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.

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

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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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These are the Best Airplane Snacks to Pack for Long Flights

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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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11 Airplane Snacks for Long-Haul Flights

Written by Lauren Panoff, MPH, RD on June 18, 2024

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Embarking on a long flight can pose several challenges, especially if you’re bringing kids, but many of them can be alleviated with the right snacks. 

Let’s answer the most important question first: Can you bring snacks on an airplane ? Yes! As long as the snacks are solid foods (like a bagged PBJ or a packaged trail mix), you’re good. If you have gel or liquid snacks, they can’t be larger than 3.4 oz to make it past the TSA security checkpoint.

Your next question is probably: what snacks can you bring on a plane ? Lucky for you, we’ve rounded up 11 best travel snacks for adults and kids alike. Keep these handy for the next time you’re planning a trip in the sky.

How to Pack Snacks for the Plane

When packing snacks for the plane, what’s most important is to choose things you like and make sure they’re TSA-compliant (so you don’t have to throw them away at security). 

But, if you're not traveling by plane, you're in luck! We've compiled a list of our favorite healthy road trip snacks , perfect for your next journey.

Here are a few tips to keep in mind when getting your airplane snack plan together: 

• Plan ahead as much as possible to reduce stress
• Prioritize snacks with a long shelf life and don’t require refrigeration
• Make sure you pack them in appropriate containers, like plastic storage ware or reusable bags with zippers
• Choose snacks that don’t require utensils, in case you forget to pack some
• Don’t forget the wet wipes to clean your hands
• Pack a variety of flavors and textures to prevent boredom

The Best Airplane Snacks

Now that you’re prepped and ready to build your snack arsenal, here are 11 fantastic ideas for snacks on a plane as you plan your next trip. 

Crackers and Almond Butter

Crackers are lightweight and durable, providing a satisfying crunch. Paired with almond butter, they offer a delicious balance of carbs, protein, and healthy fats. This combination keeps you full and energized, perfect for long flights or layovers.

Need a nut-free version? Try sunflower butter or hummus (if you’re going to eat them within a few hours) instead. 

Chomps Meat Sticks

Chomps meat sticks are a flavorful and satisfying snack to toss in your carry-on. They come in multiple flavors, like Salt & Pepper Venison , several turkey varieties , or you might want to grab a snack-sized Chomplings variety pack — which includes 18 mini versions of Original Beef, Italian Style Beef, and Original Turkey. 

Each healthy meat stick provides 10-12 grams of protein, 0g sugar, and 80-100 calories. 

Dried Fruit

Dried fruit is easily portable and has a long shelf life. Options like raisins, apricots, pitted dates, and apple slices offer natural sweetness and a quick energy boost. Rich in fiber and vitamins, dried fruit is a healthy, mess-free choice, perfect for satisfying cravings on the go.

Another option is to toss dried fruit in a bag with some cereal, dark chocolate pieces, nuts, and seeds for a simple and satisfying homemade trail mix. Or, grab some dried fruit in the form of fruit leathers for a totally different appeal.

Maybe you’re looking for lighter snacks for airplane trips. If so, rice cakes are a perfect fit. Available in various flavors, they have a satisfying crunch without excessive calories. 

Their versatility allows for pairing with toppings like nut butter, hummus, or cheese. Rice cakes are a convenient, mess-free option for on-the-go munching during trips.

Cheese Sticks

Cheese sticks are convenient and tasty, providing a good source of protein and calcium. Individually wrapped, cheese sticks are also easy to pack with minimal waste. 

Perfect for a quick bite, cheese sticks help keep you satisfied and energized between meals throughout your plane ride. 

You might choose a cheddar stick, string cheese, or a non-dairy variety like these from Daiya. Alternatively, you could opt for a cheese wheel in wax. 

Fresh Fruit

Fruit is a healthy, high-fiber, naturally sweet snack option that works well for air travel. Choose fruits that come in their own convenient packaging, like bananas, oranges, or clementines. You could also bring apples, pears, grapes, or berries. 

Pretzel Sticks

Pretzel sticks are an excellent airplane snack , with a satisfying crunch and a salty flavor. They can also be ideal for dipping in hummus or having it alongside a cheese stick or piece of fruit, or original beef jerky .

You might be thinking, “I don’t want to have a bunch of pistachio shells on the plane,” — but you’re in luck! You can also buy pre-shelled pistachios so there’s no mess to clean up. 

Pistachios come in a variety of flavors, too, whether you prefer original, salt and pepper, vinegar, or something spicy like these from The Wonderful Company . 

Plus, pistachios are a natural source of melatonin ( the highest of all the nuts ), which might help you get a good airplane nap in before you land.

Not a big fan of pistachios? Any nuts will do if you prefer something like walnuts, cashews, or almonds instead. 

Veggie Chips

Veggie chips are made from vegetables like kale, sweet potatoes, or beets. They may be flavored and offer a satisfying crunch with the added benefit of vitamins and fiber. 

Easy to pack and less greasy than regular chips, veggie chips are a healthy and simple option for on-the-go snacking. For example, get your greens in with Brad’s Kale Veggie Chips or Gimme Roasted Seaweed snack sheets. 

Granola Bar

Whether you buy them in a pack or prepare a homemade batch, granola bars are a nice, nutrient-packed airplane snack. Packed with oats, nuts, and dried fruits, they provide a balanced mix of protein, fiber, and energy.

If you’re not into nuts and seeds, try That’s It! fruit bars , made with fruit only. 

Popcorn is light and airy and easy to pack in a bag. Choose whether you prefer original air-popped popcorn or perhaps a flavored variety. 

Either way, popcorn is a perfect low-calorie option for munching and keeping your mind occupied during a long flight. 

Even if you don’t think you’ll need a snack on a flight, you might want to pack a couple. You never know when you’ll experience a longer delay than anticipated or find yourself needing an energy boost. These airplane snacks can come in handy!

• Meng X, Li Y, Li S, et al. Dietary Sources and Bioactivities of Melatonin. Nutrients. 2017;9(4):367. Published 2017 Apr 7. doi:10.3390/nu9040367

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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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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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The 8 Best Airplane Snacks for Long Flights (Don’t Travel Without These!)

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Don’t be shy about packing snacks in your carry on luggage – these are the best airplane snacks for long flights

Have you ever been hungry on an airplane?

Most domestic flights aren’t long enough to make hunger a huge issue and most international flights bury you in food, so luckily it isn’t something many travelers have to deal with often.

But getting hungry when you’re stuck on an airplane is pretty miserable. Myself and hundreds of other passengers discovered that on a flight from Europe to the US. During this 12 1/2 hour flight, the flight attendants discovered that over 100 meals were not loaded on the aircraft prior to take-off. This meant that every passenger got one meal and two bags of pretzels… for a 12 1/2 hour flight.

That was miserable, but it was an eye-opening experience to me: it is absolutely critical to pack snacks in your carry-on. It’s so easy to bring food on an airplane. Worst case? You don’t eat it. The snack will be there for your enjoyment later while you’re relaxing in the hotel room (something I have appreciated on many occasions).

