Come fly with me… Gluten-Free Travel Days

We’ve all been caught out—stuck between a hungry, rumbling stomach and the risk of potentially poisoning yourself…

Traveling—it’s meant to be fun and stress-free, right? Sadly, that’s not always the case. The chaos of airports, the stress of budget airlines (my carry-on fit last time, but will it fit this time?!), and wondering if you’ll find anything safe to eat during your journey all add up to a less-than-glamorous air travel experience.

One way to reduce the stress is to plan ahead—and while this doesn’t only apply to your travel snacks (yes, I’m a big planner), here we’re going to focus on just that. Let’s talk about avoiding hanger on the road (or in the air, on the rails, on the sea…whatever your preferred mode of travel).

So many times, I’ve found myself at an airport, train station, or motorway service station, struggling to find anything gluten-free. It’s an improving situation, sure, but I’d never rely on finding something suitable at these locations.

I always feel like the best bet is to bring your own snacks. Sure, it requires a little bit of forward planning, but it’s safer, cheaper, and—let’s be honest—you’re guaranteed to have something you actually want to eat. Future-you will thank past-you!

What to Consider When Planning Your Travel Snacks

Length of the journey: How many snacks do you need? How many meals are you replacing during your trip? What if you get delayed—will you have enough provisions to see you through?
Durability: Will your snacks survive the journey? Consider expiry dates and whether they’re at risk of breaking. There’s no point in packing something that needs to be refrigerated if it’s going to spoil before you eat it. Similarly, don’t bring anything that’ll crumble into a mess in your bag, making it a nightmare to eat.
Convenience: Will your snacks be easy to eat on the go? Can you take small portions or packets? Can you pack different snacks into a sandwich box to save space? Will they leave awkward waste behind when there might be no bins around? I mean, who wants to carry a banana peel around the airport?
Consideration for others: Sure, nuts are a filling and easy snack, but keep in mind that if someone on your flight has a nut allergy, you might not be able to eat them. (Obviously, someone’s allergy trumps my need to snack—but I’m much happier if I have a back-up, and I can munch on my peanuts later!) I’d also try to avoid strong-smelling foods, especially if I’m going to be eating in a confined space like a plane or train. That tuna and (gluten-free) pasta or leftover dahl might be delicious, but keep in mind that people experience travel in different ways, and if somebody’s feeling delicate, strong-smelling food might tip them over the edge.

My Go-To Travel Snacks

On my last trip, I packed two reusable sandwich bags full of snacks for my husband and myself. I also packed a third bag of “emergency” snacks—to be ripped into in case of delay or extreme boredom. Here’s what went into these snack packs:

Gluten-Free Pretzels: These small packets don’t last long between us. Schär’s pretzels are so tasty you wouldn’t even know they’re gluten-free—I’ve found that even gluten-eaters enjoy these. Alternatively, you could bring crisps or gluten-free crackers, but I find that something really plain helps settle my stomach if I feel off-colour while traveling.
Olives: Maybe it’s a Mediterranean thing, but I love snacking on green olives. These small packets are the perfect snack size, though they can leave your fingers greasy, so I recommend bringing a small pack of wipes.
Snack Bars: Both Eat Natural and KIND offer a great range of gluten-free snack bars. These are quite filling, so they’re handy if you find yourself delayed and hungry.
An Apple: I know I said fruit can be awkward to eat on the go, but I tend to eat the whole apple (yes, really), so there’s no waste to worry about. Amid all the processed, packaged food, it’s a relief to eat something fresh-tasting—and sometimes, that’s all you need.
Chocolate Reindeer: Okay, this one might be niche, but I love NOMO chocolate. Why not include a treat in your bag to enjoy with a tea or coffee? Go on, treat yourself!

On Buying In-Flight Snacks

Another option when flying is to buy something on the plane, but experience tells me the options are very limited. On our most recent trip to the UK, I found that British Airways allows you to pre-order food in advance, delivered to your seat.

I took a gamble and pre-ordered the only gluten-free sandwich option: a chicken-shawarma-style sandwich with spicy chicken and salad. As promised, it was delivered before the meal service. For a pre-packaged sandwich, it was inoffensive—and honestly, it was hugely convenient not having to worry about whether there would be anything I could eat.

That said, this method isn’t foolproof. When our return flight was canceled and we were rebooked on a flight the following day, the food order was not transferred (a blessing, really—I couldn’t have faced a sandwich at 6:30 a.m.). I had to contact British Airways directly to trigger a refund, which, to their credit, they processed quickly.

Gluten-Free on Long-Haul Flights

On long-haul flights, there’s usually an option to select a gluten-free meal, but I’d advise you to proceed with caution. If you have other dietary requirements, they often can’t accommodate them. Whilst it’s not something I’ve experienced myself, I’ve heard horror stories of supposedly gluten-free meals being served with gluten-containing bread. If something doesn’t seem right—trust your instincts.

Travel Happy

Traveling should be exciting and fun, but it’s no fun when hunger strikes and you’re unprepared. Planning your travel snacks ahead of time not only keeps you well-fed but also removes one more stressor from your journey.

Whether it’s packing reliable gluten-free options like pretzels and snack bars or pre-ordering a meal for your flight, a little effort upfront goes a long way in ensuring a smoother trip. The key is balance: choose snacks that are practical, considerate of others, and enjoyable for you. With these tips, you’ll be ready for whatever your journey throws at you—without hanger hijacking the adventure.

Happy travels, and don’t forget to enjoy the journey!

My Gluten-Free Kitchen