Flying comes with enough stress, and finding good food at the airport shouldn’t add to it. Between early morning departures, unexpected delays, and limited food options, finding a snack at the airport can feel like a challenge.
So we asked our registered dietitians what their go-to options looked like, and we built this list from there.
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Airport Snacks: Dietitian-Reviewed Selections
Chobani Greek Yogurt
Nutrition at a glance: 12g protein, 15g carbs, 0g fat per 5.3oz container. (2)
Greek yogurt is a quick pre-boarding option. It’s a tough decision if your flight is delayed or food service is hours away.
“I prefer early morning flights, so if I don’t have time for a full breakfast at home before I head to the airport—grabbing yogurt is an easy way to get protein, live and active cultures, and calcium into my diet, in an easily portioned package,” says Melissa Jaeger, RD, LD, CEO of MyFitnessPal. (2)
Why it works on air travel: You’re probably wondering if you can ship Greek yogurt through TSA. The answer is yes! TSA approved if 3.4oz (100ml) or less. (3) Therefore, set aside in advance for easy, non-preparable meals that you can eat at the gate or once you are seated in your seat.
KIND Dark Chocolate Peanut & Sea Salt Bar
Nutrition at a glance: 6g protein, 7g fiber, 4g added sugar per bar. (4)
If shopping at the airport always ends with chocolate, this bar offers a nutritious solution. That’s because the combination of nuts and dark chocolate provides both protein and fiber. (5,6)
“This provides a salty and sweet craving, without too much of it, and it’s really filling. I find that if I’m hungry on the plane, this is a great option to hold me over until I get off the plane and get another nutritious meal,” says Stephanie Saletta, MS, RD, MyFitnessPal Sr. Lead Nutrition Scientist. (4)
Why it works on air travel: This bar is a great option when you’re looking for an easy airplane snack to take on the go. The protein and fiber content helps keep you feeling full – even on long days of travel. (1,7)
Archer Original Beef Jerky
Nutrition at a glance: 9g protein, 6g carbs, 4g sugar per 1oz serving. (8)
Beef jerky is one of the easiest portable protein foods. If food service isn’t available—or doesn’t sound right—jerky is a great way to stay accessible.
“This is a quick and easy way to get protein, calories, and some iron. Protein can help you stay full while giving your muscles what they need to build and strengthen lean muscle,” says Brookell White, RD, MyFitnessPal Registered Dietitian. (8,9,10).
Why it works on air travel: Jerky is compact, lightweight, and easy to pack on the go.
Pro tip: Balance this snack by eating it with fruit, vegetables, nuts and/or cheese. You can even put a fun spin on it and make your own charcuterie plate! Grab 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)
The perfect balance of creamy and crunchy, it makes it an easy snack that hits the spot anytime.
“Hummus chips and pretzels are one of my go-to snacks both on the go and at home! This pre-portioned pack makes it easy to throw in your bag on the go, and it has 10g of protein and 7g of fiber,” says Emily Sullivan, RD, MyFitnessPal Registered Dietitian. (11)
Why it works on air travel: Unlike the DIY versions, these are prepackaged for convenience, meaning you don’t need to carry multiple containers to enjoy the classic combo.
RXBAR Chocolate Peanut Butter
Nutrition at a glance: 12g protein, 4g fiber, 0g added sugar per bar. (12)
If you’re looking for a quick, tasty meal to satisfy your cravings while on the go, 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 unwrap and eat without needing extra time or hands to do so. RXBARs are perfect for a quick, balanced snack when you can’t get to (or don’t have time for) fresh options,” says Joanna Gregg, RD, MyFitnessPal Registered.
“I love that they have 12g of protein with no added sugar like other bars out there. Peanut butter chocolate is my favorite flavor that I think has the best texture of all the RXBARs,” added Gregg. (12)
Why it works on air travel: These high protein bars are easy to unwrap and eat with one hand while carrying your luggage.
Amazing Pistachios In Shell Salt & Pepper
Nutrition at a glance: 6g protein, 3g fiber, 13g fat per ¼ cup (28g) serving. (13)
Pistachios are the perfect food to ease the stress of your trip and keep you full while you wait.
“When I’m traveling, 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 Katherine Basbaum, RD, MyFitnessPal Registered Dietitian. (13,1,7)
“I usually buy Salt & Pepper In-Shell Pistachios from Wonderful, but any kind will work. The nuts in the shell keep my hands busy and slow me down so I don’t eat them too quickly when I’m waiting at the gate or sitting on the plane.”
Why it works on air travel: Pistachios in the shell are easy to pick up if you’re looking for something crunchy and fun. And if you’re not a fan of pistachios, other nuts work well too. Look for options with lighter ingredients—preferably just plain or lightly salted nuts.
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Frequently Asked Questions (FAQs)
- What if I can’t find these specific products at my airport?
Look for similar nutritional profiles. Many airports carry Greek yogurt, protein bars, nuts, and jerky. Just read the labels to find options with the best balance of key nutrients like protein and fiber with low added sugar content.
- What snacks can I pack at home to carry safely?
Solid foods such as nuts, protein bars, jerky, 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 being secured. (3)
- How can I pack airplane food so it stays organized and mess-free?
Use small containers, reusable snack bags, or pre-separated bags to keep different items separate and prevent crushing. Things like nuts, granola bars, dried fruit, or individually wrapped bars are naturally firm and easy to grab on the go.
The Bottom Line
Finding nutritious options at airports is possible with these six dietitian-approved options.
The key to eating successfully at the airport is balancing protein and fiber and choosing options that work within travel restrictions, such as on-the-go snacks, and TSA compliance (if you pre-pack your snacks).
To stay on track when you travel, enter your snacks in MyFitnessPal as you go. 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 Grab at the Gate appeared first on MyFitnessPal Blog.
