Sensible snacking often gets a bad rap because people equate “healthy” with “sad.” The truth is, a snack can be BOTH satisfying and nourishing, especially when it includes some protein, fiber, or healthy fat. This list highlights options based on real food and that can be modified depending on what is in your pantry. To keep things interesting, change them out regularly.
Contents
- 1) Apples And Peanut Butter
- 2) Greek Yogurt And Berries
- 3) Cottage Cheese And Pineapple
- 4) Carrots And Hummus
- 5) Peppers And Guacamole
- 6) Mixed Nuts
- 7) Roasted Chickpeas
- 8) Hard-Boiled Eggs
- 9) Edamame
- 10) Avocado Toast
- 11) Banana And Almond Butter
- 12) Crackers And Cheese
- 13) Turkey Roll-Ups
- 14) Tuna Salad Cups
- 15) Chia Pudding
- 16) Oatmeal
- 17) Popcorn
- 18) Dark Chocolate And Almonds
- 19) Fresh Berries
- 20) Oranges And Pistachios
- 21) Smoothie
- 22) Celery And Peanut Butter
- 23) Trail Mix
- 24) Pears And Walnuts
- 25) Tomato Mozzarella Bites
- 26) Vegetable Soup
- 27) Sweet Potato
- 28) Rice Cakes And Avocado
- 29) Yogurt And Granola
- 30) Cucumber Salad
- 31) Frozen Grapes
- 32) Yogurt Dip And Apples
- 33) Sardines And Crackers
- 34) Stuffed Dates
- 35) Kale Chips
- 36) Chocolate Milk
- 37) Ricotta Toast
- 38) Veggies And Tzatziki
1) Apples And Peanut Butter
The crunch and the fiber are provided by the apples, while the peanut butter adds healthy fats and some protein, which helps keep you full longer. To reduce the mess, you can spread a thin layer of peanut butter on each slice. A sprinkle of cinnamon adds a dessert-like flavor without the extra sugar. If you can, choose unsweetened peanut butter.
2) Greek Yogurt And Berries
Plain Greek yogurt is a protein-rich snack option that is easy to prepare. Adding berries to your snack not only provides sweetness and color but also adds antioxidants without the sugar. If the yogurt is too tart for your liking, try adding a spoonful of mashed berries or a drizzle of honey. To make it a more filling little meal, you can also add a spoonful of chopped nuts.
3) Cottage Cheese And Pineapple
This classic combo balances creamy, salty cottage cheese with bright, juicy fruit. It is easier to keep hunger at bay when the food eaten is high in protein. The high protein content of cottage cheese makes it easy to keep hunger under control. You can use fresh pineapple if you have it. Alternatively, for a pantry-friendly option, you can use canned pineapple in juice (not syrup). For added flavor, consider a hint of toasted coconut.
4) Carrots And Hummus
Crunchy carrots plus creamy hummus is a snack that feels substantial without being heavy. Because of its chickpeas, hummus contains protein and fiber, and the addition of carrots enhances the natural sweetness. Hummus that is flavored with roasted red peppers and garlic is a fantastic option when you’re starting to get tired of regular hummus. You can also use sliced cucumbers or bell peppers.
5) Peppers And Guacamole
Being that they are naturally sweet and crunchy, they are good for dipping. Guacamole adds more healthy fat and makes it more filling. Store bought guac is ready to go, but can be elevated by a squeeze of lime and a bit of salt. If you are prepping ahead of time, store it in an airtight container to reduce browning.
6) Mixed Nuts
When describing nuts as nutrient-dense, it is just another way of stating that, due to their composition, only a small number is required to obtain the same nutritional benefits as a larger number of other food items. This is because nuts combine healthy fats with small amounts of protein and certain minerals such as magnesium. A small handful from the bag is a reasonable portion for a snack. If you are looking to control your sodium intake, choose lightly salted or unsalted options.
7) Roasted Chickpeas
Since roasted chickpeas have a crunchy texture similar to that of snack chips, they also offer their consumer the benefits of fiber and plant protein, which are essential nutrients for the human body. You can add seasonings of your choice, which could include, but are not limited to, smoked paprika, cumin, garlic powder, or chili. When it comes to consuming roasted chickpeas, they are best eaten fresh, but if that is not possible and you have to store them, make sure to keep it covered loosely, as this will avoid them from becoming too soft. Lastly, if you buy packaged roasted chickpeas, try to find those that have little added sugar and oil.
8) Hard-Boiled Eggs
Protein snacks are easy to prepare and portable. The traditional choice for seasoning is salt and pepper, but seasoning for everything bagels works well too. When meal prepping for the week, you can prepare all your meals at once and keep them in the fridge. For a more balanced option, add some fruit.
