Oh no! It’s 3PM, and your stomach is starting to growl. You can feel the hangry building up inside, and you need something to carry you through until your next meal. But will a snack ruin all of your health goals?
Not if we can help it! Whether you are trying to gain, lose, or maintain weight, snacking can be one of the hardest parts of eating a healthy diet.
That is why we put together this list of 40 easy and fulfilling snacks that are perfect for someone intent on sticking to a healthy diet!
Healthy Snacks You Can Buy
Snacking on the go can be challenging if you’re trying to eat a healthy diet. It’s easy to grab something from the vending machine or a fast food joint, but that won’t do your body any favors.
Luckily, plenty of healthy snacks are easy to find on the go. So, here are some great options if you’re looking for a quick snack to get you through your day or something to satisfy your sweet tooth.
Note: Some of these healthy snacks can be made at home too!
1. Fresh Fruit
Healthy snacking doesn’t have to be complicated! Reach for a piece of portable and easy-to-eat fruit like a banana, apple, pear, grapefruit, or orange.
Most convenience stores carry fruit, so it’s easy to find on the go. Not only are fruits packed with fiber and minerals, but they also make a great small snack.
If you’re looking for something more filling, try pairing your fruit with a handful of nuts or a cup of yogurt.
2. Dried Fruit
Did you know that dried fruit is an excellent source of essential vitamins and minerals? From potassium, which is important for maintaining healthy blood pressure, to fiber, which helps to regulate blood sugar levels, dried fruit is a nutritious treat that won’t break your diet!
It’s easy to find, too – most convenience stores and even some vending machines stock dried fruit! Just remember to keep portions small if you are trying to lose weight.
3. Nuts and Seeds
Nuts and seeds make for an excellent, nutritious snack. Not only are they delicious, but they also provide a balanced combination of healthy fats, protein, and fiber. You can choose from nuts and seeds, such as walnuts, almonds, Brazil nuts, hazelnuts, pine nuts, macadamia nuts, cashews, pumpkin seeds, sunflower seeds, and pistachios.
Beyond being tasty, they are linked to numerous health benefits and are incredibly filling. In fact, studies suggest that, despite their higher calorie and fat content, consuming nuts in moderation may even help you lose weight.
These snacks are great for on-the-go snacking as they don’t require refrigeration. However, remember to be mindful of your portion size and stick to about 1 ounce or 1/4 cup if weight loss is your goal.
4. Vegetables
Make snacking healthy and delicious with vegetables: they are low in calories, high in fiber, and packed with essential nutrients. Plus, they contain a variety of phytochemicals and other plant compounds that can help protect against chronic diseases. And, unlike many processed snacks, veggies are typically low in sugar and fat.
Snack smarter by adding more veggies to your routine — they can help you maintain a healthy weight, improve your overall health, and reduce your risk of developing chronic diseases.
Baby carrots, cherry tomatoes, cucumber slices, and other vegetables are easy to find on the go and make a crunchy and refreshing snack.
5. Hummus
Chickpeas, the main ingredient in hummus, are a good source of protein, fiber, and various vitamins and minerals. In addition, they have been shown to help regulate blood sugar levels, reduce cholesterol levels, and improve digestion.
Hummus is also low in calories, making it a good choice for those trying to manage their weight. It can be enjoyed as a dip with vegetables or whole-grain crackers, providing a satisfying snack that is both flavorful and nourishing.
Luckily it is also easy to find in most convenience or grocery stores.
6. Greek Yogurt
Greek yogurt is an excellent source of protein, making it a satisfying and filling snack. Protein is essential for muscle growth and maintenance and can help you maintain a healthy weight.
Greek yogurt usually has less sugar than regular yogurt, making it an ideal choice for reducing sugar consumption. It also contains probiotics, beneficial bacteria that help maintain a healthy gut microbiome. Greek yogurt is also rich in calcium and other essential nutrients like vitamin D and potassium.
Greek yogurt is a really versatile food. Enjoy it on its own, or use it as a base for dips. Eat it as a snack, or top it with fruits or nuts for an extra tasty treat!
7. Bars
Energy and protein bars can be great healthy snacks because they often contain nutrients such as protein, fiber, and healthy fats. As a result, they can provide sustained energy and help with muscle recovery and repair.
Additionally, good energy and protein bars are made with whole, natural ingredients and don’t contain added sugars. However, it is essential to read labels and choose bars low in added sugars that do not contain unhealthy ingredients such as trans fats.
8. Drinks
There are plenty of healthy drink options to choose from that are packed with nutrients and won’t ruin your diet. Depending on your goals, vegetable juice, protein shakes, teas, and premade smoothies are all great healthy options.
