Introducing Healthy Snacking
We all know that snacking plays an important part in our daily lives. Whether it’s a mid-morning snack to help us power through the day, a post-workout refuel, or a late-night treat, snacks can be a great way to enjoy food and keep us feeling full and energized. However, not all snacks are created equal. Many of us reach for the most convenient and tasty snacks, without considering how they’ll affect our health and wellbeing. But, with a few simple swaps, you can make healthier decisions without compromising on taste.
The trick is to think of snacks as mini meals, rather than treats. Healthy snack ideas should include a protein, a carbohydrate, and a healthy fat. This combination of macronutrients provides the energy and nutrients your body needs to stay energized and satisfied until your next meal. It’s also important to consider the snacks you opt for when looking for healthy snack ideas. That’s why it’s best to pick snacks which are nutrient-dense, rather than calorie-dense. Nutrient-dense snacks provide a range of health benefits, including vitamins and minerals, as well as fiber and protein, which will help to keep your blood sugar levels stable.
Now that you know what to look for, let’s take a look at 10 of the best healthy snack ideas that make for great mini meals. From protein-packed snacks to healthy treats, these snacks make for the perfect grab-and-go options.
1. Greek Yogurt with Blueberries and Walnuts
This snack is a great combination of protein, healthy fats, and complex carbs. Greek yogurt is a great source of protein and calcium, while blueberries are full of antioxidants. Walnuts are a great source of essential fatty acids, which help to keep your body functioning optimally. If you’re looking for a bit of sweetness, add a tablespoon of honey or maple syrup. You could also top with some chia or flax seeds for an extra nutrient boost.
Ingredients
- 1 cup of Greek yogurt
- 3/4 cup of blueberries
- 1/4 cup of walnuts, chopped
- 1 tablespoon of honey or maple syrup (optional)
- 1 tablespoon of chia or flax seeds (optional)
Instructions
- Combine the Greek yogurt, blueberries, and walnuts in a bowl.
- If desired, add the honey or maple syrup and chia or flax seeds.
- Mix until all the ingredients are combined.
- Enjoy!
Nutrition
Per Serving: 564 calories, 25g fat, 44g carbohydrates, 36g protein, 5g fiber
2. Avocado Toast
Avocado toast is a great way to get in your healthy fats and complex carbs. Avocados are a great source of healthy fats, which help to keep your body functioning optimally. They’re also full of fiber and protein, which will help to keep you feeling full for longer. Adding some fresh herbs and spices will add a boost of flavor and extra nutrients. For a bit of sweetness, you could also add some fresh fruit.
Ingredients
- 1/2 avocado, mashed
- 1 slice of whole wheat bread
- 1/4 teaspoon of garlic powder
- 1/4 teaspoon of sea salt
- 1/4 teaspoon of black pepper
- 1/4 teaspoon of smoked paprika
- 1/4 teaspoon of red chili flakes (optional)
- 1/4 teaspoon of fresh lemon juice
- A few sprigs of fresh herbs, such as parsley, cilantro, or basil (optional)
- 1/4 cup of fresh fruit, such as berries or chopped mango (optional)
Instructions
- Toast the bread until lightly golden brown.
- Combine the mashed avocado, garlic powder, sea salt, black pepper, smoked paprika, red chili flakes, and fresh lemon juice in a bowl.
- Mix until all the ingredients are combined.
- Spread the avocado mixture on the toast.
- Top with fresh herbs and fresh fruit, if desired.
- Enjoy!
Nutrition
Per Serving: 397 calories, 22g fat, 38g carbohydrates, 10g protein, 8g fiber
3. Hummus and Veggie Sticks
Hummus and veggie sticks are a great combination of protein, healthy fats, and carbohydrates. Hummus is full of healthy fats, protein, and fiber, while the veggies provide a range of vitamins and minerals. You could also add some nuts or seeds for an extra boost of healthy fats and protein. To make this snack even more filling, you could add a hard-boiled egg or some cooked quinoa.
Ingredients
- 1/2 cup of hummus
- 1/2 cup of chopped vegetables, such as carrots, cucumbers, bell peppers, or celery
- 1/4 cup of nuts or seeds, such as almonds, walnuts, pumpkin seeds, or sunflower seeds (optional)
- 1 hard-boiled egg, chopped (optional)
- 1/4 cup of cooked quinoa (optional)
Instructions
- Spread the hummus on a plate.
