Some healthy snacks include plain yogurt with fruits and seeds, vegetables with hummus or homemade guacamole, overnight oats, homemade popcorn, and fruit gelatin, among others.
Healthy snacks can be enjoyed as a mid-morning or afternoon snack, as a dessert alternative, or before or after exercise.
Ideally, these snacks should be part of a balanced, varied diet. When in doubt, it’s best to consult a registered dietitian who can create a personalized nutrition plan based on individual needs.
Healthy snack ideas
Some healthy snacks that can be included in your diet are:
1. Plain yogurt with fruits and seeds
Yogurt with fruits and seeds is a nutritious option that supports bone health, strengthens the immune system, boosts brain function, increases muscle mass, and helps with weight loss.
How to consume: Combine 1 cup of plain yogurt with ½ cup of fruit and 1 tablespoon of chia, pumpkin, or flax seeds.
Approximate nutrition per serving:
Calories: 220 | Carbohydrates: 28 g | Protein: 10 g | Fat: 8 g
2. Vegetables with hummus
Hummus is a creamy spread that provides energy, promotes muscle growth, improves digestion, and supports bone health.
It pairs well with vegetables like carrots, cucumbers, celery, or bell peppers, providing protein and fiber while remaining low in calories.
How to consume: Enjoy about 2 tablespoons (30 g) of hummus with assorted raw vegetable sticks.
Approximate nutrition per serving:
Calories: 150 | Carbohydrates: 10 g | Protein: 4 g | Fat: 10 g
3. Banana and strawberry overnight oats
Overnight oats are made with oats and milk or water and are rich in fiber, protein, vitamins, and minerals. They support healthy digestion, weight control, and overall well-being.
Ingredients:
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¼ cup plain yogurt
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2 tablespoons oats
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½ cup skim milk or plant-based milk
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1 banana
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3 strawberries
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1 tablespoon chia or flaxseed
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1 teaspoon honey (optional)
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1 clean glass jar with a lid
Preparation and how to consume:
Mix the oats and milk and pour into the jar. Layer with half of the banana and one strawberry. Add half the yogurt mixed with chia, then the remaining banana and yogurt. Top with the rest of the strawberries. Refrigerate overnight and enjoy as a healthy snack or dessert.
Approximate nutrition per serving:
Calories: 280 | Carbohydrates: 42 g | Protein: 9 g | Fat: 8 g
4. Chia pudding with cocoa
Chia seeds are rich in healthy fats, protein, vitamins, and minerals that promote intestinal health, support muscle growth, and strengthen bones.
Ingredients:
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3 tablespoons chia seeds
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1 tablespoon unsweetened cocoa powder
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1 cup skim or plant-based milk (almond, coconut, or oat)
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1 teaspoon honey (optional)
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½ banana, sliced
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½ teaspoon vanilla extract
Preparation and how to consume:
In a jar with a lid, mix chia seeds, cocoa powder, milk, honey, and vanilla. Stir well so the seeds are evenly distributed. Let sit for 5–10 minutes, stir again, then refrigerate for at least 4 hours or overnight.
Before serving, stir and top with banana slices. This pudding can be eaten as a healthy snack or dessert.
Approximate nutrition per serving:
Calories: 250 | Carbohydrates: 24 g | Protein: 9 g | Fat: 13 g
5. Homemade popcorn
Homemade popcorn can aid in weight management and support eye, skin, and digestive health while boosting the immune system.
Ingredients:
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½ cup popcorn kernels
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2 tablespoons olive, coconut, or avocado oil
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Salt to taste
Preparation:
In a large pot with a lid, heat the oil over medium-high heat. Add 3–4 kernels and cover the pot. Once they pop, the oil is ready. Add the remaining kernels, cover, and shake gently to distribute the heat evenly. Move the pot occasionally to prevent burning.
How to consume: Enjoy about 2 cups of homemade popcorn per serving.
Approximate nutrition per serving:
Calories: 190 | Carbohydrates: 18 g | Protein: 3 g | Fat: 12 g
6. Guacamole with rice crackers
Avocado provides fiber, healthy fats, vitamins, and minerals that help lower cholesterol, support muscle growth, relieve constipation, and regulate blood pressure.
Ingredients:
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1 ripe medium avocado
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2 peeled and chopped tomatoes
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1 chopped medium onion
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1 minced garlic clove
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2 tablespoons olive oil
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Black pepper, lemon juice, salt, and parsley to taste
Preparation:
Mash the avocado and set aside. Sauté the tomato, onion, and garlic in olive oil with 1 tablespoon of water for 2 minutes, then season with pepper. Let cool, then mix with the avocado. Add salt, lemon juice, and parsley to taste.
How to consume: Eat about 2 tablespoons (30 g) of guacamole with rice crackers, whole-grain breadsticks, or veggie sticks.
