31 Healthy Snacks for Adults
Snackaholics, rejoice! Beat between-meal blahs with a month's worth of tasty and creative healthy snacks for adults.
By Lauren Gelman
Snacking should be as mandatory as breakfast.
Dietitian Rachel Beller, a nutritionist on The Biggest Loser, told Redbook magazine that grazing during the day has big impact. If you get too hungry between meals, that can deplete your willpower and make you consume more calories overall. The trick to snacking for health? Choose nutrient-rich foods and filling combos of protein and fiber, like these popular picks from top dietitians and weight-loss bloggers.
Healthy Potato Chip Swaps
Baked Sweet Potato Fries
This vitamin A-rich snack is a healthy-kid favorite, but there’s no reason you can’t also enjoy this Parenting recipe: Preheat the oven to 425 degrees Fahrenheit. Cut four sweet potatoes into 1-inch-wide wedges, place flesh-side down on a roasting pan, then brush with a mixture of 2 tablespoons olive oil, 1 1/2 teaspoons chili powder, and 1 teaspoon kosher salt. Cook, turning once, for 20-25 minutes. Remove pan from oven and sprinkle with ½ teaspoon kosher salt.
Krispy Kale Chips
This unbelievable source of vitamins K, A, and C may become your new go-to late-afternoon snack. From Self: Place 1 large bunch raw kale leaves, stems removed, on a cookie sheet, then drizzle with 1 teaspoon olive oil and a pinch of salt. Cook at 350 degrees Fahrenheit until crispy, about 10 to 12 minutes.
Healthy Popcorn Snacks
A favorite, family-friendly snack for dietitian and Real Mom Nutrition blogger Sally Kuzemchak is popcorn—a surprising source of fiber and antioxidants. Among her favorite toppings: garlic, parm, and sugar/salt.
DIY Kettle Corn
DIY kettle corn can eliminate some of the artificial chemicals from processed versions. Greatist recommends tossing 1 teaspoon of cinnamon and 1 teaspoon of Stevia with 2 cups of freshly popped popcorn. Shake in a paper bag for even distribution. (You can swap the Stevia for 1 teaspoon of honey plus 1 teaspoon of water, microwaved for 20 seconds to thin it out.)
Though she admits that she’s not a big snacker—“I really like to be hungry for meals”—Cara Eisenpress of Big Girls Small Kitchen says her favorite snack is healthier nachos: 3 to 4 Food Should Taste Good Multigrain chips, a few pinches of cheddar, a zap in the microwave, and a dollop of guacamole or sprinkle of scallions.
Healthy Snacks, Supersized
Brown Rice Bonanza
Feedmeimcranky’s Annabel Adams makes a big batch of brown rice on the weekends, and for weekday snacks heats up a small bowl and tops it with salsa, hummus, or Trader Joe’s ‘Cowboy Caviar,’ a mix of black beans, peppers, and roasted corn.
Low-Carb Turkey Wrap
Make a snack out of a turkey wrap, which is one of Dr. Oz’s top snacks—and only 75 calories. Spread 2 teaspoons of honey mustard on 3 thin slices of turkey; top with 1/4 cup sliced apple and wrap in lettuce.
Cinnamon-Spiced Baked Apples are a quick, healthy snack favorite of Diane Carbonell, founder of the Fit to the Finish blog. Core a crisp apple (such as Granny Smith or Fuji) and put the wedges in a microwave-safe bowl. Sprinkle with a teaspoon of brown sugar and a pinch of cinnamon and nutmeg, then toss to cover. Cover the bowl with a microwave-safe plate and cook for 3 to 4 minutes on high. Carbonell will sometimes add raisins or a dollop of nut butter after the apples cook. The apple is less than 90 calories and provides 3 grams of filling fiber; raisins also add more iron, vitamin C, and fiber.
Healthy Chocolate Snacks
Chocolate-Drizzled Fruit Kebobs
Health magazine skewers 1 strawberry, 2 blueberries, 1 piece each kiwi, cantaloupe, pineapple, and then drizzling with 1 teaspoon Hershey’s chocolate syrup for a filling, fruit dessert that quenches a chocolate craving too.
Try Prevention’s easy way to sweeten up strawberries: Drip 10 medium strawberries into 1 fat-free pudding cup for a light and healthy filler.
Healthy Cheese Snacks
Cherry Tomatoes With Goat Cheese
Try this Real Simple
treat: Top 5 halved cherry tomatoes with 2 tablespoons fresh goat
cheese, then sprinkle with chopped herbs (chives, basil, or parsley).
Gouda-Topped Apple Slices
Thinly slice 1 ounce of smoked Gouda cheese on honey crisp apple slices for an ideal balance of protein, carbs, and fat, recommends Christine Avanti, chef, nutritionist, and author of Skinny Chicks Eat Real Food.
