long haul travel snacks

28 Healthy Snacks to Pack For Your Next Long Flight

Because soggy airport pizza is no way to start a trip.

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Epic Provisions Snack Strips or Meat bars

Lauren Cadillac , Manhattan-based Registered Dietitian and Personal Trainer, is a big fan of EPIC’s Snack Strips or Meat Bars which are high in protein to keep you full throughout your flight. The best part? You can find them at some airports, just in case you forgot to pack them. 

Wonderful Halos California-Grown Mandarins

These particular mandarins “are seedless and easy to peel, making them another simple grab-and-go option when you're heading to the airport,” says Lori Zanini, RD, CDE and creator of  ForTheLoveOfDiabetes.com . Not only that, but eating just two Halos will provide you with natural energy and half a day’s worth of vitamin C, she says. 

Gaea Packaged Olives

For a salty option, Keri Glassman, R.D., recommends packing olives. You can enjoy them on their own or include them in what she refers to as “mini meals” which can consist of olives and pairings like a small salad, a packet of tuna, “or a KIND bar that only has 4-5 grams of sugar per serving.” Just one thing olive-lovers, skip olive bar varieties which “are actually sitting in canola oil” and go for those stored in water and packaged in a glass jar or to-go container for a healthier option (like these Gaea olives she loves).  

Chopped Apples With Cinnamon and Almond Butter

Glassman takes her apples to the next level by chopping them up and topping them with cinnamon and almond butter. Not only is this a delicious way to fit some fruit into your trip, but it's also a simpler way to pack.

Pete & Gerry's Hard Boiled Eggs

“These are an easy addition because they are pre-peeled and ready to eat and much more nutritious than most other airport options,” says Zanini. Convenience aside, these eggs “are high in protein, organic, free-range, and certified humane” so you can travel with a full belly and a clear conscience.

Soozy's Grain-Free Muffins

If your idea of a great airport snack is less giant Toblerone and more muffins and croissants, Cadillac suggests Soozy’s Muffins. “Grain-free, gluten-free, certified paleo, these muffins are a much healthier choice than the muffins at the airport,” she says.

Frozen Grapes

Grapes not enticing for you on their own? Freeze them before your flight for a sweet and satisfying crunchy snack! Glassman recommends doing this and then popping them in a reusable on-the-go bag to keep them frozen for a few hours. “They will start to defrost, but will still be super cold for snacking,” she says.

Justin's Squeeze Pack

These packets of nut butter may not fill you up on their own but they're a great addition to crackers, fruits, and other snacks you may already have on hand. 

KIND Snack Bars

Last-minute packers, this one’s for you. The easiest thing you can do is reach for a granola bar. Glassman recommends KIND’s Dark Chocolate Nuts & Sea Salt bar. It’s her favorite “because they are made with real, wholesome ingredients like nuts, whole grains and fruit, plus the bar has only 5 grams of sugar,” she explains. 

Wholly Guacamole Classic Guacamole Minis

Avocado is a nutrient-dense food packed with healthy fats and antioxidants, says Glassman. She makes her own avocado mash at home using salt, pepper, lemon or lime, and garlic powder but if you’re not a fan of DIY, just toss some of Wholly Guacamole’s single-serve guacamole packs in your bag. “At 2 ounces each, they're totally TSA friendly. Plus, they pair so well with other nutritious snacks like crunchy veggies and whole grain crackers, so I feel encouraged to eat lots of healthy items while in-flight,” says Blechman.

Dang Unsweetened Toasted Coconut Chips

Even if you’re not jetting off to some tropical island, these coconut chips will make you feel like you’re in snack paradise. Not only are they super tasty but as Cadillac explains, “medium chain triglycerides from the coconut are great for brain function and sustained energy levels.” In other words, they’ll fill you up and help you ace that crossword puzzle you’re saving for the flight.  

Nature's Path Qi'a Superfood Organic Hot Oatmeal

We never thought to make oatmeal on a flight but it’s honestly a no-brainer. As Cadillac points out all you need to do is bring a packet with you, ask for a cup and hot water, and voila! A tasty, filling, and hot snack rich in fiber and “brain boosting omega threes” suddenly materializes.

Gimme GimMe Organic Roasted Seaweed Snacks

Cadillac packs seaweed snack on her trips because they’re “a low calorie treat that satisfies that salty crunchy craving.” But not only are they low-cal, they also pack a ton of vitamins and minerals such as as calcium, iron, magnesium, iodine zinc, and vitamins C and A! Potato chips who?

Dates With Almond Butter

“While it still satisfies that sweet tooth in the same way a candy will, dates are a real food that will provide you with vitamins and minerals compared to empty calories that you’ll get from candy,” says Glassman. Additionally, “the protein and fat from the almond butter will help satiate you” so you don’t feel the need to snack during your entire trip.

Light & Fit Two Good Mixed Berry Greek Yogurt

For a light snack that's still filling enough to hold you over until the concessions cart comes around, Blechman suggests Greek yogurt. "Right now I'm loving Two Good. The little cup has 2g of total sugar, 3g of carbs, 12g of protein and 80 calories." So, you'll save plenty of room for a fun meal when you land.

Wonderful Pistachios Wonderful Roasted & Salted Pistachios

“Pistachios are a good source of plant-based protein and nearly 90% of the fats found in them are the better for you mono and polyunsaturated type,” says Zanini. 

Horizon Organic Mozzarella String Cheese Sticks

“I am always looking for items that are individually wrapped because they’re so much easier to grab from the kitchen on my way out,” says Blechman. Her current go-to is Horizon organic string cheese for a good source of protein that easily fits in a personal bag or carry-on.

Sabra Classic Hummus Snack Dips

For a savory snack that’s indulgent without being unhealthy, Joy Bauer, MS, RDN, and health and nutrition expert for NBC’s TODAY show, recommends hummus cups, because they’re the perfect thing to accompany some fresh veggies like baby carrots, celery sticks, or bell pepper slices, she says. Or, if you're a carb-lover (who isn't?) enjoy the pita chips that come with most cups.

Finn Crisp Thin Rye Crispbread Original

If you're looking for yet another option to dip into your hummus or guac (another healthy go-to), Blechman recommends whole-grain crackers to stay on the more nutritious side. Her favorites (with or without hummus) are Finn Crisps.

Nourish Snacks Chewy Granola Bites

To satisfy your cravings for those Delta biscotti, Bauer suggests her very own Nourish Granola Bites in flavors like chocolate peanut butter, blueberry apple, and chocolate banana. The yummy snacks come in 1o oz single serve pouches as well as resealable 4 oz bags and are made with good-for-you ingredients like whole grain oats and chia, so they're filling, Bauer says.

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The 21 Best Plane Snacks to Pack for Long Flights

The only list of the best airplane snacks you need for a better flight: healthy snacks, vegan ones, or what kids and babies can eat on the plane.

Thomas Busson

Plane snacks - one of the essential components for an enjoyable and satisfying long flight, yet so often overlooked.

You race through airport security and either forget your plane snacks entirely or grab an overpriced and underwhelming packet of M&M’s.

That’s not going to keep you going for your 3 hour flight, is it? And with all the nervous energy that air travel brings, sugar isn’t going to improve the situation.

Then, you’re faced with the horror show that is snacks on a plane and in-flight meals. Both you and the flight attendant know that they’re a lot scarier than the 2006 film starring Samuel L Jackson.

So, perhaps it's a good idea to plan ahead, DIY or bring packable airplane food. It’s healthier, cheaper and cuts out the stress of last minute snack panic.

Keep reading to discover travel tips on the best airplane snacks there are! It’ll transform the way you travel.

But first, did you know that you can get more than a snack when your flight is delayed , cancelled, or overbooked?

With ClaimCompass, get compensated when your flight is disrupted

Can You Bring Snacks on a Plane?

Considering all of the other terrible options, you will be asking yourself, ‘Can I bring snacks on a plane?’ Well, thankfully, yes.

You can bring plane snacks on board in your carry-on luggage, however they must comply with airport guidelines.

Check out our guide on how to pack your carry-on luggage to make sure you don’t miss anything!

In the UK, you can pack all sorts of delicious cakes, pies, sandwiches, fresh fruit and vegetables (if you’re that way inclined).

But, unfortunately you’ve got to leave Grandma Mary’s pea and ham soup behind. This is  because foods with a high liquid content, like soups, stews and foods in sauces like pasta, won’t make it through security.

While you can bring your own snacks, foods like crisps, cakes and crackers must be wrapped up or in a container.

Additionally, although a whole piece of fruit is okay unwrapped, once you take a bite of your juicy, green apple, it’s got to be wrapped up.

These containers should also not exceed 100ml. And, don’t forget that the homemade blueberry jam you’ve made for your friend in Maine, also falls under these guidelines.

Similarly, in the US, food taken on board in hand luggage must comply with TSA guidelines.

This means solid foods like crisps, sandwiches, and even pasta can come on board. However liquids must comply with the 3-1-1 rule.

The 3-1-1 rule outlines that each liquid (strawberry yogurt, peanut butter, hummus) must be in a 3 .4 ounce container (or less), contained in 1 clear plastic bag, and you may have only 1 bag per passenger.

Which Snacks Shouldn’t You Bring on a Plane?

While not officially outlined in TSA or other airport guidelines, there are some snacks that you should steer well away from.

Anything that has a strong or unpleasant smell can be saved for a time when you’re at least 40-50 meters away from company and not in a confined space.

Messy, sticky and crunchy snacks or foods likely to spill should probably be left at home too. Doing this will help you avoid a bad atmosphere and uncomfortable, angry eye contact on the long flight.

Some of these foods include:

• Fishy foods - your tuna sandwich may seem like a good idea now, but give it a few hours, your breath will stink and so will the cabin
• Eggs - flying can be nauseating enough without someone bringing eggs into the equation. Scrambled, boiled or fried - its a no-no
• Burritos and fajitas - these yummy wraps can be hard to eat without spilling filling everywhere, and a rumbling stomach can also produce unpleasant smells…
• Peanuts - while they may not cause you any issues, other passengers could be highly allergic, so leave them at home to avoid a medical emergency
• Yogurt - yogurt in a plastic container can be pretty lethal and will explode at high altitudes. Leave the redecorating to the professionals

Best Airplane Snacks

The best food to pack for long flights is tasty, healthy and easy to transport. You should also make sure that you bring travel snacks that will keep fresh when left at room temperature.

Healthy plane snacks

Healthy snacks don’t have to be boring, and there are a ton out there that are both yummy and easy to prepare.

Dried fruit

When people think of dried fruit, it’s often limited to raisins or bananas, but there’s a whole world of dried fruit out there. Dried pineapple, mango, peaches and pear are just some of the mouth-watering options available.

Quinoa or chickpea salad

A quinoa or chickpea salad is a satisfying and scrumptious snack to bring aboard. Not only will it curb your appetite for the long flight, but these plane snacks are also considered superfood. So, delicious and nutritious.

Protein bars

If you’re on your way to a conference and need to do some last minute prep, or you’re a student who needs to finish off an essay, protein bars are great sustenance. This chewy flight snack will keep your tummy happy and keep you focused for the long plane ride.

Crunchy cheese bites

For the cheese fans out there, why not pack some crunchy cheese bites? From Gouda to Pepper jack, they’re high in protein and an excellent source of calcium. These crunchy cheese bites are also the perfect accompaniment for a long flight, needing no refrigeration.

Gluten-free banana and chocolate-chip muffins

These moreish muffins are scrummy, low-fat, low-sugar and gluten-free. This means that they’re good for your cholesterol and guilt-free!

Popcorn is the perfect food for snacking. It’s light, easy to pack and once you start, it’s hard to stop! Don’t think that popcorn is just limited to the cinema either, take it to the skies.

In recent years, companies have brought out a range of flavours from aged white cheddar and sea salt to cookies and cream!

Organic jerky

Stuck for snack ideas? Try jerky!

It comes in all shapes, sizes and flavours. From chicken to buffalo, teriyaki to habañero there’s something for everyone, even non-meat eaters, with jerky made from soy curls and black beans!

Vegan snacks to take on a plane

With growing awareness of climate change, and the poor treatment of farmed animals, veganism is becoming more and more popular.

And, why shouldn’t it? These days there are so many fantastic vegan options to choose from, meaning you can eat well while doing your bit to save the planet!

Baked kale chips

These delectable little morsels are a delightful crispy alternative to potato chips. They come in a wide range of flavours, from tomato to vegan nacho cheese.

They’re also lower in fat than potato chips and are easy to make yourself! Just don’t crunch too loud!

Tofu Caesar wrap

A vegan Caesar wrap is just as good as it’s meaty counterpart and a great snack for healthy travel! Using vegan mayonnaise and a touch of Dijon mustard is the key to giving this tasty treat a kick.

Vegan dark chocolate brownies

You’re allowed to treat yourself from time to time, and vegan dark chocolate brownies are a fantastic treat to take on your travels.

Fudgey goodness with a gooey centre, they’ll make your flight just that little bit more luxurious.

Marinated lentils

Packed with protein, marinated lentils will keep you going on your long flight. Whether you throw in some coriander and fennel seeds, or garlic and chilli, you can be sure each mouthful will explode with flavour.

Vegan spiced chai bread

More of a cake than a bread, vegan spiced chai bread is the perfect accompaniment for your journey. Add a little almond butter, or peanut butter to take it to the next level.

Vegan tuna sandwich

While you probably shouldn’t bring your stinky tuna sandwich on board, a vegan tuna sandwich is just the ticket!

Replace the fish with tofu, add a little vegan mayo, your preferred seasoning and some pickles to make this top-notch long flight snack. Just have a mint afterwards.

Whole grain pita / veggies and hummus

As long as you make sure you comply with TSA guidelines, hummus (from the grocery store or homemade) with dippers is an excellent snack to have in your snack bag.

Make sure you eat this snack first though, as it’s only good for 2 hours at room temperature.

Plane snacks for babies and kids

Travelling on long flights accompanied by children is by no means anyone’s idea of heaven.

And kids, we get it. It’s boring, the airplane’s hot and stuffy, and you have way too much energy to sit in one seat for more than 30 minutes.

However, there are some great plane snacks that can make long flights, dare I say it... fun!

Check out other ways to make long flights fun for kids here !

Kids trail mix

Trail mix is easily transportable and filled with an array of nuts, fruit, pretzels and sweet treats. If you’re making it yourself, you can even include your kid’s favourites, perhaps marshmallows and cashews or maybe cheerios and sultanas!

Fresh fruit

This may not be your child’s favourite, but there are lots of ways you can make fruit fun and entertain them on the long journey.

You could make apple slices into fun shapes, or hide kiwi slices in little sandwich cakes topped with almond butter!

Granola bars

Granola bars are a good way of ensuring that your child won’t go hungry on a long flight.

Packed with yummy nutritional goodness like oats, almonds, sunflower seeds, these snacks will keep your child quiet...for a while.

Cereal or puffs

Cereal or puffs are great for babies and toddlers. Kid’s can pick them up easily and even have a little fun with them.

And remember, presentation is also important. Why not put the cereal in a bag and tie a colorful ribbon around it? Or, put colorful stickers on the packaging and personalize it by writing their name in bright colors!

Banana cookies

Kids love sweet things, however most of the time, the things they like will see them sent to the dentist with a filling! These banana cookies allow you to treat your child, while being in control of their sugar intake.

Use coconut oil, vanilla essence and a few chocolate chips for that sweet hit rather than packing them with sugar.

Organic animal crackers

Just as puffs and sliced fruit can be a surprisingly entertaining snack for kids, animal crackers can also bring a lot of fun to the flight.

Full of vitamins, and flavored with fruit juice, these little treats will keep a smile on their faces.

Honey and chai oatmeal balls

These snacks are a fantastic source of protein and fibre and taste just like cookie dough, without all the bad additives and artificial flavors.

Sweetened with honey, almond butter and dried fruit, they’re a great healthy alternative and will keep your kid’s tummy from rumbling.

Final words before the flight

Hopefully this blog has simmered your long-flight snack nerves! Plane snacks don’t have to be excruciatingly expensive and unsatisfying. They can be full of flavor, easy to prepare, and for the little ones, a source of entertainment.

Bringing snacks from home will ultimately save you time, money and disappointment!

And, if you’re one of the unlucky passengers whose flight is disrupted each year, those snacks will help you from pulling your hair out in frustration. They’ll also save you from spending a fortune while you wait for your plane to arrive.

Something to also bear in mind when preparing your snacks is how you will transport them. Opt for planet friendly packaging! This includes biodegradable ziploc bags, reusable lunch boxes , biopaper and beeswax wraps instead of cellophane or foil.

Head over to our guide and find out how to navigate flight delay compensation if you do find yourself stuck in the airport for hours!

Had a delayed, cancelled, or overbooked flight? You're going to need those snacks, but more importantly, you could get up to 600€ in compensation.

These are the Best Airplane Snacks to Pack for Long Flights

Packing , Packing Tips

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Airplane food (or no food at all) can take a flight from bad to worse. Whether you’re a picky eater, follow a strict diet, or hate the idea of going hungry, follow our readers’ recommendations for good airplane snacks so you know exactly what to pack!

Note: please read product labels for all airplane snacks in advance to ensure you are not allergic to the ingredients.

Airplane Food Ideas

Table of contents.

