Jeffrey Salazar
Healthy snacks can be a great way to add nutrients to your diet and curb cravings. They can be sweet or savoury, crunchy or chewy, and are often easy to make and store. For those with a sweet tooth, there are granola bars, energy balls, cookies, bliss balls, and frozen yogurt. Savoury options include hummus with pita and veggies, baba ganoush, tzatziki, vegetable spring rolls, and plantain chips. For those who like their snacks nutty, there are curry-lime cashews, pistachio oat squares, and carrot cake bliss balls. Fruit, especially when paired with nuts or yoghurt, is also a great snack option.
| Characteristics | Values |
|---|---|
| Snack Type | Sweet, salty, spicy, crunchy |
| Ingredients | Fruits, nuts, yogurt, chia seeds, eggs, avocado, veggies, hummus, pita, tortilla, fish, crackers, tuna, salmon, edamame, oats, chocolate, peanut butter, honey, seeds, granola, olive oil, popcorn, falafel, cucumber, Doritos, bacon, cream cheese, deli meat, smoothie, pinwheels, tortilla, cheese, avocado, lean protein, spring rolls, rice-flour dough, strawberries, green tea, Himalayan salt, Italian seasoning, cajun seasoning, garlic, onion, chili, citric acid, banana bites, almond butter, guacamole, tortilla chips, lime, salt, Greek yogurt, cucumber, white bean, basil, tarragon, chives, red lentils, pita |
| Diet Type | Vegan, vegetarian, gluten-free, protein-rich, fiber-rich, whole grain |
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What You'll Learn
Healthy snacks to buy
Snacking is often associated with spoiling meals, but with the right choices, it can be a great way to satisfy hunger and get something nutritious and healthy. Here are some ideas for healthy snacks to buy:
Nuts and Nut Butters
Nuts like pistachios, peanuts, and almonds are packed with healthy fats, protein, and fiber. Nut butters are a great option too, providing a creamy texture to complement the crispness of fruits like apples.
Fruits
Fruits are portable, easy-to-eat snacks that contain fiber and minerals. Apples, pears, grapes, grapefruit, oranges, and berries are great choices. Pairing fruits with nuts or yogurt can make for a more satisfying snack.
High-Protein Snacks
Snacks like beef jerky, protein bars, and GoMacro bars are excellent sources of protein and can be a healthier alternative to traditional protein bars.
Crunchy Bean Snacks
For a high-protein, high-fiber option, crunchy bean snacks are a great choice. They are only 100 calories per serving and can curb your crunchy snack cravings.
Edamame
Edamame is a plant-based, fiber-rich snack that provides a complete protein source. One cup (155 grams) offers 18 grams of protein and 14 grams of carbs, making it a nutritious and filling option.
Healthy Chips
For those who enjoy chips, there are healthier options available. Some chips are made with simple ingredients like cheese, offering a keto-friendly, gluten-free, and lactose-free snack. There are also chips with unique flavors, like a loaded taco, that can satisfy your cravings while providing a healthy dose of protein.
Deli Meat Pinwheels
Pinwheels are a fun, rolled-up version of a sandwich. Spread a tortilla with cream cheese, hummus, or avocado, then add veggies, lean protein, and/or cheese. Roll it up and slice to create bite-sized pinwheels.
Air-Popped Popcorn
Air-popped popcorn is a filling and healthy snack option. It delivers fiber and less than 100 calories in a 3-cup serving. You can add flavor with olive oil, Parmesan cheese, or nutritional yeast.
Healthy Treats
For those with a sweet tooth, there are healthier options like waffle cookies with reduced sugar, peanut butter chocolate chip cookies, or peanut butter protein balls. These allow you to satisfy your cravings while controlling the ingredients used.
These are just a few ideas for healthy snacks that you can buy or make with simple ingredients. Remember, snacking can be a great way to increase your nutrient intake and manage hunger throughout the day.
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Sweet diet snacks
There are plenty of sweet diet snacks that can be made at home, which are both delicious and healthy. Here are some ideas for sweet treats that will satisfy your cravings without compromising your diet:
Frozen Treats
For a refreshing snack, try making frozen yogurt bites. Mix Greek yogurt with lemon zest and vanilla, then coat fresh raspberries or blueberries in the yogurt mixture and freeze. Alternatively, blend frozen bananas with milk and vanilla extract to make a naturally sweet, creamy banana ice cream. You can also make frozen chocolate bananas by dipping bananas in melted chocolate and freezing them—a great vegan alternative to ice cream!
Energy Balls and Bars
Energy balls and bars are a fantastic option for a quick and healthy snack. Try making chai energy balls with oats, peanut butter, and banana, or lemon-blueberry muffin energy balls. For a grab-and-go option, make peanut butter-banana oatmeal bars or salty-sweet energy bars with tahini, oats, apricots, and figs.
