Traveling with kids is already stressful enough. Don't get hangry on your flight with your family - discover the best food you can bring on an airplane so you don't go hungry!
After years of decreasing food and beverage service, most airlines are currently cutting out the food service all together on domestic US flights.
Avoid outrageous airport prices, hungry kids, and long lines when you bring your own food that can make it through TSA.
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I lived in Hawaii for years with family on the East Coast. My holiday flights have included from HI to GA with an eight week old infant. I have a lot of experience with bringing food on airplanes!
Today I'm sharing my list of the best travel snacks for airplanes and some make ahead airplane meal ideas to keep you full in flight.
Can you bring food through TSA?
Before we get into the suggestions, there are a few things to keep in mind:
Anything that the TSA considered a liquid or gel must be in a container 100 ml or less and in your liquids bag.
This includes things like peanut butter, almond butter, hummus, and yogurt. You and I know peanut butter isn't a liquid, but ¯\_(ツ)_/¯ If you are unsure about something, please check the TSA prohibited/allowed foods list.
Some individual agents will let you through with peanut butter, but technically they're not supposed to. Some flights ask you to be peanut free, anyway, so it's safest to leave at home.
Food items must be wrapped contained in some way (unless they're a naturally-occurring whole food item, like an apple or a banana).
For example: you can't just throw a sandwich in your carry on without a wrapper, but it's totally fine if it's in a Ziplock bag. This really isn't a big deal because you're probably already planning to wrap loose food, but it is something to keep in mind.
Produce items are fine on domestic Mainland US flights, but generally not allowed on international flights. I've been on some international flights where produce was okay on the plane, but couldn't deplane with you, but I've also had produce confiscated at the airport.
Expect to pull your food out at security. Although it is allowed through security, they're currently making you remove it from your bags, just like electronics and your liquids bag.
If you have Pre-Check, they should allow you to keep your foods in your carry-on, unless it needs to be removed for additional screening.
At smaller airports, we have been asked to remove all food from our bags even with Pre-Check. I've had airport security take homemade muffins out and swab them while questioning my need for so much food, even though I was holding a baby.
To make things easier, consider packing all your food in the same location, even if you rearrange things after you're through security.
No matter how "good" an airplane snack is, overall, always make sure to pick foods that agree with you and your kiddos.
Sitting still and being at altitude can both adversity affect your digestive system, leading to bloating, trapped gas, and not so trapped gas.
If you know something makes you feel uncomfortable on the ground, it's best to avoid it in the air and for several hours before flying.
The same goes for kids - if you know your child's tummy has a problem with something, don't serve it while traveling.
Healthy airplane snacks for kids
Keeping your travel snacks cool is fairly easy because there are so many soft insulated bags, lunch boxes, and hot/cold lunch canisters available these days.
If you don't own any of these items, your best bet is a paper bag (or two) because it will help keep your snacks more cool than a plastic or cloth bag. You can even pack any of these snack ideas in a hot/cold wide mouth thermos.
- Stainless Steel: This stainless steel insulated food container uses high-quality construction and BPA-free materials. The soup with spoon comes in a...
- Vacuum Insulated: This vacuum insulated lunch box keeps food cold for up to 24 hours or hot for up to 12 hours. The kids lunch box for hot/cold food...
- 17 Oz: This insulated bento box for hot food holds 17 oz, which is ideal for lunch. The heat insulated lunch container also features a wide mouth for...
Hard boiled eggs. Although you should avoid boiled eggs if they typically make you gassy (being at altitude can exacerbate the situation), I like eating boiled eggs on the go.
Cut fruits. Pre-cut pieces of melon, like watermelon (just make sure to pour off any extra liquid that accumulates at the bottom!) are the perfect airplane snack because they help keep you hydrated, too.
- Watermelon
- Cantaloupe
- Honeydew melon
- Pineapple
Whole fruits. You don't have to limit yourself to cut fruits! Whole fruits are a delicious, hydrating travel snack.
Make sure to select fruits that are easy to peel without a knife.
Some ideas include:
- Bananas
- Apples
- Oranges
- Peaches
- Nectarines
Berries are also a great choice because they help hydrate and contain antioxidants that may help combat the inflammation associated with travel and jet lag.
Delicious berries to bring for kids include:
- Strawberries
- Bleberries
- Raspberries
- Blackberries
Do you have young kids? If so and you're planning a trip, grab these free printable Christmas dot marker coloring pages to keep them busy and quiet!
Grapes. I'm listing grapes separately from other fruit because they make an awesome ice pack that TSA won't confiscate!
Make sure to cut your grapes in half if your little one is a baby or toddler.
Frozen grapes are delicious. Place a bunch of grapes in a ziplock bag in the freezer overnight, then pop them in a small, soft cooler bag to help keep the rest of your travel snacks cold.
Raw veggies. you like to eat raw! If you prefer to eat your veggies with dip or hummus, you can either get a small container and place it in your liquids bag or snag a cup of dressing at the airport.
Raw veggies that make great snack foods include:
- Baby cut carrots
- Carrot sticks
- Bell pepper strips
- Cucumber slices
Salad. If you really want to eat healthy on the plane, consider packing a salad! But, of course, don't add the dressing.
Spinach, kale, and chard are especially good salad bases for travel because they're all high in magnesium, an important mineral that helps regulate your sleep/wake cycle.
Your mileage may vary with kids and salads on a plane, but my daughter loves eating "leafs."
Please note that fruits and vegetables are not always allowed on international flights. Sometimes they are allowed, but can't leave the plane with you at your destination.
