Healthy Airplane Snacks to Pack for Long Flights

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In plane food service can be expensive, unhealthy, and unsatisfying. This can leave one hungry if not prepared or cause one to succumb to the unhealthy treats for sale. So it is helpful and wise to plan healthy airplane snacks to keep satiated and on track.

You do have the option of buying food from the airport vendors and bringing that food onboard However, the vendors are usually fast food, and eating fast food is not going to leave you feeling your best. I don’t particularly like starting my trip with unhealthy food, leaving me bloated and lethargic before I even begin the holiday. So save money and control the health aspect of what you are eating by bringing your own food on-board.

The things to keep in mind when bringing your own food on-board:

1. What is allowed through security?

2. How much space the food takes up in your carry-on?

3. What foods don’t smell?

4. What foods won’t damage in transit?

Pin this image for future airplane snack ideas.

What Am I Allowed To Bring Through Security?

The Canadian Air Transport Security Authority (CATSA)

CATSA states that solid food items, such as sandwiches, apples and granola bars, are permitted in both your carry-on and checked baggage when travelling within Canada. However, if your destination is outside of Canada, any food not consumed, including food in checked baggage, will be subject to the regulations of the country you are visiting. For more information of what you can bring on the plane, refer to the CATSA website.

Ensure your snacks are eaten by the time you land, so you don’t have to worry about the rules of the country you are visiting. Most fresh fruits and vegetables cannot be transported due to the risk of spreading invasive plant pest, but these items can be eaten on the airplane.

Foods Considered Liquids

TSA’s 3-1-1 rule applies to the food brought on the plan, which is all liquids (including gels and spreadables) must be less than 100 ml/ 3.4 oz., must fit into 1 quart sized bag, and only 1 bag per person is allowed.

The following healthy food options are considered liquids and must adhere to this rule.

• Dips and spreads
• Creamy cheeses
• Hummus
• Oils, vinegars, and salad dressings
• Peanut butter
• Salsas
• Yogurt

If you plan on bringing toiletries, you will not be able to bring more ‘liquid-considered’ foods unless they fit in that allocated bag. Because I usually pack many toiletries, I wouldn’t have room for food, so the healthy airplane snack ideas I list will not include liquids or spreadables.

Container Ideas

The first thing you need when packing healthy airplane snacks is to pick a suitable container to transport the food. Individual bags are an option, because they take up less space and can be tucked in different pouches, making it efficient and portable. Stasher bags are a great option for food travel, they are reusable and create less trash making them eco friendly.

However, if you want to pack an actual meal or have all your food in one spot versus searching through your carry-on or backpack when hungry, light weight bento boxes work perfectly. Plus they ensure everything stays intact and does not get damaged.

I really like these Japanese Bento Boxes for travel because they are light weight, eco-friendly, and stackable. They don’t take up a lot of space in your bag, which is important when travelling light.

Bees Wax Wrap

You can wrap your foods in bees wax wrap to be more eco friendly and produce less trash. These wraps are biodegradable, sustainable, and natural alternatives to plastic wraps.

Healthy Airplane Snacks

The main points to remember when packing healthy airplane snacks is that they are not considered liquids, that they do not smell, and that they won’t get damaged in transport.

Granola Bars

Granola Bars are a good option. They are portable and can be healthy. Check the ingredients to make sure they are actually nutritious as many contain a lot of filler and sugar. You can ensure they are healthy by making your own.

Protein Bars or Protein Balls

Again, protein bars or balls are a good option because they are portable and packaged ready to take anywhere. Just like granola bars, read the ingredient list and pick ones high in protein, but low in sugar. Refer to this FREE Protein Ball Ebook for recipes on several healthy protein ball and energy orbits.

Health Cookies

These Power Cookies are another good option to take on airplanes. Substitute the peanut butter for almond butter in case of peanut allergies. Freeze the cookies so they are hard in consistency for travel and wrap them in bees wax wrap.

Trail Mix

You can purchase your own trail mix, but if you make your own, you can control the sugar, salt, and oils added. It’s so easy, just combine nuts, dried fruit, coconut, seeds, dark chocolate chips, popcorn or anything else to make it sweet or savoury, or both. However, be cautious when adding peanuts because of nut allergies. Some airlines will ban peanuts on the flight if there is a passenger with severe nut allergies.

Check out this post for some great trail mix ideas.

Instant Oatmeal

Oatmeal packs take up little room and just need hot water to make into a meal. Made even better by topping with some dried fruit, seeds, and/or nuts. Again, watch out for the sugar content of various instant oatmeals. I like Nature’s Path Organic Qi’a Superfoods in Cinnamon and Pumpkin Seed, Creamy Coconut, and Superseed and Grains. These packs are lower in calories, sugar, and salt than many of the instant oatmeal options on the market.

More Healthy Airplane Snack Ideas

• Babybel Cheese with Whole Grain Crackers
• Air Popped Popcorn
• Fruits – Hard fruits or ones easy to peel. Avoid fruits that are soft that will bruise easily. Apples and oranges are good options, because they are hard and don’t need to be cut.
• Crudités – Hard cut vegetables are a great option for travel. If you like dips or hummus, ensure you follow the 3:1:1 rule through security.
• Jerky – Turkey Jerky is also a good option since it is high in protein.
• Charcuterie – Use your bento box and create your own charcuterie board with cut vegetables, a selection of hard cheeses, grapes, whole grain crackers, and some nuts. This beats the awful box I purchased for $8 on my last flight, which included 1 dried fruit, 1 small creamy cheese, a couple crackers with a pepperoni stick.

Meal Ideas

If you prefer a meal to snacks, your bento box will come in handy again. Roast chicken breast, brown rice, and cooked green beans are a perfect option since the items are solid and don’t smell bad. Your fellow passengers will appreciate that you do not bring fish or eggs on board. 😉

Or make a plant-based salad with chickpeas, quinoa, and vegetables. You will feel satiated, energized, and healthy after eating a nourishing power bowl.

Liquids

You will become dehydrated when flying, because cabin air is very dry. Airplanes are controlled environments typically kept at only 10-20% humidity. This is far lower than the 35-65% humidity of normal everyday environments.

So make sure you drink plenty of water to combat the dryness. Because liquids cannot go pass security and water can be expensive to purchase in the airport, bring your own water bottle and fill it up past security from one of the water bottle stations in many airports.

A good idea is to bring Emergen-C Vitamin C packs to add to your water for those antioxidant benefits and to boost your immunity, which can often decrease in air travel.

Another idea is to bring your own tea bags on flight, so you know you get the flavour you want when on board. Some ideas are Green Tea for energy, Peppermint for digestion, and Chamomile to help you sleep.

Conclusion

It can be difficult to eat healthy while travelling, especially on flights when you don’t have a lot of options. Preparing and bringing your own healthy airplane snacks on flights will ensure you have access to food you actually enjoy eating, that will leave you satiated, and will ensure you are nourished for your vacation or work trip.