On the Go: Healthy Gas Station and Convenience Store Snacking Options

Fuel Up: Finding healthy gas station snacks. Sweet, savory and salty

In a world where convenience often trumps nutrition, gas stations have become a go-to for busy travelers and late-night snackers. While the aisles may be lined with sugary, salty, and processed temptations, there's a growing movement to challenge the stereotype of gas station and convenience store food.

This article explores the world of healthy gas station snacks, where smart choices meet the need for quick, satisfying fuel on the go. Say goodbye to empty calories and hello to nutritious options that can power your journey without compromising your well-being.

Whether you're road tripping, refueling on a long drive, or just in need of a quick bite, this snack option list will change the way you view gas station pit stops.

10 healthy gas station snacks

Dark Chocolate

While you might not expect to find it at a gas station, dark chocolate can be a surprisingly good healthy snack option. Look for varieties with at least 70% cocoa content, as it's rich in antioxidants and can satisfy your sweet tooth without the excessive sugar found in many other candies. The key is moderation – a small piece or two can be a delightful, guilt-free treat.


Many gas stations now offer convenient snack packs of hummus, typically accompanied by whole-grain crackers or fresh veggies. Hummus is a great source of plant-based protein, fiber, and healthy fats, making it a satisfying and nutritious choice for those in need of a quick, filling snack. It's also rich in vitamins and minerals.


Beef, turkey, or even plant-based jerky options have become staples in gas station convenience stores. Jerky is an excellent source of protein, and it's low in fat and carbohydrates. However, be mindful of sodium content and opt for lower-sodium varieties if available.

Sweet Potato Chips

Sweet Potato Chips cooked in premium oils, like Jackson’s, are a flavorful twist on veggie chips, available in delicious flavors like Sea Salt and Carolina BBQ. Made with avocado oil, these chips cater to a range of dietary preferences, including keto, vegan, gluten-free, and paleo. Soon, you'll find Jackson’s Chips in larger snack size bags at Kwik Trip, offering a satisfying and health-conscious snack for your on-the-go needs.

Greek Yogurt

Some gas stations stock Greek yogurt cups, which are packed with protein and probiotics. Look for options that are low in added sugars and high in protein for a nutritious and creamy snack.

Nuts and Seeds

Single-serving packs of almonds, walnuts, or mixed nuts are often available at gas stations. These are excellent sources of healthy fats, fiber, and protein. However, portion control is essential since nuts are calorie-dense.

Fresh Fruit

Gas stations occasionally have fresh fruit options such as apples, bananas, or oranges. These are simple, nutritious, and provide natural sugars for a quick energy boost. They also come in convenient, on-the-go packaging.

String Cheese

String cheese is a handy, protein-rich snack that requires no refrigeration until opened. It's an excellent source of calcium and protein, and it can help curb your hunger in a wholesome way.

Trail Mix

Look for trail mix that combines nuts, dried fruit, and perhaps a touch of dark chocolate. This mix offers a balanced combination of healthy fats, fiber, and natural sweetness.

Hard-Boiled Eggs

Some gas stations now offer pre-packaged hard-boiled eggs. Eggs are an excellent source of protein and essential nutrients. They're a filling and convenient snack that can keep you satisfied during your travels.

Find Jackson's kettle, gluten-free and vegan chips in a store near you. Krogers, Costco Sprouts

More unique healthy gas station snacks to try

Seaweed Snacks

Seaweed snacks are thin, crispy sheets of roasted seaweed that come in various flavors like wasabi, teriyaki, or sea salt. They are low in calories and packed with essential minerals like iodine, making them a unique and nutritious option for a salty, savory craving. Seaweed snacks are typically gluten-free and can be a great source of iodine.

Roasted Chickpeas

Roasted chickpeas are a crunchy, protein-rich snack that can satisfy your desire for something savory. They come in various flavors, including spicy, garlic, and barbecue. Chickpeas are an excellent source of plant-based protein and fiber, making them a smart and unconventional choice for a gas station snack. Look for options not cooked in seed oils.

Edamame Pods

Some gas stations now offer pre-packaged edamame pods, which are young soybean pods typically steamed and lightly salted. Edamame is rich in protein, fiber, and a variety of essential vitamins and minerals. They make for a unique and healthy snack that's fun to munch on.

Rice Cake Sandwiches

Gas stations may carry rice cakes, and you can create your own healthy snack by making rice cake sandwiches. Spread some nut butter (like almond or peanut butter) between two rice cakes and add slices of banana or a sprinkle of cinnamon. This combination provides a balance of carbohydrates, healthy fats, and protein.

How to Make Healthier Choices at the Gas Station

Read Labels

Always read the nutrition labels on snacks. Look for options that are lower in saturated and trans fats, sodium, and added sugars. Pay attention to portion sizes as well.

Opt for Whole Foods

Choose snacks that resemble whole foods as closely as possible. Fresh fruit, yogurt, or pre-packaged salads are often available at gas stations and can be more nutritious than processed snacks.

Protein Power

Prioritize snacks with protein. Options like yogurt, cheese, hard-boiled eggs, or lean meat snacks can help keep you full and satisfied.

Beverage Choices

Select drinks wisely. Instead of sugary sodas, choose water, sparkling water, or unsweetened iced tea. Some gas stations also offer low-sugar or no-sugar-added options.

Avoid Sugary Treats

Steer clear of candy bars, sugary cereals, and other high-sugar treats. They can lead to quick energy spikes followed by crashes.

Check the Hot Bar

Some gas stations have hot food bars with healthier options like grilled chicken or salads. These can be a more substantial, nutritious choice.

Portion Control

Even with healthier snacks, keep portion control in mind. Pre-portioned snacks can help you avoid overeating.


Staying hydrated is essential. Grab a bottle of water or a low-calorie, unsweetened beverage to stay quenched during your journey.

The Bottom Line on healthy convenience store and gas station snacks

Convenience stores and gas stations are no longer just places to get unhealthy snacks. With new nutritious options available, like Jackson's Sweet Potato Chips, which come in delicious flavors and are cooked in avocado oil, it's easier than ever to make healthier choices on the go.

These snacks not only taste great, but they also keep us nourished during our busy days. So, next time you're at a convenience store or gas station, remember that you can prioritize your health and still enjoy the convenience of a quick bite. Your well-being is worth making this small change, especially on long trips or when you need a quick, healthy snack.