Here’s some inspo for staying energized and eating well while on the go:
Go Green (or at least greener)
Look for spots that offer fresh salads, grain bowls, or wraps made to order. Many airport terminals now include healthier food chains like Farmer’s Fridge, Sweetgreen, or even a build-your-own bowl counter—perfect for healthy airport meals that feel fresh and satisfying.
Pro tip:
Ask for dressing on the side to keep your airport salad light but flavorful, and you’ll save calories too.
What to avoid for healthier airport eating:
Crunchy toppings: Croutons, tortilla chips, crispy noodles, fried onions—they add texture but also bring a lot of oil, salt, and empty calories to your healthy airport food.
Sugary or candied toppings: Dried cranberries, candied nuts, honey-glazed pecans—delicious but full of added sugars that can derail your nutritious airport meal.
Fresh Fruits on the Fly
Fresh fruit is one of the easiest and most refreshing options you can find at airports. Many convenience shops carry bananas, apples, oranges, or little fruit cups—perfect for a quick vitamin boost before a long flight. If you’re lucky, you might even spot a smoothie bar that uses real fruit and no added sugar. It’s light, hydrating, and keeps your energy up without the crash.
Pro tip:
Pair it with yogurt or a handful of nuts. The protein and healthy fats help balance blood sugar and keep you satisfied.
Yogurts
Yogurt can be a great airport snack—filling, packed with protein, and easy to grab. Look for plain or low-sugar options, ideally with live active cultures for a gut-friendly boost. Greek yogurt is usually a solid choice if you want something more satisfying.
Pro tip:
Skip the ones with candy or syrup add-ins, and instead, pair it with some fresh fruit or a sprinkle of granola if you want a little crunch.
Overnight Oats
If you spot overnight oats in the airport fridge section, grab them! They’re usually made with whole oats, chia seeds, and some kind of milk or yogurt, making them a fiber-packed, slow-burning option that keeps you full for hours. Bonus if they’re topped with fruit or nuts. Some places even offer customizable oat jars so you can build your own combo. It’s basically breakfast, lunch, or a snack in one little jar—no mess, no microwave, just smart fuel.
Protein Shakes & Bars
Protein shakes and bars are everywhere at airports, but not all are created equal. The key? Flip them over and read the label. Look for ones with at least 10–15g of protein, low added sugar (under 8g is great), and recognizable ingredients. Avoid anything with a long list of artificial additives or sugar alcohols if you’re sensitive to those.
Nuts & Seeds: Tiny but Mighty
When in doubt, grab a bag of unsalted nuts or a mix of seeds. Almonds, walnuts, pistachios, sunflower seeds, or pumpkin seeds are packed with healthy fats, protein, and fiber—perfect for curbing hunger without the crash. Just watch the portion sizes and avoid those that are heavily salted or coated in sugar. Look for plain or dry-roasted options, and if you’re feeling fancy, go for a trail mix with a few dried fruits or dark chocolate pieces thrown in.
Looking for Healthy Recipes?
Vanilla Coconut Overnight Oats
Peanut Butter & Jelly Energy Balls