What Are Some Healthy Snacks for Truck Drivers?

Healthy Snacks for Truckers

healthy snacks for truckers carrots

In the age of fast food, it’s hard to choose a healthy snack for truckers. However, it’s easy to grab a double cheese burger, a large fry, and a large soda when you’re on the go. For truck drivers, this is quite a convenience but one of the major downfalls to health over time. Better eating habits is a habit not often practiced by over-the-road truckers. So, we’ve come up with a list of healthy snacks for truckers that will help you make better choices.

When you think of healthy foods on the go, what do you imagine? Some might say celery, which is a good option. For some that may not be the ideal option. I personally hate everything about a stick of celery from the texture to the taste!

Let’s dive into some common options to look at when searching for some healthy snacks for drivers.

What Are Some Healthy Snacks for Truck Drivers?


Vegetables with Hummus

These two foods are like two peas in a pod, they just go together. Hummus contains a good amount of protein and fats that are good for your heart. In addition to these, hummus contains plenty of dietary fiber.

Hummus comes in a variety of flavors and is available at almost any grocery store. This is one of those items that you can buy when you’re coming off of home time and preparing to leave out on your next trip.

Tip: Try carrots, broccoli, or cauliflower with some hummus.

Hard Boiled Eggs

Eggs in general are an amazing source of protein. You can make this yourself if you have a hot-plate in your truck. Additionally, truck-stops and grocery stores sell these healthy snacks in pouches of two or more.

Whatever way you get these, make sure to throw them in a mini-fridge or a cooler to keep them fresh. Hard boiled eggs are one of my favorite snacks while driving a semi-truck. The ease of access and portability make these an ideal healthy snack for truckers.

Awh, Nuts!

This powerhouse of a snack is great for portability. The variety of nuts is large enough you surely can find one you enjoy. These are sold everywhere and store easily making nuts a very versatile snack for truckers.

The only downfall to nuts is that they’re usually on the higher end in terms of caloric value. About 20 halves of pecans or a one ounce serving has about 196 calories. However, that also contains over 19 different vitamins.

Tip: These are delicious but try to eat nuts in moderation!

Beef Jerky

Beef jerky can be healthy for you. The major deciding factor here is if you choose a brand that is high in sodium and sugar. When you’re buying jerky, look for brands that offer a natural variety with a low sodium option.

Beef jerky is a snack that is going to keep you satisfied longer as it is high in protein. An added benefit of this snack is that it doesn’t have to be refrigerated and is available at almost anywhere you’ll stop along your route. These combined make it a great option as a healthy snack for truckers.

Tip: Make sure you opt for a natural or low sodium option!

Cheese – It ain’t easy being cheesy!

Cheese is a quick and healthy snack as it’s high in protein and calcium. If you’re a cheese lover, simply cutting up some cubes of cheddar in a container is just right.

You can combine cheese and a couple of the above options into a bowl to have a delicious snack as well. Take some cubed cheese or even a string cheese stick and add in a few nuts and a few grapes to have a powerhouse snack.

Tip: Most grocery stores sell bags of cubed cheese if you want to prepare some snack cups ahead of time!

Fresh Fruit

This option is a no brainer but is often overlooked when browsing around for snacks. Fruits like apples, pears, berries, and melons are an ideal snack. While their rich in antioxidants and vitamins, they also contain natural sugar, so don’t over indulge.

Most truck stops have fresh fruit available either pre-sliced or also have whole options. Truck stops like Love’s even have a “Fresh To Go” option that makes this a very viable healthy snack for truck drivers.

Tip: The natural sugars in fruit can help curb drowsiness and won’t make you crash like caffeine or unnatural sugary snacks!

Protein Bars

In a world that is geared toward healthy living, protein bars are a staple in many people’s journey for healthy snacks.

Not all snack bars are created equal however. Some can be filled with sugar with defeats the goal of trying to be healthy. One bar I would recommend that is going to keep you satisfied and tastes good is this one, by Quest Nutrition.

Most truck stops will have a large selection of protein bars available, just make sure to check the nutrition information on the back and ensure it’s not packed full of sugar.

Tip: Buy a variety of single bars and test the waters, taste is subjective, find one you enjoy!

Tuna Pouches

This is an incredibly healthy and easy snack for truck drivers on the go. Tuna pouches usually have around 16 grams of protein in each pouch. These are easy to open and come in a variety of flavors if plain tuna isn’t your cup of tea.

From lemon pepper to sriracha flavor, there are so many options available this is a prime option for a healthy snack of semi-truck drivers. In addition to tasting great and easy clean up, tuna contains Omega-3 which is good for your heart.

Tip: You can buy a variety pack to test out various flavors here.

Greek Yogurt

Plain Greek yogurt is a very diet-friendly snack as it contains half the sugar of regular yogurt and a hefty portion of protein. While taste is subjective, this isn’t one that I particularly enjoy. However, sacrificing a little nutritional value for a flavored option like strawberry, it makes it much easier to deal with.

Going with a flavored option, you’re going to be adding in additional sugars, usually around 15 grams. This is okay if you don’t overindulge. A cup of Greek yogurt contains about 12g of protein although some varieties geared toward high protein may have more.

Tip: Whatever direction you choose, opt for a Greek yogurt that tastes great, is low in sugar, and high in protein.

Healthy Snacks for Truckers Wrap Up

Eating healthy on the road isn’t as hard as it used to. Next time you’re craving some food, step back and think about if you’re making the right decision on your food choices. Instead of a candy bar or something off the roller grill, check and see if one of the above healthy snacks is available where you are.

Healthy snacks like fresh fruit, vegetables, and jerky are available just about anywhere you might stop along your route. Be sure to check for jerky without added nitrates and excessive sodium content.

Consider doing a little exercise on your break or when you shut down for the day. You’ll feel better overall and getting into a habit of walking a mile a day will help you develop better eating habits.

Do you have any healthy snacks for truckers you’d like to share? Let us know in the comments!


Former Driver, Maintenance Coordinator, lover of all things technical. Eli writes for USA Breakdown covering multiple topics and breaking news in the trucking industry.

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