Wondering which snacks are best to pack for a flight? Unsure what you’re allowed to bring? In this guide, we will explain the TSA rules for carry-on foods, provide some pro tips and hacks we have learned over the years, and reveal our favorite snack choices to consider for your next trip.
The most important takeaway from this guide is not what, but rather, how much.
We learned the hard way that not all airports around the world are the mini-towns filled with shops and restaurants that we have come to expect in the US. Some have absolutely no food services whatsoever and if your layover happens to be in one of those, you are truly on your own!
Even many of the major US airports are ghost towns at night. If you happen to have a late night layover or, heaven forbid, an overnight flight delay, you may find yourself stuck and hungry. We hope to teach you everything you need to know about packing food for flights but if you only learn one thing, make it this: always bring more food than you think you’ll need!
- What Snacks Can You Bring On A Plane: TSA Rules
- Best Snacks To Bring On A Plane
- How To Pack Your Airplane Snacks
- Best Airplane Snacks FAQs
What Snacks Can You Bring On A Plane: TSA Rules
Wondering about that peanut butter and jelly sandwich you want to have with you when you board the plane for your upcoming flight? Or that stick of beef jerky?
The good news is that you can bring almost any solid food item onto a plane! However, there are a few restrictions you need to be aware of.
These restrictions are enforced by the Transportation Service Authority (TSA). This means that anything you take through airport security must adhere to TSA regulations.
Solid Foods
There are no restrictions on the solid foods that you can take on an airplane. According to the TSA snacks page:
“Solid food items (not liquids or gels) can be transported in either your carry-on or checked baggage.”
With that said, we strongly recommend that you’re considerate of your fellow passengers. Leave the stinky foods at home! A lot of guides will suggest hard-boiled eggs as a great source of protein for long flights and while that is true, it is simply not worth the glares and scorn you will receive when you crack open that Tupperware and unleash a funk that wafts throughout the cabin!
Liquids
Any liquids you bring must adhere to TSAs 3-1-1 liquid rule, which means that liquid food items must be in a 3.4oz or smaller container and fit into a quart-sized bag.
When we first read this rule, we only thought of liquids as things like water and juice. However, the TSA also considers many semi-gelatinous food items to be liquids such as peanut butter, yogurt, salsa, honey, jams, jellies, and painfully, a small tub of hummus that was supposed to be our lunch!
Pro Tip: Pack an empty reusable water bottle to fill once you are through security and on the flight. Airplane cabins have very low humidity so staying hydrated is important, and drinks services can be intermittent.
Frozen Foods
Frozen foods and freezer blocks are permitted through airport security as long as they are completely frozen. If they have started to thaw before you go through security, then they must be compliant with TSAs 3-1-1 liquid rule.
Pro tip: Keep food cold with frozen grapes in a small ziplock. This is one of our favorite hacks as it avoids the potential TSA issues that arise with freezer blocks.
International Flights
The TSA restrictions are the same for international and domestic flights. However, many countries will have local rules on what you can actually bring into the country upon arrival at your destination.
For example, many countries do not allow fresh fruit or meat. This means that if you don’t eat it on the plane, you may have to throw it away once you’ve landed.
If you’re wondering about an item you plan on bringing with you, the best thing to do is to check on the government website for your destination and find out what restrictions they specifically have. Or just be prepared to throw out any unpackaged foods you have not consumed prior to landing.
Best Snacks To Bring On A Plane
We always pack our snacks and meals at home for long flights. Airports are notorious for extortionately priced foods, not to mention lackluster options. To ensure a healthy, affordable, and diverse range of snacks, we highly recommend packing at home.
Pro Tip: Choose items that are high in protein as they will provide longer-lasting energy, and try to avoid high sodium foods to prevent fluid retention.
Most importantly, we urge you to remember to bring more than you think you’ll need. We once had a late night flight delayed through the morning and were forced to get by on vending machine candy bars!
Here are our favorite snacks to bring on a plane and why:
- Nuts and Seeds - These take up minimal space while being jam-packed with protein, healthy fats, and fiber to keep you feeling fuller longer. Our favorite options include almonds, walnuts, cashews, pumpkin seeds, and sunflower seeds.
- Fresh Fruit - Firm fruits such as apples, grapes, and oranges are easy to eat on the go and have the added bonus of being hydrating.
- Dried Fruit - For a quick energy boost, dried fruit is perfect. We recommend looking for unsweetened options for a healthy snack.
- Vegetable Sticks - Crunchy vegetables such as celery, cucumber, or carrots offer a refreshing snack. Pair them with a small (3-1-1 compliant) container of hummus or guacamole for a real treat.
- Protein Bars - Both filling and easy to pack, protein bars are one of our essential travel snacks. Just remember that they’re not all created equally! We recommend those with only natural ingredients and no added sugar.
- Trail Mix - A mix of nuts, seeds, and dried fruit, trail mix provides an easy-to-eat balanced snack in any situation.
