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Lifestyle & Wellness

20 Top Healthy Travel Snacks (Dietitian Approved)

Wondering what a registered dietitian brings to eat while traveling to stay healthy? I’m sharing my favorite dietitian approved healthy travel snacks that are nutrient dense and low in added sugar.

I love traveling but it quickly becomes no fun when I don’t feel my best (aka my digestion is off) or come home with a cold. These healthy travel snack ideas will help you fuel you up for any adventure. Plus, they’re packed with the good nutrition you need to feel your best while traveling.

I was also recently quoted in Huffington Post in their article “Best Breakfast Foods To Eat When You’re Traveling, And Why It Matters.”

Healthy Airport Dining Options

Being hangry with a delayed flight and limited food options is no way to kick off a work trip or vacation. While you can’t control how long the line for security will be, you can control what snacks you pack to have on hand for any travel situation! Plus, knowing your airport options and having some carry-on essentials can help even more. A little planning a head of time is to key to fueling up, feeling your best and starting your trip off on the right foot.

I will say that airports have come a long way when it comes to food choices. Here in Chicago, O’Hare airport has a few different local Chicago restaurants like Summer House Santa Monica and Publican Tavern inside the airport, and a couple Cibo Express (I know terminal 2 has one for sure!) locations throughout the airport that stock many of the snacks on my list of 15 dietitian approved healthy travel snacks below!

4 Key things to Look For in a Healthy Travel Snack

1. Protein Content

Things with protein take longer for our body to digest vs. carbs. That is the reason eating a snack that is all carbs doesn’t work to keep us full for that long. Balancing it out and bringing high protein snacks for travel ensures we actually feel full for longer. Totally needed for every jet setter.

2. Fiber Content

When you’re reading a nutrition label check the fiber content. Why? Fiber helps to keep us fuller for longer and is needed for healthy digestion. Anything above 3 grams of fiber is considered a good source of fiber, and 5 or more is considered “high in fiber”.

Just beware of certain packaged products that have high amounts of added fibers like chicory root fiber and inulin. These can sometimes cause GI distress.

Most of us don’t get close to the recommend 25 gram of fiber we should be eating a day! To prevent constipation while traveling make it a point to incorporate fibrous foods like fruits, veggies and nuts and seeds.

3. Sugar Content

Sugar content will vary from snack to snack. Fruit, veggies and dried fruits contain natural sugars, whereas some packaged snacks can contain a lot of added sugar. Bars are notorious for their sugar content, which is why you want to pick ones that are lower in sugar and contain protein and fiber. The last thing you want is a sugar crash and no energy when you arrive at your destination!

4. Portability

Simple, mess free and easy to pull out of your bag when you’re running from gate to gate! This is a must for snacks which is why I like all of packaged items on the list below or packing fruits/veggies from home in a reusable stasher bag!

20 Dietitian Approved Healthy Travel Snacks

These 20 dietitian (and TSA!) approved travel snacks include ones that are gluten-free, dairy-free, paleo-friendly and low in sugar. They’re portable, easy to take-on-the-go and will fill you up and make you feel GOOD when traveling!

  1. RX Bar Single Serving Nut Butter Packet
  2. Purely Elizabeth Individual Oatmeal Cups or Plain Oatmeal Packets
  3. CHOMPS Meat Sticks
  4. Made in Nature Veggie Pops
  5. Made in Nature Figgy Pops
  6. Simple Mills Almond Flour Crackers Snack Packs with Hummus
  7. Nuts or Low-Sugar Trail Mix
  8. Pumpkin Seeds
  9. Portable Fruit Slices
  10. Portable Veggies Slices
  11. Dried Fruit
  12. Air Popped Popcorn
  13. Hard-Boiled Eggs
  14. Ella’s Flats
  15. Low Sugar Yogurt
  16. Homemade Wrap/Sandwich
  17. Low Sugar Granola
  18. Nut Butter Stuffed Dates
  19. Roasted Chickpeas
  20. Baked Cheese Crisps
RXBAR nut butter healthy travel snack

1. RXBAR single serving nut butter packets

These nut butter packets are the perfect portion size! Pair with an apple or banana or use on top of plain oatmeal for more protein. The vanilla almond butter is my favorite flavor, but you can’t go wrong with any of them!

