruit and let your taste buds relive childhood — without the sugar crash. We’re big fans of this Sneaky Green Apple Fruit Leather recipe, which has an extra nutritional boost from one of our favorite superfoods.

20. Carrot cake granola

Recipes with “cake” in the title tend to be winners, and this carrot cake granola recipe is no exception.

Made with grated carrots, nuts, and natural sweeteners like maple syrup, a handful of this cereal is the perfect pre-gym snack or treat to keep you full between meals. Did we mention it tastes like cake?

21. Protein wrap

While regular ole bread may become squishy after sitting in a bag all day, wraps are much sturdier. Plus, they come in a variety of flavors (and can fit just as many dietary needs).

Fill them with nut butter, hummus, shredded veggies, turkey, cheese, pesto, or any other nutritious stuffer you like. Try this easy 5-minute recipe for starters.

22. Homemade granola bars

Granola bars are a great go-to snack, but many store-bought versions aren’t as healthy as their labels may indicate.

While packaging looks healthy, they’re often packed with high-fructose corn syrup, which has been linked to weight gain Bocarsly ME, et al. (2010). High fructose corn syrup causes characteristics of obesity in rats: increased body weight, body fat and triglyceride levels. DOI: 10.1016/j.pbb.2010.02.012 and high cholesterol. Stanhope K, et al. (2011). Consumption of fructose and high fructose corn syrup increase postprandial triglycerides, LDL-Cholesterol, and Apolipoprotein-B in young men and women. DOI: 10.1210/jc.2011-1251

These homemade, sugar-free granola bars make an excellent alternative.

23. No-bake zucchini bread granola bites

Gluten-free and vegan, these bites are the perfect snack for someone with stomach sensitivities. Simply mix the ingredients, pop them in the fridge, and grab a few before heading out the door.

24. Healthy no-bake double chocolate peanut butter bites

Quick, easy, delicious… it’s hard to go wrong with a snack like this. Not to mention these hearty bites are full of two of our favorites: chocolate and peanut butter. And they taste like cookie dough.

25. Whole wheat zucchini muffins

Whoever started the trend of putting veggies into baked goods is a genius. It can be tough to get the recommended amount of fruits and vegetables in a day, so adding them to snacks certainly makes it easier.

These zucchini muffins are full of fiber and vitamins, plus they’re suitable for those who prefer the dairy-free or vegan lifestyle.

26. Whole wheat pita chips

Before grabbing a bag of sodium-laden potato chips, consider deconstructing a whole-wheat pita and turning it into a handful of bite-sized snacks that satisfy when it comes to crunch, but are better for your body.

We love the Old Bay seasoning in this recipe, but you can also go sweet by adding cinnamon and a dash of sugar.

27. Vegan “Dorito” popcorn

Did someone say Doritos and popcorn in the same sentence? Sign us up. This healthy recipe uses nutritional yeast in place of cheese to make it vegan — and to make it non-perishable so you can pack it up and go.

28. Fruit and dip

Many fruits don’t require a refrigerator and taste great with a dip like nut butter. Simply pick a dipper of choice (apples and bananas are always winners), put a few scoops of nut butter in a small Tupperware, and hit the road.

Worried about your banana being ripe in time? Speed things up by packing it in a paper bag.

29. Dried fruit

Fresh fruit is awesome, but it’d be pretty darn difficult to cut and eat a mango while commuting. Avoid the mess and reap the nutritional benefits by packing dried fruit instead.

Just make sure to buy unsweetened, as some store-bought varieties can have up to 25 grams of sugar per serving. Excess sugar consumption can have some not-so-sweet consequences like increased risk of obesity Luger M, et al. (2017). Sugar-sweetened beverages and weight gain in children and adults: A systematic review from 2013 to 2015 and a comparison with previous studies. DOI: 10.1159/000484566 and heart disease. DiNicolantonio JJ, et al. (2016). The evidence for saturated fat and for sugar related to coronary heart disease. DOI: 10.1016/j.pcad.2015.11.006

30. Fresh veggies

Carrots, bell pepper, and sugar snap peas are just a few veggies that can be packed as a snack and enjoyed throughout the day. Pro tip: To keep them fresher for longer, store vegetables in a Tupperware instead of a plastic bag.

31. Homemade veggie chips

Chips are delicious — there’s no doubt about it. But the packaged kinds aren’t exactly healthy.

Making them from scratch, on the other hand, is nutritious and easy. Plus, you can experiment with ingredients (green beans, sweet potato, apple… oh my!) and have control over the amount of sodium and fat in each batch.

32. Vegetable salad rolls

Salad is difficult to eat while on the run, but salad wrapped in rice papers is another story. Simply slice your favorite veggies, add a little sauce, wrap them up, and they’re good to go.

Not sure where to start? We love this recipe for bite-sized garden veggie salad rolls with allergy-friendly SunButter dressing.


32 Healthy, Portable Snacks That Are Fridge-Free

Making healthy choices while eating on the go can be tough. Sometimes a bag of Doritos just sounds soooo good.

But despite the convenience, prepackaged, nonperishable goodies (and even many homemade snacks) are often packed with sugar, sodium, and other not so great ingredients.

Let us help out. Here are 32 of our favorite healthy snacks to grab and go — no refrigeration required.

1. Annie Chun’s seaweed snacks

Seaweed is quite the superfood: It’s full of antioxidants, calcium, and tons of vitamins and minerals. But while the health benefits are many, its slimy texture doesn’t appeal to everyone.

Annie Chun’s seaweed snacks are crunchy and come in multiple flavors (brown sugar, anyone?), so the snack tastes less like algae, and more like a small slice of heaven.

2. Trail mix

We love trail mix, with its tasty mix of nuts, fruit, and other goodies — but high amounts of sugar and saturated fat mean this snack can be a dangerfood (not to mention easy to overeat).

Luckily, there’s several tricks for keeping it healthy, like buying pre-portioned bags, storing it in single serving bags, or whipping up one of these 21 healthier trail mix recipes at home.

3. Green pea chips

Baking veggie chips can be fun, but there are times when buying them is simply easier.

Our store-bought favorite? Trader Joe’s Contemplates Inner Peas. (We dig the Zen name, too). Filling up on greens has never tasted so good. Just beware of eating the entire bag in one sitting.

4. Pretzels and cheese

It’s true: Cheese does require refrigeration. But if you’re planning to snack midday, string cheese will hold up just fine. We recommend pairing a stick with a small bag of whole-grain pretzels.

5. Mary’s Gone Crackers

Thanks to the rise in popularity of gluten-free diets, finding wheat-free products is no longer so difficult for those who need them. What is difficult is finding ones that are both healthy and tasty. Mary’s Gone Crackers, however, are both.

Made with brown rice, flax, and other gluten-free grains, the crackers are both tasty and sturdy — perfect for a topping like Justin’s nut butter squeeze packs.

6. Dry cereal

Cereal is a popular breakfast food for a reason. It’s super convenient and can offer healthy carbs, fiber, and protein. It’s also easy to throw in a container, toss in your bag, and eat on the go.

Just be careful when it comes to serving sizes and be sure to read labels, since some breakfast cereals can be high in calories and sugar. Here are some of our healthy faves.

7. Suzie’s Puffed Rice Thin Cakes

Looking for a lighter, more compact version of rice cakes? Try Suzie’s Puffed Rice Thin Cakes. They may be thin, but they’re sturdy enough to stand up to the likes of avocado, a great topper made even better with a dash of Sriracha.

8. Dark chocolate

It’s true: chocolate can be a healthy snack. The key is sticking to dark varieties, which pack antioxidants and have even been linked to better mental health. Jackson S, et al. (2019). Is there a relationship between chocolate consumption and symptoms of depression? A cross-sectional survey of 13,626 US adults. DOI: 10.1002/da.22950

Pair dark chocolate with a healthy sidekick, like a clementine or pomegranate seeds. Just try not to eat the entire bar. It’s all about moderation, after all.

9. Turbana plantain chips

Chips made from plantains may not be as familiar as the fried, potato-based variety, but they’re a much healthier option — and still quite good!

Turbana keeps it simple by using all-natural ingredients in their seven varieties. We love pairing the chili-flavored version with hummus.

10. Buddy Fruits pure blended fruit

Squeezable fruit in a pouch may look like something you’d give your toddler (and good for you, if you do!) but these handy snacks can help adults get our daily dose of fruit, too.

Buddy Fruits’ prepackaged fruit blends come in multiple flavors, from plain apple to banana-mango, all made with 100% real fruit.

11. KIND cinnamon oat bar

KIND consistently ranks as one of the healthiest, lowest-sugar granola bar brands on the market. Check out their 140-calorie cinnamon oat granola bar, which has only 5 grams of added sugar. But be warned: these bars tend to crumble, so bring a napkin.

12. CHOMPS grass fed beef jerky

High protein grass-fed beef fits easily into your diet (and your back pocket) with these tasty jerky sticks. Pack them with whole wheat crackers to make it a mini-meal.

13. Caramelized pumpkin seeds

Autumn means pumpkin-flavored everything, but why stop when the trees are finally bare? Instead of grabbing another pumpkin spice latte, bake a batch of pumpkin seeds.

These bite-sized snacks can be made sweet or savory, and are packed with vitamins either way, making them ideal to grab as a quick, crunchy snack.

14. Dark chocolate coconut protein balls

Mixing protein powder with plain water isn’t always as satisfying as making a blended protein shake, but those tend to require refrigeration. For a protein fix and some flavor without a blender (or the fridge), try protein balls instead.

Full of healthy fats and chocolate (yum!), this gluten-free, paleo snack will provide a boost of energy to last all day (and will last all day in your bag, too).

15. Homemade turkey jerky

There’s a reason campers carry this protein-filled snack: Jerky is great fuel for a long, active day, and it can withstand long treks in any temperature (talk about sturdy).

To keep the chewy snack lighter, opt for turkey instead of beef — it’ll cut down on fat and sodium.

16. Spicy roasted chickpeas

Chips are an easy go-to snack, but few have substantial nutritional value. (Sigh, we’ll miss you, Cheetos.) Instead, satisfy crunch cravings by noshing on a protein-filled bowl of roasted chickpeas, which can be seasoned to suit all taste buds.

Love spice? Layer it on. Prefer sweet? That works, too.

17. Curried carrot chips

Plain raw carrots aren’t the most exciting or satisfying snack on the planet. To keep your taste buds enthused, get crafty with a peeler and make curried carrot chips.

These crispy orange ribbons take under 30 minutes to prepare and taste great with a variety of spices (or just salt and pepper).

18. DIY protein bars

Packaged protein bars can be delicious (and they certainly market themselves as nutritious), but heed caution: they’re a dangerfood.

Avoid the sugar trap of store-bought bars by experimenting with flavors and making them yourself.

19. DIY fruit leather

Remember the days of fruit rollups and lunch boxes? Those were the best. And there’s no reason not to incorporate them into adult life.

Simply pick your favorite fruit and let your taste buds relive childhood — without the sugar crash. We’re big fans of this Sneaky Green Apple Fruit Leather recipe, which has an extra nutritional boost from one of our favorite superfoods.

20. Carrot cake granola

Recipes with “cake” in the title tend to be winners, and this carrot cake granola recipe is no exception.

Made with grated carrots, nuts, and natural sweeteners like maple syrup, a handful of this cereal is the perfect pre-gym snack or treat to keep you full between meals. Did we mention it tastes like cake?

21. Protein wrap

While regular ole bread may become squishy after sitting in a bag all day, wraps are much sturdier. Plus, they come in a variety of flavors (and can fit just as many dietary needs).

Fill them with nut butter, hummus, shredded veggies, turkey, cheese, pesto, or any other nutritious stuffer you like. Try this easy 5-minute recipe for starters.

22. Homemade granola bars

Granola bars are a great go-to snack, but many store-bought versions aren’t as healthy as their labels may indicate.

While packaging looks healthy, they’re often packed with high-fructose corn syrup, which has been linked to weight gain Bocarsly ME, et al. (2010). High fructose corn syrup causes characteristics of obesity in rats: increased body weight, body fat and triglyceride levels. DOI: 10.1016/j.pbb.2010.02.012 and high cholesterol. Stanhope K, et al. (2011). Consumption of fructose and high fructose corn syrup increase postprandial triglycerides, LDL-Cholesterol, and Apolipoprotein-B in young men and women. DOI: 10.1210/jc.2011-1251

These homemade, sugar-free granola bars make an excellent alternative.

23. No-bake zucchini bread granola bites

Gluten-free and vegan, these bites are the perfect snack for someone with stomach sensitivities. Simply mix the ingredients, pop them in the fridge, and grab a few before heading out the door.

24. Healthy no-bake double chocolate peanut butter bites

Quick, easy, delicious… it’s hard to go wrong with a snack like this. Not to mention these hearty bites are full of two of our favorites: chocolate and peanut butter. And they taste like cookie dough.

