When it comes to packing snacks, you may be thinking… will it pack well? Will it be allowed through airport security? Will it bother my seat neighbor? Is it actually worth bringing?
And what if you want to stay healthy while you travel or have certain dietary restrictions? Whether you’re vegan, on a low carb, high protein, paleo, keto, Whole30 or gluten-free diet because of health reasons or by choice, there are healthy travel snacks out there for you that are not only healthy, but easy to travel with.
We cover what you can and can’t bring through airport security in terms of food and list some snack options to consider for every eater.
- Can I take snacks on an airplane?
- Can I bring water on a plane?
- Can you bring snacks on international flights?
- Can I take a packed lunch on a plane?
- The Best Travel Snacks for Every Eater
Can I take snacks on an airplane?
Can you bring chips or pizza on an airplane? What about hummus? Or fruit snacks? It would be extremely frustrating if you brought a bunch of food you wanted to eat on the plane only to realize it couldn’t go through security.
For the most part, yes, you can take snacks on an airplane. In terms of food, TSA’s website specifically lists that you can bring bread, candy, cereal, cheese (solid), chocolate (solid), coffee beans or ground, cooked meat, seafood and vegetables, cookies, crackers, dried fruits, fresh eggs, gum, nuts, pies and cakes, pizza, protein or energy powders and sandwiches. In other words, anything solid should be ok.
But when it comes to items that are creamy or powdery, they may have different rules. For example, according to TSA’s official website, creamy foods like cheese or dips, spreads, or hummus have to be under 3.4 oz/100 ml. And you may have to separate it from your other items as you go through security.
Additionally, if you were to take powder-like substances like protein powders, if it’s greater than 12 oz /350 ml, you must place it in a separate bin for X-ray screening.
If you have any hesitations about what you can or can’t take through security, you can always tweet @AskTSA. They look like a very responsive Twitter account and encourage travelers to tweet them pictures so they can help you decide if you should bring whatever it is you want to bring.
Can I bring water on a plane?
Yes, but after going through airport security.
What about international flights… can I bring snacks on international flights?
See above for which snacks you can take on flights, it applies to international flights too. One rule that may differ is if you were to bring fresh fruits and vegetables. You can take these within continental US but to Hawaii, Puerto Rico or the US Virgin Islands or other countries like Australia, you may have to leave it at the airport as these items may interfere with the ecosystems of the island or country.
Can I take a packed lunch on a plane?
According to TSA’s website, you can take pizza, sandwiches and even frozen food (as long as the ice is completely frozen when you go through security). While packed lunches and fully prepared meals may comply with TSA rules, you may also want to consider being considerate of other passengers sitting very close to you, especially during long plane rides. No one wants to sit next to someone who’s eating something that’ll be messy or smell in a confined space for several hours.
Travel Snacks for Every Eater
We’ve rounded up some vegan, low carb, high protein, paleo, keto, Whole30 or gluten-free friendly travel snacks. These are all not just healthy and tasty, but easy to pack for long road trips or long flights.
Note: If you have any food allergies, please remember to check all packaging for ingredients listed before consuming.
Some links found in this post are affiliate links, meaning I may receive a commission if you decide to make a purchase, at no additional cost to you.
Vegan Travel Snacks
These vegan travel snacks specifically cater to those who do not consume any animal products, including eggs and dairy. Some of these snack companies hold a vegan certified status meaning the item does not contain any meat, milk, honey, eggs, fish or animal by-products.
1. Frooze Balls
Created in New Zealand, Frooze Balls are plant protein energy balls made of natural ingredients. With cashews, almonds, sultanas, cacao, dates, cranberries and no added sugar, these balls are vegan and can be purchased in a variety pack so you can try all six flavors.
Get Frooze Balls on Amazon here
Yumbutter offers a range of vegan peanut, cashew, sunflower, a variety of almond variations (creamy, plant protein and probiotic, superfood with chia seeds, hemp seeds and goji) and keto specific nut butters. Their 1.8 ounce mini pouches are travel friendly with resealable or easy to tear pouches to consume directly or to spread.
Get Yumbutter on Amazon here
Feel good about eating ReGrained energy bars. Not only are they vegan, they’re upcycled. What’s upcycle mean? Upcycle means to creatively reuse by-products and give them a higher value. ReGrained upcycles grain used to brew beer to create energy bars in honey cinnamon, chocolate coffee and blueberry sunflower flavors.
Get ReGrained on Amazon here
GoMacro was started by a mother-daughter team and they made these certified vegan bars to support a plant-based lifestyle. MacroBars are offered in a variety of flavors and also in smaller 100 calorie mini bars, both easily packable in your carry on.
