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Wellness / December 22, 2015

High Protein Snacks For Your Next Adventure

Written by: Morris Brossette

Before your next adventure, try one, or more of these great travel safe recipes to mitigate the negative effects of airport/airplane food.

Veggie Wraps:

  • For the wrap use Brown Rice tortilla, Ezekiel, or Nori paper
  • Fresh, chopped spinach & arugula – providing a nice “spice”
  • Sliced red bell pepper (this gives it a fresh crunch with each bite)
  • Sprouts (I used sunflower sprouts) these are LOADED w/nutrients
  • 2-3 Slices avocado
  • 2 tbsp Grandma’s Hummus or your favorite kind (be sure it is made with olive oil vs. canola oil)
  • 4 oz sliced chicken, beef, or AppleGate Organics deli meat

Add as much spinach as you’d like. Feel free to sub veggies, too. Wrap it up in aluminum foil and keep in the fridge until just before you leave. If you are using an animal-based protein source, be sure to eat it within three hours to prevent it from spoiling. I suggest you don’t add tomatoes or anything with a high water volume; it can cause your wrap to get soggy and the juices tend to run everywhere.

Egg Muffins:
These little protein bullets are great, the recipe is simple, and they travel well.


  • 12 whole egg
  • ghee butter
  • pinch of diced onion
  • pinch of chopped shallots
  • pinch of salt
  • pinch of cayenne (optional)


Preheat the oven to 350.  Grease muffin tins with ghee to avoid sticking. Crack eggs and drop in the tin.  Add the remaining ingredients on top of the egg.  Place in oven and bake for 15 minutes.

Oatmeal Pancakes:

  • ½ cup Organic Whole Rolled Oats
  • 1 tsp Cinnamon
  • 4 Whole Eggs
  • 1 tsp Vanilla Extract (optional)
  • 10-15 drops Liquid Stevia (I use NuStevia brand as I’ve found it to have the least amount of aftertaste), or 2 packets Truvia/Xylitol
  • 1 tbsp melted Coconut Oil
  • Nonstick Cooking Spray (I use Spectrum brand Coconut Oil Spray)

Best if you can begin with room temperature eggs. Whisk eggs together and break apart the yolk. In same bowl, whisk in Vanilla, Stevia, Coconut Oil and Cinnamon. Stir in Oats and pour mixture into a nonstick skillet – sprayed with nonstick cooking spray. Let cook on medium heat for 2-3 minutes and flip. Cook for 1-2 minutes on other side. Remove from skillet and let cool.
Once cooled, cut into squares or like a pizza; place in Tupperware or plastic baggies and store in fridge for easy grab and go each morning.

This recipe makes one serving. I like to make seven servings on a Sunday, and keep in the freezer to easily grab and go each morning. I will simply set one baggie in the fridge the night before I will need it.

Trail Mix:

  • Unsweetened dried tart cherries
  • Sprouted pecans
  • Sprouted Almonds

Put 2 tbsp of each ingredient in a snack-sized zip lock bag. I suggest you store these in the fridge to maintain freshness. Feel free to substitute any nuts or seeds you like, but still keep it to 2 tbsp of each. I suggest you use sprouted nuts and seeds, as regular raw or roasted nuts and seeds contain phytates that can block absorption of nutrients and leach nutrients from your body.

Nut Butters and Veggies or Fruit:

  • 1 packet Justin’s Almond, Cashew, or Pecan Butter
  • 1 sliced apple or 10-15 baby carrots, celery sticks, sliced bell pepper

Time Saver Tip: If you don’t have time to chop the vegetables you can buy them pre-chopped at any grocery store. You can get them in the party platters or single serve.

Protein Shake:

  • 1 serving grass-fed whey protein
  • Teras Whey
  • Reserveage Organics
  • Naked Whey
  • Optional: 1 tbsp organic cacao powder and 2 tbsp ground chia powder (I use Navitas Naturals for both)

Put all ingredients in a small/thin shaker. Once you get on the plane, ask the attendant to fill the shaker to your desired lever with water. You know what to do from here. You can also have a Kind Bar (5g sugar or less) or a packet of nut butter with this to further increase satiety.

about the author

Morris Brossette

Morris “Mo” Brossette grew up running, hiking, biking, and basically living everyday in the woods. Each day was a new adventure of building forts, exploring new areas, and even as a child, creating obstacle courses and other physical challenges to build strength and fitness.

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