What food can you bring on the plane? The 7 best snacks to pack for your flight.

Air travel can be a slog — not to mention expensive. By the time you get through security, you might only have time to grab a subpar, premade sandwich that sets you back $20. Eating what’s available on the plane isn’t much better: Either you’re getting a meal that leaves a lot to be desired, paying extra for a paltry snack box or settling for a can of Pringles.

One solution is packing your own snacks for your travel days. Not only will it save you money — who wants to blow their vacation budget at the airport Chili’s? — but it’ll also guarantee that you’re eating something you actually enjoy. And while you could always grab a bag of potato chips to munch on at 30,000 feet, these dietitian-approved bites will keep you feeling satiated and energized until you reach your destination.

Of course, you can’t just bring anything on a plane. Here’s what to bear in mind.

Will TSA let it through?

Anyone who has had to toss an $8 latte or brand-new bottle of sunscreen at the security checkpoint knows all too well that the TSA is strict about its 3-1-1 liquid rule, which also applies to aerosols, gels, creams, pastes and — you guessed it — any food that’s considered creamy.

“That includes things like yogurts and cottage cheese,” adds dietitian Amy Davis. Nut and seed butters are also subject to this 3.4 oz rule, so if you’re going to bring them on a plane, it should be in a small sealed individual packet, like the sachets from Justin’s or SunButter’s on-the-go cups.

Other foods that are subject to TSA’s 3.4 oz limit include:

• Jam or jelly

• Honey

• Oils

• Cream cheese

• Soup

• Smoothies

And a word of warning to wellness junkies looking to sip a health shake on your flight: Powdered supplements — protein, collagen peptides, fiber or greens — will raise red flags if they’re packed loose in a container (such as a ziplock bag). “Powders can also be disruptive at security, as TSA is going to need to swab it,” Davis notes. Instead, she recommends packing sealed and clearly labeled individual packets, which are not subject to security line inspections.

Is it plane-friendly?

But just because you can bring something onto a plane doesn’t mean you necessarily should. If being a good seat neighbor is important to you, consider snacks that won’t be a nuisance to those sitting near you. Is it messy? Smelly? Potentially dangerous?

While peanuts have long been associated with airline snacks, that’s no longer the case, given concerns about allergies. Experts say that it’s low-risk for someone who is allergic to nuts to be on the same plane as another passenger eating them rows away, but it is possible that your flight crew will ask you to not open up any items that contain nuts as a matter of caution. (It happened to me after I purchased peanut butter crackers for a flight to London.) You can also ask your seatmate if they have a nut allergy or are uncomfortable with you breaking out, say, trail mix or a peanut butter and jelly sandwich.

Pungent snacks may also earn you the ire of your neighbors. While there’s no hard-and-fast rule, consider skipping things like stinky cheeses, hard-boiled eggs, strong-smelling spices or fish items like tuna packets, which could make those around you uncomfortable. For example, a flight attendant previously told Delish that flavored corn nuts are particularly hated among the crew due to their intense scent.

Will it last?

Lastly, consider how long it will take before you actually get to eat your desired dish — which includes travel time to the airport, the time you spend in the terminal and when you’re actually ready to chow down. Perishable foods should stay out of the fridge only for two hours, before they run the risk of hitting the temperature “danger zone” of between 40 and 140 degrees Fahrenheit, where food can potentially grow bacteria that can make us sick.

You can extend the life of the snacks in your carry-on by bringing gel ice packs along to keep them cool. That said, TSA requires that these must be frozen solid (not melted or slushy) when they go through security.

So, what should you bring on the plane?

Dietitians agree that your plane snacks should be energizing and filling but not super-heavy. A balanced mix of protein, carbs and fats is ideal. You’ll also want snacks that are portable, simple to prep in advance and easy to eat in your seat or on your tray table. (Consider wiping that down first with sanitizing spray to avoid germs.)

What fits the bill? Consider these options:

Pick up a yogurt pouch: Dietitian Amanda Blechman, director of nutrition and scientific affairs at Danone North America, recommends packing TSA-friendly smoothies and yogurts that are under 3.4 oz. Oikos Pro Shots, for example, come in 3.1-oz containers and are packed with 10 grams of protein and B vitamins. Freezing these before tossing them into your bag (or, better yet, the quart-sized zip-top bag you’ll need to take through security) can keep them cool for longer.

Create your own charcuterie box: Blechman also loves making a charcuterie box before heading to the airport, because it’s a “good way to get a mix of nutrients together, which can really help make your snack feel more satisfying and more satiating.” She recommends cutting up vegetables and fruit for vitamins and minerals, cheese for protein and calcium, pitted olives for healthy fat and whole grain crackers for a fiber boost.

Go for hummus or guacamole: Individual hummus and guacamole packs (under 3.4 oz) are a great way to get extra fiber into your plane snack, says Blechman. You can pair them with crackers, chips or veggies.

Get your veggies in: Davis loves Bolthouse Fresh’s carrot shakers: baby carrots that come with seasoning packets in flavors like dill and zesty ranch. You can also cut up cucumbers, celery or bell peppers, which help you stay hydrated in the air.

Try a meat stick: Need a quick source of protein that’s also shelf-stable for long flights? “My go-to protein is Chomps meat sticks,” Davis says of the jerky brand, which packs 10 to 12 grams of protein per stick. “They’re so easy to travel with.”

Bring along roasted beans: Blechman recommends roasted beans or edamame, which have both fiber and protein. She recommends roasting chickpeas with a little bit of olive oil and your favorite flavoring, such as chili pepper or everything bagel seasoning.

Rethink your peanut butter: While individual packs of nut butters can be a good choice as they have healthy fat and protein, an allergy could prohibit you from opening up one on the plane. Instead, consider individual packets of sunflower seed butter, Davis suggests, which are allergen-friendly and contain protein and fat. (Pre-shelled sunflower seeds are also a great option!)