47 Healthy Snacks That’ll Get You Out of Your Rut
When your stomach’s rumbling, having healthy snacks at the ready takes on even greater importance, whether you’re powering through the WFH or office grind, on a road trip, or simply spending some leisure time at home. A nutritious little midmorning or afternoon munch can provide the fuel top-off you need to stay focused until mealtime. In addition to all that, good snacks are also kind of like a mini-break for your mind and treat for your senses, and they can give you that little burst of joy you need to get through the toughest work moments.
So, what should you look for in a really awesome snack? Generally, an energizing and sustaining snack is going to have some nutritional staying power in the form of protein, fat, and/or fiber, Toronto-based registered dietitian Abbey Sharp, RD, has previously told SELF. And while sometimes all you want is a little nibble, Phoenix-based dietitian Rhyan Geiger tells SELF that including at least two different food groups (starches, fats, proteins, or fruits/vegetables) will result in a more substantial snack. “Having protein with carbohydrates or fat and protein can help keep you feeling fuller for longer,” she explains.
This list is full of convenient and healthy snack ideas, including the personal favorites of a few RDs and a bunch of our own picks. There are general recommendations for snack-worthy foods as well as specific healthy snacks to buy, plus a few ideas for homemade snacks you can batch-prep if you’re so inclined. Basically, there’s a little bit of everything, so that you can find snacks to suit your tastes, dietary needs, and budget—even road trip snacks for all your summer traveling!
Choose two (or three!) from this list for a more filling combination snack, and mix it up so you get a nice variety of nutrients, flavors, and textures—protein and carbs, salty and sweet, creamy and crunchy—to keep your snack game fresh. Keep them within arm’s reach of your home (or office) workspace, or in the kitchen as an excuse to get up and stretch your legs for a minute.
A quick note about the word healthy here before we get into the snacks: We know that healthy is a complicated concept. Not only can it mean different things to different people, but it’s a word that’s pretty loaded (and sometimes fraught), thanks to the diet industry’s influence on the way we think about food. At SELF, when we talk about food being healthy, sure, we’re talking about foods that are nutritious, filling, and satisfying. But we’re also talking about foods that help you connect with your culture, promote joy, and simply taste delicious. Some of those foods might fall into conventional ideas of what “healthy” is. And some might not. We selected these choices with all of that in mind while also trying to appeal to a wide variety of nutritional needs and taste buds.
Luis Benitez, EyeEm/Getty Images1Sunflower seeds
Seeds are a source of protein, fat, and fiber, Brittany Kohn, MS, RD, tells SELF. Sunflower seeds are among Kohn's favorite types of seeds to snack on. You've got a few different choices, too: They come shelled or unshelled, roasted or raw, salted or unsalted.
Simple Mills2Soft Baked Almond Flour Peanut Butter Chocolate Chip Bars
Get a double-dose of nuts at snack time with these cakey, honey-sweetened peanut butter cookies. Made with a blend of different seed flours, it's also totally gluten-free if that's a concern for you. Pair one or two with a tall glass of milk for extra protein.
Buy it: $6, simplemills.com
Diana Taliun/Getty Images3Pumpkin seeds
These are another of Kohn's favorites. Full of fiber, fat, and protein, they're great by themselves—and even better when you put them on top of things like toast, yogurt, or oatmeal.
Image Source/Getty Images4Plain oatmeal packets
Oatmeal isn’t just for breakfast—it makes a hearty snack, too. “Packets of instant, plain oatmeal microwaved with water in a mug and sprinkled with cinnamon is a great cold-weather snack when you want something warm and filling,” Katherine Younger, RD, tells SELF. (Find more ideas for doctoring up plain oatmeal here.)
Maximilian Stock Ltd./Getty Images5Dried fruit
Dried fruit can satisfy that mid-afternoon sweet tooth while tiding you over with filling fiber. According to Geiger, dried fruit has all the same nutrients as fresh fruit minus the water, so you can get a bigger impact from a smaller amount.
Amazon6Hanover Organic Ancient Grain Pretzels
Every well-stocked snack cabinet needs a ridiculously large barrel of pretzels, right? “Pretzels also contain complex carbohydrates, which can help to improve energy levels and keep you feeling fuller longer,” Geiger explains. These salty twists get an extra nutrient-boost from spelt flour, an ancient variety of wheat rich in fiber and protein.
