Best Gluten Free Travel Snacks: Celiac Approved

Gluten-Free Snacks for Airplanes

When you’re flying, the restrictions on what you can bring can be limiting. Make sure you have all of your liquids in the correct size, less than 3.4 oz per item, and in a quart-sized ziplock bag.

These are some things to keep in mind to be sure you meet TSA regulations:

• Peanut Butter counts as a liquid. Anything that consistency counts. So, you can bring it, but it has to be the appropriate size and in your liquids bag.
• You can bring a salad but the dressing would have to already be on it when you went through (or it’s a liquid).
• Sometimes, I’ll grab Chipotle and send it through TSA to eat it at the gate if there aren’t other options.
• You are protected under the ADA. So, you can bring an extra bag with food. But, it can require a medical note (depending on the person you speak to). I’ve never tried it because I’ve always been able to pack what I need with me. It seems too complicated to be worth it for me right now.

I don’t usually take snacks that are liquids on airplanes. It’s an option for you if you want to use it.

International Trips vs. Trips in the USA

Before any trip, I use my favorite app (Find Me Gluten Free) to search for restaurants and research where to eat. Some trips are easier than others. But they all need some pre-planning. I also do a quick Google search for supermarkets. Sometimes, I’ll search for specific chains, but I’ve found a basic “supermarket” search that shows me options more consistently. 

But, there are differences between international trips and trips in the US.

I’ve found that grocery stores in the US are predictable. Some have more gluten-free offerings than others, but I can always find fruits, vegetables, and nuts, so I stress way less.

Plus, in the US, you can travel with fruits, veggies, and nuts without a problem. So, if you want to pack your favorite berries, go for it!

International travel is different. If you pack any fruits or veggies, you’ll need to be sure you’ve eaten them all before you get off the plane in the new country. Always check customs/border requirements when you travel, but fruits and veggies are always on the list of things you can’t bring in.

So, since I tend to pack more processed/packaged foods for my international trips, that’s what’s on this list.

General Travel Snacks I Pack as A Celiac

• Bars are such an easy snack. I try to get some with nuts or protein and some without chocolate. I like variety so I’m always trying new ones. But these two are staples.
  • The Kind Bar Thins are my favorites. They’re easier to eat than the regular ones.
  • Lara Bars are a favorite (and the Target Brand Good and Gather ones too)
    
• Fruit snacks are a go-to for travel. Even if nothing else sounds good, I love to have a fruit snack.
  
• Archer Farms meat sticks. My nephews turned me onto these. I don’t usually love jerky but these are a great protein source on a flight. I prefer the minis. Note that these aren’t always allowed through customs in other countries. If they aren’t I’ll pack a couple to eat on the flight over. I always declare them when I land.
  
• Pistachios – Splurge on the ones that don’t have shells. It’s just not worth it on a plane.
  
• That’s It Bars– a good little bar filled with fruit. Sometimes, I’ll go with these instead of fruit snacks. They’re a slightly more adult option that’s a bit healthier.
  
• Individual almond butter packets – If I have enough room in my liquids bag, or if I’m checking a bag, I’ll toss in some almond butter. If I can find an apple or banana this makes a great snack option. They also work well on the rice cakes airlines love to serve with their gluten-free meals.
  
• My favorite candies. This changes from trip to trip, but I always have some gummy bears, mini chocolate bars, or something similar stashed in my bag. It’s a good pick-me-up on a long travel day. Some of my favorites are Albanese Gummy Bears and Unreal Candies.
  
• Liquid IV – It’s not a snack. But, planes dehydrate me and that doesn’t go well for travel days. So, I pack one for the plane and one for when I arrive. Plus a few for the trip if I’m being honest. I get sick of drinking flavorless water. If you’re flying, fill up your water bottle after you get through security (not before)
  
• Protein bars- I got mine at Costco. They’re a protein + nut bar, and they’re so good. Take a few of your favorite protein bars with you.

Breakfast Options I love

Hotel breakfasts aren’t usually great for me. If you’re here as a Celiac, you know the struggle. So, these are some things I bring as breakfast options. I can usually find something at the grocery when I arrive. As an over-planner, I always pack something for the first few days. 

1. Oatmeal is a perfect go-to if you are gluten-free but can tolerate oats. These have their own bowl but still pack down small. I also love the Purely Elizabeth oatmeal if you don’t need to worry about a bowl.
   
2. Nature’s Bakery Bars- These delicious little bars are a good partner to a hotel breakfast yogurt cup.
   
3. Simple Mills Soft Baked Bars– another good option for a quick addition to most hotel breakfasts. 

Meal Replacement Options

I was recently on a big hiking trip in Patagonia. I wasn’t going to be able to cook my food or rely on the kitchens to provide gluten-free options for me. So, I decided to try some gluten-free backpacker meals. 

How did it take me so long to try?

I’m so excited to have these as an option for other trips. If I can find boiling water, I can make a backpacker meal. Were they a culinary masterpiece? No.

But there are several trips I’ve been worried about attempting with celiac. I’m feeling a bit braver about trying them now that I’ve found these as an option.

1. I tried meals from Backpacker’s Pantry. They do label their meals if they’re gluten-free. They don’t use gluten-free oats, so I didn’t trust any of those options. 

