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10 Healthy Travel Snacks to Bring On Your Next Flight

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Kate MurphyGuest Blogger
September 01, 2016 · 2.2k Views

healthy travel snacks

When hunger hits while waiting at the airport, grabbing a bag of chips, candy bar or fast food is going to be quick and easy. But we all know that traveling by plane can take its toll, both physically and mentally. Making poor food decisions is only going to leave you feeling worse. By taking the time to prepare healthy snacks for the flight, you’ll arrive at your vacation destination energized and in high spirits. Here’s a list of wholesome snacks to pack for your next trip. All are TSA approved and can be easily stored in your carry on.

Shop for your ingredients at grocery stores such as Vons, Safeway, Whole Foods, and Sam's Club so you can use the sales, promotions, and coupons you got from our coupon pages.


  1. Sliced apples and peanut butter
    This favorite childhood snack is just as delicious and nutritious as ever. It provides a serving of fruit and the protein from the peanut butter will leave you feeling full. Slice the apples at home and store in a plastic bag. Single serving packs of peanut butter like the ones from Justin’s are handy and meet the TSA guidelines for liquids.
  2. Dried fruit
    Do you have a sweet tooth? Dried fruit is a much better option for you than a bag of candy from the convenience store. Trader Joe’s has a great selection of dried fruits such as mango, banana, and coconut, so check out our Trader Jo'es coupon page for savings. Buy a few of your favorite fruits and mix them together for a tasty treat. Don’t go over board though - dried fruit is high in sugar so reach for the unsweetened versions.
  3. Nuts
    Almonds, cashews, and walnuts have been linked to lower cholesterol, better heart health, and weight control. Packed with protein, they will help keep your energy up too. Nuts are high in fat (mostly good fat though) and calories, so you may want to portion out servings and put them in small bags.
  4. Hummus with veggies and crackers
    Made from garbanzo beans, hummus is a Middle Eastern dip that is high in protein and fiber. Pair it with baby carrots or whole wheat crackers for a healthy mid-flight snack. For easy storage, put the carrots and crackers in separate bags and the hummus in a mini Tupperware container.
  5. Granola bars
    Granola bars are perhaps the most convenient travel snack. Small, portable, and mess-free, they are especially great if you are traveling with kids. Not all granola bars are the same though. Choose ones that are low in sugar (under 8 grams) and high in fiber and protein. This way, you’ll avoid a sugar crash and feel satiated. Annie’s, Larabar, Kind, and Rise offer some of the healthiest options, and all which you can find at Costco. You can also make healthy granola bars at home using these easy recipes.
  6. Sandwiches
    A turkey and cheese sandwich from the airport deli sounds like a healthy choice. But premade sandwiches often have double servings of meat and cheese and condiments high in fat and calories. Instead, make a sandwich at home using healthy and fresh ingredients. Bored of the old standby of ham and cheese? Check out these easy, no-cook sandwich recipes.
  7. Veggie chips
    Nothing will truly replace the salty potato chip. But there are a lot of veggie chips out now that come in a close second. Terra Chips makes flavors with a delicious balance of savory and sweet. Veggie chips are fairly simple to make at home using these recipes.
  8. Cheese plate with crackers and fruit
    While not exactly the cheese plate you’ll find at your favorite wine bar, this plane snack does have an air of sophistication about it. At home, divide cheese cubes, crackers, and fruit such as grapes, apples, and figs into a bento lunchbox container. Add a few cured meat slices for a substantial meal. Starbucks actually sells a Cheese and Fruit Bistro Box, so if you don't have time to put one together yourself, head over to our Starbucks coupon page to grab a coupon!
  9. Homemade muffins and loaves
    That raisin bran muffin in the café bakery display looks healthy enough. In truth, bakery muffins can pack up to 630 calories and 30 grams of fat! Instead, make wholesome versions of your favorite flavors at home. Muffins and quick breads are filling, easy-to-eat, and an ideal snack if you are traveling with kids. Check out these healthy muffin recipes and quick bread recipes.
  10. Rice bowls
    The culinary options of a rice bowl are endless. This healthy airport meal is easy to pack and will satisfy the vegan and the meat eater, and everyone in between. Substitute rice with quinoa (high in protein and contains all 9 essential amino acids) for an even healthier version. Here’s a list of recipes that include a chicken and egg rice bowl, pumpkin-pistachio kale fried rice bowl with maple tofu cubes, and island rice bowl with coconut ginger rice.


Don’t use traveling as an excuse to eat bad foods that leave you unsatisfied and sluggish. By sticking to pre-packed snacks, you’ll not only feel better, but also save money. If you are going to indulge on vacation, save it for dessert and wine!


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Kate Murphy is a native of Pennsylvania. After receiving a degree in art history, she moved to New York City to test the waters. She enjoys writing about art, culture, fashion, design, and travel. In addition to writing, Kate works with artists, leads, street art tours, and moonlights as an illustrator.