Remember to check ingredients and pick options that fit your goals. For example, smoothies aren’t a great option if you are trying to lose weight. Instead, you would be better off sticking to an unsweetened tea or low-calorie protein shake.
9. Air-Popped Popcorn
Yeah, regular air-popped popcorn — not the movie-theater kind doused in butter.
Popcorn is a whole grain and contains filling fiber and less than 100 calories in a satisfying three-cup serving. Just be sure to watch your portion sizes and avoid adding too much salt or butter.
Add some flavor with olive oil, Parmesan cheese, herbs and spices, or nutritional yeast.
10. Hard-Boiled Eggs
Whole eggs are one of the healthiest foods you can eat, and they are incredibly filling, thanks to their protein content.
Their higher cholesterol levels gave them a bad reputation in the health community for years. However, recent studies suggest that moderate egg intake — 3–4 eggs weekly — may benefit arterial stiffness, a risk factor for heart disease.
Additionally, hard-boiled eggs are a convenient way to enjoy a high-protein snack. Keep the yolk to get vital nutrients like vitamin D and choline, or eat just the whites to keep calories low.
11. Jerky or Meat Sticks
Jerky or meat sticks make excellent high-protein, easy-to-find, portable snacks. However, some brands and flavors contain more added sugar and sodium.
Because of this, you will want to look for jerky with fewer added ingredients. Check the nutrition facts to find an option that fits your goals best.
Most beef jerkies and sticks contain around 7 grams of protein per ounce.
Note: Remember to choose healthy snacks that balance nutrients, such as protein, fiber, and healthy fats. It’s also important to pay attention to portion sizes, as it’s easy to overeat snack foods.
Healthy Snacks You Can Make at Home
Most of us are guilty of reaching for unhealthy snacks when hunger strikes. But with some creativity, you can make nutritious snacks right in your home. Not only will they help you stay full and energized, but they’ll also provide a guilt-free indulgence. Here are some of our favorite healthy snacks you can make at home to keep your cravings at bay.
12. Smoothies
There are so many options when it comes to smoothies! Fresh fruit smoothies, protein smoothies, and green smoothies are all fantastic healthy snack options you can tailor to your goals.
Add fresh fruits or berries, which provide essential vitamins, minerals, fiber, and antioxidants.
You can also use plant-based protein sources such as nut butter, seeds, or protein powder, which can add additional nutrients. Or your smoothies can be made with low-fat or non-dairy milk or Greek yogurt, providing extra protein and calcium without adding excess fat. The protein will help keep you full and satisfied.
If you want some leafy greens, toss in some kale or spinach! And if you are worried about the taste but still want to get in the benefits of the greens, try adding a great-tasting greens powder like this!
Smoothies can be a convenient and tasty way to add more nutrients to your diet.
13. Veggies and Hummus
The fresh flavor and crunch of sliced-up carrots, cucumbers, bell peppers, and other vegetables pair well with a rich, creamy hummus dip. Hummus also provides plant-based protein, fiber, and heart-healthy fats.
Enjoy a cup of sliced cucumbers dipped in 2 tablespoons of hummus to satisfy snack cravings for under 100 calories. Or pair them with whole-grain crackers or pretzel sticks for a heartier snack.
14. Homemade Trail Mix
Craft a delicious and nutritious trail mix by combining dried fruit, nuts, and healthy fats like seeds. Select fruits without added sugar and get creative with flavors. For example, try dried mango with cashews, dried cherries with peanuts, and dried apples with almonds. You can even add a bit of dark chocolate to make it that much more enjoyable!
A homemade trail mix is perfect if you’re looking for a convenient snack on the go. However, if you’re trying to lose weight, keep your portion sizes modest, as dried fruit and nuts are high in calories.
15. Topped Greek Yogurt
Plain Greek yogurt and berries or granola make a delicious, high-protein healthy snack. Plus, the additions make it even more nutrient-dense.
Greek yogurt is high in protein, and berries are one of the best antioxidant sources you can consume.
Add a mixture of different berries to your yogurt to get an array of nutrients, antioxidants, and a mix of their sweet and tart flavors. Or top a bowl of plain Greek yogurt with homemade or store-bought granola for a protein-packed snack.
16. Avocado Toast
Avocado is a good source of nutrients, including fiber, healthy fats, and various vitamins and minerals. Avocado is high in monounsaturated fat, which can help to reduce cholesterol levels and lower the risk of heart disease. Avocado is also a good source of potassium, which can help to regulate blood pressure.
