Take or Leave: 6 Foods You Can vs. 10 You Can’t or Shouldn’t Bring on a Plane

There’s nothing worse than being stuck on a long flight with nothing but a tiny bag of pretzels and a few sips of soda to keep you going. Airline food is often hit or miss, and on some flights, it’s not even an option. Whether you’re trying to avoid overpriced airport snacks or just want something better than the standard in-flight meal, bringing your own food seems like a smart choice. But not everything is TSA-approved, and some foods fare better at 30,000 feet than others. The right in-flight snacks can keep you satisfied, energized, and comfortable during your journey. However, knowing which foods are allowed and which ones are restricted can help you avoid unnecessary hassle at security. Here’s what you can and can’t bring on a plane—so you never have to fly hungry again.

Foods You Can Bring on a Plane

If you plan ahead, you can bring a variety of foods that will keep you full and happy throughout your flight. TSA allows solid foods in carry-on bags, making it easy to pack sandwiches, fresh fruit, protein bars, and snacks like crackers or cheese. The key to successful in-flight dining is choosing foods that are easy to eat, don’t require refrigeration, and won’t make a mess. You also want to be mindful of your fellow passengers—no one wants to sit next to someone eating something with a strong odor. Bringing your own food ensures you won’t have to rely on airline meals, which can be unpredictable in both quality and availability. Whether you’re on a short domestic flight or a long international journey, these TSA-friendly foods will help you stay satisfied from takeoff to landing.

1. Sandwiches and Wraps – Easy, Mess-Free, and TSA-Friendly

A well-packed sandwich or wrap is one of the best options for in-flight dining. Turkey and cheese, peanut butter and jelly, or even a simple veggie wrap travel well and won’t raise any security concerns. Avoid anything too saucy or overloaded with toppings that could get messy mid-flight. If you’re bringing a condiment-heavy sandwich, pack the sauce separately and add it once you’re on board. Choosing sturdy bread, like ciabatta or a bagel, can also help prevent your sandwich from becoming soggy. When packed correctly, sandwiches and wraps are the perfect balance of convenience, nutrition, and taste for a long journey.

2. Protein Bars and Granola – The Perfect Travel Snack

If you’re looking for a convenient, non-perishable option, protein bars and granola bars are ideal. They’re compact, packed with energy, and won’t cause any problems with TSA. Look for bars that aren’t too sticky or crumbly to minimize mess. These snacks are especially useful on flights with no meal service, giving you a quick boost when hunger strikes. Many protein bars also contain fiber and healthy fats, making them a great way to stay full longer. Just be mindful of bars with chocolate coatings, as they can melt in warmer cabin temperatures, leaving you with sticky fingers.

3. Fresh Fruits and Veggies – A Healthy Choice

Apples, bananas, grapes, and baby carrots are all excellent options for a flight. They’re easy to eat, refreshing, and won’t leave you feeling sluggish like processed snacks. Just be aware that some international destinations have restrictions on bringing fresh produce across borders, so finish them before you land. Grapes and sliced cucumbers are especially hydrating, which can help combat the dryness of airplane cabins. Bringing a small container of hummus or nut butter (in a TSA-approved portion) can add flavor and nutrition to your fresh snacks. With a little preparation, fruits and vegetables can be one of the best in-flight food choices.

4. Cheese and Crackers – A Gourmet In-Flight Treat

Hard cheeses like cheddar, gouda, and parmesan travel well and can turn a basic flight snack into something a little more enjoyable. Pair them with crackers or nuts for a protein-packed snack that will keep you full. Avoid soft cheeses like brie, which can get messy or fall under the TSA’s liquid restrictions if they’re too creamy. Cheese provides a satisfying balance of protein and fat, making it a great alternative to less nutritious airline snacks. Pre-cutting your cheese and storing it in a resealable container will make it easier to enjoy mid-flight. This simple yet delicious pairing can make even the most basic economy-class experience feel a little more indulgent.

5. Rice Cakes and Nut Butter Packs – A Crunchy, Satisfying Snack

Rice cakes are lightweight, crunchy, and easy to eat on the go, making them an excellent in-flight snack. When paired with TSA-approved single-serving nut butter packets, they provide a good balance of carbs and healthy fats. Almond butter, peanut butter, or even sunflower seed butter can add a satisfying creaminess without violating liquid restrictions. Rice cakes also work well with cheese, avocado, or fruit slices for added variety. The combination of convenience and versatility makes them an ideal option for travelers looking for something filling yet simple.

6. Popcorn – A Light, Tasty Snack for Long Flights

Popcorn is a great alternative to chips, offering a crunchy and satisfying snack without the greasiness. Air-popped popcorn is especially travel-friendly because it’s light, non-perishable, and easy to portion out. For extra flavor, opt for varieties lightly seasoned with sea salt, herbs, or nutritional yeast. Avoid overly buttery or heavily spiced popcorn, as it can leave residue on your hands and create unwanted odors in the cabin. Bringing your own popcorn ensures a healthier, tastier alternative to the standard airline pretzels.