Buy it: $15, amazon.com
Unsplash/pixabay.com7Almonds
Nuts are delicious, shelf-stable, and "deliver a great protein and fat combo,” says Younger. Almonds are pretty widely available and delicious raw or roasted, salted or unsalted. They pair great with a piece of fruit.
Images Studios/Getty Images8Nut and seed butter
Kohn likes pairing creamy and crunchy nut and seed butters with fruit like sliced apples or banana, but there are so many ways to put such a nutrient-dense ingredient to work. You'll benefit from an abundance of fiber, healthy fat, complex carbs and protein, as well as an irresistible nutty flavor that pairs well with all things sweet and savory.
dannyc23/Getty Images9Whole-grain crackers
Crackers are the perfect crunchy vessel for your nut butter, hummus, or cheese. Whole-grain options are especially satisfying thanks to the extra fiber. We like Dill, Sea Salt & Olive Oil Triscuits ($4, Instacart).
Thrive Market10Hippie Snacks Avocado Crisps
These unusual crisps will satisfying your craving for avocado flavor, and they don’t carry the risk of turning brown and mushy overnight. Made with avocado, coconut milk, and a mix of seeds, they’re a nice source of fat and protein.
Buy it: $4, thrivemarket.com
Editor’s note: Thrive Market purchases require a membership, which starts at $5 per month but pays for itself if you use it at least once a month.
Juanmonino/Getty Images11Jerky
Gone are the days when jerky was reserved for camping. This uber-portable and shelf-stable snack earns some serious cred for its major protein boost from meats like beef, pork, and turkey.
Dorling Kindersley/Getty Images12Popcorn
“Popcorn is a great snacking option because it is a whole grain and a good source of fiber,” Geiger explains. Plus, she says this easy, healthy snack is infinitely customizable. Drizzle with olive oil and season with dried herbs or spices. Rosemary and Parmesan makes a particularly delectable combination.
Thrive Market13Crunchsters, Smokey Balsamic
If sprouting your own mung beans doesn’t sound appealing, you can still enjoy the nutrient-rich little bean sprouts with a bag of these. They’re seasoned with smoked sea salt and balsamic vinegar powder, then baked until crunchy.
Buy it: $4, thrivemarket.com
Westend61/Getty Images14Energy balls
The nice thing about energy balls is that you can make them yourself with ingredients you might already have in your pantry, like nuts or nut butter, dried fruit, and coconut. There are tons of recipes out there, like these protein bliss balls made from dates, walnuts, cocoa powder, and a bit of espresso.
Westend61/Getty Images15Granola
Granola is a beloved healthy, sweet snack because it lasts a long time, is easy to transport, and tastes great with everything from milk to yogurt to cottage cheese or by the handful. Pack up a small amount to keep with you for a protein boost whenever you need one.
Pjirawat/Getty Images16Tuna
Cans and single-serving tuna packets are an awesome way to fit some extra protein and omega-3 fatty acids into your day, Kohn says. Pair with some crackers for a killer snack.
Kaboom Pics/pexels.com17Dark chocolate
Snack time is a great chance to treat yourself to a few squares of dark chocolate. “Pair with peanut butter, nuts, or Greek yogurt for a protein-filled, satisfying snack," Kohn says.
Amazon18Health Warrior Pumpkin Seed Protein Bars
These bars combine a few of our favorite healthy snack foods into one: Pumpkin seeds, almonds, and dark chocolate. Grab a box of twelve to have on hand for satisfying a craving for something both salty and sweet.
Buy it: $16, healthwarrior.com
nagehanozsezer/Getty Images19Roasted chickpeas
You can DIY these crunchy snacks or buy ‘em pre-made, but either way, they’re a great room temp stand-in for your beloved hummus, and they still pack a protein punch. And there are a bunch of great roasted chickpea recipes out there, like this one that makes them taste like a pumpkin spice latte!
SStajic/Getty Images20Nutty granola bars
Granola bars are one of the easiest snacks around. They come in so many flavors, and can contain a decent amount of protein and fiber from nuts and grains. Kohn favors KIND bars, like Dark Chocolate Nuts & Sea Salt ($15, Amazon), while Younger opts for Larabar Fruit and Nut Bars, which come in flavors like Cashew Cookie ($15, Amazon).
