My Gluten-Free/Dairy-Free Snack & Meal Travel Guide

Traveling the world with food sensitivities can be a real bit*%. Here are some ideas for healthy travel snacks to make the experience enjoyable no matter what cravings or temptations you have along the way so you can feel your best and not spend half your trip with an aching stomach.

These snacks are absolutely ideal for any type of travel; whether you’re hitting the road, getting on a flight, or even just grabbing a quick snack to take to work for those mid-day munchies.

I’m a huge snacker, so having healthy options like these makes me feel a lot better if I’m still hungry a couple hours after a big meal. Always, always listen to your body – if it’s calling for a snack, then listen, just make sure it’s a healthy one!

You can find these snacks in most stores in the health food section, otherwise, to make it easy on yourself, head to Whole Foods where you’ll find an abundance of healthy treats and snacks. You can also buy them on Amazon!

12 healthy (GF/DF) snacks you absolutely must stock up on for your next trip –

Lark Ellen Grain Free Granola Bites

A nutritious modern alternative to traditional granola and snacks. Lark Ellen Grain Free Granola replaces the oats with sprouted nuts and seeds so it’s easy to digest and full of wonderful nutrients. So many yummy flavors – if you have a sweet tooth like me, you’ll love the Vanilla Cinnamon!

RXBAR Protein Bars

I love the simplicity and transparency of these bars. Instead of awkwardly holding up the line at the register squinting to read the ingredients – on RXBars, the ingredients are clearly listed on the face of the packaging. The bars are made with egg whites, almonds, cashews, dates, and “no B.S.” Comin’ in strong at 12 grams of protein per serving!

RX Nut Butter Packs

Similarly to RXBars, RX Nut Butter is a high-quality, protein-packed, gluten-free spread made from real ingredients like egg whites, dates and nuts that are the perfect travel snack. There are a variety of flavors that all taste good and are good for you! You can buy a 10-pack of travel size servings in a variety of flavors, making it easy to pack for your next trip!

Superseedz Pumpkin Seeds

These easy-to-pack Superseedz pumpkin seed servings are the perfect no-mess snack for wherever you are and whatever you’re doing. Each pack is one serving size of pumpkin seeds that come in a variety of 10 different flavors!

Tip: My favorite is the sea salt flavor, but if you have a sweet tooth, try the maple sugar & sea salt or the cinnamon flavors. You will NOT be disappointed that you reached for these instead of that chocolate croissant staring at you from the bakery you walked past.

Hickory Smoke Turkey Jerky by Country Archer

A perfect pick for protein on the go! Hickory Smoke Turkey Jerky is gluten-free, no nitrates/nitrites, no MSG, no hormones or antibiotics and is super high in protein. These one-serving mini packs are only 105 calories, 16.5g protein, and 1.5g fat – per 1.5oz bag.

gimMe Organic Seaweed Thins

With 6 grams of protein, 6 grams of fiber, and only 100 calories per serving, there’s a lot to love about these sweet and savory, easy-to-pack, crunchy Seaweed Thins from gimMe Organic. Packed with flavor, fiber, and plant-based protein – the Sriracha Almond and Toasted Coconut flavors are my go-to picks!

Health Warrior Pumpkin Seed Bars

These organic Health Warrior Pumpkin Seed Protein Bars feature super simple, real food ingredients – just pumpkin seeds, honey, and spices. Plus, they’re packed with 8g of plant based protein to fuel your workout or your day. They’re made with real ingredients and only 6g of sugar that fill you up without weighing you down. Plus, they’re dairy free, gluten free, and soy free.

Enlightened Bada Bean Bada Boom Beans

Bada Bean Bada Boom snacks are made from broad beans (aka fava beans), roasted and seasoned to perfection. These vegan, gluten free fava beans are 100 calories, 7g of protein, 5g of fiber, and just 1g of sugar per serving. A great nut, chip, or crouton alternative!

Bob’s Red Mill Gluten Free Oatmeal Cups

My absolute go-to. Whether you’re having breakfast on-the-go, or in your hotel room to kickstart a long day of exploring, enjoy a tasty blend of gluten free whole grains with Bob’s Red Mill Oatmeal Cups; packed with 7 grams of protein and 7 grams of dietary fiber. (There are a few flavors, or you can buy a variety pack of 12)

Hippeas Organic Chickpea Puffs

You might be surprised to find out that these addictively crunchy and cheesy vegan white cheddar Hippeas Chickpea Puffs are actually a pretty healthy snack option. With 3 grams of fiber and 4 grams of plant-based protein per serving, this healthy snack will keep you full and satisfied when the hunger hits.

