Healthy Airplane-Approved Snacks

Healthy Airplane-Approved Snacks

By Ginger Cochran, MS, RDN, CDCES, CEP

Staying healthy while traveling is a fine art, and airplane travel has unique challenges. We either buy pricy semi-healthy snacks at the airport or pack it ourselves.  When packing for airplane travel, we must think compact, durable, nonperishable, and low in sodium (to reduce notorious travel water retention). 

To ease your travel nerves and keep you healthy wherever you fly off to, we have put together our top 10 airplane-friendly snack ideas.

Fruit is hydrating, high in potassium to help reduce water retention, and rich in vitamins and minerals to keep you healthy wherever your adventure takes you. When picking fruit, think of a fruit that won’t get smashed, is easy to eat, and doesn’t ripen too quickly. Fruits like tangerines, apples, and pears fit the requirement perfectly.

Designer Lite makes the perfect protein snack. Its flavors, such as cookies and cream and vanilla cupcake, help curb any craving. As we get tired or jet-lagged while traveling, cortisol rises, and we start craving sweet treats. Designer Lite is the perfect craving satisfier, with only 5g of carbs, 0.5g of sugar, and 10 g of protein. Simply bring your desired amount of scoops in a bag or shaker bottle. When you get past security at the airport, you can mix it with water, and now you have your favorite TSA-friendly protein drink!

Protein cookies are easy to prep ahead of. Our Designer Wellness Protein-Packed Breakfast Cookies recipe is packed with fiber and protein to keep your blood sugar stable and digestive system regular across anytime changes or stress. 

Avocados are packed with healthy fats, fiber, and vitamins, including vitamins C, A, and K. Avocados are perfect for traveling. Simply pack a plastic cutlery and pepper or grab some from one of the many restaurants in the airport. When you're ready to indulge, cut in half and eat it straight out of the fruit. 

Dried fruit like mango, blueberries, and raisins last the long haul. Choose dried fruit that is free of added sugars.

Nuts and seeds are serious superfoods. Choose nuts and seeds that are extra high in fiber, healthy fats, and protein, like walnuts, almonds, hazelnuts, sunflower seeds, pumpkin seeds, hempseeds, and Brazil nuts.

According to the USDA, hard cheeses such as cheddar or parmesan do not have to be refrigerated but will last longer if they do. Pack a couple of slices of cheddar or hard cheese for a satisfying snack along your voyage. 

Protein bars are an easy grab-and-go snack for any adventure, short or long. Our Designer Wellness PB Crunch Bars contain only five straightforward ingredients. Use our Designer Whey in gourmet chocolate for a super chocolatey bar. 

Vegetables like carrots, jicama sticks, cucumbers, baby bell peppers, and radishes are super durable, hydrating, nutrient-packed, and easy to pack. Including veggies in your travel snacks will help prevent illness, ease jet lag, and promote energy on your adventure.

Energy balls are the easiest way to pack nutrients in small bite sizes—Designer Wellness Chocolate Coconut Protein Ball recipe.

Eating TSA-friendly healthy when traveling by air doesn’t have to be complicated. Try our Designer Wellness recipes above and your real food choices, and you’re guaranteed a healthy adventure.


Hirotsu C, Tufik S, Andersen ML. Interactions between sleep, stress, and metabolism: From physiological to pathological conditions. Sleep Sci. 2015 Nov;8(3):143-52. doi: 10.1016/j.slsci.2015.09.002. Epub 2015 Sep 28. PMID: 26779321; PMCID: PMC4688585.

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