Nutritious Plane Snacks to Take with You

There are numerous reasons to bring a few nutritious travel snacks with you on your next trip. Any seasoned traveler will tell you about a time when they were stuck on a plane for up to three hours on the tarmac with no food or water. If you travel frequently enough, this circumstance will inevitably arise, and you will be grateful for a food while you are stranded. 

Bringing your own nutritious food to the airport will also help you avoid the urge to buy something unhealthy. If you’re on a daily per diem, skipping the pricey airport food means you’ll have more money to spend on a good supper when you get to your destination. Most importantly, if you’ve committed to sticking to a specific diet or meal plan, bringing your own healthy travel snacks assures that you’ll stay on track.

Ideas for Healthy Travel Snacks

Bento box

Toss one of these healthy airport snacks in your backpack for short flights or just in case you get hungry.

  1. You can’t crush dried fruit like you can fresh fruit. Choose dried fruit if you’re traveling across time zones. Both Target (Decent & Gather) and Trader Joe’s have good sugar-free alternatives. Target’s dried mango and pineapple are my favorites.
  2. Popcorn is the ideal accompaniment to your in-flight movie marathon.
  3. Almonds: A protein-rich snack that will keep you satisfied for longer.
  4. Choose a healthy whole-wheat cracker that’s suitable for both children and adults.
  5. Pack a bag of snap peas, apple slices, or any other fruit or vegetable slices you enjoy.
  6. You may also make a few nibbles with hot water from the drink service.
  7. Bring a packet of instant miso soup with you for a toasty in-flight snack. To minimize turbulence-induced soup burns, maintain your cup 34 percent full or use a thermos with a lid.
  8. Grab a packet of oats or put some quick oats in a thermos with your favorite toppings for instant porridge.
  9. Instant noodles: Choose a low-sodium instant noodle to avoid exacerbating the dehydration caused by flying. Keep your bowl or food jar only 34% full once more.
  10. Nuts
  11. Protein bars, fruit/nut bars, natural fruit bars, or granola bars are all examples of bars.
  12. Soft pretzels (in a sealed container or bag to avoid getting smashed)
  13. Cakes of Rice
  14. Shaker bottle with protein powder (add milk or water post security or in-flight)
  15. Cup of dry oatmeal (add hot water post security or in-flight)
  16. Chips of kale
  17. Seeds (sunflower, pumpkin, etc.)
  18. Granola or a low-sugar breakfast cereal
  19. Mixture of Trails
  20. Fruit squeezes or applesauce

Healthy Cold-Resistant Travel Snacks


  1. Sticks of cheese
  2. Chicken or turkey on the grill
  3. Cheese-filled turkey or ham rolls
  4. Wrap or sandwich
  5. Grapes, berries, or melon slices
  6. vegetables, freshly sliced
  7. Grapes or berries are examples of fresh fruit.
  8. Yogurt from Greece
  9. Salad from scratch (add dressing to salad before security, it is considered a liquid)
  10. Salad with Quinoa

Packable, Healthy Airport meals (with Recipes)


1. Breakfast Cookie with Blueberries and Oatmeal (Vegan, Dairy-Free)

Reach for one of these nutrient-rich and antioxidant-rich blueberry oat breakfast cookies for a quick in-flight breakfast that won’t be smashed, explode, or make a mess.

2. Bread with Bananas (Vegetarian)

Another portable aircraft breakfast option is banana bread. Choose a whole-wheat recipe that uses coconut oil instead of butter for health-conscious tourists. You can freeze whatever you don’t carry until you return from your trip.

3. Salad with Chickpeas (Vegan, Dairy-Free)

This simple lunch recipe can easily be prepared ahead of time for an aircraft meal. The salad is nutritious, TSA-approved, and does not require reheating. Plus, the recipe is adaptable: add feta cheese or cucumbers to personalize the dish.

4. Wrap with chicken and vegetables (Dairy-Free and Gluten-Free Options)

Wraps are one of the most convenient sandwiches for flying. Make this chicken and vegetable-filled variation from the New York Times for a healthier option. Skip the lettuce if you’re flying for a long period to avoid a wilted disaster at mealtime.

5. Bento Box with Fruit, Vegetables, and Cheese (Gluten-Free, Vegetarian, and Dairy-Free Options)


A DIY snack pack is a versatile and easy-to-pack homemade aircraft snack that looks fancy but is simple to make. Simply cut a variety of fruits, cheeses, vegetables, and meats into little pieces. If desired, add a few crackers or a slice of bread.

6. Grapes and blueberries are good options for fruits.


For cheeses, stick to something low-odor and hard, like parmesan. Choose dried salami for meat because it is preserved and does not require refrigeration.

7. Kale Chicken Salad (Gluten-Free Option)

Salads are another wonderful airline food option. They’re the world’s go-to for a healthy lunch that’s still delicious at room temperature. Put your dressings in a different (smaller than 3.4 ounce) container to avoid your salad becoming soggy by the time you board. Also, instead of lettuce or arugula, choose a heartier green like kale, shaved brussels sprouts, or cabbage, which will not wilt.

8. Asian Noodles (Cold) (Gluten-Free and Vegan Options)

You’re an adventurous eater, so why not spice up your airline fare with an Asian-inspired cold noodle dish? Sesame soba noodles are a simple classic, but Brit+Co’s collection of cold noodle meals has plenty of other options.

9. Salad with Vegan Pasta (Vegan)

Recipes like this creamy vegan pasta salad from Love and Lemons are a terrific culinary alternative for vegans and omnivores alike. It’s not only tasty, but meat- and dairy-free foods don’t need to be refrigerated. It will keep even if you don’t consume it until halfway through a long flight.

10. Bagnat de chickpeas (Vegetarian)

The pan bagnat, a French picnic favorite, is an easy and delicious make-ahead sandwich that actually gets better (rather than sad and soggy) the longer it sits. However, the original recipe contains tuna, which is a significant no-no when flying. Instead, create one of the best sandwiches for lengthy trips with this vegetarian variation with chickpeas.