Healthy and Easy Snacks (To Buy and Make)

Healthy Living, Lifestyle

By: // June 7, 2022

The key to eating a healthy diet is preparation, which includes being ready to combat that daily snack attack!

To keep you from going crazy with calories even when the saltiest of cravings hit, my team and I rounded up our favorite healthy snack recipes that are super easy to throw together.

Get ready to enjoy these healthy and easy snacks!

Healthy Snacks To Buy

Kind Bar: The perfect snack for the airplane! I love KIND Bars because I can read the ingredients on the label, they’re GMO and trans-fat-free, and they don’t melt in my gym bag.

Healthy Snacks To Make

1) Sea Salt Avocado

These 55 healthy snack recipes are easy, delicious, and will curb your hunger cravings! #recipes

When you need an afternoon pick-me-up or post-workout snack, look no further! This easy snack is an awesome source of monounsaturated fat and is great for conquering salt cravings. If you’re looking for a healthy snack with a little more substance try mixing it with salsa and spreading it on ezekiel toast.


  • ½ avocado
  • A pinch of sea salt


  1. Slice avocado in half and sprinkle with sea salt.

4) Orange Creamsicle Smoothie

A mason Jar filled with orange creamsicle smoothie

Remember the days of creamsicles off the ice cream truck? This is the guilt-free, protein-packed version!



  1. Add all ingredients to a smoothie maker or blender and blend 1-2 minutes.

5)  Pickle Roll-Ups

A bowl with Pickle Roll-Ups

A lightened-up version of the classic “pickle dog” you know from potluck’s past.


  • 2 medium dill pickles
  • 2 slices nitrate-free ham
  • 1 tbsp. cream cheese


  1. Spread ½ tbsp. cream cheese on each piece of ham, place pickles on ham and roll them up.

6) Hard-Boiled Eggs

2 Hard Boiled Eggs

Protein power to go! I make a dozen hard-boiled eggs every week, and they always get eaten. Such a great snack to keep you from getting “hangry” — hungry/angry!


  • 6 hard-boiled eggs


  1. Place 6 eggs in a pot of water and bring to a boil, cover, and turn off the heat.
  2. Let sit covered for 10 minutes, then run under cold water to chill.
  3. Peel and sprinkle with salt and pepper if you like.
  4. The serving size is 2 hard-boiled eggs.

7) Carrots and Hummus

Carrots and Hummus

I make this hummus recipe every few days for my family to dip and dig into. It is SO simple, and the parsley gives it such a fresh taste versus the store-bought stuff.


  • 1-15oz can garbanzo beans – drained and rinsed
  • ½ cup tahini
  • 4 tbsp. olive oil
  • 1 tsp minced garlic or 2 garlic cloves
  • ½ tsp. sea salt
  • ½ tsp. cumin
  • 1 tsp. of parsley (I prefer fresh)
  • Juice of 2 lemons
  • Paprika for garnish


  1. In a mini food processor, add all ingredients and blend. Feel free to play with the amount of garlic, salt, parsley, and cumin to work with your taste buds.
  2.  Scoop into a serving bowl and garnish with a sprinkle of paprika.
  3.  Serve with cut-up veggies of your choice.
  4. The serving size is 2 tbsp. of hummus plus veggie dippers. My favorite is baby carrots!

8) Skinny Elvis Smoothie

A chocolate almond butter smoothie in a glass

We’re swapping Elvis’ beloved bacon for chocolate protein powder, but the outcome is still a winner!



  1. Add all ingredients to a smoothie maker or blender and blend 1-2 minutes.

9) Get On Track Trail Mix

A handful of trail mix with nuts, seeds, and fruit

Forget those empty dollars spent on vending machines. Mix together a batch of this and leave a container in your car, in the kitchen, or at the office when you get a hankering. Later, snack attack!


  • 1/4 cup dark chocolate chips
  • 1/4 cup cranberries
  • 1/2 cup walnuts
  • 1/2 cup raw almonds
  • 1/2 cup pepitas


  1. Combine all the ingredients and store them in a zip lock bag.
  2.  The serving size is 1 handful (makes approx 6 servings).

