The Best Airplane Snacks to Satisfy Every Craving
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Start your vacation right by packing healthy airplane snacks to keep you fueled for all your adventures.
Jet lag is real. When you’re sleep deprived, the body has an increase in ghrelin, the hunger hormone. Studies show that this increases cravings for foods high in carbohydrates, particularly sweets.
In a setting like the airport where healthy food choices are already scarce, it can be difficult to override your body’s cravings for a quick energy fix.
Rather than letting your hunger take over in the airport convenience store or food court, try planning ahead by bringing your own healthy travel snacks.
To stay full and satisfied on long travel days, look for snacks that offer variety in flavor and texture and are high in protein and fiber. This will help keep you energized as you make your way towards your destination.
In this article, we’ll discuss tips for packing travel snacks, benefits of bringing your own healthy airplane snacks, how to choose snacks, and review ten of my personal favorite travel snacks!
Not traveling via plane? These work great for road trips, too!
Tips for Packing Travel Snacks
When trying to brainstorm the best airplane snacks, I always look for items that are portable, shelf-stable, and pre-packaged.
If you’re like me, preparing for travel can be a stressful time. In between the chaos of packing and making preparations to leave, the last thing I have time for is to prepare food to take with me. For that reason, I always plan snacks that are pre-packaged and easy to take on-the-go.
Because travel days can be extremely long depending on your destination, it is important to have items that don’t require refrigeration and won’t spoil.
Reminder: Don’t forget to pack snacks that are TSA compliant! Liquids larger than 3.4 oz are not allowed in your carry-on bag. You can find more information on what foods are allowed here.
Benefits of Packing Healthy Airplane Snacks Ahead of Time
Keeps You on Track with Your Health Goals
Having pre-made, portable snacks is one way to ensure you will have something healthy and satisfying during long travel days- especially if you have the unfortunate experience of airport delays or short connections!
You can also be sure to avoid any temptation while perusing the airport gift shop by packing snacks ahead of time.
Saves Money
It’s no secret that airports can be expensive. Avoid paying for an overpriced airport meal by planning ahead and bringing food that will keep you full and satisfied on your flight!
Prevents Unnecessary Stress
Traveling can be stressful enough as it is. Airports can be confusing, and sometimes having to hike from one terminal to the next while also trying to find a healthy, affordable meal or snack can be difficult.
Avoid the stress of finding a healthy meal, standing in long, crowded lines, and rushing to your gate by bringing your own healthy airplane snacks!
Choosing Your Snacks
When shopping for healthy snacks, focus on three key factors: protein, fiber, and variety.
Protein
What is Protein?
Protein is an essential macronutrient involved in muscle growth, tissue repair, and immunity. Sources of protein can be derived from both animals and plants. There are four calories per gram of protein.
Protein plays an important role in weight management and metabolism. Studies have shown that diets higher in protein can help support weight loss through thermogenesis and increased satiety.
When choosing which snacks to pack, aim for high-protein choices to keep you full on long travel days.
What is Considered “High-Protein”?
Protein requirements will differ for each individual based on a variety of factors, such as: age, sex, and physical activity levels. A good general rule of thumb when looking for a high-protein snack would be to aim for close to 10 g of protein per serving. You may need to adjust this number, depending on your health goals.
Fiber
What is Fiber?
Fiber is a type of carbohydrate that is indigestible. Unlike most carbohydrates which are absorbed by the body and broken down, fiber moves along the gastrointestinal tract.
Sources of fiber include whole grains, fruits, vegetables, nuts, seeds, and legumes.
Eating more fiber can help to promote satiety by slowing digestion and regulating blood sugar levels.
Variety
To prevent boredom, pick an assortment of flavors and textures. Opt for flavors that are sweet, spicy, salty, savory, etc. Pick some textures that are chewy, crunchy, soft, etc.
10 of the Best Airplane Snacks
Below is a round up of some of the best healthy airplane snacks that are sure to satisfy every craving:
When you’re feeling extra hungry on a long flight or after travel delays, try one of these high-protein snacks to keep you full:
1. Chubby Snacks Sandwiches
Serving Size: 1 Sandwich (75 g), Calories: 240, Protein: 9 g*
*Peanut Butter and Strawberry Jam Flavor
Chubby Snacks are plant-based, nut and jam sandwiches made with chia seeds and dates to provide a balance of macronutrients. Think of them as an elevated version of the PB&J you grew up with.
Each sandwich contains between 8-9 g of protein per serving and 4-5 g of fiber, which will help curb any hunger after a busy day in the airport.
Chubby Snacks come in four different flavors: Peanut Butter and Grape Jam, Peanut Butter and Strawberry Jam, Almond Butter and Grape Jam, and Almond Butter and Strawberry Jam.
Avoid high prices on airport food by packing these ahead of time. Once out of the refrigerator or freezer, they have a shelf life of up to 24 hours, making them ideal for long travel days.
2. Chomps Snack Sticks
Serving Size: 1 Stick (32 g), Calories: 80, Protein: 12 g*
*Chomps Original Turkey Snack Stick
Chomps Snack Sticks are one of the best airplane snacks because of the high protein content and easy portability.
Chomps Snack Sticks come in three different types of meat: beef, turkey, or venison. While each is an excellent source of protein, the turkey packs the highest amount of protein with fewer calories.