• Kathmandu Curry
• Cuban Black beans and Rice
• Chana Masala
• Pad Thai

I want to try the Alpen Fuel meals because they do a better job with gluten-free (using gluten-free oats, for example). I’m not an affiliate or anything. I found them too late to try for my trip, but they’re on my list for next time!

2. I haven’t used it in a while but protein powder to make a protein shake is another good option for a meal replacement. I’ve found other things I like better for me. But this was a tried and true option for a long time. These would be my pick if I was doing it now.

3. I want to try gluten-free ramen noodle cups. Ramen wasn’t something I ate before I was celiac but I’m intrigued to have the option.

4. I don’t love mac and cheese. These cups would be a good option if you do.

Request a Gluten-Free Meal from the Airline

No matter what snacks you plan to bring, request a gluten-free meal from the airline before you fly.

I find it easy to do this on the app or website for most airlines. Log in to your itinerary and look for the “special requests” button under your flight or itinerary. You can request your meal here.

This doesn’t work for all airlines. Some require you to call them.

Check your airline and get your request in early. I usually request mine when I book the flight so I don’t forget.

Then, check again a few days before you fly to be sure it’s still in the system. I’ve had it get lost before and caught it only because I’m a nerd who checks my travel details thoroughly a couple of weeks before each trip.

Do this at least a couple of weeks before your flight. The airline won’t guarantee the meal, but I’ve always had great luck.

When you get your meal, double-check everything, ask questions, and bring a backup. If it’s suspicious, I don’t risk it.

I’ve found that TSA sometimes flags large quantities of food. I stash mine in gallon-sized plastic bags. You don’t necessarily have to do that, but it makes it easier for me!

Gluten-Free Travel Snacks: Road Trip

One of the great things about a road trip is that you can take more with you since there aren’t luggage restrictions like there are when you’re flying.

I even bring my rice cooker with me on road trips because it’s my favorite kitchen appliance. If I can bring it with me, I always will.

Without a Cooler

I know it’s not always possible to bring a cooler with you. This is a list of snacks that don’t require a cooler.

• Bake something you love to bring with you. I always love cookies and this is one of my favorite recipes.
• Individual Packs of GF Oatmeal (as long as you don’t react to oats). I love this one from Purely Elizabeth.
• I’ve recently fallen in love with Squeezable Apple Sauce. I don’t think it’s different than regular applesauce, but it’s so easy to eat on the go.
• I take a box of Goodie Girl cookies with me on every trip. I love the fudge stripe, but they have dairy. The birthday cake cookies are dairy-free and a close second.
• The Schar entertainment crackers are the best for eating with peanut butter. They have dairy but are lactose-free. The Glutino versions are good alternatives if you need to be dairy-free.
• Popcorn is one of my favorite snacks, especially on a road trip.
• Safe and Fair Granola – The birthday cake granola is a staple for me, but there are other great flavors, too.

With A Cooler

If you can bring a cooler with you on your road trip, you should. If your accommodation doesn’t have a kitchen, you can even bring a little camp stove and pan, so you have the option to cook things.

• Prep some fruits and veggies, and stash them in a snack bag.
• Bring supplies to make a sandwich or salad. (just pack the necessary plates/cutlery, too)
• I also enjoy squeezable yogurt if you don’t have to eat dairy-free.
• Make a meal with good leftovers to heat it up in the hotel microwave at your stops. It won’t be perfect, but it can feel safer than being stuck looking for a restaurant on the road.
• Bring some of your favorite drinks to keep you hydrated. I love a liquid IV on any trip.

Exploring a New City

Exploring new cities is always so much fun, but even in the most gluten-free-friendly cit,y I still pack snacks with me. You never know when you’re going to need a snack. Gluten-free restaurants are notoriously bad for being closed randomly or being far away from where you’re exploring.

I go for snacks that are small and packable, like the bars linked above.

Other Useful Things on a Day Trip

• To make a day trip go well, you need a good bag. My favorites are this Madewell bag and my Kanken backpack.
• Always back a water bottle. My swell bottle is my favorite.
• Have a rain jacket, just in case. You may not have to take it with you, but it’s worth having if you do.
• A power pack is a must on a day trip. You’ll use your phone for directions, music, and probably photos. Avoid the “my phone is going to die” stress, and just bring a battery pack with you.
• A good pair of in-ear headphones are a must. Listening to music on the trains makes the train rides super smooth. These are pricey, but they are the best.

Things I Don’t Bring With Me

• Things that get flagged by TSA or customs. You can’t carry on big jars of peanut butter, yogurt cups, etc. They count as liquids, and you have to be able to fit them in your little liquids bag. 
• Baked goods. Mine always get crumbled. Plus, I’m not usually looking to bake or cook right before I leave home for a trip. It’s never a priority for me.
• Leave your food rules at home. It’s hard enough to eat gluten-free on a travel day. Bring things that taste good. Then, commit to eating healthier when you land. Sometimes, I’ll pack fruit or vegetables with me. But not always. It’s not a competition to be healthy. Just a day where you have to eat for yourself.
• Expectations that the airline is going to be helpful. Or that there will be options other than what I bring. I always assume I’m the only one looking out for me when traveling. And, other than my husband, I usually am. Being overprepared has saved me.

Enjoy Experimenting with Gluten-Free Snacks When You Travel

No matter what kind of trip you’re taking, there are many possibilities for snacks. Be sure to pack things you like to eat and bring various options so you always have something that sounds good! Then enjoy your gluten-free vacation as much as you can!