10) Apples and Almond Butter

A plate of cut up apples and almond butter to dip them in

A simple after-school or after-work snack that tides you over until dinner.


  • 1/2 an apple
  • 1 tbsp. almond butter

11) Trader Joe’s Dried Mango Slices

a plate filled with dried mango slices

Talk about fast food! These mango slices are delicious and require no prep or refrigeration. Find at your nearest Trader Joe’s!

  • 1 serving size

12) Dark Chocolate Squares

a plate with 2 squares of dark chocolate on it

It’s good for you, go ahead! Full of antioxidants that fight free radicals, dark chocolate also has a low glycemic index so it won’t cause a big spike in your blood sugar.

  • 1 oz. dark chocolate (70% or more cacao)

13) Freytag Family Guacamole Recipe

a bowl of fresh guacamole

Guac is full of healthy fats that satisfy hunger! My favorite scoopers are red pepper slices and cucumbers.


  • 2 avocados, peeled
  • 1/2 of jalapeño pepper, seeded and minced
  • 1/4 red onion chopped
  • 2 heaping tbsp. minced cilantro
  • 1/2 tsp. sea salt
  • 1/4- 1/2 of a lime, juiced (add to your liking)

Optional Ingredients:

  • Minced garlic
  • Diced tomatoes for garnish


  1.  In a bowl, add all ingredients.
  2. Using a potato masher, blend all the ingredients together to the consistency you like. Some like it chunky, others like it smooth. Feel free to play with the amount of salt, lime, and garlic to work with your taste buds.
  3. Scoop into a serving dish and serve with cut-up fresh veggies.
  4. The serving size is 2 tbsp. guacamole.

 14) Taste Of The Tropics Smoothie

a tropical smoothie in a mason jar

This tastes like a tropical dessert in drink form. Delicious!


  • 1 cup unsweetened vanilla almond milk
  • ½ banana
  • ½ cup frozen mango
  • ½ cup frozen pineapple
  • 1 scoop BiPro vanilla protein powder
  • 1 cup ice


  1. Add all ingredients to a smoothie maker or blender and blend 1-2 minutes.

15) Caprese Salad

3 slices of tomato topped with buffalo mozzarella, a julienned basil, EVO, and balsamic vinegar

A salad can be a snack, too.  A dang good snack at that!


  • 2 oz. skim buffalo mozzarella, sliced
  • 1 small tomato
  • 4 leaves basil, minced
  • Drizzle with 1 tsp. balsamic and 1 tsp. extra virgin olive oil
  • Sprinkle of sea salt


  1. Slice tomato into 3 pieces and top with sliced buffalo mozzarella and basil.
  2. Drizzle with EVOO and balsamic vinegar.
  3. Sprinkle with sea salt to taste.

16) Buzznanas

A white plate with banana chunks topped with drizzled honey and sprinkled with cinnamon

The perfect thing when you need something a little sweet.


  • ½ a banana
  • 1 tsp. honey
  • Sprinkle cinnamon on top


  1. Cut a ½ a banana in large chunks.
  2. Drizzle with 1 tsp. honey.
  3. Sprinkle with cinnamon.

 17) Turkey Jerky

a bag of Trader Joe's turkey jerky opened with jerky being shown

A great snack to keep in the gym bag for a post-workout protein punch! I really like Trader Joe’s Natural Turkey Jerky.

  • 1 serving size

18) Meaty Roll-Ups

A piece of turkey with carrot and mustard wrapped inside

Sister to the Pickle Roll-Up, but offers a little kick from brown mustard and crunch from the carrot. Awesome mid-afternoon snack at work!


  • 4 baby carrots
  • 2 slices of nitrate-free turkey breast
  • 1 tbsp. spicy brown mustard


  1. Spread ½ tbsp. spicy brown mustard on turkey, place carrots and roll them up.

19) Beet Bites

a plate with baby beets sliced in half. Topped with goat cheese fresh basil.

These little guys are so cute and delicious and will soon be your new favorite snack and appetizer for entertaining!



