Travelling with kids can be unpredictable. One minute they’re excited, the next they’re ‘starving’. And there’s science behind that. Children have a faster metabolic rate than adults, meaning they burn through energy (glucose) more quickly. Kids’ smaller stomachs and higher energy demands require them to eat more frequently to maintain stable blood sugar and mood levels. Add long hours of sitting, disrupted routines, and changes in air pressure or time zones, and it’s no wonder hunger hits harder on the go.

That’s why packing the right travel snacks is more than a convenience; it’s a travel essential. In this blog, we’ll explore easy, healthy, and mess-free snacks that keep kids fuelled, focused, and fuss-free, whether you’re road-tripping, flying, or exploring somewhere new.

Hit the Road Without the Snack Chaos!

Travelling with kids can test anyone’s patience, especially when hunger strikes. Dr Nick Fuller’s Healthy Parents, Healthy Kids is your go-to guide for creating balanced, travel-friendly snacks and everyday options that keep everyone happy and energised. Learn how to plan, pack, and present food that turns both travel time and daily snack time into fun, stress-free moments.

Make every day (and every trip) smoother and tastier. Grab your copy of Healthy Parents, Healthy Kids today for practical, science-backed snack ideas the whole family will love.

Why Snacks Matter During a Trip

Snacks aren’t just fillers; they’re fuel for happy, healthy travels. Below are some reasons why keeping snacks handy is essential when you’re on the move:

• Kids burn energy faster than adults.   Children have a higher metabolic rate and smaller stomachs, meaning they need to refuel often to stay energised. Paediatric nutrition guidelines show that:
  • Infants (0–12 months) typically feed every 2–3 hours (8–12 times a day)
  • Toddlers (1–2 years) need 3–4 meals plus 1–2 snacks offered every 1.5–2 hours
  • Preschoolers (2–5 years) do best with three main meals and healthy snacks in between

These frequent eating patterns support steady energy, healthy growth, and better mood regulation, especially during long trips when routines are disrupted.

• Travel throws off eating routines. Delayed meals, airport queues, or long drives can all mess with normal eating schedules. Having healthy snacks prevents those hunger crashes (and the crankiness that follows).
• Long trips affect hydration and digestion. Research found that sitting for long periods, like in planes or cars, can reduce circulation and hydration. Light, water-rich snacks (think fruit, yoghurt, or veggie sticks) help kids stay comfortable and regular on the go.
• Balanced snacks support calm, steady moods. Options with complex carbs, fibre, and protein, such as wholegrain crackers with cheese or a banana with peanut butter, help regulate blood sugar and serotonin, keeping kids relaxed and satisfied.
• Snacks make travel smoother for everyone. When kids are well-fed, they’re less likely to get restless, nauseous, or moody and that means a happier trip for the whole family.

8 Best Travel Snacks to Pack for Kids

Now that we know why snacks are so important, let’s talk about the fun part: what to pack. The best travel snacks for kids are easy to eat, mess-free, and full of slow-burning energy to keep them going between stops. Be it flying, road-tripping, or catching a ferry, these tasty options tick all the boxes for nutrition, convenience, and happy tummies.

Spinach Muffins

These savoury spinach muffins are perfect for travel: soft, cheesy, and packed with hidden greens that even picky eaters won’t notice. Their mild flavour and mess-free size make them ideal for snacking on the go. Bake them in a mini muffin tray for easy, grab-and-go portions that stay fresh in lunchboxes or travel containers. Nutritious, filling, and fuss-free, exactly what you need for smooth, snack-happy trips.

Type: Vegetarian, Kid Friendly, Baby Friendly, Snacks

Makes 16 muffins

Prep Time: 10 minutes

Cooking Time: 20 minutes 

Ingredients

• Olive oil spray, for greasing
• 150-200g baby spinach leaves
• 2 eggs
• ¾ cup Greek yoghurt
• ½ cup milk
• ½ cup cheddar or mozzarella cheese, grated 
• 2 cups wholemeal self-raising flour

Recipe

1. Preheat the oven to 180°C. Use the olive oil spray to grease two 12-hole muffin trays. 

2. Add the baby spinach to a large mixing bowl. Use scissors to roughly chop the spinach into small pieces. 

3. Add in the eggs, and mix well to combine. Stir through the Greek yoghurt, milk, and cheese. 

4. Gently mix in the flour. Try to mix until only just combined, as over-mixing will result in a tough textured muffin. 

5. Scoop the muffin mixture into the prepared muffin trays. 

6. Place into the oven and bake for 20 minutes until the muffins have risen and are slightly golden. 

7. Allow to cool for 5 minutes before removing the muffins from the tray. Allow to cool completely, then serve and enjoy!

