Quick & Healthy Snack Ideas

By Bryan Kittman | January 26, 2020

The concept of snacking has been hijacked by unhealthy options that can throw any diet out of whack. This, however, doesn’t mean that your snacking habits have to be like that. If you love to snack, try out these healthy ideas that are satisfying yet highly nutritious. 

Avocado and Salsa on Ezekiel Toast 

Ezekiel bread is packed with a combination of 6 grains and legumes that are easy to digest and rich in antioxidants. Pair it with an avocado and salsa for a nice boost of healthy fats. 

Ingredients:

• 1/4 medium avocado
• 1 slice sprouted bread
• 2 tablespoons salsa

How to prepare: Toast bread and top with sliced or mashed avocado and salsa

Serving Size: 1 slice

• Protein: 5g
• Calories: 149
• Sugar: 3g

Baked Apple Chips 

Everyone loves a crunchy snack, and these lightly sweet baked apple chips are a great option, packed with healthy fiber and potassium. 

Ingredients:

• 3 large Red Delicious apples, cored
• 1 tsp cinnamon
• 2 tbsp sugar

How to prepare: Full recipe here

Serving Size: 1/3 of recipe

• Protein: 1g
• Calories: 141
• Sugar: 27g

Blueberry Vanilla Greek Yogurt Granola Bars 

Breakfast bars are a great way to get a boost of energy in the morning, and these are an easy homemade option packed with nutrients. 

Ingredients:

• 2 cups rolled oats
• 1 1/2 cup brown rice crisps
• 1/4 cup shredded unsweetened coconut
• 1/4 cup whole roasted almonds, roughly chopped
• 1 tablespoon of chia seeds
• 1/4 teaspoon salt
• 1/2 cup peanut butter or almond butter
• 1/2 cup honey
• 1 1/2 teaspoon vanilla
• 1 (rounded) cup fresh blueberries or 3/4 cup dried blueberries

Greek Yogurt Coating

• 1 tablespoon water
• 1 teaspoon vanilla extract
• 1/2 teaspoon gelatin
• 1/4 cup greek yogurt
• 1 tablespoon honey
• pinch of salt
• 2 cups powdered sugar

How to prepare: Full recipe here

Serving Size: 1 muffin

• Protein: 5g
• Calories: 146
• Sugar: 10g

Caprese Salad 

This is colorful salad is perfect for a quick serving of protein along with a solid dose of necessary vitamins. 

Ingredients:

• 1 tablespoon balsamic vinegar
• 1 Roma tomato medium
• 1/2 tablespoon extra virgin olive oil
• 1 oz Mozzarella
• 2 1/2 leaves (2 g) fresh basil

How to prepare: Slice tomato and mozzarella and layer with basil leaves. Drizzle with balsamic vinegar and oil.

Serving Size: full recipe

• Protein: 6g
• Calories: 160
• Sugar: 4g

Cottage Cheese topped with Cucumber, Tomato, Avocado Salad 

If you need a refreshing pick-me-up, this salad delivers all the necessary protein and healthy fats. 

Ingredients:

• 1/2 cup (not packed) cottage cheese – low-fat 2% milkfat
• 1 tablespoon lemon juice
• 1 dash salt
• 1/4 teaspoon pepper
• 1/2 teaspoon garlic powder
• 1/2 cup grape tomatoes (halved)
• 1/2 cup English seedless cucumber (chopped)
• 1/2 small avocado (cubed)
• 2 tablespoons cilantro (chopped)

How to prepare: Mix together chopped cucumber, halved tomatoes, avocado, lemon juice, cilantro, garlic, salt, and pepper and use to top cottage cheese.

Serving Size: full recipe

• Protein: 17g
• Calories: 174
• Sugar: 2g

Edamame with Soy Sauce and Garlic 

These Japanese boiled soybeans are delicious treats that can quickly become your new favorite snack. 

Ingredients: 

• Edamame 
• 1 tablespoon of soy sauce 
• Minced garlic 

Fresh Strawberries Drizzled with Coconut Butter 

A sweet and satisfying treat that is Paleo-friendly.

Ingredients:

• 1 cup fresh strawberries
• 1 tablespoon coconut butter (melted)

How to prepare: Drizzle the coconut butter on the fresh strawberries and enjoy!

Serving Size: 1 cup

• Protein: 2g
• Calories: 154
• Sugar: 8g

Greek Yogurt Topped with Mixed Berries and Honey 

Sweeten up your Greek Yogurt with some mixed berries and a light drizzle of honey

Ingredients:

• 1/2 cup Chobani Greek Yogurt
• 1/2 cup mixed berries

How to prepare: Pour mixed berries over yogurt

Serving Size: 1 recipe (1 cup)

• Protein: 12g
• Calories: 135
• Sugar: 9g

Jicama and Pesto 

Try dipping some crunchy jicama sticks into a savory pesto dip for a satisfying snack. 

Ingredients:

• 1/2 medium jicama
• 1 tablespoon pesto, fresh or prepared

How to prepare: Peel the jicama. (Put a little muscle into it; jicama skin is much tougher than potato skin.) Slice jicama into sticks and put half in the refrigerator for later. Serve the sticks with pesto.

Serving Size: 1 recipe

• Protein: 4 grams
• Calories: 220
• Sugar: 6 grams

Mini Pita Black Bean Quesadilla 

These easy-to-make quesadillas are great for on-the-go snacks. 

Ingredients:

• 1 oz, Cheese – Mozzarella, part skim milk
• 1 whole-wheat mini pita bread (29g)
• 1/4 medium avocado
• 2 tablespoon salsa
• 1/4 cup black beans

How to prepare: Top the open pita half with 1oz shredded cheese, diced avocado, rinsed black beans, and fresh salsa. Place the other Pita half on top and place the quesadilla on a foreman grill or quesadilla maker until toasted and cheese is melted. You can also cook the pita quesadilla in a pan or toaster oven.

Serving Size: 1 pita

• Protein: 15g
• Calories: 260
• Sugar: 3g

Olives 

Olives are rich in healthy fats and can be a satisfying quick snack that can be thrown in any lunch bag. 

Serving Size: 10 olives

• Protein: 0g
• Calories: 50
• Sugar: 0g