  1. Slice baby beets in half.
  2. Top with goat cheese and julienned basil.

20) 3 PM Pick-Me-Up Smoothie

photo of 3pm pick-me-up smoothie

Perfect for when you need that extra ZIP in your step!



  1. Add all ingredients to a smoothie maker or blender and blend 1-2 minutes.

21) FAGE Greek Yogurt

a container of FAGE Greek yogurt

A great go-to that is packed with protein and probiotics that help maintain digestive health.

  • 1 individual container of FAGE Greek yogurt. Eat plain or top with a drizzle of honey and fresh fruit!

22) Eggs On Top

An english muffin topped with egg salad and sprinkled with dill

This egg salad on a sprouted grain muffin will give you tons of energy and protein. Try it for breakfast, and you will be pleasantly surprised!



  1. Dice up 1 hard-boiled egg, and add, mayo, dill, and salt and pepper.
  2. Place on 1/2 of a toasted Ezekiel English Muffin.

23) Harvest Snaps Snapea Crisps

A white plate with a handful of snap pea crisps on it

Perfect when you need a little crunch without reaching into a potato chip bag!

24) Red, White, and Blue Parfait

A yogurt smoothie in a mason jatr layered yogurt, strawberries, blue berries , and granola.

Packed with antioxidants from the berries, a little crunch from the granola, and a little sweetness from the yogurt, this parfait is a winning combo!


  • 1 cup 0% fat vanilla Greek yogurt
  • ½ cup strawberries
  • ½ cup of blueberries
  • 2 tbsp. granola ( I love Love Grown Oat Clusters)


  1. Layer yogurt, strawberries, yogurt, blueberries, and top with granola.

25) Mary’s Gone Crackers and Cheese

A plate with 7 crackers topped with Farmers cheese

Who doesn’t love cheese and crackers? I love these crackers because they are made with quinoa, brown rice, and seeds and full of good carbs and plenty of crunchy nutty flavor!


  • 7 Mary’s Gone Crackers Crackers, available in most grocery stores
  • 2 oz. Farmer’s cheese

26) Creamy Cucumber Salad

a bowl filled with sliced cucumbers in a creamy yogurt sauce garnished with dill

I lightened up this classic recipe with Greek yogurt versus sour cream to decrease calories and increase protein.


  • ½ cucumber
  • 2 tbsp. Chobani plain yogurt
  • 1 tbsp. white wine vinegar
  • 2 tbsp. white onion, sliced
  • 1 tsp. raw sugar
  • 1 tsp. dill
  • Salt and pepper to taste


  1. Slice cucumber and onions into thin slices.
  2. Mix yogurt sauce in a separate bowl and then top the cucumber and onions with sauce.
  3. Ready to eat immediately, but even better after refrigeration for an hour.

27) Single Lady Quesadilla

a plate with a tortilla filled with melted cheese and salsa

There is a reason we ate this in college: delicious and satisfying!


  • 1 whole wheat tortilla
  • 2 oz. mozzarella cheese
  • 2 tbsp. fresh salsa of your choice


  1. Fill a whole grain tortilla with cheese and salsa.
  2. Heat in microwave or grill in a pan until cheese is melted.

28) Trader Joe’s Frozen Mangoes

Trader Joe's Frozen Mangoes

A little taste of the tropics all year round. Sweet and delicious! Find at your local Trader Joe’s.

  • Serving size 1 cup

29) Omelette In a Mug

an onlette filled with spinach, chest, and tomatoes

A fluffy hot omelet in just 2 minutes! This is a super simple snack or breakfast and is a great way to fit in extra veggies.


  • Extra-virgin olive oil
  • 2 eggs
  • 1 tsp. feta cheese
  • 4 cherry tomatoes, cut in half
  • 3 tbsp. spinach, minced
  • 1 tsp. fresh basil (optional but delicious)
  • Salt and pepper to taste


  • Coat the inside of your mug lightly with olive oil.
  • Crack and scramble both eggs in the mug, add other ingredients, and gently mix.
  • Microwave 1.5-2 minutes (time varies depending on your microwave, but 2 minutes is perfect in mine)
  • Add salt and pepper and enjoy!!!