If you’ve always wondered what things you should pack in your carry-on, look no further: these are the best airplane snacks for long flights. Don’t travel without these!

Please note: this post may contain affiliate links. What that means is, if you click on a link and make a purchase, I may make a commission at no additional cost to you. For more information, please see my Affiliate Disclosure .

Can you bring snacks on an airplane?

Did you know you can bring food on the airplane? Not only the food you buy after security – you can bring your own food to the airport from home!

Many travelers don’t know this. Don’t worry if you falsely assumed that food & liquids cannot pass through security. That’s a very common misconception. Thankfully, TSA is just worried about liquids. Anything on this list can make it through US airport security with no problems!

What makes a great travel snack?

The best carry-on snacks are tasty, filling, and not very smelly. It’s important to satisfy yourself and not disrupt the other passengers!

You also need to keep in mind importation rules when you’re traveling, however.

Anything you bring with you into a new country is considered an import. Many countries have import regulations and some of these food items may be prohibited. That means you can bring it on the plane, but not into the country… so you just have to be sure to eat it before landing!

Fruit, meat, and dairy are often restricted. Check out the State Department website for more information.

Another consideration is nut allergies . I was on a flight once where a passenger had a dangerous allergy and just the scent of nuts would set them off. Because of that, all foods with nuts were banned for the flight. Be sure to pack at least something that doesn’t contain nuts, just in case!

My favorite airplane snacks are:

• Allowed for import, or easily consumed on the plane
• Easily packable – they don’t need special refrigeration
• Super filling & satisfying
• Low odor (so no tuna sandwiches here!)
• Low risk for food poisoning

At the end of the day, the best carry on snacks are the snacks you would love to eat at home – and don’t break any rules!

1. Trail mix

Trail mix is the quintessential packable snack. Sweet, savory, crunchy, chewy, and super filling, it’s great to throw in your bag.

Two notes, however – as mentioned above, the dried fruit and nuts may be problematic. Definitely check on the import of dried fruits before assuming it’s safe to import. And bring a backup snack in case a passenger has a nut allergy!

2. Granola or breakfast bars

Granola bars are classically packable snacks. I like to bring a couple fruity granola bars and a couple crunchy granola bars . I never really plan to eat them all on the plane, but they’re great to have in your bag while walking around town or lounging in the hotel. Trust me, extra snacks are always good!

I’m definitely a fan of KIND bars because they are packable, filling, and seem somewhat healthy.   You can throw one of your favorites in your carry-on and a few extras in your checked luggage in case you need something quick and easy at the hotel.

Another snack I always bring on the airplane is breakfast biscuits. Usually, coffee & tea is served before landing and these little biscuits are so tasty when they’re dunked in coffee. I’ve eaten them during layovers, too, and it’s a great pick-me-up.

3. Snack crackers, like Cheez-Its, Goldfish, or Pita Chips

Is there anything better than a salty cracker? I love packing savory snacks. Cheez-Its and Goldfish are a little bit less healthy than pita chips, so go ahead and bring whatever you prefer!

The package from Amazon below is awesome. There are so many alternatives and you’ll be able to enjoy the snacks before, during, and after your travels. Plus there’s variety for everyone in your group!

4. Hard-boiled eggs

Hard boiled eggs are tricky for two reasons: they may be problematic upon arrival and they may be smelly.

For that reason, I recommend you pack them in Ziplock bags and only open the bag when you’re ready to eat your tasty airplane snack.

Be respectful of the flight attendants and peel your egg ahead of time. If you try and peel the egg on the plane, you’re almost guaranteed to drop egg shell bits on the floor. If you peel it ahead of time, you can pre-add some salt and pepper to your baggy and make the snack even easier!

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5. Easy-to-pack cheese snacks

Cheese snacks are almost certainly NOT allowed in other countries so you’ll have to eat these on the plane. However, my favorite cheese snacks are these little Baby Bel cheeses wrapped in wax. They are fine out of the fridge for a bit, so don’t worry too much about transporting them. I would plan to eat them sooner rather than later, but these cheese snacks are super satisfying and filling so I don’t think that’ll be a problem!

6. Uncrustables – or some other nut butter snack

You probably haven’t thought of Uncrustables in over a decade, but they have become my new favorite travel snack. I throw them in my bag for road trips, short flights, and international flights alike because they are so easy. If you’ve never had an Uncrustable, it’s a frozen PB&J sandwich that you allow to thaw for a few hours. When it’s thawed, it’s a perfect PB&J – without crust, of course.

If Uncrustables aren’t your thing, some other nut butter snack is a great option for the airplane. Justin’s has some awesome options that go great with crackers & fruit. I love the variety of Justin’s – there is chocolate hazelnut butter, honey peanut butter, and even chocolates!

7. A comforting treat, like your favorite candy

You know when you get to that point on an international flight where you just can’t anymore?

Can’t wait to land. Can’t wait to brush your teeth. Can’t wait to be out of your seat. Can’t wait to be off the plane.

For me, that happens around hour 9. For many flights, that’s pretty close to the end. For a 12+ hour flight, however, you still have a ways to go. When that hits, I like to pull out some chocolate. Chocolate for me is my favorite treat and it’s nice to have something to look forward to.

One chocolate I’ve recently discovered that I love is AWAKE Caffeinated Chocolate. Each chocolate bar has the caffeine of a cup of coffee so it’ll both help with you beat jet lag AND give you the chocolate satisfaction you crave.

AWAKE has a few different varieties but I prefer the chocolate peanut butter variety. It’s like a Reese’s – but with caffeine!

8. Instant ramen

Full disclosure, instant ramen is not a great airplane snack. But I still think you should pack it anyway.

I’ve found that the best way to beat jet lag is to eat something warm and satisfying, take a shower, and take a nap right after checking into the hotel room. Ramen is cheap, warm, and satisfying, so I’ve started packing that any time I take an international trip.

So why put it in your carry on?

Well, you never know what will happen if you have a layover . You may miss a flight, have a canceled flight, or find out your luggage is lost. It’s nice to have something on hand to get you through this headache. Whether it’s a quick snack at the airport while the airline figures out your problem or having one comforting thing in your hotel room while they find your luggage, a brick of ramen doesn’t take up much space.

The best carry on snacks are easy to pack, filling, and not too smelly

I’ve compiled this list of the best carry on snacks after dozens of long-haul flights and lots of mistakes. These have become my favorite travel snacks because they are easy to pack, really filling, and super satisfying.

If you’re looking for more packing tips, check out my guide on packing essentials!

Do you have any snacks I’ve missed? Comment below!

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17 Healthy Airplane Snacks You Can Bring Through TSA

Published September 23, 2019

Written by:

Jessie Beck

Jessie is a writer, editor, and content marketer who covers travel gear and adventure travel. She’s called many places home...

Fred Perrotta

Co-founder, tortuga.

Fred Perrotta is the co-founder and CEO of Tortuga. His first backpacking trip to Europe inspired him to start the...

