Gluten-Free Travel Snacks

A big worry for many gluten-free travelers is what they are going to eat in transit. Although some airports are getting better at providing gluten-free options, many people still travel with a huge back of gluten-free snacks. I admit, I am one of those people. From snacks for the airplane to food in case I can’t find any gluten-free food at my destination I usually carry on more food than most travelers. As a gluten-free traveler, I am sure you do too!

Here are some of my favorite carry-on travel foods that are gluten-free as well as healthy:

  • Frozen grapes. Not only a great snack, but a great way to keep other food cold too. Since you can’t bring any type of liquids on the plane, this is a great alternative.
  • Hard-boiled eggs. Eggs might be a little too stinky for the close-quarters of an airplane, but they are a great food to eat in the airport or once you land.
  • Crackers and pretzels. My favorite snacks are Glutino cheddar crackers and their pretzel sticks. Put these in a hard-sided plastic container to avoid crushing in your bag.
  • Trail mix. This can include Chex cereal, nuts, dried fruit, chocolate, sunflower seeds, and basically anything else you would like to add. Make a big bag and bring smaller snack-sized bags to eat throughout your trip.
  • Sandwiches. Make a few sandwiches ahead of time and wrap in foil to keep cold next to those frozen grapes.
  • Fruit. Fruit is a no brainer to me, especially apples, since they don’t require packaging or cutting. Just be careful when traveling internationally because many countries will make you throw your fruit away before going through customs.

Do you have any favorite gluten-free travel snacks? Leave your notes in the comments below.

This post is written in conjunction with the launch of a new website called The Balanced Platter. All throughout January, TBP has asked gluten-free bloggers to put together their thoughts on healthy, gluten-free living for the new year and beyond. I am thrilled to be a part of this month long blogging project. Please visit for more information.

The Balanced Platter is a one-stop shop for balanced, healthy gluten-free living. With their recent January 1st launch, they have different perspectives about living well on a gluten-free diet from top bloggers in the gluten-free arena. This will encompass recipes, tips, how-to’s, and product reviews.

About Erin Smith

Living with celiac disease since 1981 and eating gluten-free long before it was "trendy", Erin Smith has a unique perspective of growing up in the gluten-free community; Founded Gluten-Free Fun in 2007; Founded Gluten-Free Globetrotter® in 2011; Founded GlutenFreelancer® in 2014. Erin was the lead organizer of the NYC Celiac Disease Meetup group, a social community of more than 2,000 members for over a decade. She is the founder of the Santa Cruz Celiac support group. Erin currently resides in New York City and lives 100% gluten-free.
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11 Responses to Gluten-Free Travel Snacks

  1. Being prepared while traveling is SO important. I always bring an extra bag (I check it, it’s worth the baggage fee) full of my own food. When I make a hotel reservation, I request a refrigerator. I bring my homemade granola, rice milk, fruit, snacks, etc. When I arrive at my hotel, I go directly to the restaurant and ask for a complete place setting (bowl, plate, silver, napkin, etc.) so I can have my breakfast and snacks with no problem. =) I haven’t done this internationally, but I do go to lots of conferences and I’m always so happy to avoid hotel food. I also check out the local markets and buy some extras if needed. Great post and I LOVE your blog. It’s wonderful!

  2. jellybellybegone says:

    I am gluten free, and my daughter has peanut and egg allergies.. so we always travel with a bag of safe food! We usually have baby carrots, apples, baby bell cheese, blueberries, soy nut butter and some type of crackers. I also have Enjoy Life bars in my bag at all times. I make protein bars at home, and freeze them individually and sometimes put those in our bag as well. I always have something in there that is a “treat” for my daughter. She is three.. and sometimes that treat is enough to keep the ride smooth.

    I always take more than we need because I worry about any delays or emergencies. I don’t want to be in a situation where I have to worry about cross contamination in the airport. We have traveled many times with my daughter, and have never had an issues with reactions to any foods.

  3. I like to eat as healthy as possible but I’m also allergic to wheat…I haven’t traveled since I found this out and I’m guessing this is going to be challenging.

  4. Pingback: Gluten-Free Travel Snacks | CookingPlanet

  5. Maggie says:

    Thanks so much for sharing your ideas! I love frozen grapes, they’re such a great treat 🙂 We travel with a lot of stuff too – especially having gluten-free kids! We try to keep it fairly simple and we always find a local health-food store near our destination. We’re so glad you joined us for our launch!

  6. I agree with Melissa! Travel requires preparation. I love your simple-to-prepare, easy-to-travel-with snacks. It makes being on the go so much easier. These are the kind of snacks I take with me when I’m out and about running lots of errands, too. Thanks so much for your support of TBP!


  7. Amber says:

    I LOVE this! Great job. I am a mommy and always have (need) gluten free snack on the go. Really great advice and suggestions! 🙂

    Be Well,

  8. Devon says:

    I always bring some homemade gluten free instant oatmeals ( They are healthy, filling, and you can always find hot water anywhere. (It’s also possible to buy pre-packaged GF instant oatmeal, but it has a lot of sugar and the homemade ones taste better too.)

  9. As a senior, travel in general has become increasingly unpleasant, not just taking enough food for coming and going – but being a guest, where hosts are unclear about gluten free cooking and anxiety sets in. Trying to travel light and snacks take up more room than clothes, requires clever strategy I haven’t figured out. Having been caught empty handed in small airports on return flights where a food cart is the only option, a banana and chips don’t do it for me. However, those little bottles of expensive white or red wine make the return trip less frustrating. I look forward to ideas offered here.

  10. Amanda says:

    I’m traveling for the first time internationally and also my first big trip since diagnosis that doesn’t include staying with family who know gf and what the means. I’m nervous to say the least. Oh and it’s also my first trip in a relationship with someone who has yet to see me sick. So that could be fun for him. Any tips you have would be appreciated. Right now I’m trying to figure out my carry-on. I want it to be easy to deal with but be able to keep my food separate and not crushed. What do you use to travel? I too tend to take a lot of food with me to be safe. There will be plenty in my suitcase. I leave in 2.5 weeks and I’m starting to get a bit panicky thinking about it. We’re staying at an all inclusive as well. Another hurdle 😦

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