30) Green Energy Smoothie

Green Energy Smoothie

Don’t fear going green! It looks a little scary but is sweet and refreshing. Plus, you will definitely feel energized from all these vitamins and minerals.


  • 1 cup frozen kale (I prefer frozen to fresh in smoothies)
  • 1 cup frozen mango
  • 1 cup almond milk
  • 1 scoop unflavored protein powder


  1. Add all ingredients to a smoothie maker or blender and blend 1-2 minutes.

31) Almond Stuffed Dates with Coconut

Dates stuffed with almond butter and shredded coconut

A little salty and a little sweet…you can’t go wrong! Plus, dates are rich in fiber and great for digestion.


  • 3 large pitted dates
  • 1 tbsp. almond butter
  • 1 tbsp. unsweetened shredded coconut


  1.  Fill the dates with almond butter and roll the end into shredded coconut.

 32) Salty Edamame

a bowl of edamame

One cup of edamame has 17 grams of protein. Whoa!


  • 1 cup Organic Edamame (cooked using brand directions)
  • Topped with a sprinkle of sea salt

33) Grape Tomatoes with Dip

a bowl of cherry tomatoes with dip

Many studies have found that tomatoes can reduce the risk of some cancers, and when combined with a little fat like Greek yogurt, your body is able to absorb lycopene more effectively.


  • ½ cup cherry tomatoes
  • 3 tbsp. plain Greek yogurt
  • 2 shakes of sea salt
  • 2 shakes garlic powder
  • ½ tsp. ground Italian seasoning
  • 1 tbsp. balsamic vinaigrette


  1. Mix the sour cream with seasonings and balsamic vinaigrette.
  2. Start dipping!

34) Healthy Kettle Corn

A serving of delicious kettle corn in a bowl

Skip the microwave popcorn and make this sweet and crunchy snack instead. Hello, movie night!


  • 2 tbsp. canola oil
  • 2/3 cup popcorn kernels
  • 3 tbsp. sugar
  • Sea salt or fine popcorn salt to taste


  1. Place oil in a stirring popcorn maker, old-fashioned cranked popcorn maker, or heavy pot over medium-high heat.
  2. Once the oil is hot, add popcorn kernels and sprinkle with sugar.
  3. Cook until all kernels are popped. If using a stirring popcorn maker: simply cover with a bowl and let pop. If using a cranked popcorn maker: crank continuously as the popcorn pops. If using a heavy pot: cover and shake the pot constantly as the popcorn pops.
  4. Add salt to taste and serve immediately.
  5.  The serving size is 1 cup.

35) Chip and Dip

a picture of chips with a side of guacamole

I love these baked lentil chips with this Guacamole Spicy Edamame Dip from Trader Joe’s. This combo is the bomb and a little spicy!


36) Protein Pancake

a fluffy pancake topped with fresh cut banana and maple syrup

Yes, there is such a thing as a healthy pancake. And no need for breakfast to be the only time of the day to eat it!


  • 1 mashed banana
  • 1 egg beaten
  • ½ tsp. apple pie spice
  • 1 tbsp. 100% natural maple syrup
  • Natural non-cook spray or coconut oil


  1. Mix mashed banana (very, very mashed), 1 egg, and apple pie spice.
  2. Spray a pan with natural non-stick spray or 1 melt 1 tsp. coconut oil and pour the mixture into pan.
  3. Cook 2-3 minutes on each side until golden brown.
  4. Top with maple syrup and a sprinkle of apple pie spice.

37) Angie’s Popcorn BOOMCHICKAPOP

A bag of angies popcorn with the popcorn pouring out

Have a snack attack? Grab a serving of Angie’s Popcorn BOOMCHICKAPOP Sea Salt Popcorn. Salty, sweet, sinful, and only 35 calories per cup!

  • 1 serving of Angie’s Popcorn BOOMCHICKAPOP Sea Salt Popcorn, available in most grocery stores.

 38) Green Pepper Boats

Green Pepper Boats

An easy snack that you can cut up and prep ahead of time for snack attacks!


