If you have celiac disease and travel anywhere in the world, chances are you are always pack food. Not only does your carry-on bag have snacks, but your suitcase is probably half full of food too. I know mine is!
As I am getting ready for a trip to Singapore next week, I am already hoarding gluten-free food for my bag. I am working at a conference and have no faith that they can feed me safely, which is why I am bringing extra food with me on this trip. I don’t want to go hungry plus I have more than 19 hours of flying time! I did order a gluten-free meal but you can never rely on the airlines to get it right.
My gluten-free travel food choices have definitely improved over the years. I used to only bring junk food but it is especially important to balance out your eating with some healthy snacks and protein. Did your favorite travel snack make the list?
10 Gluten-Free Globetrotter Travel Snacks
Fruits and veggies. I like to cut up fruit and vegetables and bring them with me for a few reasons. One, they are healthy. Two, buying fruit and veggies in the airport is ridiculously expensive. I’ve seen a banana as much as $2.99 for one damn banana. No thank you. Chop them up, put them in a ziploc or a reusable container, and nosh away on the plane.
TIP: If you are traveling to a foreign country, be sure to eat your fruit and vegetables before you land to avoid it being confiscated at customs.
Sandwiches made on frozen bread. Why frozen? Because it keeps your sandwich colder longer. Chances are from the time you make your sandwich, travel to the airport, go through security, and get on the plane it is at least a few hours. By the time you are ready to eat, your sandwich bread will be thawed out and your sandwich will be ready to eat.
TIP: Frozen grapes will also keep your sandwiches colder longer. Bonus, you can eat them too!
Gluten-free beef jerky. Over the past 5 years, the gluten-free jerky options seemed to grown by leaps and bounds. There are now so many more gluten-free options available including beef, pork, chicken, salmon, and even vegan jerky. Just be sure to always read the labels as not all jerky is 100% gluten-free! My favorite brands include KRAVE Jerky, Vermont Smoke & Cure Jerky Sticks, and Country Archer.
Quinoa Cups. These are a new-to-me snack that I am bringing with me to Singapore. I partnered up with Kitchen and Love to try their new Quinoa Meals. They kindly sent me samples of the quinoa meals and their brand new cauliflower meals. This is an excellent way to get protein and a healthy meal on the go. Stay tuned for some Insta-pics!
Hard-boiled eggs. OK, these I suggest eating BEFORE you get on the airplane so you don’t offend anyone around you with the smell. I am seeing pre-packaged hard-boiled eggs more recently in convenience stores and even in Costco. Make your own and save some money!
Seed and nut butters. These can be a little bit tricky. Sometimes TSA will let you through with nut butters, sometimes they won’t. It is really up to their mood, the city you are in, the weather Seriously, I don’t see any rhyme or reason why sometimes you are allowed through with nut butters. If you are willing to take a chance and carry them on with you, make sure they are under 3oz. I like the single-serve Yum Butter pouches and the Barney Butter Smooth Snack Packs.
TIP: I am packing the larger Yum Butter multi-serving 9oz. pouch in my suitcase for Singapore. When in doubt of conference food, an almond butter sandwich will have to suffice.
Tuna pouches. I brought these with me to Thailand and I am bringing them again to Singapore. Like the eggs, I would not recommend eating tuna in close quarters. These are going in my suitcase for conference days. Be sure to always read the ingredients. Some of the flavored pouches contain wheat!
Trail Mix. What you put in your trail mix is completely up to you. It can include cereal, nuts, dried fruit, chocolate, sunflower seeds, pepitas, and basically anything else you would like to add.
TIP: Make a big bag of trail mix and bring smaller snack-sized bags to carry with you throughout your trip.
Bars, bars, bars. If you have celiac disease, chances are that you never leave home without a bar or three in your bag. Larabars, Enjoy Life Baked Chewy Bars, KIND Bars, the selection is really endless. The great news is that these bars are popping up in kiosks at airports and train stations across the country.
Chips, pretzels, and crackers. OK, I admit, I just want to eat all of the chips and crackers and anything else savory and salty and crunchy. This is my weakness. But we all know that this isn’t healthy, filling food. You need to keep it balanced which is why I am putting this at the bottom of my list even though sometimes this is all I want to eat.
Am I missing any snacks?
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Kitchen and Love’s website does not label those quick meals as gluten free. I have written them to inquire but I assume you of all people would have researched this…maybe they just haven’t gotten around to labeling them?
response from Kitchen and Love: Thank you for reaching out. The site is still being built daily so I apologize if any info is missing. 90% of all of our products are GF actually. Many of the items are produced on the same lines, but have no chance of cross contamination. We take allergens very serious and have very strict processes in place. The quinoa meals are perfect for you as well the cauliflower meals.
I am happy they responded to you so quickly. All of the meals I have say gluten-free directly on the package. I wouldn’t eat them otherwise! Let me know if you want a picture of the package. I would be happy to send it to you. The Kitchen and Love meals are the new ones with their new brand name. The Cucina & Amor meals I’ve had before and they are all labeled gluten-free too. The only meal that is not GF is the Farro!
I usually take GF bread for breakfast toast but rice cakes are lighter and just as good, rice crackers for cheese platters, cup of soups, gf soy sauce and yes, all the bars ☺️ There’s is ALWAYS 2 or 3 in my bag, emergency food 😉
Do you eat the Kind bars with oats in them, or only the nut bars? I know they say GF, but I feel like the oats could be iffy. Thank you!
No, I do not eat any products with oats even if they say certified gluten-free. For me, I have the same reaction from oats of any kind that I do from gluten.
Yes I’m leaving in a few weeks for Alaska I’m gluten free &soy free and have to have organic foods as well I’m very allergic to so much what can I pack in my carry on and what can I pack in my case thx
Make sure everything you have in your carry-on bag is approved by the TSA (no liquids!) You might also consider getting a doctor’s note. You can read my post here: https://glutenfreeglobetrotter.com/2018/05/30/traveling-with-celiac-using-a-doctors-note/
Thanks for your posts Erin. I’m travelling abroad for the first time in my 60 years. I’m so-o-o excited! I will bring cheese/cheese sticks on the flight, as well as “bars” and crackers. I may bring carrots and olives (love them with cheese) for the flight. I’m packing more crackers and bars in checked bag. Will look for gluten-free protein snacks when I arrive in each city. I’ve researched gluten-free shops and restaurants to visit. And am SO fortunate that my travel partner understands how important gluten-free options are to me.
Hi Diana, I am so excited for your trip! I hope you have a wonderful time. Keep in mind, you might have to eat all of the carrots/olives/produce before entering a new country, same for when returning to the US. Different country customs have different rules about what you can/cannot bring into the country. I hope you have a wonderful trip. Please report back. Safe gluten-free travels!
I find the little squeeze pouches of baby food handy to have on hand when I am away from home. There are some good fruit and vegetable combinations and they are shelf stable.