You can use SSH and SFTP as suggested here.
- In the Guest OS (Mac OS X), open System Preferences > Sharing, then activate Remote Login; note the ip address specified in the Remote Login instructions, e.g. ssh [email protected]
- In VirtualBox, open Devices > Network > Network Settings > Advanced > Port Forwarding and specify Host IP = 127.0.0.1, Host Port 2222, Guest IP 10.0.2.15, Guest Port 22
- On the Host OS, run the following command
sftp -P 2222 [email protected]
; if you prefer a graphical interface, you can use FileZilla
Replace user
and 10.0.2.15
with the appropriate values relevant to your configuration.