9 Simple, Healthy Snacks for Truck Drivers on the Road

Bowl of salted edamame

Image credit: MaryKayG, Flickr

6. Dry roasted edamame. Edamame is just a fancy word for boiled soybeans. This low-cal snack is packed with fiber, protein, and vitamins and contains just 130 calories in one fourth cup serving. Edamame is an easy snack for the road as all you need to do to prepare it is nuke it in the microwave for a few minutes. You can find both shelled and whole pods at the grocery store in the frozen food section. Shelled is a bit more convenient for road life, but whole pods will require more work to eat, helping you to eat less. Whichever you prefer — both are healthy. Add any spices or salt (not too much!) your heart desires and voila — tasty snack.

Nutritional info (1/4 cup dry roasted edamame): 130 calories, 4 grams fat, 14 grams protein

7. String cheese & fruit. Some string cheese and a piece of fruit can be a great snack for the road. With about 80 calories in the cheese and about 100 or so (depending on what you choose) in the fruit, you have a filling, protein and vitamin rich snack for around 200 calories.

Nutritional info (Sargento String Cheese & 1 apple): 175 calories, 6 grams fat, 8 grams protein, 4 grams fiber

8. Rice cake with peanut butter. I know a lot of people think rice cakes taste like air, but I think they’re delicious — you can get different flavors if the plain ones are too bland for you. They’re low in calories and fat, and they’re filling so you will be less inclined to grab something else later. One con though — they’re lacking in the ways of nutritional value and high in carbs/glycemic index, so I don’t recommend this if you’re diabetic. But if you’re looking for a low-cal snack to tide you over, give this one a go! Add a bit of nutrition by adding some natural peanut butter on top to get some healthy fats in there. You could also add some banana slices on top for a variation on a PB & banana sandwich!

Nutritional info (1 plain, unsalted cake and 1 tablespoon natural peanut butter): 130 calories, 8 grams fat, 5 grams protein

9. Beef/turkey jerky: Jerky is often labeled as an unhealthy food, but if you get the right kind, it can be a good high protein snack. Many varieties are packed with salt and preservatives though, so look for low-sodium brands if possible as well as brands made with natural ingredients (look for “no preservatives” and “no nitrates” on the bag). Obviously due to the high sodium content this is a snack that you should have in moderation. It’s easy to eat the whole bag and then you’ve consumed almost your entire day’s sodium allowance.

Nutritional info (1 oz Reduced Sodium Jack Link’s Beef Jerky): 80 calories, 15 grams protein, 1 gram fat

Join the Fit and Fueled Journey

Sign up to receive FREE tips on how to manage a healthy lifestyle on the road.

Connect With Us

Do you have any go-to healthy snacks you’d like to add to the list? Share them with us below?

This entry was posted in Meal Tips and tagged , , by Amanda. Bookmark the permalink.

About Amanda

Amanda is a former digital communications coordinator and frequent blogger for the TheHealthyTrucker.net, a website focused on truck driver health initiatives. Our mission is to encourage truck drivers to embrace a healthier lifestyle by providing both expert advice and real world experiences. Let us be your co-driver on the road to a healthier, happier life!