Dietitian Favorite Protein-Rich Packaged Snack On the Go

With meetings, appointments, sporting events and trips, it’s easy for calendars to fill up and weeks to get busy. Having a healthy snack ready when you need it can make all the difference when it comes to staying focused and energized. While I love making homemade snacks from scratch, it’s not always realistic—especially if I’m traveling. That’s why I keep Uncrustables on hand for when hunger strikes on busy, active days. They’re a protein-packed snack that’s always in my carry-on, ski bag or hiking backpack when I’m on the go.

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Why Uncrustables Are So Great 

Uncrustables aren’t just a nostalgic and delicious riff on a peanut butter and jelly sandwich; they’re also pretty nutritious. One grape-flavored sandwich contains 210 calories, 2 grams of fiber and 6 grams of protein. Protein is important for muscle growth and recovery, which is crucial for when I’m spending a day on the mountain hiking or skiing. And fiber promotes gut health and healthy digestion, while also keeping our blood sugar levels more stable throughout the day. The combination of protein and fiber helps keep you feeling full and fueled for longer and can support weight loss if that is your goal. 

That said, one sandwich also contains 8 grams of added sugar, which is nearly 16% of the daily maximum recommended by the 2020-2025 Dietary Guidelines for Americans. That’s why I primarily enjoy them as a snack when I’m doing some form of exercise, which can help prevent the blood sugar spikes and crashes associated with added sugar.

Another reason I love Uncrustables is that they’re super convenient to have stocked in your kitchen. They can be stored in the freezer, so they last longer and you don’t have to worry as much about them going bad. Simply take a packet out in the morning and let it slowly thaw until you’re ready to eat it. Uncrustables shares that most sandwiches will thaw in 30 to 60 minutes, and can be enjoyed within 8 to 10 hours of thawing for the best flavor. This gives you flexibility to have your snack whenever it fits your schedule best—even if that’s on a chairlift up to the ski hill’s summit (speaking from experience). Plus, you can stock up on an 18-pack at Costco for $19.99, which comes out to about $1.11 per sandwich.

The Bottom Line 

A healthy, protein-rich snack can be crucial for fueling an action-packed day—whether it’s made from scratch or from a package. When I’m short on time or traveling, I love to keep an Uncrustable (preferably grape flavored) on hand for whenever hunger strikes. These nostalgic sandwiches are rich in protein and are a good source of fiber to boot. I always have one in my ski bag or hiking backpack to fuel outdoor adventures, and I’ve been known to throw one in my carry-on before long travel days too.