  • ½ green pepper, sliced
  • 1 ½ tbsp. goat cheese
  • 1 tsp. dill
  • Salt and pepper to taste


  1. Clean, seed, and cut 1/2 green pepper into 4 pieces.
  2. Mix cream cheese, dill, salt, and pepper in a bowl.
  3. Spread cheese inside the green pepper evenly, then enjoy!

39) Cajun Kale Chips

a plate of baked kale chips

Need a little something salty and crunchy? These kale chips with a Cajun twist are the bomb!


  • 1 head of dinosaur kale, washed
  • 2 tbsp. extra-virgin olive oil
  • ½ tsp. sea salt
  • ½ tsp. cayenne pepper or Cajun seasoning


  1. Preheat the oven to 425 degrees.
  2. Cut the thick stem portion of the kale off and tear or cut kale into large bite-size pieces and place in a large mixing bowl.
  3. Add in 2 tbsp. olive oil, 1/2 tsp. sea salt, and 1 tsp. Cajun seasoning or cayenne pepper.
  4. Bake kale for 10 minutes per side and flip to bake on both sides.
  5. Let cool then enjoy!
  6. The serving size is 15 kale chips.

40) Chocolate Covered Strawberries

Chocolate Covered Strawberries

A snack that is healthy and romantic? Ooo la la!


  • 1 oz. dark chocolate (70% or more cacao)
  • 5 fresh strawberries with stems


  1. Heat 1 oz. dark chocolate with 70% in the microwave, stirring every 10 seconds to make sure it doesn’t burn.
  2. Dip 5 fresh strawberries with stems into the chocolate and refrigerate until the chocolate shell hardens.

41) White Bean Dip and Veggies

A plate of homemade white bean dip and fresh red pepper cut up to eat it with

Pair fresh red pepper slices with this delicious fiber-filled dip!


  • 1 (15-ounce) can Cannellini beans, drained and rinsed
  • 1/4 cup fresh parsley
  • 2 cloves of garlic, peeled
  • 2 tbsp. lemon juice
  • 1 tbsp. extra-virgin olive oil
  • 2 tbsp. water
  • 1/8 tsp. ground red pepper
  • Salt and pepper to taste


  1. Place all ingredients into a food processor or blender.
  2. Pulse or blend until almost entirely smooth, about 1-2 minutes. Garlic cloves should be very finely chopped.
  3. Season with salt and pepper to taste.
  4. Serve with red pepper, celery sticks or baked pita chips for dipping.

42) Trader Joe’s Dried Banana Chips

a plate of dried banana chips

Yum! I eat these right out of the bag to satisfy my sweet tooth! Find it at your local Trader Joe’s.

  • 1 serving size

43) Yogurt Chia Seed Pudding

A bowl of chia seed pudding topped with blueberries

Chia seeds are such a nutritionally dense super food. Just 1 ounce has 11 grams of fiber, 4.4 grams of protein, and 18 percent of the fiber you need in a day. Plus, this pudding is delish!


  • 1/8 cup or 1 oz. chia seeds
  • 1/2 cup plain Greek yogurt
  • 1/2 cup vanilla unsweetened almond milk
  • 1 tbsp. 100% pure maple syrup
  • 1/2 tsp. pure vanilla extract
  • A pinch of Kosher salt
  • 10 blueberries


  1. Mix yogurt, almond milk, syrup, vanilla, and salt in a bowl.
  2. Stir in chia seeds and let sit for 10 minutes, stir again. Cover and refrigerate overnight.
  3. Stir again in the morning and add fresh berries on top!
  4. The recipe makes 2 servings.

44) Diana’s Bananas Banana Babies

a frozen chocolate covered banana

Diana’s Bananas Banana Babies are amazing! With only 130 calories, these potassium-filled treats make a great snack or dessert. I buy mine at Whole Foods, but I think they are available in most grocery stores.

  • The serving size is 1 chocolate covered banana

45) Spiced Walnuts

a bowl of spiced walnuts

I make these in a big batch and then use them on salads, trail mix, or just a snack. WARNING…they are addictive!


