The "Airplane Salad" Mindy Kaling Makes Whenever She Travels

It's an easy way to eat and feel better when you travel.

I fly often enough to know that relying on the airport or airplane for a satisfying meal is a risk I’m not willing to take. Whether I’m rushing to catch a connecting flight or the options at the airport fail to impress, I can’t handle the disappointment (and hanger) of a missed or sub-par meal. 

Mindy Kaling apparently agrees with me, as she took to Instagram to share her recipe for “airplane salad.” It’s her solution for “eating terribly” while traveling, but is it worth trying? Here are my thoughts as a registered dietitian, recipe developer, and busy human.

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Why I Love Mindy Kaling’s Airplane Salad

Kaling’s salad is easy, approachable, and nourishing. She loads up on cherry tomatoes, spinach (or other greens she has on hand), blanched asparagus, canned wild salmon, a bit of goat cheese, and a simple vinaigrette. 

I love her salad because it’s packed with vegetables. Having a variety of vegetables ensures that the salad is interesting in both flavor and texture. Using leftover cooked vegetables or raw vegetables are smart ways to keep things easy.

Kaling's salad also incorporates plenty of protein from canned wild salmon. Protein helps with satiety, making the salad feel more like a meal than a basic lettuce salad would. Canned proteins are also convenient! Other canned fish and chicken will work here, too. 

Finally, it's big on flavor thanks to a bit of flavorful cheese and a delicious dressing. Choose flavors you love so that when you open the container, you’ll be excited, not bummed (or bored).

How To Make Your Own Airplane Salad

As a registered dietitian and recipe developer, I can confidently tell you my secrets for making a good salad, even one you can enjoy while flying the friendly skies! Here’s how you do it.

Before you start building your salad, consider when you’ll be enjoying it. If you don’t plan on eating it within two hours, you’ll have to find a way to keep it cold. Consider bringing bags of ice and then dump them before you head through security. Or use sturdier greens (like romaine or kale) that won't wilt as quickly.

As far as transporting the salad goes, there's no shortage of bento boxes and other types of containers perfect for transporting salad. I prefer a wide-mouth, 16-ounce mason jar. It’s easy to fill, it travels well, and eating out of it is easy, especially when you don’t have a lot of space (if you haven’t noticed, seats haven’t gotten any larger).

Once you've thought through the logistics and your salad vessel, here's how to build a salad that travels well:

1. Dressing on the bottom—The first layer should be your dressing. I prefer an oil and vinegar-based dressing vs. something creamy. Vinaigrettes hold up well, so I recommend Italian or balsamic, but explore the dressing aisle at your grocery store since there are plenty of delicious options.
2. Add a layer of sturdy veggies—This layer is a buffer to keep your dressing from wilting the greens. I recommend cucumbers, bell peppers, sliced carrots, celery, broccoli, or cauliflower. Cooked vegetables are also an option here, but again, keep them sturdy, like asparagus or Brussels sprouts.
3. Include legumes and whole grains—Kaling doesn't include these in her salad, but I love adding both because they’re packed with protein and fiber, which make the meal feel more satisfying. Try canned black beans, garbanzos, pintos, or edamame, and top with cooked quinoa, brown rice, bulgur, or your favorite whole grain.
4. Add cheese and a protein—Kaling adds flavor-packed goat cheese. I like feta because it’s sturdy, but blue cheese, Parmesan, and other hard cheeses are great options, too. As for protein, you can make like Kaling and grab a can of salmon or chicken to toss into your container, or chop up leftover chicken or turkey breast to add. Even last night’s baked tofu would be delicious!
5. Top with leafy greens—I recommend spring mix or baby spinach so that eating your salad doesn’t become cumbersome. Consider adding micro-greens or shredded cabbage to keep things interesting.
6. Finish with fun toppings—Add your favorite toppings so that you enjoy every bite. I like crunchy items like toasted almonds, walnuts, or pumpkin seeds. Chopped cooked bacon is delicious, and so are olives and pickled vegetables or kimchi. Experiment and have fun!