Healthy and Delicious Snacks
Whether you’re in between appointments, picking up kids, or tackling a busy afternoon, snacks that require little to no prep can make a big difference in your energy and focus. This guide offers options you can take on the go, keep in your bag, or heat up quickly when you’re at home. Every snack here is designed to support steady blood sugar, satiety, and real-life practicality.
HOMEMADE SNACKS
These options are easy to prepare at home and keep on hand throughout the week.
High-Protein Snacks
Greek Yogurt with Berries
Hard-Boiled Eggs
Cottage Cheese with Cucumber or Tomato
Tuna Packets
Turkey or Chicken Slices
Protein Smoothie
Edamame
Shrimp Cocktail
Jerky
Low-Fat String Cheese
Egg White Omelette Muffins
Protein Bars
Canned Salmon or Sardines
Tofu Cubes
Cherry Tomatoes with Light Cottage Cheese
Trail Mix
High-Fiber & Plant-Based Snacks
Lentil Chips or Roasted Chickpeas
Hummus with Veggies
Cucumber and Celery Sticks with Hummus
Air-Popped Popcorn
Broccoli Florets with Salsa or Greek Yogurt Dip
Carrot and Bell Pepper Sticks with Guacamole
Fruit-Based Snacks
Watermelon Cubes
Fruit Pouches
Frozen Grapes
Apple Slices with Cinnamon
ON-THE-GO SNACKS
Great for busy days, commuting, keeping in your desk drawer, or packing in a lunch bag. These snacks require little to no preparation when you need something quickly.
Protein-Rich Options
Hard-Boiled Eggs
Greek Yogurt Cups with Psyllium Husk or Ground Flax
Protein Shake with Added Acacia Fiber or Chia Seeds
Cheese Sticks and Fruit
Tuna or Salmon Packets with Flaxseed Crackers
Seaweed Snacks with a Boiled Egg
Turkey or Chicken Slices
Jerky
Edamame Pods
Fruits, Vegetables & Dips
Mini Bell Peppers with Hummus
Celery Sticks with Cottage Cheese or Almond Butter
Individual Guacamole Cups with Carrot Sticks
Apple Slices with Cheese
Grapes with Cheese
Fresh-Cut Vegetables with Hummus
Watermelon Cubes
Frozen Grapes
Crunchy & Portable Options
Roasted Chickpeas or Broad Beans
Nut and Seed Trail Mix
Rice Cakes with Tahini or Almond Butter Packets
Seaweed Snacks
Lentil Chips
Air-Popped Popcorn
WARM SNACKS (TO BE HEATED)
Ideal when you have access to a refrigerator and microwave but still need something fast. Many of these can also be eaten cold.
Egg & Protein-Based
Egg Muffins with Spinach and Peppers
Turkey and Avocado Roll-Ups with Hemp Seeds
Turkey Meatballs with Marinara
Leftover Roasted Vegetables with Hard-Boiled Egg Slices
Make-Ahead Breakfast-Style Snacks
Chia Pudding with Protein Powder and Almond Milk
Overnight Oats with Protein Powder, Chia, and Berries
Cottage Cheese with Cinnamon and Frozen Berries
Zucchini or Banana Protein Muffins
Plant-Based & High-Fiber Options
Baked Falafel Balls with Tzatziki
Mini Quesadillas with Black Beans and Vegetables
Sweet Potato Rounds with Almond Butter and Pumpkin Seeds
Veggie Soup in a Thermos with Added Collagen or Lentils
STORE-BOUGHT SNACKS
Store-bought snacks can make healthy eating easier when you don’t have time to prepare food. Look for options that provide protein, fiber, or both, while keeping added sugar and highly processed ingredients reasonable.
Protein-Rich Snacks
Chomps Turkey Sticks – no added sugar, Whole30- and Paleo-friendly
RX Bars – made with egg whites, nuts, and dates
Epic Bars – grass-fed meat bars with clean ingredients
Cottage Cheese Cups (e.g., Good Culture) – high protein, low sugar
Single-Serve Greek Yogurt (e.g., Siggi’s, Fage, Chobani, Oikos) – low in sugar, high protein
Country Archer Mini Beef Sticks
Jack Link’s Turkey Sticks
Lorissa’s Kitchen Beef or Chicken Strips
Stryve Beef Biltong
Bumble Bee Tuna Salad Kits
Bumble Bee Lunch On The Run! Kits
StarKist Tuna or Salmon Pouches
Wild Planet Single-Serve Tuna Pouches
Hormel Natural Choice Snack Packs
Sous-Vide Egg Bites (Costco or Starbucks)
Clif Z Bar Protein
Nature Valley Protein Bars
G2G Protein Bars
Primal Kitchen Collagen Protein Bars
Nuts, Seeds & Nut Butter
Packaged Trail Mix (e.g., Sahale Snacks or homemade-style brands with minimal added sugar)
Justin’s Almond Butter Squeeze Packs – pair well with fruit or crackers
SunButter or Peanut Butter Single-Serve Cups – allergen-aware options available
KIND Bars – look for options with less than 5 g added sugar
Daily Crunch Sprouted Nut Packs – lightly seasoned, no added oils
Wonderful Pistachios Single-Serve Packs
Seapoint Farms Dry Roasted Edamame
Whole-Grain, Crackers & Crunchy Snacks
Bada Bean Bada Boom Crunchy Broad Beans – high in fiber and protein
LesserEvil Popcorn Bags – organic, coconut oil-based
Mary’s Gone Crackers – whole-grain, seed-based crackers
Simple Mills Almond Flour Crackers – gluten-free
IQBARs – low sugar and high fiber
Nut Butter + Cracker Snack Packs (e.g., RX Nut Butter Packs)
Good & Gather Snack Packs
Crepini Egg Wraps – can be eaten cold with fillings
Fruit & Vegetable Snacks
That’s It Fruit Bars – 100% fruit, no added sugar
Bare Snacks Baked Fruit Chips – no oil or added sugar
Rhythm Superfoods Kale Chips – nutrient-dense and crunchy
Freeze-Dried Fruit Packs – such as strawberries or apples, with no added sugar
Fresh-Cut Vegetables + Hummus Cups (e.g., Sabra Snackers)
Fresh Fruit Cups – no added sugar
Fresh Vegetable Snack Packs – carrots, celery, etc.
GoGo squeeZ Fruit Pouches
Dairy-Free & Gut-Friendly Options
Kite Hill or Forager Yogurt Cups – dairy-free with probiotics
GoodBelly Shots – probiotic juice shots
Ayo Yogurt – almond-based, clean-label
BUILD A FILLING SNACK
If you find that a snack doesn't keep you full for very long, combine two food groups instead of eating one food by itself. Protein + Fiber = a more satisfying snack
Protein + Fiber
Greek yogurt + berries
Cottage cheese + vegetables
Hard-boiled egg + fruit
Tuna packet + whole-grain crackers
Edamame + fruit
Protein + Healthy Fat
Cheese stick + nuts
Greek yogurt + chia seeds
Turkey slices + avocado
Hard-boiled egg + guacamole
Fiber + Healthy Fat
Apple + almond butter
Carrots + hummus
Celery + peanut butter
Rice cakes + tahini
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