12 Nut-Free Snacks For A Long-Haul Flight – You Must Know

Traveling can be tiring – both mentally and physically. And one of the biggest challenges for long-haul travelers is food restrictions. From traveling without dairy to avoiding gluten-containing foods, there are a lot of food restrictions that you need to be aware of if you’re flying.

But fret not! This blog will share 12 nut-free snacks for a long-haul flight without breaking the bank. These snacks will keep you energized and satisfied throughout your journey, from fruit bars to vegan granola bars.

12 Nut-Free Snacks For A Long-Haul Flight

Why Are Nuts A No-No On A Long-Haul Flight?

Nuts are a popular item to pack in your luggage for a long-haul flight, but one big reason flights should never include them is: They can cause severe health problems

In particular, nuts and other items containing high omega-6 fatty acids, linoleic acid, and arachidonic acid can increase the risk of heart disease, cancer, and infertility. These fats travel easily through the air and into people’s lungs, where they can cause inflammation and breathing problems. In extreme cases, nuts can even lead to death.

So what should you do if you feel forced to bring them on your trip? Pack them in a sealed container or stick them in your carry-on bag, so they don’t come into contact with other passengers. And if you have to include them in your suitcase, make sure you store them away from food products that could contaminate them (like dairy products).

What Ingredients Can You Use In Place Of Nuts?

Nuts are a great source of protein and healthy fats, but they can be expensive and difficult to find in some situations. Instead of nuts, many people turn to alternative ingredients that have similar benefits. Some of the most common replacements for nuts include seeds (especially poppy seeds), shredded vegetables, hummus, avocado, and almond butter.

Each option has unique benefits, so it’s important to experiment with combinations until you find what works best for you. Try using nut-free recipes as a starting point so that you know which substitution will work well in specific dishes. And don’t be afraid to try new flavors – Nut-free baking can be fun and addicting.

12 Nut-Free Snacks For A Long-Haul Flight

12 Nut-Free Snacks For A Long-Haul Flight

12 Nut-Free Snacks For A Long-Haul Flight

If you’re traveling for a long-haul flight, pack nut-free snacks. Some great options include apple slices, grapes, and trail mix. Be sure to pack plenty of water so you can drink as needed. Ensure your snacks stay fresh in the air – put them in an airtight container or baggie. And lastly, avoid foods with excessive sugar or salt since these may not be healthy during a long journey. We hope these tips help.

1.Portable Granola

Portable Granola

Portable granola is a great snack for long flights as it is healthy and filling. You can make your own or buy pre-packaged gluten-free and nut-free versions. It is also a good way to keep your energy levels up during the flight without any stomach issues. Make sure to take plenty of water with you, too – dehydration can be an issue on long flights.

2.Air-Popped Popcorn

Air-Popped Popcorn

Popcorn is a great option if you are traveling with a nut-free or gluten-free diet, as it doesn’t contain any of these allergens. Furthermore, it is also perfect for people who have sensitivities to dairy, soy, or grains since all the ingredients are natural. Just pop the kernels in the air, and they will start to pop – making it easy to eat. You can also try trail mix or fig bars if you don’t have any popcorn available.

3.Fruits In Syrup

Fruits In Syrup

If you’re looking for a healthy and portable snack, try fruits in syrup. Mix some fruit juice or nectar with honey to make the syrups. These are perfect if you want something sweet but want something containing something other than refined sugar, like candy bars or cake. You can also buy pre-mixed packets of these syrups, which makes them even easier to take on your trip.


Many people forget about pretzels when traveling, but they are a great snack option if you have a nut-free or gluten-free diet.

4.Veggies Wrapped In Bacon And Cured Meat

Veggies Wrapped In Bacon And Cured Meat

If you’re looking for a healthy and flavourful snack, try wrapped vegetables. Preheat your oven to 350 degrees Fahrenheit and line a baking sheet with parchment paper. Then, lay out the veggies of your choice (broccoli, carrots, etc.) and top them with bacon or cured meat ( ham, sausage, etc.). Bake in the oven for 15-20 minutes until everything is crispy and delicious.

5.Nut-Free Trail Mix

Nut-Free Trail Mix

Trail mix is a great way to keep yourself energized on long-haul flights. It’s nutritious, filling, and soy-free, meaning everyone can enjoy it! Some ingredients include seeds, nuts, and dried fruits, which are perfect for keeping you sustained throughout your journey.

To ensure they stay fresh and healthy for hours, store them in an airtight container.

6.Un-Baked Cookies

Un-Baked Cookies

If you’re looking for a snack that is easy to carry on your trip but also healthy, consider cookies. You can store unbaked cookies in an airtight container for up to two days or in the freezer for one month. Preheat the oven to 350 degrees Fahrenheit and line a baking sheet with parchment paper before putting it in the batter. Then, bake them for 10-12 minutes until they are golden brown and crispy.

