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Traveling frequently has taught me one critical lesson: never board a plane without snacks. On our last trip to visit family, our flight got delayed three hours, and I knew we would have been scrambling to buy overpriced airport food if I hadn’t brought snacks. Luckily, my kids happily munched on the snacks I’d packed and we were fine! We had so many snacks that my daughter even offered to share her trail mix with the little girl sitting next to us.
Whether you’re flying cross-country or internationally, bringing your own airplane snacks saves money, keeps you fueled, and gives you control over what you’re eating. Airport food is expensive and often unhealthy, and airline meals (when they exist) are hit or miss. The solution? Pack your own snacks that taste good, travel well, and actually keep you satisfied.
This guide covers the best airplane snacks for long flights, what TSA allows, packing tips, and how to avoid being that person who brings smelly food on the plane.
What You Can (And Can’t) Bring Through TSA
Here’s what I’ve learned from many trips through airport security with snacks: solid foods are totally fine, but anything creamy, spreadable, or pourable counts as a liquid.
I learned this the hard way when TSA made me throw away a full jar of peanut butter I’d packed for the kids. Now I know: if you can spread it, dip it, or pour it, it needs to be 3.4 ounces or smaller and fit in your quart-sized bag.
What counts as a “liquid” (must be ≤3.4 oz): Peanut butter, hummus, yogurt, honey, jams, dips, soups, anything jarred in liquid
What you can freely pack: Solid foods like sandwiches, fruits, veggies, nuts, crackers, cheese, protein bars, cookies
My workaround: Instead of packing a jar of peanut butter, I either make PB sandwiches before we leave or buy single-serve nut butter packets (usually 1.15 oz) that are TSA-compliant. Problem solved!
Best Protein-Packed Airplane Snacks
Protein keeps you full longer and prevents the blood sugar crashes that come from eating sugary snacks. These are my go-to high-protein options:
Nuts And Seeds: Raw almonds, cashews, walnuts, pistachios, pumpkin seeds, and sunflower seeds are perfect airplane snacks. They’re filling, don’t require refrigeration, and pack easily. I portion them into 1/4 cup servings so I don’t accidentally eat the entire bag. Seeds are especially great if you’re traveling with someone who has a nut allergy.
Protein Bars: Look for bars with at least 6 grams of protein, 4 grams of fiber, and under 200 calories. I like bars with simple ingredients and minimal added sugar. Good options include RXBARs, IQ bars, and Aloha Bars. I always avoid bars that are basically candy bars in disguise.
Jerky: Beef jerky, turkey jerky, or plant-based jerky is high in protein and incredibly shelf-stable. Just make sure you choose varieties that aren’t too salty or overly processed.
String Cheese Or Babybel: These individually wrapped cheeses can stay unrefrigerated for several hours and taste fine at room temperature. My kids always choose these when making their snack bags!
Hard-Boiled Eggs: High in protein and filling, but please be considerate of your fellow passengers. Hard-boiled eggs can smell strong in an enclosed space, so I usually save these for shorter flights or eat them in the terminal before boarding.
Best Fruits & Vegetables To Pack
I’m always packing fresh fruits & veggies on my trips, because I find that produce keeps you hydrated and provides vitamins without weighing you down.
Fresh Fruit: Choose firm fruits that won’t get crushed: apples, oranges, clementines, and firm bananas. I always pack a Fuji apple because it’s high in fiber, filling, and durable. Grapes and berries work well if you pack them in a sturdy container.
Cut Vegetables: Carrot sticks, celery sticks, cucumber slices, bell pepper strips, and grape tomatoes are all great options. Pack them in a leak-proof container to prevent squishing. I’ve found that cherry tomatoes are surprisingly durable and my daughter loves snacking on them.
Dried Fruit: Raisins, dried mango, dried apricots, and dried cranberries are sweet, portable, and won’t get crushed. Choose options without added sugar when possible. Freeze-dried fruit is even better since it’s lower in sugar and more filling. This one’s always a hit with my kids!