2. Purely Elizabeth individual oatmeal cups or Quaker plain oatmeal pouches

Great for breakfast or a snack in between flights, oatmeal will give you extra fiber (extra important for digestion when you’re off your routine!) Get plain pouches and add your own fruit and nut butter or opt for these from Purely Elizabeth that are low in sugar and high in fiber.

CHOMPS meat sticks healthy travel snack

3. CHOMPS meat sticks

Each stick has 9-10 grams of protein per stick, no added fillers and no added sugar — it doesn’t get much better than that! They are also gluten free, dairy free, AIP friendly, whole30 approved and low carb.

figgy pops dietitian approved healthy travel snack

4 & 5. Made in Nature veggie pops or figgy pops

I love these little pre-made energy bites that satisfy your craving for something sweet while not breaking the bank for sugar. The veggie ones are awesome too and contain a good amount of fiber!

healthy travel snack nutritionist approved simple mills fine ground sea salt almond flour crackers

6. Simple Mills almond flour crackers snack packs

These are my favorite crackers because they’re made with nutrient dense ingredients and nothing artificial. They’re gluten free and perfect for pairing with string cheese or hummus for a snack!

7. Nuts or low-sugar trail mix

Think pistachios, almonds, or walnuts. You can find Wonderful Pistachios at most airports. I also really like Skinny Dipped Almonds when I’m sick of plain old almonds.

Trail mix is another great option, but be sure to check the ingredient label as many contain added sugars and extra oils. If you have the time, throw one together at home with nuts and seeds!

8. Pumpkin Seeds

Pumpkin seeds are a good source of plant-based protein, fiber and magnesium. Magnesium helps to relax our muscles, and chill us out and who couldn’t use a little more of that on a flight?!

9. Portable Fruit Slices

Think carrots, celery or pepper slices. Cut them up ahead of time and store in a stasher bag to snack on in flight.

10. Portable Veggie Slices

Use the same concept as the fruit slices above but sub in some veggies instead – banana, apple, oranges, grapes, etc.

11. Dried Fruit

Think dried mango, apple rings, prunes, unsweetened banana chips. Here again it’s important to look at the label because there can be added sugar included. Dried fruit is sweet enough as is, so just make sure you see one ingredient (the fruit) only!

12. Air Popped Popcorn

You get a lot of bang for your buck when it comes to popcorn. Meaning you can eat a lot of it for not that many calories, plus some fiber! Pair a serving (roughly 3 cups) with something on this list for a little extra staying power.

13. Hard-Boiled Eggs

One large egg is a good source of protein along with other vitamins and minerals. Pair hard-boiled eggs with anything on this list. My go-to is to pair it with a fruit or veggie.

14. Ella’s Flats

If travel constipation happens to your regularly (see what I did there?!), then I wouldn’t leave home without these! Dress them with hummus or cheese or make a mini high-fiber sandwich with them.

15. Low Sugar Yogurt

Grab this on the other side of security (yogurt is not TSA approved) and opt for one that’s low in sugar and contains simple ingredients like siggi’s.

16. Homemade Wrap/Sandwich

This is one of the best ways to make sure you have a snack/meal that is balanced and will keep you full for most of your travel. I recommend using a whole-grain bread, adding a source of protein like turkey, a veggie or two, and a low sugar spread like hummus.

17. Low Sugar Granola

While most granolas are loaded with sugar, it is possible to find some that are lower than 5g! But if you have trouble finding one, opt to make your own instead. This also gives you the flexibility to add the ingredients you know that you love! You can also give my Healthy Pumpkin Granola recipe a try.

18. Nut Butter Stuffed Dates

Dates are truly nature’s candy, and they are a nutritious treat that is easily portable. Since dates are primarily made up of carbohydrates, slice one open, remove the seed, and fill with your favorite nut butter. This will make it a balanced snack with carbohydrates, protein, and healthy fat.

19. Roasted Chickpeas

These are extremely portable and you don’t have to worry about keeping them cold! Brands offer many different varieties of flavors to speak to your taste preferences. They’re also easy to make at home, so you can make a big batch and share with your travel partner. They’ll provide fiber and a little bit of protein.

