What I Eat on Long-Haul Flights as a Celiac

Let’s talk about the gluten-free elephant in the cabin: airline food is deeply unreliable. You can do everything right. Request the gluten-free meal well in advance, confirm it during check-in, even flash your best smile at the flight attendant. And still find yourself halfway over the Atlantic with nothing but an underripe banana and a juice box.

If you’re flying overnight from the US to Europe, like many of our clients do, it’s essential to come prepared. After years of navigating long-haul flights with celiac disease, I’ve figured out what works. Plan ahead, think in full meals instead of snacks, and pack with purpose.

This post walks you through exactly what I eat on overnight flights as a celiac, plus the tools that help keep my food safe and fresh from gate to arrival.

Note: This post contains affiliate links. That means we may earn a small commission if you purchase something through the links below, at no added cost to you. We only recommend products we use, love, and pack ourselves.

Always Request the Gluten-Free Meal

Yes, you should still request it. Even if you’ve been burned before. Most international airlines offer a gluten-free option (often labeled GFML) that you can request up to 30 days (but at least 24 hours) before your flight.

Will it be delicious? Probably not. Will it show up? Hopefully. Either way, it's worth asking for. If it does arrive, great. It's one more meal you don’t have to think about. If not, you’re still covered because you packed like a pro.

The Real Strategy: Think in Full Meals

Here’s where most people go wrong. They load up on bars, crackers, and random snacks, then wonder why they feel sluggish, unsatisfied, and foggy halfway through their flight. When you're traveling for 15+ hours, a few bars won’t cut it. You need actual meals to feel nourished and grounded.

I always try to bring at least two full meals, plus a few snacks for flexibility. Below are my go-to options that are celiac-safe, TSA-friendly, and built for long-haul survival.

Meal 1: The “Spoon Salad”

This is basically a hearty, flavor-packed salad you eat with a spoon. I build mine with ingredients that hold up well in transit and give me the protein, fiber, and fat I need to stay full. My go-to combo:

• Rotisserie chicken

• Avocado

• Chickpeas

• Corn

• Cherry tomatoes

• Sprouts

• Olive oil and lemon juice
  

Pack it in a leakproof container and eat whenever the airplane meal fails you.

Meal 2: Frozen Shake, Defrosted Breakfast

REBBL Protein Shake (Frozen)
Before heading to the airport, I freeze a REBBL dark chocolate protein shake and pack it in my insulated bag. Because it’s frozen solid, it usually clears security, though TSA might want to inspect it. It keeps everything else cold and defrosts just in time for breakfast on arrival. It’s rich, filling, and full of plant-based protein.
Shop REBBL Dark Chocolate Protein

Meal 3: Ramen That Doesn’t Suck

Lotus Foods Rice Ramen Cups
These are lightweight, gluten-free, and way more satisfying than crackers or trail mix. You can grab hot water from the Starbucks near your gate or ask a flight attendant once you're in the air. They feel like real food and are perfect when you need something warm and comforting.
Shop Lotus Ramen Cups

Pack a fork or travel utensil so you’re not eating noodles with a coffee stirrer (I may or may not be speaking from experience here).

Celiac-Friendly Snacks for Backup

Snacks still have their place, especially when your meal schedule gets thrown off by delays or time zone chaos. These are my favorites:

• Simple Mills Farmhouse Cheddar Crackers
  Crunchy, cheesy, gluten-free, and surprisingly filling.
  Shop here
  

• Archer Grass-Fed Beef Jerky
  Great source of protein and super travel-friendly.
  Shop here
  

• Larabars
  Minimal ingredients, sweet but not too sweet, and easy to digest.
  Shop here
  

• ParmCrisps Superseeds & Cheese
  Savory, crunchy, and packed with fat and protein.
  Shop here
  

• Smart Sweets Sweet Fish
  The best gluten-free (and sugar-free + probiotic-rich!) candy for when you want a little treat.
  Shop here
  

• BOOMCHICKAPOP Sweet & Salty Kettle Corn
  A little sweet, a little salty, and the perfect movie snack.
  Shop here
  

• Four Sigmatic Chai Latte Mix
  Bring a packet and ask for hot water during the flight. Instant coziness.
  Shop here
  

Travel Tools That Make It All Work

Packing smart is just as important as what you pack. I recommend:

• An insulated lunch bag that fits in your personal item
  

• A frozen protein shake or small ice pack
  

• Leakproof containers for salads or noodles
  

• A reusable fork or spork
  

• Napkins, wipes, and hand sanitizer
  

You don’t need a five-star travel kitchen, just a little forethought and a system that works for you!

Ready to Travel Gluten-Free with Confidence?

Long-haul flights with celiac disease can feel overwhelming, but they don’t have to. With the right prep, you can stay safe, satisfied, and even enjoy your time in the air.

And once you land? That’s where we come in. Our gluten-free travel consultations are designed to help you explore Europe with peace of mind. Whether you're heading to Italy, France, Greece, or beyond, we’ll make sure you know exactly where to eat and how to navigate each destination with confidence.

Book your consultation now and let’s take the stress out of gluten-free travel!