Picture this:
You've rushed to the airport, made it through security, and it suddenly hits you...you're freakin' hungry!
Regular airport food won't do, and you don't have much time - what do you eat!? We've all played this game, and it's not fun!
Fortunately for you, I've already done the heavy lifting.
After exploring all the US airports in search of healthy grub, I've created the ultimate guide to finding healthy food in airports. But it's not just any guide—it's packed with tips on how to eat healthy.
And I even add two more game-changing hacks to help make your trip more enjoyable!
Finding Healthy Restaurants in Airports
If you have time for a meal or need to "grab and go," refer to the list of major airports with healthy restaurant options below.
Note: When reviewing menus, look for meals that are high in protein, such as meats, beans, or quinoa, and load your plate with vegetables. Try to avoid excess cheese (i.e., melted), oils, dressings, or sauces. Ask for these items on the side so YOU can control how much goes on your plate.
Also, be wary of soups! Although they appear to be light and healthy, dairy can add extra calories, and sodium can cause bloating. Ask if the soups are DF, GF, or if there are additives. If the answer is unknown, it is best to stick to a salad.
Grubbing options at airports (ATL, CLT, CMH, DAL, DFW, HOU, IAH, LGA, JFK, and LAX):
Healthy Food at ATL (Hartsfield–Jackson Atlanta International Airport)
I’m a pro at finding healthy restaurants in Atlanta!
Concourse T
- Corner Bakery Cafe serves salads, sandwiches, paninis, and pasta
- Jamba Juice
- Subway
- Goldbergs Fine Foods
Concourse A
- Atlanta Bread & Bar has options for salads, smoothies, turkey sandwiches, and even has a breakfast menu.
- Chick - Fil - A has salads, grilled chicken sandwich, and grilled chicken nuggets. Skip the fries and get a fruit cup.
- Freshens Smoothies
- Great Wraps features a "Greek Bowl" with gyro meat, tomato & cucumber salad, feta, and sauce over seasoned rice or crisp lettuce. My recommendation is to skip, swap rice for lettuce, and ask for sauce on the side.
- Caribou Coffee
Concourse B
- Cafe Tazza serves wraps, salads, and smoothies.
- Fresh To Order serves fresh salads and sides such as mashed sweet potatoes. In addition to its standard menu, it offers vegan and GF menus.
- Freshens Smoothies
- Willy's Mexicana Grill
Concourse C
- Fresh Healthy Cafe serves wraps, salads, smoothies, and soups and great breakfast!
- Chick - Fil - A has salads, grilled chicken sandwich, and grilled chicken nuggets. Skip the fries and get a fruit cup.
- Great Wraps
- Baja Fresh
- At Sushi | Umaizushi stick to a seaweed salad, sashimi (raw fish), nigiri (raw fish over rice), or light rolls.
Concourse D
- At Chipotle Mexican Grill stick to a salad or rice bowl, high in protein.
- Freshens Smoothies
- Garbanzo Mediterranean Grill features make-your-own bowls, salads, burritos, or flatbread.
- Wolfgang Puck Grab n Go features a build-your-own salad bar and sandwiches
- Buffalo Wild Wings
Concourse E
- Freshens Smoothies
- Nature's Table serves soups, salads, sandwiches, and wraps with featured sides such as hummus, chips, or fruit.
- One Flew South Restaurant and Sushi Bar
- Subway
- Caribou Coffee
Concourse F
- Ecco is a European restaurant featuring cured meats boards, salads, and a GF menu upon request.
- French Meadow a French restaurant providing grab-and-go options (hopefully salads?)
Lite Food Options at Charlotte Douglas International Airport (CLT)
CLT is a relatively small airport, and only has a few grab and go options listed below. If you can't make it a restaurant listed, no worries! Most restaurants have salads, just be sure to make healthy salad choices.
- Jamba Juice located in the Atrium
- Chick - Fil - A has salads, grilled chicken sandwich, and grilled chicken nuggets. Skip the fries and get a fruit cup.
- Sushi located in the Arium and Terminal D
- Farmer's Market serves pre-packaged salads, wraps, and sandwiches along with healthy snacks in Terminals B and E.
- Fresh Attractions serves pre-packaged salads, wraps, sandwiches, and healthy snacks in Terminal C.
John Glenn Columbus International Airport (CMH)
CMH is a tiny airport, so your best bet is to grab healthy snacks (listed above) or a grab-and-go salad from Wolfgang Puck in Terminal B.
Eating Healthy at Dallas Love Field (DAL)
DAL is also a small airport as it services the majority only Southwest Airlines. Luckily, DAL has Jason's Deli, one of my go-tos when traveling.
They have awesome salads, chili, and soups, and you can build your own salad bar. They also have GF, vegan, and vegetarian options.