In addition to the health benefits of avocado, toast made from whole-grain bread can also be a good source of fiber and other important nutrients. So choosing whole-grain bread instead of white bread can help increase the snack’s overall nutritional value.
It’s important to note that the nutritional value of avocado toast can vary depending on the specific ingredients and portion sizes used. For example, adding additional toppings such as cheese or bacon can increase the calorie and fat content of the snack. However, when prepared in a balanced and moderate way, avocado toast can be a healthy and satisfying snack.
All you need to do is mash up some avocado and spread it on a slice of whole-grain bread with a sprinkle of salt, pepper, herbs, or spices for a tasty and healthy snack.
17. Energy Balls
Energy balls can be made with whole grains, nuts, seeds, and dried fruit, which provide fiber, protein, healthy fats, and antioxidants.
They can also be sweetened with natural sweeteners, such as honey or maple syrup, rather than refined sugars. Additionally, they are often made without artificial additives or preservatives, making them a more natural and healthier snack option.
To make them, mix together oats, nuts, seeds, dried fruit, and a little bit of honey or maple syrup and roll them into bite-sized balls for a quick and easy snack on the go. Here are some recipes for them!
18. Parfait
Parfaits can be made with healthy ingredients such as Greek yogurt, fresh fruit, and granola, which provide nutrients such as protein, fiber, vitamins, and minerals.
If you are trying to stay low-calorie, parfaits can be made with low-fat or fat-free yogurt. Using these ingredients can help reduce the amount of saturated fat and calories in the snack.
To make a parfait, layer Greek yogurt, fresh berries, and granola in a jar or glass.
19. Roasted Chickpeas
Chickpeas are an excellent source of fiber and plant-based protein. In addition, roasting them helps turn them into a crunchy and delightful snack!
You can make your own by tossing them in a little olive oil, salt, and your favorite spices and roasting them in the oven or air fryer. But you can also usually find them in the snack section of your grocery store.
20. Apple Slices with Peanut Butter
Apples and peanut butter are an epic duo – both nutritionally and flavor-wise.
On the one hand, apples are an excellent source of fiber. On the other hand, peanuts boast healthy fats, plant-based protein, and fiber – the perfect combo for a satisfying snack. You’ll enjoy a delectable mix of crunch and creaminess by combining apples with peanut butter. Sprinkle on some cinnamon for an extra flavor kick!
Just remember that most store-bought peanut butter varieties contain added sugars and oils. So check the ingredient list and select one containing just peanuts and salt.
21. Homemade Protein Bars
Protein bars are a great healthy way to get in some filling protein and fiber! Here is a simple recipe to make them at home:
- Combine 1 cup of oats or oat flour, 1/2 cup of your choice of nut butter, 1/4 cup of honey, and 1 scoop of protein powder in a mixing bowl. Mix until the ingredients are well combined. (Play with the measurements to get the texture you want!)
- Press the mixture into an 8×8-inch baking dish lined with parchment paper.
- Melt 1/4 cup of dark chocolate chips in a microwave-safe bowl, stirring every 30 seconds until smooth.
- Pour the melted chocolate over the protein bar mixture and spread it evenly with a spatula.
- Place the dish in the refrigerator for at least an hour to allow the bars to set.
- Once set, cut the bars into squares and store them in an airtight container in the fridge for up to a week. Enjoy as a quick, healthy snack or pre-workout fuel.
Don’t be afraid to make this recipe your own by adding other ingredients like flax seed, nuts, and flavoring!
22. Cottage Cheese and Fruit
Cottage cheese is an incredibly filling, low-calorie, high-protein snack, serving 24 grams in just 1 cup. Enjoy a sweet, creamy, and satisfying snack by pairing cottage cheese with fruits – from tropical pineapple, papaya, and watermelon, to tomatoes and jalapenos for a savory option.
23. Celery with Cream Cheese
If you’re looking for a classic low-carb snack that will keep you satiated, look no further than celery sticks with cream cheese. Combining a crunchy texture from the celery with the creaminess of the cheese, it’s a fiber-packed snack that you can enjoy.
Try celery sticks with your favorite nut butter for a different crunchy and creamy combination. With just 5 small celery sticks and about 1 ounce of cream cheese, you can enjoy a snack with roughly 100 calories.
24. Kale Chips
Kale is a nutritional powerhouse that deserves a spot in your diet! It’s brimming with fiber and antioxidants like beta-carotene, lutein, and zeaxanthin. It’s also packed with minerals like calcium and phosphorus and has a lower level of oxalic acid than many other leafy greens.