The Tortuga Promise

At Tortuga, our mission is to make travel easier. Our advice and recommendations are based on years of travel experience. We only recommend products that we use on our own travels.

Table of Contents

Can you bring your own snacks on an airplane? Yes, absolutely!

To avoid spending money on expensive airport food and make sure you have lots of healthy options while flying, bring your own DIY snacks and food packed in your carry on or personal item .

For health-conscious and budget-savvy travelers, there’s even more motivation to pack your own airplane snacks. Bringing food from home helps you avoid unhealthy choices at the airport, saves money, and gives you something to look forward to on your flight. 

You don’t have to be a master chef to level up your in-flight food game, either. Many of our favorite in-flight snacks are quick to make and easy to pack. If you’re not sure where to start, these packable, healthy, airplane food ideas will keep you and your travel crew satiated.

Can You Bring Snacks on a Plane?

Yes, you can bring your own snacks from home as long as they’re TSA compliant. Spreadables, like peanut butter, and liquids, like yogurt, must follow the standard 3-1-1 liquid rule . 

Read the Travel Toiletries Packing List for more details on carry on liquid rules.

Foods you purchase after the security checkpoints at the airport do not need to follow the 3-1-1 rule. As long as you’re buying it at the airport, you can enjoy all the in-flight hummus and coconut water you want.

TSA Food Rules: What Snacks Can You Bring on a Plane?

When we talk about food that’s not allowed on an airplane, we’re actually talking about food that’s not allowed through TSA. As mentioned above, you can bring solid foods like chips, crackers, sandwiches, and pasta through TSA in your carry on , but anything liquid or spreadable will have to follow the 3-1-1 rule. So, a 1.15 ounce squeeze pack of Justin’s nut butter is fine, but a four ounce tub of yogurt will be thrown out.

Once you’re past security, this rule no longer applies, and you can bring liquids and spreadables of any size purchased in the airport. So, yes, you could technically bring a sixteen ounce bowl of soup on your flight from the Panera Bread at the airport.

The TSA’s snacks page states:

Solid food items (not liquids or gels) can be transported in either your carry-on or checked baggage.

Common foods you can’t bring through airport security include:

• Any liquid (e.g., yogurt, juice, coconut water) over 3.4 ounces
• Any paste (e.g., peanut butter, hummus) over 3.4 ounces

If you have questions about a specific food item, check TSA’s foods page .

What Snacks Can You Bring on an International Flight?

For international flights, there are no restrictions on what you can or cannot bring on the flight. However, at some borders, there are restrictions on what you can or cannot bring into the country. For example, Australia has strict regulations on what travelers can bring past customs and will confiscate any fresh produce or homemade meals you have in your luggage.

If you’re traveling internationally, be sure to eat your food in-flight so you don’t get it tossed at the border. If you want to pack something just in case you’re hungry, but aren’t sure if you’ll eat it, go for a packaged snack like crackers or a protein bar.

Snacks Not to Bring on a Plane

While technically allowed, you should also avoid smelly foods and allergens as a courtesy to your fellow passengers. For your own sake, skip messy foods you could easily spill.

Foods to avoid bringing on an airplane include:

• Smelly foods like tuna
• Allergens like peanut butter or any peanut-based snack
• Liquids that are likely to spill and harder to get through security due to size limits

Also, a word about yogurt. We all know it’s a good last-ditch breakfast option when your airport has few healthy options, but it has a tendency to explode when you open it at high altitudes. If you choose to bring yogurt on your flight, open it veerrrry slowly to escape an in-flight disaster. The same goes for anything else that feels pressurized at altitude.

The best airplane snacks are un-messy, un-stinky food you can enjoy at room temperature, like dried fruit or a sandwich. If you’re bringing anything from home, make sure it’s TSA compliant, and won’t stink up the cabin.

If you’re not sure what to bring, use this list of healthy, packable airplane snack and meal ideas. Even the most amateur chef can pull off these recipes.

Healthy, Packable Meals (with Recipes)

If you have the time and motivation, make one of these healthy, easy-to-pack airplane meals before you hit the road.

Blueberry Oatmeal Breakfast Cookie (Vegan, Dairy-Free)

For a quick, in-flight breakfast that won’t get smashed, explode, or cause a mess, reach for one of these nutrient-rich and antioxidant-filled blueberry oat breakfast cookies.

Banana Bread (Vegetarian)

Banana bread is another packable airplane breakfast option. For health-conscious travelers, choose a whole-wheat recipe that uses coconut oil instead of butter. Whatever you don’t pack, you can freeze until you’re back from your trip.

Chickpea Salad (Vegan, Dairy-Free)

This easy lunch recipe also works as a make-in-advance airplane meal. The salad is healthy, TSA-approved, and doesn’t need to be reheated. Plus, the recipe is flexible: toss in some feta cheese or cucumbers to make this meal your own.

Chicken and Vegetable Wrap (Dairy-Free and Gluten-Free Options)

Wraps are one of the best sandwiches for flights. For a healthy option, make this chicken and vegetable-filled version from the New York Times. If you’ll be on a long flight, skip the lettuce to avoid a wilted mess at mealtime.

Fruit, Vegetable, and Cheese Bento Box (Gluten-Free, Vegetarian, and Dairy-Free Options)

Fancy-looking but simple to make, a DIY snack pack is a versatile and easy-to-pack homemade airplane snack. Simply cut up a variety of fruits, cheeses, veggies, and meats. Throw in a few crackers or a piece of bread if you’d like.

Grapes and blueberries are good options for fruits. For cheeses, stick to something low-odor and hard, like parmesan. For meat, go for a dried salami, which is preserved and doesn’t need refrigeration. 

Kale Chicken Salad (Gluten-Free Option)

Salads, the world’s go-to for a healthy meal that’s still tasty at room temperature, are another good airplane food option. To make sure your salad isn’t a mushy mess by the time you board, keep your dressing in a separate (smaller than 3.4 ounce) container. Also, opt for a heartier green like kale, shaved brussels sprouts, or cabbage, which won’t wilt like lettuce or arugula.

Cold Asian Noodles (Gluten-Free and Vegan Options)

You’re an intrepid eater, so why not give your airplane food an international twist with an Asian-inspired cold noodle dish? Sesame soba noodles are a simple classic, but if you want more ideas, check out Brit+Co’s line-up of cold noodle dishes.

Vegan Pasta Salad (Vegan)

For vegans and omnivores alike, recipes like this creamy vegan pasta salad from Love and Lemons are a great food option for air travel . Not only is it delicious, but meat and dairy-free dishes don’t require refrigeration. Even if you don’t end up eating it until halfway through a long flight, it’ll keep.

Chickpea Pan Bagnat (Vegetarian)

A French picnic classic, the pan bagnat is an easy and delicious make-in-advance sandwich option that actually gets better (not sad and soggy) the longer it sits. However, the original recipe has tuna, a major airplane no-no. Instead, try this vegetarian twist with chickpeas to make one of the best sandwiches for long flights.