Get GoMacro on Amazon here
Supernola snacks are vegan-friendly chewy clusters made of superfoods, nuts, seeds and spices. These nutrient-dense snacks come in travel friendly sized packs, so add a pack or two into your carry on bag for a vegan-friendly snack option.
Get Supernola on Amazon here
Low Carb Travel Snacks
Those following a low carb diet won’t need to feel hungry all the time with these low carb travel snacks. From cheese to snack mixes, these low carb snacks are all convenient to travel with.
1. Just The Cheese
Just The Cheese is exactly what their name suggests, it’s just cheese. Their 100% all-natural Wisconsin cheese bars are baked low-carb snacks in flavors like aged cheddar, grilled cheese, jalapeno, and mild cheddar. These bars might be messy to eat on the go, so they also offer bite-sized baked cheese minis in convenient on the go bags.
Get Just The Cheese on Amazon here
2. Dang Bars
Dang Bars are snacks made of plant-based fats and proteins (coconut, cocoa butter, almonds, vegan pea protein) with no added sugars and 4-5 grams net carbs. They also make toasted coconut chips that come in resealable bags and sticky-rice chips made with Thai rice grains that are soaked in watermelon juice and coconut milk to bind the grains together.
Get Dang Bars on Amazon here
3. GoodToGo Protein Bars
GoodToGo protein bars are great for those following a keto diet, as they are low in net carbs and high in healthy fat. The bars are soft baked and easily breakable, so no need to worry about messy crumbs and annoying your seat neighbor on a long flight. Try flavors like vanilla almond, raspberry lemon and cinnamon pecan.
Get GoodToGo Protein Bars on Amazon here
4. Hilo Life Snack Mix
A grab and go trail mix in convenient single serve packs, Hilo Life snack mixes are suitable for those on the keto diet and contain low net carbs and no sugar. Choose from two flavors, Super Cheesy (cheddar cheese and almonds) and Really Ranchy (gouda cheese and pecans).
Get Hilo Life Snack Mix on Amazon here
High Protein Travel Snacks
When you’re on a long flight, plane food doesn’t always cut it. And a full on prepared meal that you’ve made yourself may not be the easiest items to travel with. Pack a few high protein travel snacks for air travel so you don’t have to feel hungry.
Soylent is known for their meal replacement drinks made of soy protein and other ingredients in what they call ‘engineered nutrition’. While you won’t be able to take one of their prepared drinks in your carry-on, they offer on the go bars called Squared, which are small 100 calorie protein bars. (It might not be ideal, but you could potentially pack a little of their powder, purchase water at the airport and prepare your own drink while on the plane.)
2. WOLO Protein WanderBar
WOLO bars are made with the traveler in mind. These bars are protein packed, with low sugar, soy and are gluten free, containing high fiber for digestion and antioxidants to support your body as you go through new environments while you travel. Each bar is made with three layers – a crispy protein base, protein frosting and toppings.
3. MetaBall Energy Bites
MetaBall energy bites are allergy-friendly, plant-based and low-sugar balls filled with protein from sunflower seeds, brown rice protein and yellow pea protein. They come in four flavors cinnamon apple crisp, chocolate mint, chocolate brownie and berry cobbler crunch, all offered in resealable pouches for easy travel.
Get MetaBall Energy Bites on Amazon here
4. Shanti Bar
Shanti bars are the superfood protein bars made of plant protein with raw ingredients and 10 to 17 grams of protein per bar. They are soft and chewy and certified non-gmo, organic, gluten-free, paleo, kosher, vegan and also available in mini bars containing three to six grams of protein.
Get Shanti Bars on Amazon here
5. Think! Bar
Think! High protein bars come in your favorite desserts – Brownie Crunch, Coconut Cake, Cookies and Creme, Berries and Creme and Caramel Fudge to name a few, but with less than 5 grams of sugar and 20 grams of protein for on the go energy.
Get Think! Bars on Amazon here
Paleo Travel Snacks
Those following a paleo way of eating avoid processed foods, dairy, sugar and grains. Instead, the diet calls for a lot of healthy fats. These paleo travel snacks are all paleo friendly so you can travel and still stick to your eating plan.
Amazi’s AIP compliant paleo chips are gluten-free, verified vegan and are made with produce sourced from fair trade farms in Uganda. Choose from different flavors like chili spiced and salted coconut oil. Amazi also has dried fruit – jackfruit chews and papaya strips, free of sugar and preservatives. All products come in resealable bags.