Baby Banana Muffins

Soft, naturally sweet, and perfectly sized for little hands, these baby banana muffins make a fantastic travel snack for toddlers and young kids. Bananas are rich in natural energy and potassium, helping keep kids fuelled and satisfied on the go. Bake a batch ahead and store them in the freezer. They’ll thaw beautifully in your travel bag for an easy, wholesome bite between stops.

Type: Vegetarian, Kid Friendly, Baby Friendly, Snacks

Makes 24 mini muffins

Prep Time: 5 minutes

Cooking Time: 15 minutes 

Ingredients

• Olive oil spray
• ½ cup milk
• Juice of ½ a lemon
• 2 large overripe bananas
• 2 eggs
• ¼ cup Greek yoghurt
• 1/3 cup olive oil
• 1 ¾ cups wholemeal self-raising flour
• Sprinkle of cinnamon 

Recipe

1. Preheat the oven to 160°C. Grease two 12-hole mini muffin trays with olive oil spray, then set aside. 

2. Add the lemon juice to the milk and set aside. 

3. Place the bananas into a mixing bowl. Use a fork to mash the bananas until smooth.

4. Add in the eggs and mash into the banana until well combined. It is ok if a few small lumps remain.

5. Add the Greek yoghurt and olive oil to the banana mixture. Pour in the milk and lemon juice mixture. Mix until well combined. 

6. Add in the flour and cinnamon, then mix gently until just combined. Mixing gently and avoiding overmixing the muffin batter will result in a light and spongey muffin texture. 

7. Spoon the muffin batter evenly into the mini muffin tins. Place into the oven and bake for 15 minutes, until risen and lightly golden brown. 

8. Remove the muffins from the oven. Allow to cool for 5 minutes before removing the muffins from the trays. Allow the muffins to cool completely, then serve and enjoy!

Lemon and Blueberry Cheesecake Overnight Oats

These creamy lemon and blueberry cheesecake overnight oats are a delicious make-ahead travel snack that tastes like dessert but fuels like breakfast. Packed with fibre, protein, and antioxidants, they keep kids full and energised during long trips. Prepare them in small jars the night before, pop on the lids, and you’ve got a mess-free, spoonable snack ready for the road, no reheating, no fuss, just pure yum.

Type: Vegetarian, Breakfast

Serves 2

Prep Time: 5 minutes (+overnight refrigeration) 

Cooking Time: 0 minutes

Ingredients

• 1 cup rolled oats
• 1 cup milk
• ¾ cup reduced fat cottage cheese
• Zest of 1 lemon
• Blueberries, to serve

Recipe

1. Combine the oats, milk, cottage cheese and lemon zest in a medium bowl.  

2. Stir everything together until well combined.  

3. Divide the mixture between 2 serving bowls, or containers if taking on the go. 

4. Place into the fridge overnight. Top with blueberries before serving and enjoy!

Banana Oat Bars

These chewy banana oat bars are a naturally sweet, filling travel snack that both kids and parents will love. Made with wholesome oats and bananas, they’re packed with slow-release energy to keep little travellers satisfied between stops. Easy to pack and mess-free, they hold up well on long trips. Just pop them in a container or reusable bag for a simple, nutritious bite on the go.

