These days it is pretty easy to find plenty of gluten free snacks to travel with but it’s not always as easy to find options that are also healthy, organic, or friendly for other allergies.
Fortunately if you do a bit of research and planning, you can find a good number of store bought snacks as well as homemade snacks that are gluten free and healthy, organic, and allergy friendly. As long as you plan ahead, traveling with dietary restrictions can be easy and stress free.
Store Bought Healthy Gluten Free Travel Snacks
Some of the healthy and gluten free travel snacks below can be found in regular grocery stores like Whole Foods, Sprouts, or Trader Joes but some of them can only be found online (thankfully Amazon has most of them), so planning ahead before you travel is a great idea.
1. Truvani Bars – One Of Our Top Favorite Gluten Free Travel Snacks
Bars are the absolute best travel snacks for when you need something quick and easy, but although there are tons sold in stores that are gluten free, most have other unhealthy ingredients added in and/or are not organic.
Thankfully The Food Babe (she investigates all of the ingredients that are put in our foods) created a line of bars that are gluten free, healthy, and super tasty. Some of her products (protein powders) are sold in Sprouts but currently The Only Bar is only available online.
➡️ Truvani Only Bar
🍫 Flavors: Chocolate Brownie, Chocolate Peanut Butter, Coconut Cashew, Mint Chocolate
🚫 Free From: Gluten, Dairy, Soy, Refined Sugar, Artificial Flavors, Sugar Alcohols, Gums, Brown Rice Syrup, GMO’s.
✅ Vegan, 🅾️ Organic
2. Lesser Evil Himalayan Pink Salt Popcorn
For a good salty snack, the Lesser Evil Himalayan Pink Salt Popcorn is a great choice that is certified gluten free and organic. There are only three ingredients, the oil they use is coconut, it is air popped, and it is minimally processed.
It is typically sold in Whole Foods and Sprouts or you can find it online. It also comes in snack pack sizes as well as Popcorn Kernels to pop yourself.
➡️ Lesser Evil Himalayan Pink Salt Popcorn
✔️Three Ingredients: Organic Non-GMO Popcorn, Organic Coconut Oil, Himalayan Salt
✅ Vegan, Gluten Free, Dairy Free, Soy Free, Paleo, Kosher, Grain Free, Non-GMO, Minimally Processed
3. Hu Chocolate
Hu Chocolates are the best sweet treats that are gluten free, organic, and cane sugar free. Whole Foods and Sprouts typically carry Hu, or you can find them online.
I’m normally not a huge plain cashew fan, but the Chocolate-covered Cashew Hunks are my absolute favorite Hu product. The cashews give the chocolate a milky-like taste and the sea salt makes it the perfect salty sweet snack.
➡️ Flavors: Chocolate Cashews & Chocolate Gems & Puffed Quinoa Bar & Dark Chocolate Raspberry Bar & Chocolate Almonds & More.
🚫 Free From: Gluten, Dairy (they do have a few products with organic milk), Soy, Grains, Refined/Cane Sugar, Lecithins, Sugar Alcohols, Oils, GMO’s, Emulsifiers, Shiny Glaze.
✅ Vegan, Paleo, Keto, Organic Unrefined Coconut Sugar, Kosher, Non-GMO
4. Big Island Trail Mix
The Whole Foods 365 brand Big Island Trail Mix is the best tasting and best ingredient mix that you can find in the store. All ingredients are organic and there are no unnecessary ingredients added in.
➡️ Whole Foods 365 Big Island Trail Mix
✔️Organic Ingredients: Dry Roasted Almonds, Sea Salt, Dry Roasted Macadamia Nuts, Coconut, Pecans, Dry Roasted Pumpkin Seeds, Roasted Cacao Nibs
✅ Gluten Free, Dairy Free, Soy Free, Non-GMO
5. Barnana Plantain Chips
There are hardly any chips out there that are organic and made with healthy oils (which is super frustrating!) but Barnana Plantain Chips are one of the few options available. They are a little crunchy but with only three organic and gluten free ingredients, they are worth making the list of some of the best travel snacks.