Dry fruits are a great choice on planes, but make sure to drink plenty of water.
Easy dry fruit options include:
- Raisins
- Dates
- Apricots
- Dehydrated banana slices
- Dry cranberries
Homemade popcorn. Pop up some popcorn and bring it along!
Cheese. Hard cheese (not spreadable kinds) are safe to bring and can last a a few hours without refrigeration. Some ideas include:
- Small gouda-type cheese (Babybel)
- String cheese
- Slices of cheddar, Monterey Jack, etc
A sandwich. Just make sure to hold the condiments! Slip packets of mustard and mayo into your liquids bag or just hit up the airport food court.
Lunch meats are perishable, so make sure to keep your sandwich cool if you include lunchmeat.
Unsalted nuts. I'm seriously loving the Costco Kirkland unsalted nut mix! Try to avoid added salt as much as possible while flying because it can contribute to dehydration and jet lag.
Of course, if you're on a flight and they make an announcement asking you to refrain from eating nuts, then don't break out your nuts.
Nutritious nuts to snack on include:
- Pecans
- Hazlenuts
- Macademias
- Pistachios
- Walnuts
Lower-sugar granola bars like Perfect Bars, Truvani, or RXBars. Try to avoid added sugars because they can contribute to jet lag.
Homemade muffins, breads, and bars. Many store-bought muffins are crammed full of sugar that can leave you feeling "meh."
Why not make some homemade banana bread or another treat with wholesome, and filling, ingredients? A book like Clean Treats for Everyone is a great resource if you want healthier, but delicious, treat options.
- Amazon Kindle Edition
- Fuentes, Laura (Author)
- English (Publication Language)
Meat sticks and meat-based jerky can be a great way to get much-needed protein on a plane. Look for "clean" options without a bunch of added sugars, oils, and preservatives.
The Epic brand is a solid choice with a decent serving since. Sticks, like Archer brand or Chomps, are good for a smaller snack.
- SAVORY SNACK BAR: a perfect on-the-go snack featuring 100% grass-fed bison, bacon and cranberries with 7 grams of protein per serving
- CONVENIENT: EPIC Meat Bars are the perfect mid-day or afternoon snack to keep on-hand
- GRASS-FED: 100% grass-fed bison used
And, of course, you can always bring "crunchy" crinkly bag type snacks. I try to limit these because they are usually salty and don't fill your kids up for long, but having a few treats on hand can help keep family members happy.
Examples include things like:
- Chips
- Pretzels
- Crackers
- Pork rinds
- Veggie straws
- Rice cakes
Hot foods to bring on a plane
Yes, you can enjoy a delicious, warm meal on the airplane. (Or in the airport, your choice.)
Having a familiar, warm meal can help your kids feel a bit more at-ease curing a trip.
All you need is an insulated thermos or a lunch canister. According to Amazon, we ordered this bento lunch canister 10 years ago and it's still working fine!
- A convenient, efficient way to keep foods hot or cold longer when transporting to places without microwaves or refrigerators
- Made from stainless steel with vacuum insulation; durable and will stand up to daily use
- Equipped with 3 lidded inner containers; offers ample storage for food; includes a forked spoon and a convenient carrying bag
We have used this lunch on a recent trip to pack a filling, warm meal enjoyed at the airport. We particularly like that it has three separate containers. It enjoyed some extra security scrutiny on our outbound trip, but made it through just fine. On the way home, it didn't even get stopped for an extra search.
When you have an insulated lunch can or thermos, you can enjoy just about any hot meal that doesn't involve liquids. To be safe, avoid not only soups, but also things like baked beans and sauces that have a liquid component. A few hot meal suggestions include:
Rice, couscous, faro, and/or quinoa. If you're on a really long flight, you may want to avoid loading up on carbs since you'll just be sitting.
If you're taking shorter flights or plan to get your day's exercise in walking (or running!) through the terminal, carbs can be helpful. To help avoid a 'crash' or feeling sluggish, make sure to pair carbs with a healthy fat or protein.
Chicken (without sauce). We grilled up some chicken the night before flying, microwaved it in the morning, and had delicious chicken on the go!
Baked or fried tofu (or your favorite non-saucy preparation).
Any lean, sauceless beef or pork. For example, this oven-roasted pork tenderloin sliced into medallions. Greasy red meats, like hamburgers, can give you some serious discomfort in the air and are usually best avoided, but you do you.
Potato wedges, smashed potatoes, or roasted veggies. Deep fried foods, like tater tots or french fries, usually aren't a great choice.
Airplane snacks that don't need to keep cool
Airplane snacks to avoid or limit
Although they're easy to pack, foods like potato chips, candy, pretzels, salted nuts, and dried fruit should be used as 'last resort' snacks if you truly can't pack anything else.
They can contribute to dehydration, which is already a significant problem when you fly.
In the terminal, try to avoid the temptation to eat heavy foods like pizza, fried chicken, and cheeseburgers.
Coffee, tea, soda, and alcohol can all contribute to jet lag, so just be forewarned if you decide to indulge! (I personally can't resist having an espresso, even though I know it isn't the "best" choice while flying.)
And it's obviously best to avoid giving your kids soda if you want them to sit still. =)
If you're currently packing for a trip, please stop by my post on fitting "more" in your TSA-compliant liquids bag. It's been one of my most popular posts every single week for three years so I'm sure you'll find lots of great information!
I really hope you enjoyed this list of the best travel snacks for airplanes that can make it past TSA! What are your favorite foods to bring on the plane?
