Traveling Without Sugar (2 of 3): Snacks

When I travel, I like a variety of homemade treats, store bought snacks purchased at home (and sometimes available along the way), and protein powder.

Store Bought Items

* Tillamook Zero Sugar Original Beef Jerky (1 oz contains 14 g protein, 0 g sugar, but high in sodium)

* RX bars - these are $2-3.50 each at gas stations and up to $6 each at airports.  Too much for me. I don't eat peanuts, but the others are great.  Especially the chocolate!!

* Dried fruit - I have had both of these 100% no extra sugar items. The second is better by far in my book. Even my adults kids like them better Sweeter, tastier, more moist. But they are both quite good.

* Mixed nuts - there are many options here. I prefer the no added salt varieties and am very picky about what oils are used. Preferably none. Especially no palm oil.  I usually buy them bulk and mix them myself, but one of these would work.

Homemade Treats

Start at least a week ahead of time by preparing some tasty treats ready to go with me on trips. Protein bites, muffins or bars, waffles (https://feverishlyfrugal.blogspot.com/2024/10/protein-packed-waffles-mix-and-finished.html), homemade chocolate (https://feverishlyfrugal.blogspot.com/2025/08/homemade-chocolate-dairy-and-sugar-free.html), etc. 

I freeze them and put them in snack sized bags so I can grab a variety for the day. Some go in my luggage, some in my purse and some in my larger carryon.  Variety is what saves me from wanting something outside of my healthy zone.

If you don't' have time to make your own chocolate or have quite a way to go without refrigeration available, I suggest grabbing stevia sweetened chocolate chips to tackle the need for chocolate. This one found at Walmart is the best per ounce I've found. And believe me, I've looked!

Protein Powder - this is a must.  Clean, no sugar, good stuff. Even if you leave everything else behind. Bring this. It will be your good luck charm. to get you to the next healthy stopping spot on your trip. Having an adequate amount of protein in our diets keeps us from succumbing to cravings. 

I have recently switched to Ascent 100% Whey Protein Isolate Powder, vanilla.

When I've used a pea protein based powder, I find it's tastier to have at least 1/2 almond milk for my fluids while mixing it.  This is always available at airports in coffee shops and many convenience stores. Just the almond milk. By itself.

Don't be afraid to travel and stay on a strict healthy anti-inflammatory diet. It is TOTALLY POSSIBLE! I've done it. To Hawaii, the UK, and all over the USA. Now go have fun. And don't get run down by a bad diet.

Note: My post on 15 June 2025 showed the drinks I take and buy on trips to help me stay healthy.  This is the second of three posts showing food (snacks) I take often travel with.

I started on an anti-inflammatory diet in June 2018. Not an easy journey, but I'm glad I have stuck to it.  In some ways I wish I could encourage these changes for family and friends, but you've gotta want to do it.

Broiled Mahi Mahi Fillets

 2 - 8 oz mahi fillets

1 T Italian seasoning 

1/8 olive oil

Spray broiler pan or line with foil for an easy cleanup. Place fillets on pan. Brush w olive oil. Sprinkle with Italian seasoning. Broil 5-6 minutes per side. When done, fish will flake easily with a fork. Serves 2. 

Cream of Potato Soup

 2 T  butter

2 T minced onion

1 T finely cut up green onion

 2  14 oz cans chicken broth

4 c mashed potatoes ( 4 c potato flakes, 4 c water)

1 can evaporated milk

1/2 tsp salt 

pinch of pepper

Melt butt4er in large saucepan. Add onions and cook until tender. Add chicken broth. Mix evaporated milk and potatoes. Add to broth. Season with sat and pepper. Cook and stir over medium heat until steaming. For smoother texture, cool, whip in blender, serve hot or cold. 

Parmesan Ranch Roll-ups

 4  8-9 inch flour tortillas

1/2 c Ranch dressing

1/4 c Parmesan cheese

1/2 c diced red onions

2 c iceberg lettuce

 1  10 oz chunk chicken or turkey, drained and broken up

For each wrap, spread 2 T dressing over entire surface of tortilla. Sprinkle with 1 T cheese and 2 T red onions. Place 1/2 c salad greens in  center on top of onions. Place 1/4th of meat on top of salad greens. Fold in opposite sides of tortilla about 1 1/2 inches and roll up from bottom. Makes 4 servings. 

Grilled Chicken Summer Salad

 1 c poppy seed dressing, divided

3 boneless chicken breast halves

1 package (10 oz) Dole European Salad, Romain Salad or Spinach

1 can (15 oz) mandarin oranges

1 cup sliced strawberries

1/4 c toasted slivered almonds (almonds)

Makes 3 servings.

Set aside 1/4 c dressing for chicken. Grill or broil chicken 5-10 min on each side or until chicken is no longer pink in center, brushing occasionally with 1/4 c reserved dressing. Discard any remaining of this basting portion of the dressing. 

Cut chicken diagonally into 1/2 inch pieces.

Line 3 individual  plates with salad blend, Arrange chicken, oranges, strawberries over salad. Sprinkle almonds over salad. Serve with remaining 3/4 c dressing. 

From www.dole.com 

Hidden Valley Wraps

1 c ranch dressing

8 oz cream cheese

4  10" flour tortillas (warmed) 

10 oz chicken breast slices

10 oz cheese slices

2 lg avocados, peeled and thinly sliced

2 medium tomatoes, thinly sliced

Alfalfa sprouts

Blend dressing and cream cheese. Spread evenly on tortillas turkey, cheese, avocados, tomatoes, sprouts leaving a one inch border around the edges. Fold the bottom edge toward the center and firmly roll away from you until completely wrapped. Place seam side down and cut in half diagonally. Serve.

Yakisoba

2 lb Yakisoba noodles

12 c sliced veggies (onions, celery, carrots, cabbage, bean sprouts)

1 c Tonkatsu sauce (see below)

Stir fry veggies in sesame oil until tender. Add noodles and sauce. 

Stir fry until heated. Garnish w green onions and serve. 

Tonkatsu Sauce

Ingredients ● 1/3 cup ketchup (3 ounces; 88 g) ● 1/4 cup (60 ml) Worcestershire sauce ● 3 tablespoons (45 ml) soy sauce ● 1 tablespoon (15 g) granulated sugar ● 2 teaspoons Dijon mustard ● 1/4 teaspoon garlic powder 

Directions In a small bowl, stir together ketchup, Worcestershire, soy sauce, mirin, sugar, mustard, and garlic powder. Use immediately or store in an airtight container in the refrigerator for up to a month.