You can find them in Whole Foods or online, and they are also available in snack sizes.
➡️ Barnana Himalayan Salt Plantain Chips & Snack Size
✔️Three Ingredients: Organic Plantains, Organic Coconut Oil, Organic Himalayan Pink Salt
✅ Gluten Free, Dairy Free, Soy Free, Non-GMO, Kosher, Grain Free, Vegan, Paleo
6. Siete Brand Snacks
The Siete brand has some great gluten free and grain free snack options and although they are not organic, they do typically use good ingredients and good oils in their food.
Some of Siete’s products include chips, cookies, tortillas, sauces, and beans.
✅ Gluten Free, Grain Free, Dairy Free, Non-GMO, Paleo, Vegan, Soy Free, Avocado Oil
7. Grain Free Granola Bars
We found these Autumn’s Gold Granola Bars at Costco awhile back and although they are not fully organic (a few ingredients are organic), they are at least Non-GMO and Paleo so they can still be a good option for traveling.
➡️ Autumn’s Gold Granola Bars
✔️Ingredients: Almonds, Pecans, Maple Syrup, Organic Honey, Unsweetened Coconut, Pumpkin Seeds, Organic Unrefined Coconut Oil, Cinnamon, Sea Salt, Vanilla Extract.
✅ Paleo, Gluten Free, Grain Free, Dairy Free, Non-GMO, Soy Free
8. Grass Fed Jerky
When we’re in need of a little extra protein, one of our favorite snacks is jerky and my favorite is actually bison jerky.
Epic Bites has multiple flavors and jerky options like bison, beef, chicken, salmon, and venison. The jerky is made with grass fed animals, free range chicken, and wild caught salmon.
➡️ Epic Bites
🐄🦬🐓 Flavors: Sweet and Savory Bison, Maple-Glazed and Smoke Salmon, Sea Salt and Pepper Beef, Sriracha Chicken, Venison with Beef
✅ Paleo, Gluten Free, Grain Free, Dairy Free, Non-GMO, Soy Free
9. Fresh Fruit
When in doubt, fresh organic fruit is one of the easiest and best gluten free travel snacks. If you can’t find many organic options wherever you are traveling, be sure to only eat nonorganic foods that are on the Clean 15 List (we also recommend not eating nonorganic corn or papaya).
➡️ Our Favorite Organic Fruits: Green Grapes (they’re really good after a few minutes in the freezer), Pluots, Watermelon, Strawberries
✅ Free From Everything!
10. Dried Fruit Or Fruit Jerky
Although this is not one of my personal favorite snacks (I have an aversion to dried foods), dried fruit or fruit jerky is a much easier and more transportable snack option for traveling than fresh fruit.
Solely makes both dried fruit and fruit jerky, and they are all organic, gluten free, vegan, and have no added sugars. We found the fruit jerky at Whole Foods but you can also find it and their dried fruit online.
11. Chips And Guac
Chips and Guacamole is one of the most filling snacks for us and since Avocados are on the Clean 15 List, it’s easy to get guacamole from anywhere while traveling regardless of whether or not they use organic avocados (but we still prefer organic if available).
As we mentioned earlier, healthy chips are not very abundant and although they are not made with a healthy oil (sunflower), the Organic Blue Corn Tortilla chips from Trader Joes are the ones we like best but we do limit eating them.
✅ Gluten Free, Vegan, Dairy Free, Soy Free
12. Plain Nuts
If you don’t have time to make a homemade trail mix or can’t find one in the store to buy, grabbing some plain organic nuts is great for filling you up during a busy day traveling or sightseeing.
Both Sprouts and Whole Foods have bulk sections with plenty of organic nuts and seeds but our favorite company to order from is Terrasoul because their whole purpose is to provide healthy and quality items at affordable prices.
