Looking for some travel snacks for flying? Here are some of the best healthy travel snacks to bring on the airplane!
How can I eat healthy on a plane?
The best way to eat healthy on a plane is to pack your own snacks from home! You're allowed to bring snacks on a plane from your home, which gives you the ability to plan and pack foods you want—not just whatever happens to be available on the in-flight service.
Pack a variety of high-protein snacks, as those snacks will keep your body full for longer. A bonus is that most high-protein snacks have other health benefits such as managing weight, building muscle, and preventing chronic illness.
I usually make an order of healthy snacks from Amazon before leaving for a trip.
What snacks can I bring on a plane from home?
You can bring most snacks on a plane from home. This includes sandwiches, cooked meats and vegetables, hard-boiled eggs, fruits, nuts, jerky, protein bars, muffins, baked goods, and candy. You cannot bring liquids onto a plane, so leave the protein shakes, applesauces, fruit cups, and yogurts at home.
However, note that you can only bring a quart-sized bag with liquids in it for when you go through TSA. I like to bring peanut butter packets or almond butter packets for a high-protein snack that pairs well with a piece of fruit or pretzels.
Best travel snacks for long flights
Here are some ideas for airplane snacks.
Protein bars are one of the easiest and most travel-friendly snacks. There are so many debates about the best protein bars, but it truly just depends on what you like best.
A few slices of jerky is a great source of protein. It’s really lightweight, non-perishable, and does well while traveling! It comes in several flavors, meats, and packages.
- Travel-Friendly: Jerky Packages or Jerky Sticks (My favorites are Trader Joe's Turkey Jerky, Baja Jerky and Chomp’s Jerky Sticks)
- Homemade Option: If you’re feeling ambitious, you can make your own jerky!
Chickpeas are a great nut-free, meat-free, high-protein snack. Crispy chickpeas are crunchy, savory, and make a great addition to things like trail mix or taste great on their own.
- Travel-Friendly Option: Biena Chickpea Snacks
- Homemade Option: If you're feeling adventurous, make your own crispy roasted chickpeas!
These Nature Bakery Fig Bars are awesome! They're vegan, kosher-certified, and taste so delicious.
Often found in trail mix, nuts can also be eaten on their own. Nuts are higher in fat, and a source of protein and fiber. Each kind of nut provides varying health benefits so you can pick which kind you like the best!
- Travel-Friendly Option: Try a single serving packages of nuts or keep a large bag in your office or car.
- Homemade Option: Buy nuts in bulk at the store and split them into smaller portions for snacks.
Whole fruit like apples, oranges, bananas, and pears are great because they can be stored at room temperature. You can cut up fresh fruit and bring in a sealed bag or container in a cooler as well. Choose this for a sweet, higher-carb snack!
If you're not interested in packing out a peel or core, consider packing dried fruit. Dried fruit generally contains a lot of fiber and antioxidants. It also has a long shelf-life, is lightweight, and tastes like candy! These dried mangos are my favorite.
Raisins, banana chips, apricots, and cranberries are a few more ideas.
Traditional trail mix is typically a combination of nuts, seeds, and chocolate. However, there are so many kinds of trail mix with different flavors, ingredients, and nutrients, that you will be able to pick one perfect for you. People often question if trail mix is good for you, and while it will vary for each person, trail mix is definitely a great source of protein and healthy fats.
This is the perfect snack to bring in a small tupperware or reusable bag on the plane!
- Snack Option: You can purchase trail mix in bulk, in individual pre-packaged bags, or make your own.
- My favorite recipes for trail mix are my Protein Trail Mix, Copy Cat Trader Joe’s Tempting Trail Mix and S’mores Trail Mix.
Nut Butter Packets
Having nut butter as a snack is so good! It’s delicious, high in healthy fats & protein, and so good any way. Spread some nut butter on a piece of fruit, crackers, pretzels, or enjoy it straight out of the package!
- Travel-Friendly Option: My favorite nut butter packets are the RX Nut Butter packets and Justin's Almond Butter Packets because the flavors are amazing. because the flavors are amazing.
- Homemade Options: Nut butter on fruit, toast, pretzels, cottage cheese, or seriously anything.
Hummus & Veggies
Hummus is an awesome source of protein for those looking for a plant-based option. There is usually at least 8 grams per serving, along with other health benefits. Hummus is great with veggies, pretzels, or on sandwiches.
