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11 Healthy Snacks for On-The-Go

physical trainerThis 3-part fitness series is written and sponsored by Samantha Costello, a Marine Corps spouse and owner of Core Fit. If you’re interested in joining a group to help you stay accountable with your at-home workouts, check out her Holiday Hustle Challenge starting December 1. This challenge includes 4 weeks of workouts you can do anywhere, anytime, along with nutrition guidance and an amazing group of like-minded women helping each other reach their goals. There’s also a chance to win a big challenge giveaway!


Have you ever had one of those days where you can’t seem to catch up, no matter what you do?

Twenty-four hours in a day just doesn’t feel like enough sometimes! We barely find time to exercise let alone eat a balanced meal. Those busy days can cause us to make poor diet choices – mostly out of convenience and lack of time. We end up feeling “hangry” and pull into the nearest McDonald’s drive-thru instead of taking the time to find a healthy snack. Having on-the-go healthy snacks prepared ahead of time can help prevent this!

Here are some tried-and-true healthy snacks you can take on the go:

1. Build Your Own Trail Mix

nuts and seeds healthy snack

Photo by Maksim Shutov on Unsplash

Building your own trail mix is simple; it is often healthier than store-bought versions, too. Here’s my favorite mix:

  • 3/4 cup each of your two favorite nuts, like pecans, cashews or macadamia nuts. 
  • 1/2 cup raw sunflower seeds
  • 1/2 cup raw pumpkin seeds
  • 1/2 cup unsweetened cherries
  • 1/4 cup white raisins
  • a handful of dark chocolate
  • dash of salt, dash of cinnamon

2. RX Bars 

This is one of the only brands of bars I feel confident grabbing on the go. RX Bars are made with real ingredients and include 12 grams of protein. My favorite flavor is Chocolate Almond Sea Salt.

3. Tuna and Crackers

This is one of the highest protein snacks you can find that doesn’t need refrigeration. There are only 70 calories and 17 grams of protein is these handy packs. Pair it with one serving of your favorite crackers. If you don’t have one, try these!

4. Kirkland brand – Cashew Clusters

Never heard of these? These cashew clusters are gluten-free, high in fiber and protein, and addictive! The biggest problem here is keeping it to a snack portion – one serving – when you want to eat the whole bag! The best part? No prep needed…  just pop them in your bag and go!

4. Protein Shake Packs

You can find prepackaged protein shake mixes that work great for an on-the-go refueling snack. They are small and can be mixed with water; it doesn’t get much easier than that! Individual packs like these are a great option because they don’t need any measuring. These shakes are also great when you are busy and tempted to skip breakfast.

5. Peanut Butter and Fruit or Celery

Back to basics! Be sure to measure out that peanut butter or use single-serving packs.

6. No-bake protein bars

These bars will hit the spot when you’re craving something sweet, but they pack the kind of protein you need in a snack. They are also great for kids! Make them ahead of time and grab and go. You can also make these into balls instead of bars. Just chill and serve!

7. Egg Muffins

A protein-packed snack you can grab on the go. Simply chop your favorite veggies, sauté, and add to beaten eggs and/or egg whites. Season and pour into muffin tins and bake! If you want some extra flavor and protein, add in cheese or your favorite breakfast meat. Perfect eaten cold right out of the fridge or warmed up!

There are so many amazing variations out there; just google “egg muffin recipe.” In the meantime, here is a link to a great one!

8. Turkey Roll-Ups 

This is essentially a sandwich without the bread. You take four turkey breast slices and spread each with your favorite condiment. I love a grain mustard or horseradish sauce. Place a slice of tomato on top with a pickle and/or cucumber strip and roll into wraps! I also like taking a slice of sharp cheddar and breaking amongst the four roll-ups. There are many variations on this simple snack  – use your imagination!  

9. Topped Rice Cakes 

This is definitely a favorite in my family and a great preworkout snack. I love taking rice cakes and topping them with deliciousness! Here a few of my favorite toppings:

  • One tbsp. of peanut butter and blueberries
  • Plain Greek yogurt, pistachios and a drizzle of honey
  • Cottage cheese or plain yogurt with smoked salmon, red onion and dill
  • Avocado and Everything Bagel seasoning

10. Froyo Bark

Just two ingredients and a few minutes of prep get this healthy snack ready to go. And the littles will love it!

Line a flat pan with parchment paper and spread evenly with your favorite Greek yogurt, about a 1/2 inch layer. Top with your favorite fruits, seeds, or nuts; freeze for 4 hours or until completely frozen. Remove parchment paper, break into pieces and serve! 

11. Overnight Oats 

oats in jar healthy snacks

Photo by Alisha Hieb on Unsplash

Overnight oats can be more than just a quick breakfast. They are jam-packed with fiber, minerals, vitamins and have been shown to promote fullness. As a base recipe, mix ½ cups oats with ½ milk, place in a covered jar and put in the fridge overnight. To make this tastier, you can use your favorite milk (almond, hemp, soy, coconut, etc.), and you can add your favorite fruits, chia seeds, hemp seeds, nut butter, coconut flakes, or crushed nuts. You can even sneak in some protein powder or collagen protein.

The next time you have a busy day, keep a few of these healthy snacks handy. These can help to get you through your hectic schedule without sacrificing your health goals!

If you’d like to get regular snacking tips and healthy recipes in your inbox, click here to join the Core Fit email list! I’ll send you regular valuable info to help you make healthy choices and reach your goals.

For part one of this fitness series, click here.


Core FitSamantha Costello is a Marine Corps spouse and owner of Core Fit. She’s making waves for other military spouses by encouraging them to pay attention to what really gives them purpose while helping them create a path forward in that direction. While it may require her clients to step outside their comfort zone, Samantha encourages them to do something they are passionate about every day in order to not only live out a dream career, but to make a positive impact.

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