Essential Gluten Free Travel Snacks and Meals for Shorter Flights
- Megan
- May 16
- 7 min read
Updated: Sep 10
Traveling can be an exciting adventure, but for those of us with Celiac Disease it can also present unique challenges. As someone who lives a plane ride away from family and friends, I often find myself in ariports getting ready to board another flight. Over the years I have learned that it is crucial to come prepared since aiports often lack safe, gluten-free meals and travel delays can drastically alter your game plan for getting food.
Before we get into the list of what I usually pack, I want to share a few guidelines I follow when packing food for a shorter flight (and when I say shorter flight I'm meaning something under 4 hours where you are not likley getting served a meal on the plane).
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Pack more than you think you need.
Air travel can be very unpredictable and sometimes you find yourself stuck in an aiport, or even on a plane on the tarmac, for hours longer than you had expected to be. When planning food it is important to pack for what could happen, not what is scheduled to happen. I pack enough food that if we are delayed for several hours or miss a mealtime I was expecting to be able to get food for I am prepared. I always bring more than I will likely need so that I am never in a situation where I desperately need food and have no options.
Focus on meals rather than snacks
While I do pack lots of snacks with me so that I can avoid paying high airport prices, I try to focus more on my meals. You can typically find a gluten free snack like popcorn or fruit pretty easily, but a substantial meal that is Celiac safe is a lot harder to come by. If I am going to be traveling through a meal time (like if our flight is from 4pm to 7pm) I'll often pick up a bowl of Cava or Chipotle, or make something at home that is similar, to eat on the plane. I like something that is pretty easy to transport, filling, and something I enjoy so I know I'll be able to eat it even in the midst of travel stress. Otherwise I will pack a couple of sandwiches to have on hand that are nutrient dense so I know I have enough substantial food to keep my bloodsugar up.
Pack in easily transportable containers
I like to bring my food in resuable ziplock bags and travel containers so once I finish eating I still have those containers available for packing food later on in the trip. I use these Reusable Bags from Amazon that come in a few different sizes which I like, plus they are dishawsher safe for easy cleaning. I also just recently ordered this Bentgo Box and have been really happy with it so far. I like that it contains resuable utensils and that the boxes fit inside each other when you are done with your food so they take up less space when not being used.
Another recent purchase which I am going to test out on our upcoming trip to Europe is this Backpack with a cooler section which I'm hoping works well for longer travel days. Side note: you can bring ice packs through TSA as long as they are still fully frozen at the time of going through security! This is a great way to keep food cold longer and ensure any perishables stay fresh until you are ready to eat them.
Update: I loved having the Backpack with Cooler section on our trip to Europe and now always use it for travel! It is so handy having a compartment to keep food cool, but I like that it has normal backpack sections too for transporting all of your regular items.
(The Bentgo Box I've been using packed with apple slices, trail mix, and a sushi bowl.)
But now, onto the list of foods I pack for air travel. I like to bring foods that aren't messy, are nutritionally substantial to make sure I have enough fuel, and things that I enjoy so that in the midst of a stressful travel day I know I will still be able to eat something.
Essential Gluten Free Travel Snacks and Meals for Shorter Flights
Apple Slices
One of my favorite on-the-go snacks are apples. They are easy to pack, nutrient dense, and high in fiber so they are filling. For flights I cut them into slices since that is easier to eat on the go and if I don't want to eat the whole apple all at once they are already in a bag to save for later.
Grapes
Grapes are another fantastic travel snack. Easy to eat, non-messy, and they are naturally gluten-free. They also contain a lot of water making them useful in helping to combat dehydration in the air. Given their sweetness, they are great if you're craving a sweet treat but want something a little healthier.
Gluten-Free Pretzels or Crackers
I'm a sucker for a salty, crunchy snack and gluten free pretzels or crackers are my go-to. I often get several kinds from either Thrive Market or Trader Joe's to take with me. Sometimes I bring along hummus or cheese in a travel container to increase the substance of the snack.
Snack Bars
Snack bars are an obvious choice for travel days since they are easy to pack and can be a good source of nutrients. When choosing snack bars I look for bars that have at least 8 grams of protein and 3 grams of fiber. This combination helps me stay full longer and also provides better sustained energy.
Snack Mix
Along with the snack bars and pretzels or crackers I often take a snack mix like homemade chex mix or trail mix for variety and a little added protein. Often I will do mixed nuts, dried fruit, and chocolate chips for a trail mix, or a homemade chex mix with rice and corn cereal, cheerios, GF pretzels, and nuts. Another good option if I don't feel like making something is Catalina Crunch snack mixes. They are a bit pricey but are high in protein and fiber making them a filling and nutrient dense snack. They are also keto as well as gluten free (though they are not certified gluten free if that is something you care about).
Being aware of other allergies, I always check with the people sitting near me on a plane before I open anything that contains nuts to make sure no one has a severe allergy. I also will wipe down anything I touch after eating nuts or nut butter to ensure anyone sitting in that seat after me won't have any issues. We've gotta look out for all of our allergy folks the same way we hope people will be considerate for us!
Sandwiches
Now this is not the time to be packing a boring, plain ham and cheese sandwich. Since a sandwich is often the most substantal part of my meal when traveling I try to bring something interesting and filling. I like using the Schar Deli Style Gluten Free bread since it is larger and makes a better sandwich than a lot of other GF breads. I will typically do some sort of lean protein like turkey or sliced chicken with cheddar, lettuce, and a spread like hummus or avocado to add more flavor and nutrients. Usually I pack two sandwiches in case something happens on our trip to delay us longer than I expect.
Grain and Protein Bowl
Like I mentioned in the beginning of this post, I will often pick up Cava or Chipotle for a more substantial meal to take when I travel if we are going to be flying through lunch or dinnertime. If I don't have time or the option to get one of those I will sometimes make a bowl at home that has grains and protein to take with me. I've done things like a sushi bowl, chicken with rice, steak fajita bowl, or Greek chicken and veggies bowl. This is also where having some ice packs, good travel containers, and a Cooler Backpack come in handy for keeping your food fresh so it doesn't spoil before you get to eating it.
It is easy to become dehydrated when flying because of the dry air and reduced oxygen pressure in the airplane cabin, plus I find I just don't drink as much water when traveling as I do when I am home. I like to use electrolyte tablets in transit to combat the dehydration since being well hydrated significantly impacts how I feel upon arrival. I have been using Nuun Hydration Tablets for over a decade and it is a brand I love. For travel days I use either the Nuun Daily Hydration or Nuun Vitamins for both electrolytes and some essential vitamins. My current favorite flavor is the Wild Strawberry which is a Daily Hydration tablet so keep a lookout for that one!
Final Thoughts
Traveling with Celiac Disease can be stressful but being prepared can significantly reduce travel anxiety and ensure you have plenty to eat to get through the day. By planning ahead and bringing a selection of these essential gluten-free travel snacks and meals, you can set yourself up for a successful travel experience regardless of what happens with your flights.
Keep in mind that a little preparation goes a long way. Next time you travel, pack these essentials, and enjoy your journey worry-free. Happy travels!
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