Whether you’re looking for a healthy snack or just a more delicious way to enjoy kale, this easy recipe for kale chips is the perfect solution. Paired with olive oil and seasoned to perfection, this snack provides about 150 calories and a satisfying crunch!
Kale Chips
Ingredients:
- 1 cup of bite-sized kale leaves
- 1 tablespoon of olive oil
- 1/4 teaspoon of salt
Directions:
Combine all your ingredients in a bowl and stir them well. Then, spread the kale pieces onto a parchment-lined baking sheet and bake at 350°F for 10–15 minutes until they become crispy and slightly browned. Pay attention to them, as they can burn quickly. Enjoy!
25. Dark Chocolate and Almonds
Looking for a snack that satisfies your cravings and boosts your health? Dark chocolate and almonds are a match made in heaven! The rich chocolate flavor combined with the crunchy nuts is a powerful taste combination. Plus dark chocolate contains antioxidants, and almonds are a great source of healthy fats.
Enjoy a few teaspoons of dark chocolate chips or a square of dark chocolate with a handful of nuts for a heart-healthy, satisfying, and portable snack.
26. Chia Pudding
Chia seeds are packed with fiber, omega-3 fatty acids, and plant-based protein – a true superfood! When soaked in liquid, they become jelly-like, perfect for creating delicious and healthy puddings.
Ready to whip up a tasty snack? Here’s an easy recipe for you to try:
Chia Seed Pudding
Ingredients:
- 1 tablespoon of chia seeds
- 1/3 cup of milk of your choice
- 1/2 tablespoon of cocoa powder or peanut butter for flavor
- 1/2 cup of mixed berries
- Optional – Maple syrup or honey
Directions:
Combine the chia seeds and liquid of your choice in a small bowl or jar. Cover the container and chill it in the fridge for at least 30 minutes. Sprinkle in cocoa powder or peanut butter and sweetener, and garnish it with berries for a delicious treat!
27. Cheese with Crackers or Fruit
Cheese is a delicious, high-protein food filling enough to be a snack on its own – but why stop there? Take your snack to the next level by pairing it with whole-grain crackers or fruit to add some fiber.
Go with the cheese you’re craving, whether it’s mozzarella, ricotta, or feta. Cheese gives you protein and calcium in every bite – the amounts of those nutrients vary slightly depending on the type you choose.
For a convenient on-the-go option, spread some cheese on your favorite whole-grain crackers or grab string cheese with a piece of fruit.
28. Whole Wheat Toast with Fish
Fish probably isn’t what you’d typically think of when you hear the word snack. However, if you need a healthy snack that doesn’t require refrigeration and will keep you full, reach for some canned fish! Salmon, sardines, and tuna are all packed with omega-3 fatty acids that can reduce your risk of heart disease, inflammation, and other health problems.
Try topping a piece of whole wheat toast with smoked salmon for a filling snack. Or, for something smaller, grab some whole grain crackers and canned tuna for a quick, nutritious bite!
29. Oatmeal
Oatmeal is the perfect snack – whether you’re eating it hot or cold, at home or on the go. All you need is a slightly smaller portion than you would for a meal. In addition, this nutritious whole grain provides fiber and higher protein content compared to other cereals.
You can satisfy your sweet tooth with oatmeal topped with fruit, cinnamon, cocoa powder, and chocolate chips, or go for a savory version by adding eggs, avocado, mushrooms, or tomatoes. There’s something for everyone!
30. Meat and Cheese
This simple snack is a long-time delicious and nutritious favorite! The high protein content will keep you feeling full, and who doesn’t love cheese!
Feeling fancy? Put together a charcuterie board with meats, cheeses, and pickled veggies. On the run? Roll up some turkey, cheddar, and vegetables for some added crunch!
31. Spicy Avocado
Avocados are some of the most nutritious and satisfying foods due to their high fat and fiber content.
Sprinkle half of an avocado with salt, a dash of cayenne pepper, or your favorite hot sauce for a savory, filling snack under 120 calories.
31. Guacamole with… Anything
While we are on the topic of avocados, it makes sense to bring guac in! Guac with baked corn chips, guac on salad, or guac with veggies- you really can’t go wrong with it!
Want a lower-calorie option? Try three ounces of guacamole with 1 red bell pepper for a snack under 200 calories packed with antioxidants, vitamins, and minerals.
Looking for Unique Healthy Snack Options?
Bored of the same old snacks you’ve been eating? Try these snacks from other cultures for something new!
