Hey there, fellow travelers!
Long-haul flights can truly lead to adventure, but let’s be real—they come with their own challenges, especially when you’re on the hunt for tasty, vegan-friendly snacks. In this post, I’m sharing my favorite tried-and-tested snacks that are not only healthy and vegan but perfect for those marathon flights. Plus, I’ve got a few unique and underrated light meal ideas up my sleeve.
I’ve been caught a couple of times being super hungry because of flight timings and being stuck at LAX border control for hours, so trust me—it’s good to plan ahead and avoid that hangry feeling. I’ll also dive in about how certain ingredients can help you relax up in the air (hello, tryptophan! – more on this later) and what you need to know about food restrictions when landing in the UK and/or USA. Let’s jump in and make your next journey a little more delicious and stress-free!
Vegan-Friendly, Healthy Snacks & Light Meals
When it comes to long-haul flights, it’s crucial to pack snacks that are nutritious, satisfying, and easy to carry. I do mention hummus in this post, however, I tend not to eat it on the plane outside of the flight’s mealtimes due to the smell (most hummus contains garlic). Moreover, you will want to make sure that you bring any foods that are not shelf-stable in a cool bag. I personally like to make sure that as much of my food/snacks is shelf-stable. Certain foods are super off-putting at room temperature.
Here’s a list of my favorite snacks and light meals to consider taking on your next long-haul flight, as well as a free downloadable PDF featuring a summarized list of the suggestions in this post:
Fresh Fruits
Fresh fruits like apples, bananas, and grapes are not only delicious but also packed with vitamins and minerals. They provide a quick energy boost and are easy to pack. However, it’s important to consume them before landing, as most fresh fruits are not allowed through customs in many countries.
Nuts and Seeds
Nuts such as almonds, cashews, and walnuts are excellent sources of protein, healthy fats, and essential nutrients. Seeds like pumpkin seeds and sunflower seeds are also great options. These snacks are not only filling but also easy to pack in small containers or resealable bags. Plus, pumpkin seeds are a fantastic source of both tryptophan and magnesium, which can help you relax during your flight. It’s best to avoid packing peanuts as you may be asked to refrain from eating them on the plane due to passengers with peanut allergies.
Dried Fruits
Dried fruits, like apricots, raisins, and dates, are nutrient-dense and have a long shelf life. They are rich in fiber, vitamins, and minerals, making them a perfect healthy, vegan travel snack. Ensure they are commercially packaged and sealed to comply with customs regulations.
Whole-Grain Crackers and Rice Cakes
Whole-grain crackers and rice cakes are a fantastic option for a light, crunchy snack. They pair well with spreads like almond butter or hummus, providing a balanced mix of carbohydrates and protein.
Vegetable Sticks with Hummus
Pre-cut vegetable sticks like carrots, celery, and bell peppers paired with a small container of hummus or another shelf-stable spread make for a refreshing and healthy snack. This combination provides fiber, vitamins, and protein, helping you stay full and satisfied during your flight.
Vegan Jerky
A tasty protein-packed snack that travels well. Look for options made from soy, mushrooms, or other plant-based ingredients that sit well with your stomach. Jerky is shelf-stable, easy and compact to carry, and comes in a range of flavors. I personally love Unisoy, which you can get from Amazon.
Dark Chocolate
A little treat that’s rich in magnesium, helping you relax and enjoy your flight. I am absolutely obsessed with the Hu range, especially the cashew-butter-filled bars and their dark chocolate snacking gems! Some of Hu’s range contains milk, but this is clearly labeled on the front of their packets.
Seed Crackers
Pair these with some almond butter or hummus for a satisfying and nutritious snack.
Oatmeal and Dried Fruit
Pack some instant oats and a small container of dried fruits. Just ask for hot water on the flight, and you have a comforting, nutritious meal ready to go. Oats contain tryptophan (more on this below) and will be a healthier option than the packaged bread items you’ll get for your in-flight breakfast. Consider adding some flax seeds/meal to your own DIY oatmeal/porridge mix.
Cooked Cold Sweet Potato
Cooked and seasoned sweet potato can be a great portable snack or light meal that’s both filling and nutritious. It has a minimal smell and if you leave the skin on, you’ll get some much-needed vitamins (A, C, and several B vitamins), as well as potassium.
Baked Tofu Pieces
A protein-rich option that can be seasoned to your taste and eaten cold. I love throwing this into a portable dish with baked sweet potato and cooked edamame.
Instant Noodle Cups
Look for vegan options and just add hot water for a warm, comforting meal. These are perfect for a carb fix. I have friends who swear by instant noodle cups after a long flight when they’re hungry but too tired to eat a full meal. Try these Chef Woo Instant Noodles, loved by Gordon Ramsey, and are not only vegan, but MSG-free, Halal and Kosher.
Power Bites
Homemade or store-bought, these small energy balls or bites are packed with nutrients and are easy to snack on.
Vega One Bars or GoMacro Bars
These bars are packed with protein and other essential nutrients, making them a great travel companion. The GoMacro bars are such great options for healthy, vegan snacks, and are also organic and gluten-free!