20. Baked Cheese Crisps

If you like cheese, run to get these. They are perfectly crispy and cheesy. Simply enjoy them with a piece of fruit or veggie, or add them on top of a plain salad that needs a little more flavor and protein.

I like to bring a variety of these snacks because you never know what you’ll be in the mood far!

High Protein Snacks for Travel

Out of all of these snacks, if you’re looking specifically for higher protein snacks for travel (or at least more than 5g per serving), I recommend the following:

  • RX Bar single serving nut butter packet
  • Purely Elizabeth individual oatmeal cups
  • CHOMPS meat sticks
  • Made in Nature veggie pops
  • Nuts
  • Pumpkin Seeds
  • Hard-Boiled Eggs
  • Low Sugar Yogurt
  • Homemade Wrap/Sandwich

More Healthy Snack Suggestions

Carry-On Essentials for Healthy Travel

While the food that you have on hand is one of the most important things, here are a few extras I always recommend adding to your travel bag too!

  • Empty water bottle. Most every airport has a water refill stations attached to each water fountain…use them! Save yourself five dollars for a water bottle and BYO bottle for water.

  • Portable charger. You can’t rely on the chargers near the seats at the terminals…you just can’t! And because literally my worst nightmare is my phone dying as I’m trying to get an Uber home, I always make sure I

  • Probiotic Supplement. Tummy troubles can happen whether you’re traveling to a different country, or just a different state. Plus when you’re out of your routine and not drinking enough water, and eating enough fiber, constipation can become a real thing. In order to make sure my digestion stays on track I always pack my probiotic, and this one that I take from mindbodygreen is shelf stable which means it doesn’t need to be refrigerated to be effective.

  • Neosporin. I started putting neosporin up my nostrils while flying late last year, and haven’t been sick after a flight since. Yes, it’s weird when the people I’m sitting next to on the plane see me stick it up my nose but I truly do not care at all if it prevents me from catching the nasties that are in the air on planes! I’m not opposed to a face mask either!

Traveling to Thailand? Be sure to check out this post and this post too!

**This post contains affiliate links which means I may get a commission if you click one of the links and end up buying something.

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15 Dietitian approved healthy travel snacks

This article has been updated and edited. Originally Posted: June 20, 2019

Easy Meals

70+ Egg Recipes, Easy Cooking Ideas, and Egg Nutrition Info

Are you an egg lover like I am? Check out these 70+ egg recipes and learn more about egg nutrition info and why eggs are beneficial to a healthy diet!

I’ll be covering recommendations for how many eggs you can eat a day, egg nutrition and health benefits, breakfast ideas, a few fun ways to cook eggs, and 70+ dietitian-approved egg recipes.

If you’ve been following along over on Instagram, then you know that this week is “egg week” in partnership with Eggland’s Best! All week I’ve talked about the benefits of eggs, egg nutrition info, and their versatility!

Why I love Eggland’s best eggs

Eggland’s Best are the the only eggs I buy, and here’s why:

  • Eggland’s Best eggs stay fresher longer than ordinary eggs, and have 6 times the vitamin D and more than double the B12 of ordinary eggs! These two nutrients are crucial for overall mood and energy and one of the reasons why eggs are such a breakfast staple for me on weekdays and weekends.
  • They contain 25% less saturated fat, more than double the omega-3’s, 10X more vitamin E , 38% more lutein, are an excellent source of vitamin B12 and B5 and contain 60 calories vs. 70 calories in regular eggs.
  • Eggland’s Best eggs come from hens fed a wholesome, all-vegetarian diet consisting of healthy grains, canola oil, and a supplement of rice bran, alfalfa, sea kelp, and Vitamin E. The Eggland’s Best hen feed contains no animal by-products and no recycled or processed foods. They never use hormones, steroids, or antibiotics of any kind.  

Should you be concerned about cholesterol in eggs?

Worried about cholesterol? Don’t be! The most recent 2015-2020 Dietary Guidelines lift the previous limit on daily cholesterol intake concluding that dietary cholesterol is in fact not a driving factor in the increase of blood cholesterol as much as saturated fat and other factors can be.

The guidelines now support regular egg consumption along with nutrient-rich whole foods as part of all of the healthy patterns. The nutrition benefits of eggs are unique and some of the vitamins and minerals that they supply are hard to get from other sources!

How many eggs can you eat a day?