  • 3 cups walnuts
  • 1 tbsp. olive oil
  • ½ tsp. cayenne pepper
  • ¼ tsp. cinnamon
  • 2 tbsp. brown sugar


  1. Preheat the oven to 350 degrees.
  2. Combine all the ingredients then spread onto a cookie sheet and bake at 350 for 10 minutes stirring at 5 minutes.
  3. The serving size is 1/4 cup.

 46) Nutter Butter Toast

Nutter Butter Toast

I always think of Elvis Presley when I make this one! This is a great pre-workout or post-workout snack with protein and healthy carbs.


47) Frozen Grapes

Frozen Grapes

Did you know that you can freeze grapes? They seriously are the best sweet and low-calorie snacks to stay cool on a hot day.

  • serving size is 1 cup

48) Power Cup

Power Cup

Cottage cheese is a protein powerhouse! Just top with fruit for the perfect post-workout snack.


  • ½ cup 2% cottage cheese
  • ½ nectarine chopped

 49) Go Raw Spirulina Super Chips

Spirulina Super Chips

Gluten-free, GMO-free, and 100 percent organic. What’s not to love about these Go Raw Coconut Crisps! This is one of my favorite crunchy snacks to replace reaching into a bag of high-fat potato chips! I grab my bag at Whole Foods.

  • 1 serving size

50) Margarita Melon

Margarita Melon

This sounds crazy, but the combo is amazingly refreshing!


  • ½ a watermelon
  • Juice of ½ a lime
  • 2 tsp. sea salt


  1. Slice watermelon into chunks or wedges.
  2. Squeeze the lime juice onto the watermelon and sprinkle with sea salt.

51) Ants On A Log

Celery sticks with peanut butter and raisins

A classic that needs no explanation. There is a reason your mom made you these.


  • 2 large pieces of celery cut in half
  • 2 tbsp. almond butter
  • 12 raisins

52) Seaweed Snackers

Seaweed snacks in a pile

These Trader Joe’s Roasted Seaweed Snacks are jam-packed with nutrients, omega 3’s, and fiber. I like them plain, but they also come in flavors like wasabi.

  • 1 serving size

53) Berries with Coconut Whipped Cream

a bowl of berries topped with delicious coconut whipped cream

You will be amazed at how creamy and delicious this dairy-free whipped cream turns out. Coconut milk also has antifungal benefits!


  • 1 can full-fat organic coconut milk without guar gum, refrigerated for 24 hours
  • ½ tsp. vanilla extract
  • ½ tbsp. organic sugar
  • 1 tsp. shredded coconut
  • 1 cup fresh or frozen mixed berries


  1. The coconut milk must be refrigerated. Flip the can upside down and open it with a can-opener (milk separates from the solid, you use the solid and discard the liquid or use it in smoothies.)
  2. Combine the solid from the coconut milk with the other ingredients and whip it with an electric beater.
  3. Dollop fresh coconut whip cream on 1 cup of fresh or thawed frozen mixed berries. (Trader Joe’s has an awesome frozen mixed berries combo!)
  4. The serving size is 1 tbsp. of coconut whipped cream on 1 cup of berries

54) Baked Sweet Potato Chips

a plate full of baked sweet potato chips

Who needs french fries when you have these? Plus, it’s a great way to sneak in more veggies for the kiddos!


  • 1 sweet potato, peeled and sliced into thin pieces
  •  1 tbsp. olive oil
  •  1 tsp. pumpkin pie spice
  • ¼ tsp. salt
  • ¼ tsp. black pepper


  1. Heat oven to 375 degrees.
  2. Mix potatoes with olive oil and seasonings.
  3. Bake at 11 minutes per side.
  4. The serving size is 10 potato chips.

55) Bowl O’ Blue Berries

a bowl of fresh blueberries

Blueberries have a high amount of antioxidants and are also known to boost immunity. So, if you feel a cold coming on, grab a cup!


  • 1 cup fresh blueberries 

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on May 22, 2019 at 1:28 PM Reply

Amazing ideas!! Thanks for the reminders all in one place

on July 4, 2015 at 10:59 PM Reply

The recipe are great,I love them. What I would like to know is what type of exercise you would recommend for arthritis in the knees?

(This will help us personalize your experience so that you can get the best advice possible from us!)
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