9) Edamame
Edamame is a nutritious snack because of its high protein content. It is fun to eat and can be purchased in frozen form. Within minutes you can steam or use the microwave to prepare them. For seasoning, you can use a bit of flaky salt, as well as chili flakes or a squeeze of lemon to bring out the flavor even more. For those that want a little less hassle, shelled edamame can be purchased.
10) Avocado Toast
This can definitely go from a snack to a lunch. The whole grains bring fiber to the table while the avocado offers creamy, healthful fats. To keep everything bright and fresh, add some lemon juice and black pepper. For added protein, you can include sliced hard-boiled eggs on top.
11) Banana And Almond Butter
Bananas are a great source of natural sugar and provide a quick energy boost; while almond butter gives the snack some staying power. Since most individuals find this snack easy to digest, it’s a great option to eat before exercising. For added crunch, top with chopped almonds. Select almond butter that contains minimal added sugar.
12) Crackers And Cheese
Cheese and crackers can be a nutritious snack as long as you pick high-quality crackers and keep an eye on your portions. Whole grain crackers will offer fiber and the cheese adds protein and calcium. For extra crunch and nutrition, pack some grape tomatoes or sliced cucumbers. If you are watching sodium, pick low salt crackers.
13) Turkey Roll-Ups
Turkey roll-ups are quick, protein-forward, and easy to customize. Take a slice of turkey and roll it around a stick of cucumber, a piece of bell pepper, or a thin smear of hummus. If you are purchasing deli meat, choose low-sodium options. This snack is especially helpful for busy afternoons when you need something that provides endurance.
14) Tuna Salad Cups
Tuna is an excellent protein source and can be quite filling. You can make a delicious tuna salad by mixing canned tuna with plain Greek yogurt (or mayonnaise), lemon juice, and pepper, and then add some chopped, fresh cucumber for crunch. Store in a cool place and eat within 1-2 days.
15) Chia Pudding
Chia seeds, when combined with liquid, expand and create a snack that has a pseudo-pudding texture. The seeds also contain fiber, which contributes to a feeling of fullness. The seeds can be prepared with regular milk or a plant-based alternative, and should be placed in the refrigerator to thicken. Due to the snack’s capacity to create a feeling of fullness, it is recommended to only be prepared in small portions.
16) Oatmeal
Oatmeal can be eaten at any time of the day, so long as you keep the portion size reasonable. Oats contain soluble fiber which helps to promote the feeling of fullness. Cinnamon, berries, or a spoonful of nut butter make it taste comforting without much added sugar. Although instant oats are adequate, plain oats are better since you can control how sweet you want it.
17) Popcorn
Popcorn is a whole grain, and when popcorn is air popped, it can be a surprisingly good snack. Just keep an eye on the butter and sugary toppings. For a savory version, try a little olive oil, salt, and smoked paprika. This is a good option for those who want a larger bowl of snack without the added weight.
18) Dark Chocolate And Almonds
When you have a sweet tooth, you can combine sweets with something that has a relaxing effect. Dark chocolate has a rich taste, and with only a small amount, it is very inviting. On the other hand, almonds have both a crunchy consistency and contain healthy fats. Try to keep it to a few squares as the size is more of a snack. Although it feels like a dessert, it really is not.
19) Fresh Berries
Berries are a fiber-rich and naturally sweet fruit that are enjoyable to eat in large quantities. They provide a good snack option when you’re looking for something light, but not boring. To get the most out of their shelf life, wash, dry, and store them correctly. For those looking to increase their protein consumption, consider eating the berries with yogurt.
20) Oranges And Pistachios
When looking for food options to break up the afternoon slump, the mix of oranges and pistachios is optimal. Oranges are juicy and refreshing, and provide a vitamin boost. Mixing in pistachios, especially pre-shelled ones, encourages mindful eating and makes the snack more balanced by adding protein and fat. This combination is perfect when you want something light and bright.
21) Smoothie
Smoothies can be a great option for a snack. However, be sure to keep the portion size smaller than a meal-sized blend. Consider including a protein source, such as Greek yogurt or, if you prefer, a small amount of protein powder. Frozen fruit provides thickness without the need for any juice. When incorporating greens, spinach is a great choice as it will easily blend due to its mild flavor.
22) Celery And Peanut Butter
This enduring classic works because of its combination of crunch, creamy, and sweet all in one bite. Peanut butter provides a sense of fullness, while celery keeps it light and crisp. For sweetness without the addition of candy, consider adding raisins. Alternatively, if you don’t prefer raisins, feel free to substitute with chopped dates or even mini chocolate chips.
23) Trail Mix
Making your own trail mix allows you to control sugar content and portion sizes. Start with a base of nuts and seeds and add a small amount of a dried fruit for sweetness. If including chocolate, limit the amount and use dark chocolate. To keep portions controlled, store in separate containers.
