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People often confess to me how much they love snacks. As a dietitian, I always say the same thing—snacking in between meals is not only recommended, but it can be a healthy part of the diet.
But it depends on the snack! Although potato chips, pretzels, cookies or brownies are tasty treats, they don’t offer much nutrition. Healthy snacks can fill the nutrient gaps in your diet and provide missing fiber, vitamins, minerals and protein. Plus, eating snacks helps energy levels high and prevents that midday slump. After all, food is fuel.
When choosing snacks, I always suggest pairing protein or healthy, unsaturated fats with fiber-filled carbs. Protein, fat and fiber contribute to satiety, keeping you full in between meals. A classic example is an apple for fiber-filled carbs with peanut butter for protein and healthy fats. Luckily, this list has more creative suggestions.
Here are my top 25 healthy snacks to satisfy your hunger.
Cottage cheese and blueberries
Savory cottage cheese pairs perfectly with juicy and sweet berries. This combination is packed with protein and fiber.
Avocado on whole grain bread
Avocado toast is a healthy and filling snack when made the right way. The standard serving size for an avocado is one-third of the fruit. Mash it and spread it over a piece of whole-grain bread and squeeze some fresh lime on top. Finish off with a sprinkle of sea salt.
Peanut butter and banana
The combination of sweet banana with savory and rich peanut butter is one of my favorites. Smear one tablespoon of peanut butter on a banana and enjoy a healthy snack with fiber and fat.
Greek yogurt with Nutella
Adding just one teaspoon of Nutella to plain Greek yogurt creates a slightly sweet protein-rich snack that helped one dietitian’s client lose a ton of weight.
Olive with crackers
If you’re craving something salty, reach for a serving of olives (five to 10), which are loaded with healthy fats. Pair them with whole-grain or seed-filled crackers for extra fiber and protein.
String cheese and orange
You may be surprised that most mozzarella cheese sticks have 8 grams of protein. When combined with a juicy orange, you have a snack with protein, vitamins, minerals and fiber.
Pistachios and grapes
Pistachios have 6 grams of protein per ounce. Eat them with antioxidant-rich grapes for a sweet and savory snack.
Red pepper slices and hummus
Hummus is almost always served with carrots or cucumbers, so why not change it up and dip red pepper slices? Red bell peppers are loaded with vitamin C, an antioxidant that strengthens the immune system, and hummus is a low-calorie, healthy fat to keep you full.
Popcorn and almonds
Popcorn is a healthy whole-grain snack that is easy to microwave at home. Skip the bagged version and place a quarter-cup of popcorn kernels in a paper bag, fold the bag over and microwave on high for 2 to 3 minutes. Season with salt, and add a handful of almonds for crunch that’ll fill you up.
Easy bean salad
Beans, beans, they’re great for your heart! And they have protein and fiber, making them a must-eat healthy food. Combine your bean of choice with some chopped bell pepper, a drizzle of olive oil and a squeeze of a lemon or lime juice. Season with salt and you have a healthy and satiating snack in five minutes, flat.
Baby burrito
If you’re craving something more substantial at snack time, fill one small tortilla with black beans, top with a tablespoon of salsa and a tablespoon of shredded cheddar cheese, and you’ve got a baby burrito. It tastes great cold, but microwave it for 30 seconds if you prefer to eat it hot.
Microwavable scrambled eggs
Eggs are a good source of protein, vitamins and minerals, and you can cook them in the microwave in two minutes. In a large mug or bowl, combine two eggs and two tablespoons of milk with your toppings of choice, such as chopped veggies or cheese, and whisk together. Microwave in 30-second increments until the eggs set.
Loaded instant oatmeal
Unsweetened instant oatmeal has fiber and protein, and is ready in just a few minutes. Make a bowl of instant oats and top with milk or soy milk for protein, fresh fruit for fiber and a sprinkle of chopped nuts for healthy fats.
Ants on a log
You’re never too old for ants on a log. This winning combination of crunchy celery, luscious peanut butter and sweet raisins is substantial and satisfying.
Latte with low-fat or soy milk
If you’re on the go and need a caffeine fix, opt for a latte with low-fat or soy milk. The caffeine is sure to give you a jolt, and the milk has 8 grams of protein per 8 ounces.
Edamame
I always keep a bag of frozen edamame in my freezer for cooking and snacking. One cup of cooked edamame has 18 grams of protein and 8 grams of fiber for a little over 200 calories. It’s a powerhouse food that also tastes good.
Guacamole with carrots
Although it’s traditionally served with chips, guacamole is a healthy, nourishing snack that goes well with veggies. Dip some baby carrots in a homemade guacamole for a quick and easy appetizer.
Muesli with yogurt
Muesli is the healthier version of granola. Dried, toasted oats with fruit and nuts or seeds is an ideal topper for protein-rich yogurt.
Roasted chickpeas
Whether you make them from scratch or buy them in the store, crunchy chickpeas are a healthier alternative to potato chips. They satisfy a salt craving, and they have protein and fiber to keep you full.
Dates and almond butter
There is something so satisfying about sweet and chewy dates topped with rich and nutty almond butter. Just two of these bite-sized snacks is enough to snack on.
Strawberries and ricotta cheese
Ricotta cheese is lower in fat than many other cheeses and has a substantial amount of protein. Use it as a dipping sauce for sweet strawberries.
3-ingredient green smoothie
Green smoothie recipes don’t need to be complicated. Blend half a banana, a handful of leafy greens and a half-cup of yogurt with water or milk and a handful of ice for a frozen midday treat.
Cucumber slices with tzatziki dip
Tzatziki is the savory Greek yogurt dip that is the perfect mate for crunchy cucumber slices.
Peanuts and raisins
This is one of my top-secret snacks. Combining a handful of unsalted roasted peanuts with a quarter-cup of raisins tastes like a healthier version of PB&J. You can thank me later!
Protein bar
When you don’t have time to chop veggies or there’s no fresh food in the house, reach for a protein bar, especially one made with nuts and seeds. I recommend bars with 10 or more grams of protein and fewer than 6 grams of added sugar. Some of my top picks are RX Bar, GoMacro, Perfect Bars, KIND Protein Bars and CLIF Builders.
This article was originally published on TODAY.com
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