Travel Fashion Girl help! A reader asks:

I’m in search of packable foods that don’t require refrigeration and that I can take from the U.S. into Canada in a carry-on. I won’t have a fridge or microwave in my room and I’m not sure if I’ll have hot water. A tight schedule of events for the conference I’m attending prevents me from having much time to seek out food from grocery stores in-country and a tight budget has motivated me to get creative with meals and snacks.

Many readers ask us, “can you bring snacks on an airplane?” The answer is yes, but not all food makes for the best travel snacks. Our readers share their recommendations for what snacks to bring on a plane.

Veggicopia Dips Variety Pack

Hummus and Crackers

Hummus and crackers is one of the best food to pack for long flights. While hummus is usually refrigerated, there are alternatives, including shelf-stable versions and hummus powder.

One reader says, “I bring single serving-size shelf-stable hummus and pack that with crackers.” Another adds, “I pack hummus powder and dried bean dip. Just add hot water from your hotel coffee maker or ask a flight attendant!”

GoPicnic Ready-to-Eat Meals Tasty Favorites Variety Pack

GoPicnic Boxes

A number of readers rave about  GoPicnic boxes  . These small, individual-sized snack boxes are delicious, nutritionally balanced, all-natural ready-to-eat meals that come in handy picnic boxes. No refrigeration, preparation, or heating required! If you’re looking for healthy snacks for long flights, these fit the bill.

One reader says, “My favorite travel snack is GoPicnic boxes,” while a second says, “I second GoPicnic boxes! They’re fantastic.” A third says, “I love these for the plane! They come in many different varieties and each are unique and delicious. They are packaged in such a way that the crackers or chips will not be crushed, and the meats do not need to be refrigerated. The box opens in so that you can lay it right on the tray and see everything inside. I take these on every trip.”

You’ll want to look your best when you travel! Read my travel tips to Pack Light Stylishly !

Nut Harvest Nut & Fruit Mix

Dried Fruit and Nuts

Like peanut butter and jelly, fruit and nuts go hand in hand. Several readers recommended mixed nuts, trail mix, and dried fruit strips. All of them are available in individual sized packets, making them easy to stuff into your carry-on.

You can also make your own trail mix for DIY airplane snacks. Combine nuts, dried fruit, and chocolate nibs or something sweet for the perfect combination of salty and sweet.

Nuts and Spices Variety Pack

Granola Bars

Like dried fruits and nuts, granola bars are a great snack for giving you a boost of energy. One reader says, “I usually just throw in some Kind bars in my bag,” while another reader recommended Nature Valley cereal bars.

Keep a few different granola bars in your bag so you can grab and enjoy them at any time. Look for those that have several grams of protein to keep you feeling full longer. Along with Nature Valley and Kind, we also love Luna and Clif bars.

World Gourmet Quinoa Ready To Eat Meal

World Gourmet Quinoa Meal Pots

Like the GoPicnic packs, these meals from World Gourmet are ready to eat anywhere and at anytime. While you can heat them up, you can also eat them as-is.

One reader says, “These are so great for travel! Yummy, healthy, and you don’t have to heat them up. Every flavor I have tried is delicious. It’s nice to have a real meal instead of a snack.”

Maple Almond Butter Squeeze Packs

Peanut Butter and Almond Butter Packets

While a peanut butter and jelly sandwich may be tricky to pack and keep fresh, packets of peanut or almond butter are easy to take on long flights. One reader says, “I like to bring crackers and small peanut butter or almond butter packs.”

Justin’s is an organic brand that offers individual-sized packets of peanut butter and several types of almond butter, including a delicious maple almond butter.

Quaker Real Medleys Oatmeal

Instant Oatmeal Bowls

Several readers recommend instant oatmeal as they’re easy to pack and make for a great meal when you want to eat more than a granola bar or snack. One reader says, “I like to bring instant oatmeal for a quick breakfast and as healthy snacks for airplane travels.”

While you do need hot water, you can ask a flight attendant for hot water if you’re on a plane, or use the coffee maker in a hotel room.

Rubbermaid Easy Find Lids Food Storage Container

How to Pack Airplane Snacks

Our readers also shared their tips for packing snacks for flights, recommending  Tupperware and Ziploc bags. Freezer-size Ziploc bags are great for combining all of your snacks. Add your Tupperware or Ziploc bags to a packing cube in your personal item so that you can have easy access to your snacks when you get hungry.

With Tupperware, you can take it with you in your day pack for days out if you want to save money and avoid eating out. They’re also great for separating airplane snacks for toddlers.

A spork can also come in handy, or you can always carry around a disposable plastic spoon I you opt against these travel products. This is a must have essential in my pack but it may not be in yours!

What are your  favorite airplane snacks ? Share in the comments below!

For more airplane essentials, please read:

• What to Wear On A Plane
• What To Do on a Long Flight
• How to Alleviate Back Pain During Flights
• How to Survive Long Flights Over 20+ Hours

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Hope you liked these ideas for snacks for long flights. Please share with your friends on Facebook, Twitter, and Pinterest. Thanks for reading!

If you take a Justin’s packet on any flight TSA will bomb swipe search each packet do to it having a foil lining which will set off the alarms. Take it from me who has had each packet of my Justin’s Peanut Butter searched

Hi Pilar, thank you for sharing this with us! ?

My favorite snack I pack in Tupperware is Keema Matta and paratha . I also like a good sardine in easy open cans.

Hi Sunjar, thank you for sharing! Happy travels!

Instead of premixed peanut butter, I pack peanut butter powder.

Can you take these on a plane in your carry on?

Hi Kay, thank you for your comment! Yes you should be able to take these on a flight with you but it is always best to check with your airline directly first! 🙂

I have to say, I love tuna, but if someone opened up a can or pouch of tuna on the plane…ugh! The whole plane would smell like tuna! Maybe best to make and eat your tuna salad in the terminal 🙂

Hi Carrie, thank you for sharing!! 🙂

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13 Best Snacks on Plane and Food to Pack for Long Flights

Wondering what are the best snacks on plane to bring with you? In this post, we listed down all the best food to pack for a long flight!

When you are about to embark on a long-haul flight, there are plenty of things you need to prepare. The long flight will be tedious and exhausting as it can challenge you physically and mentally. Preparing to ensure it won’t ruin your holiday is important.

Packing tasty and healthy snacks on the plane is essential to survive the flight . If you are unsure about the best food for long flights, you have come to the right place. In this guide, you will learn the essential snacks and food items you need to carry with you (along with ones to avoid).

You will also learn the importance of picking the right snacks, especially on a long flight. And if you are on a budget, packing your snacks will also save you a ton of money since airplane food is notorious for being quite expensive.

Table of Contents

Snacks on Plane: Food to Pack for Long Flights

How to pack food for the plane.

Long flights may give you enough time to catch up on your favorite TV shows, watch movies, play games on your phone or tablet, or read books . But eventually, you will need to eat and drink. If you’re planning a long-haul flight , make sure you include your meals and snacks. Here is a quick list of the best food for long flights:

Reusable water bottles

Moving and brisk walking through airports, security checks, and standing in line for buses, trains, and more are daunting tasks. These things can make you sweat and lose important electrolytes in your body. Dehydration is a common problem on long-haul flights.

Make sure you can always ask the flight attendant for a cup of water. Those tiny plastic cups won’t be enough throughout the flight. You can save yourself the hassle of dehydration and bring a collapsible water bottle .

You can fill the bottle after the security check or ask the flight crew to fill it. It is also just a small fracture of space in your carry-on bag. Some can be folded to a quarter of an inch and expand up to 20 oz. Or more. It saves you from the ridiculously expensive bottled water sold in airports.

Reusable containers and cutlery

Plastic single-use containers and cutlery are everywhere. You will be surprised how much of this plastic comes from airlines. For the most, they’re super convenient and way more reliable than their single-use counterparts.

You can help save the earth by not using single-use travel containers and cutlery from drugstores. Thus, it is best to have reusable containers and cutlery with you when you travel.

Here are the snacks you can bring with you on a long-haul flight

Here’s a quick list of healthy travel snacks.

The trail mix is a good choice if you want something to munch on while watching your favorite TV show on your phone or tablet. They’re light, nutritious, and even filling. Nuts are great sources of antioxidants, protein, and energy. It’s quite a popular all-around snack on the plane.

You can make your trail mix at home by mixing nuts like almonds, pecans, cashews, peanuts, dried fruits, seeds, popcorn, etc., in a zip-lock bag. Add some M&Ms or chocolate bits to make your mix more exciting.

Natural pitted olives, to be specific, are one of the less popular snacks for international flights. However, they’re a super healthy and guilt-free snack. You are free to add this to your list of healthy travel snacks.

Although it is highly discouraged to drink alcohol on a long haul flight to avoid dehydration. Those who wish to sip a glass of wine for a good night’s sleep can have a pack of delicious pitted olives to pair with their wine.

You can find these in almost any supermarket and food store. They also come in different flavors and seasonings, such as buffalo, chicken, lamb, bacon, etc. Again, you must be considerate of your fellow passengers, so choose beef jerky that doesn’t come with strong seasoning.

Homemade sandwiches

This premade sandwich is one of the more popular choices for airplane snacks. Homemade sandwiches and wraps are easy to make, carry, and eat on a plane. You need a secure container to prevent leaks. Also, remember to pack utensils, just in case.

Hummus and crackers

It is one of the most delicious foods to pack for long flights. Though hummus usually needs to be refrigerated, there are many different alternatives. There is hummus powder that comes in shelf-stable versions.

A single-serving shelf-stable hummus with some crackers can go a long way. Also, for powdered hummus, ask the flight attendant for hot water.

Granola bars

You can bring both homemade and commercially packaged granola bars on the plane. It’s rich in fiber, protein, iron, and micronutrients such as iron, magnesium, zinc, and vitamin E. If you choose to make your granola bar, you are guaranteed its nutritious impact on your body.

Make sure you wrap it securely in a resealable bag or container with a secure lid. The nutrients depend on the ingredients in the granola bar. So if you want a healthy granola bar, ensure it includes oats, puffed rice, dried fruits, and seeds.

Protein bars

This is another great packable airplane food that provides much-needed protein while on a long-haul flight. Protein bars can pack as much as 15g of protein per serving.

Again, be mindful of other passengers on the plane and avoid protein bars with nuts or peanut butter-flavored, in case someone has an allergy.

Firm cheeses and crackers

When ordered in-flight, the classic combination of cheese and crackers can come with a hefty price tag. Fortunately, you don’t have to shell money for a great-tasting treat. You can get great cheese from Trader Joe’s Spanish Cheese Tapas sampler.

This includes three different types of cheeses sliced thinly for an easy and convenient snack. You can pair that with a suitable cracker packed inside a zip-top bag.

Dried fruits

You can purchase several different dried fruits and mix them at home. Pack it in a resealable bag or a container with a lid, and you have a healthy and filling snack on the plane.

Instant cup noodles

Though this is usually readily available as an in-flight snack, you can always bring your favorite instant cup noodles in your carry-on bag. They’re usually not particularly healthy, but they are super convenient.

Furthermore, it remains the best choice if you’re looking for a hot soup to sip. Simply ask the cabin crew for hot water when they roam around with their beverage cart.

If you enjoy ramen, you can check out this monthly Japanese ramen subscription package – Umai Crate from Japan Crate!

These are common in-flight freebies. But that doesn’t mean you can’t bring your favorite brand. Pretzels are had low-fat content and are high in iron, folate, potassium, and zinc. They’re crunchy and super convenient to carry.

The best thing about this snack is you don’t need to worry about your stomach when you have too much of it. Keep pretzels in a sealed container to avoid getting smashed inside your bag. You can have your pretzel as it is or try to pair them with fruits like apples and pears.

Packing this can add fiber to your snack. Hummus and low-fat cheese are also good options. Nothing cures a long and boring flight more than a pack of sweet treats. Cookie crisps and butter cookies are perfect with coffee or tea.

Fresh fruits

The classic combo of apple and peanut butter makes an ideal snack for anyone looking for a fresh and healthy bite. You can keep your apple slices in a zip-top bag or bring a whole apple. Banana is also a convenient plane snack.

Frequently Asked Questions

Why bring your snacks on plane.

Bringing your food to the airport or snacks on the plane may sound silly, but you will be surprised how common this practice is among corporate and frequent travelers. It’s a great way to avoid overpriced meals sold in airports and planes, stay on track with your diet, and eat healthy food.

What are the prohibited items to bring in the plane?

First off, you need to know what kind of snacks you can take on a plane. This means you need to know the TSA-approved snacks. The TSA allows passengers to bring almost any food items, as long as they’re not liquid and don’t go more than 3.4 oz. (100ml). Make sure your food doesn’t exceed that amount.

So if you’re bringing salad dressing, maple syrup, creamy dips, salsa, etc., secure them inside a sealed container. Baby food, bread, cereal, cookies, cooked meats, chocolates, dried fruits, granola bars, protein bars, grain salads, pizza, and sandwiches, are allowed for carry-ons. However, there are also considerable exceptions.

Baby formula and breast milk are examples of this, which require special instructions. They’re allowed in reasonable quantities. Also, be sure to be considerate of other passengers. Don’t pack food with a strong odor, such as durian, jackfruit, strong-smelling cheese, fermented foods such as kimchi, etc.

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Evan Kristine a.k.a Pretty Wild World is a professional travel blogger with over 10 years of experience in content creation. Originally from the Philippines, she's been living in Finland for 15+ years working as a chef and entrepreneur in Tampere, Finland.

She's an expert in Finland travel and explores the country often sharing her insights and tips in this blog and social medias. She also splits her free time either going for weekend getaways in Europe or galavanting to different European destinations on her holidays. All her useful Europe travel guides are also in this blog!

Evan Kristine is also the food blogger behind at The Kitchen Abroad and on her free time, she enjoys decorating her 75m2 apartment and shares her experience over at Solía Avenue .

A true master of her own life and despite her busy schedule juggling life as a chef, blogger, and entrepreneur, she still finds time to read 50+ books a year and indulge in several hobbies like hiking, working out, yoga, and painting.

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33 Easy Travel Snacks for your Airplane Carry-On Bag

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When I travel, the foodie in me always has to bring snacks for the trip. I always plan for easy travel snacks for a few reasons. For starters I’m not always sure what terminal I’ll be in at the airport so the food choices might get dicey once I get past security. Next, depending on the airline I’m flying there might not be great options once I board the plane (we’ve all been there). Lastly, I like to be prepared when I’m traveling even when I arrive at my final destination to have quick portable fuel sources on hand for when *hangry* hits in the form of easy travel snacks.

In this blog post I’ve compiled all of my favorite easy travel snacks into one ultimate packing list for your carry-on bag and I’ll walk you through my process for what to consider when selecting the best snacks to bring on a plane.

How to Pack Easy Travel Snacks for your Carry-On Bag

Depending on the length of my trip I usually bring a variety of snacks intended to carry-on a plane. I consider these easy to pack snacks, snacks that travel well, and also snacks that fall into the healthy(ish) convenience food category following these guidelines: 

• Food I can’t find at my final travel destination

Drink Mixers

• Airport Snacks (snacks to bring on a plane and at the airport terminal)
• Emergency snacks (for when I’m super hungry)
• Perishables
• Non-Perishables
• Sweet Treats/Comfort Items

These categories might look a little different for you but it helps to determine what you might need at least a week before your trip so that you have time to shop around. This will also help to keep your trip planning a little less stressful so that you can spend your time concentrating on the last minute things you need to do before you go out of town.

To verify what easy travel snacks you can and cannot carry on flights check out TSA’s security guidelines and the rules of each country for International flights. Keep in mind that TSA considers foods like yogurts and cooked oatmeal as “gels” and they will be confiscated at security (I learned this the hard way). For any other liquids review the guidelines but generally speaking most liquids and gels are allowed if they are less than 3.4oz/100 ml.

How to Transport your Easy Travel Snacks

My last consideration for packing easy travel snacks are the containers the food will travel in. For the most part I lean towards things that are easy to dispose of like foil, wax paper, plastic baggies, and repurposed takeout containers. However, in consideration of the environment I often try to lean to more sustainable options if I can, such as: silicon bags, collapsible cups, collapsible bowls, insulated containers, and beeswax paper. 

The con to these items is you will have to carry them in your luggage throughout your trip. But the pro of these items is being environmentally responsible, having a vessel you can reuse throughout your trip for something else, and some of these containers can keep your snacks from getting crushed, hot, or cold (triple bonus). 

I like Stasher Bags and Zip Top Bags for a reusable bag option. Both of these brands are super durable, always hold up really well for traveling, and are great to repurpose for other easy travel snacks on a trip. 

Silicone Bags

Stasher Bags

These are great reusable bags for packing your travel snacks on the go.

Zip Top Bags

We love these bags for items that can’t lay flat! The structure of the bag makes it easy to carry your snacks and keep them from being crushed in your carry-on luggage.

Collapsible bowls have also been one of my favorites for eating things like oatmeal on the go and pre-made meals I might travel with (in an effort to clean out my fridge before I head out of town). I also like these collapsible cups from Stojo to make drinks portable and they don’t take up much room. If you have space for something bigger I like using the Snack Swell thermos containers for some travel foods on my trips since its a small insulated container to keep food hot or cold.

