21 Healthy Snack Ideas

Healthy snack ideas are a great way to boost both energy and nutrition. Additionally, with the back-to-school season upon us, many parents are eager for make-ahead snack inspiration. Therefore, as a dietitian and new mom, I understand the importance of between meal nourishment not only for little tummies, but also for busy parents/adults. Today’s blog will highlight my top 3 tips to choose nutritionally balanced snacks along with 21 healthy snack ideas. Let’s dig in!

Need delicious, nourishing and convenient snacks? This dietitian blog has options for the entire family. 

Why Is Snacking Important?

1. Helps boost energy for recess/exercise/activities or simply holds you over until your next meal.
2. Can prevent becoming overly hungry, leading to less healthy choices and/or overeating.
3. Assists in meeting nutrition needs by boosting daily fibre, protein or key nutrients like calcium, vitamin C, potassium, etc. 

Grab our FREE Snack E-book! Let’s build balanced snacks.

What is a Balanced Snack?

A “balanced snack” refers to combining different types of foods (specifically carbohydrates and protein) to optimize fullness. See below for details: 

Dietitian Tips to Choose a Healthy Snack: 

In order to “balance snacks,” think of delivering a “one-two punch.”

1. First, choose a carbohydrate (body’s preferred energy source), ideally one with higher fibre (over 4 grams per serving) to keep you full for longer. Carbs are effective for boosting blood sugar, fueling your brain and muscles and for cutting cravings. If you find yourself fearing carbohydrates, read my post entitled, “In Defence of Carbs: Stop the Carb Hating.”

Carbohydrate Examples: Medium fruit (apple, pear, peach), ½ cup berries, ½ an avocado, whole grain crackers (love the wasa), edamame, beans, etc.

Avocado is a creamy, nutrient-packed carb choice with fibre and healthy fats too!

2. Next, pair your fibre-containing carb with a protein source to slow the release of the carb’s sugar/energy into your blood stream. This increases satiety/fullness. 

Protein examples: 1/4 cup unsalted almonds, Greek or Skyr yogurt, hard-boiled egg, cheese string, roasted chickpeas, hummus, peanut butter, etc.

Grab your Dietitian-Approved, FREE Power Snacks Guide.

Yes Please!

What’s the Ideal Timing of Healthy Snacks: 

Snacks are sometimes needed around two hours after a meal to give you an energy boost for another couple hours until your next meal. However, if you find yourself hungry immediately after you eat, the balance at your meal might be off (perhaps not enough carbohydrates, protein, fibre, healthy fats) or you may have waited too long and are overly hungry, which often causes us to overeat and remain feeling unsatisfied. Speak to a Registered Dietitian on our team for personalized support with balancing your meals and snacks.

Listen to your body and enjoy a snack if you feel hungry between meals!

21 Dietitian-Approved Healthy Snack Ideas: 

Here are some healthy, balanced snack combinations I love with both carbohydrate (ideally one rich in fibre) and protein, which helps with fullness. Keep in mind healthy fats contribute to added fullness as well, and some are naturally present in proteins or carb sources.

Apple (with skin) and Handful Pistachios

The apple offers carbs and fibre, while pistachios add healthy fats and protein for lasting fullness.

Yogurt Parfait with Berries and Chia

A Skyr Parfait is a high-protein snack. Add blueberries for more sweetness and fiber!

Strawberry Banana Smoothie Bowl

Smoothie bowls are colourful, flavourful, easy-to-make and completely customizable!

Deviled Egg Dip with Veggies & Crackers

Deviled Egg Dip is a balance snack with veggies and crackers! 

Homemade Popcorn

Satisfying cravings with popcorn: a snack that’s light, airy, with fibre and protein!

Trail Mix

Trail mix offers a high source of fibre and healthy fats, so you’ll feel full and sustained!

Roasted Chickpeas

Some snacks, like chickpeas, are a combination of carbs and protein. Try our Spicy Roasted Chickpeas. 

Salmon Pate with Crackers

Salmon Pate is a simply flavourful appetizer, snack or part of a balanced meal.

Energy bites

These Energy Balls are also a no-bake recipe so no need to even heat the oven!

Charcuterie Boards 

Group snack time with charcuterie boards! Let your fridge guide your selections!

Applesauce & Yogurt

Top apple sauce with Greek yogurt or Skyr for a balanced snack or dessert option. 

Avocado Toast & Eggs

Avocado Toast with Egg is loaded with protein, carbs and nutrients! Choose half portion for snack.

Half Sandwich

Don’t overlook a simple half sandwich like Grilled Dijon Chicken for a snack!

Peanut Butter Quesadillas

Tortilla plus PB makes a healthy snack! If curious read our Peanut Butter vs. Nutella Blog.

Prune Energy Bites

A delicious, simple, and nutritious snack: try my Peanut Butter Oat Prune Bites!

Ricotta Toast

This 15-minute Garlic Rapini Ricotta Toast could be a snack or nutritious meal.

Mini Quiche or Mini Egg Muffins

Mini Egg Muffins or Mini Quiches are excellent snacks to boost protein!

Chia Seed Pudding

Blueberry Chia Seed Pudding is a sweet, filling and oh-so-flavourful make-ahead snack. 

Lupini Beans

Lupini beans are a protein, fibre and vitamin-rich nutrition powerhouse!

Mini Muffins and Cheese 

Spinach Banana Muffins are a nutritious carb choice and perfect for batch-baking!

Small Portion of Bean/Lentil Salad

Rainbow Lentil Salad is a make-ahead lunch with leftovers that work for snacks too.

Dietitian Andrea’s Healthy Snack Tips:

1. Plan Ahead. This ensures you have all your ingredients ready with less stress later. Will you have refrigeration? Need portable options? Any nut restrictions or other considerations? These all come into play when choosing alternatives to high salt, sugary and fatty snacks. 
2. Prep Ahead. Try a snack assembly line to pack for the week ahead. For example, pre-cut veggies or gather snack components and put them in a box for easy day-of assembly. 
3. Make them Convenient. Use re-usable, to-go containers so snacks are ready and stocked up in the car, backpack and/or in the fridge. After all, when hunger strikes, it’s best to be prepared. 
4. Involve the Kids in Preparation. Welcoming kids in the kitchen decreases picky eating and makes the activity fun, which builds lifelong “food skills,” healthy eating habits and a positive food relationship. For example, make Mini Muffins together and have children help peeling carrots, stirring or using measuring cups. 
5. Plan Snack Timing a Couple Hours After a Meal to prevent becoming overly hungry. This is especially important for children with tiny tummies. However, discourage the “all-day graze” and focus on three meals and one or two balanced snacks when needed. 

Make healthy snacking a reality: plan, prep and snacks wisely!

Bottom Line

We hope you enjoyed our 21 healthy snack ideas. These can increase both energy and our nutrient intake for the day. Importantly, be sure to plan ahead so you have wholesome options convenient, especially if on-the-go. Additionally, involve your kids in preparation and planning of snacks to teach valuable lifelong food skills. Finally, as a parent, try to be a good role model who eats wisely when hungry to prevent overeating or to make less wholesome choices, these are common when unprepared. And last but not least, be sure to check-out Andrea on CHCH Morning Live sharing smart snacking ideas.

Now, it’s your turn! What are your go-to snacks? Let us know in the comments below!