Healthy Snack Ideas: 20 Nutritious Noshes For Any Occasion

Written by: Erin Coleman,

B.S. - Nutritional Science, R.D., L.D.

Written by: Erin Coleman,

B.S. - Nutritional Science, R.D., L.D.

healthy snack ideas

Looking for some healthy snack ideas? Whether you’re gathering for the big game, awards season, or your favorite television series, food and drink are usually the center of attention.

But that doesn’t mean you have to binge on salty, fatty junk food!

Snacking, believe it or not, can be a part of a healthy meal plan — you just have to know how to do it right.

That means not mindlessly munching away as you stare at the TV.

You've got to plan your snacking and fit it into your daily meal plan.

A good rule of thumb when it comes to healthy snack ideas is to focus on foods rich in protein, healthy fats, and/or fiber.

You'll also want to keep your portion sizes small – about 250 calories or so – and how many of those portions you have will depend on your meal plan.

  • If you usually consume three 400-calorie meals each day, you can consume two 250-calorie snacks.
  • Three 350-calorie meals — two to three 250-calorie snacks.
  • Four 300-calorie meals — two 250-calorie snacks
  • Three 400-calorie meals — two 200-calorie snacks

So no matter what event you're attending or what you're watching, plan ahead for your snacking, and you won't overindulge.

Keeping reading for 20 great healthy snack ideas that will keep you satiated and satisfied!

Check out this video for even more healthy snack ideas!

20 Healthy Snack Ideas

Choose the following delicious and nutritious snacks whenever you want to avoid the typical snacks packed with salt, sugar, and/or fat!

Low-Fat Cottage Cheese with Berries and Nuts

Low-fat cottage cheese is loaded with satiating protein.

Nuts provide protein too, plus heart-healthy fats.

Here is the calorie breakdown of low-fat cottage cheese topped with blueberries and walnuts:

  • 1 cup of low-fat cottage cheese = 163 calories
  • 1/3 cup of blueberries = 28 calories
  • 1/3 ounce of walnuts = 60 calories

Replace walnuts with sliced almonds, pistachios, or sunflower seeds if you'd like.

Total: 251 calories

Homemade Weight Loss Shakes

Homemade weight loss shakes make excellent satiating meal replacements or snacks when you’re on the go, require post-workout nourishment, or want to maintain lean muscle during weight loss. The calorie breakdown of a banana cashew protein shake is as follows:

  • 1 1/4 cup of skim milk or plant milk = 100 calories
  • 3/4 scoop of protein powder = 83 calories
  • 1/2 of a small banana = 45 calories
  • 1 teaspoon of cashew butter = 30 calories

Use any of your favorite fruits and nut butter in place of the banana and cashew butter if you desire.

Total: 258 calories

Quality Protein Bars

Not all protein bars are created equal — many of them are essentially just candy bars with a little added protein!

Look at the nutrition facts labels on your favorite bars to determine the number of calories and grams of fiber, protein, fat, carbohydrates, total sugar, and added sugar.

To pick the healthiest options, make sure to choose high-quality bars with minimal or no added sugar, artificial sweeteners, or fillers.

Opt for bars that contain mainly whole food ingredients, such as whey, casein, egg, pea, brown rice, or other protein powders, milk, yogurt, meats, eggs, fruit, nuts, or nut butter.

Pick bars that contain natural sweeteners, such as fruit, stevia, monk fruit, or erythritol.

Limit artificial sugars, such as sucralose, as well as artificial colors and dyes.

Look for bars WITHOUT hidden added sugars, such as brown sugar, agave syrup, brown rice syrup, corn syrup, and other syrups.

Total: 70-250 calories, depending on what bar you choose. Check out this article for our top picks on store-bought protein bars, as well as some great recipes for homemade ones!

Whole Grain Cereal with Milk and Nuts

Whole-grain cereal helps fill you up, and topping it with milk and nuts adds protein and healthy fats.

The calorie breakdown of whole-grain cereal with milk and nuts is as follows:

  • 1 cup of whole-grain cereal = 110 calories
  • 2 tablespoons of sliced almonds = 67 calories
  • 1 cup of skim milk or plant milk = 80 calories

Instead of almonds, you can also top whole-grain cereal with walnuts, pistachios, flax seeds, or fruit!

