Salt & Wind Travel

Pack For The Plane: Healthy Recipes For Your Next Flight

Why should packing a lunchbox end in grade school?

When hopping a flight, a healthy meal can be difficult to find and peanuts and pretzels only go so far and unfortunately most airport food is (still) uninspired.

Whether you are looking for a satisfying wrap or quick dip, here are 10 make-ahead, healthy, easy-to-eat meals that will last through multiple layovers.

So before you jet to your next destination, pack these 10 healthy recipes—just know this is not a lunchbox you will want to trade.

Roasted Sweet Potato, Whipped Goat Cheese, and Tahini Veggie Sandwich

nut free, vegetarian

Sure you could buy a deli sandwich en route to your departure gate but, let’s be real: they’re uninspired at best. Switch out your next store bought sandwich for this veggie-packed one and you’ll be the envy of your row.

Asian Chicken Salad with Mustard Miso Dressing

Who wouldn’t let you upgrade to first class with this stunning salad in hand? Get your fill of hydrating veggies before reaching your destination with our thoroughly modern take on Chinese Chicken Salad.

Slow Roasted Tomato Cilantro Whipped Goat Cheese Picnic Sandwich


The longer the flight, the more we like to pamper ourselves. And when it comes to food that means pretending we’re on a picnic. Pack this toasted baguette smothered in goat cheese and a nutty cashew spread, pair it with a glass of white wine, and you’ll be transported to summer in Provence rather than trapped in a middle seat.

Peanut Chicken Collard Greens Wraps

dairy free, gluten free

Is this a sandwich disguised as a salad? Or a salad making out to be a sandwich? Semantics aside, we’re big fans of this nutty, satisfying collard green wrap that will redefine your grab-and-go game.

Chopped Salad with Buttermilk Peppercorn Dressing

gluten free, vegetarian

If you’d rather be strolling through a farmers market than airline terminals, this salad is for you. It is packed with fresh vegetables and drizzled in a creamy, peppery dressing that will give your meal an easy, alfresco feel even at 30,000 feet.

Coconut Red Curry Chicken Wrap

dairy free

What is the ultimate airplane meal? One where the flavor and the messiness are indirectly proportional. Here the sauce is IN the wrap so you don’t have to worry about dunking (or spilling) anything should you hit some turbulence.

Brown Rice Bowl with Lemon Cashew Dressing

Sometimes you need a little something extra, something a bit more satisfying, but still super healthy. Enter this hearty bowl of brown rice, lots of roasted veggies, and a lemon cashew dressing.

Split Pea Veggie Wrap With Cilantro Chutney


Okay, sure, we say split peas and you think soup. But cook them, smash them, and they have a totally fresh feel in this wrap where they’re paired with tons of fresh veggies, a spicy herb puree, and some refreshing yogurt.

Red Pepper Muhammara Dip

dairy free, gluten free, vegetarian

The most low fuss healthy plane snack of them all has to be crudités and dip. But rather than pay through the nose for so-so hummus and sad-looking veggie sticks, we say make your own. This nutty, sweet, spicy Red Pepper Muhammara Dip is totally vegan yet filling enough to keep you going from coast to coast.

Pepita Streusel Overnight Oats

dairy free, gluten free, vegetarian

Yes, even if you have an early morning, you can still bring along great food—especially when your meal makes itself. Let these oats do the work overnight so all you have to do is remember to take it along with when you head to the airport.

Recipes To Help You Reset After A Vacation

If you need to just press reset after your vacation, we hear you. Here are 10 recipes to help you do a healthy-ish cleanse after your vacation!

Travel Planning Resources

This post may contain affiliate links. Please refer to our privacy policy.

About The Author


We'll help you taste Italy Mexico California Hawaii Mexico France Spain the world

We specialize in food-focused experiences in the most interesting culinary regions of the world.

We host unique small group trips to California, Italy, and Mexico from Sicily to Oaxaca.

Our tailored-to-you trip planning services help you make the most of your trip.