Healthy Snack Picks You Will Actually Enjoy

The best healthy snack is one you actually want to eat. Rice cakes and plain celery may look virtuous, but they rarely satisfy. A snack that combines protein, fiber, and a bit of fat, such as nuts, yogurt, beans, or cheese, keeps you full until the next meal and makes it less tempting to grab something from a vending machine.

The picks below include speedy assembly snacks and a few that need ten minutes of prep. They are general picks for healthy adults. If you have diabetes, allergies, or another health condition, check with your doctor or a registered dietitian about what fits you.

Crispy roasted chickpeas

Drain and rinse one 15-ounce can of chickpeas, then dry them very well on a towel. Toss with 1 tablespoon olive oil, half a teaspoon salt, and half a teaspoon smoked paprika. Roast at 400F for 25 to 30 minutes, shaking the pan halfway, until crisp. They keep best uncovered on the counter for a day, since a sealed container softens them.

Apple slices with nut butter

Slice one apple and serve with 2 tablespoons of peanut or almond butter. The fiber in the fruit and the protein and fat in the nut butter work together to keep you satisfied. Add a sprinkle of cinnamon, and squeeze a little lemon juice on the slices to keep them from browning in a lunch box.

Tip: Use a measuring spoon for nut butter the first few times. It is effortless to scoop twice as much as you think.

Greek yogurt dip with vegetables

Stir together 1 cup plain Greek yogurt, 1 tablespoon lemon juice, 1 minced garlic clove, 1 tablespoon chopped dill or parsley, and a pinch of salt. Serve with carrots, cucumber, bell pepper strips, and snap peas. It tastes like a restaurant dip but offers more protein than most ranch dressings. Keep it refrigerated for up to four days.

Energy bites

Mix 1 cup rolled oats, half a cup of peanut butter, one-third cup honey, half a cup mini chocolate chips, and 2 tablespoons ground flaxseed. Chill 30 minutes, then roll into 16 balls. Store in the refrigerator for up to a week. Each bite is calorie-dense, so one or two is a snack-sized serving.

Cheese and whole-grain crackers

A snack of 1 ounce of cheese, about the size of two dice, with 6 to 8 whole-grain crackers and a few grapes offers protein, fiber, and a bit of sweetness. Look for crackers where whole grain is the first ingredient. Cut grapes in half for young children, who can choke on whole ones.

Cottage cheese with fruit

Top half a cup of cottage cheese with half a cup of pineapple or berries. It is high in protein and takes under a minute. If you do not like the texture, blend it smooth and use it as a dip or a base for a smoothie bowl.

Popcorn done right

Air-popped popcorn is a whole grain, and 3 cups provide a satisfying volume. Toss with a teaspoon of olive oil and a pinch of salt, or try nutritional yeast, chili powder, or cinnamon. Do not give popcorn to children under 4, since it is a choking hazard.

Build a snack system

• Pre-portion nuts, cheese, and cut vegetables into little containers on Sunday.
• Keep one snack at your desk and one in your bag.
• Pair a carbohydrate with protein for staying power.
• Drink water first, since thirst can feel like hunger.

Sweet and crunchy trail mix

Combine half a cup each of almonds, pumpkin seeds, and unsweetened dried cranberries with a quarter cup of dark chocolate chips. Store in a jar for up to a month. A serving is about a quarter cup, since nuts and dried fruit are energy-dense. Skip the mix for young children and anywhere nuts are not allowed.

Frozen grapes and yogurt-dipped fruit

For something cold and sweet, freeze washed grapes for 2 hours, or dip banana slices in plain yogurt and freeze on a tray for 1 to 2 hours. They satisfy a sweet tooth with natural sugar and a bit of protein. Cut grapes in half for little children to reduce choking risk.

Common pitfalls to avoid

• Choosing snacks labeled healthy that are mostly sugar.
• Eating straight from a large bag, which makes it difficult to track portions.
• Skipping real meals and then snacking constantly.
• Forgetting nut allergy rules at school or work.

A good snack plan is little, effortless, and ready when you are. Keep two or three of these picks on hand, and you will find that the afternoon slump becomes much easier to manage.