Mary’s Gone Crackers

Do yourself a favor and pick up a box of these wholesome crackers. Mary’s Gone Crackers are made from brown rice and quinoa and are chock full of organic flax and sesame seeds, pumpkin seeds, sunflower seeds, and poppy seeds. Crisp and hearty to eat by themselves, or dip them in a little almond butter!

Frooze Balls Plant Protein Powered Fruit & Nut Energy Balls 

These bite-size, plant-based energy balls are a delicious treat and offer a healthy energy boost for your mid-day slump. Frooze Balls are made with nut butter, raw dates, raisins, sunflower seeds, coconut and peanuts. The only sugars in Frooze Balls are naturally occurring from fruit! Vegan, Dairy Free, certified non-GMO, and Gluten Free.

Stock up on Snacks

If you’re traveling long term (like me), chances are you’ll start your trip STOCKED on healthy snacks, and then find that after a week your stash is slowly diminishing. You’ll end up hoarding and rationing, and it’s just an overall sad ordeal.

Don’t lose hope! There are many health food stores that I’ve been surprised to find on the road in different countries. Wherever I’ve been (for the most part), I’ve been able to find something that fits my health needs.

These are some staple snacks that I try to keep with me at all times that I can almost always find in a grocery store/supermarket:

  • Nuts (almonds, walnuts, pumpkin seeds, cashews)
  • Protein bars (RXBars, Health Warrior Bars)
  • Almond butter (no added sugar, no palm oil, no added salt)
  • Corn/rice cakes, gluten-free crackers
  • Fruit (bananas, nectarines, kiwis, & oranges tend to keep the longest)
  • Mini “on-the-go” almond/oat/rice milk

Best countries to visit if you’re on a Vegan/GF/DF diet

South America: Argentina, Lima, Peru – so. much. seafood; ceviche, salmon, trout, tuna (keep it to a minimal), corn chips, sweet potatoes, organic fruit, organic meat, quinoa, leafy greens and fresh, organic vegetables

Southeast Asia: Bali (Ubud & Canggu are the health capitals of the island) an abundance of health food; rice noodles, fresh herbs, fresh vegetables, fermented foods: tofu, tempeh, kimchi, spices, herbs, fresh fruits, fresh seafood – & everything is cheap!

Europe: You CAN find healthy restaurants almost anywhere, you just have to be diligent and do the research. Some countries are a little more behind on the “health food trend” than others, but there are usually a couple spots that you can find in every city, and every country you visit in Europe.

Tips for easy Gluten-Free Travel

o When I search, “gluten-free restaurants” into Google Maps, a surprisingly large number of options pop up, offering not only gluten-free food, but almost always healthy, vegetarian/vegan food as well.
o Plan your transit food: salad wraps, cucumber, tuna/sardines, corn chips, RXBars, turkey bar, nuts, healthy trail mix crunch – i.e. naturally GF and DF foods
o Having a mini-fridge/kitchen to prepare your food in is key
o Travel slowly, mindfully, and always plan ahead!

Traveling with dietary restrictions can be challenging, to say the least, but if you can plan ahead and prepare for the journey, it doesn’t have to be difficult or daunting, and it’s absolutely achievable!

Read my full post on how to travel GF/DF around the world for more tips!

Some of my favorite Supplements & Adaptogens

  • Melatonin for promoting quality sleep
  • Ashwaghanda for promoting calm and balance
  • Maca Root for adrenal support
  • Evening Primrose Oil gel capsules for omega 3 fatty acid
  • Turmeric for detox, liver health, inflammation, digestive wellness
  • Lavender Oil for sleep, calm, relaxation
  • Peppermint Oil gel capsules for digestion
  • Holy Basil for stress and anxiety
  • Herbal Tea for relaxation/caffeine substitute: dandelion, peppermint

These supplements and adaptogens can help boost your body’s resistance to things like stress, sickness, and fatigue – which are all common things your body tends to experience when traveling. I personally take these (almost) every day to prevent feeling run down.

Sometimes the inevitable fatigue will hit after a long travel day, but keeping your body well rested, hydrated, and well-nourished will do wonders for preventing sickness and will improve your overall wellness.

Ciao!

The Traveling Yogi

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