25. Whole wheat zucchini muffins

Whoever started the trend of putting veggies into baked goods is a genius. It can be tough to get the recommended amount of fruits and vegetables in a day, so adding them to snacks certainly makes it easier.

These zucchini muffins are full of fiber and vitamins, plus they’re suitable for those who prefer the dairy-free or vegan lifestyle.

26. Whole wheat pita chips

Before grabbing a bag of sodium-laden potato chips, consider deconstructing a whole-wheat pita and turning it into a handful of bite-sized snacks that satisfy when it comes to crunch, but are better for your body.

We love the Old Bay seasoning in this recipe, but you can also go sweet by adding cinnamon and a dash of sugar.

27. Vegan “Dorito” popcorn

Did someone say Doritos and popcorn in the same sentence? Sign us up. This healthy recipe uses nutritional yeast in place of cheese to make it vegan — and to make it non-perishable so you can pack it up and go.

28. Fruit and dip

Many fruits don’t require a refrigerator and taste great with a dip like nut butter. Simply pick a dipper of choice (apples and bananas are always winners), put a few scoops of nut butter in a small Tupperware, and hit the road.

Worried about your banana being ripe in time? Speed things up by packing it in a paper bag.

29. Dried fruit

Fresh fruit is awesome, but it’d be pretty darn difficult to cut and eat a mango while commuting. Avoid the mess and reap the nutritional benefits by packing dried fruit instead.

Just make sure to buy unsweetened, as some store-bought varieties can have up to 25 grams of sugar per serving. Excess sugar consumption can have some not-so-sweet consequences like increased risk of obesity Luger M, et al. (2017). Sugar-sweetened beverages and weight gain in children and adults: A systematic review from 2013 to 2015 and a comparison with previous studies. DOI: 10.1159/000484566 and heart disease. DiNicolantonio JJ, et al. (2016). The evidence for saturated fat and for sugar related to coronary heart disease. DOI: 10.1016/j.pcad.2015.11.006

30. Fresh veggies

Carrots, bell pepper, and sugar snap peas are just a few veggies that can be packed as a snack and enjoyed throughout the day. Pro tip: To keep them fresher for longer, store vegetables in a Tupperware instead of a plastic bag.

31. Homemade veggie chips

Chips are delicious — there’s no doubt about it. But the packaged kinds aren’t exactly healthy.

Making them from scratch, on the other hand, is nutritious and easy. Plus, you can experiment with ingredients (green beans, sweet potato, apple… oh my!) and have control over the amount of sodium and fat in each batch.

32. Vegetable salad rolls

Salad is difficult to eat while on the run, but salad wrapped in rice papers is another story. Simply slice your favorite veggies, add a little sauce, wrap them up, and they’re good to go.

Not sure where to start? We love this recipe for bite-sized garden veggie salad rolls with allergy-friendly SunButter dressing.


32 Healthy, Portable Snacks That Are Fridge-Free

Making healthy choices while eating on the go can be tough. Sometimes a bag of Doritos just sounds soooo good.

But despite the convenience, prepackaged, nonperishable goodies (and even many homemade snacks) are often packed with sugar, sodium, and other not so great ingredients.

Let us help out. Here are 32 of our favorite healthy snacks to grab and go — no refrigeration required.

1. Annie Chun’s seaweed snacks

Seaweed is quite the superfood: It’s full of antioxidants, calcium, and tons of vitamins and minerals. But while the health benefits are many, its slimy texture doesn’t appeal to everyone.

Annie Chun’s seaweed snacks are crunchy and come in multiple flavors (brown sugar, anyone?), so the snack tastes less like algae, and more like a small slice of heaven.

2. Trail mix

We love trail mix, with its tasty mix of nuts, fruit, and other goodies — but high amounts of sugar and saturated fat mean this snack can be a dangerfood (not to mention easy to overeat).

Luckily, there’s several tricks for keeping it healthy, like buying pre-portioned bags, storing it in single serving bags, or whipping up one of these 21 healthier trail mix recipes at home.

3. Green pea chips

Baking veggie chips can be fun, but there are times when buying them is simply easier.

Our store-bought favorite? Trader Joe’s Contemplates Inner Peas. (We dig the Zen name, too). Filling up on greens has never tasted so good. Just beware of eating the entire bag in one sitting.

4. Pretzels and cheese

It’s true: Cheese does require refrigeration. But if you’re planning to snack midday, string cheese will hold up just fine. We recommend pairing a stick with a small bag of whole-grain pretzels.

5. Mary’s Gone Crackers

Thanks to the rise in popularity of gluten-free diets, finding wheat-free products is no longer so difficult for those who need them. What is difficult is finding ones that are both healthy and tasty. Mary’s Gone Crackers, however, are both.

Made with brown rice, flax, and other gluten-free grains, the crackers are both tasty and sturdy — perfect for a topping like Justin’s nut butter squeeze packs.

6. Dry cereal

Cereal is a popular breakfast food for a reason. It’s super convenient and can offer healthy carbs, fiber, and protein. It’s also easy to throw in a container, toss in your bag, and eat on the go.

Just be careful when it comes to serving sizes and be sure to read labels, since some breakfast cereals can be high in calories and sugar. Here are some of our healthy faves.

7. Suzie’s Puffed Rice Thin Cakes

Looking for a lighter, more compact version of rice cakes? Try Suzie’s Puffed Rice Thin Cakes. They may be thin, but they’re sturdy enough to stand up to the likes of avocado, a great topper made even better with a dash of Sriracha.

8. Dark chocolate

It’s true: chocolate can be a healthy snack. The key is sticking to dark varieties, which pack antioxidants and have even been linked to better mental health. Jackson S, et al. (2019). Is there a relationship between chocolate consumption and symptoms of depression? A cross-sectional survey of 13,626 US adults. DOI: 10.1002/da.22950

Pair dark chocolate with a healthy sidekick, like a clementine or pomegranate seeds. Just try not to eat the entire bar. It’s all about moderation, after all.

9. Turbana plantain chips

Chips made from plantains may not be as familiar as the fried, potato-based variety, but they’re a much healthier option — and still quite good!

Turbana keeps it simple by using all-natural ingredients in their seven varieties. We love pairing the chili-flavored version with hummus.

10. Buddy Fruits pure blended fruit

Squeezable fruit in a pouch may look like something you’d give your toddler (and good for you, if you do!) but these handy snacks can help adults get our daily dose of fruit, too.

Buddy Fruits’ prepackaged fruit blends come in multiple flavors, from plain apple to banana-mango, all made with 100% real fruit.

11. KIND cinnamon oat bar

KIND consistently ranks as one of the healthiest, lowest-sugar granola bar brands on the market. Check out their 140-calorie cinnamon oat granola bar, which has only 5 grams of added sugar. But be warned: these bars tend to crumble, so bring a napkin.

12. CHOMPS grass fed beef jerky

High protein grass-fed beef fits easily into your diet (and your back pocket) with these tasty jerky sticks. Pack them with whole wheat crackers to make it a mini-meal.

13. Caramelized pumpkin seeds

Autumn means pumpkin-flavored everything, but why stop when the trees are finally bare? Instead of grabbing another pumpkin spice latte, bake a batch of pumpkin seeds.

These bite-sized snacks can be made sweet or savory, and are packed with vitamins either way, making them ideal to grab as a quick, crunchy snack.

14. Dark chocolate coconut protein balls

Mixing protein powder with plain water isn’t always as satisfying as making a blended protein shake, but those tend to require refrigeration. For a protein fix and some flavor without a blender (or the fridge), try protein balls instead.

Full of healthy fats and chocolate (yum!), this gluten-free, paleo snack will provide a boost of energy to last all day (and will last all day in your bag, too).

15. Homemade turkey jerky

There’s a reason campers carry this protein-filled snack: Jerky is great fuel for a long, active day, and it can withstand long treks in any temperature (talk about sturdy).

To keep the chewy snack lighter, opt for turkey instead of beef — it’ll cut down on fat and sodium.

16. Spicy roasted chickpeas

Chips are an easy go-to snack, but few have substantial nutritional value. (Sigh, we’ll miss you, Cheetos.) Instead, satisfy crunch cravings by noshing on a protein-filled bowl of roasted chickpeas, which can be seasoned to suit all taste buds.

Love spice? Layer it on. Prefer sweet? That works, too.

17. Curried carrot chips

Plain raw carrots aren’t the most exciting or satisfying snack on the planet. To keep your taste buds enthused, get crafty with a peeler and make curried carrot chips.

These crispy orange ribbons take under 30 minutes to prepare and taste great with a variety of spices (or just salt and pepper).

18. DIY protein bars

Packaged protein bars can be delicious (and they certainly market themselves as nutritious), but heed caution: they’re a dangerfood.

Avoid the sugar trap of store-bought bars by experimenting with flavors and making them yourself.

19. DIY fruit leather

Remember the days of fruit rollups and lunch boxes? Those were the best. And there’s no reason not to incorporate them into adult life.

Simply pick your favorite fruit and let your taste buds relive childhood — without the sugar crash. We’re big fans of this Sneaky Green Apple Fruit Leather recipe, which has an extra nutritional boost from one of our favorite superfoods.

20. Carrot cake granola

Recipes with “cake” in the title tend to be winners, and this carrot cake granola recipe is no exception.

Made with grated carrots, nuts, and natural sweeteners like maple syrup, a handful of this cereal is the perfect pre-gym snack or treat to keep you full between meals. Did we mention it tastes like cake?

21. Protein wrap

While regular ole bread may become squishy after sitting in a bag all day, wraps are much sturdier. Plus, they come in a variety of flavors (and can fit just as many dietary needs).

Fill them with nut butter, hummus, shredded veggies, turkey, cheese, pesto, or any other nutritious stuffer you like. Try this easy 5-minute recipe for starters.

22. Homemade granola bars

Granola bars are a great go-to snack, but many store-bought versions aren’t as healthy as their labels may indicate.

While packaging looks healthy, they’re often packed with high-fructose corn syrup, which has been linked to weight gain Bocarsly ME, et al. (2010). High fructose corn syrup causes characteristics of obesity in rats: increased body weight, body fat and triglyceride levels. DOI: 10.1016/j.pbb.2010.02.012 and high cholesterol. Stanhope K, et al. (2011). Consumption of fructose and high fructose corn syrup increase postprandial triglycerides, LDL-Cholesterol, and Apolipoprotein-B in young men and women. DOI: 10.1210/jc.2011-1251

These homemade, sugar-free granola bars make an excellent alternative.

23. No-bake zucchini bread granola bites

Gluten-free and vegan, these bites are the perfect snack for someone with stomach sensitivities. Simply mix the ingredients, pop them in the fridge, and grab a few before heading out the door.

24. Healthy no-bake double chocolate peanut butter bites

Quick, easy, delicious… it’s hard to go wrong with a snack like this. Not to mention these hearty bites are full of two of our favorites: chocolate and peanut butter. And they taste like cookie dough.

25. Whole wheat zucchini muffins

Whoever started the trend of putting veggies into baked goods is a genius. It can be tough to get the recommended amount of fruits and vegetables in a day, so adding them to snacks certainly makes it easier.

These zucchini muffins are full of fiber and vitamins, plus they’re suitable for those who prefer the dairy-free or vegan lifestyle.

26. Whole wheat pita chips

Before grabbing a bag of sodium-laden potato chips, consider deconstructing a whole-wheat pita and turning it into a handful of bite-sized snacks that satisfy when it comes to crunch, but are better for your body.

We love the Old Bay seasoning in this recipe, but you can also go sweet by adding cinnamon and a dash of sugar.

27. Vegan “Dorito” popcorn

Did someone say Doritos and popcorn in the same sentence? Sign us up. This healthy recipe uses nutritional yeast in place of cheese to make it vegan — and to make it non-perishable so you can pack it up and go.

28. Fruit and dip

Many fruits don’t require a refrigerator and taste great with a dip like nut butter. Simply pick a dipper of choice (apples and bananas are always winners), put a few scoops of nut butter in a small Tupperware, and hit the road.

Worried about your banana being ripe in time? Speed things up by packing it in a paper bag.

29. Dried fruit

Fresh fruit is awesome, but it’d be pretty darn difficult to cut and eat a mango while commuting. Avoid the mess and reap the nutritional benefits by packing dried fruit instead.

Just make sure to buy unsweetened, as some store-bought varieties can have up to 25 grams of sugar per serving. Excess sugar consumption can have some not-so-sweet consequences like increased risk of obesity Luger M, et al. (2017). Sugar-sweetened beverages and weight gain in children and adults: A systematic review from 2013 to 2015 and a comparison with previous studies. DOI: 10.1159/000484566 and heart disease. DiNicolantonio JJ, et al. (2016). The evidence for saturated fat and for sugar related to coronary heart disease. DOI: 10.1016/j.pcad.2015.11.006

30. Fresh veggies

Carrots, bell pepper, and sugar snap peas are just a few veggies that can be packed as a snack and enjoyed throughout the day. Pro tip: To keep them fresher for longer, store vegetables in a Tupperware instead of a plastic bag.