Type: Vegetarian, Dairy Free, Kid Friendly, Baby Friendly, Snacks

Makes 15 bars

Prep Time: 10 minutes

Cooking Time: 30 minutes 

Ingredients

• 2 overripe bananas
• 1 egg
• 1/3 cup olive oil
• 2 tablespoons honey, plus extra to serve (optional)
• 1 heaped tablespoon natural 100% peanut or almond butter
• 1 cup rolled oats
• ½ cup wholemeal self-raising flour
• 1 tablespoons pumpkin seeds (pepitas), plus extra to serve (optional)
• 1 tablespoon sunflower seeds, plus extra to serve (optional)
• 2 tablespoons goji berries, or other dried fruit

Recipe

1. Preheat the oven to 180°C. Line a square baking tin with baking paper.  

2. Add the bananas to a mixing bowl and use a fork to mash. Add in the egg and mash to combine with the banana. 

3. Add in the olive oil, honey and peanut butter, and mix well to combine. 

4. Gently stir through the rolled oats, flour, pumpkin seeds, sunflower seeds and goji berries. 

5. Pour the batter into your square baking tin. Place into the oven and bake for 30 minutes, until golden and firm to the touch. 

6. Remove from the oven and allow to cool completely in the tin. Once cool, remove from the tin and slice into 15 bars. 

7. Optional: drizzle with honey and sprinkle with extra pumpkin seeds and sunflower seeds before serving. Enjoy!

Date Choc Bars

These chocolate-stuffed dates are a fun, travel-friendly twist on a Snickers bar: sweet, chewy, and satisfyingly wholesome. Packed with fibre, healthy fats, and natural sweetness, they give kids a steady energy boost without the sugar crash. Perfect for road trips or flights, these bite-sized treats store well in an airtight container for up to a week, making them an easy grab-and-go option for your next family adventure.

Type: Vegetarian, Gluten Free, Lactose Free, Contains Nuts, Snacks, Kid Friendly

Makes 10 dates

Prep Time: 10 minutes

Cooking Time: 0 minutes (+2hrs refrigeration) 

Ingredients

• 10 Medjool dates
• 10 almonds, roasted
• 10 teaspoons 100% natural peanut butter
• 120g 80% dark chocolate
• ¼ cup slivered almonds, roasted and chopped

Recipe

1. Use a small knife to slice each date open length wise and remove the pit. You don’t want to cut all the way through the date, just along one side so that you can remove the pit. 

2. Stuff one roasted almond into each date, in place of the pit. 

3. Add one teaspoon of peanut butter into each date, adding it into the middle cavity where you have stuffed the roasted almond. 

4. Gently pinch each side of the date together to stick the edges together slightly.  

5. Place the dates into the fridge whilst you melt the chocolate.  

6. Break the chocolate into small pieces and place into a heatproof bowl. Place into the microwave and heat in 15 second increments. Remove the chocolate from the microwave and stir before heating again. 

7. Once the chocolate is just melted, remove from the microwave and stir until smooth. Be careful not to overheat the chocolate as it will turn lumpy. 

8. Remove the dates from the fridge. Use a fork to dip one date into the melted chocolate. Ensure the date is evenly coated in a thin layer of chocolate, and allow any excess to drip from the fork back into the bowl. 

9. Place the date onto a plate lined with baking paper. Repeat steps 8 and 9 until all the dates are coated in chocolate. Sprinkle the dates with the slivered almonds. 

10. Place the dates into the fridge for at least 2 hours until set. Once removed from the fridge, serve immediately and enjoy!

Banana Oat Cookies

These soft and chewy banana oat cookies are a wholesome snack your kids will love on the go! Made with just four simple ingredients, they’re naturally sweet, filling, and perfect for keeping little tummies satisfied during road trips, flights, or park adventures. Swap the chocolate chips for chopped dark chocolate, almonds, or walnuts for a fun twist, and store them in the fridge to keep fresh all week, ready whenever travel calls.

Type: Vegetarian, Contains Nuts, Snacks, Kid Friendly

Makes 15 cookies

Prep Time: 10 minutes

Cooking Time: 15 minutes 

Ingredients

• 2 large overripe bananas
• ½ cup natural 100% peanut butter
• 1 cup rolled oats
• ¼ cup dark chocolate chips 

Recipe

1. Preheat the oven to 180°C. Line 2 baking trays with baking paper. 

2. Add the bananas to a mixing bowl and use a fork to mash. 

3. Add in the peanut butter and oats and mix well to combine. Leave the mixture to sit for 5 minutes to allow it to thicken.

4. Scoop tablespoons of the mixture onto the prepared baking trays. Use a spoon to flatten and shape the mixture into a rough circle.