For the average person, it’s perfectly safe to eat two eggs per day. Eggs are also good source of lutein, which plays a big role in vision health.

Egg Nutrition Info

Eggland’s Best eggs have 38% more lutein than ordinary eggs (which is in the egg yolks), which may help in slowing the effects of age-related macular degeneration. Vitamin E, Vitamin D, folate, and zeaxanthin are all found in Eggland’s Best eggs and are all reported to be beneficial for eye health. The choline and lutein in eggs can also support brain development.

Eggs also contain all of the 9 essential amino acids: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine. They are a quick and easy form of protein to add to your meals and snacks.

Non-Boring Ways to Eat Eggs for Breakfast

Every day this week I showed different ways to use eggs for breakfast, lunch and dinner and how to cook them! I’m definitely guilty of getting into a rut with cooking eggs the same was every single day and know what it’s like to get bored!

Whether your favorite way is scrambled, poached, hard-boiled, fried or in an omelette, these ideas for different ways to use eggs will add nutrition and fun to your diet!

Idea #1: How to Bake Eggs in a Pepper

Eggs in a pepper are a fun breakfast or brunch idea that pack extra nutrition and a crunch!

  1. Pre-heat oven to 400 degrees F.
  2. Cut the bottom third of a pepper so you have the bottom part that can stand up flat. Clean out any seeds in the bottom if needed.
  3. Place 2 tbsp. of shredded cheese at the bottom of the pepper and add the cracked egg over top.
  4. Bake for 10 + minutes until you can tell that the eggs have set!
  5. Serve on a bed of greens and enjoy!

Idea #2: How to Make a Mug Omelet

Mug omelets are a fun and easy way to make eggs in the microwave. Top with salsa, avocado or cheese for a complete breakfast that bursting with nutrition from eggs!

  1. Whisk 2 eggs in small bowl.
  2. Add chopped veggies like tomatoes, and peppers. I even added grated zucchini to this one.
  3. Coat a mug with cooking spray or coconut oil spray all over to ensure the eggs don’t stick.
  4. Microwave for approximately two minutes in 20 second increments (egg will expand out of cup if you let it go 2 minutes straight)
  5. Let cool in microwave (mug will be hot!). Remove, top with toppings and enjoy!
omelet in a mug

Idea #3: How to Soft Boil An Egg

I love a nice soft boiled egg on top of a salad like this or avocado toast. It’s actually really simple to do, there’s just a few key things to remember so that it peels off nicely and is jammy in the inside.

  1. Bring a small pot of water to a boil.
  2. Add 2 tsp. baking soda (this will help the shell peel off so much easier!)
  3. Gently place your eggs in and set a timer for 6 minutes.
  4. While the eggs are cooking prepare your ice bath. Add ice and cold water to a small bowl.
  5. Once the eggs are done cooking rinse in cold water and place directly into ice bath. The longer you can let them sit, the better. I recommend at least 10 minutes before peeling!

Baking with Eggs

Now that you know all of the key facts for egg nutrition info, let’s get baking! Many baked goods require eggs! Here’s a great paleo cookie recipe that uses eggs to make them extra fluffy.

Paleo Pumpkin Chocolate Chip Cookies

Paleo Pumpkin Chocolate Chip Cookies

Maggie Michalczyk, RDN
These delicious pumpkin chocolate chip cookies are so delicious you’ll keep coming back for one more! The good news is they pack extra nutrition from pumpkin and are only lightly sweetened with maple syrup! 
Prep Time 5 mins
Cook Time 12 mins
Servings 12 cookies


  • 1 1/2 cup blanched almond flour
  • 1/4 cup paleo baking flour I like Bob’s Red Mill
  • 1 cup pumpkin puree
  • 1/4 cup maple syrup
  • 1 tbsp. coconut oil melted
  • 1 egg
  • 2 tsp. vanilla extract
  • 2 tsp. baking powder
  • 1 tsp. pumpkin pie spice or cinnamon
  • 1/2 tsp. baking soda
  • 1/4 tsp. salt
  • 1/2 cup dark or milk chocolate chips*


  • Preheat oven to 375 degrees F.
  • In a medium bowl, whisk together almond flour and paleo flour. Add pumpkin pie spice, baking soda, baking powder, and salt. 
  • In a small bowl, lightly whisk the egg and add pumpkin puree, maple syrup, coconut oil, and vanilla extract.
  • Add the wet ingredients to the dry and mix together until combined. Fold in chocolate chips if desired. 
  • Using a cookie scoop, scoop the dough onto a greased cookie sheet or baking mat. 
  • Bake for 12 minutes, until they appear a darker orange color and enjoy! 
  • Store in an airtight container in the fridge for up to 1 week. 