Or, make your own at home for ultimate customization.
Thrive Market21Thrive Market Organic Seaweed Snacks
Paper-thin and crispy sheets of roasted seaweed are a munch-worthy source of fiber and micronutrients like iron. This sweet-savory variety is seasoned with a little sugar, salt, and onion and garlic powders.
Buy it: $6, thrivemarket.com
manoa/Getty Images22Avocados
Nutritiously Yours founder and bilingual dietitian Dalina Soto, MA, RD, LDN, tells SELF she loves avocados as a cracker dip or rice cake spread, maybe topped with a sprinkling of salt and squeeze of lemon. “Just make sure they don’t over ripen!” Soto says.
bhofack2/Getty Images23Wasabi peas
If you love a little heat here and there, keep wasabi peas on hand at all times. This fiery treat is beloved around the world because it's tasty and nutritious, says Geiger. They're a crispy, crunchy, fiery, and fiber-rich snack (not to mention, a great way to add a bit of texture and spice to a salad or a soup).
joanek/Getty Images24DIY trail mix
Not a huge fan of granola but need a road trip snack that will be just as satisfying? Trail mix has got you covered. Unlike granola, trail mix isn't cooked so each ingredient stands alone. Plus, you can also more easily skip adding foods that you don't like.
Thrive Market25Taali Water Lily Pops, Himalayan Pink Salt
Seeds from the water lily plant pop up into a lovely popcorn-like snack when heated up. Though the nutritious little snack has long been enjoyed on the Indian subcontinent, it is only recently becoming more commonplace in snack aisles in the U.S.
Buy it: $3, thrivemarket.com
Graham Day/Getty Images26Cereal
Cereal is a breakfast standby for a reason: it's satisfying, flavorful, and surprisingly nutrient-packed. Whether you choose to eat it dry or enjoy it with milk or a plant-based dairy alternative, this is a treat worth trying at any time of the day—not just in the morning.
bhofack2/Getty Images27Pita chips
If you love pita bread like no other, you should probably have pita chips in your snack rotation. You can buy them plain or unflavored, and they're the perfect vehicle for dips like guacamole or hummus. Or make them yourself by buying fresh pita at the store, slicing it into triangles, seasoning it with your favorite spices, and roasting it in the oven to crispy perfection.
Simon McGill/Getty Images28Egg muffins
We love veggie-packed, protein-rich egg muffins as a snack even more than breakfast. Make a batch of spinach, quinoa, and Parmesan egg muffins or kale and feta egg muffins to snack on all week. Or, pack them in an airtight container and store in the freezer to enjoy indefinitely. Simply pop in the microwave for a few minutes and your snack will be as good as it was on day one.
Thrive Market29Harvest Snaps Green Pea Snack Crisps
Green peas usually show up on the dinner table, but their protein and fiber content makes them a great snack option. They’re the first ingredient in these crunchy, lightly-salted crisps.
Buy it: $2, thrivemarket.com
Larissa Veronesi/Getty Images30Sweet potato chips
Looking for a sweet and colorful alternative to your go-to potato chips? Chips made from sweet potatoes are equally crispy, crave-worthy, and rich in fiber. And making your own vegetable chips from scratch is easy for home cooks of any level to do.
BWFolsom/Getty Images31Applesauce
You can buy applesauce in large jars, plastic cups, or little pouches. Full of fiber and naturally occurring sugar, it's a great sweet option. Add a dash of cinnamon and some pecans or walnuts. Or try GoGo SqueeZ Apple Cinnamon Applesauce ($11 for a pack of 20, Amazon).
li Ilina/EyeEm/Getty Images32Apples and pears
Speaking of apples, they're a great snack in their whole form, too—any variety. Pears are equally good options. Both are fantastic with a bit of almond butter or yogurt.
Thrive Market33Lebby Chickpea Snacks, Sesame Honey
These are a refreshing departure from homemade roasted chickpeas. With beet sugar, honey, vanilla, and nutty sesame seeds, they’re a fun and protein-packed way to satisfy a midday craving for something sweet.
Buy it: $30 (pack of 12), amazon.com
Tom Cockrem/Getty Images34Veggie chips
Did you know you can make chips out of nearly any kind of vegetable? Forget sweet or white potatoes—we're talking green beans, okra, carrots, turnips… For a store-bought option, try Rhythm Beet Chips ($29 for a pack of four, Amazon).