Healthy Restaurants at Dallas Forth Worth (DFW)
Terminal A
- Au Bon Pain, Deli featuring soups, salads, vegan, vegetarian, and GF items located in Terminals A, C, and D
- Subway in Terminal B
- UFood Grill serves salads, healthy burgers, turkey sandwiches, and wraps. in Terminal B
- Freshens Smoothies and Yogurt in Terminals C and E
- Cafe Izmir features Greek, Turkish, Lebanese, and Persian cuisines in Terminal D.
Lite Food Options at Houston William B. Hobby International Airport (HOU)
- Euro Cafe serving sandwiches and snacks
- Grab & Go Cafe & Bar located in the central concourse
- Subway near Gate 40
Healthy Meals at Houston George W. Bush Intercontinental (IAH)
Terminal A
- Subway
- Chick - Fil - A has salads, grilled chicken sandwich, and grilled chicken nuggets. Skip the fries and get a fruit cup.
Terminal B
- 3rd Bar Eating House features fresh fish, oysters, salads, and even breakfast
- Bullritos
- Jason's Deli is one of my go-to when traveling. They have awesome salads, chili, soups, and build- your- own salad bar. Also, they have GF, vegan, and vegetarian options.
- Starbucks
Terminal C
- Starbucks
- Freshens Smoothies
- Panda Express skip the fried options and opt for vegetables like broccoli.
Terminal E
- Subway
- World Nectar features smoothies and juices.
- Starbucks
- Panda Express skip the fried options and opt for vegetables like broccoli.
Lite Food Options at LaGuardia New York (LGA)
- Angelina's Metro Market serves salads, grilled chicken, and healthy sides in the food court between Concourses B and C.
- Au Bon Pain, Deli located in the food court, near Concourse D
Healthy Restaurants at John F. Kennedy International Airport (JFK)
- Camden Foods Express in Terminal 4
- Jamba Juice in Terminals 4 and 5
- Buffalo Wild Wings in Terminal 4
- Jet Box Grab and Go in Terminal 4
- Deep Blue Sushi in Terminal 5
- Subway in Terminal 7
- Au Bon Pain, Deli in Terminal 8
Healthy Food Choices at Los Angeles International Airport (LAX)
- Earth Bar in Terminal 6
- Peet’s coffee in Terminal 6
- Farmers Market to Go in Terminal 5
- Loteria! Grill in Terminal 5
- Farmers Market to Go in Terminal 5
- Starbucks in Terminal 4
Find Healthy Snacks in Airport News Shops
Hudson Newsstand, among other airport news shops, is great for grabbing healthy snacks before catching your flight. The trick to healthy snacking is finding low-calorie, low-fat, low-sodium, and high-protein foods to keep you full. Feeling full/satisfied when traveling is important because your next meal/snack may be unknown.
Here's a list of healthy snacks found in airports:
- Almonds, cashews, or trail mix. Although nuts are a healthy snack, be careful because it's easy to lose portion control (at least for me, it is!). My best advice is to find 100 calorie packs or small-sized bags. Munching from smaller packs will force you to have portion control.
- Epic Bars are a low-calorie, low-fat, and high-protein snack made with 100% grass-fed venison, bison, turkey, pork, beef, or salmon. They are also paleo-approved and gluten-free (GF)!
- Personal favorite: Venison Sea Salt and Pepper
- Fruit
- Hard Boiled Eggs
- Krave Jerky (beef, turkey, or pork) is another low-calorie, low-fat, and high-protein snack. Krave Jerky is GF, paleo-approved and made with lean cuts of meat. If you can't find the brand name "Krave Jerky", opt for jerky with low sodium, fat, and protein. Also, keep in mind most jerky brands are not GF.
- Personal favorite: Turkey Basil Citrus
- Kind Bars are wholesome snacks with natural ingredients and GF. A note on Kind Bars...I try to stay away from them because they are high in sugar and do not fill me up. Better snack options exist (i.e., low cal, high protein, low sugar), but they're always an option. Especially when you're craving something sweet :)
- Personal favorite: Almond & Coconut
- Quest Bars are yet another low-calorie, low-fat, and high-protein snack. They are GF and soy-free but NOT dairy-free (DF) (i.e., whey protein isolate). Although I'm DF, I give a little leeway with Quest Bars, especially when on the go!
- Personal favorite: Cookies and Cream
Airport/Travel Health Hack: Drink Water
When flying, your body can react negatively, such as:
- Breaking out
- Bloating
- Swelling up
- Headaches
Make sure to drink lots of water before, during, and after your flight to stay hydrated and full. Avoid sodas (they contain excess sugar), alcoholic drinks (they contain excess sugar and calories), and any other sugary drinks.
Eat well, play hard, and travel often!
