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This post was written in collaboration with WOLO Snacks.
Vegetarian or meat-eater, we’ve all faced the same dilemma while traveling abroad– overpriced, unhealthy, and/or straight up disgusting food on a long flight. Having been to eight countries this year, I’ve tested the best healthy snacks for air travel.
I’ve found that the ones that last the longest and are most worrisome-free are vegetarian ones since you don’t need to worry about refrigerating anything. As a result, here are my suggestions for health vegetarian food* to carry while traveling abroad.
Note: For the purposes of this article, vegetarian includes dairy and eggs. Some items are vegan-friendly so don’t shy away!
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Snacks to Bring on a Plane That You Might Not Have Thought Of
At first, this might seem a little silly to bring an avocado on the plane. But if you treat it like a hand fruit, it’s quite easy to eat and is a great portable snack.
How-to Carry & Eat While Traveling: I pack an avocado in a zip lock bag so that I have someplace to throw the peel in when I’m on the plane. Then when I’m flying, I peel the avocado just like I would a banana or orange, and eat it right out of my hand! I even throw a little salt in the zip lock bag, which I sprinkle on the avocado.
Health Benefit(s) Specific to Traveling: Ever get quite dehydrated on a plane because of the air conditioning circulating? Well, this high-fat fruit contains healthy fats and fiber, which help your body hold onto water. It is a pretty great fruit for staying healthy while traveling!
WOLO Snack Bar
This is my new favorite snack to carry while I travel because it’s non-perishable. It’s also my new favorite snack at home. As I write this, I’m munching on the Cocoa Crunch flavor, which has a cute picture of the Eiffel Tower and Metro sign, bringing me back to my trip there last week!
How-to Carry & Eat While Traveling: This one’s a no-brainer as these bars were designed for travel. Their tagline is that it’s the “world’s best travel bar, by far” because they don’t turn into sticky, gooey messes or lose flavor if they’re in your bag too long. Just pop it in your carry-on, check-in, and even your pocket so you can bring it out whenever you need fuel for your travels.
Health Benefit(s) Specific to Traveling: What I love about these is that each bar has 15 grams of protein to keep you fuller longer and wholesome ingredients like their immunity blend, flax seeds, turmeric, and coconut oil. These all have powerful antioxidants, minerals, and vitamins to keep your immune system strong and healthy because no one likes to get sick while traveling or bring home the sniffles!
Did I mention they have two delicious layers of crunch and chew and are gluten and soy-free? Try all three flavors here.
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Yes, this is another odd vegetable that you might not picture bringing, but it’s quite tasty and enjoyable to have on the plane when your food options are heavily salted yet still bland… somehow.
How-to Carry & Eat While Traveling: I scrub the sweet potatoes clean and roast them the night before traveling. Then I wrap them tightly aluminum foil. When I’m on the plane or the airport, I act like the foil is its peel, and peel the foil as I eat the sweet potato, skin and all.
Health Benefit(s) Specific to Traveling: Traveling can mess up your digestive system because of the changes in sleep times and routines. Just getting onto a plane where you may get dehydrated can lead to constipation. Sweet potatoes have a ton of fiber, which promotes a healthy digestive system while its high phytosterol content protects the digestive system.
Hard Boiled Eggs
I can’t get enough protein when I travel. It seems so often I’m eating a croissant after pancakes after a baguette after… you get the idea. This extra bit of carb-free protein helps me get my trip off on the right start.
How-to Carry & Eat While Traveling: If the eggs are older and I know they’re going to be easy-to-peel, I pop them unpeeled in a Ziploc bag to use the bag for the peels later. But if I know the eggs are going to be hard to peel or I just don’t want to deal with the hassle of them, I peel them at home, then put them in a Ziploc bag to carry.
I generally eat these as soon as I get to the airport or I’m on the plane so that they don’t spoil.
Health Benefit(s) Specific to Traveling: Eggs have so many vitamins and minerals for maintaining your immune system while traveling like zinc, A, D, E, B6, B12, and B2. Overall, they’re great for repairing and building muscles, which you may need on your travel adventures!
Typical Snacks for International Flights
Now that we got lesser-known snacks to bring on a plane out of the way, let’s check out the “normal” healthy vegetarian food to carry while traveling abroad.
Perishable Healthy Snacks for Airplane Travel
Perishable snacks are ones that need to be consumed at the airport or on the plane as they might go bad by the time you land.
- Cut up vegetables with hummus*
- Greek yogurt* with fruit
- Quinoa salad
- Egg salad sandwich
*These count as liquids so keep the packaging under 100ML.
Non-Perishable Healthy Snacks for Airplane Travel
Non-perishable snacks have longer staying power and can be consumed throughout your whole trip as long as you don’t squash them in your bag and keep them air-tight.
- Nuts (Note: you may not be able to eat certain nuts on a flight if someone has a severe allergy.)
- Sunflower or pumpkin seeds
- Dried fruit
- Roasted seaweed
- Roasted chickpeas
- Popcorn or popcorn chips
- Kale chips
- Whole grain crackers
Got anymore suggestions for healthy vegetarian food to carry while traveling abroad?
Please let me know by commenting below! I’m always up for healthy snacks for flying because once I land, I’m at 100 restaurants eating way too much.
I hope you found this post to be helpful.
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