- Arrange the chopped vegetables, nuts or seeds, hard-boiled egg, and cooked quinoa on the plate, if desired.
- Enjoy!
Nutrition
Per Serving: 177 calories, 10g fat, 15g carbohydrates, 8g protein, 4g fiber
4. Trail Mix
Trail mix is a great snack for on-the-go. It’s full of healthy fats, protein, and carbohydrates, as well as vitamins and minerals. You can customize your trail mix to include whatever ingredients you like. For example, you could add nuts, seeds, dried fruit, and dark chocolate chips. Just be sure to watch your portion sizes, as trail mix can be high in calories.
Ingredients
- 1/4 cup of nuts, such as almonds, walnuts, or pecans
- 1/4 cup of seeds, such as pumpkin seeds or sunflower seeds
- 1/4 cup of dried fruit, such as raisins, cranberries, or apricots
- 1/4 cup of dark chocolate chips (optional)
Instructions
- Combine the nuts, seeds, and dried fruit in a bowl.
- If desired, add the dark chocolate chips.
- Mix until all the ingredients are combined.
- Enjoy!
Nutrition
Per Serving: 514 calories, 32g fat, 41g carbohydrates, 17g protein, 8g fiber
5. Apple Slices with Peanut Butter
Apples and peanut butter are a classic combination. Apples are full of fiber and vitamins, while peanut butter is a great source of protein and healthy fats. To make this snack even healthier, you could opt for natural, unsweetened peanut butter. You can also sprinkle some cinnamon on top for an extra boost of flavor.
Ingredients
- 2 apples, sliced
- 2 tablespoons of peanut butter
- 1/4 teaspoon of cinnamon (optional)
Instructions
- Slice the apples into thin wedges.
- Spread the peanut butter on the apple slices.
- Sprinkle with cinnamon, if desired.
- Enjoy!
Nutrition
Per Serving: 275 calories, 16g fat, 33g carbohydrates, 8g protein, 6g fiber
6. Kale Chips
Kale chips are a great way to get your greens in. Kale is full of vitamins, minerals, and antioxidants, as well as fiber and protein. You can make your own kale chips by baking or air-frying the kale. To make them extra tasty, you could add some herbs and spices, such as garlic powder, sea salt, and black pepper.
Ingredients
- 1 bunch of kale, washed and dried
- 1 tablespoon of extra-virgin olive oil
- 1/4 teaspoon of garlic powder
- 1/4 teaspoon of sea salt
- 1/4 teaspoon of black pepper
Instructions
- Preheat the oven to 350°F.
- Tear the kale into small pieces and place on a baking sheet.
- Drizzle with the extra-virgin olive oil.
- Sprinkle with the garlic powder, sea salt, and black pepper.
- Bake for 10-15 minutes, or until the kale is crispy.
- Enjoy!
Nutrition
Per Serving: 73 calories, 5g fat, 7g carbohydrates, 2g protein, 2g fiber
7. Hard-Boiled Eggs
Hard-boiled eggs are a great source of protein, healthy fats, and vitamins. They’re also easy to make and perfect for on-the-go snacking. For a bit of extra flavor, you could sprinkle some herbs and spices, such as paprika, sea salt, and black pepper, on top. You could also add a slice of toast or some crackers for a bit of extra energy.
Ingredients
- 2 eggs, hard-boiled
- 1/4 teaspoon of paprika
- 1/4 teaspoon of sea salt
- 1/4 teaspoon of black pepper
- 1 slice of whole wheat toast (optional)
- 1/4 cup of crackers (optional)
Instructions
- Boil the eggs for 8-10 minutes, or until hard-boiled.
- Peel the eggs and cut into slices.
- Sprinkle with the paprika, sea salt, and black pepper.
- Serve with the toast and crackers, if desired.
- Enjoy!
Nutrition
Per Serving: 132 calories, 9g fat, 1g carbohydrates, 11g protein, 0g fiber
8. Tuna Salad
Tuna salad is a great way to get your protein in. Tuna is a great source of healthy fats and protein, while the vegetables provide a range of vitamins and minerals. To make this snack even healthier, you could opt for canned tuna that’s packed in water, rather than oil. To make it more filling, you could add some cooked quinoa or serve