Give boring nuts a healthy boost with Sweetish Nuts from nutritionist Brooke Alpert, which are sugar-free but still manage a natural sweetness from the spices. Preheat the oven to 325 degrees Fahrenheit. Mix 1 1/2 teaspoons ground cinnamon, 1 teaspoon ground ginger, 1 1/2 teaspoons vanilla extract, and 1 1/2 teaspoons extra-virgin olive in a large bowl. Add 4 ounces shelled raw walnut halves, 4 ounces shelled raw pecan halves, and 4 ounces raw cashews. Massage in the spices well, then place on baking sheet and bake for 10-12 minutes. Store in an airtight container once cooled.
Healthy Breakfast Snacks
Bagel With Ricotta and Strawberries
Real Simple’s tasty take on the bagel: Spread half of a small toasted whole grain “flat” bagel with 2 tablespoons fresh ricotta, then top with 1/3 cup sliced strawberries and drizzle with 1 teaspoon honey or agave nectar.
Try Self magazine’s healthy bite: top a whole grain waffle with 1 teaspoon low-fat cream cheese and ¼ cup blueberries.
Oatmeal, with is whole grains, fiber, and protein, is a perfect all-day snack. Glamour recommends mixing one packet of the plain, instant kind with 6 crushed almonds, then sprinkling with cinnamon.
Healthy, Salty Snacks
From theKitchn: A half-cup of boiled or steamed shelled young soybeans are rich in protein and antioxidants and are only 100 calories. Splitting the pods open to nibble on the beans helps you eat more mindfully, which can reduce overall calorie consumption.
Ginger-Tossed Cole Slaw
For her favorite snack, Keri Glassman MS, RD, author of The New You and Improved Diet, tosses pre-sliced cabbage and carrots with a ginger dressing and wraps the salad in a sheet of seaweed (nori).
Tuna Seaweed Wrap
Nutritionist Rachel Beller loves nori too, telling Glamour that it’s “chock-full of folate, iron, calcium and potassium.” She recommends rolling it around salmon or tuna salad for an omega-3-rich snack.
Healthy, Sweet Snacks
Banana Oatmeal Walnut Cookies
Gina Homolka, of Skinnytaste.com, makes three-ingredient “guiltless healthy cookies” that are a great source of heart-healthy whole grains, good fats, and potassium. Combine 2 medium ripe bananas, mashed, 1 cup uncooked quick oats in a bowl, then fold in ¼ cup crushed walnuts. Place tablespoon-sized scoops on a baking sheet and bake for 15 minutes in a 350-degree oven.
Chia seeds, a great source of omega-3s and fiber, are in this tasty tapioca-like pudding from NYC nutritionist Brooke Alpert’s new book The Sugar Detox. Place 2 and 1/2 cups unsweetened almond or coconut milk, 1/2 cup chia seeds, 1 teaspoon vanilla extract, and 1 teaspoon ground cinnamon in a bowl. Cover and refrigerate for at least 4 hours or overnight, stirring occasionally, until it has a pudding-like consistency.
Healthy, Creamy Snacks
Always have avocado around to add a healthful fat for a filling snack, recommends Annabel Adams from feedmeimcranky.com. They're a good source of heart-healthy and belly fat-blasting monounsaturated fat. Adams loves mixing blackened tempeh—a good source of protein and probiotics—with the green flesh.
Avocado Rice Cakes
Avocados also make for a great rice cake topper, says Greatist.com. Top an unsalted brown rice cake with 1/4 of an avocado, mashed, then sprinkle with black pepper and paprika.
Healthy Greek Yogurt Snacks
Caffeinated Chronicles of a Supermom uses a toothpick to dunk individual blueberries one at a time into a container of Greek yogurt; a second toothpick helps push the berry off onto a baking sheet. Freeze for one hour, and store any leftovers in the freezer.
Pumpkin Spice Yogurt
Perk up your go-to yogurt with this version from Greatist: Combine 1/2 cup of nonfat plain Greek yogurt with 1/4 cup of pumpkin puree (a low-fat way to boost fiber and flavor). Sweeten with Stevia, 1/4 teaspoon vanilla extract, and a pumpkin pie spice blend or cinnamon.
Healthy, Fun Fruit
Watermelon & Pistachios
This Real Simple salad refreshes: Toss 2 cups of watermelon cubes with 1 tablespoon fresh lime juice and ½ teaspoon grated lime zest, then sprinkle with cayenne pepper and 2 teaspoons chopped unsalted roasted pistachios.
From registered dietitian Cynthia Sass’s new book S.A.S.S. Yourself Slim: Fold whole corn tortillas with organic strawberries, edamame, ripe avocado, cilantro, and a drizzle of balsamic vinegar.
Raspberry Banana Bites
Satisfy a sweet tooth with Health magazine’s treat: top three, 1-inch banana slices with ¼ teaspoon Nutella and 1 raspberry.
Healthy, Tasty Tapas
Stuff mini whole wheat pitas (about 2 inches in diameter) with different tastes, such as salsa; cashew butter; low-fat cheese; or hummus with cucumber and tomato, recommends Samantha Heller, RD, clinical nutrition coordinator at the Cancer Care Center at Griffin Hospital in Derby, Connecticut.
When Rebecca Regnier, of doesthisblogmakeuslookfat is hankering for something savory, she goes for a mini pepper sliced with a little hummus.
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