Airplane Snacks

For short flights or just-in-case-I’m-hungry moments, toss one of these healthy airplane snacks in your bag.

• Dried fruit: Unlike real fruit, you can’t crush these babies. If you’re crossing time zones, go for dried berries. Target (Good & Gather) and Trader Joe’s both have good options without added sugar. I’m partial to Target’s dried mango and pineapple.
• Popcorn: The perfect accoutrement to your in-flight movie binge.
• Almonds: A protein-filled snack to keep you feeling full for longer.
• Crackers: Go for a healthier whole-wheat option that’s great for kids and adults.
• Fruit and veggie slices: Pack a bag of snap peas, apple slices, or any other fruit or veggie you love. 

There are also a few snacks you can make with hot water from the drink service.

• Miso soup : For a warming, in-flight snack, bring a packet of instant miso soup. Just be sure to keep your cup ¾ full, or use a thermos with a lid to avoid any turbulence-induced soup burns.
• Instant oatmeal : Grab a packet of oats or throw some quick oats in a thermos with your favorite toppings.
• Instant noodles : Choose a low-sodium instant noodle, since salty foods exacerbate the dehydration caused by air travel. Again, keep your bowl or food jar only ¾ full.

How to Pack Snacks for an Airplane

With most homemade airplane meals, your food is only as portable as its container. When packing your carefully crafted sandwich, salad, or noodles, make sure to choose a leak-proof container that will keep your food intact. 

Vremi Collapsible Food Container ($20)

Vremi’s line of collapsible containers is leak-proof and will keep your food safe in transit. After you’ve finished your snacks, the container collapses flat so you can stash it in your bag without it taking up as much room as traditional Tupperware.

Zojirushi Food Jar ($28+)

Japanese brand, Zojirushi, makes an affordable but high-quality line of thermoses and food jars designed to keep your warm food warm and cold food cold. If you prefer sturdier Tupperware or want to keep your food hot or cold in transit, use Zojirushi’s food jar to transport your pasta, salads, or snacks.

Stasher Bags ($8+)

Use a reusable, silicone bag from Stasher to transport your sandwich, pretzels, dried fruit, or any other snack you’d normally toss into a Ziploc bag. These bags pack even smaller than collapsible Tupperware and can be reused during your travels or on your return flight home. Like Bee’s wrap, they’ll also help you create less trash while you travel.

Bee’s Wrap ($15+ for 3)

Unlike foil or plastic wrap, you can wash and reuse these natural, beeswax-covered wraps — a plus for eco-friendly travelers who want to reduce the amount of trash they create on the road. Use them to transport sturdier foods, like sandwiches or carrot slices, and pack them on the outside or top of your bag.

Humangear Spork ($4)

If you’re bringing a dish like noodles or salad, you’ll need a utensil. Toss one of these petite, BPA-free sporks by Humangear  in your bag, instead of disposable forks and spoons from airport stores. Go for the titanium spork ($14) for an upgrade.

Snow Peak Chopsticks ($38)

Prefer chopsticks with your noodles? Grab a pair of portable chopsticks from Snow Peak . Made from high-quality stainless steel and bamboo, these chopsticks break in half when not in use and, when put together, form a full-sized chopstick. They’re expensive compared to the $4 spork but incredibly well-made and designed to last. My partner, Jon, has been using his for over ten years.

Snacks on a Plane

You can eat healthier while saving time and money by packing your own foods and snacks in your personal item . Just make sure your food:

• Follows TSA’s 3-1-1 rule : Spreadables, liquids, and liquid-ish foods like hummus, yogurt, and nut butter must be in 3.4 ounce containers or smaller.
• Tastes good at room temperature : Consider sandwiches, cold noodles, and salads.
• Isn’t smelly or messy to eat : Just say no to in-flight tuna.

When packing airplane snacks, consider using eco-friendly collapsible Tupperware, beeswax wraps, silicone sandwich and snack bags, and camping sporks you can reuse throughout your travels.

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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.

© Extravitality 2016

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15 Healthy Plane Snacks That Beat In-Flight Meals

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Ever get really excited for your in-flight meal? Do you anticipate with childlike wonder what gourmet cuisine you’ll find beneath the foil wrapped tray? Yeah, me neither. I’m past the point of hoping that the meal will be edible enough to sustain me on a long flight . Instead, I now pack my own healthy plane snacks – a much more delicious and nutritious alternative. And cheaper than buying airport food – at least in Vancouver.

Why bring your own healthy plane snacks?

Unless you’re on a superior airline, or seated in First Class or Business Class, it’s a safe assumption that your in-flight meal will be less than desirable. That’s if you even get a meal – many airlines don’t offer an in-flight meal if you’re in Economy . So how can you make sure you don’t go hungry your next big travel adventure ?

While you can pay for a snack if you want them, it’s better to bring your own. Firstly, it’s much cheaper than buying something in the terminal, or worse, on the plane itself. Secondly, bringing your own healthy plane snacks is way better for you – and a heck of a lot tastier.

In-flight meals are loaded with salt which dehydrates you while simultaneously making you more bloated when you can’t easily move around. We’ve all been through that uncomfortable feeling on a plane, or gotten a headache you can’t get rid of (that’ll be the dehydration). Healthy plan snacks are a way to combat both of these issues.

Important things to note about bringing food on a plane

There are a few considerations to think about when bringing your own food from home for a flight. Some are practical, some around restrictions and some are around your fellow passengers.

Can you get it through security? No liquids over 100ml means you can wave goodbye to your soup, smoothie, pudding and basically anything “spreadable”. It’ll be fine on a sandwich but you can’t bring a jar of Nutella or jam with you.

Is it allowed in the country you’re visiting? In case you have leftovers it’s worth noting restrictions around meat, dairy, fresh fruits and vegetables and even honey products at your destination. You may have to be willing to throw something away should it not be allowed.

Will it affect someone with allergies? Just because you can bring it, doesn’t mean you should. It’s probably best to forego peanut-based snacks to avoid causing unnecessary discomfort to a fellow passenger.

Will it stink up the entire plane? For the sake of everyone on the plane, don’t pack overly smelly foods. Maybe leave the tuna sandwiches at home, as well as anything else that could be an assault to the senses of those around you.

Do you need cutlery to eat it? Since you can’t bring a knife on a plane think about how you will eat your food. I never travel without my plane approved travel cutlery (also great for camping), but anything you can eat with your hands or a spoon/fork is best.

How will you pack your food? Reusable seal bags or compressible containers are easier to store once you’ve finished your food – and great for keeping snacks in on your trip. They don’t take up much room in your hand luggage so are great to use.

How will I keep my food chilled? Since you can’t bring an ice pack you might have to rely on an insulated lunch bag to help. Remember to store food in the fridge until you leave. Top Tip: Some cold gel packs fall under the 100ml liquid limit. So if they’re small enough you can take them through security.

Bringing your own food on a plane is not like sneaking snacks into the movies – yes, we’ve all done it. If you’ve done your checks around legal restrictions you’ll be able to take something to eat with you.