Cookies
Cookies don't have to be full of sugar and butter to taste delicious. Healthy cookie options include yogurt cookies made with Greek yogurt, oats, almond butter, cinnamon, and sweetened with banana, as well as no-bake oatmeal cookies, applesauce cookies, and strawberry cookies.
Other Sweet Snacks
There are plenty of other sweet diet-friendly snacks to try, such as baked apple chips, zucchini bread, and creamy frozen apple yogurt bark. For a quick snack, slice an apple and air-fry it, then sprinkle with cinnamon. Dates with nut butter and chocolate avocado pudding are also tasty options.
With so many sweet and healthy snack options, you can easily satisfy your sweet tooth while sticking to your diet!
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Savoury diet snacks
Roasted Chickpeas
Roasted chickpeas are a tasty, crunchy, and nourishing snack. They can be made with zero oil and a variety of flavour combinations, such as curry powder, paprika, or cumin.
Zucchini Fries
Zucchini is a great alternative to potato fries as it is high in fibre and low in calories. Cut zucchini into fry shapes, add your favourite seasonings, and bake in the oven or air fryer.
Guacamole
Avocados are a delicious and healthy savoury snack, whether eaten plain with a pinch of salt and pepper or honey, or mashed into guacamole with some salt and lime juice.
Crisps and Dips
For a healthier option, make your own crisps by baking slices of potato or sweet potato in the oven with your choice of seasonings. Serve with a variety of dips such as hummus, guacamole, or tzatziki.
Savoury Rice Cakes
Make your own savoury rice cakes with chives and garlic, or try pizza-flavoured rice snacks.
Protein Chips
These diet-friendly chips are a great post-workout treat, providing both salty satisfaction and a protein punch.
Warm Nuts
Warm nuts are a tasty and nutritious snack that can be made on the stovetop, in the oven, or in a slow cooker. Season with sea salt or your favourite spices.
Savoury Muffins
Try pesto egg and feta muffin bites, or mini egg muffins with chopped ham, bacon, or smoked salmon.
Savoury Toasts
Avocado toast is a classic, but you can also try almond dukkah, a savoury nut, seed, and spice blend, on toast or with veggies. Alternatively, make a vegan avocado pesto grilled cheese toastie.
Savoury Fritters
Cumin-spiced fritters with zingy tomato salsa are a tasty and easy-to-make snack that's perfect for sharing.
Savoury "Wings"
For a healthier take on chicken wings, try air fryer buffalo cauliflower bites.
Savoury Skewers
Thread tofu onto skewers and drizzle with a creamy vegan satay sauce, or try smashed chilli garlic broccoli skewers.
Savoury Soups
Make your own miso soup with tofu, seaweed, and spring onions, or try a vegan cannellini bean soup.
Savoury Salads
Try a zesty cucumber quinoa salad, or a vegan coleslaw with lots of veggies.
Savoury "Sandwiches"
Make mini sandwiches with crackers, meats, and cheeses, or use an omelette as a wrap and fill it with salsa.
Happy snacking!
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Healthy snacks to make
Snacks are an important part of healthy eating. They can provide you with nutrients you may have missed out on during your regular meals, fuel your workouts, and power you through an afternoon slump at work. Here are some ideas for healthy snacks that you can make at home:
Veggies and Dip
Packed with nutrients, fresh vegetables are some of the best healthy snacks. To make them more enticing, serve them with a tasty dip such as hummus, tzatziki, or guacamole. The dip will also give your snack a boost of fiber, protein, and/or healthy fats.
Fruit and Nuts
Fruit contains fiber and minerals and makes a great snack. To make it more satisfying, pair your fruit with nuts or yogurt. Nuts are packed with protein, folate, and niacin, which helps turn food into energy.
Hard-boiled Eggs
Eggs are incredibly filling and make a great high-protein snack. If you don't like plain eggs, try making egg salad by chopping up hard-boiled eggs and mixing them with mayonnaise or plain Greek yogurt.
Homemade Granola Bars
These are more cost-effective than store-bought bars, and you know exactly what you're snacking on. Granola bars made with peanut butter, honey, oats, and dark chocolate have a delicious chewy texture and sweet, nutty flavor.
Popcorn
Air-popped popcorn delivers filling fiber and less than 100 calories in a generous 3-cup serving. To add flavor, drizzle it with olive oil, Parmesan cheese, or nutritional yeast, or try different seasoning combinations such as garlic and onion, garlic chili, or Italian seasoning.
Pinwheels
Lay a tortilla on a flat surface and add a spread like cream cheese, hummus, or smashed avocado. Then add your veggies, lean protein, and/or cheese of choice. Roll up the tortilla and slice it into "pinwheels."