Daniel Sambraus/EyeEm/Getty35Bananas
Bananas are packed with dietary fiber, vitamins, and minerals, and they're an ideal snack for for regulating blood sugar levels, promoting digestive health, and providing energy, says Geiger. And this wonderful fruit can be used in so many different applications, from sweet to savory. Try pairing sliced bananas with peanut butter and toast for a quick and satisfying snack.
Amazon36Beanfields Bean Chips
The tastiest, easiest way to enjoy beans at snack time. Classic sea salt is great, but with a variety pack you can try four different flavors: Jalapeño Lime, Spicy Queso, Himalayan Salt + Vinegar, and Cheddar Sour Cream.
Buy it: $4, amazon.com
Geshas/Getty Images37Fruit leather
Fruit leather is basically snack-suitable candy. It's sweet, chewy, and a great way to satisfy your hunger. “Made from 100% fruit, fruit leather is a good source of fiber and vitamins,” Geiger tells SELF. Eat a couple strips with a handful of nuts or seeds for a snack that'll keep you from getting hungry before lunch. Try a 48-count variety pack of Stretch Island Fruit Leather ($22, Amazon).
Vilsone/Getty Images38Freeze-dried strawberries
Freeze-dried fruit tastes as good as the fresh stuff, but it doesn't go mushy or moldy on you. Strawberries, for instance, are great for adding to things like oatmeal or cereal—a splash of milk will help rehydrate and plump up the berries.
bhofack2/Getty Images39Apple chips
How many different ways can you enjoy apples as a snack? Apple chips are easy to make, but also sold pretty widely. “They are from thinly sliced apples that are baked or dehydrated and are a good source of fiber and vitamins A and C either way,” says Geiger. Try Bare Baked Crunchy Apple Chips ($20 for a pack of 16, Amazon).
Thrive Market40Navitas Organics Power Snacks, Cacao Goji
These sweet and nutritious bites are like energy balls, but even better. They’re full of quality ingredients like date paste, chia seeds, cacao powder, goji berry powder, pumpkin seeds, and sunflower seed butter.
Buy it: $6, thrivemarket.com
Dennis Lane Photography/Getty Images41Rice cakes
Rice cakes may be a bit bland on their own, but that means they go great with almost any kind of spread. Want something sweet? Smear a bit of nut butter and honey onto one of them. Or, try them topped with guacamole or hummus for a savory treat.
alexat25/Getty Images42Canned sardines
If you're a fish lover, you don't have to wait until dinnertime. Canned sardines are a great, salty snack to have around for a hit of protein and fat mid-afternoon, maybe with some crackers.
bigacis/Getty Images43Canned salmon
Tuna and sardines aren't the only kinds of canned fish that make a great snack! Soto likes little cans of salmon. “They store pretty well,” she says. “They are also super convenient and satisfying!” She recommends mixing with a little mayo, salad dressing, or relish and pairing with crackers or rice cakes.
Thrive Market44IWON Organics Protein Stix, Spicy Sweet Peppers
Get a nice dose of plant protein (7 grams) from these Cheetos-reminiscent crisps. They’re made from a mixture of green peas, brown rice, and navy beans, seasoned with spices and sugar.
Buy it: $4, thrivemarket.com
Srattha Nualsate/EyeEm/Getty Images45Potato chips
Haven’t you heard? Dumping on potato chips is so passé. Chips made out of other stuff are awesome options, but good ol' potatoes provide fiber and fat along with all that starchy goodness.
Juanmonino/Getty Images46Dry-roasted edamame
Few people know to take advantage of this epic source of plant protein in its dry roasted form. Similar to roasted chickpeas, roasted edamame is crunchy, versatile for seasoning, and chock full of fiber and protein. Oven-roast at home, or try a store-bought version.
Russell Sadur/Getty Images47Protein bars
The best thing about protein bars is the plethora of options out there. Name a flavor (chocolate peanut butter, berries and cream), dietary requirement (gluten-free, low sugar), or texture (chewy, wafery) and you can find a protein bar to fit the bill. Many pack 10 to 20 grams of protein into just a few delicious bites. Just be on the lookout for high amounts of sugar alcohols or added fibers if those ingredients tend to cause you tummy trouble.
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