7.Roasted Pumpkin Seeds

Roasted Pumpkin Seeds

Looking for a nutritious and delicious snack, you can take wherever you go? Roasted pumpkin seeds are perfect! They provide your body with vitamins, minerals, and fiber, and they’re also gluten-free and vegan. Plus, they’re portable – making them the perfect option if you have to rush somewhere or want something quick and easy.

If savory snacks aren’t your thing, then roasted pumpkin seeds might be just what the doctor ordered.

8.Cashew Cheese Balls

Cashew Cheese Balls

Cashew cheese balls are a perfect snack for long-haul flights as they are both nutritious and tasty. Not only that, but you can make them with cashew cheese. Cashews are a good source of protein and healthy fats. They can be easily made in advance and stored in the fridge for later consumption – making them ideal traveling companions! If you’re looking for a nut-free snack that is also yummy, these balls may be the answer you’ve been searching for.

9.Raw Apple Slices With Cinnamon And Ginger

Raw Apple Slices With Cinnamon And Ginger

Raw apple slices are a delicious and healthy snack that You can enjoy at any time of the day. They contain vitamins, minerals, and antioxidants, making them ideal for long-haul flights. Plus, they’re easy to carry on your plane as they don’t require any preparation – place them in a plastic bag, and you’re good to go.

If you love apples but don’t want to fuss with preparing them yourself, consider grabbing some raw apple slices from the store instead.

10.Mixed Berry Squares

Mixed Berry Squares

Mixed berry squares are the perfect snacks for long flights. They are gluten- and dairy-free and contain antioxidants, vitamins, and minerals to keep you energized throughout your journey. Storage is simple – just put them in a sealed container and store them in the fridge before departure.

11.Coconut Milk Yogurt Popsicles

Coconut Milk Yogurt Popsicles

Coconut milk yogurt popsicles are a healthy and delicious snack that you can enjoy at any time of the day. Not only do they taste great, but they’re also packed with electrolytes, vitamins, and minerals to help re-fuel your body during long flights. Store them in the fridge for an easy snack that will satisfy you.

12.Smoked Salmon

Smoked Salmon

Smoked salmon is a great food to have on hand if you’re traveling for an extended period. Not only does it taste delicious, but it also provides essential fatty acids and protein, which can help keep you energized throughout your journey. If you are traveling with a food allergy or sensitivity, carry plenty of smoked salmon snacks with you, so you don’t miss out.


Travelling can be stressful enough without worrying about food allergies or intolerances. That’s why we’ve put together a list of 12 nut-free snacks for a long-haul flight. From fruit bars to trail mix bars, we’ve got you covered. So, what are you waiting for? Start packing your nut-free snacks today.

Frequently Asked Questions

Can I Eat Any Nuts On The Plane?

Yes, you can eat nuts on a plane as long as they are in their original packaging and you’re not eating them raw. Some of the best nut-free snacks include trail mixes, apple sauce, fruit bars, and dark chocolate. Sticking to healthy snacks that will keep you sustained during your long flight is important.

What Are Some Of The Best Nut-Free Snacks To Bring When I Fly?

When flying, monitoring your food intake and avoiding any potential allergies is important. Some of the best nut-free snacks for a long flight include hard-boiled eggs, hummus, and vegetables with dip, nuts in a sealed container, and deli meats wrapped in parchment paper.

Are There Other Types Of Food I Can Safely Pack In My Carry-On Bag Without Bringing My Entire Kitchen With Me?

Yes, you can safely pack in other types of food without worrying about bringing any nuts. Some examples include trail mix, granola bars, fruit snacks, and cereal. Just read the nutrition labels carefully before packing anything, as some may contain nuts or nut ingredients.

How Do I Store And Reheat My Nut-Free Snacks, So They’re Still Delicious After A Long Flight?

There are a few ways that you can store and reheat your nut-free snacks on your long flight.

The most common way is to pack them in your carry-on bag. Ensure they are properly stored and refrigerated, as airline food can dehydrate.

Alternatively, you can pack nut-free snacks like carrot sticks, hummus, sliced fruit, etc. packets in your carry-on bag in case hunger strikes mid-flight.

Do Any Of These Snacks Have Nuts?

None of the snacks listed have nuts, but they are all vegan and gluten-free, so they are perfect for anyone with food allergies or sensitivities. In addition, some of the snacks include chickpeas, avocado, kale chips, and roasted Brussels sprouts, which are all high in healthy fats and will give you energy while on your long-haul flight.

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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