Note About International Flights: If you’re traveling internationally, eat your fresh produce before landing. Many countries confiscate fresh fruits and vegetables at customs to prevent invasive pests.
Best Savory & Crunchy Snacks
Most planes serve crunchy snacks, but those are usually more processed than I’d like, and they definitely don’t keep you full. Here are my favorite salty, crunchy snacks that satisfy that snack craving while also keeping you fuller longer!
Trail Mix: I make my own with raw nuts, seeds, dried fruit, and a few dark chocolate chips. Store-bought trail mix often has added oils and sugar, so homemade is better. I like combining cashews, almonds, peanuts, pumpkin seeds, raisins, and a high-protein low-sugar cereal (like Three Wishes) for more crunch.
Popcorn: Air-popped popcorn is light, crunchy, and pairs perfectly with in-flight movies. Choose lightly seasoned varieties to keep it healthy. Just be aware that popcorn can be a bit messy. I like getting individual serving bags of Lesser Evil popcorn because it’s already pre-packaged and pre-portioned!
Crackers: Whole-grain crackers Mary’s Gone Crackers are filling and versatile. Pair them with string cheese or individual nut butter packets for a more substantial snack.
Roasted Chickpeas: These crunchy, protein-packed snacks are savory and satisfying. You can buy them pre-made or make your own before your trip. Biena is my fav!
Rice Cakes: Light, crunchy, and low-calorie. They’re not the most exciting snack, but they travel well and can be topped with nut butter packets if you want more substance. My kids also like eating them with mashed avocado and hummus!
Best Sweet Treats For Airplanes
You can satisfy your sweet tooth without derailing your healthy eating goals. Here’s what I recommend packing when it comes to something sweet for your trip:
Dark Chocolate: Choose dark chocolate with 70% cacao or higher. I love 88% dark chocolate because it’s low in sugar, high in fiber, and has antioxidants. Dark chocolate covered almonds are even better since you get protein and healthy fats too.
Energy Balls/Date Balls: Homemade energy balls made with dates, nuts, and oats are naturally sweet and filling. Make a batch before your trip and pack a few in a small container.
Granola Bars: Look for bars with whole-grain oats, nuts, and minimal added sugar. I like Lara Bars because they’re sweetened with dates only, and KIND bars because they’re made with nuts and are low in sugar.
Dried Fruit: Dates, figs, and dried mango satisfy sugar cravings naturally while providing fiber too!
High-Protein, Low Sugar Cereal: I love Catalina Crunch, Three Wishes, and other higher protein but low sugar (<6 grams sugar per serving) cereals because they’re sweet, but won’t give you that sugar high and crash that a cookie will! Here’s a list of my favorite healthy cereals that also travel really well.
Best Mini Meals For The Plane
For longer flights, I always pack a few mini meals along with my snacks, since I definitely need something more substantial for flights longer than 3-4 hours!
Sandwiches: A classic PB&J on whole-grain bread or sprouted wheat bread is shelf-stable and filling. If I know I’m going to be eating my sandwich within 2-3 hours of packing it, I’ll also do a cheese and veggie sandwich with hummus, tomato, baby spinach, and sprouts. I always avoid mayo-based sandwiches because those can spoil so easily!
Wraps: Wraps with hummus (spread it before going through security), veggies, and cheese are easy to eat and don’t get as squished as regular sandwiches.
Instant Oatmeal: As a backup, I always bring packets of plain instant oatmeal. You can usually find hot water at the airport or even on the plane. Then I just add my own fresh fruit or nuts for a filling breakfast or snack.
Pasta Salad: Cold pasta salad with vegetables and a light dressing (non-mayo-based) tastes great at room temperature. I pack it in a leak-proof container.
Steamed Mixed Vegetables: Seasoned with salt, curry powder and other spices, or salt & freshly ground black pepper. This is a great snack and a way to make sure you’re eating veggies when you travel! I like to steam the veggies in the microwave, season them, and pack them in a disposable container to take on the plane.