Bowls and Cups

Stojo Collapsible Bowl

We are loving the STOJO Collapsible Bowl. This holds 36oz and is a reusable silicone bowl for hot and cold food which makes it perfect for travel, meal prep, to-go Lunch, camping, and hiking. This is also microwave & dishwasher safe.

S’well S’nack Food Container

We love the S’well S’nack Stainless Steel Food Container. It’s 24 ounces and great for holding food you are traveling with that you want to keep hot or cold. This will keep your food for 8 Hours Hot for 6 Hours Cold.

This is a smaller version of the bigger S’nack by S’well Food Container. Its 10oz and has Double-Layered Insulated walls to keep food and drinks cold for 10 hours and hot for 4 hours!

Stojo Collapsible Travel Cup

This collapsible travel cup comes with a straw and holds 16oz of liquid. Its reusable and pocket size for hot and cold drinks making it perfect for travel, camping, and hiking. Like the other Stojo products its microwave and dishwasher safe.

If you are traveling with any items that must stay at a colder temperature these PackIt Freezable pouches are a great option to transport your food. The PackIt Freezable pouch has groundbreaking cooling technology that includes freezable gel that is permanently built into the bag so that you don’t need to deal with separate ice packs.

To start collapse the bag flat and freeze in the freezer overnight until you are ready to use it. You can add any of the easy travel snacks that are perishable items in this post to store in this bag. You can also keep this item throughout your trip for other easy to pack snacks.

PackIt Freezable Pouch

This is our favorite travel product for traveling with items that are perishable and need to remain cold like yogurt and cheese. Simply pop the pouch in the freezer the night before your trip and it will keep your perishable snacks at the correct temperature for a few hours. This collapsible and folds up and comes in many colors!

My last favorite sustainable travel item is reusable wax paper. I like using the Bee’s Wrap brand. It takes a bit to get used to if you normally use regular wax paper. If you have a few baked goods, sandwiches etc. to carry while traveling it comes in handy to reuse a few times and store it completely flat in your carry on bag.

Bee’s Wrap

This Bee’s Wrap is an assorted 3 Pack great sustainable option. It’s plastic and silicone free reusable beeswax in 3 sizes great for traveling with sandwhiches.

Freezable Pouch

Freezable pouch

Order of Operations For Your Easy Travel Snacks

If you are planning to take some snacks to the airport for future travel plans my suggested cheat sheet of how to go about eating your easy travel snacks includes a simple order of consumption:

• Eat your perishable items first (for obvious reasons)
• Pack napkins and/or wet wipes (these are not always available as you are on the go)
• If you are bringing whole fruit wash these items before you get to the airport and use your napkin or paper towel as the vessel to carry the item (it also doubles as a napkin as you eat your fruit)
• Pack some travel utensils (for any snacks that require some deep diving or for complete meals)

Travel utensil set

Portable utensil set

Bamboo utensil set

My favorite snacks to bring on a plane.

Below is an easy travel snack list I’ve compiled of my favorite airport (and TSA) friendly snacks. I’ve grouped the items into perishable vs. non-perishable categories since I often will travel with a few perishable items that I strategize to eat first and then work my way through the rest of my snack stash either on the trip or eat other items during a longer flight to tide me over until I reach my destination. 

Perishable Easy Travel Snacks

For perishable easy travel snacks I always tend to pack food that can last a while at room temperature. Regardless of the length of your flight you’ll want items that won’t go bad in case it takes a while to get through security or to the airport (we’ve all been there!). Or even worse if your flight is delayed (done that!). On my list I usually include:

Cured Meats and Deli Meats

This includes salami, pastrami, pepperoni, ham, and turkey. These are great options because they can travel well at room temperature for short periods of time.

I think everyone loves cheese (even us lactose intolerant folks) and it travels well for short periods of time at room temperature. Some of my favorite cheese options are the Babybel Gouda Semisoft Cheeses. I like these because they have their own carrying case with the wax they are packaged in which qualifies the product as easy travel snack in my book.

My next favorite is Trader Joe’s Tapas cheese (it’s amazing! Grab it if you have a TJs near you). This includes several slices of three types of cheese including: Iberico, Cabra Al Vino (a.k.a. “ Drunken Goat “), and Manchengo. I really enjoy how the flavors in this set are so different and it feels very fancy while you are enjoying them.

Boiled Eggs

Boiled eggs are one of the best snacks for traveling. I typically boil eggs once a week so I’ll grab 2-4 for a flight or whatever is left over in my fridge for the week (this is also a good way to clean out your fridge before you head out of town). You can also purchase eggs that are already boiled from almost any local grocery store for an easy travel snack on an airplane.

Another fun option for hard boiled eggs is from a brand called Perfectly Peckish which sells hard boiled eggs in packs with a fun crunchy dip. Their selection includes:

• PECKISH Snackable Eggs & EVERYTHING Dip
• PECKISH Snackable Eggs & FRIED RICE Dip
• PECKISH Snackable Eggs & RANCHEROS Dip
• PECKISH Snackable Eggs & SALT & PEPITAS Dip
• PECKISH Snackable Eggs & RANCH Dip

Check out their store locator to find a store that sells these near you .

Crackers and/or Bread

I personally can’t have cheese and cured/deli meat without crackers or bread! These are easy to transport and can be stored at various temperatures which make them a great addition to your carry-on bag for an easy snack pairing (and crunch)!

I love fruit for an easy snack that travels well. The fruit that travels the best are apples, bananas, oranges, kiwi, and grapes. I like these fruits because they have their own “skin” which can serve as its own carrying case so that they don’t get squashed (thanks mother nature!).

For oranges you can even pre-slice these and add them to a travel container or baggie to eat right out of the peel (or peel them later). And for kiwi I like slicing these in half and using a spoon to scoop out the insides for easy eating. If you have never tried Golden Kiwi its a real treat (they taste like a cross between a mango and a strawberry)!

Putting It Together

Combining these items also creates a nice balance for traveling to ensure you have enough protein, fat, and carbohydrates for fuel while on the go. You can also pair the meats, cheese, and crackers or bread and make a makeshift sandwich in a pinch (great easy travel snack idea!). You can also grab some pre-made snack boxes for a perishable option to take through security.

Non-Perishable Travel Snacks

My favorite non-perishable easy travel snack list is a bit longer. I group these by foods I might eat on the plane or at my final destination as I get hungry or peckish.

I eat oatmeal almost daily when I’m home for breakfast so it’s an item I always travel with especially internationally since it’s not something that all countries will provide for breakfast. It’s also a really nice snack on a plane since you just need water to make it. You can use one of the collapsible bowls or cups I mentioned above as the vessel to make these in or any disposable cup at the airport. I typically use the McCann Irish Oatmeal brand because it’s very hearty as a travel snack or the Unsweetened Individual Oatmeal packets from Trader Joe’s .

Bringing nuts on a flight can be controversial so be sure to read your airline’s individual rules regarding what is allowed. I like going for the individually portioned nuts that are completely sealed in case I can’t eat them on a particular flight due to restrictions or nut allergies. If that’s the case I can always have them as a snack at my final destination.

My favorite nut options for an easy travel snack include: 

• Macadamia Nuts
• Trail Mix (for something different)

Crunchy Snacks

Personally I’m a big fan of crunchy snacks in general but definitely when I travel. I think it’s nice to have a variety of items on hand. For this category I pack:

I usually air pop popcorn and bring it in my reusable silicon bag for trips. Did you know that you can air pop popcorn in a brown paper bag in the microwave? I also like these individually wrapped White Cheddar Popcorn bags from Smartfood .

Peanut Butter Crackers

I also like bringing Peanut Butter Crackers as easy travel snacks for my final destination. These have saved me many times while traveling to have something to tide me over until my next meal.

There’s something nostalgic about Chex Mix that just makes it a travel staple! I use to have these all the time as a kid on trips. I usually will grab the individual baggies for my carry-on bag.

I also always grab Cheez-Its for a fun crunchy cheesy snack.

Moon Cheese

These are a newer to me product. I saw them once at Starbucks and then purchased them last year from Target and I’m a fan! These are little cheese balls that come in different flavors. If you like cheese and something with a crunch you’ll like these little cheese balls as a snack.

Anytime I think of pretzels I think of that Seinfeld episode “these pretzels are making me thirsty” but they still make for a great easy travel snack!

Veggie Straws

Veggie straws are the perfect easy travel snack to take on the go! They are both crunchy and salty which you is always needed on the road.

Marinated Vegetables

This might be an odder pick but eating vegetables on the go is hard so I love this option. POSHI Vegetable Snacks offers a marinated steamed portable snack option. If you like pickled vegetables you will like these! Plus you can add a little fiber to you day while in transit.

Snack Olives

If you’ve never had olives while on an airplane you are missing out! Something about eating olives at 42,000 feet cruising in the air is a totally different experience. I like buying these Olives to Go from the grocery store and Trader Joe’s also sells individually packed Olive packs which are so yummy. I was inspired to add Olives to my easy travel snack list after having the Mediterranean Travel Snack box on a United Flight which has a great mix of olives, bruschetta, hummus, and chocolate almonds as a great snack mix.

Dried Fruit

Dried fruit is a really fun easy travel snack! My favorite picks are dried apples and mangoes. They make such a sweet treat and they are also crunchy (or chewy).

When traveling with dips always choose brands that are shelf stable so that they can fall into the perishable category. If you go this route you should plan to consume the entire package in your trip since they will need to be refrigerated once opened.

Something Sweet

Honey stinger organic waffles.

Honey Stinger Organic Waffles are sweet yummy waffles that double as a healthy(ish) treat. These pack really easily in your carry-on or a day pack on your trip and make them one the best snacks for traveling.

Brownies & Cookies

Brownies and Cookies fall into a comfort item category for me. It’s nice to always have a sweet treat on hand but also something you are familiar with. I like the Nature’s Bakery brand Brownies and old faithful Nabisco Cookies like Oreos.

Fruit Snacks

Pink panda/snack owl.

I recently discovered a new brand called Pink Panda which offers high fiber fruit snacks. Why high fiber fruit snacks? Because fiber is such a hard micro nutrient to consume when you are traveling and I like that these snacks trade the sugar for fiber when it comes to carbohydrates in the snack. These come in two varieties: Astro Blasters and Treasure Chews. I’ve had both and think they taste yummy (you’d really never know there is no sugar in these)! And it’s only 90 calories for the entire bag.

If you are interested in trying out this new brand use our code “BREADANDBUTTERPANDA10” for 10% off if you order directly on their website . Pink Panda fruit snacks are also available on Amazon below.

Smart Sweets

I’ve been eating SmartSweets for years! They are similar to the Pink Panda brand but I’m not really sure which I like more. These are also high fiber fruit snacks and I really enjoy them for traveling. My favorites to date have been the Sour Blast Buddies and the Peach Rings.

Other Fruit Snacks

As you can tell I really love fruit snacks! My other favorites for travel and just as a general comfort item are Gushers and Fruit by the Foot. I also really like fruit leather and the “That’s It” brand is a great option for something healthy(ish) when it comes to fruit snacking.

Honey Stinger Energy Chews

Honey Stinger Energy Chews is an organic candy that’s great to chew and eat before, during, or after activity (especially when flying if your ears ring at high altitudes). It has multiple carbohydrate sources including glucose, fructose, maltose, sucrose.

I discovered this candy while on vacation in Hawaii. I think the best way to describe these are somewhere between candy and a gummy since they are chewy. I like Mango as my favorite flavor. Amazon offers a variety box if you want to check these out.

Protein Snacks

Protein is always hard for me to get in even when I’m not traveling so I always like to bring some protein snacks with me just in case. These are really great to cure hangry when you need some  stabilizing energy.

Pepperoni Sticks

These are new to me but I started eating Pepperoni sticks last year as a quick snack when I was out doing errands. That makes them perfect for an easy travel snack! The two brands I’ve liked so far are Vermont and Applegate Naturals. To me the flavors of these taste the most neutral for dried meat and come in a casing so it’s easy to eat and move on to the next thing.

Protein Bars

Protein Bars can sometimes leave an aftertaste in my opinion so there are not too many tasty ones that have a balanced calorie to protein ratio. My favorite pick so far as been Barebells Protein Bars which come in a variety of flavors and have 20 grams of protein per bar. I’ve been able to find these on Amazon and at Trader Joe’s so far. If you don’t typically like protein bars give these a try for something a bit different.

Protein Powders

I like to travel with protein powders that are individually wrapped since protein is often difficult to fit in when on the go. Most protein powder servings will have at least 18 grams of protein which is a great boost to hold you over until your next meal.

You can mix your protein powder in with some bottled water at the airport. As a great hack you can also find a bistro, Starbucks, or Dunkin Donuts in the airport and request a milk of your choice in a bigger cup to add your protein powder for an easy travel snack.

Collagen Peptides

I’m also a big fan of collagen peptides! Collagen is not a complete protein but it works well in a pinch to supplement other sources of protein for the day. It’s not completely tasteless but the flavor isn’t too strong. I prefer to dissolve these packets in water or hot coffee while traveling. They come in individual sticks which make them easy to transport. Collagen is also really great for nail and hair growth and has really helped my joints.

Granola and Fruit Bars

Something about granola bars are so nostalgic to me and I love to bring them as an easy travel snack. They travel really well on planes and are also great for in your day bag at your final destination.

I like the Nature Valley, Made Good, and Nature Bakery brands.

Peanut Butter

Again, a controversial pick for travel since usually peanuts are not allowed on all flights but I must have peanut butter with me as a basic comfort food while traveling! If I can’t have these on the plane I just eat them at my final destination. I like the JIF To Go Natural Peanut Butter cups that come individually packaged and will eat them as is, or with something I buy at the airport for some extra fat and protein. My second pick is the Justin’s Honey Peanut Butter brand which comes in a packet making it one of the best snacks for traveling.

Dehydration is real when you travel! I have two easy solutions to stay hydrated when you are on the go. These are not exactly an easy travel snack but they will come in handy while on the go.

I recently started using GoHydrate this spring as a way to stop my leg muscles from cramping and get my water levels up. GoHydrate is a water enhancer which makes it a great option if you are not particularly a fan of drinking water. I started thinking that this would also be excellent for travel due to the individual packets which make them great for on-the-go. GoHydrate provides almost instant hydration by delivering 5 electrolytes immediately to your body. Those electrolytes are: calcium, sodium, magnesium, phosphorous, and potassium.

This water enhancer also provides 40%+ of the recommended daily Vitamin D dose that most of of are deficient in due to sitting inside so often. To use GoHydrate just pour the pre-packaged stick into 20-24oz of water and drink. If you’d like to order GoHydrate I suggest ordering their mixed 10 stick sample box or their 30 stick sample box to see which flavor you like before stocking up on their 30 box sets of one flavor. My favorite flavors so far have been Lemon Citrus , Kiwi Strawberry , and Fruit Punch if you need a flavor recommendation.

True Honey Tea

We found this brand True Honey Tea at a farmers market last year and its been our favorite tea! Based in Virginia these are tea bags that have honey granules already in the tea. We really like the Earl Gray (add some half and half to make a London Fog) and also the Peppermint tea for a really great non perishable travel snack.

My next favorite drink mixer to travel with is from Cusa Tea . This brand was recommended to me by a friend who uses them while hiking. The best part is you don’t have to walk around with a wet tea bag once you prepare your tea. The flavors Cusa Teas has are unreal. I started with their Iced or Hot Variety Pack and the flavors are so delicious, truly premium tea with no sugar or artificial ingredients. I’ve tried this both in iced and hot tea and they work great. You can use these just by ordering hot water while on at the airport, on the plane, or at your final travel destination. 

If iced tea is more your style I’ve used them in even room temperature water (though cold water is better) and they dissolve no problem with no grainy stuff at the bottom. They are not sweetened so if you like sweet tea I suggest adding a sugar packet or something like Truvia to lightly sweeten the drink. My favorite flavors so far have been Blueberry Chrysanthemum and Hibiscus Rose . I recommend starting with the variety pack so that you can figure out which flavor you like before committing to an entire pack.

I typically buy a large water bottle once I get through security to keep with me in the airport and on the plane. If you don’t like buying water I suggest traveling with a stainless steel water bottle that you can fill up at the airport and throughout your trip. Our favorite travel options include Swell , Iron Flask, Yeti, and Stanley water bottles as great options that close.

Travel Water Bottles

S’well Stainless Steel Traveler

This S’well Stainless Steel Traveler is 20 Fl Oz and is Triple-Layered Vacuum-Insulated to keep Coffee, Tea and Drinks Cold for 36 Hours and Hot for 15 Hours.

Stanley IceFlow Tumbler

Stanley IceFlow Stainless Steel Tumbler with Straw is a Vacuum Insulated Water Bottle for Travel, the Office or a road trip. Its a reusable cup with a straw Leakproof Flip. The Stanley IceFlow will keep your drink cold for 12 Hours or Iced for 2 Days. This comes in various colors!

YETI Rambler Bottle

The YETI Rambler Water Bottle holds 26 oz of liquid and is vacuum insulated with a Chug Cap.

Which Easy Travel Snacks Are Your Favorites?

What easy travel snacks do you like to bring on your trips ? Did I miss any easy to pack snacks that you would recommend? Keep these travel snacks in mind for your next trip to beat hangry.