Almond Butter Squeeze Pack
Perfect to pair with crackers, rice cakes, or even just on its own for a quick energy boost. I love these individual sachets for travel – throw them in any bag and you have a healthy, vegan, on-the-go snack!
Cookies
Opt for healthier versions made with whole grains and less sugar. Pair with a square of dark chocolate and a splodge of almond butter, and you have yourself a tasty little dessert.
Dried legumes
A crunchy, protein-packed snack that’s easy to carry, I go for dried edamame or chickpeas (also known as garbanzo beans). You could roast them yourself in the oven or air fryer with your own seasonings, or pick them up pre-packaged – they’re not hard to find and usually vegan-friendly!
Fuel for Fire Protein Smoothie
A convenient, portable option for a quick protein boost. I love these for the protein: 10g per pouch! They are on the expensive side and only some of their offerings are vegan, so make sure you check before you buy.
Noka Superfood Smoothie Pouches
Packed with fruits, veggies, and other superfoods, these pouches are easy to consume on the go and contain 5g protein per pouch. They’re a little on the pricey side but worth it in my opinion.
Cold Tahini Tofu Noodle Salad
Prepare this at home and pack it in a container. It’s a nutritious and filling meal that’s great for long flights. I would aim to eat this earlier on in the flight to avoid it getting warm and gross.
Ramen Flavoring – Homemade Ramen Noodle Soup
Pack some dried ramen in a container with ramen flavoring. Just add hot water on the flight for a delicious meal. This is essentially the homemade version of the instant noodle cup and allows you to get a bit more creative – you could even crinkle up seaweed sheets into the container for some extra pizzazz.
Vitamin Packet/Liquid IV/Immune Boost
Stay hydrated and give your immune system a boost with immunity-boosting crystals/vitamin packets that you can add to water. While no evidence consuming Emergen-Cs and other liquid-IV products stop you from getting sick on flights, in my experience, they help (whether it’s a placebo or not).
The Science Behind Relaxation-Aiding Substances in Food
Traveling can be stressful, and finding ways to relax during a long flight is essential. Certain substances in food can help promote relaxation and improve sleep quality. Let’s explore some of these relaxation-aiding substances:
Tryptophan
Tryptophan is an amino acid found in foods like pumpkin seeds, tofu, and soy products. It is known to boost serotonin levels, which can help improve mood and promote relaxation. Consuming tryptophan-rich foods may help you feel more at ease during your flight.
Magnesium
Magnesium is a mineral present in nuts, seeds, and leafy green vegetables. It plays a crucial role in muscle relaxation and can prevent cramping during long periods of sitting. Magnesium also helps regulate the nervous system, promoting a sense of calm.
Complex Carbohydrates
Complex carbohydrates found in whole grains, fruits, and vegetables can stabilize blood sugar levels, preventing energy crashes and helping you maintain a calm demeanor. These carbohydrates are digested slowly, providing a steady release of energy and keeping you feeling full for longer.
Herbal Teas
While not a snack, herbal teas like chamomile and peppermint can aid in relaxation. Chamomile is known for its calming properties, while peppermint can help soothe digestive issues. Consider packing a few tea bags and asking for hot water during your flight.
Food Restrictions When Entering the UK and USA
While packing snacks for your flight, it’s essential to be aware of the food restrictions imposed by your destination country. Both the UK and USA have strict regulations on bringing certain foods into the country. Here are some key points to consider:
Fresh Fruits and Vegetables
Fresh fruits and vegetables are generally prohibited from being brought into the UK and USA. This is to prevent the introduction of pests and diseases. It’s best to only pack what you know you’ll eat and consume any fresh produce before landing.
Dairy Products and Meat
Dairy products and meat are also restricted items. If you are vegan, this shouldn’t be a concern, but it’s important to be aware of these restrictions if you are traveling with others who may have these items.
Packaged Snacks
Most packaged snacks like nuts, dried fruits, and energy bars are usually allowed, provided they are commercially packaged and sealed. Make sure to check the latest guidelines from the respective customs authorities to avoid any issues upon arrival.
Other Considerations
- Be mindful of any additional restrictions that may apply to specific items like seeds or other plant-based products.
- Always declare any food items you are bringing with you to customs officials to avoid fines or confiscation – I find it best not to overpack when it comes to food and snacks. Bring what you know you’ll eat.
- Trial any new snacks/foods before you fly – the last thing you want on a 10-hour flight is a dodgy tummy because you ate something you don’t normally eat and it doesn’t agree with you – trust me on this.
- Don’t forget to bring some portable cutlery to make eating your snacks and meals easier!
- Sanitize your space, including the entertainment screen on the seatback in front of you, your armrests and fold-down table. Sanitize your hands before putting anything in your mouth and limit fiddling with the entertainment screen while you eat.
Conclusion
Packing vegan-friendly, healthy snacks for a long-haul flight can make your journey more enjoyable and less stressful. By choosing nutrient-dense options and understanding the science behind relaxation-aiding substances in food, you can ensure a comfortable and pleasant travel experience. Additionally, being mindful of food restrictions when entering countries like the UK and/or the USA will help you avoid any complications upon arrival. Happy travels and bon appétit!
