1. Crunchy Trail Mix
Ingredients:
- ½ cup raw almonds
- ½ cup walnuts
- ¼ cup pumpkin seeds
- ¼ cup sunflower seeds
- ¼ cup dried cranberries (unsweetened)
- ¼ cup dark chocolate chips (at least 70% cocoa)
- ½ tsp sea salt
- ½ tsp cinnamon
Instructions:
- Toast the nuts & seeds – Preheat oven to 300°F (150°C). Spread almonds, walnuts, pumpkin seeds, and sunflower seeds on a baking sheet. Lightly sprinkle with sea salt and cinnamon.
- Bake for 10-12 minutes, stirring halfway, until golden and fragrant.
- Cool completely, then mix in dried cranberries and dark chocolate chips.
- Store in an airtight container or small resealable bags for easy travel.
Why it’s great: High in protein, healthy fats, and antioxidants—keeps you full without the sugar crash.
2. Protein-Packed Energy Balls
Ingredients:
- 1 cup rolled oats
- ½ cup almond butter (unsweetened)
- ¼ cup honey (or maple syrup for vegan)
- ¼ cup chia seeds
- ¼ cup flaxseeds
- ½ tsp vanilla extract
- ¼ tsp salt
Instructions:
- Mix all ingredients in a bowl until well combined.
- Roll into 1-inch balls (should make ~12).
- Chill for 30 mins in the fridge to firm up.
- Pack in a small container or wrap individually in parchment paper.
Why it’s great: No baking required, portable, and packed with fiber and omega-3s.
3. Veggie & Hummus Wrap (TSA-Friendly!)
Ingredients:
- 1 whole wheat tortilla
- ¼ cup hummus (store-bought or homemade)
- ½ cup shredded carrots
- ½ cup baby spinach
- ¼ cup sliced cucumber
- ½ avocado, sliced
- 1 tsp lemon juice
Instructions:
- Spread hummus evenly on the tortilla.
- Layer veggies—start with spinach, then add carrots, cucumber, and avocado.
- Drizzle lemon juice to prevent browning.
- Roll tightly, wrap in foil or parchment paper, and slice in half for easy eating.
Why it’s great: A fresh, hydrating alternative to dry snacks.
4. Greek Yogurt Parfait (Pre-Packaged)
Ingredients:
- ½ cup Greek yogurt (unsweetened)
- ¼ cup granola (low-sugar)
- ½ cup mixed berries (blueberries, strawberries)
- 1 tsp honey (optional)
Instructions:
- Layer yogurt, berries, and granola in a small, leak-proof container.
- Drizzle honey on top if desired.
- Pack a spoon and eat within 4 hours (or use frozen berries to keep cool).
Why it’s great: Probiotics for digestion + protein to curb hunger.
5. Savory Roasted Chickpeas
Ingredients:
- 1 can chickpeas (drained, rinsed, patted dry)
- 1 tbsp olive oil
- ½ tsp garlic powder
- ½ tsp paprika
- ¼ tsp cumin
- ¼ tsp salt
Instructions:
- Toss chickpeas with oil and spices.
- Bake at 400°F (200°C) for 25-30 mins, shaking the tray every 10 mins, until crispy.
- Cool completely before storing in a zip-top bag.
Why it’s great: Crunchy, high-fiber, and far healthier than chips.
6. Apple & Nut Butter Slices
Ingredients:
- 1 apple (sliced)
- 2 tbsp almond butter
- ½ tsp cinnamon
Instructions:
- Slice apple and sprinkle with cinnamon to prevent browning.
- Pack nut butter separately in a small container.
- Dip and eat mid-flight!
Why it’s great: Natural sweetness + healthy fats to stabilize blood sugar.
7. DIY Oatmeal Cups (Just Add Hot Water!)
Ingredients (per cup):
- ½ cup rolled oats
- 1 tbsp chia seeds
- 1 tbsp chopped nuts
- 1 tsp cinnamon
- 1 tsp honey (optional)
Instructions:
- Pre-mix dry ingredients in a heatproof container or jar.
- Ask for hot water on the plane, stir, and let sit for 3 mins.
Why it’s great: Warm, filling, and customizable—add dried fruit or coconut flakes.
Bonus Tips for Packing:
✅ Use silicone bags or small containers to save space.
✅ Avoid liquids (like yogurt or hummus) in quantities over 3.4 oz (100ml) if carrying on.
✅ Freeze snacks like energy balls to keep them fresh longer.
These snacks beat overpriced airport food—happy (and healthy) travels! ✈️🥑