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This post is perfect timing! We’re taking the family to Disney World in two weeks and I have “travel snacks” on my to-do list! I love the high fiber gummy options, my little one struggles while we travel, so these will be perfect! Oh, and I have both the Emerald Nut Packs and the Nature’s Bakery bars as my car snacks, they are perfect, so I never have to hit the drive-thru!

Disney World sounds so fun! Yes, any sort of extra fiber on a trip makes things so much easier for all of us. And in candy form even better. I hope you get to try them 🙂 -Monica

I often bring a small container (2-3 TBSP to 3.3 oz) of reconstituted PBfit (or other powdered peanut butter) with sugar snap peas or carrot sticks for a tasty healthy snack. Also bring small containers of the powdered peanut butter to mix with water later. Frozen grapes and frozen bean/veggie or egg and spinach wraps can be used to keep food cold and are healthy snacks when thawed.

Those are great ideas!

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Delicious and Nutritious Snacks for Long Flights

When you have to fly, it’s always best to pack nutritious food. This list of healthy snacks for long flights includes a few bonus travel tips!

When it comes to traveling, long-haul flights can be exhausting. From getting to the airport hours before your flight to sitting cramped in a tiny airplane seat to then trying to wait patiently in line for immigration, a simple transatlantic flight can end up taking the best part of a day. 

One of the best ways to look and feel your best when you get off the flight is to eat a selection of nutritious snacks along the way. Since airports seem to want to charge you the equivalent of a month’s rent for a small package of not-so-fresh fruit or a salad, it’s a good idea to pack your own snacks before you leave home. This way, you’ll be guaranteed a great selection of healthy foods to choose from. 

This list of healthy, delicious snacks for long flights includes a few helpful travel tips that we’ve picked up along the way. If you overpack, don’t worry—you can take some of the snacks with you. Just remember that most countries won’t allow you to bring fresh fruits or vegetables through customs so make sure that you eat those up first.

Fuel up to explore your destination!

Before you take off, download our app and search our scavenger hunts ! Each one is designed to help explorers get to know cities around the world and there are hundreds of tours, pub crawls , art walks, and ghost hunts just waiting for you. After hours on a plane, it’s the perfect way to get your body moving again!

Why eat healthy snacks on long flights?

Ok, let’s just get this out of the way quickly. We know that you’re on vacation and that this is the time to splurge. We get it. However, it’s better to wait until you get to your destination for one very good reason—your health.

When you are thousands of feet in the air, gas begins to expand, including the gas inside your stomach. This can make you feel bloated, and lead to major stomach cramps and, later on, constipation. Airplane food is not well-known for being easy on your belly so it’s a good idea to mix this with healthier foods that will keep your digestive system working at top form.

Food that you consume before and during your flight should be relatively light on protein, have good fats, and be easy to digest with lots of slow-burning carbohydrates. Bringing your own snacks can help ensure that you’re getting the things that your body needs, and that you don’t end up overloading it with things that are hard to process and full of empty calories.

Pro tip: Try to avoid consuming too much alcohol or caffeine or too much salt as both of these can dehydrate you. It’s also a very good idea to avoid junk foods that are high in salt and sugar content like potato chips, cookies, and prepackaged cakes. We know that it’s very tempting, but it could leave you with an aching stomach. 

Remember that this isn’t just for air travel! You should follow the same healthy eating principles during road trips. Sitting for extended periods can have a negative impact on your body. If you load up on unhealthy foods, you’re simply adding fuel to the fire. While it may not cause too many problems the first few hours, you may soon begin to feel like you ate a rock.

The Importance of Hydrating

While this should be kind of a given, water is one of the most important things that you can bring on a flight with you. Rushing through the airport while gulping down coffee can already put you on the road to dehydration. Flying can then worsen this due to the lower oxygen levels and the dryer air that you find at high altitudes. Before you know it, you may find yourself feeling a bit like a pickle.

According to the Aerospace Medical Association, you should drink .2 to .4 liters of water per hour on a plane (or roughly half of a small bottle of water). You must drink plenty of water to battle the effects of dehydration, which can include headaches, tiredness, nausea, and dizziness. This is a very unpleasant way to start a trip, but drinking water can help immensely.

Drinking a lot of water can also help to relieve sinus pressure, and it can help keep your ears from popping during take-off and landing. If that isn’t enough, it can also be instrumental in easing the effects of jet lag. If you want to learn more tricks, check out our tips to conquer jet lag . 

Luckily, there is no need to pay the ridiculously high prices for water in the airport. Instead, you can bring a reusable water bottle with you and refill it after you pass through security, This will not only help you save money, but it’s also better for your health and the environment. If you’re worried about space in your carry-on bag, you can even look at getting a collapsible water bottle that can fold down to a fraction of its normal size when it’s empty. 

There is a wide array of reusable water bottles on Amazon that you can buy before your flight, or you can wait until you get to your vacation spot and buy one there. It’s a great way to make sure that you stay hydrated, and it doubles as a useful souvenir. 

10 Great Snacks for Long Flights

Below, you’ll find a list of some of our favorite snack ideas for long-haul flights. Keep in mind that these aren’t meant to replace full meals, but rather to help fill the gaps between mealtimes. If your airline is still offering free food onboard, make sure that you take advantage of it. If you have dietary issues (gluten-free, vegetarian, etc), don’t forget to order your meal at least a few days in advance. 

Pro tips: When you’re packing snacks for your flight, don’t forget that TSA guidelines place limits on the liquids you can bring in your carry-on. This includes salad dressings, sauces, purees, salsa, and so on so make sure that everything you bring on the plane with you is less than 3.4 oz (or 100 ml.)

Keep in mind that you are surrounded by fellow travelers who are unlikely to want to be able to smell everything that you’re eating. Try and avoid any foods that have a strong scent, like olives or beef jerky, as they may bother other passengers. 

1. Trail Mix

Made up of nuts like cashews, peanuts, almonds, dried fruit, granola, and, sometimes, chocolate, trail mix provides a delicious mixture between sweet and savory that hits the spot when you are sitting for hours on a plane. It’s also full of antioxidants, protein, and sugar that can give you a much-needed boost of energy if you feel yourself starting to fade.

There are plenty of different varieties of trail mix that you can buy pre-mixed at the grocery store, but if you want to be super healthy, you can even make your own at home. You simply need to get your favorite selection of nuts, seeds, dried fruit, popcorn, coconut chips, pretzels—pretty much anything that you want to throw inside! 

2. Dried Fruit

Dried fruit is another great sugary mid-flight snack that can give you a bit of an energy boost. Some of the most common dried fruit you find are pineapples, raisins, dates, prunes, and figs, but you can also find apples, and peaches as well. Packed full of vitamins and minerals, dried fruit can also pack in a lot of nutritional goodness in just a few bites!

Keep in mind that dried fruit is really high in sugar and you have to be a little careful which ones you eat. Apricots and prunes tend to clear out your system really quickly if you eat too many. Rushing back and forth to the bathroom is certainly not a fun way to spend a long-haul flight so you may want to eat just a few at any given time.

3. Homemade Sandwiches

Staring at the sandwich options in the airport can be a depressing exercise, especially if you’re a vegetarian. If you are on a budget, your options may be limited to just a basic sandwich in a triangular-shaped cardboard box, or if you can splurge, you may be able to get something made with decent bread and a few pieces of cheese piled on.

Rather than spending a fortune for something that doesn’t seem edible, it could be a much better, and cheaper, option to make your own. You just need to buy a loaf of freshly-baked bread or some baguettes, load them up with your favorite toppings, and wrap them up in plastic wrap. Once you get airborne, you can unwrap your delicious concoction and indulge!

Hummus has been an important part of the Middle Eastern diet for centuries, and it has also gained popularity as a vegetarian super-food. This delicious chickpea spread is usually made with tahini, olive oil, garlic, and sea salt, and it can be put on everything from crackers to carrots. They can also be used as a spread in sandwiches or wraps. 

You can find prepackaged, individual portions in the grocery store, or if you want something that tastes a bit fresher, and is healthier for you, you can make your own. Hummus is incredibly easy to make. You simply need to throw all of the ingredients in a food processor, or you can use a hand-held blender (the kind that you used to puree soups) to whip everything together.

Keep in mind that hummus will be considered a “liquid” by the TSA so make sure that your containers are less than 3.4 ounces each. Homemade hummus also has a very short shelf-life so make sure to eat this within a day or two of making it and wash out the containers immediately afterward.

5. Granola Bars

Although they aren’t the healthiest things on this list, granola bars are probably one of the easiest snacks to grab while you’re on your way to the airport. They may also be one of your best options if you forget to pack something from home.

Like a lot of the other snacks on this list, there are tons of different varieties of granola bars. If you want to try and eat as healthfully as possible, check out the nutritional information on the back. Try to avoid anything with excess sugar or fat, and if it seems like it isn’t much better than a Snickers bar, you may want to find another brand. (Or just eat the Snickers bar, we won’t tell!)

The other option is that you can make DIY granola bars at home! They are very easy to make using granola, honey, and peanut butter, plus any additional things that you want to throw in like dark chocolate pieces or M&Ms. Mix everything up in a bowl and then press it into a pan before popping it into the fridge for a few hours. Voila, homemade granola bars!

You can make your own protein balls or protein bars the same way by adding a few scoops of protein powder to the mix. 

6. Cheese and Crackers

For many of us, cheese and crackers have been a staple since childhood. Since Ritz crackers and slices of room temperature, brightly-colored processed cheese may no longer fulfill your cravings, why not dress it up a bit? You can grab some whole-grain crackers along with a selection of cheeses and throw them into some Ziploc bags. You can then munch on them throughout the flight. 

Pro tip: Be a bit careful with cheese as some countries also won’t let you bring cheese across borders. I lost two big blocks of cheese flying from the United States into Mexico. 

7. Fresh Fruits and Veggies

Full of vitamins and minerals, fresh fruit, and veggies are by far some of the healthiest airplane snacks that you can bring on a long flight with you. Apple slices, pears, cucumbers, carrots, and cherry tomatoes are usually great options, and it’s always a good idea to make your snack selection as colorful as possible! If you want to make things a bit more exciting, throw in a small tub of peanut butter, almond butter, or ranch dressing for dipping. 

When you’re deciding what fruits to bring, try to choose ones that are a bit more stodgy than juicy (i.e. bananas vs. oranges). If you cut them up beforehand, they are also one of the easiest things to eat on the plane. This should save your fingers from becoming sticky, eliminating the need to rush to the bathroom to wash your hands as soon as you are done nibbling. 

8. Fresh Salad

Another wonderful option to ensure that you’re eating healthy while in the air is to simply bring your own salad onboard. While it’s easy to simply stop and grab one as you are rushing through the airport, if you have the time, it’s much, much better to bring your own.

When you’re preparing it, don’t forget to overload it with goodies such as good fats, protein, and tons of different veggies. If you want to sweeten it up a bit, you can even throw in some fruit. As it’s likely that won’t eat it until several hours after you’ve made it, it’s a wise idea to store your dressing separately so you don’t end up with a leaky mess. 

9. Hard-boiled eggs

With a whopping six grams of protein per egg, hard-boiled eggs are an efficient way to feel full quickly and they do a great job providing your body with the nutrients it needs. Even more, they can calm any cravings that you have until you are able to eat a proper meal. 

Hard-boiled eggs are quick to make, easy to store, and can be quickly eaten without making too much of a mess. If you want, you can just add a pinch of salt and you have a ready-made snack. Otherwise, add it to a salad, or eat it along with your cheese and crackers, and some dried fruit for a well-rounded meal.

10. Instant Meals

While having a piping hot bowl of instant soup, or a filling bowl of oatmeal may not be the first thing that comes to mind when talking about healthy snacks, they could be just the thing that you need in the middle of a long flight. 

Throughout the past 15 years or so, more and more healthy instant meal options have hit supermarket shelves. This has made it much easier to get your hands on a nourishing meal no matter where you are just by adding hot water. It’s also a great alternative if you forgot to order a specialty meal.

Depending on the airline (and how nice the flight attendants are feeling), you should be able to ask for some hot water. Disclaimer: This may not be possible if you’re flying on a carrier that charges for drinks as they won’t be as likely to offer free water. I also wouldn’t bother if they sell instant noodles as part of their in-flight service. 

Ready to roam?

We hope that you’ve found this list helpful and that you’re ready to pack up your carry-on bag full of healthy travel snacks and head to the airport! If you need a bit more inspiration for what to eat while you’re traveling, head over to your closest Trader Joe’s. They have an incredible range of healthy, high-quality foods that are perfect for traveling and don’t come with an absurdly high price tag!

If you’re struggling to figure out how you’ll carry a snack bag, carry-on bag, and your luggage through the airport, take a look at our “ Space-Saving Travel Packing Tips For Your Next Adventure .” Full of useful tips and travel hacks, this guide is sure to help you minimize your luggage a bit. 

Frequently Asked Questions

Some of the best snacks for long flights include trail mix, fresh fruits and vegetables, salad, and homemade sandwiches. These are sure to leave you full of energy and ready to hit the ground running!

Flying for hours can be tiring, packing your own snacks for long flights can help make it easier. Great options include trail mix, fresh and dried fruits, salad, cheese and crackers, and hummus.

To survive a long day in the air, pack healthy plane snacks and try doing light exercises or taking quick walks while in the air. After you land, hit the ground running with a fun-filled scavenger hunt !

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All , Travel , Wellness , Wellness Tips · February 25, 2020

14 Healthy Travel Snacks For Long Flights

14 healthy snacks for long flights, all gluten free, vegan, & TSA approved to keep you full throughout your travel day!

Let’s talk healthy snacks for long flights!! So my trip over to Indonesia last month, took about a total of 22.5 hours of being in the actual air. Which is a lot haha! And any time the flight attendants came around with carts of pre-made air plane food, I politely declined. I swear they thought I was crazy, LOL! They were probably like, how is this girl not eating on this long flight?! They were so sweet though, & kept trying to offer me different options while I continued to assure them that I was indeed, okay!

It was a “no” to all of the above! LOL

The lack of food options while on my flight did not at all come as a surprise to me. As someone who has had Celiac for years & now being vegan , there really aren’t a lot of options in regards to travel food, & especially the food served on airplanes. It is what it is & I knew that!

So I came prepared!

I read some blog posts about healthy travel snacks to help me think of anything I wasn’t initially thinking of & really stocked up to make sure I had a handful of options to satisfy my hunger throughout my 24 hour travel day.

And that’s really all it comes down to. Preparation . If you eat a certain way, have food allergies, IBS, or any digestive issues, you know how important it is to plan ahead to make sure you aren’t going to be hungry & that you do have safe options available! Because when you’re traveling & you’re not prepared, it can definitely be tricky to navigate options, especially when you’re traveling in a foreign country, & there is an apparent language barrier.

For me personally, I’d rather not risk anything, so I’m more than happy to take care of my travel snacks on my own! That way it’s fully customizable & you have plenty of options that you know will satisfy your hunger & will also nourish your body! Bringing your own snacks also saves money too because airport food/snacks definitely tend to be a bit pricey!

So with that said, here’s the list of healthy travel snacks I packed for my journey over to Indonesia!

Healthy Snacks for Long Flights

1. An empty re-useable water bottle

It’s crucial that you stay hydrated anytime when flying, but especially on long flights! I think it’s always smart to pack an empty re-useable water bottle in your carry-on to make sure you’re consuming enough water throughout your travel day & you don’t have to rely on the water the flight attendants give you or spend unnecessary amounts of money on water bottles in the airport! And like I said, you’ll want to make sure it’s empty so that it makes it through TSA! Once you’re through security, then you can fill it up! Most airports have a water fountain that also has a little area to fill up your water bottle which is really convenient & perfect for staying hydrated!

2. Lots of tea

Red Rooibos & Peppermint specifically…both very soothing & calming for the digestion system. I flew on Japan Airlines & they also offered the option of hot green tea, which I actually did take advantage of as well, for some extra antioxidants! As a tea-drinker, I love bringing along tea anytime I travel. Just kindly ask your flight attendant for a cup of hot water & I’m sure they’d be more than happy to accommodate you – I’ve never had an issue!

3. GoMacro Plant Based Protein Bars

GoMacro bars are always my go-to. I’m beyond obsessed with them…they’re vegan, gluten free, have great ingredients, are so filling, & never upset my stomach! Overall a really good brand too, I like supporting them & the bars are seriously awesome. I brought a TON on this trip. A few in my carry on & the rest in my checked luggage! Feel free to use code madi_rowan for 25% off your goMacro purchase!

Self-explanatory…I ate this before I boarded my first flight.

5. Chopped Carrots & Hummus

This was kinda a last minute decision but I’m SO happy I brought these two. I got a pack of mini Cedar’s hummus from Whole Foods, that I was planning to dip pretzels in, but when I was cleaning out my fridge the night before I left, I decided to peel & chop up the remaining carrots I had. Like I said, so glad I did that! The carrots & hummus were delicious & kept me full for a few hours! The Cedar’s hummus pack came with three little hummus containers & I went through them all. They were such a great snack & since they were mini, they met the 3 oz. TSA security requirement!

6. From The Ground Up Cauliflower Original Pretzels

Who doesn’t love a good crunchy bag of pretzels ?! And these are made from cauliflower & cassava flour?! Yum! I first found this brand at my local health food store, but I know Whole Foods carries them too! They were really delicious dipped in the hummus I brought.

