Spend A Lot Of Time In Airports? Try These Nutritious, TSA-Friendly Airplane Breakfasts

by | Jul 3, 2024


As air travel increasingly becomes a part of our daily lives, maintaining a healthy eating routine while on the go is more important than ever. With a little preparation, you can pack a nutritious breakfast that will pass through airport security and keep you energized for your morning flight.

Dr. Christina Rahm, health expert and author of “Cure The Causes Cookbook,” shares her top breakfast ideas that are not only nutritious and convenient but also TSA-friendly – these breakfast ideas also adhere to airport security guidelines, ensuring a hassle-free and healthy start to your travel day! 

Overnight Oats


  • Rolled oats

  • Greek yogurt

  • Chia seeds

  • Fresh fruit (e.g., berries, bananas)

  • Honey or maple syrup


Mix the rolled oats, Greek yogurt, chia seeds, and a sweetener in a small, sealable container. Top with fresh fruit and let it sit overnight in the refrigerator. This portable breakfast is nutrient-dense, providing fiber, protein, and vitamins essential for a good start to your day.

Hard-Boiled Eggs and Veggie Sticks

Sliced hardboiled eggs.


  • Hard-boiled eggs
  • Carrot sticks
  • Cucumber slices
  • Bell pepper strips


    Prepare the hard-boiled eggs in advance and pack them with pre-cut veggie sticks. This combination is high in protein and low in calories, making it a satisfying and healthy option that’s quick and easy to eat.

    Nut Butter and Fruit Wraps


    • Whole wheat or gluten-free tortilla

    • Almond or peanut butter

    • Sliced bananas or apples

    • A sprinkle of cinnamon


      Spread the nut butter on the tortilla, layer with fruit slices, sprinkle with cinnamon, and roll it up. Cut into bite-sized pieces if desired. These wraps are easy to eat on the go and provide a good balance of protein, healthy fats, and fiber, perfect for keeping you full and satisfied.

      Greek Yogurt Parfait

      Yogurt parfait with seeds, granola and strawberries.


      • Greek yogurt

      • Granola

      • Fresh or dried fruit

      • Nuts or seeds


        Layer Greek yogurt with granola, fruit, and a sprinkle of nuts or seeds in a small, sealable container. This parfait is rich in protein, probiotics, and healthy fats, providing a balanced and delicious breakfast option that will keep you energized throughout your flight.

        With these easy-to-pack, TSA-friendly breakfast options, you can ensure that your travel experience is both pleasant and healthy, setting the tone for a great day ahead. For more delicious and health-conscious recipes, be sure to check out Dr. Christina Rahm’s “Cure The Causes Cookbook,” available at The Root Brands!

        'Cure the Causes Cookbook' cover art.