31. Homemade veggie chips

Chips are delicious — there’s no doubt about it. But the packaged kinds aren’t exactly healthy.

Making them from scratch, on the other hand, is nutritious and easy. Plus, you can experiment with ingredients (green beans, sweet potato, apple… oh my!) and have control over the amount of sodium and fat in each batch.

32. Vegetable salad rolls

Salad is difficult to eat while on the run, but salad wrapped in rice papers is another story. Simply slice your favorite veggies, add a little sauce, wrap them up, and they’re good to go.

Not sure where to start? We love this recipe for bite-sized garden veggie salad rolls with allergy-friendly SunButter dressing.


32 Healthy, Portable Snacks That Are Fridge-Free

Making healthy choices while eating on the go can be tough. Sometimes a bag of Doritos just sounds soooo good.

But despite the convenience, prepackaged, nonperishable goodies (and even many homemade snacks) are often packed with sugar, sodium, and other not so great ingredients.

Let us help out. Here are 32 of our favorite healthy snacks to grab and go — no refrigeration required.

1. Annie Chun’s seaweed snacks

Seaweed is quite the superfood: It’s full of antioxidants, calcium, and tons of vitamins and minerals. But while the health benefits are many, its slimy texture doesn’t appeal to everyone.

Annie Chun’s seaweed snacks are crunchy and come in multiple flavors (brown sugar, anyone?), so the snack tastes less like algae, and more like a small slice of heaven.

2. Trail mix

We love trail mix, with its tasty mix of nuts, fruit, and other goodies — but high amounts of sugar and saturated fat mean this snack can be a dangerfood (not to mention easy to overeat).

Luckily, there’s several tricks for keeping it healthy, like buying pre-portioned bags, storing it in single serving bags, or whipping up one of these 21 healthier trail mix recipes at home.

3. Green pea chips

Baking veggie chips can be fun, but there are times when buying them is simply easier.

Our store-bought favorite? Trader Joe’s Contemplates Inner Peas. (We dig the Zen name, too). Filling up on greens has never tasted so good. Just beware of eating the entire bag in one sitting.

4. Pretzels and cheese

It’s true: Cheese does require refrigeration. But if you’re planning to snack midday, string cheese will hold up just fine. We recommend pairing a stick with a small bag of whole-grain pretzels.

5. Mary’s Gone Crackers

Thanks to the rise in popularity of gluten-free diets, finding wheat-free products is no longer so difficult for those who need them. What is difficult is finding ones that are both healthy and tasty. Mary’s Gone Crackers, however, are both.

Made with brown rice, flax, and other gluten-free grains, the crackers are both tasty and sturdy — perfect for a topping like Justin’s nut butter squeeze packs.

6. Dry cereal

Cereal is a popular breakfast food for a reason. It’s super convenient and can offer healthy carbs, fiber, and protein. It’s also easy to throw in a container, toss in your bag, and eat on the go.

Just be careful when it comes to serving sizes and be sure to read labels, since some breakfast cereals can be high in calories and sugar. Here are some of our healthy faves.

7. Suzie’s Puffed Rice Thin Cakes

Looking for a lighter, more compact version of rice cakes? Try Suzie’s Puffed Rice Thin Cakes. They may be thin, but they’re sturdy enough to stand up to the likes of avocado, a great topper made even better with a dash of Sriracha.

8. Dark chocolate

It’s true: chocolate can be a healthy snack. The key is sticking to dark varieties, which pack antioxidants and have even been linked to better mental health. Jackson S, et al. (2019). Is there a relationship between chocolate consumption and symptoms of depression? A cross-sectional survey of 13,626 US adults. DOI: 10.1002/da.22950

Pair dark chocolate with a healthy sidekick, like a clementine or pomegranate seeds. Just try not to eat the entire bar. It’s all about moderation, after all.

9. Turbana plantain chips

Chips made from plantains may not be as familiar as the fried, potato-based variety, but they’re a much healthier option — and still quite good!

Turbana keeps it simple by using all-natural ingredients in their seven varieties. We love pairing the chili-flavored version with hummus.

10. Buddy Fruits pure blended fruit

Squeezable fruit in a pouch may look like something you’d give your toddler (and good for you, if you do!) but these handy snacks can help adults get our daily dose of fruit, too.

Buddy Fruits’ prepackaged fruit blends come in multiple flavors, from plain apple to banana-mango, all made with 100% real fruit.

11. KIND cinnamon oat bar

KIND consistently ranks as one of the healthiest, lowest-sugar granola bar brands on the market. Check out their 140-calorie cinnamon oat granola bar, which has only 5 grams of added sugar. But be warned: these bars tend to crumble, so bring a napkin.

12. CHOMPS grass fed beef jerky

High protein grass-fed beef fits easily into your diet (and your back pocket) with these tasty jerky sticks. Pack them with whole wheat crackers to make it a mini-meal.

13. Caramelized pumpkin seeds

Autumn means pumpkin-flavored everything, but why stop when the trees are finally bare? Instead of grabbing another pumpkin spice latte, bake a batch of pumpkin seeds.

These bite-sized snacks can be made sweet or savory, and are packed with vitamins either way, making them ideal to grab as a quick, crunchy snack.

14. Dark chocolate coconut protein balls

Mixing protein powder with plain water isn’t always as satisfying as making a blended protein shake, but those tend to require refrigeration. For a protein fix and some flavor without a blender (or the fridge), try protein balls instead.

Full of healthy fats and chocolate (yum!), this gluten-free, paleo snack will provide a boost of energy to last all day (and will last all day in your bag, too).

15. Homemade turkey jerky

There’s a reason campers carry this protein-filled snack: Jerky is great fuel for a long, active day, and it can withstand long treks in any temperature (talk about sturdy).

To keep the chewy snack lighter, opt for turkey instead of beef — it’ll cut down on fat and sodium.

16. Spicy roasted chickpeas

Chips are an easy go-to snack, but few have substantial nutritional value. (Sigh, we’ll miss you, Cheetos.) Instead, satisfy crunch cravings by noshing on a protein-filled bowl of roasted chickpeas, which can be seasoned to suit all taste buds.

Love spice? Layer it on. Prefer sweet? That works, too.

17. Curried carrot chips

Plain raw carrots aren’t the most exciting or satisfying snack on the planet. To keep your taste buds enthused, get crafty with a peeler and make curried carrot chips.

These crispy orange ribbons take under 30 minutes to prepare and taste great with a variety of spices (or just salt and pepper).

18. DIY protein bars

Packaged protein bars can be delicious (and they certainly market themselves as nutritious), but heed caution: they’re a dangerfood.

Avoid the sugar trap of store-bought bars by experimenting with flavors and making them yourself.

19. DIY fruit leather

Remember the days of fruit rollups and lunch boxes? Those were the best. And there’s no reason not to incorporate them into adult life.

Simply pick your favorite fruit and let your taste buds relive childhood — without the sugar crash. We’re big fans of this Sneaky Green Apple Fruit Leather recipe, which has an extra nutritional boost from one of our favorite superfoods.

20. Carrot cake granola

Recipes with “cake” in the title tend to be winners, and this carrot cake granola recipe is no exception.

Made with grated carrots, nuts, and natural sweeteners like maple syrup, a handful of this cereal is the perfect pre-gym snack or treat to keep you full between meals. Did we mention it tastes like cake?

21. Protein wrap

While regular ole bread may become squishy after sitting in a bag all day, wraps are much sturdier. Plus, they come in a variety of flavors (and can fit just as many dietary needs).

Fill them with nut butter, hummus, shredded veggies, turkey, cheese, pesto, or any other nutritious stuffer you like. Try this easy 5-minute recipe for starters.

22. Homemade granola bars

Granola bars are a great go-to snack, but many store-bought versions aren’t as healthy as their labels may indicate.

While packaging looks healthy, they’re often packed with high-fructose corn syrup, which has been linked to weight gain Bocarsly ME, et al. (2010). High fructose corn syrup causes characteristics of obesity in rats: increased body weight, body fat and triglyceride levels. DOI: 10.1016/j.pbb.2010.02.012 and high cholesterol. Stanhope K, et al. (2011). Consumption of fructose and high fructose corn syrup increase postprandial triglycerides, LDL-Cholesterol, and Apolipoprotein-B in young men and women. DOI: 10.1210/jc.2011-1251

These homemade, sugar-free granola bars make an excellent alternative.

23. No-bake zucchini bread granola bites

Gluten-free and vegan, these bites are the perfect snack for someone with stomach sensitivities. Simply mix the ingredients, pop them in the fridge, and grab a few before heading out the door.

24. Healthy no-bake double chocolate peanut butter bites

Quick, easy, delicious… it’s hard to go wrong with a snack like this. Not to mention these hearty bites are full of two of our favorites: chocolate and peanut butter. And they taste like cookie dough.

25. Whole wheat zucchini muffins

Whoever started the trend of putting veggies into baked goods is a genius. It can be tough to get the recommended amount of fruits and vegetables in a day, so adding them to snacks certainly makes it easier.

These zucchini muffins are full of fiber and vitamins, plus they’re suitable for those who prefer the dairy-free or vegan lifestyle.

26. Whole wheat pita chips

Before grabbing a bag of sodium-laden potato chips, consider deconstructing a whole-wheat pita and turning it into a handful of bite-sized snacks that satisfy when it comes to crunch, but are better for your body.

We love the Old Bay seasoning in this recipe, but you can also go sweet by adding cinnamon and a dash of sugar.

27. Vegan “Dorito” popcorn

Did someone say Doritos and popcorn in the same sentence? Sign us up. This healthy recipe uses nutritional yeast in place of cheese to make it vegan — and to make it non-perishable so you can pack it up and go.

28. Fruit and dip

Many fruits don’t require a refrigerator and taste great with a dip like nut butter. Simply pick a dipper of choice (apples and bananas are always winners), put a few scoops of nut butter in a small Tupperware, and hit the road.

Worried about your banana being ripe in time? Speed things up by packing it in a paper bag.

29. Dried fruit

Fresh fruit is awesome, but it’d be pretty darn difficult to cut and eat a mango while commuting. Avoid the mess and reap the nutritional benefits by packing dried fruit instead.

Just make sure to buy unsweetened, as some store-bought varieties can have up to 25 grams of sugar per serving. Excess sugar consumption can have some not-so-sweet consequences like increased risk of obesity Luger M, et al. (2017). Sugar-sweetened beverages and weight gain in children and adults: A systematic review from 2013 to 2015 and a comparison with previous studies. DOI: 10.1159/000484566 and heart disease. DiNicolantonio JJ, et al. (2016). The evidence for saturated fat and for sugar related to coronary heart disease. DOI: 10.1016/j.pcad.2015.11.006

30. Fresh veggies

Carrots, bell pepper, and sugar snap peas are just a few veggies that can be packed as a snack and enjoyed throughout the day. Pro tip: To keep them fresher for longer, store vegetables in a Tupperware instead of a plastic bag.

31. Homemade veggie chips

Chips are delicious — there’s no doubt about it. But the packaged kinds aren’t exactly healthy.

Making them from scratch, on the other hand, is nutritious and easy. Plus, you can experiment with ingredients (green beans, sweet potato, apple… oh my!) and have control over the amount of sodium and fat in each batch.

32. Vegetable salad rolls

Salad is difficult to eat while on the run, but salad wrapped in rice papers is another story. Simply slice your favorite veggies, add a little sauce, wrap them up, and they’re good to go.

Not sure where to start? We love this recipe for bite-sized garden veggie salad rolls with allergy-friendly SunButter dressing.


32 Healthy, Portable Snacks That Are Fridge-Free

Making healthy choices while eating on the go can be tough. Sometimes a bag of Doritos just sounds soooo good.

But despite the convenience, prepackaged, nonperishable goodies (and even many homemade snacks) are often packed with sugar, sodium, and other not so great ingredients.

Let us help out. Here are 32 of our favorite healthy snacks to grab and go — no refrigeration required.

1. Annie Chun’s seaweed snacks

Seaweed is quite the superfood: It’s full of antioxidants, calcium, and tons of vitamins and minerals. But while the health benefits are many, its slimy texture doesn’t appeal to everyone.

Annie Chun’s seaweed snacks are crunchy and come in multiple flavors (brown sugar, anyone?), so the snack tastes less like algae, and more like a small slice of heaven.

2. Trail mix

We love trail mix, with its tasty mix of nuts, fruit, and other goodies — but high amounts of sugar and saturated fat mean this snack can be a dangerfood (not to mention easy to overeat).

Luckily, there’s several tricks for keeping it healthy, like buying pre-portioned bags, storing it in single serving bags, or whipping up one of these 21 healthier trail mix recipes at home.