*The addition of chocolate chips is not paleo. Please omit if needed. 

70+ RD Approved Recipes Featuring Eggs

Stuck in a rut with cooking eggs the same way over and over again? Check out all of healthy and simple meal ideas and tricks for cooking eggs created by registered dietitians!

  1. Spaghetti Squash Pad Thai
  2. Matcha Crepes
  3. Butternut Squash Frittata
  4. Asparagus Mushroom Quiche
  5. Veggie Pasta Bake
  6. Baked cheesy scrambled eggs for a crowd
  7. Sweet Potato Toasts with Avocado and Egg
  8. Fall Salad with Honey-Mustard Dressing and Boiled Egg
  9. Ham and Cheese Egg Muffins
  10. Tzatziki Dill Deviled Eggs
  11. Sweet Potato & Kale Hash with Eggs
  12. Brunch Egg & Veggie Casserole
  13. Egg Bhurji (Indian Scrambled Eggs)
  15. Sausage and Egg Breakfast Casserole
  16. Quick Microwave Egg Bowl
  17. Easy Huevos Rancheros
  18. Muffin Tin Veggie Frittatas
  19. Buffalo Blue Cheese Deviled Eggs
  20. Spicy Kimchi Deviled Eggs
  21. Cajun Deviled Eggs with Fried Oysters
  22. Sweet & Spicy Thai Chili Deviled Eggs with Gochujang
  26. Avocado Hollandaise Sauce
  27. Kimchi Freekeh Fried Rice
  28. 10 Nutritious & Surprising Uses for Eggshells from Hardboiled Eggs
  31. Quinoa Egg Cups with Spinach and Mushrooms
  33. Protein-Packed Scrambled Eggs
  34. No-Mayo Avocado Egg Salad
  35. Spinach Egg Muffins
  36. Lobster, Egg and Avocado Breakfast Sandwich
  37. Cheddar and Mushroom Breakfast Strata
  38. How To Hard Boil Eggs
  39. Simple Baked Eggs with Spinach and Salsa
  40. Easy & Delish Flourless Blueberry Muffins (No Added or Artificial Sugar, Gluten-Free)
  41. High Protein Chocolate Banana Breakfast Quinoa
  42. Simple Grab-And-Go Baked Egg and Veggie Muffins
  43. Avocado Deviled Eggs
  44. Baked Freekeh & Sunny-Side Up Eggs
  45. Mediterranean Style Egg and Cheese
  46. Baked Mushroom Leek Frittata
  47. Egg-and-Veggie-Topped Hummus Toast with Radish and Dill
  48. Avocado Deviled Eggs with Smoked Paprika
  49. Italian Flatbread Breakfast Panini
  54. Warm Mushroom and Green Bean Salad with Poached Eggs
  55. Veggie Egg Muffins
  56. Mexican Inspired Shakshuka
  57. Healthy Peanut Fried Rice with Chicken and Shrimp
  58. Bacon, Veggie and Egg Stuffed Potato Pockets
  59. Instant Pot Sous Vide Egg Bites
  60. Sweet Potato & Black Bean Southwestern Skillet
  63. Zesty Avocado Toast with Eggs
  64. Mexican Inspired Shakshuka
  65. Instant Pot Boiled Eggs
  66. Eggs Cooked Inside a Bell Pepper



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Easy Meals

Simple Matcha Crepes

Make breakfast feel extra special with these easy to make matcha crepes! These really thin pancakes are easier to make than you may think and delicious!

Crepes will forever remind me of studying abroad in Paris where I ate Nutella crepes underneath the Eiffel Tower as the sun was setting and didn’t have a care in the world. This easy matcha crepe recipe can almost take me back to that very moment, and if you’ve never had crepes before this one is for you!

