healthy travel snacks

Today's guest blogger is Madhu from Sacred Cooking, is sharing her healthy travel snacks ideas. She also shares a recipe that you can take on your next holiday. Over to Madhu!

Going away for the holidays? Get my favourite tips! They are the best!!!

Do you know every time I travel I ask for tips from my friends. They are so handy because if someone has visited that country, they can tell you things you can't find on google or in a travel book!

But the following tips work well for any flight! That’s because in every flight you need to eat well, be hydrated and maintain some rhythm. While we know these things, we rarely find a good solution.

Food is always my biggest worry. Long flights sometimes can drain you very much so it’s always good to be prepared on the flight itself! We can not only reach in good spirits but we are off to a great start the minute we land. Some of these tips that I have finally put down on paper have been tried and tested, since I flew every three months for over a decade, sometimes to happening places and sometimes to the middle of a desert!

So here it goes:

4 healthy travel snacks


I always carry dates- they are great adrenal snacks and help you get glucose to your system right away. 5-6 per person spread out over the course of the journey are ideal. So if you are travelling long distance around 24 hours you can have more.


four herbal tea bags hanging from a wire

I also carry my tea bags (yes I am an avid tea drinker) it helps me keep hydrated and the herbs really help me. Make sure to carry non caffeinated teas! I carry a night blend for sleeping, a lemon balm for relaxing, and lemon ginger for digestion and upset tummies. My daughter loves chamomile and she prefers to carry that too!

Sometimes we have so much stash of teas that we offer it to other  passengers who are looking at us enviously.  I carry a little ceramic cup with a lid and ask the flight attendants to keep topping it with hot water! I never drink what they have to offer!!! One tea bag lasts 2-3 drinks as these herbs need steeping anyway! Drinking my tea while watching movies, I down quite a lot during my flights. You wouldn't be able to drink as much water even if you tried. We continue our teas during our trip as well and drink in the morning and evening when we are back at our hotel rooms.

For children you could offer these teas cooled or cold. They steep very well even in room temperature or cold water. For sweetener you can add some coconut sugar as honey is not allowed on flights.


a table displaying healthy travel snacks such as nuts and dried fruit

Lastly I carry some fresh fruit like berries, bananas, oranges, celery sticks, carrots, nuts and seeds, sliced cucumbers in a box and sometimes even granola! 

Home-made crackers with flax seed double up as chips. Don't underestimate these as they keep your body alkaline and instead of getting jet lagged you will find yourself fresh as a flower when you land!


The following recipe is inspired from being on flights and you can carry this onto any flight, going anywhere, for any duration!

- 2 cups oats
- 1 cup almonds - roughly chopped (soaked overnight)|
- 1 cup pepitas
- 1 cup hulled sunflower seeds
- 1/2 cup sesame seeds
- 1 cup lotus seeds ( phool makhane)
- 1/2 cup maple syrup

Add the below ingredients at the end:
- 1/2 cup dessicated coconut
- 1/2 cup raisins
- 2 tsp cinnamon extract
- 2 tsp vanilla extract


  • Heat Oven to 180 C.
  • Put syrup in saucepan and heat slightly. Let it cool.
  • Place the oats and dry ingredients into a bowl and add into the syrup and mix well to coat.
  • Then  put on lined baking tray. Bake in oven for 15 min. Do check in between as they burn easily and toss once or twice.
  • Remove and cool. The lotus seeds (fox nuts) need to be broken a bit so they blend in better.  
  • Add the sultanas, desiccated coconut, vanilla and cinnamon.

Store in air tight jar. Eat as a snack or brekkie  with other fruits/milk/yogurt or on a flight, its so yum!

Tip: Some airlines don't allow nuts to enter the country so make sure you replace it with other seeds or just finish it on the flight!

Cheers and happy landing!

Share with us in the comments below your own healthy travel snacks that you always pack.

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About the author

Madhu Seth is a writer, social media strategist, small business owner and a foodie at heart. She travelled around the globe savouring new cultures and learning new cuisines. Her cooking workshops are a growing niche because it’s for people looking for Gluten free, Vegan, from scratch plant based dishes. Eating healthy for healing and keeping well is still at the core of her cooking classes held monthly in Perth, Australia. (2020 update: unfortunately her business is temporarily closed at the moment)

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