3. Green pea chips

Baking veggie chips can be fun, but there are times when buying them is simply easier.

Our store-bought favorite? Trader Joe’s Contemplates Inner Peas. (We dig the Zen name, too). Filling up on greens has never tasted so good. Just beware of eating the entire bag in one sitting.

4. Pretzels and cheese

It’s true: Cheese does require refrigeration. But if you’re planning to snack midday, string cheese will hold up just fine. We recommend pairing a stick with a small bag of whole-grain pretzels.

5. Mary’s Gone Crackers

Thanks to the rise in popularity of gluten-free diets, finding wheat-free products is no longer so difficult for those who need them. What is difficult is finding ones that are both healthy and tasty. Mary’s Gone Crackers, however, are both.

Made with brown rice, flax, and other gluten-free grains, the crackers are both tasty and sturdy — perfect for a topping like Justin’s nut butter squeeze packs.

6. Dry cereal

Cereal is a popular breakfast food for a reason. It’s super convenient and can offer healthy carbs, fiber, and protein. It’s also easy to throw in a container, toss in your bag, and eat on the go.

Just be careful when it comes to serving sizes and be sure to read labels, since some breakfast cereals can be high in calories and sugar. Here are some of our healthy faves.

7. Suzie’s Puffed Rice Thin Cakes

Looking for a lighter, more compact version of rice cakes? Try Suzie’s Puffed Rice Thin Cakes. They may be thin, but they’re sturdy enough to stand up to the likes of avocado, a great topper made even better with a dash of Sriracha.

8. Dark chocolate

It’s true: chocolate can be a healthy snack. The key is sticking to dark varieties, which pack antioxidants and have even been linked to better mental health. Jackson S, et al. (2019). Is there a relationship between chocolate consumption and symptoms of depression? A cross-sectional survey of 13,626 US adults. DOI: 10.1002/da.22950

Pair dark chocolate with a healthy sidekick, like a clementine or pomegranate seeds. Just try not to eat the entire bar. It’s all about moderation, after all.

9. Turbana plantain chips

Chips made from plantains may not be as familiar as the fried, potato-based variety, but they’re a much healthier option — and still quite good!

Turbana keeps it simple by using all-natural ingredients in their seven varieties. We love pairing the chili-flavored version with hummus.

10. Buddy Fruits pure blended fruit

Squeezable fruit in a pouch may look like something you’d give your toddler (and good for you, if you do!) but these handy snacks can help adults get our daily dose of fruit, too.

Buddy Fruits’ prepackaged fruit blends come in multiple flavors, from plain apple to banana-mango, all made with 100% real fruit.

11. KIND cinnamon oat bar

KIND consistently ranks as one of the healthiest, lowest-sugar granola bar brands on the market. Check out their 140-calorie cinnamon oat granola bar, which has only 5 grams of added sugar. But be warned: these bars tend to crumble, so bring a napkin.

12. CHOMPS grass fed beef jerky

High protein grass-fed beef fits easily into your diet (and your back pocket) with these tasty jerky sticks. Pack them with whole wheat crackers to make it a mini-meal.

13. Caramelized pumpkin seeds

Autumn means pumpkin-flavored everything, but why stop when the trees are finally bare? Instead of grabbing another pumpkin spice latte, bake a batch of pumpkin seeds.

These bite-sized snacks can be made sweet or savory, and are packed with vitamins either way, making them ideal to grab as a quick, crunchy snack.

14. Dark chocolate coconut protein balls

Mixing protein powder with plain water isn’t always as satisfying as making a blended protein shake, but those tend to require refrigeration. For a protein fix and some flavor without a blender (or the fridge), try protein balls instead.

Full of healthy fats and chocolate (yum!), this gluten-free, paleo snack will provide a boost of energy to last all day (and will last all day in your bag, too).

15. Homemade turkey jerky

There’s a reason campers carry this protein-filled snack: Jerky is great fuel for a long, active day, and it can withstand long treks in any temperature (talk about sturdy).

To keep the chewy snack lighter, opt for turkey instead of beef — it’ll cut down on fat and sodium.

16. Spicy roasted chickpeas

Chips are an easy go-to snack, but few have substantial nutritional value. (Sigh, we’ll miss you, Cheetos.) Instead, satisfy crunch cravings by noshing on a protein-filled bowl of roasted chickpeas, which can be seasoned to suit all taste buds.

Love spice? Layer it on. Prefer sweet? That works, too.

17. Curried carrot chips

Plain raw carrots aren’t the most exciting or satisfying snack on the planet. To keep your taste buds enthused, get crafty with a peeler and make curried carrot chips.

These crispy orange ribbons take under 30 minutes to prepare and taste great with a variety of spices (or just salt and pepper).

18. DIY protein bars

Packaged protein bars can be delicious (and they certainly market themselves as nutritious), but heed caution: they’re a dangerfood.

Avoid the sugar trap of store-bought bars by experimenting with flavors and making them yourself.

19. DIY fruit leather

Remember the days of fruit rollups and lunch boxes? Those were the best. And there’s no reason not to incorporate them into adult life.

Simply pick your favorite fruit and let your taste buds relive childhood — without the sugar crash. We’re big fans of this Sneaky Green Apple Fruit Leather recipe, which has an extra nutritional boost from one of our favorite superfoods.

20. Carrot cake granola

Recipes with “cake” in the title tend to be winners, and this carrot cake granola recipe is no exception.

Made with grated carrots, nuts, and natural sweeteners like maple syrup, a handful of this cereal is the perfect pre-gym snack or treat to keep you full between meals. Did we mention it tastes like cake?

21. Protein wrap

While regular ole bread may become squishy after sitting in a bag all day, wraps are much sturdier. Plus, they come in a variety of flavors (and can fit just as many dietary needs).

Fill them with nut butter, hummus, shredded veggies, turkey, cheese, pesto, or any other nutritious stuffer you like. Try this easy 5-minute recipe for starters.

22. Homemade granola bars

Granola bars are a great go-to snack, but many store-bought versions aren’t as healthy as their labels may indicate.

While packaging looks healthy, they’re often packed with high-fructose corn syrup, which has been linked to weight gain Bocarsly ME, et al. (2010). High fructose corn syrup causes characteristics of obesity in rats: increased body weight, body fat and triglyceride levels. DOI: 10.1016/j.pbb.2010.02.012 and high cholesterol. Stanhope K, et al. (2011). Consumption of fructose and high fructose corn syrup increase postprandial triglycerides, LDL-Cholesterol, and Apolipoprotein-B in young men and women. DOI: 10.1210/jc.2011-1251

These homemade, sugar-free granola bars make an excellent alternative.

23. No-bake zucchini bread granola bites

Gluten-free and vegan, these bites are the perfect snack for someone with stomach sensitivities. Simply mix the ingredients, pop them in the fridge, and grab a few before heading out the door.

24. Healthy no-bake double chocolate peanut butter bites

Quick, easy, delicious… it’s hard to go wrong with a snack like this. Not to mention these hearty bites are full of two of our favorites: chocolate and peanut butter. And they taste like cookie dough.

25. Whole wheat zucchini muffins

Whoever started the trend of putting veggies into baked goods is a genius. It can be tough to get the recommended amount of fruits and vegetables in a day, so adding them to snacks certainly makes it easier.

These zucchini muffins are full of fiber and vitamins, plus they’re suitable for those who prefer the dairy-free or vegan lifestyle.

26. Whole wheat pita chips

Before grabbing a bag of sodium-laden potato chips, consider deconstructing a whole-wheat pita and turning it into a handful of bite-sized snacks that satisfy when it comes to crunch, but are better for your body.

We love the Old Bay seasoning in this recipe, but you can also go sweet by adding cinnamon and a dash of sugar.

27. Vegan “Dorito” popcorn

Did someone say Doritos and popcorn in the same sentence? Sign us up. This healthy recipe uses nutritional yeast in place of cheese to make it vegan — and to make it non-perishable so you can pack it up and go.

28. Fruit and dip

Many fruits don’t require a refrigerator and taste great with a dip like nut butter. Simply pick a dipper of choice (apples and bananas are always winners), put a few scoops of nut butter in a small Tupperware, and hit the road.

Worried about your banana being ripe in time? Speed things up by packing it in a paper bag.

29. Dried fruit

Fresh fruit is awesome, but it’d be pretty darn difficult to cut and eat a mango while commuting. Avoid the mess and reap the nutritional benefits by packing dried fruit instead.

Just make sure to buy unsweetened, as some store-bought varieties can have up to 25 grams of sugar per serving. Excess sugar consumption can have some not-so-sweet consequences like increased risk of obesity Luger M, et al. (2017). Sugar-sweetened beverages and weight gain in children and adults: A systematic review from 2013 to 2015 and a comparison with previous studies. DOI: 10.1159/000484566 and heart disease. DiNicolantonio JJ, et al. (2016). The evidence for saturated fat and for sugar related to coronary heart disease. DOI: 10.1016/j.pcad.2015.11.006

30. Fresh veggies

Carrots, bell pepper, and sugar snap peas are just a few veggies that can be packed as a snack and enjoyed throughout the day. Pro tip: To keep them fresher for longer, store vegetables in a Tupperware instead of a plastic bag.

31. Homemade veggie chips

Chips are delicious — there’s no doubt about it. But the packaged kinds aren’t exactly healthy.

Making them from scratch, on the other hand, is nutritious and easy. Plus, you can experiment with ingredients (green beans, sweet potato, apple… oh my!) and have control over the amount of sodium and fat in each batch.

32. Vegetable salad rolls

Salad is difficult to eat while on the run, but salad wrapped in rice papers is another story. Simply slice your favorite veggies, add a little sauce, wrap them up, and they’re good to go.

Not sure where to start? We love this recipe for bite-sized garden veggie salad rolls with allergy-friendly SunButter dressing.


32 Healthy, Portable Snacks That Are Fridge-Free

Making healthy choices while eating on the go can be tough. Sometimes a bag of Doritos just sounds soooo good.

But despite the convenience, prepackaged, nonperishable goodies (and even many homemade snacks) are often packed with sugar, sodium, and other not so great ingredients.

Let us help out. Here are 32 of our favorite healthy snacks to grab and go — no refrigeration required.

1. Annie Chun’s seaweed snacks

Seaweed is quite the superfood: It’s full of antioxidants, calcium, and tons of vitamins and minerals. But while the health benefits are many, its slimy texture doesn’t appeal to everyone.

Annie Chun’s seaweed snacks are crunchy and come in multiple flavors (brown sugar, anyone?), so the snack tastes less like algae, and more like a small slice of heaven.

2. Trail mix

We love trail mix, with its tasty mix of nuts, fruit, and other goodies — but high amounts of sugar and saturated fat mean this snack can be a dangerfood (not to mention easy to overeat).

Luckily, there’s several tricks for keeping it healthy, like buying pre-portioned bags, storing it in single serving bags, or whipping up one of these 21 healthier trail mix recipes at home.

3. Green pea chips

Baking veggie chips can be fun, but there are times when buying them is simply easier.

Our store-bought favorite? Trader Joe’s Contemplates Inner Peas. (We dig the Zen name, too). Filling up on greens has never tasted so good. Just beware of eating the entire bag in one sitting.

4. Pretzels and cheese

It’s true: Cheese does require refrigeration. But if you’re planning to snack midday, string cheese will hold up just fine. We recommend pairing a stick with a small bag of whole-grain pretzels.

5. Mary’s Gone Crackers

Thanks to the rise in popularity of gluten-free diets, finding wheat-free products is no longer so difficult for those who need them. What is difficult is finding ones that are both healthy and tasty. Mary’s Gone Crackers, however, are both.

Made with brown rice, flax, and other gluten-free grains, the crackers are both tasty and sturdy — perfect for a topping like Justin’s nut butter squeeze packs.

6. Dry cereal

Cereal is a popular breakfast food for a reason. It’s super convenient and can offer healthy carbs, fiber, and protein. It’s also easy to throw in a container, toss in your bag, and eat on the go.

Just be careful when it comes to serving sizes and be sure to read labels, since some breakfast cereals can be high in calories and sugar. Here are some of our healthy faves.

7. Suzie’s Puffed Rice Thin Cakes

Looking for a lighter, more compact version of rice cakes? Try Suzie’s Puffed Rice Thin Cakes. They may be thin, but they’re sturdy enough to stand up to the likes of avocado, a great topper made even better with a dash of Sriracha.

8. Dark chocolate

It’s true: chocolate can be a healthy snack. The key is sticking to dark varieties, which pack antioxidants and have even been linked to better mental health. Jackson S, et al. (2019). Is there a relationship between chocolate consumption and symptoms of depression? A cross-sectional survey of 13,626 US adults. DOI: 10.1002/da.22950

Pair dark chocolate with a healthy sidekick, like a clementine or pomegranate seeds. Just try not to eat the entire bar. It’s all about moderation, after all.