Tips For Packing Snacks
Having great snacks is only half the battle. You also need to pack them properly so they stay fresh and don’t get crushed!
My favorite containers for airplane snacks:
- Reusable silicone bags (I love Stasher bags)
- Small leak-proof containers for cut vegetables (I use these silicone ones because they collapse for easy storage!)
- Ziploc bags for trail mix or granola (check airline policies)
- Beeswax wraps for sandwiches
- Gallon-sized ziplock bag for organizing everything
Packing Tips:
- Pack snacks in your personal item (not checked luggage) for easy access
- Use small containers to protect delicate items like crackers
- Portion snacks ahead of time to avoid overeating
- Bring more than you think you’ll need in case of delays
- Pack a reusable water bottle to fill after security
Organization Strategy: I pack all our snacks in a large ziplock bag so everything’s visible and easy to grab. For longer flights with the kids, I make individual snack bags for each kid with a mix of sweet and savory options. That way they can choose what they want without digging through everything.
Airplane Snack Etiquette
I always try to be considerate of my fellow passengers when deciding what to bring. For example:
#1: I Avoid Smelly Foods: This includes hard boiled eggs (save for the terminal), tuna or fish, strong cheeses, super spicy foods with strong aromas.
#2: I Avoid Messy Foods: Anything that could explode into crumbs, anything with sticky sauces, and super juicy fruits.
#3: Be Mindful Of Allergies: Since many people have severe peanut allergies, if I can, I’ll choose almonds, cashews, or sunflower seeds instead – wherever possible.
My Go-To Airplane Snack List
Here’s what I typically pack for a long flight with my family:
For My Kids:
- Trail mix (nuts, seeds, raisins)
- Apple slices
- String cheese
- Whole-grain crackers
- Granola Bars (Lara Bars)
- Dark chocolate chips (small portion)
- Carrot sticks and celery sticks with individual hummus cups (under 3.4 oz)
- Cucumber slices
- PB&J sandwich on whole grain bread
For Me:
- Raw almonds (1/4 cup portions)
- Fuji apple
- RX Bar or Aloha Bar
- Dark chocolate (88% cacao)
- Cucumber slices
- Hummus, veggie, cheese wrap
- Steamed mixed veggies
This combination gives us protein, healthy fats, fiber, and just enough sweetness to keep everyone happy without sugar crashes.
Quick Tips For Staying Healthy While Flying
Stay Hydrated: I always bring an empty reusable water bottle and fill it after security. The dry cabin air is dehydrating, so I recommend drinking more water than you think you need.
Eat Strategically: Choose snacks with protein and fiber to keep blood sugar stable. Avoid loading up on sugary snacks or super greasy/heavy snacks that will leave you feeling worse.
Don’t Skip Meals: Pack enough food so you’re not starving and forced to buy overpriced airport food.
Bring Electrolytes: Consider packing electrolyte powder packets to add to your water. Flying can be dehydrating, and electrolytes help. I like Just Ingredients electrolytes and Hiya hydration powder for kids.
Plan For Delays: Always pack more snacks than you think you’ll need. Flight delays are common, and having backup food is essential.
FAQs
The best snacks combine protein, healthy fats, and fiber to keep you full. My top picks: nuts, protein bars, fresh fruit, string cheese, and trail mix.
Yes, you can bring food on international flights. However, many countries confiscate fresh produce at customs, so eat fresh fruits and vegetables before landing.
Pack at least 2-3 snacks per person for every 4-6 hours of travel time. Always bring extra in case of delays.
Final Thoughts
Packing your own airplane snacks is one of the easiest ways to make flying more comfortable. You’ll save money, eat healthier, and avoid the stress of hunting for decent food at the airport or on the plane.
The key is choosing snacks that are protein-rich, travel well, don’t smell, and taste good at room temperature. A little prep work before your trip goes a long way toward keeping you and your family happy, fueled, and ready for your adventure. I hope this guide helped you plan out your snacks for your next trip!