5. Sprinkle the chocolate chips on top of the cookies. 

6. Place the cookies into the oven and bake for 15 minutes, until set and slightly golden. 

7. Allow to cool on the baking trays, then enjoy.

Hot Cross Bun Bliss Balls

These bite-sized delights pack all the cosy flavours of a hot cross bun into a travel-friendly snack! With warm spices, dried fruit, and natural sweetness, they’re perfect for keeping kids satisfied during car trips, picnics, or park adventures. Keep a batch in the fridge or a cooler for an easy grab-and-go treat the whole family can enjoy on the move.

Type: Vegetarian, Vegan, Dairy Free, Contains Nuts, Snacks, Kid Friendly

Makes 15 bliss balls

Prep Time: 15 minutes (+3 hours refrigeration) 

Cooking Time: 0 minutes 

Ingredients

• 1 ripe banana
• ½ cup almond butter
• 1 cup rolled oats
• 1 tablespoon chia seeds
• ¼ teaspoon Mixed spice
• ½ teaspoon cinnamon
• Zest of 1 orange
• 2 tablespoons mixed dried fruit and peel

Recipe

1. Line a large baking trays with baking paper. 

2. Add the banana to a mixing bowl and use a fork to mash. Make sure the banana is nice and ripe, meaning it is soft enough to mash easily. Add in the almond butter and mix until smooth. 

3. Add the rolled oats, chia seeds, mixed spice, cinnamon, and orange zest. Mix well to combine.  

4. Stir in the mixed dried fruit. If the mixture feels too dry, you can add one tablespoon of water or orange juice. The mixture should be only slightly sticky. If it is too wet or sticky it will make it tricky to roll into balls. 

5. Leave the mixture to sit for 5-10 minutes to allow it to thicken slightly.

6. Scoop a heaped tablespoon of the mixture and roll it into a ball. Place onto the lined baking tray. Repeat with the remaining mixture until you have approximately 15 bliss balls. 

7. Transfer the bliss balls to the fridge. Refrigerate for at least 3 hours until firm. 

8. Enjoy!

Festive Stuffed Strawberries

These stuffed strawberries are a fun, healthy snack that’s perfect for little hands on the go! With bright red cranberries and green pistachios, they’re as festive as they are tasty, great for road trips, picnics, or park adventures. Prepare them just before heading out to keep them fresh and ready for an easy, mess-free treat the kids will love. 

Type: Vegetarian, Gluten Free, Contains Nuts, Snacks, Kid Friendly

Makes 10 strawberries

Prep Time: 10 minutes

Cooking Time: 0 minutes 

Ingredients

• 10 medium to large strawberries
• 10 heaped teaspoons cottage cheese
• ¼ cup pistachios, roasted
• 1 tablespoon dried cranberries

Recipe

1. Use a small sharp knife to slice off the top of the strawberry, and to carefully remove the core of the strawberry. 

2. Use a small spoon to fill each strawberry with one heaped teaspoon of cottage cheese. 

3. Chop the pistachios and dried cranberries into small pieces. 

4. Sprinkle the stuffed strawberries with the pistachios and cranberries, ensuring that they stick to the cottage cheese. 

5. Arrange the stuffed strawberries on a festive serving platter. Serve immediately and enjoy!

Summing Up

Snacking on the go doesn’t have to mean sugary, processed options. With these easy, wholesome recipes, you can keep kids happily fuelled during car trips, flights, or park adventures. Prep ahead, pack smart, and you’ll have a stash of tasty, mess-free snacks that make travel days smoother and more enjoyable for the whole family.

Traveling with picky eaters? Discover more practical tips and snack ideas to keep your little ones satisfied on the go. Read How To Travel With Picky Eaters.

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Meet Dr Nick Fuller

My Story

As a father, I know first-hand that raising healthy and happy children is tricky. Children are fussy, particularly at the end of the day when they are shattered. We also live in a society where companies seek to profit from what we feed our kids; incorrect and damaging advice is pushed on us and marketed towards our children, and we have no time.

But with these recipes and resources, you and your children can enjoy simple and well-founded food and lifestyle choices for lifelong health.