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Healthy snacks to store
Snacking is a great way to add nutrients to your diet and curb hunger between meals. Here are some ideas for healthy snacks that you can store and have on hand for when hunger strikes:
Nuts and Seeds
Nuts and seeds are nutrient-dense, providing healthy fats, protein, and fibre. Examples include almonds, peanuts, pistachios, and pumpkin seeds. Portion sizes are important, so consider buying pre-portioned packs or making your own.
Dried Fruit and Nut Butter
Dried fruit, such as dates, can be a great snack, especially when paired with nut butter. You can also make your own energy bites by combining nut butter, oats, and seeds.
High-Protein Snacks
Snacks with a good amount of protein can help keep you full and satisfied. Some options include hard-boiled eggs, beef jerky, and protein bars. For a vegetarian or vegan option, try edamame, which is a plant-based complete protein source.
Whole Grain Crackers and Crispbreads
Whole grain crackers or crispbreads can be a healthy and filling snack, especially when paired with toppings like hummus, avocado, or lean deli meats. Look for crackers with a high fibre content to keep you fuller for longer.
Popcorn
Air-popped popcorn is a whole grain, fibre-filled snack that can be enjoyed sweet or savoury. For a savoury option, try adding olive oil, Parmesan cheese, or nutritional yeast.
Trail Mix
Trail mix is a portable and nutritious snack, providing a good mix of sweet and salty. You can make your own mix with your favourite nuts, dried fruits, and even some chocolate for a treat.
Roasted Chickpeas
Chickpeas are a great source of plant-based protein and fibre. Roasting them at home with your favourite spices can make a crunchy and delicious snack.
Fruit
Fresh fruit is a healthy and refreshing snack option. Pair it with nuts or yogurt to make it more satisfying.
These are just a few ideas for healthy snacks that you can store and enjoy. Remember to choose snacks that you enjoy and that fit your dietary needs and preferences.
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Frequently asked questions
Here are some ideas for simple and healthy snacks:
- Popcorn: air-popped and seasoned with olive oil and Himalayan salt, Italian seasoning, or Cajun spices.
- Hard-boiled eggs: a high-protein snack that can be made into egg salad by mixing with mayonnaise or plain Greek yogurt.
- Fruit and nuts: a plant-based, chewy snack made with brown rice cereal, dried cherries, almonds, and pepitas.
- Tzatziki: a protein-rich Greek dip made with yogurt and grated cucumber, served with pita or veggies.
- Hummus: a creamy dip made from chickpeas or red lentils, blended with olive oil and spices, served with pita or veggies.
Here are some ideas for healthy snacks to make at work:
- Curry-lime cashews or crunchy chili spiced chickpeas made in an air fryer.
- Peanut butter protein balls or gluten-free peanut butter chocolate chip cookies.
- Cucumber sushi: a crisp and refreshing snack packed with veggies.
- Herby baked falafel bites with a spicy mint tahini dip.
- Taco night popcorn: buttered popcorn with crushed Doritos, taco seasoning, and spices.
Here are some ideas for healthy snacks that can help with weight loss:
- Whole wheat toast topped with canned fish, or whole-grain crackers with tuna or salmon.
- Edamame: steamed unripened soybeans that are high in fiber and plant-based protein.
- Oatmeal topped with fruit, cinnamon, cocoa powder, and chocolate chips, or a savory version with eggs, avocado, and veggies.
- Chia seeds: tiny nutritional powerhouses loaded with fiber, omega-3 fatty acids, and plant-based protein. They take on a jelly-like consistency when soaked in liquid, making them great for puddings.
- Olives and feta cheese: a Greek-inspired snack that's rich in protein and healthy fats.
Here are some ideas for healthy sweet snacks:
- Peanut butter no-bake cookies: a vegan and gluten-free recipe with just 7 ingredients.
- Banana bites: a sweet and healthy snack option.
- Homemade granola bars: made with peanut butter, honey, oats, and dark chocolate for a chewy texture and sweet, nutty flavor.
- Energy balls: made with almond butter, oats, and dates for a cookie dough-like treat.
- Daifuku: a Japanese sweet made with mochi (chewy rice-flour dough) wrapped around a sweet filling, often anko (sweet red bean paste) or strawberries.
Here are some ideas for healthy savory snacks:
- Pinwheels: roll-ups made with tortillas, spread with cream cheese, hummus, or avocado, and filled with veggies, lean protein, and/or cheese.
- Bruschetta: mini toasts topped with avocado, romaine, sliced tomato, and crispy bacon.
- Air-popped popcorn: a filling and healthy snack, especially when seasoned with spices like garlic, onion, or chili.
- Roasted chickpeas: a crunchy and delightful snack.
- Avocado: sprinkle half of a medium avocado with salt and cayenne pepper for a savory and filling snack with less than 120 calories.