Healthy plane snacks for your next trip

The dos and don’ts have been covered, now for the fun part – talking about food. You can have some really good healthy plane snacks with just a little bit of effort and creativity. Here are some I recommend.

Veggies and dip

Choose vegetables with a high water content like celery, cucumber and cherry tomatoes. Mix with some nutrient-rich vegetables like broccoli, carrots and green peas. Pair with some hummus or tzatziki dip (just keep it under 100ml).

Make your own charcuterie plate

Bring your favorite cured meats and individually portioned cheeses. Pair with some bread or crackers, maybe a few grapes and you’ve got yourself a party.

Pre-slice your cheese to make things easier and pack a trial-size jar of fig jam or grainy mustard to add to the flavors.

Homemade granola bars

Use up any dried fruit, nuts and other items in your pantry to make quick and easy healthy plane snacks like these granola bars .

I adapted the recipe a bit to suit what I had in the cupboard. Adding in some dried currants, shredded coconut and even added a little maple syrup in place of some of the honey gave some extra flavor. They’re easily packable and will last for a few days.

Dried fruits

Get some of your five-a-day without worrying about your fruit getting bruised (or confiscated). Dried apricots or dates will even go great with your charcuterie plate.

Little boxes of raisins are super packable, or why not get some dried apple slices, mango or pineapple to really turn things up a notch.

A cheaper and better alternative than a Subway sandwich from the terminal, make your own at home. You can opt for healthy toppings, and fresh ingredients.

Choose low sodium condiments that won’t do you any favors – and maybe keep away from the mayo or items that will soak into bread. No-one wants a soggy sandwich three hours into a flight – if you did, you’d take the airline’s offering.

Mix some of your favorite nuts (maybe leaving out the peanuts for those around you who might have allergies), with dried fruits and chocolate chips to make an easy on-the-go snack. You can add a few M&Ms or some popcorn for something a little different.

Not a nut fan? I love a good Chex mix. This is my go-to recipe right now – maybe just lower the salt content for your in-flight snack.

Top Snack Travel Tip: I like to leave out the nuts and add in some Honey Nut Chex instead. The sweet/savory mix is so good!

Coconut chips

Ditch the salty potato chips and instead choose much more healthy plane snacks like coconut chips. These lower carb chips will make you less bloated and dehydrated than regular potato chips.

They’re really tasty and sometimes even come in various flavors. I take them hiking with me, but they’re also great on a plane.

Lower in calories than potato chips, and more filling too. Make some popcorn at home before you leave, adding your favorite flavors or just eat it plain.

Remember to keep salt content low to avoid dehydration and jetlag. Make a fancy popcorn flavor using some truffle oil, parmesan or dust in a little cinnamon or cocoa powder.

Fresh fruit

Bring your own fruit salad for a delicious healthy plane snack. High water content fruits like watermelon, apple slices and grapes will keep you hydrated. Blueberries are a great superfood filled with antioxidants plus a delicious treat. And for a great source of magnesium, pack a banana – use a plastic banana holder so it doesn’t get squashed.

Kiwi fruit and sour cherries are really good at combatting jetlag – their high levels of melatonin (and serotonin that converts to melatonin) help induce and regulate your sleep quicker.

Fresh veggies are way better than over-processed foods you usually eat on an airplane. Instead of a salad of greens (which may wilt), go with couscous, quinoa or some other grain.

Mix with some chickpeas, crunchy vegetables, maybe a little feta cheese, then pre-dress the salad to avoid any additional liquids.

Home-made pasta or rice bowl

Pre-make some fresh pasta or rice at home before you travel and bring it with you. Add your favorite vegetables and a light dressing/sauce that still works with the liquid guidelines.

My go to? Add broccoli, peppers and onions to pasta and dress in a lemon pesto mix which isn’t at all liquid-y. It’s just as delicious cold, but if you prefer it hot, bring an insulated travel container to keep it warm.

Dehydrated soup

I discovered dehydrated soup when looking for camping meals. Bulk Barn or your nearest whole food store will likely have some good ones (I like a hearty corn chowder).

When you get on the flight just ask for some hot water and voila – delicious healthy plane meal. Bring some crusty bread or saltine crackers to make it a meal.

Top Travel Tip: Some water filling stations or food kiosks in the airport may also have hot water if you don’t want to bug your flight attendant.

Muffin/banana bread

Traveling with the family? Make your healthy plane snacks in bulk using some of your fresh fruit at home if you won’t eat it before you leave.

Some overly ripe bananas will make a great banana bread – add a few dark chocolate chips for something even more yummy. Or how about a batch of blueberry muffins?

Making your own is much cheaper than paying $4-6 per item at Starbucks in the airport. Plus any leftovers make great day trip snacks for your first couple days of vacation.

Green smoothie shots

Get all your daily veggies in one quick shot. They’re easily packable and can be made to be under 100ml so they’re allowed through security.

Wellness shots can often be found in your local supermarket, as well as through online retailers. Veggies, ginger or turmeric make a good base for these shots – make some at home before you leave.

Veggie sushi

Eliminate concern about well traveled meats, and stick to some crisp, fresh vegetables wrapped in seaweed or rice paper. You can add any vegetable – or fruit – you like, and can even bring a small amount of dip or a packet of soy sauce to dip them into.

Quick to make, no cooking time, healthy plane snacks that are easy to pack in a little Tupperware box.

Bonus Travel Tip: Drink plenty of water

Stay away from the carbonated drinks while flying. Drinking soda will just fill you up and make you all gassy. The high altitude only makes this worse because of the cabin pressure. It’s much better to stick to water.

With most airports now equipped with water filling stations you don’t have an excuse anymore. Bring your reusable water bottle to fill up – it’s free and you’ll feel better in the long run. Read more tips for staying healthy while traveling here .

Opt for healthy plane snacks instead

There’s nothing like getting to your destination feeling full, bloated and just not great after munching through bags of chips and other carb/sugar loaded snacks on a plane. As someone who now lives in Canada but regularly travels to the UK to visit my family, I’m used to the long haul flights.

On your next travel adventure, pack some of these healthy plane snacks and see if it makes a difference for you .

I know for me it has, and being comfortable both on and after a flight is more important than being able to grab a quick and convenient snack just before boarding. Not to mention how cheaper it is, and we all love some good travel saving tips .

If the airline isn’t going to look out for your health, make sure you do. And trust me when I say these snacks are way more tasty than anything you can get in a foil-wrapped plastic tray .

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17 thoughts on “15 Healthy Plane Snacks That Beat In-Flight Meals”

These are all great ideas, we have been lucky with food mostly, but I do love the idea of fresh vegetables and snacks. Thanks for the inspiration

Great ideas! It’s been a hassle at times looking for food at the airport at night, especially as many shorter flights are not catering due to the pandemic…

Um I dont think I ever would have thought about muffins/bread! That’s great! I hate the feeling of bloat when on a cramped plane – lot of these would deal with that – thank you!

