Travel snacks are a game changer! I've taken over a hundred flights and dozens of road trips with my kids and I can tell you that packing the right travel snacks can be the answer to keeping your family happy on travel days.
From long car rides to the screening process at airports, traveling can be stressful! Flights get delayed or cancelled, kids get bored, and budgets are tight.
Purchasing food at the airport and gas stations is expensive (especially the healthy snacks!). So, if you pack food wisely, you'll avoid the added cost of last-minute purchases from vending machines at rest stops or kiosks before boarding the plane.
Still, with the snack aisles overflowing and all of the TSA regulations, it can be hard to figure out which nutritious snacks are worth spending money on that you can take through security.
As a dietitian mom, I'm giving you my best tips for balancing fun, flavor, food safety, and nutrition when packing snacks for travel days.
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Tips for Packing Travel Snacks (Plane or Car)
- Pack Extra Snacks Plan for long travel days, even if you are taking a short flight or an hour-long road trip. Flight delays and cancellations, traffic or car trouble on road trips can quickly turn a quick trip into a long travel day.
- Snacks for Carry-On bags
- While foods like trail mix packed in little baggies and most protein bars can be tossed in backpacks and kept at room temperature, you'll want to pack other snacks like grapes or muffins in small lunch containers so they don't get smushed.
- Perishable Foods Add an ice pack to a lunch bag or small cooler to keep perishable foods like cheese sticks and squeeze yogurt at a safe temperature.
- Be Considerate In my opinion, snacks that have a strong smell, like tuna in pouches, should be enjoyed at rest stops or when you get off of your flight.
- Stay Hydrated Staying hydrated is important every day, including travel days.
Tips for Packing Travel Snacks for the Plane
- Know What Foods Are Allowed Through Airport Security
- Fresh fruits and vegetables are allowed for travel within the US.
- Fresh produce may not be allowed on international flights.
- Liquids and gels are limited to 3.4 ounces. This includes yogurt, peanut butter, jelly, creamy cheese, and spreadable dips and spreads.
- Small Cooler or Lunch Bag If you pack a small cooler as a carry-on bag for flights, the TSA officer will check the contents to make sure they comply with the TSA regulations. I have my kids pack their lunch bag with snacks because it fits in the backpacks they travel with.
- Thankfully, freezer packs (ice packs) are allowed through airport security as long as they are completely frozen.
- Water Bottles I recommend packing an empty water bottle and filling it right after you get through the security checkpoint.
- Overnight Flight In my experience, meals are served on International overnight flights, not overnight flights within the US. Of course, this can vary by airline, so be sure to check with your airline about your specific flight so you can plan snacks accordingly.
Dietitian Tips
Give Kids Options Allowing them freedom to pick out their favorite snacks and eat them when they want is an easy way to keep them happy on long travel days. Would they prefer pretzels or crackers? Cashews, pistachios or sunflower seeds? Raisins or dried mango?
No Guilt Around Food Yes, I'm a dietitian, and I encourage my kids to eat fruits, veggies, and whole grains. But I also allow my kids to eat cookies without guilt and with much enjoyment!
Also, keep in mind that food not only satisfies hunger, but it also gives kids something to do on long trips. This is where foods like rice cakes and popcorn come in handy. 😊
Favorite Travel Snacks
Here is a list of foods that make great travel snacks. What makes them even better is that most of these healthy snack ideas can be stored at room temperature.
- Sunflower seeds
- Pumpkin seeds
- Nuts (my kids prefer cashews and pistachios)
- Jerky (turkey and beef jerky are most common)
- Individual pouches of tuna for a high protein snack during your layover (be sure to pack a fork, too)
- Single-serve containers of nut butters or hummus
- Protein Bars (regular or mini-sized). Examples: Kind Bars, Lara Bars, Cliff Bars.
- Trail mix
- Granola
- Pretzels
- Popcorn
- Crackers
- Cereal
- Bagels
- Mini muffins
- Granola bars
- Energy Balls
- Fruit snacks
- Cereal bars
- Veggie chips
- Roasted chickpeas
- Chickpea Puffs
- Apples (whole), or pre-packaged apple slices.
- Clementines
- Grapes
- Small bananas (see note above)
- Dried fruits (examples: raisins, dried mango, apricots, dates, and apple rings)
- Fruit squeeze pouches (3.4oz or less)
- Carrot sticks
- Mini cucumbers
- Celery sticks
- Tube yogurt and Cheese Sticks (if you have a way to keep them cold).
Tasty Carry-On Snacks You Can Make Yourself
- Trail Mix Our number one go-to snack for traveling. This trail mix without peanuts is so good!
- Granola I love to pack low sugar granola when I travel. Not only can I snack on it, but I can use what's left as a cereal or to make a yogurt and granola parfait when I get to my destination. Granola is a great source of fiber!
- Muffins A great option for plan or road trip snacks. Lemon yogurt muffins, muffins with dark chocolate chips and zucchini, and Banana Carrot Muffins are our favorites. Just be sure to pack them in small containers so they don't get smashed.
- Energy bites These are my favorite! I often pack them in a lunch bag, so they stay cool and don't fall apart.
- Quick Bread I like to pack slices of Pumpkin bread and banana bread especially when my travels start early (they taste great with coffee, haha!). Either pack the slices of quick bread in a sandwich container or, if using a sandwich bag, keep it at the top of your carry-on.
- Something Sweet Cookie bars and Chocolate chip blondies (chia seeds instead of butter) are my go-to travel treats. Just be sure to pack them in a small container so they don't get smushed.
Questions You May Have
TSA has determined that peanut butter is a liquid. Because of this, peanut butter can only be brought on a plane if it's less than 3.4 ounces in volume.
If your kids like peanut butter and jelly sandwiches, make them before you go to the airport and pack them so that they won't get smashed.
Yes, you can bring a water bottle on a plane. However, you can only bring an empty water bottle or a completely frozen water bottle through airport security.
Bringing a water bottle with you on a plane is a great way to help you stay hydrated while traveling.
Yes, if you purchase a Starbucks drink in the airport terminal after you pass through security, you can bring it on the plane.
As long as the TSA rules are met, you can bring snacks on a plane that are packed in Ziploc bags. TSA agents may ask you to remove food from your carry-on so they can be run through security separate from the rest of your carry-on.
Did you find this post on travel snacks helpful? Please let me know by leaving a comment below!
Remember to follow me on Instagram @carrots.and.cookies for easy recipes and nutrition tips!
Melanie Anders says
Now that COVID restrictions are in place, there is VERY minimal food available (soda/water and a cookie on Alaska Air) on the plane. I just traveled with my 3 teens and had them well stocked with individual snacks and an empty water bottle. I wish I had your list 2 weeks ago! I will note that we had our apples confiscated in security once. My kids were embarrassed as we had 2 per person for our 6 person family!😜 I should have checked TSA first!
Sarah Kratz says
This is a great list of foods and tips for traveling! I totally agree that I have our kids choose their snacks and they LOVE choosing the order in which to eat them. I am also thankful ice packs are allowed through security. I don't like to travel without packing food! And gum is helpful too to prevent ear popping!