The Gluten-Free, High-Protein Snack You Can Take Anywhere

mbg Contributor By Phoebe Lapine
mbg Contributor
Phoebe Lapine is a food and health writer, gluten-free chef, wellness personality, culinary instructor, and speaker, born and raised in New York City, where she continues to live and eat. She holds a B.A. from Brown University.

When you’re busy with work, family, and life, making health a priority can sometimes seem impossible—too expensive, too time-consuming, too complicated. But in reality, every tiny step you take toward wellness makes a difference. That’s why mindbodygreen and Lorissa’s Kitchen are celebrating the Small Wins that make healthy living attainable to anyone, anywhere. Here, busy food blogger Phoebe Lapine shares how she eats well for less on the road.

Knowing what food rules work for your body is one thing—it’s another to actually apply them. For me, learning to eat healthier while traveling was one of the steepest learning curves.

At home, you’re in full control of your food environment and less likely to fall into the trap of being served beyond your health means. But when on vacation, it’s easy to embrace a YOLO clause. And even just passing from point A to point B can end in greasy airport Chinese food if there’s no other option to satisfy your hunger.

The simple change that worked for me: packed snacks to go

When I first gave up gluten and adopted a healthier lifestyle, I constantly found myself not just overeating on the road but also overspending. As I’ve become more practiced at living a cleaner life beyond the four walls of my kitchen, I’ve learned that a little advanced planning and packing can help me avoid dietary and monetary grief. That’s the #SmallWin I’m most proud of: always being prepared for healthy eating, no matter where life takes me.

If airport travel is in my future, I always make it a priority to pack a meal for the flight, just as I do my iPhone charger and an extra sweater. Some of my favorite options are grain salads and roasted vegetables, which keep well without refrigeration.

If I don’t have time to prepare a meal in advance, I grab one of the prepackaged meals or snacks I always have handy. Some of my favorites are roasted nuts, homemade energy bites, and Lorissa’s Kitchen premium protein snack.


Make your own #SmallWin: Try this easy recipe

The ultimate travel snack, these Beef and Broccoli Quinoa Bites (recipe below) pair shelf-stable grass-fed protein with the aforementioned pre-made grains and roasted vegetables. I find they’re the perfect snack to prevent a hunger-induced MSG binge. And because they’re individually portioned, you can pack your own container high and share with your seatmate on the plane.

These bites are also a great way to clean out the fridge. Play around with different vegetable, grain, and meat combinations depending on what you have on hand. What better way to get a nutrient-packed meal that’s basically free?

Beef and Broccoli Quinoa Bites

Makes 12 mini cakes


  • 1 head broccoli, cut into small florets
  • 1 tablespoon olive oil
  • ½ teaspoon sea salt
  • 2½ cups cooked quinoa
  • 4 large eggs, beaten
  • 1 tablespoon gluten-free tamari
  • 1 teaspoon toasted sesame oil
  • 1 small shallot, finely chopped
  • ½ cup diced Lorissa's Kitchen Korean BBQ premium steak strips
  • ¾ cup gluten-free whole-grain breadcrumbs


  1. Preheat the oven to 375°F. Line a baking sheet with parchment paper. Toss the broccoli with the olive oil and ½ teaspoon salt, and arrange in an even layer. Roast until lightly browned and tender, 25 minutes.
  2. Meanwhile, in a large mixing bowl, combine the quinoa, eggs, tamari, sesame oil, shallot, steak strips, breadcrumbs, and ½ teaspoon salt. Fold in the roasted broccoli.
  3. Grease a muffin pan with olive oil and divide the quinoa mixture among the cups, packing it down with the back of a spoon so it’s not overflowing. Bake in the oven for 25 to 30 minutes, until golden brown around the edges.
  4. Allow to sit in the pan until cool enough to touch. Store in an airtight container for on-the-go snacks or breakfasts throughout the week.

Note: To prevent sticking, you can cut thin strips of parchment paper to line the muffin tins. This makes removing the muffins even easier.

The Gluten-Free, High-Protein Snack You Can Take Anywhere
Phoebe Lapine
Phoebe Lapine
Phoebe Lapine is a food and health writer, gluten-free chef, wellness personality, culinary...
Read More
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Phoebe Lapine
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Phoebe Lapine is a food and health writer, gluten-free chef, wellness...
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