Why the addition of the matcha? Matcha is green tea powder that is bursting with antioxidants, plus look at how pretty these turned out green!

On regular week day mornings you can catch me eating my favorite breakfast combination of a scrambled egg plus a banana and creamy peanut butter mixed with hemp seeds. This breakfast fuels my morning and I know that I need the protein from the egg because on days when I don’t have it, I’m more ravenous throughout the day.

I’ve used Eggland’s Best eggs for this recipe! They are the only eggs I buy, and here’s why:

  • Eggland’s Best eggs stay fresher longer than ordinary eggs, and have 6 times the vitamin D and more than double the B12 of ordinary eggs! These two nutrients are crucial for overall mood and energy and one of the reasons why eggs are such a breakfast staple for me on weekdays and weekends.
  • They contain 25% less saturated fat, more than double the omega-3’s, 10X more vitamin E , 38% more lutein, are an excellent source of vitamin B12 and B5 and contain 60 calories vs. 70 calories in regular eggs.
  • Eggland’s Best eggs come from hens fed a wholesome, all-vegetarian diet consisting of healthy grains, canola oil, and a supplement of rice bran, alfalfa, sea kelp, and Vitamin E. The Eggland’s Best hen feed contains no animal by-products and no recycled or processed foods. They never use hormones, steroids, or antibiotics of any kind.  

Worried about cholesterol? Don’t be! The most recent 2015-2020 Dietary Guidelines lift the previous limit on daily cholesterol intake concluding that dietary cholesterol is in fact not a driving factor in the increase of blood cholesterol as much as saturated fat and other factors can be.

The guidelines now support regular egg consumption along with nutrient-rich whole foods as part of all of the healthy patterns.

For the average person, it’s perfectly safe to eat two eggs per day. Eggs are a good source of nutrients like carotenoids that are important for eye health.  

Eggs do contain saturated fat (1.6 grams per egg), a type of fat that the  American Heart Association recommends keeping to no more than 6 percent of daily calories.

It’s important to keep this in mind for the diet overall along with maintaining a well-rounded eating pattern filled with different fruits, vegetables, whole-grains and varying sources of protein.

Eggs go way beyond just breakfast time in my book. Scrambled, hard-boiled, fried, poached, over easy….I’m here for all of it!

You can use a regular pan to make these crepes, however I recommend this crepe pan for easing flipping!

If you’re into these crepes, be sure to try this recipe for pumpkin crepes and this one for healthy pumpkin banana pancakes–both delicious for weekend brunch!

crepes with berries

Easy to Make Matcha Crepes

Maggie Michalczyk, RDN
These matcha egg crepes make the perfect special Sunday breakfast. Thin and fluffy they are great both sweet with yogurt and berries and savory with spinach and an egg inside! No matter how you top them they make a special breakfast! 
Prep Time 40 mins
Cook Time 7 hrs 54 mins
Total Time 20 mins
Servings 12 crepes


For the Crepe Batter:

  • 2 large eggs
  • 1/4 cup butter melted
  • 8 tbsp. all-purpose flour
  • 2 tbsp coconut sugar*
  • 1/2 cup + 2 tbsp. almond milk**
  • 1 tbsp. water
  • 1/2 tsp. vanilla
  • 1 tsp. matcha green tea powder optional
  • coconut oil cooking spray to grease the pan

Sweet + Savory Suggestions for Crepe Filling:

  • greek yogurt
  • nut butter
  • spinach mushrooms & an egg
  • nutella
  • fresh fruit
  • jam
  • cream cheese and smoked salmon


  • Combine all of the crepe ingredients in a blender, except the flour. Mix together and add in the flour, 1 tbsp at a time, blending just until all of the flour has been mixed in. 
  • Chill the batter in the fridge for 30 minutes. 
  • If adding matcha, whisk it into the batter after it has chilled. It’s ok if you still see some green specks. 
  • Use a 1/4 cup measuring cup to pour batter onto skillet forming a round, very thin pancake. Cook the crepe for about 2 minutes, until the bottom is light brown. Use a spatula to loosen the edges and flip to cook the other side.
  • Stack crepes on a plate one on top of another until all of the batter is used up.
  • Fill with sweet or savory toppings and fold in half or into triangle pieces. 


*Can use regular sugar.
**Can use regular milk if preferred 



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