9. Turbana plantain chips

Chips made from plantains may not be as familiar as the fried, potato-based variety, but they’re a much healthier option — and still quite good!

Turbana keeps it simple by using all-natural ingredients in their seven varieties. We love pairing the chili-flavored version with hummus.

10. Buddy Fruits pure blended fruit

Squeezable fruit in a pouch may look like something you’d give your toddler (and good for you, if you do!) but these handy snacks can help adults get our daily dose of fruit, too.

Buddy Fruits’ prepackaged fruit blends come in multiple flavors, from plain apple to banana-mango, all made with 100% real fruit.

11. KIND cinnamon oat bar

KIND consistently ranks as one of the healthiest, lowest-sugar granola bar brands on the market. Check out their 140-calorie cinnamon oat granola bar, which has only 5 grams of added sugar. But be warned: these bars tend to crumble, so bring a napkin.

12. CHOMPS grass fed beef jerky

High protein grass-fed beef fits easily into your diet (and your back pocket) with these tasty jerky sticks. Pack them with whole wheat crackers to make it a mini-meal.

13. Caramelized pumpkin seeds

Autumn means pumpkin-flavored everything, but why stop when the trees are finally bare? Instead of grabbing another pumpkin spice latte, bake a batch of pumpkin seeds.

These bite-sized snacks can be made sweet or savory, and are packed with vitamins either way, making them ideal to grab as a quick, crunchy snack.

14. Dark chocolate coconut protein balls

Mixing protein powder with plain water isn’t always as satisfying as making a blended protein shake, but those tend to require refrigeration. For a protein fix and some flavor without a blender (or the fridge), try protein balls instead.

Full of healthy fats and chocolate (yum!), this gluten-free, paleo snack will provide a boost of energy to last all day (and will last all day in your bag, too).

15. Homemade turkey jerky

There’s a reason campers carry this protein-filled snack: Jerky is great fuel for a long, active day, and it can withstand long treks in any temperature (talk about sturdy).

To keep the chewy snack lighter, opt for turkey instead of beef — it’ll cut down on fat and sodium.

16. Spicy roasted chickpeas

Chips are an easy go-to snack, but few have substantial nutritional value. (Sigh, we’ll miss you, Cheetos.) Instead, satisfy crunch cravings by noshing on a protein-filled bowl of roasted chickpeas, which can be seasoned to suit all taste buds.

Love spice? Layer it on. Prefer sweet? That works, too.

17. Curried carrot chips

Plain raw carrots aren’t the most exciting or satisfying snack on the planet. To keep your taste buds enthused, get crafty with a peeler and make curried carrot chips.

These crispy orange ribbons take under 30 minutes to prepare and taste great with a variety of spices (or just salt and pepper).

18. DIY protein bars

Packaged protein bars can be delicious (and they certainly market themselves as nutritious), but heed caution: they’re a dangerfood.

Avoid the sugar trap of store-bought bars by experimenting with flavors and making them yourself.

19. DIY fruit leather

Remember the days of fruit rollups and lunch boxes? Those were the best. And there’s no reason not to incorporate them into adult life.

Simply pick your favorite fruit and let your taste buds relive childhood — without the sugar crash. We’re big fans of this Sneaky Green Apple Fruit Leather recipe, which has an extra nutritional boost from one of our favorite superfoods.

20. Carrot cake granola

Recipes with “cake” in the title tend to be winners, and this carrot cake granola recipe is no exception.

Made with grated carrots, nuts, and natural sweeteners like maple syrup, a handful of this cereal is the perfect pre-gym snack or treat to keep you full between meals. Did we mention it tastes like cake?

21. Protein wrap

While regular ole bread may become squishy after sitting in a bag all day, wraps are much sturdier. Plus, they come in a variety of flavors (and can fit just as many dietary needs).

Fill them with nut butter, hummus, shredded veggies, turkey, cheese, pesto, or any other nutritious stuffer you like. Try this easy 5-minute recipe for starters.

22. Homemade granola bars

Granola bars are a great go-to snack, but many store-bought versions aren’t as healthy as their labels may indicate.

While packaging looks healthy, they’re often packed with high-fructose corn syrup, which has been linked to weight gain Bocarsly ME, et al. (2010). High fructose corn syrup causes characteristics of obesity in rats: increased body weight, body fat and triglyceride levels. DOI: 10.1016/j.pbb.2010.02.012 and high cholesterol. Stanhope K, et al. (2011). Consumption of fructose and high fructose corn syrup increase postprandial triglycerides, LDL-Cholesterol, and Apolipoprotein-B in young men and women. DOI: 10.1210/jc.2011-1251

These homemade, sugar-free granola bars make an excellent alternative.

23. No-bake zucchini bread granola bites

Gluten-free and vegan, these bites are the perfect snack for someone with stomach sensitivities. Simply mix the ingredients, pop them in the fridge, and grab a few before heading out the door.

24. Healthy no-bake double chocolate peanut butter bites

Quick, easy, delicious… it’s hard to go wrong with a snack like this. Not to mention these hearty bites are full of two of our favorites: chocolate and peanut butter. And they taste like cookie dough.

25. Whole wheat zucchini muffins

Whoever started the trend of putting veggies into baked goods is a genius. It can be tough to get the recommended amount of fruits and vegetables in a day, so adding them to snacks certainly makes it easier.

These zucchini muffins are full of fiber and vitamins, plus they’re suitable for those who prefer the dairy-free or vegan lifestyle.

26. Whole wheat pita chips

Before grabbing a bag of sodium-laden potato chips, consider deconstructing a whole-wheat pita and turning it into a handful of bite-sized snacks that satisfy when it comes to crunch, but are better for your body.

We love the Old Bay seasoning in this recipe, but you can also go sweet by adding cinnamon and a dash of sugar.

27. Vegan “Dorito” popcorn

Did someone say Doritos and popcorn in the same sentence? Sign us up. This healthy recipe uses nutritional yeast in place of cheese to make it vegan — and to make it non-perishable so you can pack it up and go.

28. Fruit and dip

Many fruits don’t require a refrigerator and taste great with a dip like nut butter. Simply pick a dipper of choice (apples and bananas are always winners), put a few scoops of nut butter in a small Tupperware, and hit the road.

Worried about your banana being ripe in time? Speed things up by packing it in a paper bag.

29. Dried fruit

Fresh fruit is awesome, but it’d be pretty darn difficult to cut and eat a mango while commuting. Avoid the mess and reap the nutritional benefits by packing dried fruit instead.

Just make sure to buy unsweetened, as some store-bought varieties can have up to 25 grams of sugar per serving. Excess sugar consumption can have some not-so-sweet consequences like increased risk of obesity Luger M, et al. (2017). Sugar-sweetened beverages and weight gain in children and adults: A systematic review from 2013 to 2015 and a comparison with previous studies. DOI: 10.1159/000484566 and heart disease. DiNicolantonio JJ, et al. (2016). The evidence for saturated fat and for sugar related to coronary heart disease. DOI: 10.1016/j.pcad.2015.11.006

30. Fresh veggies

Carrots, bell pepper, and sugar snap peas are just a few veggies that can be packed as a snack and enjoyed throughout the day. Pro tip: To keep them fresher for longer, store vegetables in a Tupperware instead of a plastic bag.

31. Homemade veggie chips

Chips are delicious — there’s no doubt about it. But the packaged kinds aren’t exactly healthy.

Making them from scratch, on the other hand, is nutritious and easy. Plus, you can experiment with ingredients (green beans, sweet potato, apple… oh my!) and have control over the amount of sodium and fat in each batch.

32. Vegetable salad rolls

Salad is difficult to eat while on the run, but salad wrapped in rice papers is another story. Simply slice your favorite veggies, add a little sauce, wrap them up, and they’re good to go.

Not sure where to start? We love this recipe for bite-sized garden veggie salad rolls with allergy-friendly SunButter dressing.


32 Healthy, Portable Snacks That Are Fridge-Free

Making healthy choices while eating on the go can be tough. Sometimes a bag of Doritos just sounds soooo good.

But despite the convenience, prepackaged, nonperishable goodies (and even many homemade snacks) are often packed with sugar, sodium, and other not so great ingredients.

Let us help out. Here are 32 of our favorite healthy snacks to grab and go — no refrigeration required.

1. Annie Chun’s seaweed snacks

Seaweed is quite the superfood: It’s full of antioxidants, calcium, and tons of vitamins and minerals. But while the health benefits are many, its slimy texture doesn’t appeal to everyone.

Annie Chun’s seaweed snacks are crunchy and come in multiple flavors (brown sugar, anyone?), so the snack tastes less like algae, and more like a small slice of heaven.

2. Trail mix

We love trail mix, with its tasty mix of nuts, fruit, and other goodies — but high amounts of sugar and saturated fat mean this snack can be a dangerfood (not to mention easy to overeat).

Luckily, there’s several tricks for keeping it healthy, like buying pre-portioned bags, storing it in single serving bags, or whipping up one of these 21 healthier trail mix recipes at home.

3. Green pea chips

Baking veggie chips can be fun, but there are times when buying them is simply easier.

Our store-bought favorite? Trader Joe’s Contemplates Inner Peas. (We dig the Zen name, too). Filling up on greens has never tasted so good. Just beware of eating the entire bag in one sitting.

4. Pretzels and cheese

It’s true: Cheese does require refrigeration. But if you’re planning to snack midday, string cheese will hold up just fine. We recommend pairing a stick with a small bag of whole-grain pretzels.

5. Mary’s Gone Crackers

Thanks to the rise in popularity of gluten-free diets, finding wheat-free products is no longer so difficult for those who need them. What is difficult is finding ones that are both healthy and tasty. Mary’s Gone Crackers, however, are both.

Made with brown rice, flax, and other gluten-free grains, the crackers are both tasty and sturdy — perfect for a topping like Justin’s nut butter squeeze packs.

6. Dry cereal

Cereal is a popular breakfast food for a reason. It’s super convenient and can offer healthy carbs, fiber, and protein. It’s also easy to throw in a container, toss in your bag, and eat on the go.

Just be careful when it comes to serving sizes and be sure to read labels, since some breakfast cereals can be high in calories and sugar. Here are some of our healthy faves.

7. Suzie’s Puffed Rice Thin Cakes

Looking for a lighter, more compact version of rice cakes? Try Suzie’s Puffed Rice Thin Cakes. They may be thin, but they’re sturdy enough to stand up to the likes of avocado, a great topper made even better with a dash of Sriracha.

8. Dark chocolate

It’s true: chocolate can be a healthy snack. The key is sticking to dark varieties, which pack antioxidants and have even been linked to better mental health. Jackson S, et al. (2019). Is there a relationship between chocolate consumption and symptoms of depression? A cross-sectional survey of 13,626 US adults. DOI: 10.1002/da.22950

Pair dark chocolate with a healthy sidekick, like a clementine or pomegranate seeds. Just try not to eat the entire bar. It’s all about moderation, after all.

9. Turbana plantain chips

Chips made from plantains may not be as familiar as the fried, potato-based variety, but they’re a much healthier option — and still quite good!

Turbana keeps it simple by using all-natural ingredients in their seven varieties. We love pairing the chili-flavored version with hummus.

10. Buddy Fruits pure blended fruit

Squeezable fruit in a pouch may look like something you’d give your toddler (and good for you, if you do!) but these handy snacks can help adults get our daily dose of fruit, too.

Buddy Fruits’ prepackaged fruit blends come in multiple flavors, from plain apple to banana-mango, all made with 100% real fruit.

11. KIND cinnamon oat bar

KIND consistently ranks as one of the healthiest, lowest-sugar granola bar brands on the market. Check out their 140-calorie cinnamon oat granola bar, which has only 5 grams of added sugar. But be warned: these bars tend to crumble, so bring a napkin.

12. CHOMPS grass fed beef jerky

High protein grass-fed beef fits easily into your diet (and your back pocket) with these tasty jerky sticks. Pack them with whole wheat crackers to make it a mini-meal.

13. Caramelized pumpkin seeds

Autumn means pumpkin-flavored everything, but why stop when the trees are finally bare? Instead of grabbing another pumpkin spice latte, bake a batch of pumpkin seeds.

These bite-sized snacks can be made sweet or savory, and are packed with vitamins either way, making them ideal to grab as a quick, crunchy snack.

14. Dark chocolate coconut protein balls

Mixing protein powder with plain water isn’t always as satisfying as making a blended protein shake, but those tend to require refrigeration. For a protein fix and some flavor without a blender (or the fridge), try protein balls instead.

Full of healthy fats and chocolate (yum!), this gluten-free, paleo snack will provide a boost of energy to last all day (and will last all day in your bag, too).

15. Homemade turkey jerky

There’s a reason campers carry this protein-filled snack: Jerky is great fuel for a long, active day, and it can withstand long treks in any temperature (talk about sturdy).

