There’s something about the beach that stirs up nostalgia: the salty breeze, the crash of waves, and, of course, the snacks. Whether you're lounging with a novel or corralling kids between sandcastle shifts, beach days call for snacks that fuel your fun without leaving you feeling sluggish or parched. Here are a few snacks to pack for a day under the sun that satisfies both cravings and supports your wellness goals.

It’s entirely possible to enjoy your beach snacks and stay aligned with your health priorities. The key lies in choosing nutrient-dense options that travel well, keep you hydrated, and provide a balance of protein, fiber, and healthy fats.

A day at the beach can feel deceptively restful, but your body is hard at work regulating temperature, staying upright on shifting sand, and possibly swimming or walking. If you’re spending multiple hours outdoors, especially under the sun, energy and hydration needs increase. Skipping snacks or relying on processed foods high in sugar and salt can leave you dehydrated, bloated, or ravenous come dinner time.

Let’s reframe beach snacking as an opportunity: it’s a chance to nourish your body with high-quality foods, enjoy something delicious, and feel energized for the rest of your day.

RD-Approved Snacking Principles

When packing for a beach day, I recommend snacks that are:

  • Shelf-stable or cooler-friendly
  • Easy to eat without utensils
  • Hydrating or pair well with fluids
  • Balanced in macronutrients

Here are some combinations that strike the right balance:

Fresh Fruit + Nut Butter Packets

Why it works: The natural sugars in fruit provide quick energy, while nut butter adds staying power with protein and fat. Apples, bananas, or clementines travel well and pair beautifully with single-serve almond or peanut butter packets.

Pro tip: Freeze peeled bananas the night before, by midday they’ll be the perfect creamy treat.

Roasted Chickpeas or Edamame + Dried Fruit

Why it works: Roasted legumes provide plant-based protein and fiber, while dried fruit delivers concentrated carbohydrates and minerals important for fluid balance.

Choose combos like:

  • Sea salt chickpeas + dried apricots
  • Dry-roasted edamame + golden raisins

Greek Yogurt Pouch + High-Fiber Granola Bar (if bringing a cooler)

Why it works: Greek yogurt offers high-quality protein and gut-friendly probiotics. When paired with a bar containing oats or seeds you’re getting a great fiber boost to support digestion especially helpful if travel has thrown off your routine.

Look for bars with:

  • At least 3–4g of fiber
  • 6–10g of protein
  • Limited added sugars

Hummus Cups + Veggie Sticks or Seed Crackers

Why it works: Hummus is rich in fiber, protein, and heart-healthy fats. Pairing with colorful veggies (carrot sticks, cucumber slices, mini peppers) adds crunch, water content, and visual appeal. If you prefer something heartier, go for flaxseed or chickpea-based crackers. Bonus: Pack in a hard-sided container to avoid smashed snacks.

Jerky + Cherry Tomatoes or Berries

Why it works: High-protein snacks like jerky (beef, turkey, or salmon) can curb hunger without refrigeration. Balance the sodium content with hydrating fruits like tomatoes, strawberries, or watermelon cubes.

Look for jerky with:

  • <400mg sodium per serving
  • No added nitrates or preservatives

Trail Mix With a Twist

Why it works: A classic for a reason, but it can be improved. Combine raw nuts, roasted seeds, freeze-dried fruit, coconut flakes, and a touch of dark chocolate. A fun “make your own” mix the night before! Smart ratio: 1 part dried fruit + 2 parts nuts/seeds + 1 part extras (coconut, chocolate, cereal)

Staying Hydrated

Don't forget that thirst can disguise itself as hunger. Pack plenty of water and consider beverages that replace electrolytes if you're spending long hours in direct sun or engaging in physical activity. Infusing water with citrus, cucumber, or mint makes hydration feel more luxurious.

A Final Thought

Beach snacks should feel both nourishing and enjoyable. You don’t have to skip indulgences entirely, maybe you split a frozen treat with a friend or enjoy a few potato chips with your sandwich. What matters most is the overall balance and how you feel.