Best Foods to Pack for Long Flights
The majority of long flights will serve food, but it isn’t always adequate or flavorful. If they have snacks for sale to satisfy your appetite, you may find that they sell out quickly or there isn’t anything you like. Fortunately, you can bring food along with you for a long flight. We highly suggest bringing your own food especially if you have food allergies or sensitivities. We will dedicate a separate post on that topic since it’s so important.
Here’s our list of the best foods to pack for a long flight that can be easily packed and eaten.
I have to eat gluten-free, so throughout the post I am also including gluten-free foods to pack for long flights. Of course, make sure and order your gluten-free meal from the airline in advance, but these days many 5 and 6 hour flights barely serve snacks, or even on international flights the food isn’t always great, so it’s best to be prepared.
Meal Ideas:
- Sandwich or wrap: It’s ok to purchase a sandwich while at the airport, or even pack your own sandwich at home, just don’t use aluminum foil as your food is scanned through the x-ray machines. You can bring small travel size peanut butter, hummus, guacamole, salsa, salad dressings or other dips, as long as they are 3.4 ounces or smaller. Another great option is your favorite cold pasta salad. Be creative with veggies & fresh herbs. One of our favorites is bruschetta pasta made with fresh basil, cherry tomatoes, mozzarella and a little Italian dressing. Pasta is great to pack in a collapsible tupperware, so it takes up minimal space once you have eaten.
Note for dietary needs: If you are vegetarian or vegan, sandwiches, wraps and pasta salads still work with the right ingredients. For a gluten free option, just use gluten free bread or pasta & dressings. 
Salad in a jar is another great option. You can find endless recipes on the internet. Pictured here is a salad with white cannelli beans, tomato, mozzarella cheese, orzo pasta and a mix of romaine and bib lettuce. Remember to put your salad dressing of choice at the bottom of the jar, and then just shake when you are ready to eat (don’t forget a fork!)
Note for dietary needs: Other than the dairy items, salads can easily be prepared gluten free, vegetarian and vegan.
Remember to pack any homemade sandwiches or wraps all in a see-through plastic bag. While on the subject of bags, bring along a few empty zip lock bags. Once you are through security go buy aside and fill up the ziplock with ice. This will help keep your food cold during a long flight. Ziplock bags can leak, so I like to put the one with ice inside of another one just in case. Frozen gel ice packs don’t always get through security, which is why we use this option.
While you are at the soda machine, this is also a good time to fill an insulated travel mug with ice so you can have ice-cold water for the duration of your flight. Why not use the ice on the plane? Read our post on things you should avoid on a plane according to flight attendants.
- Trail Mix: This is a great food to bring on a flight with you as it’s readily available, or you can make your own. Traditional trail mix tends to consist of things like raisins, nuts and granola. So if you have some dry snacks that you want to use up before going on a flight, consider mixing them altogether and making your own trail mix to snack on while traveling.
Note for dietary needs: Of course for celiacs, make sure you use gluten free granola. Made good has snack size packets that are easy to travel with. Vegans please read labels, as not all granola is vegan, as they often use honey as a binder.
Keep in mind you should avoid a lot of salt to prevent bloating while on a long flight, Chex Mix, pretzels, chips, popcorn, sunflower seeds, goldfish crackers, cheerios, and raisins are all popular snack items to pack.
- Fruit And Veggies: Looking for a healthy option? You can bring fruits and veggies with you when you are on a long flight. Just make sure they are washed and possibly cut up beforehand. Baby carrots, whole apples and bananas tend to travel well. You can pack pretty much any fruit or vegetable that you want, but certain fruits like cut up strawberries need to be eating quickly as they can become mushy if they go too long without refrigeration. An added bonus of packing fruits and veggies is that they tend to have a lot of fiber in them and can help keep you full.
Freeze fruits such as orange or grapefruit wedges, grapes & berries, and they can also help keep other food items cold for you. Yogurt also freezes well.
If you are flying internationally, make sure you only take enough fruit that you will eat on the flight, as you will likely have to get rid of any leftover food before clearing customs. Make sure and review customs restrictions for the place you are traveling to.
- Lunchables: You can easily find Lunchables in a lot of grocery stores. They are great to take on long flights as they don’t take up a lot of room and they contain items that have protein. You can also make your own “Lunchables” if you have some meat, cheese and crackers on hand. I like to get fancy and make an “Italian picnic” in a box with salami, marinated olives, peppers, mini mozzarella, basil and sun dried tomatoes. There are healthy/organic options such as MiniMeals2Go, Organic Valley kits with cheese, a variety of meat options & whole wheat crackers, Sargento balance breaks with cheeses, nuts & fruits or P3 portable protein packs. You can also try Philadelphia cream cheese bagel chips with dip.
Note for dietary needs: Use bento box or other type of container with several compartments and make your own lunchable with your favorite meats, cheeses, fruit or snacks. There are plenty of options on Amazon that also stay cool for hours with built in ice packs. - Cookies & Crackers: Lots of options in this category whether you want healthy or a treat. Saltines, animal or graham crackers, fig newton, peanut butter crackers, belVita breakfast cookies, Cheez-It & Nutter Butter bites are just a few of the options you have.
Note for dietary needs: For celiacs, try Shar, Glutino or Artisan Nut-thins. Vegans try out Earth Balance vegan cheddar squares or Simple Mills almond flour crackers. As far as cookies, if your grocery store sells Sweet Loren’s please try them. They are gluten free, dairy free & nut free and bake in no time. They are delicious! - Oatmeal: Not many people realize that they can bring oatmeal with them while on an airplane. All you have to do is pack an oatmeal packet and ask for a cup of hot water and a spoon once you are on board your flight. This will allow you to make a quick, easy meal that will fill you up. It’s also nice to have something hot, especially if you are on board a chilly airplane. Nature Valley, Quaker and Redd provide healthy oatmeal bar options. Another option is to bake your oatmeal and pack it as a snack cake or muffin. You can also make no-bake cereal bars ahead of time with your favorite brands.
Note for dietary needs: Bob’s Red Mill and Dr. McDougall’s right foods both have good options for those with dietary needs. - Nutrition Bars: Protein bars, cereal bars, fruit bars, granola bars. If you are trying to stay on a healthy eating plan consider a meal replacement bar. Popular brands include Kind which has several gluten free options, Quest, Natures Own and Quaker.
Note for dietary needs: Kind Bars are a great option for gluten and dairy free with tons of flavor combination to choose from. Enjoy Life is another brand you can try.
Some Things To Consider
If you are worried about keeping food items cool, you can pack a frozen water bottle and put it next to your cold items. Frozen water can be taken through the TSA despite the fact that regular water can’t, but it must be completely frozen. Plan ahead with wipes, utensils, and whatever else you may need. Try to incorporate foods that help hydrate the body which includes cucumbers, radish, cantaloupe, watermelon, bell peppers, pears, pineapple, carrots, red grapes, apples, oranges & celery.
Related Blog Posts That May Interest You:
Travel Tips for Surviving Long Flights
Dealing with Food Allergies When Flying