To keep the chewy snack lighter, opt for turkey instead of beef — it’ll cut down on fat and sodium.

16. Spicy roasted chickpeas

Chips are an easy go-to snack, but few have substantial nutritional value. (Sigh, we’ll miss you, Cheetos.) Instead, satisfy crunch cravings by noshing on a protein-filled bowl of roasted chickpeas, which can be seasoned to suit all taste buds.

Love spice? Layer it on. Prefer sweet? That works, too.

17. Curried carrot chips

Plain raw carrots aren’t the most exciting or satisfying snack on the planet. To keep your taste buds enthused, get crafty with a peeler and make curried carrot chips.

These crispy orange ribbons take under 30 minutes to prepare and taste great with a variety of spices (or just salt and pepper).

18. DIY protein bars

Packaged protein bars can be delicious (and they certainly market themselves as nutritious), but heed caution: they’re a dangerfood.

Avoid the sugar trap of store-bought bars by experimenting with flavors and making them yourself.

19. DIY fruit leather

Remember the days of fruit rollups and lunch boxes? Those were the best. And there’s no reason not to incorporate them into adult life.

Simply pick your favorite fruit and let your taste buds relive childhood — without the sugar crash. We’re big fans of this Sneaky Green Apple Fruit Leather recipe, which has an extra nutritional boost from one of our favorite superfoods.

20. Carrot cake granola

Recipes with “cake” in the title tend to be winners, and this carrot cake granola recipe is no exception.

Made with grated carrots, nuts, and natural sweeteners like maple syrup, a handful of this cereal is the perfect pre-gym snack or treat to keep you full between meals. Did we mention it tastes like cake?

21. Protein wrap

While regular ole bread may become squishy after sitting in a bag all day, wraps are much sturdier. Plus, they come in a variety of flavors (and can fit just as many dietary needs).

Fill them with nut butter, hummus, shredded veggies, turkey, cheese, pesto, or any other nutritious stuffer you like. Try this easy 5-minute recipe for starters.

22. Homemade granola bars

Granola bars are a great go-to snack, but many store-bought versions aren’t as healthy as their labels may indicate.

While packaging looks healthy, they’re often packed with high-fructose corn syrup, which has been linked to weight gain Bocarsly ME, et al. (2010). High fructose corn syrup causes characteristics of obesity in rats: increased body weight, body fat and triglyceride levels. DOI: 10.1016/j.pbb.2010.02.012 and high cholesterol. Stanhope K, et al. (2011). Consumption of fructose and high fructose corn syrup increase postprandial triglycerides, LDL-Cholesterol, and Apolipoprotein-B in young men and women. DOI: 10.1210/jc.2011-1251

These homemade, sugar-free granola bars make an excellent alternative.

23. No-bake zucchini bread granola bites

Gluten-free and vegan, these bites are the perfect snack for someone with stomach sensitivities. Simply mix the ingredients, pop them in the fridge, and grab a few before heading out the door.

24. Healthy no-bake double chocolate peanut butter bites

Quick, easy, delicious… it’s hard to go wrong with a snack like this. Not to mention these hearty bites are full of two of our favorites: chocolate and peanut butter. And they taste like cookie dough.

25. Whole wheat zucchini muffins

Whoever started the trend of putting veggies into baked goods is a genius. It can be tough to get the recommended amount of fruits and vegetables in a day, so adding them to snacks certainly makes it easier.

These zucchini muffins are full of fiber and vitamins, plus they’re suitable for those who prefer the dairy-free or vegan lifestyle.

26. Whole wheat pita chips

Before grabbing a bag of sodium-laden potato chips, consider deconstructing a whole-wheat pita and turning it into a handful of bite-sized snacks that satisfy when it comes to crunch, but are better for your body.

We love the Old Bay seasoning in this recipe, but you can also go sweet by adding cinnamon and a dash of sugar.

27. Vegan “Dorito” popcorn

Did someone say Doritos and popcorn in the same sentence? Sign us up. This healthy recipe uses nutritional yeast in place of cheese to make it vegan — and to make it non-perishable so you can pack it up and go.

28. Fruit and dip

Many fruits don’t require a refrigerator and taste great with a dip like nut butter. Simply pick a dipper of choice (apples and bananas are always winners), put a few scoops of nut butter in a small Tupperware, and hit the road.

Worried about your banana being ripe in time? Speed things up by packing it in a paper bag.

29. Dried fruit

Fresh fruit is awesome, but it’d be pretty darn difficult to cut and eat a mango while commuting. Avoid the mess and reap the nutritional benefits by packing dried fruit instead.

Just make sure to buy unsweetened, as some store-bought varieties can have up to 25 grams of sugar per serving. Excess sugar consumption can have some not-so-sweet consequences like increased risk of obesity Luger M, et al. (2017). Sugar-sweetened beverages and weight gain in children and adults: A systematic review from 2013 to 2015 and a comparison with previous studies. DOI: 10.1159/000484566 and heart disease. DiNicolantonio JJ, et al. (2016). The evidence for saturated fat and for sugar related to coronary heart disease. DOI: 10.1016/j.pcad.2015.11.006

30. Fresh veggies

Carrots, bell pepper, and sugar snap peas are just a few veggies that can be packed as a snack and enjoyed throughout the day. Pro tip: To keep them fresher for longer, store vegetables in a Tupperware instead of a plastic bag.

31. Homemade veggie chips

Chips are delicious — there’s no doubt about it. But the packaged kinds aren’t exactly healthy.

Making them from scratch, on the other hand, is nutritious and easy. Plus, you can experiment with ingredients (green beans, sweet potato, apple… oh my!) and have control over the amount of sodium and fat in each batch.

32. Vegetable salad rolls

Salad is difficult to eat while on the run, but salad wrapped in rice papers is another story. Simply slice your favorite veggies, add a little sauce, wrap them up, and they’re good to go.

Not sure where to start? We love this recipe for bite-sized garden veggie salad rolls with allergy-friendly SunButter dressing.


32 Healthy, Portable Snacks That Are Fridge-Free

Making healthy choices while eating on the go can be tough. Sometimes a bag of Doritos just sounds soooo good.

But despite the convenience, prepackaged, nonperishable goodies (and even many homemade snacks) are often packed with sugar, sodium, and other not so great ingredients.

Let us help out. Here are 32 of our favorite healthy snacks to grab and go — no refrigeration required.

1. Annie Chun’s seaweed snacks

Seaweed is quite the superfood: It’s full of antioxidants, calcium, and tons of vitamins and minerals. But while the health benefits are many, its slimy texture doesn’t appeal to everyone.

Annie Chun’s seaweed snacks are crunchy and come in multiple flavors (brown sugar, anyone?), so the snack tastes less like algae, and more like a small slice of heaven.

2. Trail mix

We love trail mix, with its tasty mix of nuts, fruit, and other goodies — but high amounts of sugar and saturated fat mean this snack can be a dangerfood (not to mention easy to overeat).

Luckily, there’s several tricks for keeping it healthy, like buying pre-portioned bags, storing it in single serving bags, or whipping up one of these 21 healthier trail mix recipes at home.

3. Green pea chips

Baking veggie chips can be fun, but there are times when buying them is simply easier.

Our store-bought favorite? Trader Joe’s Contemplates Inner Peas. (We dig the Zen name, too). Filling up on greens has never tasted so good. Just beware of eating the entire bag in one sitting.

4. Pretzels and cheese

It’s true: Cheese does require refrigeration. But if you’re planning to snack midday, string cheese will hold up just fine. We recommend pairing a stick with a small bag of whole-grain pretzels.

5. Mary’s Gone Crackers

Thanks to the rise in popularity of gluten-free diets, finding wheat-free products is no longer so difficult for those who need them. What is difficult is finding ones that are both healthy and tasty. Mary’s Gone Crackers, however, are both.

Made with brown rice, flax, and other gluten-free grains, the crackers are both tasty and sturdy — perfect for a topping like Justin’s nut butter squeeze packs.

6. Dry cereal

Cereal is a popular breakfast food for a reason. It’s super convenient and can offer healthy carbs, fiber, and protein. It’s also easy to throw in a container, toss in your bag, and eat on the go.

Just be careful when it comes to serving sizes and be sure to read labels, since some breakfast cereals can be high in calories and sugar. Here are some of our healthy faves.

7. Suzie’s Puffed Rice Thin Cakes

Looking for a lighter, more compact version of rice cakes? Try Suzie’s Puffed Rice Thin Cakes. They may be thin, but they’re sturdy enough to stand up to the likes of avocado, a great topper made even better with a dash of Sriracha.

8. Dark chocolate

It’s true: chocolate can be a healthy snack. The key is sticking to dark varieties, which pack antioxidants and have even been linked to better mental health. Jackson S, et al. (2019). Is there a relationship between chocolate consumption and symptoms of depression? A cross-sectional survey of 13,626 US adults. DOI: 10.1002/da.22950

Pair dark chocolate with a healthy sidekick, like a clementine or pomegranate seeds. Just try not to eat the entire bar. It’s all about moderation, after all.

9. Turbana plantain chips

Chips made from plantains may not be as familiar as the fried, potato-based variety, but they’re a much healthier option — and still quite good!

Turbana keeps it simple by using all-natural ingredients in their seven varieties. We love pairing the chili-flavored version with hummus.

10. Buddy Fruits pure blended fruit

Squeezable fruit in a pouch may look like something you’d give your toddler (and good for you, if you do!) but these handy snacks can help adults get our daily dose of fruit, too.

Buddy Fruits’ prepackaged fruit blends come in multiple flavors, from plain apple to banana-mango, all made with 100% real fruit.

11. KIND cinnamon oat bar

KIND consistently ranks as one of the healthiest, lowest-sugar granola bar brands on the market. Check out their 140-calorie cinnamon oat granola bar, which has only 5 grams of added sugar. But be warned: these bars tend to crumble, so bring a napkin.

12. CHOMPS grass fed beef jerky

High protein grass-fed beef fits easily into your diet (and your back pocket) with these tasty jerky sticks. Pack them with whole wheat crackers to make it a mini-meal.

13. Caramelized pumpkin seeds

Autumn means pumpkin-flavored everything, but why stop when the trees are finally bare? Instead of grabbing another pumpkin spice latte, bake a batch of pumpkin seeds.

These bite-sized snacks can be made sweet or savory, and are packed with vitamins either way, making them ideal to grab as a quick, crunchy snack.

14. Dark chocolate coconut protein balls

Mixing protein powder with plain water isn’t always as satisfying as making a blended protein shake, but those tend to require refrigeration. For a protein fix and some flavor without a blender (or the fridge), try protein balls instead.

Full of healthy fats and chocolate (yum!), this gluten-free, paleo snack will provide a boost of energy to last all day (and will last all day in your bag, too).

15. Homemade turkey jerky

There’s a reason campers carry this protein-filled snack: Jerky is great fuel for a long, active day, and it can withstand long treks in any temperature (talk about sturdy).

To keep the chewy snack lighter, opt for turkey instead of beef — it’ll cut down on fat and sodium.

16. Spicy roasted chickpeas

Chips are an easy go-to snack, but few have substantial nutritional value. (Sigh, we’ll miss you, Cheetos.) Instead, satisfy crunch cravings by noshing on a protein-filled bowl of roasted chickpeas, which can be seasoned to suit all taste buds.

Love spice? Layer it on. Prefer sweet? That works, too.

17. Curried carrot chips

Plain raw carrots aren’t the most exciting or satisfying snack on the planet. To keep your taste buds enthused, get crafty with a peeler and make curried carrot chips.

These crispy orange ribbons take under 30 minutes to prepare and taste great with a variety of spices (or just salt and pepper).

18. DIY protein bars

Packaged protein bars can be delicious (and they certainly market themselves as nutritious), but heed caution: they’re a dangerfood.

Avoid the sugar trap of store-bought bars by experimenting with flavors and making them yourself.

19. DIY fruit leather

Remember the days of fruit rollups and lunch boxes? Those were the best. And there’s no reason not to incorporate them into adult life.

Simply pick your favorite fruit and let your taste buds relive childhood — without the sugar crash. We’re big fans of this Sneaky Green Apple Fruit Leather recipe, which has an extra nutritional boost from one of our favorite superfoods.

20. Carrot cake granola

Recipes with “cake” in the title tend to be winners, and this carrot cake granola recipe is no exception.

Made with grated carrots, nuts, and natural sweeteners like maple syrup, a handful of this cereal is the perfect pre-gym snack or treat to keep you full between meals. Did we mention it tastes like cake?

21. Protein wrap

While regular ole bread may become squishy after sitting in a bag all day, wraps are much sturdier. Plus, they come in a variety of flavors (and can fit just as many dietary needs).

Fill them with nut butter, hummus, shredded veggies, turkey, cheese, pesto, or any other nutritious stuffer you like. Try this easy 5-minute recipe for starters.

