Healthy Snacks to Keep in Your Carry-On for Your Next Flight

What is it about getting settled into your seat on a flight that brings out the munchies? Maybe it’s the fact that you’re strapped into a small space for hours at a time, or that snacking gives you something to do with your hands as you wing your way to your destination. Whatever the reason, having access to healthy snacks during a flight lets you nourish your body without turning to the microscopic bag of crackers or cookies the flight attendants offer.

To help you prep for your next trip, we’ve created this handy list with four of our favorite in-flight snacking options. We think you’ll find these treats highly nutritious, delicious, and guaranteed to satisfy your mile-high cravings.

But before you pack, it’s important to remember the 3 – 1 – 1 rule mandated by the TSA.

Don’t go throwing your favorite yogurt cup or kombucha into an insulated lunch box to enjoy on your flight. The TSA has strict rules about what quantity of liquids and pastes are allowed in your carry-on bag.

  • You are allowed to take 3.4 oz travel-sized containers of pastes or liquids
  • Your containers must fit in 1 quart-sized, zip-top baggie
  • Only 1 baggie is allowed per passenger

If you just cannot survive your flight without peanut butter for your apples or hummus for your crackers, wait until you’ve made it through security and find your snack of choice in one of the airport markets.

Protein Bars

Protein bars are an easy, shelf-stable snack that can be tossed into your backpack or bag…but not all bars are created equal. Many are low on actual protein and high in artificial sweeteners. That’s why we love the bars made by RXBAR. They are sweetened with dates and use egg whites for their protein source. Each bar has 12 grams of protein and is sure to hold you over until you land.

Trail Mix

Trail mix can be terrific for in-flight snacking, but it is important to check the ingredients before you buy as many are loaded up with extra sugar and sodium. For a healthy option, try Back to Nature’s Harvest Blend. It’s chock-full of almonds, sunflower, and pumpkin seeds and gets its sweetness from bits of dried fruit.

Chocolate Covered Almonds

If your sweet tooth starts singing the moment your plane takes off, curb those cravings with Skinny Dipped Almonds. Coated in a thin layer of heart-healthy dark chocolate and sweetened with organic maple syrup, these sweet treats are packed with protein and free from gluten and artificial ingredients.

Kale Chips

Did you know you can enjoy your greens while in flight without wrestling with a salad and dressing packet? It’s true! Kale chips are a fun and flavorful way to add fiber (and a surprising amount protein!) to your diet that potato chips don’t offer.

We love the OG kale chips from RHTHYM. Each bag holds two servings (but trust us, you’ll eat them both) and has 10 grams of protein!

Do your in-flight neighbors a favor and avoid smelly snacks like hardboiled eggs and tuna. With our four favorite snacks, you enjoy scent-free nibbling that will keep your hands busy and your belly satisfied until you reach your destination.

Happy traveling!




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