Get Amazi snacks on Amazon here
Bohana uses a superfood that has been eaten for centuries in India, water lily seeds. Called Makhana, Bohana pops the water lily seeds into a protein packed, plant based, paleo snack and flavors them with Pink Himalayan Salt, Wild White Cheddar (the only non paleo flavor) and Soulful Spice.
Get Bohana snacks on Amazon here
3. BeeFree Warrior Mix
BeeFree Warrior Mix is a soft and chewy snack made of almonds, honey, pumpkin seeds, sunflower seeds, organic coconut oil and other pronounceable ingredients. They are certified paleo-friendly and are gluten, dairy, grain and soy free and can be enjoyed straight out of the resealable bag, or used to top with fruit.
Get the BeeFree Warrior Mix on Amazon here
4. OHi Bars
OHi bars, founded in Hawaii, are certified paleo and made with only high quality whole food ingredients. Each recipe is handmade in small batches, including with double chocolate, coconut macadamia, almond crunch, peanut butter and super green.
Get OHi Bars on Amazon here
Rickaroons are coconut energy bars that taste like dessert from San Diego. They are organic, vegan, gluten free and paleo approved in a variety of flavors made of coconut flakes, coconut palm nectar and coconut oil, blended almonds, dark chocolate, coconut palm nectar, vanilla, chia seeds, cacao nibs, espresso beans and mint.
Get Rickaroons on Amazon here
Keto Travel Snacks
There are a lot of similarities between the paleo and keto diet, so a few of the ones listed in the paleo travel snacks section can also be eaten for those on a keto diet. While the paleo diet doesn’t include dairy, keto does allow for dairy.
1. SuperFat Nut Butters
SuperFat Nut Butters are on the go keto certified nut butters made of plant-based fats (blends of macadamia nuts, almonds and coconut butter), no palm oil and no refrigeration required. These pouches serve as a super brain fuel and metabolism booster for on the go meal replacement in five flavors – macadamia coconut, protein, cacao coconut, coffee and MCT nut butter, and macadamia MCT and probiotics.
Get SuperFat Nut Butters on Amazon here
2. ChocZero Keto Bark
Treat yourself with ChocZero’s keto chocolate bark. Made with artisanal dark chocolate and no added sugar, this chocolate bark has low net carbs and uses sea salt, premium cocoa beans and monk fruit. The bark comes in a variety of flavors from milk chocolate almond, to dark chocolate pecan and milk chocolate peanut. Take it on the go in its resealable bag.
Get ChocZero Keto Bark on Amazon here
3. Pili Hunters
Pili nuts from the Philippines are claimed to be the world’s healthiest nut that is naturally keto and high in fat and low carbs. Pili Hunters flavors the nuts with himalayan salt and coconut oil, raw cacao, turmeric and black pepper, spicy labuyo chili, or rosemary and olive oil. Plus, these keto friendly snacks are sustainably harvested from the wild and are all-natural.
Get Pili Hunters snacks on Amazon here
4. RockIt Snacks
RockIt snacks are keto friendly coated pumpkin seeds. These plant-based snacks are pumpkin seed kernels coated with pumpkin seed protein and other gluten free flours in bold flavors like nacho, ranch and sea salt. It features all the benefits of a healthy snack – grain and gluten free, dairy and soy free, vegan, non GMO, no added sugar and of course is keto friendly.
Get RockIt snacks on Amazon here
5. Mission Meats
Mission Meats makes healthy, keto friendly meat snacks from 100% grass-fed and grass finished animals. These meats are protein packed with no nitrates, hormones, dextrose fillers, sugars, or MSG. And they’re anything but boring with flavors, sizes and other meat types like free-range turkey and 100% real bacon with jalapeno, sriracha bacon jerky, habanero spicy and bars and bites.
Get Mission Meats beef sticks on Amazon here
Whole30 Travel Snacks
The Whole30 diet is all about eating real food – meat, eggs, vegetables, natural fats, but avoids sugars, alcohol, grains, legumes, dairy for 30 days. Dietary decisions are made a little easier with Whole30 Approved travel snacks. Some of these companies make products that have been approved by Whole30, so you know it’s compliant with the program.
1. Chomps Snack Sticks
Chomps are meat sticks made of 100% grass fed and finished beef. All of their products have no fillers or added sugar. And if you’re feeling like another type of meat, there’s also 100% free-range and antibiotic free turkey and 100% grass fed venison as well. Chimps holds a Whole30 Approved label and offers flavors like sea salt beef, cranberry habanero beef, and also smaller sized sticks called Chomplings.
