20 Healthy Travel Snacks for Plane Rides (My Go Tos!)

Flying is one of the fastest and most convenient ways to get to your destination, but let’s be real—airport and airplane snacks are seriously overpriced. Not only that, but healthy options are pretty limited, leaving you with choices that are either loaded with sugar, sodium, or just plain processed junk. The good news? You can totally bring your own snacks! That’s why today, I’m sharing a roundup of healthy travel snacks for planes so you can stay fueled and satisfied without relying on whatever’s available at the terminal.

20 Healthy Travel Snacks For Plane Rides

Before we dive into the best snack ideas, let’s talk about what you need to know when bringing food on a plane. From TSA regulations to the best portable options, knowing what to expect can help you plan better.

Can You Take Snacks On Airplane?

Yes! You can absolutely take snacks on an airplane. The Transportation Security Administration (TSA) allows solid foods through security, but there are a few guidelines to keep in mind. Liquids, gels, and spreads over 3.4 ounces (like peanut butter) need to go in your checked bag unless they’re travel-sized.

This means things like nut butters in packets are great options, while full jars aren’t allowed. Having your snacks prepped and packed properly will save you a headache at security.

What Snacks Are Allowed On Airplanes?

Here’s a quick breakdown of what you can and can’t bring:

Allowed Snacks:

• Solid foods like protein bars, dried fruit, nuts, and seeds
• Pre-cut fresh fruits and veggies
• Boiled eggs (sealed in a container)
• Packaged snack ideas like trail mix and roasted chickpeas
• Sandwiches or wraps (no liquid condiments over 3.4 ounces)
• Hard cheese
• Sunflower seeds

Not Allowed or Limited Snacks:

• Yogurt or pudding (considered a liquid)
• Nut butters over 3.4 ounces unless in single-serve packets
• Hummus or dips in containers over the limit
• Any drinks, unless purchased after security

What Are Healthy Snacks To Take On A Plane?

Whether you’re looking for high protein snacks, healthy fats, or just something to keep hunger at bay, this list has you covered.

Protein Bars

A great high protein option that’s easy to carry. Look for ones with minimal sugar and whole-food ingredients. They help keep you full longer and are mess-free.

Trail Mix

A mix of nuts, seeds, and dried fruit makes for a balanced, nutrient-packed snack. Opt for unsweetened dried fruit and avoid candy-loaded varieties. This is a great option because it doesn’t need refrigeration and is easy to portion.

Nut and Seed Packs

Pre-portioned packs of almonds, walnuts, sunflower seeds, or cashews offer healthy fats and protein without taking up much space. These are excellent for snacking on the go and provide lasting energy.

Roasted Chickpeas

Crunchy, full of protein and fiber, and available in tons of flavors, roasted chickpeas are a great alternative to chips. They are shelf-stable and don’t require refrigeration, making them a top choice for flights.

Fresh Fruits

Apples, bananas, oranges, and grapes travel well and provide natural sweetness without added sugar. They are also hydrating and full of vitamins, making them an excellent healthy airplane snack.

Fruits and Veggies with Nut Butters

Pairing sliced apples, celery, or carrots with peanut butter or almond butter packs a punch of nutrients. Just make sure to pack single-serve nut butter packets for easy TSA approval.

Boiled Eggs

A high protein, nutrient-dense snack that’s easy to prepare ahead of time. Just make sure they’re peeled before packing. They provide a filling and healthy option for long flights.

Dried Fruit

Mango, apricots, or apple slices can satisfy your sweet tooth while being a healthy travel snack alternative. Choose unsweetened versions to avoid unnecessary added sugars.

Whole Grain Crackers

Pair with cheese or nut butters for a balanced mix of protein and carbs. They’re lightweight and easy to carry in a resealable bag.

Hummus and Veggies

Single-serve hummus packs are TSA-friendly and perfect with baby carrots or cucumber slices. They provide plant-based protein and fiber.

Greek Yogurt (After Security)

If you want a creamy, protein-rich snack, grab a Greek yogurt cup from a terminal shop post-security. It’s a great source of calcium and probiotics for gut health.

Dark Chocolate

A little piece of dark chocolate can satisfy cravings while providing antioxidants. Look for options with at least 70% cacao for maximum benefits.

Popcorn

A whole-grain, low-calorie snack that’s light and easy to pack. Avoid versions with excessive butter and salt.

Cheese Sticks

Individually wrapped cheese sticks are a great source of protein and healthy fats. They are easy to carry and don’t create a mess.

Whole Wheat Sandwiches

Pack a simple sandwich with turkey and avocado for a well-rounded meal on the go. They’re an excellent option for longer flights.

Rice Cakes with Almond Butter

A light yet satisfying snack idea that provides a mix of carbs and protein. The crunch factor makes them a great travel-friendly option.

Seaweed Snacks

Crunchy, salty, and full of nutrients, seaweed snacks are a great option for clean eating travelers. They’re lightweight and packed with vitamins and minerals.

Chia Seed Pudding

Pre-made in a small container, this is a healthy airplane snack packed with fiber and omega-3s. Just be sure to prepare it in a leak-proof container.

Oatmeal Cups

Just add hot water (available on the plane) and enjoy a warm, filling meal mid-flight. They’re an easy, mess-free meal solution.

Water Bottle

Staying hydrated is just as important as healthy snacking! Bring a reusable water bottle and fill it up after security to stay refreshed during your flight. These collapsable water bottles are great for planes, you can throw them in your backpack until you get through security!

Looking for more travel-friendly snack ideas? Check out these gluten free kids snacks for options your little ones will love! And if you’re traveling with a toddler, don’t miss these toddler travel essentials to make your trip easier.

With a little food prep and the right snack ideas, you can enjoy healthy snacking on your next flight while avoiding overpriced, unhealthy options at the airport. Happy travels!