Choose from different flavors like jalapeño, pepperoni, sea salt, Italian, and more.
These pre-packaged snacks are perfect for travel days because you can easily pack a few in your backpack or carry-on without worrying about them spoiling (as long as the expiration date is good).
3. StarKist Snack-To-Go Tuna Salad Kit
Serving Size: 1 Kit (102 g), Calories: 160, Protein: 10 g
Tuna is a highly underrated snack. However, you might want to eat this in between flights to avoid getting any upsetting looks from your neighbors.
Next time you travel, consider packing StarKist Snack-To-Go Tuna Salad Kit. This is a great option for on-the-go because it comes with crackers and a spoon in the kit for easy serving.
4. Whisps Baked Cheese Bites
Serving Size: 1 bag (18 g), Calories: 100, Protein: 9 g*
*Whisps Parmesan Baked Cheese Bites
Whisps Baked Cheese makes great high-protein snacks for travel days. For long airplane rides, choose from many different flavors of their Whisps Baked Cheese Bites for something to munch on while you watch your favorite movie.
These pre-packaged snack packs come in flavors like parmesan, cheddar, nacho, and tangy ranch. Most flavors offer 8-10 g of protein with only 100-110 calories per serving.
5. Whisps Baked Cheese Protein Snackers
Serving Size: 1 package (43 g), Calories: 160, Protein: 11 g
Whisps Baked Cheese also launched a shelf-stable, three compartment Protein Snacker containing Whisps Baked Cheese Bites, dried fruit, and salami. Unlike others on the market, these do not require refrigeration until after opening. These Protein Snackers come in two different flavors and have 11 g protein and 160 calories per serving.
6. The Only Bean Crunchy Roasted Edamame Beans
Serving Size: 1 package (26 g), Calories: 100*, Protein: 11 g
*Sea Salt Flavor
Looking for something crunchy to snack on? Try The Only Bean Crunchy Roasted Edamame Beans. These dry-roasted edamame beans come in three different flavors: sea salt, sriracha, and buffalo.
This is a great plant-based option that is not only high in protein, but also contains 4 grams of fiber per serving to help keep you satisfied.
7. Smash Bites
Serving Size: 1 Package (51 g), Calories: 220*, Protein: 9 g
*Chocolate Peanut Butter and Raspberry Flavor
Craving something sweet while listening to your favorite podcast mid flight? Try these Smash Bites. These bite-size treats are available in four different flavors. The best part? They contain simple ingredients.
If you’re looking for something with more protein, make sure to try the Chocolate Peanut Butter and Raspberry Smash Bites or the Peanut Butter and Grape Smash Bites. These flavors pack the most protein with 9 g per serving. Each packet contains 5 bites, perfect for curbing your sweet tooth.
8. Lenny and Larry Crunchy Cookies
Serving Size: 1 bag (35 g), Calories: 160, Protein: 6 g
Lenny and Larry Crunchy Cookies are plant-based cookies made from vital wheat gluten and pea protein. These cookies are dairy free, soy free, and free from high-fructose corn syrup, artificial sweeteners, and sugar alcohols.
Flavor is not lacking in these cookies. Because the cookies are mini, you can snack on them while watching your favorite show inflight.
Choose from either chocolate chip or double chocolate chip flavors to satisfy your sugar cravings. Each package contains 6 g of protein and 4 g of fiber.
9. RX Bar
Serving Size: 1 bar (52 g), Calories: 190*, Protein: 12 g
*Vanilla Almond flavor
If you’re like myself and sleep the minute your head hits your seat, you might want to pack a high-protein snack for after your nap.
RX Bars are the perfect protein bar to bring on your next adventure. Each bar contains 3 egg whites and 2 dates as the base, providing 12 g of protein.
These bars come in several flavors, so you’ll never get bored! Pick from strawberry, coconut chocolate, vanilla almond, chocolate sea salt, peanut butter, peanut butter chocolate, and blueberry.
RX Bars also have a “Nut Butter and Oat” protein bar line, containing 3 tablespoons of oats, 2 egg whites, and 2 teaspoons of honey as the base. These bars have a slightly different texture than the original bars, but are just as good nonetheless! This line contains 10 g of protein per serving.
10. Bare Bones Instant Bone Broth
Serving Size: 1 packet (15 g), Calories: 50, Protein: 10 g
Bone broth is another underrated source of protein on-the-go. With only 50 calories and 10 g of protein, this is a simple way to sneak in protein even if you aren’t feeling very hungry.
Bare Bones Instant Bone Broth makes it easy to travel. All you need is 8 oz of hot water to mix your broth. Flavors come in both chicken and beef.
The best part? Bone broth contains several health benefits, many of which are particularly useful when traveling– including improved digestion and immunity.
Conclusion
When packing healthy airplane snacks, make sure to pick items that are pre-packaged, portable, and shelf-stable.
Packing snacks ahead of time can help keep you on track with your health goals, save money, and prevent any unnecessary stress at the airport.
For healthier snacks, remember to include protein and fiber to help promote satiety and keep you energized on long travel days.
Be sure to include a variety of flavors and textures to prevent boredom.
Ryann Jung, MS, RD
Registered Dietitian & ACE Certified Health Coach
Hello! I’m Ryann, a registered dietitian nutritionist and health coach who has a passion for teaching others how to live a healthy lifestyle. Follow along for more nutrition tips and healthy recipes!