Air travel 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 good airport food can seem like a challenge.
So we asked our registered food experts what their top picks were, and built this list from there.
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Airport Food: Reviewed by Foodies
Chobani Greek Yogurt
Food and drinks: 12g protein, 15g carbs, 0g fat per 5.3oz bag. (2)
Greek yogurt is a quick pre-dinner option. It’s a tough choice when your flight is delayed or the food service is hours away.
“I choose to fly early in the morning, so if I don’t feel like it or don’t have time for a full breakfast at home before I make it to the airport – grabbing yogurt is an easy way to get protein, healthy and active culture, and calcium in my diet, in a package that is easy to eat before it’s ready,” says Melissa Jaeger, RD, LD, MyFittionPal Head of NuFitness. (2)
Why it works for air travel: You’re probably wondering if you can bring Greek yogurt through the TSA. The answer is yes! TSA approved if 3.4oz (100ml) or less. (3) So, take it out first for an easy, no-prep meal you can eat at the gate or right at your seat.
DARK WINE CHOCOLATE NUTS & SEA SALT
Food and drinks: 6g protein, 7g fiber, 4g added sugar per drink. (4)
If airport shopping always stops at chocolate, this bar offers you a nutritious solution. That’s because the combination of nuts and dark chocolate provides both protein and fiber. (5,6)
“This serves both salty and sweet, without any limit, and it really fills me up. I find that if I’m hungry on the plane, this is the perfect option to hold me over until I can get off the plane and get something else to eat,” said Stephanie Saletta, MS, RD, MyFitnessPal Sr. Lead Nutrition Scientist says. (4)
Why it works for air travel: This bar is an excellent choice when you’re looking for an easy on-the-go snack. The protein and fiber content helps keep you full – even on long travel days. (1,7)
Archer Original Beef Jerky
Food and drinks: 9g protein, 6g carbs, 4g sugar per 1oz serving. (8)
Meat is one of the best foods for portable protein. If the food service is not available – or it is not very good – jerike is a good option to reach.
“This is a quick and easy way to get protein, calories, and some iron. Protein can help keep your body full while giving your muscles what they need to build and maintain strong muscles,” says Brookell White, RD, MyFitnessPal Registered Dietitian. (8,9,10).
Why it works for air travel: Jerky is compact, mess-free, and easy to pack.
Pro tip: Customize this meal by adding some fruits, veggies, nuts and/or cheese. You can add it to taste and make your own charcuterie dish! Find these snacks at the airport or grab them before you leave to save a little money.
Sabra Smart Snackers Classic Hummus with Pretzels
Food and drinks: 10g protein, 7g fiber, 45g carbs per pack. (11)
It’s the perfect balance of creamy and crunchy, making it a hit anywhere anytime snack.
“Hummus and pretzel chips are one of my favorite foods both when I’m traveling and at home! This pre-made recipe makes it easy to throw in your bag for travel, and has 10g of protein and 7g of fiber,” says Emily Sullivan, RD, MyFitnessPal Registered Dietitian. (11)
Why it works for air travel: Unlike the DIY version, these are pre-packaged for convenience, meaning you don’t need to carry a lot of gear to enjoy classic battles.
Chocolate RXBAR Peanut Butter
Food and drinks: 12g protein, 4g fiber, 0g added sugar per drink. (12)
If you want a quick, tasty treat that satisfies your hunger while on the go, RXBARs fit the bill, with easy ingredients and good protein. (12)
“When I fly, I usually carry a lot of things, so I choose something quick that I can unpack and eat without needing time or hands to do it. RXBARs are perfect for quick meals when you can’t get (or don’t have time for) new options,” says Joanna Gregg, RD, MyFitnessPal Registered Dietitian.
“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 and I think it has the best texture of all the RXBARs,” added Gregg. (12)
Why it works for air travel: High-protein snack bars are easy to unwrap and eat with one hand while carrying your bag.
Beautiful Pistachios In-Shell Salt & Pepper
Food and drinks: 6g protein, 3g fiber, 13g fat per ¼ cup (28g) serving. (13)
Pistachios are the perfect food to ease your travel stress and keep you full while you wait.
“When I travel, I like to grab a bag of pistachios at the airport,” says Katherine Basbaum, RD, MyFitnessPal Registered Dietitian. (13,1,7)
“I usually go for Salt & Pepper In-Shell Pistachios from Wonderful, but any kind works. Nuts in-shell keep my hands busy and slow me down so I don’t have to eat them too quickly when I’m waiting at the gate or at the airport.”
Why it works for air travel: Pistachios in the shell are easy to grab when you want something crunchy and delicious. And if you’re not a fan of pistachios, other nuts work just as well. Look for options with simple ingredients – preferably only fruit or soft salt.
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Frequently Asked Questions (FAQ)
- What if I can’t find these models right at my airport?
Search for similar food profiles. Most airports carry Greek yogurt, protein bars, nuts, and jerky. Just read the labels to find the option with the best balance of nutrients like protein and fiber with the lowest added sugar content.
- What foods can I store at home to provide security?
Solid foods such as nuts, protein bars, jerky, and crackers are allowed through TSA security. Liquids and gels (including yogurt, hummus, and nut butter) must be 3.4 ounces or less, or purchased after storage. (3)
- How do I pack food for an airplane so it’s organized and mess-free?
Use small bags, reusable grocery bags, or prepackaged packages to keep items separate and prevent crushing. Things like nuts, granola bars, dried fruit, or individually wrapped bars are durable and easy to grab on the go.
Under the ground
Finding healthy options at the airport is possible with six options recommended by nutritionists.
The key to successful airport eating is balancing protein and fiber and choosing options that work within travel restrictions, such as ease of eating on the go, and TSA approval (if you’re bringing your own food).
To stay on track while traveling, log your food intake with MyFitnessPal while you’re on the go. The barcode scanner makes it easy to scan the airport in seconds, helping you know what you’re spending without adding stress to your travel day.
The post Airport Food Survival Guide: What to Grab at the Gate appeared first on MyFitnessPal Blog.