32. Tomatoes and Mozzarella
Tired of boring snacks? Tomatoes and mozzarella cheese are a delicious way to add more veggies to your diet. Mix tomatoes with mozzarella, basil, balsamic vinegar, and a drizzle of olive oil for a snack with protein, fiber, and healthy fats.
This tasty and fresh treat can also be served as a delicious side salad for your next meal.
33. Edamame
Edamame is a delicious and nutritious steamed snack that is perfect for anyone following a vegan or vegetarian diet. Packed with protein and fiber, one cup of these unripened soybeans in the pod provides 18 grams of protein and 8 grams of fiber.
So, if you’re looking for a tasty and healthy snack, edamame is the way to go!
34. Pear with Ricotta Cheese
Pears and ricotta cheese can be a delicious healthy snack with a sweet taste, creamy texture, and excellent benefits!
Pears are a good source of fiber, which can help with digestion and weight management. They also contain a variety of vitamins and minerals, including vitamin C, potassium, and copper.
Ricotta cheese is a good source of protein and calcium and is relatively low in fat compared to other types of cheese.
35. Cantaloupe and Prosciutto
Cantaloupe is a nutritious and delicious fruit that provides dietary fiber and vitamins A and C.
Spice up your snack with the perfect balance of sweet and salty flavor by wrapping 4 medium cantaloupe wedges in thin slices of prosciutto – all for under 180 calories!
36. Olives with Feta Cheese
Olives are essential to the Mediterranean diet, packed with heart-healthy monounsaturated fats and powerful antioxidants. Try combining olives with feta cheese for a Greek-inspired snack rich in protein and healthy fats.
Of course, you don’t have to eat them alone – why not serve them over whole wheat bread for a snack with complex carbs?
Note: Feta cheese is also great with watermelon or tomatoes!
37. Seaweed Snacks
If you like sushi, you will most likely also like seaweed snacks! These small sheets of dried seaweed are super low in calories, high in fiber, iodine, magnesium, and potassium – and delicious!
Seaweed is also sustainable and eco-friendly as it can be grown without pesticides or fertilizers and requires minimal land and water.
38. Bruschetta
This Italian classic is made with fresh ingredients like tomatoes, basil, olive oil, and cheese, all served on toasted bread. It provides fiber and antioxidants and typically only contains about 50-70 calories.
39. Tzatziki
Tzatziki is a healthy snack made with yogurt, cucumber, and herbs, which are all nutritious and low in calories. The yogurt provides protein and calcium, and the cucumber is high in water and fiber, which can help digestion. The herbs, such as dill and parsley, are rich in antioxidants and other nutrients.
Tzatziki is typically served with vegetables or whole-grain bread, adding even more nutrients to the snack.
40. Kimchi
Kimchi, like most fermented food, contains beneficial bacteria called probiotics. These probiotics can help improve digestion and boost the immune system.
Kimchi is also low in calories and high in fiber, making it a good choice for weight loss or weight management. It is also a good source of vitamins and minerals, including vitamins C, K, and iron.
Additionally, kimchi is often made with vegetables such as Napa cabbage, which are rich in antioxidants and may have anti-inflammatory properties.
And Finally – Last Night’s Leftovers
Looking for a healthy snack without the hassle of having to cook? Make the most out of your leftovers! You can enjoy a complete and balanced snack with just a few seconds of preparation. Just store them in the refrigerator to keep them fresh and delicious.
Why You Shouldn’t Stress Snacking
Studies on snacking and whether it helps with losing weight are inconclusive. Still, some research suggests that increasing your meal frequency by snacking may help manage hunger and control blood sugar levels.
Snacking allows you to increase your intake of nutrient-rich foods, like fruits and veggies – which most people need to include! Opt for snacks that have protein, fiber, and healthy fats to stay full throughout the day. That way, you’ll find it easier to make healthy decisions about your next meal.
Planning ahead and selecting nutrient-rich foods for snacks can help you achieve your weight management goals by keeping hunger at bay and helping you stay satiated between meals.
No single snack will result in weight loss. Still, these snacks can contribute to a weight loss plan when incorporated into a healthy eating pattern.
The Bottom Line for Eating Healthy Snacks
Next time you feel a craving, opt for nutrient-dense whole foods rather than processed, lower-quality options. Having some healthier choices close by can help you stay satiated, increase the nutrient content of your diet and help manage your weight.
Don’t let hunger get the best of you – prepare ahead and have healthy snacks at the ready! Take a few minutes today to plan out two to three snacks.
Check out our list of tasty snacks above, or come up with a nutrient-rich option that sounds good to you.
Trying to eat healthy on a budget? You’ll love this guide!
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