Approximate nutrition per serving:
Calories: 210 | Carbohydrates: 12 g | Protein: 3 g | Fat: 17 g
7. Hot chocolate
Cocoa has antioxidant and anti-inflammatory properties that help improve mood and circulation, regulate blood sugar, and protect heart health.
Ingredients:
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1 cup almond or other plant-based milk
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1 tablespoon cocoa powder
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1 teaspoon honey (optional)
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1 teaspoon vanilla extract
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1 teaspoon cinnamon
Preparation:
Warm the milk over medium heat for about 5 minutes without boiling. Add cocoa, honey, and vanilla extract, and stir for 1 minute until combined. Heat for another 2 minutes and serve immediately. Sprinkle with cinnamon.
How to consume: Drink 1 cup of hot chocolate with 1 ounce (30 g) of nuts or whole-grain crackers.
Approximate nutrition per serving:
Calories: 180 | Carbohydrates: 21 g | Protein: 5 g | Fat: 8 g
8. Nuts
Nuts like almonds, walnuts, cashews, and pistachios are rich in healthy unsaturated fats that help with weight control, muscle gain, brain health, and cholesterol reduction.
How to consume: Eat about 1 ounce (30 g), equivalent to ⅓ cup or a small handful per day. Vary nut types to get a mix of nutrients.
Approximate nutrition per serving:
Calories: 170 | Carbohydrates: 6 g | Protein: 6 g | Fat: 14 g
9. Cottage cheese dip with vegetables
Cottage cheese is low in calories and high in protein, calcium, phosphorus, and potassium. It supports muscle gain, weight management, and insulin sensitivity.
Ingredients:
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½ cup cottage cheese
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Juice of ½ lemon
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Salt and pepper to taste
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Sliced carrots, cucumber, and celery
Preparation:
Blend cottage cheese with lemon juice, salt, and pepper until smooth. Use as a dip with fresh vegetable sticks.
How to consume: Enjoy about 2 tablespoons (30 g) of dip with sliced vegetables.
Approximate nutrition per serving:
Calories: 110 | Carbohydrates: 5 g | Protein: 9 g | Fat: 5 g
10. Gelatin with fresh fruit
Gelatin is low in calories, rich in water, and provides protein. It may support skin elasticity, regulate blood sugar, and aid in weight management.
Ingredients:
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1 packet (0.25 oz / 7 g) unflavored gelatin
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2 cups natural fruit juice (orange, pineapple, or apple, no added sugar)
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½ cup chopped fresh fruits (strawberries, kiwi, grapes, etc.)
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Natural sweetener such as stevia or honey to taste
Preparation:
Dissolve gelatin in ½ cup cold water and let rest for 5 minutes. Warm the juice over low heat without boiling, then add the gelatin and stir until dissolved. Sweeten if desired.
Place chopped fruits in molds, pour the gelatin mixture on top, and refrigerate for at least 4 hours until firm.
How to consume: Eat about 1 cup as a dessert or healthy snack.
Approximate nutrition per serving:
Calories: 90 | Carbohydrates: 14 g | Protein: 4 g | Fat: 0 g
11. Homemade granola bars
Granola bars are convenient healthy snacks that can help relieve constipation, promote muscle gain, prevent heart disease, and support weight control.
Ingredients:
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2 cups rolled oats
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½ cup chopped nuts (almonds, walnuts, hazelnuts, peanuts, or pistachios)
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¼ cup seeds (chia, flax, pumpkin, or sesame)
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½ cup chopped dried fruits (raisins, cranberries, or dates)
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⅓ cup honey
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¼ cup almond or peanut butter
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A pinch of salt
Preparation:
Preheat oven to 350°F (180°C) and line a square pan with parchment paper. Mix oats, nuts, seeds, and dried fruits in a large bowl. Warm honey and nut butter in a saucepan until melted, then add salt. Pour over dry ingredients, mix well, and press into the pan. Bake 15–20 minutes until golden. Cool completely before cutting.
How to consume: Eat in small portions, as granola bars are healthy but calorie-dense.
Approximate nutrition per serving:
Calories: 230 | Carbohydrates: 26 g | Protein: 6 g | Fat: 10 g
12. Green smoothie
This green smoothie supports weight loss, boosts the immune system, promotes hydration, improves bowel function, and helps detoxify the body.
Ingredients:
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1 cup fresh spinach
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½ ripe banana
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½ large green apple or 1 small one
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½ cup Greek or plant-based yogurt
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1 teaspoon chia or flaxseed
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½ cup water or almond, oat, or coconut milk
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Juice of ½ lemon
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Ice cubes (optional)
Preparation:
Blend all ingredients until smooth. If too thick, add more water or milk. Serve immediately.
How to consume: Drink 1 glass of green smoothie with a handful of nuts or a few whole-grain or rice crackers.
Approximate nutrition per serving:
Calories: 190 | Carbohydrates: 32 g | Protein: 7 g | Fat: 4 g