Leena Watts
Snacks are an important part of healthy eating, providing nutrients and helping to curb hunger between meals. Healthy snacks can also improve your metabolism and your mental health. Making your own snacks is a great way to control what goes into them, and there are plenty of options to suit all tastes, whether you prefer salty, sweet, crunchy, or cold. For example, if you're craving something salty, try curry-lime cashews or crunchy chilli spiced chickpeas, or if you're more into sweets, try air fryer peanut butter chocolate chip cookies or peanut butter protein balls. Fruit is also a great snack, and can be paired with yoghurt, or blended into a smoothie.
| Characteristics | Values |
|---|---|
| Snack type | Sweet, salty, spicy, crunchy, cold |
| Ingredients | Fruit, vegetables, nuts, eggs, yogurt, cottage cheese, chocolate, meat, fish, oats, seeds, spices, syrup, rice, dough, etc. |
| Preparation method | Baking, blending, frying, mixing, stuffing, coating, roasting, air-frying |
| Benefits | Healthy, nutritious, weight loss, easy to make, portable, filling, energy-boosting |
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What You'll Learn
Healthy snacks to buy
Snacking is often associated with spoiling meals, but choosing the right snack can satisfy your hunger with something nutritious and healthy. Opt for snacks with protein, fiber, and healthy fats to help keep you full throughout the day. Here are some healthy snack options that you can buy:
Nuts
Nuts like pistachios, peanuts, pumpkin seeds, walnuts, and almonds are healthy and provide the perfect balance of healthy fats, protein, and fiber. However, it is easy to overeat them, so buying pre-portioned packs can help with controlling servings.
Trail Mix
Trail mix is a great option for a quick snack when you are on the go. It provides fiber, protein, and healthy fats. When buying trail mix, look for options without added sugar and with creative flavors. Portion control is important with trail mix as it is calorie-dense.
Protein Bars
If you are looking for a quick snack, protein bars can be a good option. GoMacro bars, for example, are a tasty and healthy choice.
Crackers
Crackers are a healthy snack option, especially if you stick to a high-fiber diet. Each cracker is packed with fiber, meant to keep you full for longer. You can top them with eggs or avocado for breakfast or go the savory route with crispbread pizzas for lunch or dinner.
Fruit
Fruit is a great snack option as it is portable and easy to eat. Apples, pears, grapes, grapefruit, oranges, and berries are some easily available options. You can also pair fruit with nuts or yogurt to make it more satisfying.
Hummus with Cucumbers
Hummus is typically made from chickpeas, tahini, olive oil, and garlic, providing a mix of plant-based protein, fiber, and heart-healthy fats. Enjoying sliced cucumbers dipped in hummus will help keep you full for under 100 calories.
Seaweed Snacks
Seaweed snacks are a crunchy and healthy option, with each serving containing only 25 calories.
Crisps/Chips
If you crave something crunchy, there are healthy crisp and chip options available. For example, vegetable chips and crisps can be a tasty and nutritious alternative to traditional chips.
These are just a few examples of healthy snacks that you can buy. Depending on your dietary needs and preferences, there are plenty of options available that can fit your lifestyle and flavor preferences.
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Fruit and nut combinations
Fruit and nuts are a great combination for a healthy snack. They are sweet, satisfying, healthy, and full of energy. While nuts are calorie-dense, they are made up of monounsaturated fats that are good for your health and waistline.
- Slivered almonds and dried strawberries. Dried strawberries are like fruit gummies but nicer.
- Goji berries and Brazil nuts. Goji berries are less sweet but complex and tasty, while Brazil nuts are satisfyingly crunchy.
- Almonds and dried cherries. A natural combination, reminiscent of many favorite wines.
- Cashews and dried cranberries. The creaminess of the cashews and the tartness of the cranberries are a perfect match.
- Peanuts, raisins, and sunflower seeds. A classic combination, reminiscent of peanut butter and jelly.
- Dried apple and toasted pecans. The larger size of the apple and pecan pieces slows down snacking.
- Dates and pistachios. The shells and pits of the dates and pistachios make this a slower snack, good for when you want to quickly get through a meal.
- Pumpkin seeds, golden raisins, and dried apricots. This combination has a great color and texture.
- Toasted walnuts and banana slices. This combination has a great crunch and flavor.
- Toasted hazelnuts, coconut, and cacao nibs (or chocolate chips). This combination is explicitly sweet and tastes decadent.
You can also make your own trail mix by combining dried fruit and nuts of your choice for fiber, protein, and healthy fats.
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High-protein snacks
Cheese and Nuts
Cheese is an excellent source of protein and also provides calcium and other essential nutrients. Opt for cheese sticks or sliced cheese for a convenient snack. Popular varieties include mozzarella, American, cheddar, and string cheese. Enjoy a few slices or sticks with a handful of nuts, such as almonds, for an extra protein boost and some healthy fats, vitamins, and minerals.
Hard-Boiled Eggs
Eggs are a simple and portable source of protein. Hard-boiled eggs are easy to prepare and can be enjoyed on their own or with a yogurt curry dip. For a flavour twist, try eggs stuffed with basil and Kalamata olives, or a Cobb egg salad.
Protein-Rich Salads
Salads can be a great high-protein snack option. Try a hearty chopped salad with chickpeas, cucumber, tomato, red onion, feta, olives, and Greek dressing. Alternatively, whip up a tuna and egg Niçoise salad or an avocado chicken salad for a protein-packed treat.
Jerky
Beef jerky is a well-known high-protein snack, providing 10 grams of protein per ounce. However, if you're looking for a change, try salmon jerky, which offers 12 grams of protein per ounce, or chicken jerky with 10 grams per ounce. Just be mindful of the sodium levels in these products.
