I don’t know about you, but I’m a big snacker. I’m assuming if you clicked on this post that you are too. There’s just too much time between meals to go without a little something. While it’s easy to reach for a bag of chips or grab some cookies, having healthier snack options is essential. So, I put together this list of healthy snack ideas for adults, to help keep you satisfied throughout the day.
Healthy Snack Ideas for Adults
When looking for snack ideas, I want to keep a few things front and center. We all have limited time throughout the day, so it’s essential for the snack options to be quick and easy, while still being on the healthier side.
If they are grab-and-go, that’s even better. Or if they can at least be prepped in advance, to save time when you’re getting peckish but need to keep moving, that’ll work too!
We’ll start this list off with one of my favorite go-to snacks.
1. Fruit Slices & Simple Homemade Fruit Dip
We all love a good fruit and fruit dip combo. It adds a little extra flavor, protein, and satiety to the traditional fruit snack. You can eat this fruit dip with any fruit, really, but my favorites for this combo are apples and bananas.
To make the fruit dip, you’re just going to combine a few simple ingredients:
- plain Greek yogurt
- honey (or pure maple syrup)
- peanut butter
The amount for each ingredient isn’t important, you can add the honey and peanut butter to your own preference. It all depends on how sweet/savory you like it.
I normally will use around one (single-serving) container of yogurt, 1 tbsp of peanut butter, and a drizzle of honey (taste it and add more if it’s not sweet enough.)
You can store this in the fridge afterward in an airtight container to eat with your fruit throughout the week.
2. Carrots & Hummus
This is another quick/easy one if you’re low on time. You can of course make your own homemade hummus, but it’s not necessary. I love to buy spicy hummus to eat with my veggies.
If you’re not a big carrot fan, you can swap these out with another veggie that’s more your preference:
- sliced bell peppers
- sliced cucumber
- sliced zucchini
It’s also nice to include some pretzels or pita bread to dip in hummus along with the veggies. This adds a little carb to the snack, to help your energy and satiety. Not to mention, it’s delicious!
3. Whole Grain Toast & Peanut Butter
I love to top a slice or two of whole grain toast with peanut butter (or your choice of nut butter), as well as banana slices, honey, and cinnamon.
This is such a satisfying snack that’ll leave you full until your next meal.
4. Cheese & Fruit
To make this as quick and simple as possible, I love to buy Babybel or cheese sticks, so there’s no prep involved.
You can eat the fruit whole as well to make this as easy of a snack as possible. Some great options that are complementary with cheese are:
- apples
- strawberries
- pears
- peaches
- grapes.
5. Homemade Yogurt Parfait
A parfait may seem a bit more on the complicated side, but you can easily whip one up in less than 5 minutes.
All you need is a few simple ingredients:
- plain Greek yogurt (I like Fage 2%)
- honey or pure maple syrup
- berries of choice (strawberries, blueberries, blackberries, etc.)
- optional: granola or nuts for topping
Just throw these ingredients together in a bowl and you have a delicious and nutritious yogurt parfait in a few minutes!
6. Trail Mix
An easy on-the-go snack, especially if you’re going to be active, is trail mix.
There are a ton of great recipes for healthy trail mixes, but you can also just throw together some of your favorite ingredients.
Some great trail mix ingredients to choose from are:
- peanuts
- cashews
- almonds
- pecans
- seeds (sunflower seeds, pumpkin seeds, etc.)
- dark chocolate chips
- raisins
- dried fruit (apricots, cranberries, nectarines, banana chips, apple chips, etc.)
Choose 4-5 of your favorite ingredients from the list above, throw them in a ziploc bag, and you have a healthy on-the-go snack for your week.
7. Cottage Cheese
Cottage cheese is a great way to get in some protein throughout the day.
You can eat it on its own or paired with fruit. Some yummy fruit options to pair with it are chopped pineapple, peaches, or any type of berries.
8. Edamame
You can buy frozen edamame at the grocery store, and it’s a super quick, high protein, snack to throw in the microwave at a minute’s notice.
Edamame is great on its own with a sprinkle of salt, or you can spice it up with some of the following spices:
- red pepper flakes
- chili powder
- garlic
- ginger
- oregano
9. Avocado Toast (with a twist!)
Sure, you can make a plain avocado toast and that’s always great. However, it’s my humble opinion that switching up your avocado toast flavors makes it 100x better.