✅ Gluten Free, Vegan, Dairy Free, Soy Free
Homemade Healthy Gluten Free Travel Snacks
If you have the time to prepare before your trip, these homemade healthy gluten free snacks can be great options for travel. Most of them are better kept refrigerated or frozen, which can be done even while traveling by air (we’ve traveled across country by plane with all of them).
13. Maple Trail Mix – One of Our Favorite Gluten Free Travel Snacks To Make
This is one of the easiest and tastiest trail mixes to make and it is easily customizable with whatever nuts and seeds you prefer (4 cups nuts or seeds to 5 tablespoons of maple syrup). It also freezes well and can just be taken out in chunks when you need some.
➡️ We get our Organic Nuts and Seeds from Terrsoul
✅ Organic Ingredients: 2 cups Pumpkin Seeds, 1 cup Pecan chunks, 1 cup Almond chunks, 5 tablespoons Maple Syrup, and Salt to taste
✅ Directions: Mix all ingredients together and lay flat on a baking sheet with parchment paper, cook in the oven at 300 degrees for 20 minutes
14. Chocolate Walnut Balls
These chocolate walnut balls are my favorite morning snack because they are filling and super tasty. They only have five ingredients and only take about 15 to 20 minutes to make (rolling them into balls takes the longest).
They also freeze really well but will last for about a week in the fridge.
➡️ Recipe: No Bake Energy Bites (we leave out the mint when we make them)
✅ Gluten Free, Vegan, Dairy Free, Soy Free, Grain Free
15. Ginger or Cinnamon Cookies
We found these Ginger Low Histamine cookies from The 4-phase Histamine Reset Plan book by Becky Campbell (we were able to find it at our public library) but we adapted it by switching out the Molasses for Maple Syrup.
For a cinnamon cookie instead of ginger, we evenly swapped the ginger for cinnamon and it turned out delicious.
➡️ Recipe: The 4-phase Histamine Reset Plan book by Becky Campbell
✅ Gluten Free, Dairy Free, Soy Free, Grain Free, Low Histamine (the ginger ones)
16. Blueberry or Poppyseed Muffins
These muffins are also based off a recipe from The 4-phase Histamine Reset Plan book by Becky Campbell, but we made numerous adjustments to the recipe and directions which you can see here on our Low Histamine post.
My favorite is making them into poppyseed muffins but my mom prefers making them blueberry muffins.
17. Avocado Toast
There are a lot of gluten free breads out there now but if you turn over the package and look at the ingredients you’ll see long lists of unhealthy ingredients. We always make our own bread to avoid this problem and we have successfully kept it cold across country and even out of the country.
Most hotels will have a toaster so you can easily pop a few pieces in and slather it with avocado for a good breakfast or filling snack.
➡️ Bread Recipe: Paleo Sandwich Bread (we also love making French Toast with this bread)
➡️ Avocado Recipe: We like to sprinkle in to taste Salt, Pepper, Onion Granules, and Garlic Granules into the mashed avocado
✅ Gluten Free, Dairy Free, Soy Free, Paleo, Grain Free, Sugar Free, Yeast Free, Gum Free
18. Cassava Tortillas
These cassava tortillas are the simplest and easiest snacks to make and they are super filling. They only take four ingredients to make (cassava flour, salt, olive oil, water) so they can easily be made in a hotel with a kitchen, or you can freeze them and take them with you.
➡️ Otto’s Organic Cassava Flour
➡️ Cassava Tortilla Recipe: From Otto’s on the back of the bag or online here (we typically have to use a little more water than what’s listed)
✅ Gluten Free, Grain Free, Paleo, Non-GMO, Top 8 Allergen Free, Vegan, Nut Free, Low Foodmap, Lectin Free, AIP
19. Coconut Almond Balls
We found these Raw Coconut Macaroons from the Food Babe but adjusted it a little by adding in some almond chunks to the mix. They can be frozen to make them last longer and they are great for when you need a little energy.