Foods You Cannot Bring on a Plane (or Should Avoid)

While many solid foods are allowed through security, certain items are restricted due to TSA’s liquid rules or international food regulations. Foods that are too creamy, liquid-based, or perishable can cause issues at security checkpoints and may be confiscated. Additionally, some foods are better left at home due to their strong odors, messy textures, or tendency to spill mid-flight. Even if a food item is technically allowed, it’s important to consider how it will hold up at high altitudes. No one wants to deal with a soggy sandwich or an exploded container of soup while flying. To avoid travel headaches, it’s best to leave the following foods behind or find an alternative that won’t cause issues.

1. Yogurt, Soup, and Pudding – Liquid Restrictions Apply

While yogurt and soup might seem like great in-flight snacks, they fall under the TSA’s liquid rule, meaning they must be in containers of 3.4 ounces (100 mL) or less if you’re bringing them through security. If you really want yogurt, consider buying it after you pass through security at an airport shop. Soups and broths are especially tricky because they’re prone to spilling, even if packed in a sealed container. Additionally, cabin pressure changes can make tightly sealed containers leak, leading to a potential mess in your bag. When in doubt, opt for dry or solid food alternatives to avoid any issues at security.

2. Peanut Butter and Hummus – More Liquid Than Solid

It might come as a surprise, but peanut butter and hummus are considered “liquids” under TSA rules. If you’re bringing them in a container larger than 3.4 ounces, they won’t make it past security. Instead, opt for single-serving packets or bring a solid alternative like cheese or nuts. While hummus can be a great dip for veggies or crackers, its creamy texture means it falls into the same category as yogurt and soup. If you really want to bring a dip, consider using individual, travel-sized portions to stay within TSA limits.

3. Smelly Foods – Don’t Be That Passenger

Some foods are completely legal to bring on a plane but should be avoided for the sake of your fellow passengers. Tuna, eggs, blue cheese, and anything with strong garlic or curry seasoning may be delicious, but they can quickly turn your row of seats into a no-go zone. Being considerate of those around you is key when choosing your in-flight snacks. If a food has a strong smell at room temperature, it will likely be even worse in a closed airplane cabin. Stick to neutral-smelling foods like cheese, crackers, and fresh fruit to avoid side-eye from your seatmates. No one wants to be remembered as the person who made the entire plane smell like fish.

4. Fast Food – Tempting, but Not the Best Idea

Yes, you can technically bring a burger or fried chicken onto the plane if you buy it at the airport, but should you? Greasy foods don’t travel well, and the smell can linger long after you’ve finished eating. Burgers, fries, and fried chicken can also leave your hands feeling oily, making it difficult to stay comfortable in your seat. Additionally, heavy, fried foods can leave you feeling bloated and uncomfortable at high altitudes. If you’re craving something hearty, opt for a fresh sandwich or salad instead.

5. Carbonated Drinks – A Spill Waiting to Happen

While you can bring a sealed bottle of soda onto the plane if you purchase it after security, opening a carbonated drink in-flight can be risky. The change in cabin pressure can cause the liquid to fizz and spill everywhere. This can be especially annoying if you’re sitting in a tight space with limited napkins. If you need a fizzy fix, wait until your flight is cruising at altitude before opening your drink, and pour it slowly into a cup. Otherwise, stick to still beverages like water or juice to avoid unwanted spills.

6. Fresh Meat, Seafood, and Dairy – International Restrictions Apply

If you’re traveling internationally, many countries have strict rules about bringing fresh meat, seafood, and dairy products across their borders. Even if you make it through security, you might have to toss them at customs upon arrival. Raw meats, cured sausages, and certain cheeses can be confiscated if they don’t meet agricultural regulations. It’s always best to check the customs rules for your destination before packing any perishable animal products. If you must bring dairy, opt for hard cheeses instead of soft varieties that may raise red flags at customs.

7. Ice Cream and Frozen Items – Likely to Melt Before You Board

Ice cream and frozen yogurt might seem like a fun treat to bring onboard, but they won’t make it past security unless they’re completely frozen when you go through the checkpoint. Even if you manage to get it through, it will likely melt before you even board the plane. The last thing you want is a sticky mess in your bag from a melting dessert. If you’re craving something cold and sweet, it’s better to buy an ice cream at the airport and eat it before boarding.

8. Sticky or Crumbly Pastries – More Mess Than They’re Worth

Croissants, , and other flaky pastries might seem like a good idea for a quick snack, but they can quickly turn into a mess. Crumbs can get everywhere, and sticky fillings like jam or cream can make eating on a plane a challenge. If you really want a pastry, choose one that is more contained, like a muffin or a dense coffee cake. The goal is to minimize mess and keep your travel experience as smooth as possible.

9. Spicy Foods – A Risky Choice for Airplane Comfort

Spicy foods might taste great on the ground, but they can cause discomfort in the pressurized cabin of an airplane. Hot peppers, extra-spicy sauces, and heavily seasoned meals can lead to heartburn or stomach discomfort mid-flight. Additionally, strong spices can create lingering odors that might bother nearby passengers. If you have a sensitive stomach, it’s best to avoid overly spicy foods before and during your flight.

10. Hard-Boiled Eggs – A Nutrient-Packed but Smelly Mistake

Hard-boiled eggs are a great source of protein, but they have one major downside—the smell. While you might be fine with the scent, your seatmates probably won’t appreciate the lingering aroma. Egg yolks also have a crumbly texture that can make eating them in-flight a bit messy. If you need a protein-packed snack, consider bringing cheese, nuts, or a protein bar instead.