I love this post! So smart and great thinking points and ideas for snacks. Very helpful nowadays.

Homemade trail mix (with just the good stuff) is definitely my go-to!

Why I never think to bring proper plane snacks I will never know. I am never in the mood to eat the onboard food yet get soo hungry and a museli bar just does not cut it!! Plus I want something fresh and/or healthy and not cookies or crackers. I am saving this so I can have some inspiration next time!!

I usually take with me dried and fresh fruit and popcorns will try to get granola the next time! Great article

What genius ideas!! I never thought to pack popcorn or banana bread and I love it! Also I’m here for the veggie sushi. This is a great list! I’m going to share it with my friend who I think will love it too. Thank you!

Great post! For me the humble sandwich does it every time… I pack a lot of peppers or crunchy lettuce leaves in, and it keeps usually in an air-conditioned airport or airplane. Love the idea of the noodle or rice bowl, but emptying the fridge before travelling makes it a bit harder to get all the ingredients together

I’ve never taken food on board a plane with me, as most of the airlines seem to discourage it. In fact recently one long-haul airline refused to allow me to take a resealable , small cup of coffee on board that I had bought at the airport coffee shop next to the gate and I had to leave it behind. As I travel hand luggage only even on long-haul flights I find I have little room inside for the food. I have taken snacks eg granola bars or sweets (candy) on board to stave off any hunger pains. Some good ideas here for what I can sneak through next time. I hadn’t thought of sushi (I love sushi) and that will be small enough to carry onboard in my hand.

So strange, I don’t think I’ve ever had any issues taking food onboard a plane. I often take my own things, especially on a long flight as I tend to eat out of boredom so find it better to be eating something I brought rather than chips and chocolate bars

These are all very healthy and delicious looking snacks! Have to try brining a few of them the next time I fly.

So many great ideas to replace airplane meals! I agree unless your on a high end airline the food served isn’t great. I love the idea of making your own charcuterie plate! Ok I seriously need a plastic banana holder as mine always get smushed. I had no idea these existed!

Agree with you, airplane food in economy is rather disgusting. I’ve only flown long-haul a handful of times in my life with the latest to Australia. Qantas food was actually ok, but Singapore Airlines was the worst I’ve ever had. I had to send it back and they would also not provide any bottled water. Horrible airline. Anyway, your ideas are all excellent and inspiration to make sure you’re not starving to death on a long-haul flight. I would be a bit careful with rice as it contaminates really quickly and you don’t want to start your trip with food poisoning.

I love ‘If the airline isn’t going to look out for your health, make sure you do.’ You’ve inspired me to start making healthier food for trips (I usually chuck a sandwich together with crisps, oops)! And it saves money.

I’ve never taken food on the plane before. I try and resist the temptation to eat or drink while flying. But if I was, I would pack a protein bar. Something that is filling and takes up no room in my carry on. But these are some great suggestions. I see mostly families packing a lot of treats for their kids, to keep them occupied.

Great post! I truly need to bring healthy snacks with me on planes, feel like we always end up buying the most expensive and unhealthy stuff around lol

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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 Look Forward to Long-Haul Flights Thanks to These 7 Genius Essentials That Keep Me Full and Hydrated

From insulated water bottles to snack organizers, starting at $15

Food & Wine / Tyler Roeland

I love a good deal on an international flight. Most of the time, those deals are for long-haul, nonstop flights in economy that can make for an uncomfortable trip. They’re worth it, of course, but that doesn’t mean one should suffer through them. I’ve spent years perfecting my curation of essentials that I always make sure to pack, including reusable food bags and insulated water bottles . These clever items help me stay nourished and hydrated, no matter how long the flight. I’ve gathered my top picks, such as this clever snack box and collapsible travel cup . Plus, some of them happen to be on sale.

The Best Essentials for Long-Haul Flights

• Owala FreeSip Insulated Stainless Steel Water Bottle , $25 (originally $28)
• Bee's Wrap Reusable Beeswax Food Wraps , $17 (originally $20)
• Stasher Platinum Silicone Food Grade Reusable Storage Bag , $10 (originally $13)
• GoBe Original Snack Spinner, $30
• Zojirushi Stainless Steel Thermos , $27 (originally $49)
• Wet Ones Antibacterial Hand Wipes Case , $19 (originally $23)
• Stojo Collapsible Travel Cup , $15 

Owala FreeSip Insulated Stainless Steel Water Bottle

After I go through security, my first stop is always the water fountain, where I fill up my bottle for the day’s trip. I love insulated water bottles like the Owala FreeSip , which can keep water cold for up to 24 hours. The carry loop doubles as a lock and when engaged, making the bottle leak-proof. The bottle also has a unique spout designed for either upright sipping through the built-in straw or swigging more water from the bigger opening. The 24-ounce Owala bottle provides more than enough capacity, and it’s on sale right now.

Bee's Wrap Reusable Beeswax Food Wraps

Gone are the days of sad airport sandwiches now that I pack my own food for long flights. I keep them perfectly wrapped with my Bee’s Wrap reusable beeswax wraps , which easily conform to the shape of my sandwiches and keep them safe in transport. I especially like that they're sturdier than plastic wrap, so I’m not concerned about my sandwich getting squished in my carry-on. Plus, they’re super easy to clean, so if I ever eat my sandwich before I get on the plane (it happens) I can easily clean it with cool water and wipe it dry, or fold it up to clean later. This set includes a small (7 inches by 8 inches), a medium (10 inches by 11 inches), and a large wrap (13 inches by 14 inches). Grab a pack today while it’s on sale.

Stasher Platinum Silicone Food-Grade Reusable Storage Bag

I’m a nervous fidgeter on a plane, and being able to snack on my favorite chocolate-covered almonds or honey mustard pretzel bites is a fun distraction during long flights. I like packing loose snacks in Stasher silicone bags , which are durable and dishwasher-safe. They’ve lasted through many flights, and I even use them on the day-to-day for packing work lunches or picnics. The 28-ounce bag is leakproof and at 23% off, you might want to get two or three.

GoBe Original Snack Spinner

I can only ask the flight attendant for so many bags of peanuts, so when I know I’ll want a variety of snacks for a long flight, I like to pack all of my favorites in a container like the GoBe snack spinner . It’s made for kids, but it’s the ideal vessel for airplane snacks because there’s only one opening and the container spins, so different compartments can line up with the opening. This means there’s less chance of spilling snacks on your seatmate, and more chance of a nourishing plane ride.

Zojirushi Stainless Steel Thermos

For having hot drinks on planes, I only trust my Zojirushi stainless steel thermos . It holds temperature better than any other travel mug I’ve tried and it’s on sale for nearly 50% off. I love that it’s leakproof, and the spout delivers a very smooth flow for my teas or coffee. I usually pack a few sachets of my favorite teas , and once I’m on the plane, I simply ask for hot water. My Zojirushi is my go-to thermos for traveling, camping, and everyday living.

