Traveling gluten-free can be an overwhelming experience, especially when it comes to finding gluten-free options while flying. But don’t worry, because we have you covered! In this post, we will share some delicious and easy-to-pack gluten-free meal ideas that you can get through TSA airport security and bring on a plane without any hassle.
So sit back, relax, and get ready to enjoy your journey with these tasty treats by your side!
TSA Airport Security Food Restrictions
The number one rule of the United State’s airport security, TSA, is that you cannot bring any liquids or gels exceeding 3.4 oz in your carry-on bags.
Solid food items are allowed to pass through TSA. The TSA website states,
TSA officers may instruct travelers to separate items from carry-on bags such as foods, powders, and any materials that can clutter bags and obstruct clear images on the X-ray machine. Travelers are encouraged to organize their carry-on bags and keep them uncluttered to ease the screening process and keep the lines moving.
Examples of food items that are allowed by TSA include:
- Crackers
- Chips
- Bread
- Candy
- Protein Bars
- Sandwiches
- Pasta
- Nuts
- Bagels
- Fruits**
(**Passengers flying from Hawaii, Puerto Rico, or the U.S. Virgin Islands to the U.S. mainland cannot take most fresh fruits and vegetables due to the risk of spreading invasive plant pests)
Bagels make a great snack on an airplane! If you’re looking to find who makes the best gluten-free bagel check out my post “The 7 Best Gluten-Free Bagel Brands”
Examples of food items that must be 3.4 oz or less
- Yogurt
- Salad Dressing
- Peanut Butter
- Oils and Vinegar
- Juices
- Hummus
- Jam and Jelly
How to Keep Food Cold
If you plan on bringing a meal that should be kept cold the TSA allows frozen ice and gel-ice packs that are completely frozen when you are at the TSA checkpoint. Their website states:
Frozen liquid items are allowed through the checkpoint as long as they are frozen solid when presented for screening. If frozen liquid items are partially melted, slushy, or have any liquid at the bottom of the container, they must meet 3-1-1 liquid requirements.
TSA
I recently tried this out while traveling home from Park City, Utah! I placed ice cubes in 2 Ziploc bags. When I got to TSA I noticed some melted water at the bottom of the bag. I dumped that liquid out in the “Liquids” waste before going through security.
I asked a TSA agent is this frozen enough and he said it was good to go!
However, the final decision lies with each TSA agent. If they do not feel it is frozen enough they will make you toss it!
Now that you know what is allowed by TSA let’s plan some easy gluten-free food options you can pack of buy to eat on the plane!
Gluten-Free Food to Bring on a Plane
1. Gluten-Free Sandwich
If I have a long-haul flight I will usually bring a gluten-free sub to eat on the plane!
Jersey Mike’s is a great place to get a gluten-free sandwich on-the-go. They have specific gluten-allergy protocols to do their best to avoid cross-contamination.
I’m so sensitive to gluten that I can react to items containing less than 20 ppm of gluten. But I’ve eaten at Jersey Mike’s many times without any issues. Plus it makes for a great gluten-free meal while flying!
Or you can try this Gluten-Free Club Sandwich by Flippin’ Delicious
2. Salad
Salads are another easy meal to bring on a plane that you can either make yourself or buy at a store like Wegmans or Trader Joe’s. Place the salad into a Tupperware container to travel onto the plane.
Here are a few high-protein, gluten-free salad recipes you could try as well!
- High Protein Pasta Salad by Oh Snap Macros (the chickpea pasta used is gluten-free and one of my favorites!)
Important: Make sure your salad dressing is in a clear container below 3.4 oz.
The salad dressing container pictured below is 2 oz and will be acceptable in transporting salad dressing!
3. Protein Bar
I get hungry pretty quickly so I always try to keep a few protein bars with a high amount of protein on hand for when hunger strikes!
These are my favorite protein bars! They’re gluten-free and contain 20 grams of protein! (That’s more than triple the amount of protein in an egg).
This is a great option if you have a flight that’s only a few hours long or if you don’t want to bring anything on a plane that might smell.
4. Easy, Gluten-Free, High-Protein Snacks
You can also make your own high-protein gluten-free snacks to bring on the plane!
Such as this “Gluten-Free Protein Banana Muffins” from “Eat With Clarity”
5. Dessert
If everyone else gets dessert on a long-haul flight you should too! I LOVE dessert, it’s my favorite part of any meal.
You can treat yourself to a healthy dessert like a fruit cup or you can bring yourself a special treat (you’re on vacation after all!).
You can purchase gluten-free brownies, cupcakes, or cookies from stores like Wegman’s or Trader Joe’s.
You could also try this Easy Gluten-Free Brownie recipe from Mama Knows Gluten-Free.
Hope this post gave you some easy ideas on gluten-free snacks and meals you can bring the next time you’re flying!
Not sure where to head next on your next gluten-free vacation? Check out my post “Gluten-Free Vacation Ideas for Families in the USA“
If you’re looking to head abroad – Dublin is a great place to visit!