7. Trader Joe’s Sweet & Salty Kettle Corn

Idk if you’ve ever had this popcorn from Trader Joe’s but wow is it tasty & contains just a few simple ingredients! This kettle corn comes in a larger pack with 6 small snack bags. I just brought one, because sometimes if I eat a lot of corn-based products it messes with my stomach & I didn’t want to risk it!

8. Purely Elizabeth Oats

I thought this would be a great idea because it’s so simple, but so nourishing & filling. Aside from everything else mentioned on this list, instant oats can act as a full “meal”, you can add in nuts or seeds, a nut butter, & these specific ones from Purely Elizabeth already had some freeze-dried fruit in it which was nice. I’ve really come to love Purely Elizabeth. Everything I’ve tried has been amazing & you cannot beat how clean the ingredients are! Two thumbs up! I’m really happy I brought along these! Super easy to make too – just add a little hot water, stir, & let sit for a few minutes!

9. Dried Mango

I like to get my dried mango at Trader Joe’s because there isn’t any sugar or nasty preservatives added to it, it’s just plain old mango. I ended up not eating it while on the flight, but did enjoy it as a little breakfast the morning after I landed! Any dried fruit is a great snack for flying though!

10. Medjool Dates

Like the carrots, I didn’t have the heart to throw away all of my Medjool Dates that I had left over in my fridge, so I brought them! I love a good date! They are delicious with almond or peanut butter too..seriously tastes like candy!

11. Almond & Peanut Butter Single Packets

Speaking of almond & peanut butter , I brought 5 individual packets of the two. I didn’t go through them all on the flight, but the single packets are really convenient if you want to spread it on a date, like I mentioned, if you want to pack celery, you can eat it that way, or you can add it to your instant oats, which was my reasoning for bringing it along. Another good source of protein, healthy fat, & will help keep you fuller for longer – I bought the little single packets from the brand Justin’s, they’re like $1.00 at Whole Foods!

12. Alter Eco Chocolate

Every traveler (near or far) needs some chocolate IMO! This is a brand that I’ve found within the past six months & I’ve really enjoyed their dairy-free dark chocolate…my favorite is the Quinoa Crunch , so that’s the one I brought! Find them at Whole Foods!

13. Smart Sweets

I’ve been hearing a ton about Smart Sweets lately, so I really wanted to give them a try on my trip! In case you’re not familiar, they’re a “healthy” gluten free, vegan, low sugar, non-GMO candy brand that has put their own healthy spin on classic candies such as peach rings, Swedish fish, & gummy bears. Peach rings, were a favorite of mine growing up, so that’s what I brought along!

14. Ginger Chews

Love a good ginger chew !! I usually find mine at either Trader Joe’s or Marshall’s actually & if I’m being honest, I prefer the ones from Marshall’s! They’re both the same brand, same type of idea, but just a little different. Ginger chews are great to freshen up your breath, settle an upset stomach, kick a sugar craving, & are the best little things to have on hand, especially when traveling! Also great if you’re looking for something to chew on while the plane is taking off, landing, etc.!

I know this all may seem like a lot to bring along with you through the airport, but trust me…it’s SO worth it! I was able to fit all of the above, plus a ton of other things rather comfortably in my carry on. And obviously, as you eat snacks throughout the duration of your travel day, it frees up space in your bag, so it really doesn’t end up being bad at all! In my opinion, I’d rather be prepared than left with nothing to eat or snack on – trust me, being “hangry” when traveling is never fun!!

Do you pack your own snacks for long flights?

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February 25, 2020 at 1:27 pm

This post is amazing! Definitely a one-stop shop for airplane snack ideas! Definitely pinning this to save for future reference! Thanks, Madi!

February 25, 2020 at 1:34 pm

Aw happy to share! Thanks for stopping by! xo

February 26, 2020 at 6:27 am

Whenever I travel, I always have dietary issues. Vegan & gluten-free is an option I often go for.

February 26, 2020 at 10:51 pm

Yes, traveling in general can be very disruptive for the gut – hope you found these ideas helpful!

February 27, 2020 at 5:25 pm

The ground up snacks are SO GOOD! I also need to check out the GoMacro bars. Do liquids stipulations still apply for foods like the yoghurt?

February 27, 2020 at 10:28 pm

You need too – they are my favorite!! And yes, all liquids, yoghurt included, must be under 3.4 ounces!

March 3, 2020 at 11:23 pm

We travel by plane quite a bit and, in fact, have a flight coming up in 5 days! One of my kids is vegan, so these ideas are certainly practical for me

March 4, 2020 at 12:31 am

Oh that’s awesome to hear! Happy to help!

March 4, 2020 at 1:02 am

Medjool dates and savory cashews have always been my favourite travel snack….These are kid friendly too and I am loving that….thank you for listing out these wonderful and easy to carry snack ideas…i am loving the idea of tea, popcorn and corn.

March 4, 2020 at 10:30 am

Ohh love the dates & cashew combo! Thanks for reading! xo

March 4, 2020 at 2:14 am

So many healthy treats for long flights! I’d love a good ginger chew to snack on too.

March 4, 2020 at 10:29 am

They’re the best!

March 4, 2020 at 9:41 am

This is a great list of healthy snack ideas for flights! I imagine choices would be limited on a plane for those diets.

It really can be difficult, especially on long flights!

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Delicious Airplane Snacks for Long Flights

6 Best Airplane Snacks for Long Flights…Healthy Ones!

Flights can be long and can feel even longer. With timezone changes, layovers, crying babies, and crappy airline food the worst thing that can happen is that you end up cranky and hungry. How can you avoid this? Make sure you pack great healthy snacks!

As you probably know, the snacks offered on an airplane or in airports might not always be the best. Between overly salty snack mixes, cookies, and sugar-filled sodas, your options are limited if you are wanting something healthy. That’s why I decided to share some of my favorite healthy airplane snacks to help survive a long haul flight. Not all airplane snacks are created equal so here are some good airplane snacks that will not only keep you satisfied between meals, but will be easy to pack in your carry-on bag .

The new Skyscanner app tracks flight prices for you and notifies you whenever the price drops. It’s super helpful for when you’re trying to get the best flight deal

1. Fresh Fruit

Whether it’s as simple as an apple, or as glamorous as a tropical fruit salad, fruit is a great way to get some fiber to feel full when your stomach starts to grumble. Fruit also has a high water content, which can help you stay hydrated, which is super important when taking long flights. Go for firm fruits with a better shelf life, so they don’t get smashed. Bananas are a great option (not too ripe though) with a lot of potassium and a good flavor, plus they are very filling. Other than that, apples, oranges, grapes, berries, cut melon etc., are other great options for healthy plane snacks.

2. Protein or Snack Bars

Bars like granola bars and protein bars are convenient, easy to pack, and don’t require much effort, making them great airplane snacks. However, be careful to check the added sugars and calories in the snack bars. Sometimes a “healthy” granola bar can be full of added sugars and extra calories.

  View this post on Instagram   A post shared by KIND Snacks (@kindsnacks) on Jun 25, 2018 at 12:24pm PDT

Popcorn can provide that salty snack you crave, while still being a healthier alternative to some of the traditional airplane snacks. You can either pop and pack your own, or buy pre-popped popcorn like Skinny Pop . I buy Skinny Pop all the time and am amazed at how at only 43 calories per cup how good it is. They are great because they come pre-portioned and ready to grab and go.

5. Homemade Trail Mix

Trail mix is great, especially if you make your own. It’s versatile, healthy, and downright delicious! It is also so easy to make. Just mix together your favorite nuts, seeds, dried fruit, and, if you’d like, add something sweet like dark chocolate chips  Trail mix is high-protein and has the fiber you need to leave you feeling satisfied.

6. Hummus and Crackers

Hummus and crackers is my healthy favorite airplane snack. You’ll never get bored with the many flavors of hummus on the market, and you’ll also benefit from all the nutrients in it. Made from chickpeas, hummus is so rich in protein that it can curb your hunger and balance blood sugar levels . What’s more is that it’s high in iron, which boosts your energy and prevents you from feeling restless in your seat. While hummus is usually refrigerated there are definitely alternatives.

So there you have it, 6 of the best airplane snacks to make sure that you don’t go hungry on your long flight. If you’re interested in reading more long haul flight tips make sure you read  10 Tips to Survive a Long-Haul Flight .

Do you have any other good airplane snack ideas? Let me know down in the comments!

Disclaimer:  Some of the above links are affiliate links, which means I may earn a small commission if you make a purchase, at no extra cost to you. Thank you for supporting This Wanderlust Heart!

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Reader Interactions

lemon rice and boiled egg. My go to food item

Love these suggestions. Will keep in mind for my new trip.

How do you get hummus past security?? I’ve had it taken away as a “spreadable.”

i’ve been able to carry 3oz hummus on board – last time was in 2018 – but i had it packed in my 311 liquids bag for screening. if in doubt, spread it on your flatbread and roll it up and put into sandwich baggie. that might work. the only issue i’ve had with TSA & my snacks was when i packed a fist-sized apple inside my carry on — on the xray it looked like a solid object so i was pulled aside for hand screening. now i tuck my apple into the outer pocket of backpack or pack a gallon ziplock with all my snacks and put it on top of carry on for screening. happy travels!

Really great ideas! I would love to be the kind of person who has her life together enough to bring healthy snacks from home for a flight… but I’m not. I always buy overpriced Starbucks protein boxes in the airport and then kick myself for not bringing the same thing from home!

Please remember that some airlines are becoming more conscious of those traveling with nut allergies and this might impact your snack. As nut allergies are increasing by leaps and bounds, it’s important to remember that bringing nuts on the plane can cause a life threatening anaphylactic reaction to a fellow passenger.

I love all your suggestions! We also take a good whole wheat toast (with seeds) and peanut butter. It’s delicious with green apple.

This is a good idea. I usually bring sweet cupcakes before taking the plane. Because I need extra sugar and it makes me sleep well.

I love these suggestions. I usually bring granola bars and packaged nuts because most of the long haul flights I have done are international which won’t allow fresh food, produce or un-packaged items past security.

These options are great!! Definitely using some on my next flight!

Great ideas! I’m a fresh fruit kinda gal. We also usually take Trader Joe’s Salt and Pepper Pistachios with us on long trips. Their peanut butter pretzels are amazing too!

Love these suggestions! And they’re much more normal than the chicken or hard-boiled eggs I usually bring which always gets me funny looks.

Haha so glad you have a few more options to consider now!

Love these suggestions. I like to bring my own snacks when traveling. Hadn’t thought of hummus and crackers. I love mini pretzels and fruit snacks too. 🙂

Hummus and crackers are so delicious and sooo convenient!

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Best snacks to bring on a plane

These airplane food ideas will help keep away the munchies on your next flight. From healthy snacks to sweet treats, there's something for everyone.

We all need airplane snacks!

Whether you're taking a long haul flight, or just a quick jaunt to your next destination, having some good snacks on hand can make all the difference. After all, airline food can be pretty lackluster to say the least!

In addition to airline food not being the greatest, many airlines no longer include complimentary meals in economy class (unless you're flying internationally). Which means you have to pay extra for the not so nice looking food they have on board. It's like being insulted twice!

(Actually, in all fairness, this Scoot menu when flying from Athens to Singapore looked pretty good! We had our own snacks anyway though).

So, in order to make your next flight a little more enjoyable, it's more important than ever to be prepared with your own food.

I've done this many times, including when I flew from Athens to Singapore on a budget airline!

I've rounded up some of the best snacks to bring on a plane, that includes healthy travel snacks as well as some of those little indulgences that make flying a bit more bearable. You might also want to check out my road trip snacks article for more ideas!

The Best In-Flight Snacks

There are a few things you should keep in mind when packing snacks for your flight. First, they should be easy to eat without making a mess. No one wants to be that person who's managed to cover themselves and their seat in food.

Second, they should be relatively compact so they don't take up too much space in your carry-on. You don't want to have to lug around a big bag just for your snacks!

And lastly, they should ideally not require refrigeration, particularly when taking long flights. Obviously this isn't a hard and fast rule, but it does make things a lot easier.

Related: Long Haul Flight Essentials

With those guidelines in mind, here are some of the best airplane snacks to bring along:

1. Nuts, Seeds and Dried Fruit

Nuts and seeds are the perfect in flight snack to bring on a plane because they're packed with protein and healthy fats. They'll help keep you feeling full and satisfied during your flight, without being too heavy or greasy.

And since they're small and lightweight, they won't take up too much space in your carry-on. You can buy ready made bags of mixed nuts and dried fruit, or make your own trail mix to take with you.

2. Granola Bars and Protein Bars

These types of bars are prefect snacks for long flights. They are well wrapped, don't need to be kept at any specific temperature, and will give you some much-needed energy.

It's always good to have a couple of bars tucked away in your carry-on. Even if you don't eat your granola bar during the flight, they make great snacks for afterwards when you're feeling a bit jet lagged and need something to tide you over until mealtime.

Related: How to prevent jet lag

Since living in Greece this last 7 years, I love taking olives as a healthy snack when bringing my own food on a plane. I have to say, they are one of the best snacks for long flights!

Olives are a great source of healthy fats, which are beneficial for your heart health. They're also high in antioxidants, which can help protect your cells from damage. And lastly, olives are very filling, so they can help keep you satisfied during your flight. Oh, and they taste lovely too!

4. Pre-peeled carrots and cucumbers

These are another ‘go-to' when I want to being snacks. Best packed in a small Tupperware, they're filling, satisfying and easy to eat without making a mess. Carrot sticks and cucmbers go well with the olives mentioned above!

5. Chocolate Bars

While it's always better to eat healthy food whenever possible, why not treat yourself to a delicious chocolate bar while you're flying?

It's understandable if you want to indulge your sweet tooth while on your flight. And since chocolate bars are small and easy to pack, they make the perfect snack to bring on a plane. Just be sure to choose one with a high cocoa content for the health benefits.

6. Sandwiches

If you're bringing your own food, then sandwiches are a great option. They're filling, satisfying and relatively easy to eat without making too much of a mess.

Just be sure to wrap them tightly so they don't get squished in your carry-on. And if you're taking a long flight, it's best to choose a meat or cheese that doesn't need to be refrigerated.

7. Beef Jerky

Beef jerky is another great option for a protein-packed mess free snack. It's high in protein and low in fat, so it's perfect if you're watching your weight. Plus, it doesn't need to be refrigerated, so it's ideal for long flights.

Just be aware that beef jerky can be quite salty, so it's best to eat it in moderation. And if you have high blood pressure, you might want to avoid it altogether.

Fruit is always a good option, whether you're flying or not. It's packed with vitamins, minerals and fiber, and it's relatively easy to eat without making a mess. You'll not want to being fresh fruits that might get squished though such as bananas. Fruits like apples travel well, and hold up better in your bag for short periods of time.

Note: Some countries may have restrictions on what fruits you can bring in from other countries, so be sure to check before packing your plane snacks for international flights.

Related: Why do flights get cancelled

9. Hard Boiled Eggs

This might not be for everyone, but hard boiled eggs make a great snack. They're relatively easy to eat without making too much of a mess, but be sure to pack them in a container so they don't get squashed and you end up with egg covered carry-on!

What your fellow passengers may think to you bringing on board boiled eggs is another issue, but as long as you're prepared for some funny looks, go for it!

10. Cooked Meats

Cooked meats are another great option for a protein-packed snack for when you want to bring food on a plane. And like hard boiled eggs, they're relatively easy to eat without making too much of a mess. When bringing food like this on a plane, just be sure to pack it in an insulated container to keep it fresh if it's not got a sealed packet.

What food not to take on a plane

When you're thinking to bring snacks on a plane, it's also important to know what to avoid if possible. Here are some foods that are best left at home:

• Instant Oatmeal or Instant Miso Soup – While some people have mentioned they asked a flight attendant for hot water, it's not always possible to get hot water on a plane.
• Bananas – These never end well on a plane, as they only need the slightest knock and they bruise and split.

Related: Can I take a powerbank on a plane?

Tips on taking food items on to planes

Liquid drinks – Don't bring these from home, as you won't be able to get them through security. Once you have gone through airport security though, you can pick some up before boarding if there are small grocery stores in the departure area.

Pack food – Plan ahead and pack snacks and food you want to travel with into containers or small bags, that way they are easy to grab when you're feeling peckish on the plane.

Choose wisely – Be mindful of what foods you're choosing to take on the plane in a snack bag. If it's a long flight of more than a few hours, you might want to avoid anything that needs refrigeration or will go bad quickly.

Related: Pros and Cons of traveling by plane

FAQ – Taking Snacks On A Plane

If you're planning to bring along your own snacks when you next fly to save money or to eat more healthily, these commonly asked questions will come in handy:

What are some healthy snacks I can travel with in carry on?

Some healthy snacks that you can travel with in carry on include: Nuts and raisins, clif bars, dried fruits and veggies.

Can you take your own food on board a plane?

Yes, you are allowed to bring your own food on board a plane. However, there are some restrictions on what types of food you can bring depending on the country you're travelling to. It's best to check with the customs agency of the country you're travelling to before packing your snacks.

Can I pack baby food in my carry on?

Yes, you are allowed to bring baby food in your hand baggage. You may need to take them out to be scanned separately when going through airport security.

What is a filling snack for a flight?