➡️ Raw Coconut Macaroons Recipe (we also add in a handful of almond chunks)
✅ Gluten Free, Grain Free, Dairy Free, Vegan, Soy Free
20. Dip With Chips Or Crackers
One of our favorite snacks for road trips is some chips with egg salad. It’s delicious and filling but we make sure to use good ingredients like Primal Kitchen Mayo, 365 Organic Mustard, Organic Pasture Raised Eggs, and since perfect chips don’t exist we like to use Trader Joe’s Organic Corn Chips.
✅ Gluten Free, Dairy Free, Soy Free
21. Hard Boiled Eggs
And last on the list of gluten free travel snacks is the simple hard boiled egg. They’re great for a quick breakfast or a filling snack but you should definitely keep them cold while in transit. Just be sure to get a good, healthy, organic egg like Vital Farms Pasture Raised Eggs.
➡️ Hard Boiled Eggs Recipe (I like them more soft boiled which means less cooking time)
✅ Gluten Free, Dairy Free, Soy Free, Grain Free, Paleo
TSA Rules + Restrictions For Traveling With Food
When you’re traveling by air, be sure to find out what you can or can’t bring in your carryons or checked bags according to TSA rules.
Don’t forget that some of those snacks like bean dip or hummus might be considered liquids so any more than 3oz won’t be allowed through security (but they are allowed in checked bags).
They specify that it is ultimately up to the specific TSA Agent which is why I always carry with me a note from my Functional Medicine doctor describing my dietary restrictions and reasons for bringing so much food so that way they know how serious it is.
If you’re wondering whether or not you can take ice packs in your carryon or if they’ll stay cold in your checked bags, the answers are yes and yes.
We’ve kept food cold across the country in our checked bags with ice packs but an insulated bag helps, and be sure to put the ice packs in a baggie to avoid condensation getting on your things.
For your carryon’s, according to TSA specifications ice packs are allowed through security as long as they are frozen solid. The Yeti Ice Packs are our favorites for keeping things super cold or to avoid ice packs completely, you can bring empty baggies through security and fill them with ice from the restaurants inside the airport.
Other Helpful Tips For When You Travel
Below are some other useful things we bring with us when we’re traveling.
➡️ When you’re getting ready to travel to a specific destination, planning ahead and figuring out where you can eat is super important. To help you out, we’ve got a detailed list of healthy and allergy friendly restaurants around the world that we’ve been to and will continue adding to over time as we travel more.
➡️ Some microwaveable meals we like to take with us in case we’re having a hard time finding something to eat include TruRoots Organic Quick Cook, and Organic Brown Rice (we typically add some organic tomato paste and onion and garlic granules to make it tastier) with Organic Black Beans (topped with fresh organic avocado).
➡️ More for travel by car, a good cooler that keeps your healthy and gluten free snacks cold is essential. We love the Yeti Coolers and although they are pretty heavy and expensive, they really keep things cold like a refrigerator.
➡️ If you want to have a cooler while traveling by air, the Yeti Roadie is a hard sided roller cooler but the weight alone without anything inside is about 26 pounds, or you can find other roller coolers but they may not be hard sided or work as well as Yeti.
➡️ As we mentioned earlier, the Yeti Ice Packs are our favorites for keeping things super cold. Combined with a Yeti cooler, your food should stay perfectly cold inside.
➡️ It’s also a great idea to bring an empty water bottle with you through security so you can fill it up once you’re inside, waiting on your plane. Again, Yeti bottles are our favorites because they keep things super cold, but you might get stopped by security so they can check the bottle.
Wrap Up: Healthy Gluten Free Travel Snacks
With a little bit of planning and preparing ahead of time, you’ll be sure to buy or make plenty of healthy and gluten free snacks for travel so you have an easy and stress free trip. Our favorites are the Truvani Only Bars and Fresh Organic Fruit but there are plenty of options to choose from that are both gluten free and good for your body!