22. Homemade granola bars

Granola bars are a great go-to snack, but many store-bought versions aren’t as healthy as their labels may indicate.

While packaging looks healthy, they’re often packed with high-fructose corn syrup, which has been linked to weight gain Bocarsly ME, et al. (2010). High fructose corn syrup causes characteristics of obesity in rats: increased body weight, body fat and triglyceride levels. DOI: 10.1016/j.pbb.2010.02.012 and high cholesterol. Stanhope K, et al. (2011). Consumption of fructose and high fructose corn syrup increase postprandial triglycerides, LDL-Cholesterol, and Apolipoprotein-B in young men and women. DOI: 10.1210/jc.2011-1251

These homemade, sugar-free granola bars make an excellent alternative.

23. No-bake zucchini bread granola bites

Gluten-free and vegan, these bites are the perfect snack for someone with stomach sensitivities. Simply mix the ingredients, pop them in the fridge, and grab a few before heading out the door.

24. Healthy no-bake double chocolate peanut butter bites

Quick, easy, delicious… it’s hard to go wrong with a snack like this. Not to mention these hearty bites are full of two of our favorites: chocolate and peanut butter. And they taste like cookie dough.

25. Whole wheat zucchini muffins

Whoever started the trend of putting veggies into baked goods is a genius. It can be tough to get the recommended amount of fruits and vegetables in a day, so adding them to snacks certainly makes it easier.

These zucchini muffins are full of fiber and vitamins, plus they’re suitable for those who prefer the dairy-free or vegan lifestyle.

26. Whole wheat pita chips

Before grabbing a bag of sodium-laden potato chips, consider deconstructing a whole-wheat pita and turning it into a handful of bite-sized snacks that satisfy when it comes to crunch, but are better for your body.

We love the Old Bay seasoning in this recipe, but you can also go sweet by adding cinnamon and a dash of sugar.

27. Vegan “Dorito” popcorn

Did someone say Doritos and popcorn in the same sentence? Sign us up. This healthy recipe uses nutritional yeast in place of cheese to make it vegan — and to make it non-perishable so you can pack it up and go.

28. Fruit and dip

Many fruits don’t require a refrigerator and taste great with a dip like nut butter. Simply pick a dipper of choice (apples and bananas are always winners), put a few scoops of nut butter in a small Tupperware, and hit the road.

Worried about your banana being ripe in time? Speed things up by packing it in a paper bag.

29. Dried fruit

Fresh fruit is awesome, but it’d be pretty darn difficult to cut and eat a mango while commuting. Avoid the mess and reap the nutritional benefits by packing dried fruit instead.

Just make sure to buy unsweetened, as some store-bought varieties can have up to 25 grams of sugar per serving. Excess sugar consumption can have some not-so-sweet consequences like increased risk of obesity Luger M, et al. (2017). Sugar-sweetened beverages and weight gain in children and adults: A systematic review from 2013 to 2015 and a comparison with previous studies. DOI: 10.1159/000484566 and heart disease. DiNicolantonio JJ, et al. (2016). The evidence for saturated fat and for sugar related to coronary heart disease. DOI: 10.1016/j.pcad.2015.11.006

30. Fresh veggies

Carrots, bell pepper, and sugar snap peas are just a few veggies that can be packed as a snack and enjoyed throughout the day. Pro tip: To keep them fresher for longer, store vegetables in a Tupperware instead of a plastic bag.

31. Homemade veggie chips

Chips are delicious — there’s no doubt about it. But the packaged kinds aren’t exactly healthy.

Making them from scratch, on the other hand, is nutritious and easy. Plus, you can experiment with ingredients (green beans, sweet potato, apple… oh my!) and have control over the amount of sodium and fat in each batch.

32. Vegetable salad rolls

Salad is difficult to eat while on the run, but salad wrapped in rice papers is another story. Simply slice your favorite veggies, add a little sauce, wrap them up, and they’re good to go.

Not sure where to start? We love this recipe for bite-sized garden veggie salad rolls with allergy-friendly SunButter dressing.


32 Healthy, Portable Snacks That Are Fridge-Free

Making healthy choices while eating on the go can be tough. Sometimes a bag of Doritos just sounds soooo good.

But despite the convenience, prepackaged, nonperishable goodies (and even many homemade snacks) are often packed with sugar, sodium, and other not so great ingredients.

Let us help out. Here are 32 of our favorite healthy snacks to grab and go — no refrigeration required.

1. Annie Chun’s seaweed snacks

Seaweed is quite the superfood: It’s full of antioxidants, calcium, and tons of vitamins and minerals. But while the health benefits are many, its slimy texture doesn’t appeal to everyone.

Annie Chun’s seaweed snacks are crunchy and come in multiple flavors (brown sugar, anyone?), so the snack tastes less like algae, and more like a small slice of heaven.

2. Trail mix

We love trail mix, with its tasty mix of nuts, fruit, and other goodies — but high amounts of sugar and saturated fat mean this snack can be a dangerfood (not to mention easy to overeat).

Luckily, there’s several tricks for keeping it healthy, like buying pre-portioned bags, storing it in single serving bags, or whipping up one of these 21 healthier trail mix recipes at home.

3. Green pea chips

Baking veggie chips can be fun, but there are times when buying them is simply easier.

Our store-bought favorite? Trader Joe’s Contemplates Inner Peas. (We dig the Zen name, too). Filling up on greens has never tasted so good. Just beware of eating the entire bag in one sitting.

4. Pretzels and cheese

It’s true: Cheese does require refrigeration. But if you’re planning to snack midday, string cheese will hold up just fine. We recommend pairing a stick with a small bag of whole-grain pretzels.

5. Mary’s Gone Crackers

Thanks to the rise in popularity of gluten-free diets, finding wheat-free products is no longer so difficult for those who need them. What is difficult is finding ones that are both healthy and tasty. Mary’s Gone Crackers, however, are both.

Made with brown rice, flax, and other gluten-free grains, the crackers are both tasty and sturdy — perfect for a topping like Justin’s nut butter squeeze packs.

6. Dry cereal

Cereal is a popular breakfast food for a reason. It’s super convenient and can offer healthy carbs, fiber, and protein. It’s also easy to throw in a container, toss in your bag, and eat on the go.

Just be careful when it comes to serving sizes and be sure to read labels, since some breakfast cereals can be high in calories and sugar. Here are some of our healthy faves.

7. Suzie’s Puffed Rice Thin Cakes

Looking for a lighter, more compact version of rice cakes? Try Suzie’s Puffed Rice Thin Cakes. They may be thin, but they’re sturdy enough to stand up to the likes of avocado, a great topper made even better with a dash of Sriracha.

8. Dark chocolate

It’s true: chocolate can be a healthy snack. The key is sticking to dark varieties, which pack antioxidants and have even been linked to better mental health. Jackson S, et al. (2019). Is there a relationship between chocolate consumption and symptoms of depression? A cross-sectional survey of 13,626 US adults. DOI: 10.1002/da.22950

Pair dark chocolate with a healthy sidekick, like a clementine or pomegranate seeds. Just try not to eat the entire bar. It’s all about moderation, after all.

9. Turbana plantain chips

Chips made from plantains may not be as familiar as the fried, potato-based variety, but they’re a much healthier option — and still quite good!

Turbana keeps it simple by using all-natural ingredients in their seven varieties. We love pairing the chili-flavored version with hummus.

10. Buddy Fruits pure blended fruit

Squeezable fruit in a pouch may look like something you’d give your toddler (and good for you, if you do!) but these handy snacks can help adults get our daily dose of fruit, too.

Buddy Fruits’ prepackaged fruit blends come in multiple flavors, from plain apple to banana-mango, all made with 100% real fruit.

11. KIND cinnamon oat bar

KIND consistently ranks as one of the healthiest, lowest-sugar granola bar brands on the market. Check out their 140-calorie cinnamon oat granola bar, which has only 5 grams of added sugar. But be warned: these bars tend to crumble, so bring a napkin.

12. CHOMPS grass fed beef jerky

High protein grass-fed beef fits easily into your diet (and your back pocket) with these tasty jerky sticks. Pack them with whole wheat crackers to make it a mini-meal.

13. Caramelized pumpkin seeds

Autumn means pumpkin-flavored everything, but why stop when the trees are finally bare? Instead of grabbing another pumpkin spice latte, bake a batch of pumpkin seeds.

These bite-sized snacks can be made sweet or savory, and are packed with vitamins either way, making them ideal to grab as a quick, crunchy snack.

14. Dark chocolate coconut protein balls

Mixing protein powder with plain water isn’t always as satisfying as making a blended protein shake, but those tend to require refrigeration. For a protein fix and some flavor without a blender (or the fridge), try protein balls instead.

Full of healthy fats and chocolate (yum!), this gluten-free, paleo snack will provide a boost of energy to last all day (and will last all day in your bag, too).

15. Homemade turkey jerky

There’s a reason campers carry this protein-filled snack: Jerky is great fuel for a long, active day, and it can withstand long treks in any temperature (talk about sturdy).

To keep the chewy snack lighter, opt for turkey instead of beef — it’ll cut down on fat and sodium.

16. Spicy roasted chickpeas

Chips are an easy go-to snack, but few have substantial nutritional value. (Sigh, we’ll miss you, Cheetos.) Instead, satisfy crunch cravings by noshing on a protein-filled bowl of roasted chickpeas, which can be seasoned to suit all taste buds.

Love spice? Layer it on. Prefer sweet? That works, too.

17. Curried carrot chips

Plain raw carrots aren’t the most exciting or satisfying snack on the planet. To keep your taste buds enthused, get crafty with a peeler and make curried carrot chips.

These crispy orange ribbons take under 30 minutes to prepare and taste great with a variety of spices (or just salt and pepper).

18. DIY protein bars

Packaged protein bars can be delicious (and they certainly market themselves as nutritious), but heed caution: they’re a dangerfood.

Avoid the sugar trap of store-bought bars by experimenting with flavors and making them yourself.

19. DIY fruit leather

Remember the days of fruit rollups and lunch boxes? Those were the best. And there’s no reason not to incorporate them into adult life.

Simply pick your favorite fruit and let your taste buds relive childhood — without the sugar crash. We’re big fans of this Sneaky Green Apple Fruit Leather recipe, which has an extra nutritional boost from one of our favorite superfoods.

20. Carrot cake granola

Recipes with “cake” in the title tend to be winners, and this carrot cake granola recipe is no exception.

Made with grated carrots, nuts, and natural sweeteners like maple syrup, a handful of this cereal is the perfect pre-gym snack or treat to keep you full between meals. Did we mention it tastes like cake?

21. Protein wrap

While regular ole bread may become squishy after sitting in a bag all day, wraps are much sturdier. Plus, they come in a variety of flavors (and can fit just as many dietary needs).

Fill them with nut butter, hummus, shredded veggies, turkey, cheese, pesto, or any other nutritious stuffer you like. Try this easy 5-minute recipe for starters.

22. Homemade granola bars

Granola bars are a great go-to snack, but many store-bought versions aren’t as healthy as their labels may indicate.

While packaging looks healthy, they’re often packed with high-fructose corn syrup, which has been linked to weight gain Bocarsly ME, et al. (2010). High fructose corn syrup causes characteristics of obesity in rats: increased body weight, body fat and triglyceride levels. DOI: 10.1016/j.pbb.2010.02.012 and high cholesterol. Stanhope K, et al. (2011). Consumption of fructose and high fructose corn syrup increase postprandial triglycerides, LDL-Cholesterol, and Apolipoprotein-B in young men and women. DOI: 10.1210/jc.2011-1251

These homemade, sugar-free granola bars make an excellent alternative.

23. No-bake zucchini bread granola bites

Gluten-free and vegan, these bites are the perfect snack for someone with stomach sensitivities. Simply mix the ingredients, pop them in the fridge, and grab a few before heading out the door.

24. Healthy no-bake double chocolate peanut butter bites

Quick, easy, delicious… it’s hard to go wrong with a snack like this. Not to mention these hearty bites are full of two of our favorites: chocolate and peanut butter. And they taste like cookie dough.

25. Whole wheat zucchini muffins

Whoever started the trend of putting veggies into baked goods is a genius. It can be tough to get the recommended amount of fruits and vegetables in a day, so adding them to snacks certainly makes it easier.

These zucchini muffins are full of fiber and vitamins, plus they’re suitable for those who prefer the dairy-free or vegan lifestyle.

26. Whole wheat pita chips

Before grabbing a bag of sodium-laden potato chips, consider deconstructing a whole-wheat pita and turning it into a handful of bite-sized snacks that satisfy when it comes to crunch, but are better for your body.

We love the Old Bay seasoning in this recipe, but you can also go sweet by adding cinnamon and a dash of sugar.

27. Vegan “Dorito” popcorn

Did someone say Doritos and popcorn in the same sentence? Sign us up. This healthy recipe uses nutritional yeast in place of cheese to make it vegan — and to make it non-perishable so you can pack it up and go.