- Cheese Sticks - Individually packaged cheeses such as string cheese or Babybel are one of our favorite plane snacks. They can remain unrefrigerated for a few hours and taste good at room temperature.
- Jerky - Not only is jerky delicious, but it is also high in protein, non-perishable, and holds its form during extended travel. This makes it the ideal airplane snack.
- Nut Butter Packets - Single-serve packets of nut butters are perfect as they adhere to the TSA 3-1-1 rule and are nutrient dense. Enjoy them with fruit, veggie sticks, or crackers for a tasty treat on the go.
- Granola Bars - A staple for travelers and parents alike, granola bars are an essential item to keep in your Knack Pack at all times. They come in a wide variety of flavors and are great for maintaining energy levels, though we suggest choosing ones with minimal added sugar.
- Popcorn - This pairs perfectly with your in-flight movies! Choose air popped popcorn that is lightly seasoned to keep it healthy.
- Chips, Pretzels & Crackers - There’s something about savory, crunchy snacks that are so satisfying to nibble on. Plus there’s an endless choice of flavors to choose from to keep your snacks interesting.
- Sandwich - For a more substantial snack, a sandwich is a great option. Opt for cured meats over lunch meats as these last longer at room temperature. Or go for a classic PBJ!
- Instant Oatmeal Cups - Full of fiber, instant oatmeal is an easy, heartier snack option. Just ask your flight attendant for some hot water and you’ve got yourself a warm, nutritious snack.
- Instant Noodle Cups - Similar to instant oatmeal, you just need to add hot water for a quick and simple food option for the plane. Your flight attendant should be happy to provide some.
- Candy - Admittedly this is not the healthiest airplane snack. That said, it is ok to treat yourself sometimes, especially on a travel day!
Pro Tip: Changes in pressure in the cabin can cause a build up of pressure in containers. If you take something like a yogurt, open it carefully as they can explode and make a huge mess - we speak from experience here!
How To Pack Your Airplane Snacks
How you pack your airplane snacks is an important part of preparing for your flight. The trick is to make sure they are easily accessible while being packed appropriately so that they remain fresh even on a long journey.
Storage
When it comes to packing your snacks, you’ll want to ensure that your containers are leakproof and sturdy enough to prevent your food from being crushed. Resealable bags or containers are best to allow you to eat a little at a time while also keeping your snacks fresh.
While we try to avoid disposable containers as much as possible, they are often the best option for travel as you can free up space in your bag once you’re done with them. Of course, it might also be worth using reusable Tupperware or something similar so that you have it for the return journey as well.
Personally, we like to save our plastic to-go containers from restaurants to use them on trips. This gives us the benefit of disposable containers without wasting extra single-use plastic.
Accessibility
You’ll want to make sure your snacks are easily accessible in your carry-on. If you are living the One Bag Life, you’ll find the Knack Pack’s thoughtfully placed organizational pockets make it easy to store your food and grab it on the move.
For small, individually packaged snacks such as trail mix and protein bars, use packing cubes to keep them together.
Pro Tip: Pack heavier food items at the bottom of your bag and lighter or crushable snacks near the top. This will keep your food protected and also help with weight distribution.
Prepare For Airport Security
If you’re taking any liquid foods, you will want to have them ready for security screening in a clear, quart-sized bag for TSA compliance.
Avoid Packing Foods That Need Refrigeration
It is generally best to avoid taking snacks on a plane that need refrigeration. Your snacks will likely have to sit in your bag for at least a few hours between your journey to the airport, wait time at the airport, and some flight time.
Therefore, non-perishable snacks that taste good at room temperature are your best friend!
Best Airplane Snacks FAQs
What food should I pack for a long plane ride?
For a long plane ride you will want to pack foods that are non-perishable and nutrient dense. Some of our favorite airplane snacks include nuts and seeds, protein bars, cheese sticks, dried fruits, and jerky.
What snacks are TSA approved?
The TSA allows solid food items to be taken on a plane in either your carry-on or checked luggage. However, creamy foods such as peanut butter and hummus are considered liquid and must adhere to the TSA 3-1-1 liquid rule.
What is an easy meal to bring on an airplane?
Instant cup noodles are one of the easiest meals to bring on a plane. Additionally, pasta salads, sandwiches, and power bowls are great options.
Can I bring a homemade sandwich through TSA?
Yes, you can absolutely bring a sandwich through TSA. Sandwiches are considered solid foods and are not subject to any special TSA regulations.
Can I bring snacks on my carry-on?
Your carry-on is the best place to pack your snacks so you have easy access to them on the plane. The only snacks not permitted on carry-on are liquids and creamy items, such as peanut butter and hummus, that do not adhere to TSAs 3-1-1 liquid rule.
What foods don’t travel well?
Avoid perishable food items that require refrigeration and only pack foods that are enjoyable at room temperature.
How will you use your expandable backpack? We love to hear how you plan to use - or have used - your Knack Pack for work, travel, and everyday life. So share your stories and adventures with us on social media: tag @KnackBags and use the #KnackBags when you take your Knack on journeys.