- Travel-Friendly Option: Try a hummus cup and bring a bag of things to dip!
- Homemade option: Buy a large tub of hummus to keep in the fridge or make your own hummus.
Deli-style turkey meat is a great high-protein, low-fat snack to bring in a lunchbox. There's no cooking necessary and so many ways to use it!
- Snack Options: Turkey slices wrapped around string cheese, turkey slices with cheat things, turkey with cheese wedge on a rice cake or tortilla
There are several kinds of cheese sticks, but a low-fat string cheese can have about 50 calories and 8g of protein per serving. This snack is super convenient and a travel-friendly option because it is individually wrapped and portioned. Cheese wedges or string cheese sticks are my favorite!
Whisps cheese crisps are made from 100% real cheese, but more travel-friendly than fresh cheese. They're high protein, gluten-free, low carb.
Chips & Crackers
There are so many kinds of chips & crackers, so there's not really a wrong option. These Popcorners chips are a lower-calorie option that are so delicious!
These Bada Bean Bada Boom snacks are a great plant-based protein option. They're salty, crispy, and come in several flavors.
Make your own sandwich at home or pick up one on the way to the airport for your flight! While this won't last all day, it'll stay fresh for a few hours if you keep it in a lunchbox.
Plain cereal is a great snack option to pack & you can elevate by buying milk in the airport.
Hard-boiled eggs are a great high-protein, nutrient-dense snack! Each egg usually has about 75 calories and 6 grams of protein. You can easily meal-prep several hard-boiled eggs at one time and use them as a snack throughout the week.
- Travel-Friendly Option: Hard-boiled eggs are travel-friendly as is! You can often find these in wrappers of 2 or 3 at gas stations and grocery stores.
- Homemade Option: You can make your own hard-boiled eggs to keep in the fridge all week long. Try a hard-boiled egg with Everything but the Bagel Seasoning or mashed with avocado on a rice cake.
I like to bring healthier granola to snack on by itself or for the top of yogurt bought at the airport.
I usually bring supplements like protein powder & pre-workout onto the flight. Not necessarily to use on the flight, but for during my trip. I have gone through TSA with protein powder and pre-workout. I usually take it out of my bag so it avoids holding up the line.
If you use Bad Athletics supplements (like I do), the code JORDO will get you a discount on everything.
Muffins & Baked Goods
Pack a homemade sweet treat or pick one up at the store so you have something sweet to enjoy on the flight.
What kind of snacks can you take on the plane?
You can pack a variety of snacks to bring on the plane! Here are some healthy snack ideas for flying:
- Protein bars
- Crispy chickpeas
- Fig Bars
- Dried fruit
- Peanut butter packets
- Cheese sticks
- Cheese Crisps
- Crunchy beans
- Cooked meats & veggies
- Hard-boiled eggs
- Baked goods
Make sure you bring food in a TSA-compliant container!
Travel snacks for airplane (packing tips)
Plan ahead of time
Consider how long your flight is, when you'll be flying, and any possible delays as you are packing snacks for your flights. One advantage of packing snacks is to hold you over in the event of a delay.
Don't buy snacks at the airport
While there are healthy snacks available at the airpot, you will be able to save a lot of money by brining your own snacks on a plane. By bringing your own snacks, you're able to pack a variety of foods and make sure there's something you like.
Consider the perishability of snacks
While you're able to bring foods that are perishable on a plane (sandwiches, cooked vegetables and meat, fresh fruit, deli meats, cheeses), you'll want to make sure you can eat these before they're out of the fridge for too long.
A great idea is to pack an insulated lunch box in your carry-on with your perishable snacks and eat those first! Pack foods that will still taste okay at room temperature.
Pack a variety of snacks for the plane
You never know what you might crave, so I'd recommend packing a variety of flavors and snacks. Something salty, something savory, and something sweet always make it into my bag! I also always pack extras for my flying companion.
Bring hand sanitizer and wet wipes
Make sure to pack a bottle of hand sanitizer to use before enjoying your snacks! I'd also recommend a small bag of wet wipes you can use after eating your snacks.
Can I bring my own snacks on a plane?
Yes! You will be able to save a lot of money by bringing your own snacks on a plane, rather than purchasing them at the airpot. You'll be able to bring a variety and make sure you have snacks you love.
More snack guides
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