28. Fruit and dip

Many fruits don’t require a refrigerator and taste great with a dip like nut butter. Simply pick a dipper of choice (apples and bananas are always winners), put a few scoops of nut butter in a small Tupperware, and hit the road.

Worried about your banana being ripe in time? Speed things up by packing it in a paper bag.

29. Dried fruit

Fresh fruit is awesome, but it’d be pretty darn difficult to cut and eat a mango while commuting. Avoid the mess and reap the nutritional benefits by packing dried fruit instead.

Just make sure to buy unsweetened, as some store-bought varieties can have up to 25 grams of sugar per serving. Excess sugar consumption can have some not-so-sweet consequences like increased risk of obesity Luger M, et al. (2017). Sugar-sweetened beverages and weight gain in children and adults: A systematic review from 2013 to 2015 and a comparison with previous studies. DOI: 10.1159/000484566 and heart disease. DiNicolantonio JJ, et al. (2016). The evidence for saturated fat and for sugar related to coronary heart disease. DOI: 10.1016/j.pcad.2015.11.006

30. Fresh veggies

Carrots, bell pepper, and sugar snap peas are just a few veggies that can be packed as a snack and enjoyed throughout the day. Pro tip: To keep them fresher for longer, store vegetables in a Tupperware instead of a plastic bag.

31. Homemade veggie chips

Chips are delicious — there’s no doubt about it. But the packaged kinds aren’t exactly healthy.

Making them from scratch, on the other hand, is nutritious and easy. Plus, you can experiment with ingredients (green beans, sweet potato, apple… oh my!) and have control over the amount of sodium and fat in each batch.

32. Vegetable salad rolls

Salad is difficult to eat while on the run, but salad wrapped in rice papers is another story. Simply slice your favorite veggies, add a little sauce, wrap them up, and they’re good to go.

Not sure where to start? We love this recipe for bite-sized garden veggie salad rolls with allergy-friendly SunButter dressing.


32 Healthy, Portable Snacks That Are Fridge-Free

Making healthy choices while eating on the go can be tough. Sometimes a bag of Doritos just sounds soooo good.

But despite the convenience, prepackaged, nonperishable goodies (and even many homemade snacks) are often packed with sugar, sodium, and other not so great ingredients.

Let us help out. Here are 32 of our favorite healthy snacks to grab and go — no refrigeration required.

1. Annie Chun’s seaweed snacks

Seaweed is quite the superfood: It’s full of antioxidants, calcium, and tons of vitamins and minerals. But while the health benefits are many, its slimy texture doesn’t appeal to everyone.

Annie Chun’s seaweed snacks are crunchy and come in multiple flavors (brown sugar, anyone?), so the snack tastes less like algae, and more like a small slice of heaven.

2. Trail mix

We love trail mix, with its tasty mix of nuts, fruit, and other goodies — but high amounts of sugar and saturated fat mean this snack can be a dangerfood (not to mention easy to overeat).

Luckily, there’s several tricks for keeping it healthy, like buying pre-portioned bags, storing it in single serving bags, or whipping up one of these 21 healthier trail mix recipes at home.

3. Green pea chips

Baking veggie chips can be fun, but there are times when buying them is simply easier.

Our store-bought favorite? Trader Joe’s Contemplates Inner Peas. (We dig the Zen name, too). Filling up on greens has never tasted so good. Just beware of eating the entire bag in one sitting.

4. Pretzels and cheese

It’s true: Cheese does require refrigeration. But if you’re planning to snack midday, string cheese will hold up just fine. We recommend pairing a stick with a small bag of whole-grain pretzels.

5. Mary’s Gone Crackers

Thanks to the rise in popularity of gluten-free diets, finding wheat-free products is no longer so difficult for those who need them. What is difficult is finding ones that are both healthy and tasty. Mary’s Gone Crackers, however, are both.

Made with brown rice, flax, and other gluten-free grains, the crackers are both tasty and sturdy — perfect for a topping like Justin’s nut butter squeeze packs.

6. Dry cereal

Cereal is a popular breakfast food for a reason. It’s super convenient and can offer healthy carbs, fiber, and protein. It’s also easy to throw in a container, toss in your bag, and eat on the go.

Just be careful when it comes to serving sizes and be sure to read labels, since some breakfast cereals can be high in calories and sugar. Here are some of our healthy faves.

7. Suzie’s Puffed Rice Thin Cakes

Looking for a lighter, more compact version of rice cakes? Try Suzie’s Puffed Rice Thin Cakes. They may be thin, but they’re sturdy enough to stand up to the likes of avocado, a great topper made even better with a dash of Sriracha.

8. Dark chocolate

It’s true: chocolate can be a healthy snack. The key is sticking to dark varieties, which pack antioxidants and have even been linked to better mental health. Jackson S, et al. (2019). Is there a relationship between chocolate consumption and symptoms of depression? A cross-sectional survey of 13,626 US adults. DOI: 10.1002/da.22950

Pair dark chocolate with a healthy sidekick, like a clementine or pomegranate seeds. Just try not to eat the entire bar. It’s all about moderation, after all.

9. Turbana plantain chips

Chips made from plantains may not be as familiar as the fried, potato-based variety, but they’re a much healthier option — and still quite good!

Turbana keeps it simple by using all-natural ingredients in their seven varieties. We love pairing the chili-flavored version with hummus.

10. Buddy Fruits pure blended fruit

Squeezable fruit in a pouch may look like something you’d give your toddler (and good for you, if you do!) but these handy snacks can help adults get our daily dose of fruit, too.

Buddy Fruits’ prepackaged fruit blends come in multiple flavors, from plain apple to banana-mango, all made with 100% real fruit.

11. KIND cinnamon oat bar

KIND consistently ranks as one of the healthiest, lowest-sugar granola bar brands on the market. Check out their 140-calorie cinnamon oat granola bar, which has only 5 grams of added sugar. But be warned: these bars tend to crumble, so bring a napkin.

12. CHOMPS grass fed beef jerky

High protein grass-fed beef fits easily into your diet (and your back pocket) with these tasty jerky sticks. Pack them with whole wheat crackers to make it a mini-meal.

13. Caramelized pumpkin seeds

Autumn means pumpkin-flavored everything, but why stop when the trees are finally bare? Instead of grabbing another pumpkin spice latte, bake a batch of pumpkin seeds.

These bite-sized snacks can be made sweet or savory, and are packed with vitamins either way, making them ideal to grab as a quick, crunchy snack.

14. Dark chocolate coconut protein balls

Mixing protein powder with plain water isn’t always as satisfying as making a blended protein shake, but those tend to require refrigeration. For a protein fix and some flavor without a blender (or the fridge), try protein balls instead.

Full of healthy fats and chocolate (yum!), this gluten-free, paleo snack will provide a boost of energy to last all day (and will last all day in your bag, too).

15. Homemade turkey jerky

There’s a reason campers carry this protein-filled snack: Jerky is great fuel for a long, active day, and it can withstand long treks in any temperature (talk about sturdy).

To keep the chewy snack lighter, opt for turkey instead of beef — it’ll cut down on fat and sodium.

16. Spicy roasted chickpeas

Chips are an easy go-to snack, but few have substantial nutritional value. (Sigh, we’ll miss you, Cheetos.) Instead, satisfy crunch cravings by noshing on a protein-filled bowl of roasted chickpeas, which can be seasoned to suit all taste buds.

Love spice? Layer it on. Prefer sweet? That works, too.

17. Curried carrot chips

Plain raw carrots aren’t the most exciting or satisfying snack on the planet. To keep your taste buds enthused, get crafty with a peeler and make curried carrot chips.

These crispy orange ribbons take under 30 minutes to prepare and taste great with a variety of spices (or just salt and pepper).

18. DIY protein bars

Packaged protein bars can be delicious (and they certainly market themselves as nutritious), but heed caution: they’re a dangerfood.

Avoid the sugar trap of store-bought bars by experimenting with flavors and making them yourself.

19. DIY fruit leather

Remember the days of fruit rollups and lunch boxes? Those were the best. And there’s no reason not to incorporate them into adult life.

Simply pick your favorite fruit and let your taste buds relive childhood — without the sugar crash. We’re big fans of this Sneaky Green Apple Fruit Leather recipe, which has an extra nutritional boost from one of our favorite superfoods.

20. Carrot cake granola

Recipes with “cake” in the title tend to be winners, and this carrot cake granola recipe is no exception.

Made with grated carrots, nuts, and natural sweeteners like maple syrup, a handful of this cereal is the perfect pre-gym snack or treat to keep you full between meals. Did we mention it tastes like cake?

21. Protein wrap

While regular ole bread may become squishy after sitting in a bag all day, wraps are much sturdier. Plus, they come in a variety of flavors (and can fit just as many dietary needs).

Fill them with nut butter, hummus, shredded veggies, turkey, cheese, pesto, or any other nutritious stuffer you like. Try this easy 5-minute recipe for starters.

22. Homemade granola bars

Granola bars are a great go-to snack, but many store-bought versions aren’t as healthy as their labels may indicate.

While packaging looks healthy, they’re often packed with high-fructose corn syrup, which has been linked to weight gain Bocarsly ME, et al. (2010). High fructose corn syrup causes characteristics of obesity in rats: increased body weight, body fat and triglyceride levels. DOI: 10.1016/j.pbb.2010.02.012 and high cholesterol. Stanhope K, et al. (2011). Consumption of fructose and high fructose corn syrup increase postprandial triglycerides, LDL-Cholesterol, and Apolipoprotein-B in young men and women. DOI: 10.1210/jc.2011-1251

These homemade, sugar-free granola bars make an excellent alternative.

23. No-bake zucchini bread granola bites

Gluten-free and vegan, these bites are the perfect snack for someone with stomach sensitivities. Simply mix the ingredients, pop them in the fridge, and grab a few before heading out the door.

24. Healthy no-bake double chocolate peanut butter bites

Quick, easy, delicious… it’s hard to go wrong with a snack like this. Not to mention these hearty bites are full of two of our favorites: chocolate and peanut butter. And they taste like cookie dough.

25. Whole wheat zucchini muffins

Whoever started the trend of putting veggies into baked goods is a genius. It can be tough to get the recommended amount of fruits and vegetables in a day, so adding them to snacks certainly makes it easier.

These zucchini muffins are full of fiber and vitamins, plus they’re suitable for those who prefer the dairy-free or vegan lifestyle.

26. Whole wheat pita chips

Before grabbing a bag of sodium-laden potato chips, consider deconstructing a whole-wheat pita and turning it into a handful of bite-sized snacks that satisfy when it comes to crunch, but are better for your body.

We love the Old Bay seasoning in this recipe, but you can also go sweet by adding cinnamon and a dash of sugar.

27. Vegan “Dorito” popcorn

Did someone say Doritos and popcorn in the same sentence? Sign us up. This healthy recipe uses nutritional yeast in place of cheese to make it vegan — and to make it non-perishable so you can pack it up and go.

28. Fruit and dip

Many fruits don’t require a refrigerator and taste great with a dip like nut butter. Simply pick a dipper of choice (apples and bananas are always winners), put a few scoops of nut butter in a small Tupperware, and hit the road.

Worried about your banana being ripe in time? Speed things up by packing it in a paper bag.

29. Dried fruit

Fresh fruit is awesome, but it’d be pretty darn difficult to cut and eat a mango while commuting. Avoid the mess and reap the nutritional benefits by packing dried fruit instead.

Just make sure to buy unsweetened, as some store-bought varieties can have up to 25 grams of sugar per serving. Excess sugar consumption can have some not-so-sweet consequences like increased risk of obesity Luger M, et al. (2017). Sugar-sweetened beverages and weight gain in children and adults: A systematic review from 2013 to 2015 and a comparison with previous studies. DOI: 10.1159/000484566 and heart disease. DiNicolantonio JJ, et al. (2016). The evidence for saturated fat and for sugar related to coronary heart disease. DOI: 10.1016/j.pcad.2015.11.006

30. Fresh veggies

Carrots, bell pepper, and sugar snap peas are just a few veggies that can be packed as a snack and enjoyed throughout the day. Pro tip: To keep them fresher for longer, store vegetables in a Tupperware instead of a plastic bag.

31. Homemade veggie chips

Chips are delicious — there’s no doubt about it. But the packaged kinds aren’t exactly healthy.

Making them from scratch, on the other hand, is nutritious and easy. Plus, you can experiment with ingredients (green beans, sweet potato, apple… oh my!) and have control over the amount of sodium and fat in each batch.

32. Vegetable salad rolls

Salad is difficult to eat while on the run, but salad wrapped in rice papers is another story. Simply slice your favorite veggies, add a little sauce, wrap them up, and they’re good to go.

Not sure where to start? We love this recipe for bite-sized garden veggie salad rolls with allergy-friendly SunButter dressing.