Whether you are traveling for work or pleasure, one of the most challenging aspects is eating right on the go. Healthy food options can be limited, and convenience often takes precedence over a balanced meal or snack. From rushed fast food in the airports to high-fat, sugary, sodium-laden meals on the flight, maintaining your goals, energy, and mood can be difficult! Not to worry: when you bring your own healthy travel snacks for the plane, you can prevent diet sabotage, save money, and… enjoy a delicious treat!
Top High Protein Snacks for Air Travel
Snacks that are high in protein help you maintain your energy levels. You will also feel satisfied longer, meaning you won’t be reaching for another snack (especially an unhealthy one) soon. Fortunately, you are permitted to bring a wide array of foods on airplanes. Some of our favorites:
- Seeds and Nuts. These are excellent sources of protein, as well as healthy fats. Try sunflower seeds, walnuts, cashews, pistachios, almonds, pecans, macadamia nuts, and pumpkin seeds (or a DIY mix of your own creation). And if you want to go a little wild, opt for dark chocolate covered nuts for a little sweet, antioxidant, mood-boosting action.
- Roasted Chickpea Packs. Yummy, convenient, and full of plant-based protein.
- Protein Bars. This is a quick and easy snack to pack away in your carry on bag. Go for low-sugar options that pack in the protein (~10-15 grams) and feature all-natural ingredients.
- Dry Oatmeal Cups. You can add hot water on the plane. There are about 6 grams of protein per cooked cup, and you can add flax seeds, chia seeds, dried cranberries, nuts, protein powder, or a swirl of nut butter to boost the nutrition even more.
- Peanut or Nut Butter Sandwiches. If you pre-make your sandwich, make sure to wrap it. TSA also allows you to bring loaves or slices of store-bought and homemade breads, so you can assemble your snack in the air too.
- Peanut Butter Packets. These are ultra-easy on-the-go snacks. Eat them by themselves, or spread them on apple slices or bananas.
- Salad. Yes, salad clears security if it’s made with lettuce, kale, spinach, and other solid foods. Put your dressing in a small separate container with a secure lid (no more than 3.4 ounces). You can also bring meat on board, so add some turkey or chicken for protein.
- Instant Lentil and Quinoa Salad. Like oatmeal, you can find these in a “cup of soup” style pre-made container. All you have to do is add hot water on the plane and enjoy.
- Cheese Sticks. Who doesn’t love string cheese? Pack a few in your bag, and chow down on some protein and dairy. They’re great with fruit and veggie slices too.
- Sweetwood’s FATTY Hickory-Smoked Meat Sticks. With all-natural ingredients and 13 grams of protein in a 2 ounce package, FATTY smoked meat sticks are one of our favorite high protein snacks for air travel. They are available in Original, Jalapeno, Honey BBQ, and Teriyaki, as well as 1 ounce and turkey options. For a bigger snack, pair your meat stick with some cheese, nuts and seeds, or other goodies you have in your bag.
Healthy travel snacks for the plane will keep you going while you’re on the go. Before your next adventure, stock your bag with nutritious food to ensure you stay on track with your diet, budget, and schedule!