While it’s tempting to grab that complimentary bag of pretzels or a giant airport muffin, those high-carb options often lead to the dreaded "travel crash" (and some serious mid-flight bloating).
Today, we’re talking about high-protein, low-carb airplane snacks. These are the secret weapon for staying energized, keeping your blood sugar stable, and actually feeling good when you walk off that plane.
Why Skip the Carbs at 30,000 Feet?
You’ve probably noticed that flying makes you feel... puffy.
That’s because cabin pressure can cause gas in your intestines to expand. High-carb and high-sodium snacks tend to exacerbate this by causing your body to retain more water.
When you’re sitting still for hours, your body doesn't need a massive spike of glucose from sugars and refined flours.
Choosing protein and healthy fats keeps you full longer and prevents the "sugar crash" that makes jet lag feel ten times worse.
Here are 15+ portable, high-protein, low-carb snack ideas to pack for your next flight! Best of all, they're snacks that will make it past the TSA checkpoint instead of being confiscated.
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Bring a hot meal!
This may sound wacky, but you can use a thermos style bento lunch jar to bring a hot meal to the airport. I used to do this all the time with this lunch jar.
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I typically packed chicken and rice, but you can skip the rice or swap for something else (like cauliflower rice).
This won't stay warm and safe forever, but you'll have several hours where it's still good to eat.
To make sure your food stays hot, prep the outer lunch can by pouring very hot water into it before packing your food. This will pre-heat the can and keep the contents warmer for longer.
Here's my husband enjoying some hot rice at the Miami airport a little while ago:
Meat Sticks
Brands like Chomps or The New Primal are life-savers for long trips!
If you're not into beef sticks, you can get chicken options now, instead.
They are shelf-stable, easy to tuck into a side pocket, and usually have 0-1g of carbs. Just check the label to make sure there’s no added sugar or "maple" glaze if you want to stay super low carb.
Whisps or Moon Cheese
If you’re craving that "crunch" of a potato chip, reach for these instead. They are literally just baked pieces of cheese. They’re savory, crunchy, and packed with protein without the carb-heavy flour of a cracker.
You can make your own cheese "crackers" instead of paying for pre-made Whisps. Check to my recipe for two ingredient garlic cheese crackers here.
Hard-Boiled Eggs (Pre-Peeled!)
Yes, you can bring these through TSA! To avoid being "that person" with the smelly snack, peel them at home and keep them in a sealed container. Eat them early in the flight while they’re still cool.
Obviously, this is one to skip if eggs make you gassy at ground level.
As much as I love Costco, I do not recommend buying their big pouches of peeled boiled eggs. In my experience, they're very hard and not delicious.
A friend recently taught me the best way to make boiled eggs in an Instant Pot. They are so easy to peel!
Put your eggs in the pressure cooker basket and add a cup of water. Pressure cook for 5 minutes, then let it natural release for 10 minutes. Transfer the eggs to ice cold water.
These are the easiest to peel boiled eggs I've ever made! Sometimes they will even peel hot.
Roasted Edamame
Dry-roasted edamame is a plant-based protein powerhouse. It’s much higher in fiber and protein than peanuts and has a satisfying, nutty crunch.
Save money by buying a big bag and re-packaging them into snack sized bags!
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String Cheese or Babybel
These cheeses will be okay without refrigeration for a few hours. They’re pre-portioned and easy to peel even in a cramped middle seat.
Almond Flour Crackers
When you really, really want that carb-y crunch, try almond flour crackers. My favorite is the Simple Mills brand. They'll taste great with your cheese! Plus they go on sale at Costco so you can stock up inexpensively.
Individual Almond Butter Packets
Brands like Justin’s make TSA-friendly squeeze packs. You can eat it straight from the packet or pair it with some celery sticks for a perfect fat-and-fiber combo.
If you'd prefer an organic option, go with Once Again. Their nut products are delicious. We buy their crunchy peanut butter in 5 pound buckets!
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Make sure to include the almond butter pack in your liquids bag, just to be safe. You and I know that almond butter isn't actually a liquid, but TSA sometimes claims almond butter and peanut butter are "gels."
Learn more about the ins and outs of packing your TSA compliant liquids bag here.
Almonds
Almonds are a classic, but the flavored versions (like Habanero BBQ or Wasabi) make them feel more like a treat.
I like to stock up on the individual packages of nuts at Costco. You can also portion out larger containers into reusable snack sized bags.
If you're worried about all the fiber being rough on your stomach, check out Gut Nuts. They're spouted, then dried so they're easier to digest and have even more nutrients.
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Epic Provisions Meat Bars
Epic Provisions bars are like a cross between a protein bar and jerky. They come in unique flavors like Bison Bacon Cranberry or Chicken Sriracha. They’re very filling and feel like a mini-meal.
Quest Protein Chips
If you really miss your Nacho Cheese Doritos, Quest chips are a shockingly good substitute. They have about 18-20g of protein per bag and only a few grams of net carbs.
Greek Yogurt Bites
Freeze dried yogurt bites are a tasty way to feel like you're eating a treat while not going too heavy on the carbs.
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Biltong
Biltong is like jerky’s cooler, healthier cousin.
It’s air-dried and cured with vinegar, meaning it usually has zero sugar, unlike many "traditional"regular" jerkies that are loaded with brown sugar marinades.
Roasted Pumpkin Seeds (Pepitas)
Pumpkin seeds are one of the highest-protein seeds out there. They’re also rich in magnesium, which can actually help you relax and sleep better during the flight.
I know you're going to be shocked, but I buy bags of sprouted pumpkin seeds at Costco and repackage them into smaller, reusable snack bags. The sprouting makes them easier to digest and unlocks more nutrients.
Tuna or Salmon Pouches
Skip the cans and grab the tear-open pouches. Many come pre-seasoned (lemon pepper, buffalo).
I like eating tuna with a bit of mustard. If you don't want to use up liquids allowance on mustard, see if you can grab a packet from a restaurant in the airport.
Note: These can be a bit fragrant, so consider eating them in the waiting area, not on the plane.
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DIY Trail Mix
Most store-bought trail mixes are 80% raisins and M&Ms. Make your own using pecans, walnuts, sunflower seeds, and a few dark chocolate chips.
Grain Free Granola
This simple grain free granola recipe is a great way to make your own!
If you're short on time, there are a lot of grain free granola options available these days.
Lupini Beans (Brami Snacks)
Lupini beans are an "ancient grain" snack that comes in small, shelf-stable wet packs. They are incredibly high in protein and have almost zero net carbs. They have a unique, pickled texture that’s great if you’re tired of dry snacks.
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Low-Carb Protein Bars
Look for bars like Aloha, IQBAR, or No Cow if you want a dairy free option.
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They focus on clean ingredients and plant-based protein without the massive chocolate coating that melts in your carry-on if the plane sits on the tarmac too long.
Pro Tip: Always pack your snacks in a clear, reusable silicone bag (like a Stasher bag). It makes it easy to pull out during security if needed, and it keeps all your crumbs contained in your personal item!
I hope you found this list of high protein, low carb travel snacks helpful! Happy travels.
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