If you’re jetting off on your summer holidays soon, you’ll want to read on. Whether you’re flying with a budget airline or simply want a healthier alternative to plane food, choosing the right snacks before you board can help keep you feeling fuller, more energised and hydrated throughout your journey.
To find the best airport food to buy before a flight, we asked consultant dietitian and founder of Fertility Dietitian UK, Ro Huntriss, to share the products she’d actually buy in a typical UK airport. From M&S and Boots to Pret and WHSmith, these are her go-to picks for eating before and during a flight.
Best airport food to eat before boarding
These chilled options are best eaten before your flight or shortly after boarding.
Pret Smoked Salmon & Egg Protein Pot
Ro says: ‘The eggs and salmon provide protein to support fullness, making this an ideal option before boarding.’
Pret Chicken & Greens Protein Plate
Ro says: ‘Chicken, eggs and edamame provide protein, while the vegetables add fibre. It is more substantial than a snack but still relatively light.’
M&S Chilli and Coriander King Prawns
Ro says: ‘A high-protein option that’s filling without feeling too heavy before flying.’
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M&S Carrot Sticks with Hummus
Ro says: ‘The hummus provides some protein and fibre, while the carrots add further fibre and fluid. It is also suitable for vegetarian and vegan travellers.’
A chicken, tuna, egg, salmon, falafel or hummus sandwich or wrap
Ro says: ‘These can be found in Boots, WHSmith, M&S and Pret. Look for wholemeal or seeded bread where available. The filling provides protein, while the bread supplies carbohydrate and, if wholegrain, additional fibre for sustained energy.’
A Greek-style or high-protein yogurt with a banana
Ro says: ‘Yogurt provides protein, while the banana adds carbohydrate and fibre. Together, they make a more balanced and satisfying snack than either item alone.’
The best snacks to pack for the flight
These products don’t need refrigerating, making them ideal once you’re in the air.
M&S Protein Packed Nut and Seed Mix, or a small packet of unsalted nuts from Boots or WHSmith
‘Nuts and seeds are shelf-stable, easy to carry and provide protein, fibre and unsaturated fats to support fullness. An individual packet also provides a practical portion for snacking during a long flight.’
Do ensure you listen for announcements regarding passengers travelling with airborne allergies, as you may be asked to refrain from eating nuts on board.
Whole fruit, such as a banana or apple
‘Whole fruit is easy to carry without refrigeration and provides carbohydrate, fibre, fluid and micronutrients. Pairing it with nuts makes a more filling in-flight snack. Some countries restrict bringing fresh fruit through customs, so check the rules for the destination and make sure any fruit is eaten or disposed of before landing.’
Plain oatcakes or wholegrain crackers
‘These are shelf-stable and provide carbohydrate and some fibre, making them a practical snack for later in the journey. They can be paired with a small packet of nuts or another ambient protein-rich snack.’
A sealed protein or wholegrain snack bar
‘Bars are easy to slip into your carry on bag. Choose one that contains a meaningful amount of protein and fibre, rather than one composed mainly of syrup or chocolate.’
A bottle of water
‘Aircraft cabins have low humidity, which can leave the mouth, eyes and nasal passages feeling dry. Starting the journey well hydrated and taking regular sips throughout the flight can help travellers feel more comfortable.’
The best airport food for your journey
Breakfast before an early flight
Porridge made with milk, Greek yogurt with fruit and nuts, or an egg-based breakfast roll are all good options. These provide a combination of protein and carbohydrate for fullness and sustained energy.
Long-haul flights
Ro recommends eating a substantial meal before boarding, such as a chicken, salmon, egg or falafel sandwich, protein plate or grain salad. Pack shelf-stable snacks such as nuts, oatcakes, crackers, a protein bar and whole fruit for later in the journey.
Short-haul flights
A banana with nuts, a protein bar, oatcakes or a small sandwich should be enough if you’ve already eaten beforehand.
Vegetarian and vegan travellers
Look for protein-rich options such as egg protein pots, Greek yogurt, hummus and falafel wraps, bean salads, edamame and roasted chickpeas.
Families travelling with children
Choose familiar foods such as sandwiches, yogurt pouches, bananas, apples, oatcakes and breadsticks, and pack several small snacks rather than one large meal.
What should you drink on a flight?
Water is the best choice. Take an empty reusable bottle through security and refill it, or buy one before boarding. Tea, coffee and milk also contribute to hydration, although too much caffeine may interfere with sleep.
Aim for the usual six to eight glasses of fluid across the day and sip regularly during the flight. Electrolyte drinks are not usually necessary. Alcohol is best kept in moderation, as it can disrupt sleep and may lead to people drinking less water.
Is plane food actually unhealthy?
Airline food isn’t automatically unhealthy and can absolutely be part of a balanced diet. Look for a meal containing protein, vegetables and a carbohydrate where possible.
Likewise, there’s no need to avoid treats at the airport. Very salty foods, heavy meals, fizzy drinks and excess alcohol are best enjoyed in moderation, but one less-than-perfect meal won’t make or break an otherwise balanced diet.
Stacey looks after all food and drink reviews — from coffee pods and veg boxes, to natural wine and tequila. Stacey is also founder of Crummbs, where she’s written nearly 2,000 restaurant and hotel reviews since 2013. Prior to this, Stacey wrote hundreds of in-depth buying guides for the Independent, i newspaper and BBC Good Food, as well as reviewing restaurants and interviewing celebrities in her column at Balance Magazine. Stacey has also appeared in BAFTA-nominated BBC documentary Blood, Sweat & Takeaways, where she investigated South East Asia's food production industry, appearing on both Newsnight and BBC World Service to share her findings. Regularly checking out the latest restaurants, bars and product launches, Stacey also loves experimenting with recipes at home, and is a WSET-certified wine and spirits expert, with over 10 years of experience in the business. You can follow Stacey on Instagram @crummbs_uk