24) Pears And Walnuts
Pears are soft and juicy and have a more delicate crunch than apples. The rich, slightly bitter flavor of walnuts pairs nicely with the fruit, and makes for a well-balanced snack. This is an easy snack that still feels unique. If you’d like to add a dessert twist, sprinkle on some cinnamon.
25) Tomato Mozzarella Bites
Tomatoes and mozzarella cheese are balanced and refreshing ingredients, and their combination is very enjoyable. If you are out of basil, you can substitute with a little bit of salt and some dried oregano. It also feels even better with a light drizzle of olive oil. On warm days, when you don’t feel like anything heavy, it is a great snack option.
26) Vegetable Soup
An afternoon snack option that can be more beneficial than it seems is soup. Soups, such as those that have a broth base and include vegetables, are low in calories yet still give a sense of fullness and help retain moisture. Portions that are extra can be frozen for later, easy and fast heating. For more of a lasting impact, go for one that has a high concentration of beans and veggies.
27) Sweet Potato
As sweet potatoes are naturally sweet and high in fiber, they make a great snack option. You can prepare one ahead of time and simply heat it when needed. Apart from sugar, cinnamon can be used for warmth. If you would prefer a more savory taste, you could also consider a bit of salt and black pepper.
28) Rice Cakes And Avocado
The creamy consistency of the avocado pairs perfectly with the light and crispy texture of the rice cakes. For those who love a crunchy base but want something more substantial than just plain cakes, this is an excellent snack choice. Sliced tomatoes or everything seasoning can be added for extra taste. Be sure to control the amount of avocado you add so that it doesn’t become a meal on its own.
29) Yogurt And Granola
Granola can sometimes sneak sugar into it, but a little sprinkle does give it a nice crunch. Use plain yogurt with toppings that add sweetness. Sliced bananas or berries can be added here.\ When purchasing granola, seek options with fewer ingredients and less added sugar.
30) Cucumber Salad
Chilling this snack is very refreshing. It has also a fresh, crispy, and tangy flavor. The dill and vinegar combination provide the sepulchral snap of a pickle without requiring long brining. It is light which is perfect for a snack instead of a meal. If you need more protein, complement it with a hard-boiled egg.
31) Frozen Grapes
Frozen grapes may just be the ideal sweet craving snack. They give the sensation of eating mini sorbet cups and are easy to prepare: just wash, dry, and freeze the grapes, and you are ready to go! Because of the temperature, people tend to snack on them at a slower rate, which means you can enjoy them for longer. To keep it as a small snacking bowl, it is best to use a small bowl to prevent it turning into a big fruit flush.
32) Yogurt Dip And Apples
When you blend plain yogurt with peanut butter and use yogurt with nut butter, you get a dip that has a dessert-like taste and is very creamy. Yogurt also adds protein compared to nut butter alone. You can use apple slices, pears, or even strawberries for dipping. To keep the dip from becoming too sweet, adjust the ratio so that it stays lightly sweet.
33) Sardines And Crackers
Sardines are a great source of protein and Omega-3s and are more affordable than other types of fish. Whole-grain crackers add a nice crunch and round off the snack plate nicely. A little lemon or hot sauce adds a kick, and if you’re sensitive to sodium, choose lower-sodium options.
34) Stuffed Dates
The chewy and sweet flavor profile of dates makes them suitable for a confectionery replacement! Including nut butter adds more fat and a small amount of protein, producing a more nutritional balance. It should only take one or two as they are quite sweet. Surprisingly good is adding a pinch of flaky salt on top.
35) Kale Chips
Kale chips are a good option if you’re looking for something crunchy and a little salty. A small amount of olive oil and salt can be added as you bake them. Kale chips typically do lose their crunch over time, so it is recommended to eat them as soon as they have cooled after coming out of the oven. If buying kale chips in a store, be cautious of extra oils and added sodium.
36) Chocolate Milk
Chocolate milk can be a good post-exercise snack option since it has carbohydrates and protein. Portion it appropriately and try to choose one with less added sugar. If you want something more filling, adding a banana is a good option. It is a good option if you don’t want to chew a lot.
37) Ricotta Toast
Ricotta cheese contributes protein while offering a mild and creamy flavor. A touch of honey makes the toast sweet enough that jam isn’t needed. Whole grain toast also adds to the snack’s heartiness and fullness. If desired, lemon zest and/or berries can be added to provide a brighter taste.
38) Veggies And Tzatziki
Tzatziki has a refreshing, zesty flavor that pairs excellently with crunchy veggies. It contains yogurt, which adds some protein and contributes to the creaminess of the dip. This snack is easily made in advance, so feel free to prepare it the night before. If you are making this at home, you can always go overboard with the added garlic and dill.