Get Chomps Snack Sticks on Amazon here
2. Nick’s Sticks
Another brand of meat stick with a Whole30 Approved label, Nick’s Sticks by Wenszel’s Farm offers 100% grass fed beef and free-range turkey with no sugar, nitrates, hormones, artificial colors. They also have antibiotic free chicken sticks and jerky.
Get Nick’s Sticks on Amazon here
Seasnax are simple, just organic seaweed with 100% organic extra virgin olive oil and a pinch of sea salt. These snacks are Whole30 Approved and is a nutrient rich snack that is also vegan and gluten-free. Seasnax has grab and go packs too that are perfect for traveling.
Get Seasnax on Amazon here
4. DNX Sticks
DNX Sticks beef bars are a meat based protein bar made with either grass fed beef, bison or free range chicken meat. These bars are also keto and paleo friendly and come in a variety of flavors including jamacian style bison, sweet potato and pecan beef, fennel sweet potato beef, uncured bacon jalapeno beef and peri peri chicken.
Get DNX Sticks on Amazon here
5. Epic Performance Bar
Epic Performance Bars are another Whole30 approved food. They are made with cage-free egg whites and just six simple ingredients or less. For example the Lemon Performance Bar is just made of dates, almonds, egg whites, sea salt and lemon oil. Try several of their flavors including, apple cinnamon, coconut lime, peanut butter and more.
Get Epic Performance Bars on Amazon here
Gluten Free Travel Snacks
The majority of the above travel snacks are already gluten free but here are a few other health snacks to add to your carry on bag.
RXBARs bars are protein bars made with real ingredients. All ingredients are listed right on the front of the package so there won’t be any surprises, just simple ingredients (core ingredients are egg whites providing protein, dates to bind the ingredients together and nuts for texture) in flavors like coffee, chocolate, coconut chocolate, chocolate cherry, blueberry, maple sea salt, and mint chocolate to name a few.
Get RXBARs on Amazon here
2. Health Warrior
Health Warrior bars are certified gluten-free by the Gluten-Free Certification Organization (GFCO). Their chai bars are 100 calories made from plant based ingredients in flavors like coconut, caramel sea salt and breakfast flavors like banana nut, vanilla almond and apple cinnamon. Their pumpkin seed bars are also gluten-free, made with pumpkin seeds, honey and spices.
Get Health Warrior bars on Amazon here
TeaSquares are energy bites that are caffeinated from organic tea. It’s a snack to wake you up for focus and clarity in a convenient way and in blueberry acai tea, citrus matcha, and vanilla flavors.
Get TeaSquares on Amazon here
PopCorners are gluten-free chips made with non-GMO corn, drizzled in sunflower oil and a pinch of salt. These chips are never fried and can be enjoyed in kettle corn, sea salt, spicy queso and cinema style butter flavors.
Get PopCorners on Amazon here
5. Rule Breaker
Rule Breaker are certified gluten-free and are also vegan with the first ingredient being chickpeas. These are for those with a sweet tooth and want something healthy as an alternative to regular brownies and blondies. Plus, their bite size version in resealable pouches are ideal for packing on the go and for traveling.
Get Rule Breaker bites on Amazon here
6. Love Corn
Love Corn is crunchy corn in resealable bags. Snack on a handful of these smoked BBQ, spicy habanero chili or classic sea salt and know that it’s not only gluten-free, but vegan, low in sugar and calories and a good source of fiber.
Get Love Corn on Amazon here
Bonus: Healthy Travel Friendly Drinks
You may not be able to bring full on energy drinks or nutrition drinks, but these travel shots are under the 100 ml, therefore following the rule of containers under 3.4 ounces (100ml).
You could probably bring a reasonable amount, maybe one or two with you in a resealable quart sized bag. As always though, keep in mind the final call of what you bring through security is up to the TSA agent, but these healthy drinks may be worth taking in your check-in bag too to boost immunity when you arrive at your destination.
1. Vive Organic
Vive Organic has worked with a team of doctors to create the perfect combination of plants, fruits and nutrients for a delicious boost in the form of a juice shot. Their Original Immunity Boost flavor is a high concentration of ginger and turmeric root, black pepper, echinacea, and pineapple and ginger. Meanwhile, their Wellness Rescue is a shot to pack with you to help support recovery with grapefruit seed extract, oil of oregano, elderberry, ginger root and cayenne pepper.
Get Vive Organic Shots on Amazon here
2. The Ginger People
Ginger is known to provide many health benefits including treating nausea, a cold and flu remedy, migraine reliever and more. To keep your chances of illness low while traveling, The Ginger People has 60 ml ginger shots, which can be packed into your carry-on.
Get The Ginger People Shots on Amazon here