Some good options for a filling snack for a flight include: beef jerky, fruit, hard boiled eggs, cooked meats, and nuts and raisins.

Can you take peanut butter on a plane?

Airline and security rules normally allow 100 ml of liquid or gel-like foods which include peanut and other nut butter.

Bringing your own snacks with you on the plane can make the journey more comfortable and less stressful. It's always better to go with a few healthy options when possible, but there are plenty of tasty snacks to choose from as well. Just be sure to check the rules and regulations before packing your snacks, so you don't end up with any surprises at the airport. 

Do you have any suggestions of airplane snacks for adults and kids? Leave a comment below!

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The Healthy Person’s Guide to Snacks for Longhaul Flights

Interesting question from reader Allie. “What snacks for long haul flights should I pack?”

Let's be honest: long haul flights are pretty fun. Free drinks (to clarify: I mean free gin, Jack Daniels and Bacardi…not OJ), free food and movies.

Initially, some people might think: “Awesome. I can't wait to get stuck into those long haul flight snacks and food.”

But after many hours spent eating the material airlines think passes for food (Emirates gets a pass in economy), and suffering for it for hours afterward, I have learnt that it's best to eschew the heart attack “gnocchi” bombs, highly acidic tomato based meals and anything with “meat” or “sausage” in it, or, ask for paleo, or vegetarian or gluten free meals.

After being consistently let down by most airlines I started taking my own food on planes (more on that later). In my experience, the food on Malaysian and Emirates (and anecdotally, other Asian/Gulf carriers) is generally excellent (rice or noodles, vegies, tofu, lean meat) and very poor on Lufthansa/American carriers.

And really, I like to take fresh and healthy stuff on the plane. “Why bother, Timbo? Just plough into the chips, snacks and croissants.”

A short detour…

A-ha! At this point, we need to take a slight detour regarding food.

My views on eating have been heavily influenced recently by two books: Douglas Graham's 80-10-10 diet (Amazon affiliate link ) and The China Study, which talk about the ideal diet for humans as well as nutrition for the prevention of cancer, coronary heart disease, diabetes, osteoperosis and more.

(They're both available at Book Depository and on Amazon .)

I came across them after stumbling across a mad-cap, brilliant Aussie cyclist/marketer/I-don't-know-what called Harley (I'll be talking about him in a few upcoming posts dealing with cycling nutrition) aka Durianriders, who talks a lot about and promotes a vegan diet.

Now, and this is important, I am not saying this is for you, nor am I promoting this type of diet. Rather, it just gives you some background.

This diet is all about eating mainly fruit (and some vegetables) with little to no animal fat or protein (especially not dairy), to the extent the carbohydrate-protein-fat mix in your diet is 80-10-10. I don't necessarily agree or disagree with these numbers: the exact numbers aren't important and I think 60-20-20 (or some variation) is a better mix. However, the basic premise is 80-10-10, vegan and mainly raw or whole food food.

(I'll have more on this stuff, and how it relates to cycling nutrition, in an upcoming article.)

Anyway, a friend and I have been experimenting with this diet and the results have been fantastic. He's been eating raw vegan until 4PM and I've just cut meat and dairy back drastically, and dairy out altogether.

Knowing how awesome I feel after eating fresh food made me think, how could I do this on an airplane. Eating fresh food—especially a lot of fruit—requires a bit of preparation.

So what has this got to do with Allie's question?

It got me thinking about how I'd manage this type of diet on an airplane and what food I'd eat to feel great. I know Allie asked about snacks for longhaul flights but the easy way out leaves you with whatever highly processed fodder the airline is going to serve up.

“But Tim, pretzels are great.”

Yes, but not as fuel for flying halfway across the world.

You see, I enjoy a pizza or lasagne as much as the next person but I always feel shoddy afterwards. If I eat a bowl of mangos? I feel fantastic.

Healthy Snacks for Longhaul Flights

So here's a list of healthy snacks for longhaul flights. With a few exceptions (marked with *), I've tried ALL these on flights. And the benefit? No heartburn. No bloated stomach. A feeling of leanness.

• Dried bananas* (delicious on-bike snack too).
• If you must eat animal protein, some cans of tuna, add to any rice or noodles.
• Steamed rice/veggies* (eaten cold), with lentils or beans.
• Home made Kapai Puku ( my recipe here ). If you drink milk, the flight attendants should be able to provide some (or nab some from the provided breakfast). For vegans, this is a bit trickier as a lot of airlines don't provide soy milk (even if you say you're lacto-ovo or vegan. So in this case, forget cereal.
• Protein powder (soy, as I think dairy based protein is bad for you and unnecessary): this is mainly to get a feeling of fullness. I don't take or use protein powder.
• Mangos, chopped and in a small container.
• Pre-made slice like this coconut slice .

So, if I needed snacks for longhaul flights, for example Australia to the EU, I'd look at packing these things. Remember each leg is 8-12 hours, so that is breakfast, lunch and dinner. I'd also drink a boatload of water. There's also no need to be overly abstemious in the free liquor department.

• 2 packs of dried bananas.
• 2 serves of my kick butt seed based cereal, if I can get soy on the plane, or small containers able to be taken on international flights (under 100mL).
• Almonds/brazil nuts/macadamias.
• A container of chopped mangos.
• 2-3 little UHT soy milks (or normal milk).
• Some  coconut slice .

I'd also order vegan or vegetarian food to ensure I got meals consisting of tofu, noodles, rice. Then if the food was rubbish, I'd simply not eat it. The risk with vegetarian meals is you might find a rice/veggies/meat dish substituted for something like gnocchi and tomato paste (hi Lufthansa) which is just silly.

I'd absolutely steer clear of acidic tomato dishes, sausages, bacon, “eggs” (you tend to write “eggs” when you have your own chooks), croissants, nutrient-poor/calorie-dense muffins/cakes and so on.

Anyway, I could wax lyrical on feeling full, getting quality food in and so on, but we'd be here for hours.

The important thing is not to view this as some sort of nutritional diktat: these just give you some ideas of how to eat well and feel awesome on the plane.

Pack whatever makes you feel good eating (do Burger Rings, Twisties or Salt and Vinegar chips rrreally make you feel awesome?), and feel free to sneak a few airplane treats by all means, but try and stick to things you know make you feel good.

You'll get off the plane feeling awesome, and ready to jump on your bike.

What about you? Got any tips?

If you have some good insights on what airlines have great food, or other Snacks for Longhaul Flights tips, drop 'em in the comments!

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About Tim Marsh

Tim is an ex Melbournite now living near Byron Bay on 10 acres, happily growing mangos, avocados and lots of other stuff, with his wife, 2 sons and adorable Golden Retriever, Whiskey (RIP our 1YO G/R Poppins :( ).

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Best snacks for long haul flights

Ultra-long-haul business travel often involves disruption to sleeping and eating routines, especially when multiple time zones are crossed.  Planes now travel vast distances without the need to refuel, 12 to 15 hours flights are becoming common.  Planning ahead with a supply of healthy snacks can help make the time pass more comfortably on these very long journeys.

Which snacks should we bring to the airport and which should we purchase after security?

Will we want to eat all the meals served and if not, do we need something to fill the gap?

Which time of day are the snacks covering?   Do we want a breakfast type snack, snacks to have with a drink or feeling bored and need a little stimulation snacks?

What to bring to the airport

I bring from home nuts, fruit and small tasty treats.

Pistachios are delicious, high in protein but slow to consume and for me, perfect with a beverage.

Fruit: apples, seedless grapes and little mandarins.  A plastic bag for rubbish and wet wipes for sticky hands are useful too.

Tasty treats: a small bag of yoghurt or dark chocolate coated raisins. Extra strong mints for sensory stimulation.

Water is the priority acquisition after security.  It can be purchased or if we know our airport has water good provisions, we can bring an empty bottle, to fill from the dispensers in the terminals.  Unless travelling business class there is never enough water available for my needs and if we have a sleep, we can miss out on the service.  During a very long flight, I very carefully top up my water bottle by requesting a second cup of water during the drinks service.

Departure lounges have a plentiful supply of sweets and treats, but small packs of ‘trail mix’ and dried fruits are usually available, occasionally fruit and sandwiches.

Onboard meals can be salty, avoiding snacks high in salt will help us avoid getting dehydrated.

Snacks Served On Board

On very long flights, most airlines offer a snack service between meals.  It can be a ‘help yourself’ selection of crisps, small chocolate bars, biscuits and if we are lucky apples, or something a little more substantial.  A small sandwich or hot snack might be served, but the desirability of these varies enormously.  Bringing our own snacks can give us healthier options and if there isn’t a snack service, or we’ve slept through it, we won’t go hungry.  I have a much happier journey if I can turn away a congealed mini pizza or a box of something that looks like dog biscuits and get out my salad sandwich and fruit.

Tea and coffee aren’t always served as part of the snack, but most flight crew will provide a hot drink if requested.

Remember to Leave Prohibited Food Items On-board

Many countries don’t allow fresh food to be brought through customs.  Fruit, meat and cheese are often best left on the aeroplane, or put in a quarantine bin at Arrivals.

Ultra-long-haul travel can be gruelling.   Arriving in good shape and ready to work, rather than dehydrated and grumpy is essential to get the best out of the opportunities to do business.

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26 Long Flight Tips to Make A Long Haul Flight Feel Short

We’ve gathered our best long flight tips to help you get comfy and cozy before you reach your destination.

Let’s face it: flying isn’t the most relaxing part of any journey that involves it. From the long lines at check-in to getting your bag out of the overhead bin, the experience for most people is just something to get over with so they can finally enjoy their vacation. In between are the worst-case scenarios: cramped seating, crying infants, questionable airline meals, and the prospect of not being able to sleep through all of it. Even worse than those? Your phone runs out of juice, so you sit there reading the emergency procedure handout very slowly, rationing the words out like it’s the last book on Earth. Been there, done that.

That said, it’s not like you’re completely helpless in the face of these flying-related woes. As usual, the key to minimizing the hassle of flying is preparation, which is why we’ve compiled a list of long flight tips we’ve gathered over the years. So sit back, relax, and enjoy this list of what to do on a long flight!

Before you board

• Grab that upgrade: Flying in economy class? Cramped seating is one of the main reasons why long flights are so tough. Fortunately, there’s a travel hack for that. Try snagging a flight that you know will be underbooked. It may mean adjusting your travel dates, though, you’re more likely to be given a free upgrade to a higher class. That said, you’ll have to ask the agent (and remember to ask them nicely ).
• Take note of your sleep schedule: Keep timing in mind when booking your flight. We recommend overnight flights so that you can use the time to get some shut-eye. After all, you don’t want to spend your waking hours on the plane, only then to sleep as soon as you hit the hotel.
• Choose your seat wisely: It’s the age-old question: aisle or window seat? Unfortunately, there’s no right answer, just a cop-out: it depends. For long flights, we recommend taking the window seat if you don’t want to be disturbed while you’re sleeping or watching in-flight entertainment. If you find yourself needing to use the restroom often, then take an aisle seat for easier access.

Bring Entertainment

• Charge up devices: Dead electronics are just expensive paperweights, so remember to top them off before you leave home. This includes your power bank, which will let you charge your devices again in case they run out of juice during the flight. In terms of capacity, a 10,000 mAh power bank is the sweet spot for a long flight. It’s big enough to charge a Max-sized iPhone twice but small enough that the TSA agent won’t raise their eyebrows.
• Download your favorite podcasts and shows: In-flight Wi-Fi and movies are hit or miss depending on which airline you’re flying with. We recommend downloading your music, shows, and podcasts beforehand so you have your own personalized entertainment. We particularly like podcasts because they don’t take up too much storage space for the amount of entertainment we get out of them.
• Pack noise-cancelling earphones: Of course, to get the most out of podcasts, you’ll need a good pair of headphones or earphones. We go a step further and use ones with active noise cancellation so that we can block off cabin noise and focus on what we’re listening to. Bonus points: wearing a pair of these is a subtle cue for people not to disturb you.
• Play some games: Download some game apps on your smartphone, tablet, or laptop before you take off. However, keep in mind that process-heavy apps can suck a lot of power from your battery. So instead of graphic-intensive games, go for 2D puzzles and simple side-scrollers. They won’t drain your devices as quickly, and they can be just as entertaining if you find the right one.
• Catch up on some reading: Video games not your jam? That’s okay; use this time to binge-read something on your TBR. And no, it doesn’t have to be a super-long novel. Reading up on your destination’s customs, landmarks, and upcoming events is a good way to learn what to do and what not to do once you arrive. After all, you don’t always get the luxury of fully fleshing out your plans (especially if you’re traveling for work).
• Go analog: If your devices run out of juice for one reason or another, it’s always good to have an analog backup—like a good ‘ol deck of cards. If you’re traveling alone, maybe ask your neighbor to play with you. If you’re alone, though, we wouldn’t recommend building a house of cards (for obvious reasons).
• Channel your inner Hemingway and journal: Sometimes simply writing what’s on your mind can result in hours of relaxation. A bit of reflection or expressing what you want to experience on your trip can be an entertaining exercise all on its own. Maybe you can even doodle yourself surfing or sightseeing if you’re feeling a bit artsy on your long flight—it’ll be just as precious as the photos you take.

Keep Gear Close

• Mind your foot space: The kind of personal bag you take with you matters. If you plan on taking something small enough to fit under the seat in front of you, be sure it doesn’t take up the entire space. You’ll want a bit of wiggle room so you can move your feet around, especially if you’re on the tall side.
• Personal item vs. carry-on: It’s quite tempting to pack most of your gear in your carry-on since, as its name suggests, you’ll carry it with you in the cabin. However, you’ll either have to put it in the overhead bin or under your seat—tight spaces that are hard to reach. Decide early on what items you’ll want easy access to and keep them nearby.
• Consider a sling: At the time of this post, you’re allowed to wear a sling during takeoff and landing, which means you can keep your items even closer. Once you’re at cruising altitude, leave it on or hang it from the tray table in front of you.

Dress Comfortably

• Wear casual, comfortable clothing: Can’t decide what to wear on a long flight? Dress casually and save the fancy clothing for later. Casual shirts and comfortable jeans or joggers will let you settle in your seat easier than bulky clothing. You can also pack your PJs in your personal bag and change into them later once you’re in the sky—it just depends on your opinion of pajamas in public.
• Avoid bulky footwear: Leg room is precious real estate when flying, so you don’t want to waste it on excess rubber and leather. Sneakers are generally less bulky than trainers, so that’s what we prefer. You can also pack some flip-flops and slip into them before you go through airport security. You won’t be asked to take them off, and they’re much more comfortable than their closed travel shoes .
• Use your toiletries: Long flights mean plenty of time for odor and dirt to build up, so pack a few toiletries in your personal bag. Wet wipes are particularly handy for keeping yourself clean without having to get up from your seat. Then again, there’s nothing quite like a splash of water to keep yourself freshened up, so don’t be shy if you want to use the restroom. There you can rinse your mouth, wash your hands, do your ones and twos, and get a good look at yourself in the mirror.

• Be polite to flight attendants: This should go without saying, but we’ll say it anyway: be polite to the staff. It’s going to be a long flight, so you’ll want to establish a good, albeit temporary, relationship with the flight attendants who will be assisting you throughout the flight (and that includes emergencies). A simple raise of the hand here, a smile there, and a once-in-a-while “thank you” will go a long way to making their job easier and, thus, the journey smoother.
• Be considerate to your neighbors: This politeness and courteousness should also extend to your neighbors next to you and in the nearby rows. Put your phone on silent (apps and alarms might still ping you even if you’re in airplane mode) and ensure that your earphones aren’t bleeding too much noise. Watch your elbow too. As a rule, we like to keep elbows within the armrests to make sure they’re not disturbing anyone else.

Find Your Quiet Place

• Set your clocks: Hold up! We don’t mean setting up your alarm; that’s a terrible idea unless you want all eyes on you. Instead, set your clock to your destination’s time zone. This way, you’ll be able to keep track of when you should take naps during the flight to minimize jet lag. Better yet, see if your smartphone has a dual clock option (most do) so you can also keep track of time at home. The more in tune you are with your time zone, the easier it’ll be to anticipate your tiredness.
• Use a pillow: Catching Z’s during a long flight is tricky for a multitude of reasons, but one specific side effect we all want to avoid is muscle pain. The solution? Travel pillows . These come in all shapes and sizes, ranging from your usual toilet seat-shaped cushions all the way to inflatable ones. The latter takes up less space than the former, so that’s our usual go-to whenever we travel. Alternatively, you can bunch up a long scarf or use a packable jacket to rest your head.
• Keep warm: You never know how cold the plane’s cabin is going to get, so it’s a good idea to pack a blanket. A lot of long haul flights will include one, though there’s no guarantee, and you likely won’t know until you actually board. There are travel blankets that are designed to be thin but good at insulating, so we suggest checking one out. However, we find bringing a few extra clothing layers just in case does the trick.
• Sleep with earplugs: While noise-canceling earphones do an awesome job at blocking noises, they’re not necessarily designed to stay in your ears while you sleep and are at risk of falling out mid-nap That’s where earplugs come in. There are tons of different kinds out there, so find a comfortable pair and get some shut-eye.
• Block out bright lights: Unlike the lightbulb in your room, the lights in an airplane cabin sit pretty close to your eyes and can be hard to ignore. Sure, you can turn off those at your seat, but probably not the nearby rows. Fortunately, an eye mask will block off any incoming light that’s going to stop you from falling asleep, regardless of where it’s coming from. However, make sure to use one that doesn’t fit too tightly. Otherwise, you’ll wake up with the back of your ears irritated. Pro tip: We find that a neck gaiter works just as well and is more functional once you reach your destination.
• Don’t forget to stretch: After you take a nap or come out of REM sleep, it’s always a good idea to stretch out your muscles. As counterintuitive as it sounds, sitting around all day can be just as tiring as standing. Stretching will help keep the blood in your muscles flowing and relieve pressure or swelling in sensitive areas of the body.