Energy Bites
Energy bites are a no-bake option that can be made in advance and grabbed on the go. Try making pumpkin spice energy balls with protein powder, dates, coconut, and flaxseed meal, or matcha superfood energy bites with pecans, matcha powder, protein powder, and dates.
Homemade Protein Bars
Make your own protein bars with protein powder, bananas, nut butter, and seeds. These bars are a perfect post-workout snack to replenish your protein stores.
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Healthy snacks for kids
Healthy snacks are a great way to add nutrients to your diet and curb hunger between meals. This is especially important for growing children, who often need nutritious snacks to supplement their meals. Here are some ideas for healthy snacks that kids will love:
Fruits and Vegetables
Fruits and vegetables are an excellent source of fiber and minerals. Fresh fruit bowls or fruit salads are a great option, and you can add a zesty kick with a honey-lime syrup. Apples, carrots, cucumbers, and strawberries are all healthy snack options for kids. For a fun presentation, try making "ants on a log" by spreading peanut butter inside a stalk of celery and arranging a few raisins on top. Freeze-dried fruit is another great option, especially for kids who might be picky about eating fresh fruit.
Trail Mix
Trail mix is a nutritious and portable snack that is perfect for kids on the go. You can easily make your own at home by mixing nuts, dried fruit, and a whole-grain cereal. Pumpkin seeds, walnuts, almonds, and dried cranberries are a great combination. Just be mindful of portion sizes, as trail mix can be calorie-dense.
Yogurt
Yogurt is a healthy snack that can be paired with fruit or enjoyed on its own. For a fun treat, try making cookie dough yogurt pops or matcha strawberry yogurt pops. You can even add some granola for a little extra crunch.
Smoothies
Smoothies are a perfect snack for kids, especially when they're busy with homework or other activities. They're easy to make and can be customized with different fruits and ingredients. Try a peanut butter banana smoothie or a creamy fruit smoothie.
Healthy "Fries"
Kids love fries, but you can make healthier alternatives in an air fryer. Zucchini pizza bites, chicken tenders, and sweet potato fries are all tasty options that your kids will love. You can even make your own rolled beef taquitos in an air fryer and serve them with guacamole and oven-baked tortilla chips.
Other Ideas
- Oatmeal with cinnamon and diced apples
- Turkey and avocado roll-ups
- Crispy cauliflower nuggets
- Whole-wheat toast with cottage cheese, pineapple, and cashews
- Hard-boiled eggs
- Homemade granola bars
- Baked kale chips
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Sweet, salty, spicy, or crunchy snacks
Sweet snacks
Healthy sweet snacks can make sticking to your diet feel like a treat. Try making low-calorie ice cream, healthy milkshakes, or protein milkshakes in flavours like chocolate, vanilla, and strawberry. You can also make cookies using Greek yogurt, oats, almond butter, cinnamon, and banana to sweeten. No-bake oatmeal cookies are another tasty option, made with just three ingredients.
For a more indulgent treat, try making your own chocolate bars. Line a pan with parchment paper and mix together oat flour, peanut butter, and maple syrup. Transfer the mixture into the pan, refrigerate for 30 minutes, then slice into bars and drizzle with melted chocolate.
Salty snacks
Salty snacks are typically not known for being healthy, but there are some better options. For example, instead of deep-frying potatoes to make chips, you can bake them. You can also make French fries in an air fryer, which eliminates the need for a greasy pot of oil.
If you're feeling ambitious, try making your own pretzels and seasoning them with coarse sea salt. You can also make your own ranch seasoning and mix it with crunchy pretzel sticks, roasted nuts, and popcorn.
Spicy snacks
For a spicy snack, try making Sriracha popcorn. Simply melt some butter and mix it with hot Sriracha, then pour over stovetop popcorn. You can also make spicy devilled eggs, topped with a crunchy barbecue potato chip.
If you're looking for something more substantial, try making a spicy marinara baguette pizza. Spread spicy marinara sauce on a baguette, top with cooked crumbled Italian sausage and shredded mozzarella, then bake until bubbling. Top with Parmesan and parsley.
Crunchy snacks
Chickpeas are a great source of crunch when roasted. Drain and rinse some chickpeas, then dry them with a kitchen towel. Mix together oil, smoked paprika, cumin, salt, and a pinch of cayenne, then toss the chickpeas in the mixture until well coated. Roast in the oven until crisp and crunchy.
Kale chips are another healthy, crunchy snack. Tear kale into pieces, then toss with olive oil, vegan parmesan, garlic powder, and salt and pepper to taste. Spread the kale on a baking sheet and bake until crisp.
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Frequently asked questions
Here are some simple and quick diet snack ideas:
- Crispy Cauliflower Nuggets
- Peanut Butter Banana Smoothie
- Trail mix with dried fruit and nuts, pumpkin seeds, walnuts, almonds, and dried cranberries
- Whole wheat toast topped with canned fish
- Greek yogurt with fruit, berries, or granola
If you're craving something sweet, try these healthier alternatives:
- Cookie Dough Yogurt Pops
- Matcha Strawberry Yogurt Pops
- Air Fryer GF Peanut Butter Chocolate Chip Cookies
- Peanut Butter Protein Balls
- Cottage Cheese with Pineapple and Cashews
When you're at work, it's best to have snacks that are portable and don't need to be refrigerated. Here are some ideas:
- Curry-lime cashews
- Air fryer crunchy chilli spiced chickpeas
- Crispy Hot Honey Cauliflower Nuggets
- Fruit
- Trail mix
These are some healthy, high-protein snack options:
- Edamame
- Turkey roll-ups with cheese and vegetables
- Eggs
- Cottage Cheese with Tomatoes, Cucumbers, and Bell Peppers
- High-Protein Energy Bars