Total: 257 calories

Veggies with Hummus

Fiber-rich vegetables mixed with hummus, which is rich in nutritious fats and satiating protein, are other great options for healthy snack ideas.

Try the following veggie and hummus combinations:

  • 1/3 cup of hummus = 200 calories
  • 1 cup of sliced carrots = 50 calories

Or, instead of carrots, try

  • 2 cups of cucumber slices = 30 calories
  • 2 cups of celery sticks = 30 calories
  • 2 cups of sliced red bell peppers = 50 calories
  • 1 cup of peas in their pods = 40 calories
  • 1 1/2 cups of raw cauliflower = 40 calories

Just about any raw vegetables taste delicious dipped in hummus!

Total: 250 calories

See the programs 38,000 guys over 40 are using to get results like these

Greek Yogurt with Nuts and Berries

Greek yogurt is loaded with protein, probiotics, and calcium, and topping it with berries and nuts adds fiber and healthy fats.

The calorie breakdown of this nutrient-dense snack is as follows:

  • 1 container of nonfat Greek yogurt = 100 calories
  • 1/2 cup of strawberries = 25 calories
  • 3/4 ounce of pistachios = 122 calories

To change things up, top Greek yogurt with bananas, blueberries, raspberries, or kiwi fruit instead of strawberries.

Total: 247 calories

Apples with Almond Butter

Apples alone work well as a snack, but adding nut butter boosts satiety by adding protein and healthy fat.

Here is the calorie breakdown of apples dipped in almond butter:

  • 1 cup of apple slices = 65 calories
  • 2 tablespoons of almond butter = 195 calories

You can also dip apples (or pears) in peanut butter, cashew butter, or any other favorite nut butter.

Total: 260 calories

Tuna Salad with Tomatoes

Mixing tuna salad with tomatoes makes an excellent snack that keeps you full longer between meals.

The calorie breakdown of this nutritious snack is as follows:

  • 4 ounces of canned light tuna = 132 calories
  • 2 tablespoons of avocado oil mayonnaise = 90 calories
  • 1/8 cup of celery = 2 calories
  • 1 cup of sliced tomatoes = 30 calories

Replaced canned tuna with canned, grilled, or baked chicken if you'd like!

Total: 254 calories

Hard Boiled Eggs and Fruit

Eggs are one of the best protein sources you’ll find, and eating fruit with this healthy snack adds fiber and keeps energy levels high.

The calorie breakdown of two eggs with one orange is as follows:

  • 2 large hard-boiled eggs = 156 calories
  • 1 large orange = 70 calories

You can pair hard-boiled eggs with any fruit or vegetable of your choice.

Total: 226 calories

Reduce-Fat Cheese with Fruit or Veggies

Reduced-fat cheeses are lower in calories (but higher in protein) than regular cheese, making them great healthy snack ideas.

The calorie breakdown of reduced-fat cheese plus a banana is as follows:

  • 2 reduced-fat cheese sticks = 90 calories
  • 1 large banana = 130 calories

Pair reduced-fat cheese with any other fruit (or vegetable).

Total: 220 calories

See the program 38,000 guys over 40 are using to get results like these

Greens Salad with Grilled Chicken Strips

Combining grilled chicken strips with salad greens makes for an amazing snack!

The calorie breakdown is as follows:

  • 2 cups of salad greens = 16 calories
  • 3 ounces of grilled chicken strips = 126 calories
  • 2 tablespoons of oil-based dressing = 70 calories
  • 1/4 ounce of almonds = 40 calories

FYI … to make this snack a meal, add extra chicken, veggies, or additional nuts and seeds as toppings.

Total: 252 calories

Matcha Protein Smoothie

Get in a daily dose of antioxidants, protein, and fiber-rich fruits and veggies with this matcha protein smoothie recipe:

  • 1/2 cup of kale: 4 calories
  • 1/2 of a frozen banana: 45 calories
  • 2 tablespoons of coconut yogurt: 40 calories
  • 1 teaspoon of matcha powder: 0 calories
  • 1 1/4 cups of skim milk or plant milk: 100 calories
  • 1/2 scoop of protein powder: 55 calories
  • Ice (optional)

Simply blend all of the above ingredients together in a blender and enjoy!