Stay Powered Up

• Have snacks at the ready: Airline food is relatively expensive, especially the snacks like chips and chocolates. Skip those entirely (as tempting as they are) and instead pack your own snacks like granola bars, nuts, dried fruits, and trail mix. They’re our go-to travel snacks because they’re quick sources of energy and aren’t too messy to eat. The only thing you have to worry about them is the crumbs they leave, so you better get every bite in your tummy. Also, keep in mind that your seatmate may have allergies, so be courteous if they ask you to put your food away.
• Drink plenty of water: The other thing to keep in mind about certain snacks is how thirst-inducing they are. However, like snacks, beverages can be expensive and come in disposable PET bottles. Instead, bring your own insulated bottle that you can infinitely reuse during the trip, and just top up on water at the airport drinking fountain.

So, did you get all of that? Awesome! Now you’re a bit more prepared for your next long flight. Hey, maybe these long flight tips even made you look forward to flying. It doesn’t have to be a taxing experience from start to finish. With a bit of preparation and good spirits, you’re bound to make hours just fly by!

May 16, 2023

Author: Jude Miguel De Leon

Miguel loves road trips and actively takes the scenic route to make things interesting. When he's not behind the wheel with a trunk full of gear, you'll find him tinkering with a computer; a hobby he picked up while watching tech reviews starting at age 12. You'll never see him consider a product without being armed with plenty of product research & testing first.

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12 Nut-Free Snacks For A Long-Haul Flight – You Must Know

Traveling can be tiring – both mentally and physically. And one of the biggest challenges for long-haul travelers is food restrictions. From traveling without dairy to avoiding gluten-containing foods, there are a lot of food restrictions that you need to be aware of if you’re flying.

But fret not! This blog will share 12 nut-free snacks for a long-haul flight without breaking the bank. These snacks will keep you energized and satisfied throughout your journey, from fruit bars to vegan granola bars.

Why Are Nuts A No-No On A Long-Haul Flight?

Nuts are a popular item to pack in your luggage for a long-haul flight, but one big reason flights should never include them is: They can cause severe health problems

In particular, nuts and other items containing high omega-6 fatty acids, linoleic acid, and arachidonic acid can increase the risk of heart disease, cancer, and infertility. These fats travel easily through the air and into people’s lungs, where they can cause inflammation and breathing problems. In extreme cases, nuts can even lead to death.

So what should you do if you feel forced to bring them on your trip? Pack them in a sealed container or stick them in your carry-on bag, so they don’t come into contact with other passengers. And if you have to include them in your suitcase, make sure you store them away from food products that could contaminate them (like dairy products).

What Ingredients Can You Use In Place Of Nuts?

Nuts are a great source of protein and healthy fats, but they can be expensive and difficult to find in some situations. Instead of nuts, many people turn to alternative ingredients that have similar benefits. Some of the most common replacements for nuts include seeds (especially poppy seeds), shredded vegetables, hummus, avocado, and almond butter.

Each option has unique benefits, so it’s important to experiment with combinations until you find what works best for you. Try using nut-free recipes as a starting point so that you know which substitution will work well in specific dishes. And don’t be afraid to try new flavors – Nut-free baking can be fun and addicting.

12 Nut-Free Snacks For A Long-Haul Flight

If you’re traveling for a long-haul flight, pack nut-free snacks. Some great options include apple slices, grapes, and trail mix. Be sure to pack plenty of water so you can drink as needed. Ensure your snacks stay fresh in the air – put them in an airtight container or baggie. And lastly, avoid foods with excessive sugar or salt since these may not be healthy during a long journey. We hope these tips help.

1.Portable Granola

Portable granola is a great snack for long flights as it is healthy and filling. You can make your own or buy pre-packaged gluten-free and nut-free versions. It is also a good way to keep your energy levels up during the flight without any stomach issues. Make sure to take plenty of water with you, too – dehydration can be an issue on long flights.

2.Air-Popped Popcorn

Popcorn is a great option if you are traveling with a nut-free or gluten-free diet, as it doesn’t contain any of these allergens. Furthermore, it is also perfect for people who have sensitivities to dairy, soy, or grains since all the ingredients are natural. Just pop the kernels in the air, and they will start to pop – making it easy to eat. You can also try trail mix or fig bars if you don’t have any popcorn available.

3.Fruits In Syrup

If you’re looking for a healthy and portable snack, try fruits in syrup. Mix some fruit juice or nectar with honey to make the syrups. These are perfect if you want something sweet but want something containing something other than refined sugar, like candy bars or cake. You can also buy pre-mixed packets of these syrups, which makes them even easier to take on your trip.

Many people forget about pretzels when traveling, but they are a great snack option if you have a nut-free or gluten-free diet.

4.Veggies Wrapped In Bacon And Cured Meat

If you’re looking for a healthy and flavourful snack, try wrapped vegetables. Preheat your oven to 350 degrees Fahrenheit and line a baking sheet with parchment paper. Then, lay out the veggies of your choice (broccoli, carrots, etc.) and top them with bacon or cured meat ( ham, sausage, etc.). Bake in the oven for 15-20 minutes until everything is crispy and delicious.

5.Nut-Free Trail Mix

Trail mix is a great way to keep yourself energized on long-haul flights. It’s nutritious, filling, and soy-free, meaning everyone can enjoy it! Some ingredients include seeds, nuts, and dried fruits, which are perfect for keeping you sustained throughout your journey.

To ensure they stay fresh and healthy for hours, store them in an airtight container.

6.Un-Baked Cookies

If you’re looking for a snack that is easy to carry on your trip but also healthy, consider cookies. You can store unbaked cookies in an airtight container for up to two days or in the freezer for one month. Preheat the oven to 350 degrees Fahrenheit and line a baking sheet with parchment paper before putting it in the batter. Then, bake them for 10-12 minutes until they are golden brown and crispy.

7.Roasted Pumpkin Seeds

Looking for a nutritious and delicious snack, you can take wherever you go? Roasted pumpkin seeds are perfect! They provide your body with vitamins, minerals, and fiber, and they’re also gluten-free and vegan. Plus, they’re portable – making them the perfect option if you have to rush somewhere or want something quick and easy.

If savory snacks aren’t your thing, then roasted pumpkin seeds might be just what the doctor ordered.

8.Cashew Cheese Balls

Cashew cheese balls are a perfect snack for long-haul flights as they are both nutritious and tasty. Not only that, but you can make them with cashew cheese. Cashews are a good source of protein and healthy fats. They can be easily made in advance and stored in the fridge for later consumption – making them ideal traveling companions! If you’re looking for a nut-free snack that is also yummy, these balls may be the answer you’ve been searching for.

9.Raw Apple Slices With Cinnamon And Ginger

Raw apple slices are a delicious and healthy snack that You can enjoy at any time of the day. They contain vitamins, minerals, and antioxidants, making them ideal for long-haul flights. Plus, they’re easy to carry on your plane as they don’t require any preparation – place them in a plastic bag, and you’re good to go.

If you love apples but don’t want to fuss with preparing them yourself, consider grabbing some raw apple slices from the store instead.

10.Mixed Berry Squares

Mixed berry squares are the perfect snacks for long flights. They are gluten- and dairy-free and contain antioxidants, vitamins, and minerals to keep you energized throughout your journey. Storage is simple – just put them in a sealed container and store them in the fridge before departure.

11.Coconut Milk Yogurt Popsicles

Coconut milk yogurt popsicles are a healthy and delicious snack that you can enjoy at any time of the day. Not only do they taste great, but they’re also packed with electrolytes, vitamins, and minerals to help re-fuel your body during long flights. Store them in the fridge for an easy snack that will satisfy you.

12.Smoked Salmon

Smoked salmon is a great food to have on hand if you’re traveling for an extended period. Not only does it taste delicious, but it also provides essential fatty acids and protein, which can help keep you energized throughout your journey. If you are traveling with a food allergy or sensitivity, carry plenty of smoked salmon snacks with you, so you don’t miss out.

Travelling can be stressful enough without worrying about food allergies or intolerances. That’s why we’ve put together a list of 12 nut-free snacks for a long-haul flight. From fruit bars to trail mix bars, we’ve got you covered. So, what are you waiting for? Start packing your nut-free snacks today.

Frequently Asked Questions

Can i eat any nuts on the plane.

Yes, you can eat nuts on a plane as long as they are in their original packaging and you’re not eating them raw. Some of the best nut-free snacks include trail mixes, apple sauce, fruit bars, and dark chocolate. Sticking to healthy snacks that will keep you sustained during your long flight is important.

What Are Some Of The Best Nut-Free Snacks To Bring When I Fly?

When flying, monitoring your food intake and avoiding any potential allergies is important. Some of the best nut-free snacks for a long flight include hard-boiled eggs, hummus, and vegetables with dip, nuts in a sealed container, and deli meats wrapped in parchment paper.

Are There Other Types Of Food I Can Safely Pack In My Carry-On Bag Without Bringing My Entire Kitchen With Me?

Yes, you can safely pack in other types of food without worrying about bringing any nuts. Some examples include trail mix, granola bars, fruit snacks, and cereal. Just read the nutrition labels carefully before packing anything, as some may contain nuts or nut ingredients.

How Do I Store And Reheat My Nut-Free Snacks, So They’re Still Delicious After A Long Flight?

There are a few ways that you can store and reheat your nut-free snacks on your long flight.

The most common way is to pack them in your carry-on bag. Ensure they are properly stored and refrigerated, as airline food can dehydrate.

Alternatively, you can pack nut-free snacks like carrot sticks, hummus, sliced fruit, etc. packets in your carry-on bag in case hunger strikes mid-flight.

Do Any Of These Snacks Have Nuts?

None of the snacks listed have nuts, but they are all vegan and gluten-free, so they are perfect for anyone with food allergies or sensitivities. In addition, some of the snacks include chickpeas, avocado, kale chips, and roasted Brussels sprouts, which are all high in healthy fats and will give you energy while on your long-haul flight.

Michael C. Herrera

I’m a travel blogger with a focus on safety. I’ve been to all seven continents, and I love sharing my tips for staying safe while traveling. I also have a lot of experience with travel hacking and finding the best deals on airfare and hotels. My blog features reviews of restaurants, hotels, and attractions around the world.

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Home » Explorer Momma » Travel Tips » 30 Nut-Free Snacks For A Long-Haul Flight

30 Nut-Free Snacks For A Long-Haul Flight

Posted on Last updated: August 21, 2017

This post contains affiliate links. 30 Nut-Free Snacks For A Long-Haul Flight

My family, including our 4-year-old and 8-year-old, is preparing for some intense travel this summer. I think I’ve mentioned before, I’m a planner so even though it’s a few weeks away I’m in full panic list-making mode. My current focus is food and snacks, yes snacks. When you have three long flights, including two lengthy layovers one-way, and a child with a serious allergy, snacks are a major issue. Therefore, I’ve been collecting ideas and possibilities and came up with this list of 30 nut-free snacks for a long-haul flight.

Where are you going that requires over 24 hours of travel time each way?

We’ll be traveling to the beautiful country of Georgia and landing in the capital of Tbilisi. My husband is from a town just a couple hours west of Tbilisi so we’ll be visiting family and acting the tourist as we head to Batumi, a rather fabulous city on the Black Sea. If you’re ready for some amazing food, wine, beaches, culture, and welcoming people, this is the place for you.

Comments from the children about Batumi:

“Mommy, what is a dolphinarium? They have one. I want to go there.”

“So Mommy. Do I have to get in the water? I don’t want to swim in the sea, but I can make a sand castle, right?”

“Do you think we’ll see some jellyfish?”

Yes, traveling with kids is always an adventure and an education. I love being there when they experience new things for the first time and see their eyes widen in excitement before they start bouncing up and down. However, for Mom, safety is always one of my major worries on any trip.   You know, right up there on the top of the list is food safety when traveling abroad, especially when a child has a major food allergy.

Why should I be concerned if my snacks have peanuts in them on the airplane?

First of all, my child does not have a peanut allergy, but she does have another allergy that can be equally as deadly. Personally, I do not understand how anyone can justify bringing peanuts or any nuts on an enclosed airplane. One would hope the airlines and anyone who feels their need for a bag of peanuts on an airplane is no problem has never had close contact with someone with a life-threatening allergy.

It’s sort of like me saying, “Here is some iocane powder I’ve instantly dissolved into our drinking water. It is odorless, tasteless, and one of the more deadly poisons known to man. I’m not affected by it because I’ve ingested it in small amounts and have built up an immunity to it. I like the idea of it. Therefore, it is my right to put it in our water supply. Anyone who is poisoned by it will just have to deal with it or go live in another town.”

Be aware of allergies on an airplane

Does this make sense in any way, shape, or form? No, of course not, but for some reason, the idea of eating a bunch of nuts on an airplane and breathing them on your neighbor and the rest of the occupants of the plane as the air moves around the cabin does not even cross most minds. It is not as if you can turn a life-threatening allergy on or off with the flip of a switch. Moreover, the insensitivity, ignorance, or insistence of those not affected is simply a dangerous form of discrimination. I could go on and on with this topic, but we’d better stop there and look at some nut-free snack choices.

Read through my homeowner’s travel prep checklist to make sure you’ve covered it all!

This is a good list including many of the options we like to use for snacks. These are nut-free options great for aiplanes, school snacks, or any child with a nut allergy. However, please, please, PLEASE double-check labels before eating if there is an allergy present. Sometimes company do change procedures and they can then produce items on the same equipment or in the same facility as nuts. I hope you try some new ones out. The pink titles and pictures of the items link to Amazon in case you want more information. Enjoy!

What can I do with 30 nut-free snacks for a long-haul flight?

Pick out a few of these nut-free snacks for a long-haul flight and pop them in a Ziploc bag with each family member’s name for their carry-on. This will divide the load, and you can decide exactly how much you’ll need. My examples in the pictures may look excessive, but when your travel time is over 24 hours without any certainty of nut-free options, a mom likes to play it safe.

Happy Travels!

I hope your travels lead you to exotic, educational, and enjoyable locales! Take some time away and come back to daily life refreshed and a better person. But above all please don’t forget to be kind! Think about the lives of those around you on the airplane, at the beach, and serving you at the restaurant. Be thoughtful and respectful of the locals of the places you visit and the other people around you, and make no mistake, your kids will take note. They will copy what you do, and the world will be a better place because of it.

Where are you vacationing this summer? I’d love to hear about it in the comments below. Give me some good places to start imagining future travels!

*Iocane powder is not a real poison. It is a reference from the film ‘The Princess Bride.’

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Sunday 17th of March 2019

#27, the Cascadian Farms Granola Bars, have almond and peanut flour listed as ingredients. Probably they changed since you made this list two years ago. Not trying to be nitpicky, I just dont want anyone to have an allergy attack in the air!

Elizabeth, I agree, it is so important to double-check ANY label before you eat something because companies do change ingredients. The Cascadian Farms Chocolate Chip Granola Bars box, packaging, and website do not list those ingredients, and they are not on the company allergen warning, yet the Amazon write-up lists them. That's an odd discrepancy and worth looking into. In situations like this, I think it's always good to contact the company directly.

Wednesday 7th of November 2018

It’s ok but I’m hypoglycaemic so what do I do if I have an episode of blood sugars falling. Nuts and seeds work the best and raise the levels slowly. If I eat something with a high GI it will bring my sugars up fast and then they will fall fast again. I was on a flight and all the passengers were told not to eat nuts and none would be served. What to do...

Thursday 8th of November 2018

Thank you for your comment, Karen! It's so hard sometimes because everyone struggles with something, and we all need to be aware of that and be kind. I would speak to your doctor to see what the best options are in that situation and be prepared with snacks before, during, and after the flight, which I'm sure you're used to doing! I can't ever find much I can eat at airports or on planes so always bring my own.

Alexis @FITnancials

Wednesday 17th of May 2017

I love Annie's snacks! They're yummy and healthier compared to other candy and snacks.

Great post! I'll be taking a 9 hour and 40 min flight soon so I will definitely add some of these to my snack list. :)

Http://laceedoeslife.com

Tuesday 16th of May 2017

What a great list of snacks! Perfect for kids and adults!

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I’m a Frequent Flier, and These 15 Things Helped Me Survive an 18-hour, Nonstop Flight in Economy — From $6

These comfy travel essentials made my seat in coach feel like first class.

Travel + Leisure / Tyler Roeland

Even the most frequent fliers, like myself, will tell you that flying is hard on the body. Between the altitude change, long periods of sitting in confined seats, and recycled plane air, a long-haul flight can leave your body feeling depleted of energy, sore, and dehydrated. Plus, flying for long periods of time also takes its toll on the mind. Even though I’ve been a travel writer for nearly 10 years (I fly so often that I have all of my major airport codes memorized), I still get anxiety — particularly when I know that I’ll be stuck on a plane long enough to watch “The Godfather” trilogy. 

