Airport Food Survival Guide: What to Take at the Gate

Traveling by plane is stressful enough, and finding good food at the airport shouldn’t add to that. Between early morning departures, unexpected delays, and limited dining options, finding good airport snacks can feel like a challenge.

So we asked our registered dietitians what their options looked like and compiled this list from there.

Airport snacks: Chosen by a nutritionist

Chobani Greek yogurt

Nutrition at a glance: 12 g protein, 15 g carbs, 0 g fat per 5.3 oz container. (2)

Greek yogurt is a quick pre-load option. It’s a solid choice when your flight is delayed or food is hours away.

« I prefer early morning flights, so if I don’t feel ready or don’t have time for a full breakfast at home before I get to the airport, grabbing yogurt is an easy way to get protein, live and active cultures, and calcium into my diet in an easy-to-eat pre-portioned package, » says Melissa Jaeger, RD, LD, head of nutrition at MyFitnessPal. (2)

Why it works when traveling by plane: You’re probably wondering if you can bring Greek yogurt through TSA. The answer is yes! It is TSA approved if it is 3.4 oz (100 ml) or less. (3) So, whip it up ahead of time for an easy no-prep breakfast that you can eat on the go or when you’re at your place.

KIND Dark chocolate bar with nuts and sea salt

Nutrition at a glance: 6g protein, 7g fiber, 4g added sugar per bar. (4)

If airport shopping always ends with chocolate, this bar gives you a more nutritious solution. That’s because the combination of nuts and dark chocolate provides both protein and fiber. (5,6)

« It serves both salty and sweet cravings without overdoing either, and it’s also really filling. I find that if I get hungry on a flight, it’s the perfect option to hold me over until I can get off the plane and grab something more substantial to eat, » says Stephanie Saleta, MS, RD, MyFitnessPal Senior Lead Nutrition Scientist. (4)

Why it works when traveling by plane: This bar is a great choice when you’re looking for airplane snacks that are easy to grab on the go. The protein and fiber content helps you feel full – even during long days of travel. (1,7)

Archer Original Beef Jerky

Nutrition at a glance: 9g protein, 6g carbs, 4g sugar per 1oz serving. (8)

Raw beef is one of the best snacks for portable protein. If meal service isn’t available or doesn’t sound good, dried is a good option to keep close by.

« It’s a quick and easy way to get protein, calories, and some iron. Protein can help you feel full while giving your muscles what they need to build and maintain lean tissue, » says Brooke White, RD, registered dietitian at MyFitnessPal. (8,9,10).

Why it works when traveling by plane: Jerky is compact, mess-free and easy to pack in carry-on luggage.

For advice: Balance out this breakfast by eating it with some fruit, vegetables, nuts and/or cheese. You can even put a fun spin on it and make your own charcuterie plate! Find these snacks at the airport or grab them before you leave to save some money.

Sabra Smart Snackers Classic hummus with pretzels

Nutrition at a glance: 10g protein, 7g fiber, 45g carbs per pack. (11)

It’s the perfect balance of creamy and crunchy, making it a snack that hits the spot anytime.

« Hummus and Bagel Chips is one of my favorite snacks both on the go and at home! This pre-portioned bag is easy to throw in your travel bag and packs 10g of protein and a whopping 7g of fiber, » says Emily Sullivan, RD, registered dietitian at MyFitnessPal. (11)

Why it works when traveling by plane: Unlike DIY versions, these are prepackaged for convenience, meaning you don’t need to carry around multiple containers to enjoy the classic combination.

RXBAR Chocolate with peanut butter

Nutrition at a glance: 12g protein, 4g fiber, 0g added sugar per bar. (12)

If you want a quick, sweet treat that satisfies your on-the-go cravings, RXBARs fit the bill, with simple ingredients and a good amount of protein. (12)

« When I fly, I tend to carry a lot of stuff, so I prefer something quick that I can unpack and eat without needing extra time or hands to do it. RXBARs are perfect for a quick, well-balanced breakfast when you can’t get to (or don’t have time for) fresher options, » says Joanna Gregg, RD, registered dietitian at MyFitnessPal.

« I love that they have 12g of protein with no added sugar like some of the other bars out there. Peanut Butter Chocolate is my favorite flavor, which I think has the best texture of all the RXBARs, » added Greg. (12)

Why it works when traveling by plane: These high protein bars are easy to unwrap and eat with one hand while handling your luggage.

Beautiful pistachios in shells, salt and pepper

Nutrition at a glance: 6 g protein, 3 g fiber, 13 g fat per ¼ cup (28 g) serving. (13)

Pistachios are the perfect snack to soothe your travel stress and keep you full while you wait.

« When I travel, I like to grab a bag of pistachios at the airport. They’re easy to stash in my carry-on, and their fiber and protein help keep me full, » says Kathryn Basbaum, RD, registered dietitian at MyFitnessPal. (13,1,7)

« I usually go for salt and pepper pistachios from Wonderful, but any brand works. Shelled nuts keep my hands busy and slow me down so I don’t eat them too quickly while waiting at the gate or sitting on the plane. »

Why it works when traveling by plane: Shelled pistachios are easy to munch on when you want something crunchy and nice. And if you’re not a fan of pistachios, other nuts work well too. Look for options with simple ingredients – ideally just plain nuts or lightly salted.

Frequently Asked Questions (FAQ)

• What if I can’t find these particular brands at my airport?

Look for similar nutritional profiles. Most airports carry Greek yogurt, protein bars, nuts, and powdered milk. Just read the labels to find options with the best balance of key nutrients like protein and fiber with the lowest added sugar.

• What snacks can I pack from home to bring through security?

Solid foods such as nuts, protein bars, fried foods, and crackers are allowed through TSA security. Liquids and gels (including yogurt, hummus, and nut butters) must be 3.4 ounces or less or purchased after warranty. (3)

• How can I pack food for a flight so it stays organized and mess-free?

Use small containers, reusable bags or pre-separated packaging to keep different items separate and prevent crushing. Items like nuts, granola, dried fruit or individually wrapped bars are naturally durable and easy to grab on the go.

Bottom row

Finding food options at airports is possible with these six nutritionist-approved options.

The key to successful airport eating is balancing protein with fiber and choosing options that work within travel restrictions, such as easy to eat on-the-go and TSA-compliant (if you pre-pack your snacks).

To stay on track while traveling, access your snacks MyFitnessPal as you walk. A barcode scanner makes it easy to track airport finds in seconds, helping you stay on top of what you’re eating without adding stress to your travel day.

The post Airport Food Survival Guide: What to Take at the Gate appeared first on MyFitnessPal Blog.

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