Total: 244 calories

Mixed Nuts

Nuts or seeds are parts of many of these healthy snack ideas, but you can also enjoy them on their own!

Nuts are loaded with protein, fiber, and healthy fats.

The nutrition breakdown of 1-1/2 ounces of mixed nuts is as follows:

  • 258 calories
  • 8 grams of protein
  • 23 grams of fat
  • 10 grams of carbohydrates
  • 3 grams of fiber

Total: 258 calories

Edamame

Edamame is the perfect snack food for weight loss because it’s loaded with protein, heart-healthy omega-3 fats, and lots of fiber.

Try steamed edamame (soybeans), or eat this delicious snack chilled.

The nutrition breakdown for 1 1/4 cups of edamame is as follows:

  • 234 calories
  • 23 grams of protein
  • 10 grams of fat
  • 17 grams of carbohydrates
  • 10 grams of fiber

Total: 234 calories

Split Pea Soup

Peas are legumes rich in protein and fiber, and split pea soup makes a quick, easy snack.

The nutrition breakdown of 1 can (about 2 cups) of Amy’s lower-sodium split pea soup is as follows:

  • 240 calories
  • 14 grams of protein
  • 2 grams of fat
  • 42 grams of carbohydrates
  • 10 grams of fiber

Top split pea soup with avocado slices if you’d like!

Total: 240 calories

Get the program 50,891 guys over 40 are using to get results like these

Premade Protein Shakes

If you don’t have the time or resources to make your own protein shakes, try a ready-to-drink protein drink instead!

But, like with protein bars, you have to be careful with what you're buying.

Some ingredients found in premade protein shakes, such as added sugar, artificial sweeteners, artificial colors, and other artificial ingredients, aren't great for your health.

Look for brands with less than 5 grams of added sugar per serving.

Also, only consider those containing mainly whole foods as ingredients.

Total: 140-210 calories, depending on the premade shake. Check out our top picks for premade protein shakes here!

Frozen Peanut Butter Banana Sandwiches

Instead of a traditional peanut butter and banana snack, prepare frozen banana nut butter sandwiches instead!

Simply slice a medium banana and top half of the slices with peanut, almond, or cashew butter.

Place the remaining slices on top to form mini “sandwiches,” and store them in the freezer.

The calorie breakdown is as follows:

  • 1 medium banana: 105 calories
  • 1 1/2 tablespoons of chunky peanut butter: 140 calories

You can also top bananas with almond or cashew butter to change things up!

Total: 245 calories

Oatmeal Protein Balls

Homemade no-bake protein balls make an excellent snack; the entire family will want some!

Combine your own ingredients or try this no-bake chocolate peanut butter protein ball recipe containing oatmeal, flax seeds, chia seeds, cinnamon, dates, peanut butter, vanilla extract, protein powder, and dark chocolate.

The nutrition breakdown for 1-1/2 balls is as follows:

  • 204 calories
  • 8 grams of protein
  • 12 grams of fat
  • 21 grams of carbohydrates
  • 5 grams of fiber

Total: 204 calories

Taco Stuffed Avocados

Loaded with high-quality protein and healthy fat, you won't be sorry if you chose avocado-stuffed tacos using lean ground turkey.

The calorie breakdown of this savory snack is as follows:

  • 1/2 of an avocado: 160 calories
  • 2 ounces of taco-seasoned, very lean ground turkey: 60 calories
  • 1/2 of a reduced-fat cheese stick, shredded: 23 calories
  • 1/4 cup of sliced cherry tomatoes: 8 calories

Making tacos this way significantly reduces your carbohydrate intake to enhance weight loss.

Total: 251 calories

Roasted Chickpeas

Like edamame, chickpeas are legumes rich in satiating protein and fiber.

Roasting them in olive oil using this roasted chickpea recipe adds healthy fats to the mix.

The calorie breakdown of a 3/4-cup serving is as follows:

  • 3/4 cup of chickpeas = 202 calories
  • 1 teaspoon of olive oil = 40 calories

Simply add your favorite seasonings, roast the chickpeas at 450 degrees Fahrenheit for about 30 to 40 minutes, and enjoy!

Total: 242 calories

Here’s a FREE Meal Plan & Workout For Busy Men 40+

We’ll show you exactly what to eat & how to exercise to reignite your metabolism in your 40’s, 50’s & 60’s.