Fortunately, these types of flights have become more manageable thanks to my trusty long-haul flight packing list . Recently, I flew on Qantas’ new 16-hour nonstop flight from New York City to Auckland, and despite having business class tastes, I was on a coach budget. But, because I was intentional about what I packed in my carry-on , I was pretty comfortable from takeoff to touchdown. Armed with my arsenal of travel essentials , and my foolproof routine for using them, I almost looked forward to my return flight — the key word there is almost . So, whether your next long-haul flight is to New Zealand or Newfoundland, consider investing in these 15 travel writer-vetted items for a more comfortable experience in economy.

Cabeau Evolution S3 Travel Neck Pillow

I upgraded my flimsy, unsupportive travel pillow to this dual-density memory foam game-changer years ago. Now, it has more than 4,800 five-star ratings and is so popular that 2,000 of them were sold last month, according to Amazon. I love that it comes with seat straps, so I can attach it to any headrest and don’t have to worry about it sliding to one side. The removable, washable cover is also handy, and there’s even a pocket where I can stash my earplugs (which I'll go into more detail about later). And like all of the best travel pillows , the Cabeau Evolution S3 comes with a carrying case and compresses down to be about half its size for easy packing. 

Vouching for its comfort, one shopper wrote , “I just traveled to Israel and England this past month using this pillow and it allowed me to sleep an average of six hours on the four long-haul flights, which is the best I’ve ever been able to do in all my years of flying." 

Anker USB-C Portable Charger 

Not having a full charge on my devices stresses me out, and I hate relying on in-seat power stations on flights as, half of the time, they don't work (or the cabin crew won’t let you have your stuff plugged in during takeoff and landing). That’s why I always travel with Anker's best-selling power bank with nearly 5,500 five-star ratings. While the bank itself takes hours to fully charge, it can boost my iPhone 14 to 50 percent in about 45 minutes. And I only need to charge the power bank once every five days despite using it every day to charge my phone, smartwatch, GoPro 12, and Apple AirPods. It’s also compatible with Samsung devices and includes a USB-C port in addition to the USB-A port. A carrying case and cables are included. 

“It worked great,” according to a reviewer , who relied on it for a 14-hour flight. Another traveler chimed in to add that it’s “perfect when you are on planes or in airports for 20 hours.” 

Neutrogena Makeup Remover Facial Cleansing Towelette Singles

If you can’t shower on a plane, washing your face is the next best thing. Of course, the water from the taps in the lavatory doesn’t have a great reputation. For that reason, I travel with these tiny, pre-moistened cleansing towelette singles from Neutrogena. Despite being so gentle on the skin (i.e. no harsh astringents here), they remove makeup and even my mineral sunscreen, which can be hard to get off even with a full skincare routine and proper bathroom counter space). But don’t just take it from me. They have nearly 60,000 five-star ratings and more than 90,000 units were bought in the last month, making them no. 1 on Amazon’s list of makeup cleansing wipes best-sellers . 

Is it cheaper to buy wipes in bulk? Yes. But as you can see from the following review , sometimes, singles are the best way to go: "They don’t dry out when they are individually wrapped and you can take as many as you need for the trip." 

Crest Scope Mini Brushes-Disposable Toothbrushes With Toothpaste and Pick

It’s amazing how having a clean mouth can make you feel like a new person. But it can be hard to brush your teeth while you’re traveling. What’s great about these disposable toothbrushes is the fact that you don’t even need water, or toothpaste. The bristles feature liquid-like “beads” of Crest Scope. And despite being so compact, these toothbrushes also have built-in picks on the ends, which means that I’m not panicking if I run out of floss mid-flight. 

Amazon notes that more than 4,000 of them were sold in the last month, and many of the 3,100-plus five-star ratings come from grateful travelers who spend a lot of time in the air. As a matter of fact, one shopper called them their “go-tos on long flights.” 

Flex Flap Cell Phone Holder and Flexible Tablet Stand

While most long-haul flights have seatback screens, sometimes they don’t work or have the most recent season of “Yellowstone.” That’s why I like to download my favorite movies and shows on my phone. I’m starting to see more travelers do the same, and on my last flight, I noticed one with this handy phone holder/tablet stand. Designed by a flight attendant, the Flex Flap is a lightweight and compact way to prop up, display, and view your smartphone. When you need to mount your device, simply fold or hang the flap and adjust it until you get your desired height and angle. More than 4,000 of them were bought last month, and it has nearly 4,000 five-star ratings. 

According to one traveler , “It can hold your phone or tablet horizontally or vertically… The stand is also very sturdy, so you don’t have to worry about your device falling over.”

Loop Quiet Ear Plugs for Noise Reduction 

Most airlines give you disposable earplugs for overnight flights. The catch? They’re not the best quality (i.e. don’t expect them to drown out the wails of the crying baby two rows behind you). Instead, invest in these noise-reduction silicone earplugs. They come in six colors and include a carrying case, as well as customizable tips so you can fit them to your ears. Before balking at the $30 price tag, just know this: they’re reusable, and with more than 50,000 five-star ratings, they’re ranked no 1. on Amazon’s list of earplug best-sellers . 

One traveler , who wrote that they’ve always struggled to find earplugs that “strike the right balance between comfort and effectiveness,” called them a “game-changer.” 

SB Sox Compression Socks

Last year, when I flew 40 hours to the Maldives, I arrived in paradise with ankles and shins so swollen that I spent the first day scrolling on WebMD when I should have been snorkeling. Fortunately, it all could have been avoided had I worn compression socks . This particular pair not only increases your blood circulation, which prevents swelling and pain, but it also has cushioned heel and toe support to “provide unmatched comfort,” per the brand. 

Taking to the review section, a frequent flier raved that these socks came recommended by their nurse friend: "Thankfully, this [pair] worked so perfectly on my recent trip to Australia and New Zealand. For my long-haul flights, my feet did not swell at all. I will never buy any other brand from now on." 

Grace & Stella Under-eye Masks

These under-eye masks are described as "an energy drink for your eyes” by the brand. Meanwhile, one satisfied shopper , who wears them while “jet-setting around the globe,” called them “magic in a packet" as they get their tired under-eyes "refreshed and rejuvenated like I've had eight hours of sleep in just 20 minutes.” After reading that testimony, I wasted no time adding a pack to my carry-on for this long-haul flight. 

They're easy to slip on right before you land and really wake up your under-eyes with their brightening, de-puffing, and hydrating blend of moisturizing hyaluronic acid, fine line-smoothing glycerin, and wrinkle-reducing sea moss, and strengthening amino acids. 

Twelve South AirFly SE Bluetooth Wireless Audio Transmitter Receiver 

I don’t understand how we can send people to the moon, but airlines are still having us use headphones with cords. Hopefully, they hop aboard the wireless train soon, but until then, I’ll be using this Bluetooth transmitter to connect my AirPods to the in-seat entertainment console. I love not having to worry about getting tangled up in a cord or having it come unplugged when my seatmate gets up to use the loo. Not an Apple aficionado? No worries. This transmitter, which can last 20 hours between charges, works with most wireless headphones and earbuds. 

“The Bluetooth connectivity to my AirPods didn’t skip a beat,” one traveler was happy to report, noting that they tested it on back-to-back long flights and determined that this product is “worth every penny." 

Basic Concepts Airplane Foot Hammock 

Admittedly, when airplane foot hammocks first came out, I thought that they were dorky. But these days? I’m a believer. Elevating my feet on a long flight not only makes me feel more comfortable, but it also helps minimize swelling. What’s great about this particular foot hammock is its versatility. It offers three different positions, and thanks to its extra-long adjustable strap, it even works for the tallest of NBA players, according to the brand (granted, they should probably be flying business class). 

“I use this every time I go on long flights (like 20-hour long flights) and trust me, this makes economy so much more comfortable,” gushed a reviewer , who appreciated that it’s simple to set up and comes with a travel case.

Owala FreeSip Insulated Stainless Steel Water Bottle

Because airplane cabins circulate air pulled from the outside, where there’s very little moisture at cruising altitudes, it’s very important to stay hydrated. Otherwise, you can suffer from undesired symptoms like headaches, dry skin, scratchy throat, etc. Instead of waiting for the flight attendants to come around once every few hours with their drink cart, I pack a water bottle. I’m loyal to my Yeti Rambler ($40), but if that’s too pricey, consider this BPA-free top-seller from Owala with more than 33,000 five-star ratings. It’s also made with stainless steel and features double-wall insulation, so it keeps drinks cold for up to 24 hours. 

“I can always count on this bottle to keep my water refreshingly chilled,” one well-hydrated shopper said in their Amazon review. “I also appreciate the thoughtful design features of this bottle, such as the leak-proof lid and convenient carry handle.” 

Gold Bond Healing Hand Cream

Speaking of dry skin, to keep my hands from cracking on long-haul flights (where I use a ton of hand sanitizer), I lather on this best-selling, dermatologist-recommended cream . Its fast-acting formula alleviates dryness quickly, and unlike other hand creams, it's non-greasy, so I don't have to worry about accidentally getting it on my clothes. What's more, its 3-ounce tube makes it TSA-approved for my carry-on. Though it's an M.V.P. for long-haul flights, the Gold Bond Healing Hand Cream is great to have handy on every point of my trip; from the hotel to the beach, and beyond. 

“It lasts a long time, it doesn’t smell, and it keeps my hands soft,” summed up one traveler , who declared it their “favorite lotion.” 

Amazon Kindle

In-flight magazines may be things of the past (I was a huge fan of Skymall, although I always browsed, never bought), but these days, e-readers are where it’s at when it comes to reading on long-haul flights. This 5.6-ounce Amazon Kindle is great for travel because it’s ultralightweight. And despite being incredibly compact (it's just slightly larger than my iPhone 14), with its 16 gigabytes of storage, it can hold thousands of books. Plus, it can go up to six weeks in between charges. The high resolution screen is crisp and clear, and the adjustable front light and dark mode means that you won’t have to turn on your overhead seat light and wake up your neighbor. 

"It’s small enough to take anywhere," a shopper said . "It's fantastic for long flights and days lounging about." 

Benefiber On The Go Prebiotic Fiber Supplement Powder Set 

I have Crohn’s disease, so I have a very iffy digestive system. That said, even if your gut is healthy, long-haul flights — and traveling in general — can do a serious number on it. For that reason, I recommend stocking up on these single-serving prebiotic supplements, which were recommended to me by my gastroenterologist. Unlike most plane fare and junk food that I let myself indulge in while flying, these small packets (which I mix with any non-alcoholic beverage) are packed with fiber. Not only does this fiber increase your chances of having healthy bowel movements (and eliminating uncomfortable mid-flight bloating), it also encourages the growth of good gut bacteria. 

“These are very convenient to maintain a fiber regiment while traveling,” wrote one Amazon shopper , who has already reordered them several times. 

Lky Digital Sleep Mask for Side Sleepers 3-pack 

According to the Sleep Foundation , “Light is the most important external factor affecting sleep.” Scientists agree that we get more sleep, and better quality sleep, in dark environments. While most airlines give you eye masks on long-haul flights, they leave a lot to be desired with their low-quality designs. Fortunately, this mask — which has more than 44,000 five-star ratings — blocks 100 percent of light and promises total darkness. Plus, it has an adjustable headband, so you don’t need to worry about it sliding to one side (a feature that side sleepers will appreciate). And thanks to the 3D-contoured fit, it doesn’t rest flat against your eyes and won’t ruin your mascara. 

“These are great; they're light-blocking, lightweight, and super soft,” according to a traveler , who found that, unlike most masks that put pressure on the face, this one doesn’t leave their eyes feeling heavy and puffy when they wake up. 

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Woman&Home

9 essential tips for long flights: How to survive a long haul flight in economy class

Posted: June 22, 2023 | Last updated: June 22, 2023

Whether you need help sleeping on trans-Atlantic flights or suggestions to soothe your nerves, these tips for how to survive a long flight will make the experience more enjoyable. 

Flying in economy can save savvy travelers hundreds of dollars and help secure the best holiday deals, but it’s not exactly a glamorous experience. While bearable on short domestic flights, being restricted to a cramped seat with minimal legroom and recline starts to take a toll on your body, leaving you with an achy back, sore legs, and ample restlessness. 

But, with enough preparation, a trans-Atlantic journey can be manageable, and you won’t have to arrive at your destination feeling frustrated and like your energy’s been zapped out of you. 

BY VIVIAN CHUNG

1. Prep Your Skin

“The challenge with air travel is that your skin is simultaneously prone to dehydration and puffiness from retained water,” explains Archana Johnsen, founder and formulator of skincare brand Forshelli. 

Long hours on a flight can cause your eyes to become puffy, and your skin to become dry, flaky, and dull. 

To combat this, Johnsen suggests packing miniatures of your best skincare products in your carry-on luggage and applying hydrating serums and creams to your skin before you board: “Follow this up with a good quality face oil that will create a thin barrier to prevent water loss, but isn’t heavy enough to cause breakouts when you arrive."

To alleviate those puffy eyes, pack a small metal undereye roller that you can chill with some ice from your drink, and gently massage the undereye area about an hour before landing.

2. Drink Water Consistently

With drier air and decreased oxygen levels on board, Bob Bacheler, a critical care nurse, emphasizes the need to stay hydrated throughout a long haul flight: “The human body loses about 8 oz of moisture per hour on an aircraft at altitude, mostly from breathing. That translates to ½ lb of weight loss per hour."

Dehydration can lead to headaches and irritation, and can also compound the effects of alcohol at altitude. Bacheler suggests consuming an equal amount of bottled water if you’re going to enjoy a glass of wine on board. 

3. Perform Your Bedtime Routine

For those who find it difficult to fall asleep on flights, replicating your at-home bedtime routine as much as possible can help you fall asleep faster. So if that’s having chamomile tea before bed, ask for some on your flight. Bring a sleep kit on board with you, with a supportive travel pillow for your neck, silky eye mask, and earplugs you own to block out noise and light. Throw in a travel blanket if you have the space, and a pair of fluffy socks to keep your toes cozy.  

4. Keep DVT at Bay

Consistently moving around on long flights can help prevent blood clots from forming in a deep vein in the lower extremities, a condition known as deep vein thrombosis (DVT). 

Flights that are longer than four hours generally pose an increased risk for DVT. To mitigate the effects of sitting in a confined space for a long period of time, Sara Faravelli, a certified personal trainer and yoga instructor, suggests doing some in-seat stretches to keep the blood flowing, in addition to walking around the cabin when it’s safe to do so. 

“Sit up straight and extend your arms forward, parallel to the ground. Hold for five seconds, then release,” explains Faravelli. “Or extend your left arm overhead and bend your right knee, bringing it toward your chest. Hold for five seconds, then release. Repeat on the other side.”

Another simple exercise calls for clenching your fists and rotating them in circles 10 times each way. 

5. Forget About Dressing to Impress

Frequent long haul fliers know to dress in comfortable layers so you can add and remove according to fluctuating cabin temperatures. Dressing in loose-fitting and flowy silhouettes will make being in a restrictive economy seat feel more bearable. Being in soft fabrics will also allow you to fall asleep more comfortably. Pack an extra set of clothes to change into once you deplane. Not only will this help you feel fresher, but is also necessary if you're landing in a much warmer or colder climate. 

6. Bring Your Own Snacks

Functional Nutrition Practitioner Lisa Jacobsen recommends skipping the onboard meals and snacks. Studies show that the dryness and low pressure in the cabin reduce the sensitivity of our taste buds for sweet and salty foods by as much as 30%, so food and drinks taste different when we’re in the air. 

To combat this, airlines add significant amounts of salt and sugar to their mass-produced foods. “The result: we feel more bloated, tired, and dehydrated after eating airplane food than we did when we boarded the flight,” explains Jacobsen. 

Instead, drink lots of water, and snack on foods high in healthy fats, like olives and nuts to keep you satiated and feed your skin and brain during the flight. 

7. Pack Your Favorite Things

For anxious fliers, Alyssa Mairanz, a licensed mental health counselor, suggests treating yourself to a few magazines, a new sheet mask to wear during the flight, or a new game on your phone to shift your focus from the nerves of flying. “Anything that brings you joy and feels like ‘play’ might help take your mind off the moment,” explains Mairanz. 

8. Get Noise Cancelling Headphones

From quality earbuds to intuitive over-the-ear headphones, frequent long-distance travelers should consider investing in a pair of noise-cancelling headphones to get through a long flight. 

Indulge in your favorite podcasts, the best audiobooks or the latest in-flight entertainment without being disrupted by the hair-raising shrieks of a toddler or especially chatty neighbors. 

9. Don’t Get Stuck in the Middle

Seat choice matters on a long flight in order to make the experience as comfortable as possible. While a window seat affords more privacy and the ability to prop your head against the wall while you try to sleep without having to worry about letting your seatmates out, the aisle is preferable for those who plan to get up from their seat consistently. 

Whichever your preference, selecting your seat before your flight ensures you won’t be stuck in the middle. 

For fliers who are nervous about turbulence, select a seat towards the front of the plane or at the wings, which experiences less turbulence than the rear.

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