8 Healthy BYO Food Ideas For Long Flights

Regarding long flights, bringing your own food can be a game-changer. Not only does it save you money and ensure that you have something you enjoy eating, but it can also help you stick to your healthy eating habits.

However, choosing the right foods for a long flight can be tricky. You need something that will keep well, won’t make a mess, and is easy to eat in cramped quarters. Long flights can be challenging, especially if you’re trying to maintain a healthy diet.

Bringing your own food on the plane can be a great way to ensure you have access to nutritious options throughout your journey. Finding the right foods to bring can be a challenge. Here we’ll provide 8 healthy BYO food ideas for long flights that are easy to pack and keep you energized and satisfied throughout your journey.

Healthy BYO Food Ideas For Long Flights

What Is BYO Food?

BYO food, or “bring your own” food, is popular among travellers who want to maintain a healthy and balanced diet while on long flights. Not only does bringing your own food allow you to control the quality and contents of your meals, but it can also save you money and time spent waiting for in-flight meals.

Some healthy BYO food ideas include pre-packaged salads or sandwiches, fresh fruits and vegetables, protein bars or shakes, and nuts or trail mix. It’s important to note that some airlines may restrict what foods can be brought on board, so check with your airline before packing your food. With some planning and preparation, you can enjoy a nutritious and satisfying meal during your next long flight.

How To Store Your Food Safely While On A Flight

How To Store Your Food Safely While On A Flight

Storing food safely while on a flight can be tricky, but a few simple tips will help you achieve safe and nutritious meals. First, make sure to pack enough supplies for the entire trip. This includes snacks (energy bars or fruits), lunch options (Protein and healthy fats), and dinner options (vegetables and grains).

Next, choose your storage method wisely. Aeroplane travel is notorious for causing food allergies in susceptible people, so it’s important to keep your food tightly sealed in containers. If packing your foods isn’t an option, consider buying pre-packaged allergy-friendly meals from the airport store.

And finally, always check with the airline before flying about any specific food restrictions or safety concerns they may have. They typically have up-to-date information on which foods are okay to bring on board and which you should avoid completely.

 8 Must-Try Healthy BYO Food Ideas For Long Flights

8 Must-Try Healthy BYO (Bring Your Food) Ideas On Long Flights

The long flight home is finally here. But before you can start packing your bags, there are a few things you need to consider. One of the most important things you can do is to bring your food—Pack healthy snacks like fruits, nuts, seeds, bars, and yoghurt.

Like most people, you’ll also want to bring a book or electronic device dedicated to reading or watching movies. However, Long flights often leave us feeling bloated and sluggish, especially if we rely solely on aeroplane food. That’s why bringing healthy snacks and meals is a great option for energising your body and mind during a long flight. Here are 8 must-try healthy BYO food ideas for long flights:

1.Green Smoothie

Green Smoothie

A green smoothie can be a healthy and refreshing option when bringing your own food on a long flight. It is easy to pack and transport and provides a quick and easy way to get some much-needed nutrients while on the go. To make a delicious green smoothie for your next flight, simply blend together some spinach or kale, banana, frozen berries, almond milk, and a scoop of protein powder (optional). You can customize it by adding other fruits or veggies, such as avocado or cucumber. Pack it in a spill-proof container and keep it chilled until you’re ready to enjoy it.

2.Jerk Chicken Wrap

Jerk Chicken Wrap

If you’re looking for a healthy and satisfying meal to bring on a long flight, consider packing a jerk chicken wrap. This flavorful dish is easy to make and can be customized to fit your preferences. Simply start with a whole wheat wrap or tortilla and fill it with grilled or baked chicken seasoned with jerk seasoning.

Add in some crunchy vegetables like lettuce, peppers, and cucumbers, and top it off with a dollop of Greek yoghurt or avocado for some creaminess. This meal is delicious and packed with protein and fibre to keep you full and energized throughout your flight. So next time you’re packing for a long journey, don’t forget to include this tasty treat in your BYO food arsenal.

3.Roasted Butternut Squash Soup

Roasted Butternut Squash Soup

When it comes to healthy BYO food options for long flights, roasted butternut squash soup is a great choice. Not only is it comforting and satisfying, but it is also packed with nutrients that can help keep you energized throughout your journey. To make this soup, simply roast diced butternut squash with olive oil, salt, and pepper until tender, then blend it with vegetable broth and seasonings like garlic and thyme.

Pack the soup in a thermos or leak-proof container to enjoy on the plane. It’s a delicious and healthy alternative to the salty and processed foods typically offered on flights. Plus, it’s a great way to stay nourished while travelling.

4.White Bean & Radish Salad With Pesto Dressing

White Bean & Radish Salad With Pesto Dressing

If you’re looking for a healthy and delicious option for your next long flight, consider bringing a white bean and radish salad with pesto dressing. This salad is packed with protein and fibre, which will help keep you full and satisfied throughout the flight.

To make the salad, simply combine cooked white beans, sliced radishes, chopped fresh herbs, and a homemade pesto dressing made with basil, garlic, pine nuts, and olive oil. Pack the salad in a leak-proof container and enjoy it as a refreshing and nutritious meal in the air. Plus, it’s easy to prepare ahead of time so you can focus on other aspects of your pre-flight preparations!

5.Grilled Cheese Sandwich With Mixed Veggies

Grilled Cheese Sandwich With Mixed Veggies

If you’re looking for a healthy and filling option to bring on a long flight, consider packing a grilled cheese sandwich with mixed veggies. This classic comfort food can be made healthier using whole-grain bread and low-fat cheese.