Erin Coleman, B.S. - Nutritional Science, R.D., L.D.

Writer, The Fit Father Project

Erin Coleman is a registered and licensed dietitian with over 15 years of freelance writing experience.

She graduated with her Bachelor of Science degree in nutritional science from the University of Wisconsin-Madison, and completed her dietetic internship at Viterbo University in La Crosse, Wisconsin.

Prior to beginning her career in medical content writing, Erin worked as Health Educator for the University of Wisconsin-Madison Department of Internal Medicine.

Her published work appears on hundreds of health and fitness websites, and she’s currently working on publishing her first book! Erin is a wife, and a Mom to two beautiful children.

Here’s How Busy Fathers Over 40 Are Finally Burning Stubborn Belly Fat & Getting Healthy Without Restrictive Diets or Time-Consuming Workouts

This proven "Fit Father Program" has helped 38,000 busy men 40+ lose weight, rebuild muscle, and finally keep the weight off.

If you're frustrated with stubborn belly fat, failed diets, and time-consuming workouts, this is the answer you’ve been looking for…

Join 38,000 guys in over 108 countries that are using Fit Father Project to lose weight. You get everything you need to succeed – including:
  • The Fit Father Meal Plan – with simple & delicious recipes
  • Safe & Effective Workouts Program – only 90 min/week
  • VIP Accountability Coaching – our Fit Father Team will personally walk you to success, step-by-step.
GET STARTED TODAY FOR FREE
 

*Please know that weight loss results and health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on healthy snack ideas.

GET STARTED FOR FREE

Join the #1 Health & Fitness Program
for Busy Women 40+
Trusted by over 50,972 Busy Dads 40+

Lose weight. Keep it off.

See & feel results before you buy.

Limited Time Offer

Written by: Erin Coleman,

B.S. - Nutritional Science, R.D., L.D.

GET STARTED FOR FREE

Join the #1 Health & Fitness Program
for Busy Women 40+
Trusted by over 50,972 Busy Dads 40+

Lose weight. Keep it off.

See & feel results before you buy.

Limited Time Offer

Fit Father Project Fact-Checking Standards

Our Fit Father Project Team’s deepest commitment is to helping you live healthier for both yourself and your family. And when it comes to online content, integrity and trust is everything. That’s why our Fit Father Project staff-writers are all trained professionals in the field of health and wellness (registered dieticians, licensed personal trainers, and licensed physicians) – see the full team here. We rigorously run all of our articles through a rigorous editorial process to ensure the accuracy, simplicity, and utility of the information. And we aren’t just a team of “academics” sitting in an ivory tower. We are real people – with jobs, responsibilities, and families – working hard in the trenches and testing our tips & methods out to make sure you can stay healthy for family.

Here is what you can expect from us on our Fit Father Blog and YouTube channel:

  1. All of our content is written and reviewed by licensed health professionals (dieticians, personal trainers, doctors).
  2. In nearly all of our articles, we link to published research studies from the most respected peer-reviewed medical & health journals.
  3. We include research-based videos to accompany our articles to make it easier for you to consume our content, put it into action, and see results.
  4. Inside our articles & videos, we do promote our free meal plans, workouts, and/or paid programs, because we know they have the potential to change your life.
  5. We openly take feedback here on our contact page. We welcome your content suggestions… and even feedback on grammar (we’d like to thing that we’re pretty OK at spelling and “stuff”).
  6. Above all, we are a community of likeminded men and women committed to living healthier. We do not advocate any health advice that we wouldn’t personally implement with our families. Because as far as we’re concerned, you’re our family too.

Thanks for checking out the blog. We can’t wait to support you toward greater health, energy, and vitality. – The Fit Father Project Team

 

Terms of Service & Privacy Policy

 

Get Started for FREE

Get Started for FREE

Join the #1 Health & Fitness Program for Busy Men 40+
Trusted by over 50,891 Busy Dads 40+

See & feel results before you buy

Limited Time Offer

Get Started for FREE

Join the #1 Health & Fitness Program for Busy Men 40+

Get Started
for FREE

Join the #1 Health & Fitness Program 
for Busy Men 40+

See & feel results before you buy

Limited Time Offer

Search