Wet Ones Antibacterial Hand Wipes Case

I always keep hand wipes in my bag on the day-to-day, but they’re especially essential to my air travel routine. It’s not always possible to rush to the restroom if I need to get to my gate, or it can be a hassle to wash my hands on the plane if I’m in the window seat. That’s why Wet Ones hand wipes are so useful during flights: They ensure quick and easy cleanup while barely taking up any room in my luggage. Each pack comes with 20 wipes, and this 10-pack case is on sale for 20% off.

Stojo Collapsible Travel Cup

Instead of asking for another plastic cup every time I want a new drink on the plane, I turn to my collapsible travel cup as a more sustainable solution for drinking on-the-go. The Stojo collapsible cup is dishwasher- and microwave-safe, and collapses down to just 2 inches, so it's perfect for stowing away in my carry-on bag when I’m not using it. I love that it has a leakproof lid, so I never worry about its contents splashing out during bouts of turbulence. Plus, it comes in a wide array of fun colors. At just $15, it’s a great travel item that’s even useful beyond air travel.

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What to Pack for a Long-Haul Flight? A Complete Checklist

When embarking on a long-haul flight, ensuring that you have all the necessary travel documents and essential items is crucial for a smooth journey.

Table of Contents

Essential travel documents and items.

Foremost, your passport is the most significant identification. Ideally, it should have at least six months’ validity from your travel date. To get into the country, you need a passport and any visas that may be required must be acquired beforehand and easily accessible. It is always beneficial to have a hard copy of these documents in addition to an electronic copy because one can easily be lost or stolen.

Boarding passes should be easily accessible and can be either in a printed version or saved on a mobile device. Also, travel insurance documents are crucial for addressing unforeseen circumstances. Remember to check your policy and it is advisable to have a copy with you either in a soft copy or hard copy.

Prescriptions from a medical practitioner and any other list of medicines that one currently uses should also be included, especially for those with chronic diseases or special needs. These are best kept in a travel wallet or a particular pocket of your carry-on bag so that they are safe and easy to reach.

Another essential that should not be missing in your long-haul flight is a pen which is useful in completing the customs forms and other travel documents. It is also recommended to have a copy of the travel plan, which may be needed in such situations as questions during the trip or in case of their arrival.

It is therefore important to have these documents and items well arranged and at hand to avoid stress when traveling. This way, you will be ready for your traveling experience and be at ease when getting to your intended destination.

Comfort and Health Essentials

Embarking on a long-haul flight requires meticulous planning to ensure comfort and well-being throughout the journey. One of the key items to consider is a neck pillow.

A supportive neck pillow can significantly enhance your ability to rest, reducing the strain on your neck and shoulders. Complementing this, an eye mask and earplugs are invaluable for creating a peaceful environment, shielding you from light and noise.

Another essential item is a lightweight blanket or shawl. Airplane cabins can often become quite chilly, and having a portable, cozy blanket or shawl can provide much-needed warmth and comfort.

Equally important is staying hydrated. Airplane cabins are notorious for their dry air, which can lead to dehydration. Packing a reusable water bottle allows you to maintain hydration levels, as flight attendants can refill it throughout the flight.

To combat the dry cabin air, moisturizing lotion and lip balm are indispensable. These travel items help maintain your skin’s moisture levels, preventing dryness and discomfort. Additionally, it is crucial to pack any necessary medications you might need during the flight. Having these within easy reach can prevent potential health issues and ensure a smoother journey.

Basic first-aid items should not be overlooked. Pain relievers can alleviate any sudden discomfort, while hand sanitizer and antibacterial wipes are essential for maintaining hygiene.

These items help reduce the risk of illness by ensuring your hands and surroundings remain clean. By carefully packing these comfort and health essentials, you can significantly enhance your travel experience, ensuring a more pleasant and stress-free long-haul flight.

Entertainment and Electronics

Embarking on a long-haul flight requires strategic planning, especially when it comes to entertainment and electronics. To ensure a pleasant journey, travelers should consider a variety of entertainment options to keep themselves occupied. Books and magazines provide a classic and reliable source of entertainment.

For those who prefer digital formats, e-readers and tablets are excellent alternatives, offering the convenience of carrying multiple titles without the added bulk.

Modern technology offers a plethora of options for in-flight entertainment. Downloading movies, music, podcasts, and e-books prior to departure is crucial, as in-flight Wi-Fi can be unreliable or unavailable.

Ensuring that your devices are stocked with your favorite content can make the hours fly by. Noise-canceling headphones are a valuable addition to your travel packing list, providing a sanctuary of sound amidst the ambient noise of the airplane cabin.

Equally important is the necessity of packing chargers for all your electronic devices. A portable power bank can be a lifesaver, especially on long-haul flights where access to power outlets might be limited. Make sure to charge all devices before boarding and keep the power bank easily accessible.

Organization is key to a stress-free travel experience. Designate a specific pouch or section of your carry-on bag for electronics and accessories. This will allow you to quickly retrieve any item without rummaging through your entire bag.

Consider using cable organizers to prevent tangling and ensure that all chargers and accessories are neatly stored. Keeping everything within reach means you can settle into your seat and enjoy your inflight entertainment without hassle.

Snacks and Personal Care Items

When preparing for a long-haul flight, packing the right snacks and personal care items is crucial to ensure a comfortable and pleasant journey. Bringing your own snacks helps you maintain control over your dietary preferences and prevents reliance on airline meals, which may not always suit your taste or dietary restrictions.

Suitable snacks for long flights include non-perishable items such as nuts, dried fruits, granola bars, and whole-grain crackers. These snacks are not only nutritious but also easy to pack and consume on the go.

In addition to snacks, packing a few comfort foods can make a significant difference, especially during long layovers or delays. Having familiar and preferred snacks can provide a sense of comfort and reduce stress. Consider items like chocolate bars, trail mix, or even a favorite candy to keep your spirits high throughout the journey.

Personal care items are equally important for maintaining hygiene and comfort during extended travel. Essential items to include are a toothbrush and toothpaste, deodorant, and facial wipes. These can help you freshen up during layovers or upon arrival, making you feel more refreshed and presentable after a long flight.

A change of clothes is also highly recommended, as it can help you feel more comfortable and prepared for different climates and temperatures.

It’s important to adhere to airline regulations regarding liquid items and size restrictions for carry-ons.

Remember that most airlines have strict rules on liquids, gels, and aerosols, limiting them to containers of 3.4 ounces (100 milliliters) or less, all of which must fit into a single quart-sized plastic bag. This includes items like toothpaste, deodorant, and hand sanitizer. By following these guidelines, you can ensure a smooth security screening process and avoid any inconvenience.

In conclusion, thoughtfully packing snacks and personal care items can significantly enhance your long-haul flight experience, offering comfort, convenience, and peace of mind throughout your journey.

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Why Men Are ‘Rawdogging’ Flights

Everyone has their own tricks for staving off boredom on a long-haul flight. Some people load up on podcast episodes, others power through the available in-flight entertainment. But no one simply sits, staring silently at the real-time flight map on the screen in front of them, for the entirety of a trip. Right? Wrong. A small group of hardy men—the gender that brought you frat hazing and Logan Paul—are now doing exactly that, and for a variety of surprisingly solid reasons.