There are a few different options I’ll choose from when making avocado toast, depending on if I want sweet or savory.
I know, sweet avocado toast? Sounds crazy! But hear me out…
The most addicting way to eat avocado toast is with smashed avocado topped with a sprinkle of salt, a drizzle of honey, and some red pepper flakes.
The sweet and spicy combo is so tasty, and I find myself craving it constantly.
If you want a more simple savory avocado toast, it’s also great to top with everything but the bagel seasoning. I’ll often make this version for breakfast with a fried egg on top, but it’s great on its own for a snack too!
10. Popcorn
This is an easy filling snack for when you’re craving something salty.
There are a lot of popcorn options on the less healthy side, which are great from time to time. Movie theater butter popcorn — I’m looking at you.
If you want a healthier option, once of my favorite popcorn is the Lesser Evil popcorn.
You can buy this at most grocery stores, and it’s delicious and simple flavored with salt. No unnecessary additives, preservatives, or other ingredients in other popcorn brands.
I like to have this on the side of something more protein heavy (a protein bar, nuts, etc.) to increase satiety.
11. Protein Smoothies
Protein smoothies are an easy way to get in some fruit, greens, and protein. The first thing you’ll want to do is find a protein powder you really like.
My favorite is Vega vegan protein powder. My stomach has a hard time with traditional whey protein powders and artificial sweeteners, so this one is perfect.
Then, you can decide what type of fruits and greens to add to your smoothie. I always like to add some frozen banana for sweetness. Spinach is a great leafy green to add to smoothies because you can’t taste it.
My smoothies will typically include these ingredients:
- frozen bananas
- frozen blueberries or cherries
- frozen spinach
- almond milk
- Vega chocolate protein powder
- collagen
- natural peanut butter
After a lot of experimentation, these smoothie ingredients make the most perfect chocolatey, peanut buttery, delicious smoothie.
You can whip it up in under 5 minutes and it’s easy to take on the go!
12. Hard Boiled Eggs
Hard boiled eggs are an easy quick snack to grab and go from the fridge.
You can cook them over the weekend and leave them in the fridge to grab when you want a protein-heavy snack during the week.
Hard boiled eggs last in the fridge for up to 7 days, according to the USDA website.
They’re a great snack to pair with some whole grain crackers, some fruit, or cheese, depending on what you’re in the mood for.
I like to top my hard boiled eggs with a little salt and pepper.
If you want to add a little more excitement, you can take the yolks out of the cooked egg, mash it together with some avocado, and add some salt/pepper and paprika. It’s a yummy healthier version of a deviled egg!
13. Rice Cakes
Rice cakes on their own have a bad reputation for being bland and cardboard textured. However, you can spice up rice cakes in plenty of different ways to make them more tasty and exciting.
My favorite way to top a rice cake is simply with almond butter, banana, and cinnamon.
You can also top it with smashed avocado, eggs, lunch meat, sliced veggies, hummus, and more.
14. Dates with Almond Butter
This is one of my absolute favorite quick bites to have before a workout, a walk, or just on its own if I’m craving something sweet.
If you’ve never tried dates, you’re missing out. They’re nature’s candy and have this gooey caramel taste unlike any other fruit.
You can top them with Justin’s maple almond butter for honestly one of the best sweet snack combos I’ve ever come across. Trust me on this one… You won’t regret it.
15. Energy Balls
These take a bit more prep work than the other snacks on this list. But once you have a batch made, they’ll last you the whole week. Once they’re made, these are a great snack when you’re in a time crunch and need something to boost your energy.
You can find a ton of different energy ball recipes online, but one of my favorites that I created a while back (on my other blog) are these mocha energy balls.
These give you an energy boost and are a great option if you have a sweet tooth like me.
Healthy Snacks for Adults: In Conclusion
I hope this list gave you some easy snack ideas for the weeks ahead!
In the comments below, let me know your favorite go-to snack when you don’t have much time.
Unfortunately, I had to disable open comments due to a ton of spam comments coming in, so comments will only be open for one month after a post goes live now. If you’re unable to comment but want to get in contact, feel free to email me. I’d love to hear from you! 🙂
If you enjoyed this blog, you’ll also like:
- Seasonal Fruits and Vegetables List (What’s in season?)
- 8 EASY healthy habits to make this your BEST year yet
- The FLUFFIEST Healthy Pancakes (Easy, 5 Ingredients, No Added Sugar)
Thanks for reading! 💛
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