Add some sautéed or roasted veggies like bell peppers, onions, and zucchini for an extra boost of nutrition and flavour. To keep your sandwich fresh, wrap it tightly in plastic or foil and store it in a cooler bag with an ice pack until you’re ready to eat. This tasty and satisfying meal will help keep you fueled up during your travels without sacrificing your health goals.

6.Roasted Chickpeas With Tzatziki Sauce

Roasted Chickpeas With Tzatziki Sauce

Looking for something a little different than the usual airplane food? Our roasted chickpeas with tzatziki sauce are perfect for those looking to stretch their palate. Thanks to the spices and herbs, this dish can be made vegan or gluten-free, packed with flavour.

However, If you’re looking for a healthy and satisfying snack on your next long flight, consider packing roasted chickpeas with tzatziki sauce. Chickpeas are packed with protein and fibre, making them a filling and nutritious option. To make roasted chickpeas, simply rinse and drain a can of chickpeas, then toss them in olive oil and spices of your choice (such as paprika or cumin).

Roast in the oven for about 20-30 minutes until crispy. Mix Greek yoghurt, diced cucumber, garlic, lemon juice, and dill for the tzatziki sauce. Pack the chickpeas and tzatziki separately in small containers or baggies for an easy and delicious inflight snack. Not only will this snack keep you satisfied throughout your flight, but it’s also a great way to avoid unhealthy airport food options.

7.Avocado Toast With Cranberry Salsa

Avocado Toast With Cranberry Salsa

If you’re looking for a healthy and delicious option for your next long flight, consider packing avocado toast with cranberry salsa. This dish is packed with nutrients and flavour, making it the perfect meal to satisfy you during your journey. To make it, simply toast a slice of whole-grain bread and top it with mashed avocado, a sprinkle of salt and pepper, and a spoonful of homemade cranberry salsa.

The salsa can be made by combining fresh cranberries, diced jalapeño pepper, chopped cilantro, lime juice, and honey. It’s a refreshing and nutritious option to help you avoid the unhealthy snacks typically offered on flights. Plus, since it’s a BYO option, you won’t have to worry about any dietary restrictions or preferences being overlooked by the airline.

8.Spinach And Feta Pie

Spinach And Feta Pie

When it comes to BYO food for long flights, it’s important to choose options that are both healthy and satisfying. One great option is a spinach and feta pie. This savoury dish contains nutrients, including iron, calcium, and vitamins A and C.

It’s also high in protein, which can help keep you feeling full throughout your flight. To make the pie, simply sauté spinach and onions in olive oil, then mix with crumbled feta cheese and eggs. Pour the mixture into a pie crust and bake until golden brown. Once cooled, slice into individual servings for easy transportation on your flight. Not only is this dish delicious and nutritious, but it’s also a great way to avoid the unhealthy options typically offered on flights.


Bringing your own healthy food on long flights can save you money and help you maintain a balanced diet while travelling. Some great options include fresh fruits and vegetables, nuts and seeds, protein bars, and homemade sandwiches or wraps.

Choosing foods that are easy to transport and won’t spoil quickly is important. With some planning and preparation, you can ensure you have nutritious options to keep you fueled during your flight. We have discussed some of the 8 best Healthy BYO Food Ideas For Long Flights more enjoyable. Add healthy and tasty snacks, fruits, and drinks to your bag, and you are good to go.

Frequently Asked Questions

What Can I Bring With Me On My Long Flight?

ere are some great food items to pack when you’re on your long flight:

Applesauce: Applesauce is a great snack because it’s healthy, filling, and portable. You can eat it as it is or use it in recipes.
Hard-boiled eggs are perfect for aeroplane food because they’re healthy and easily portable.
Nuts, seeds, and dried fruits: These foods are great snacks because they’re high in fiber and Protein.
Blender or Instant Pot: Bring a blender or an Instant Pot with you if you plan on making any food while on your flight.

How Do I Avoid Getting Sick While On My Long Flight?

There are a few things that you can do to avoid getting sick while on your long flight.

Pack healthy and hygienic food that you can eat on the go.Some popular foods to pack are roasted nuts, trail mix, banana chips, yoghurt, and granola bars.
Drink plenty of water and avoid drinking alcohol or eating unhealthy food while flying – these will only worsen your trip.

How Can I Make The Most Of My Time In The Air When Eating Food From Airport Restaurants?

Rather than starving yourself and eating unhealthy food from the airport restaurants, try packing your snacks. Some of the best healthy snack ideas are trail mix, applesauce packets, veggie wraps with hummus or avocado cream, hard-boiled eggs, and a piece of fruit. Also, make sure to pack some water too in case you get thirsty during your flight.

Which Foods Are Best To Avoid During A Long International Flight?

It’s best to avoid foods high in salt, sugar, and carbohydrates during a long international flight. These include processed snacks, fried foods, sugary drinks, and heavy meals. Stick to lighter options such as fruits, vegetables, nuts, and lean protein sources like grilled chicken or fish. Also, stay hydrated by drinking plenty of water throughout the flight.

What Are Some Of The Best Travel Hacks For BYO Food I Can Use When Flying?

Here are some travel hacks for BYO food that you can use when flying.

Bring a dehydrator or airtight container to seal food so it doesn’t go bad.
Buy some snacks and eat them before boarding the flight so you don’t have to worry about eating unhealthy food on the plane.
Fill up your water bottle multiple times before flying, as planes serve less expensive drinks than usual.
Pack light and bring easy-to-eat prepped foods like fruit salads, granola bars, wraps, and sandwiches.

Michael C. Herrera

I’m a travel blogger with a focus on safety. I’ve been to all seven continents, and I love sharing my tips for staying safe while traveling. I also have a lot of experience with travel hacking and finding the best deals on airfare and hotels. My blog features reviews of restaurants, hotels, and attractions around the world.

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