Traveling can take a toll on your body, especially during long flights. Nutritionists recommend snacks that not only satisfy your taste buds but also provide essential nutrients to keep you energized and healthy. In this blog post, we’ll explore 12 snacks that are perfect for long flights, combining convenience, taste, and nutritional value. Whether you prefer savory or sweet, you’ll find options that suit your palate and dietary needs.
1. Unsalted mixed nuts (about ¼ cup)
Rich in protein and heart-healthy fats, like almonds and cashews, are linked to satiety and various health benefits. They’re a powerhouse of nutrition, helping you through long flights without the sugar crash. Beyond their nutritional value, mixed nuts are incredibly portable, making them a travel-friendly snack. Toss a small portion in your bag, and you’re good to go! TSA allows solids in carry-ons, so no worries there. Nuts are a smart choice for travelers aiming to maintain energy and health.
2. DIY trail mix (nuts or seeds + unsweetened dried fruit + a few dark-chocolate chips)
Craft your perfect snack blend with a DIY trail mix, combining nuts or seeds, unsweetened dried fruit, and a touch of dark chocolate. This classic combo, recommended by dietitians, offers a balance of protein, fiber, and healthy fats. It’s not just a snack; it’s a nutritional strategy to keep you satisfied on long flights. The beauty of trail mix is its versatility—you can tweak ingredients to match your taste preferences. Plus, all solid ingredients are TSA-friendly, making this snack a top choice for air travel.
3. Roasted chickpeas or broad-bean crisps
Roasted chickpeas or broad-bean crisps pack a punch with plant protein and fiber. These snacks, made from nutrient-rich pulses, are linked to positive health outcomes. They’re crunchy, flavorful, and perfect for travelers seeking a healthy alternative to traditional snacks. Harvard even shares a simple roasted-chickpea recipe, making it easy to prepare at home. The best part? They’re lightweight and easy to pack. Ensure a delightful, guilt-free snacking experience on your next flight with these crispy delights!
4. Fresh fruit with a peel (apples, bananas, clementines)
Imagine reaching into your bag mid-flight and finding an apple or banana—nature’s own portable snack. Fresh fruits with peels, like apples, bananas, and clementines, provide both hydration and fiber. These fruits are encouraged by dietary guidelines, promoting whole-food snacking. What’s more, they don’t require refrigeration and are conveniently protected by their peels. TSA permits whole fruits in carry-ons, offering a healthy and refreshing option for air travelers. Enjoy the burst of natural sweetness and the benefits it brings!
5. Air-popped popcorn (bag it at home)
For a light, crunchy snack, air-popped popcorn stands out as a 100% whole-grain treat. It’s low in calories yet satisfying, providing a delightful crunch without the guilt. Bag it at home and enjoy during your flight, but remember to go easy on the salt and butter. Popcorn’s dry and solid nature makes it TSA-approved, so feel free to bring this snack on board. It’s an excellent choice for those who appreciate a simple, wholesome snack while traveling.
6. Nut-butter squeeze packs (≤3.4 oz / 100 ml) + whole-grain crackers
Nut-butter squeeze packs paired with whole-grain crackers create a snack that’s as indulgent as it is nutritious. These packs offer the goodness of protein and healthy fats, adding a delicious touch to crackers or apple slices. It’s essential to keep each packet within TSA’s liquid/gel limits of 3.4 oz, ensuring smooth travel through security. Elevate your in-flight snacking with this wholesome duo, combining creamy nut-butter richness with the satisfying crunch of whole grains.
7. Cut veggies (carrots, snap peas, bell peppers) with hummus
Cut veggies like carrots, snap peas, and bell peppers, paired with hummus, make for a fiber-rich, nutritious snack. This combination is balanced and filling, providing plant-based protein and a satisfying crunch. Hummus adds a creamy, savory touch, but remember to keep each container within the TSA’s guidelines of 3.4 oz. Alternatively, purchase hummus after security. Enjoy this vibrant, health-conscious snack that delights both the palate and the body during your flight.
8. Lower-sodium jerky (beef, turkey, or salmon)
Lower-sodium jerky offers a portable, protein-rich snack option for travelers. Whether you choose beef, turkey, or salmon, jerky is shelf-stable and perfect for flights. It’s a regulated, ready-to-eat snack that does well in varying conditions. Look for options with modest sodium levels to maintain a balance between taste and health. Solid in nature, jerky passes TSA requirements, making it a convenient choice for those on-the-go, seeking a savory, protein-packed snack.
9. Hard or semi-hard cheese sticks/cubes + whole-grain crackers
Hard or semi-hard cheese, paired with whole-grain crackers, provides a delightful combination of protein and calcium. This kid-friendly snack is both tasty and nutritious. However, perishable foods like cheese shouldn’t be left above 40°F for more than two hours, so keep them cool with a frozen ice pack and consume early in your trip. Cheese is TSA-approved, though ice packs must be solid at screening. Enjoy this classic, satisfying snack as you soar through the skies.
10. Instant oatmeal cup (dry)
Instant oatmeal cups offer convenience and whole-grain fiber in a neat package. Just ask the flight crew or café for hot water, and you have a nourishing meal ready in minutes. Oatmeal can be customized by adding nuts or fruit for extra flavor and nutrition. As a dry powder, it meets TSA regulations unless exceeding 12 oz. Enhance your travel experience with this warm, comforting snack that brings a piece of home to the skies.
11. Whole-grain protein or energy bar
Whole-grain protein bars are a go-to for travelers needing quick, efficient nutrition. These bars are portion-controlled and crafted with real-food ingredients, offering both protein and fiber. Look for options with limited added sugars, aligning with MyPlate’s snacking guidance. Compact and portable, they fit easily in your carry-on, ready to be enjoyed mid-flight. Embrace this convenient, nutrient-dense snack that fuels your journey, allowing you to focus on adventure rather than hunger.
12. Edamame (roasted or pre-shelled and chilled)
Edamame, whether roasted or pre-shelled and chilled, offers a fantastic plant-protein and fiber combination. Recognized by Harvard as a smart snack choice, edamame provides a satisfying, healthy option for travelers. Its portable nature makes it a favorite among those who pack light yet prioritize nutrition. Enjoy the subtle, nutty flavor of edamame as you relax and unwind in the clouds, feeling nourished and energized, ready to tackle whatever comes next in your travels.