A 26-year-old Londoner named West (who asked to use only his first name) went viral in May when he posted about his decision to forgo any entertainment and pass a seven-hour trip watching the flight map. “Anyone else bareback flights?” he asked in the caption.

The concept—referred to in a vivid and perhaps unfortunate parlance as “rawdogging,” “flying raw,” and “bareback”—resonated with many in the comments on West's TikTok page, @WestWasHere . “Yup, from London to Miami this week…pure bareback no food or water,” one wrote. “I swear barebacking flights make it go quicker,” another added.

“I've got DMs on Instagram like, ‘Bro, you need to teach us how to bareback flights,’” West tells GQ .

“I am a nervous flier and generally cannot focus on anything on a plane—movies, TV shows, books, articles, whatever—with any success,” says Luke Winkie, a 33-year-old staff writer at Slate, who has used the flight map as his only in-flight entertainment for years. “For some reason I don't like processing new information when I'm in the air. I want to stick to things that are predictable and safe.”

For West, who has since posted multiple videos from his raw flights (including his longest, a 21-hour slog from London to Perth, Australia), the practice simply resulted from how much he has to travel for his work in the music industry. “I got sick of watching the same movies,” he says. West likens flying raw to meditation. “Visually, you are kind of impaired. You only get to look at the seat in front of you, to your right or left if you're at the window. All you hear is that drumming sound of the engine. It's just white noise.”

But West and others have also come to see rawdogging flights as a kind of challenge, like the Tough Mudder or No Nut November, the goal being to see how fully participants can deprive themselves of creature comforts, up to and including free snack and drinks and even bathroom visits. A true rawdogger takes no indulgences.

West says that the women who have commented on his videos are usually doing so to express shock. Taking flights raw seems to be a “masculine thing,” he says. “Everything's about looking cool. Most guys embrace it as a joke or like, ‘We are so hard. David Goggins has nothing on us.’”

Winkie agrees. “I don't think men have the same ‘treat culture’ that women do, which is frankly a shame,” he says. “A long flight, for women, is the perfect venue to organize an entire itinerary of treats, and I do think men tend to be more stoic and weird about the spaces in which they allow themselves to receive pleasure.”

Still, West says that a recent trip from London from Bali (20 hours) taught him that there are benefits to rawdogging beyond its meditative nature. His best ideas, he says, have come from the time spent locked into the flight map, just thinking. “I'm there like, Oh, we're flying over Afghanistan. Oh, we're going at 36,000 feet instead of 37,” he says. “Or like, Oh, I think that's a good idea as a new series on my TikTok.” The experience left him refreshed. “When I saw my mom [upon landing], she was like, ‘You have so much energy,’” he recalls. “And I'm like, I feel fine. I feel recharged. I feel like I've been able to have time to myself.”

The last benefit may be the most significant: Everyone else leaves you alone. West recalls how a man who was seated next to him in a middle aisle opted to squeeze past two people on his other side rather than disturb West. “He must have been like, ‘I do not want to bother him right now,’” West says with a laugh. “‘He's locked into this altitude.’”

I sat in the front and back of economy for a round-trip long-haul flight. I'm still partial to the back.

• On a recent round-trip long-haul flight, I sat in the front and back of Lufthansa's economy cabin.
• Each seat had perks. People at the front had food options, but the back had a galley for stretching.
• I'm still partial to the back, but I understand why people prefer the front.

It's a hot take, but I love the back of a plane — especially on a long-haul flight.

But after a handful of long-haul flights tucked away in the rear of economy, I decided to see whether my preference remained strong.

On a recent long-haul round-trip Lufthansa flight between Denver and Germany, I decided to compare the two areas of economy. For my outbound flight, I sat in row 42, the third-to-last economy row. For my return trip, I was seated in row 11, the first economy row.

Each seat had its perks, but I'm sticking with the back of the plane.

When it comes to food service, the front wins

A few hours into my return flight to Denver, flight attendants came around with carts full of meals. Each passenger was asked a simple question: chicken or pasta?

This wasn't the case when I was seated in the back. When flight attendants reached the second-to-last row of economy, they had run out of options. Each passenger was handed a tray of beef and mashed potatoes.

This wasn't the first time that's happened to me while seated in the back. Last year, a similar situation occurred on a flight to Tokyo.

If I were a picky eater, this reason alone could sway me to opt for a front-row seat. Instead, I typically request a vegetarian meal for long-haul flights, so my meal is already picked before I board the plane.

My main focus — regardless of whether it's the front or back — is to avoid the bathrooms

When I'm cramped in a tight space, the last thing I want to worry about is a bathroom smell wafting around me for more than 10 hours.

So my No. 1 priority when picking a long-haul seat is sitting far from the bathrooms. On many larger aircraft, the economy bathrooms are stationed in the middle of the cabin.

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For my 10-hour flight to Germany, I was in the back of economy, and there wasn't a bathroom directly behind me. Instead, a galley was just a few feet away, ideal for a quick stretch break.

I also didn't have a bathroom nearby for my return flight at the front. If I opt for the front on a future flight, I'll double-check that the premium-economy cabin has no bathrooms in the back.

A few days before each flight, open seats remained in the back of the plane

I've been lucky enough to have one or two long-haul flights without a middle-seat passenger. I've celebrated every bit of extra room and tried hard to recreate that luck.

I'm convinced your best chance of having an empty seat is if you're in the back of a cabin. Since most people avoid the rear, those seats are chosen last, or hopefully not chosen at all.

A few days before each flight, I checked the seat map and noticed my theory was correct. The majority of the empty seats remaining were toward the back of economy.

Unfortunately, that wasn't the case when I boarded the plane. Both flights were fully booked, meaning I would've been sitting next to someone no matter where I was on the plane.

On one flight, sitting in the rear helped me disembark faster

One of the main arguments for sitting in the front of economy is that you get off the plane faster.

While that's been the case on most of my long-haul flights, it wasn't when we landed at the Munich airport. Instead, flight attendants informed the passengers that we'd use both the front and back doors for disembarking. Since I was seated in the back, I was off the plane in no time.

However, had I been sitting in the back on my return flight, I would've been one of the last people off the plane. This would have also meant a much longer line when I reached customs.

Ultimately, no economy seat on a long-haul flight is ideal, but I'm sticking with the back

No matter the seat, a 10-hour flight isn't fun. I've learned to be patient and celebrate small wins, like getting a window seat or having an empty seat nearby.

Ultimately, everyone has their preferences. Mine just happens to be at the back of the plane, where I have a galley for stretching and a better chance at an empty seat.

Watch: What first, business, and premium economy classes are like on Singapore Airlines ft. MrBeast

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Woman&Home

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

Posted: October 18, 2023 | Last updated: October 18, 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.

Click through to read the full story…

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.

BY VIVIAN CHUNG

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