Healthy Snack Recipes

Posted on Posted in Nutrition, Recipes

Note: Serving size is key!   You can review Portion Control Guidelines here.

One carbohydrate serving = a cupped handful or fist-sized portion of vegetables, brown rice, or quinoa; one medium piece of fruit; one slice of whole wheat bread or a wrap; a fist sized potato/sweet potato; ~6 whole wheat crackers (e.g. Triscuits); 1 cup milk OR or 1/2 cup dry oatmeal (not instant).  

One protein serving = 1 cup low/nonfat Green yogurt, 2 whole eggs or 4 egg whites, a palm sized portion of fish or meat (4-6 oz), OR 1 oz (about 1/8 cup) of cheese.

One healthy fat serving = 1 egg yolk, 6-8 cashews/almonds, 2 tsp. crushed nuts, 2 Tbsp. natural nut butters (almond or peanut), 4 olives, a thumb sized portion of avocado, or 1 tsp. of oil.

Healthy Snack List:

  1. Low fat cheese stick, 6-8 raw cashews (or almonds), and a piece of fruit
  2. Low or non-fat cottage cheese topped with fresh fruit/berries and slivered almonds or walnuts
  3. Whole wheat crackers (e.g. Triscuits) with 1 slice low-fat cheese and 2 T. peanut butter
  4. Whole grain bagel with 2 T. nut butter (natural almond or peanut butter)
  5. Whole grain bagel with 1 ounce low-fat cheese
  6. Whole grain bagel with 1 cup cottage cheese and slivered almonds or crushed walnuts
  7. 1 medium apple and 2 T nut butter (natural almond or peanut butter)
  8. Hummus and veggies
  9. Smoothies (Shakeology or Greek yogurt smoothies – the possibilities are endless!)
  10. Protein bar (with no added sugar) and a piece of fruit
  11. Hard boiled eggs and whole wheat crackers
  12. Ricotta cheese with agave and fruit
  13. Hard boiled eggs and 1 slice whole wheat toast
  14. 1 cup plain Greek yogurt, topped with fresh fruit/berries and 2 tsp. slivered almonds or walnuts
  15. Brown rice cake topped with 2 T. natural peanut butter and sliced banana
  16. 1/2 cup cooked oatmeal with 3-4 egg whites and 1 egg yolk
  17. Tuna fish mixed with 1 tsp olive oil on 6 whole wheat crackers (or a slice of whole wheat toast)
  18. Whole wheat crackers topped with 1 oz. low-fat mozzarella and basil
  19. Egg white omelet with low-fat cheese, and ¼ cup black beans or add veggies of your choice (e.g. spinach, mushrooms, onion, etc.)
  20. Watermelon with 1 oz Feta Cheese (sub feta = 1 String Cheese)
  21. Unsalted mini Brown Rice Cakes, veggies, and hummus
  22. 1 Cup Cantaloupe with 1 oz Feta Cheese
  23. Sliced Zucchini sautéed (in 1 tsp oil) with chopped tomato & ¼ cup chopped basil with chicken
  24. Greek yogurt mixed with 15 halved grapes and 8 slivered almonds
  25. 1 cup cooked corn with 1 oz low fat Feta cheese and 1 Tbsp chopped parsley
  26. ~15 grapes and 2 Tbsp peanut butter or almond butter
  27. 1 baked sweet potato with hot sauce & 3 egg whites
  28. 1 Cup Honeydew Melon and 14 walnut halves
  29. Greek yogurt mixed with Natural Almond or Peanut Butter and 1 Nectarine (can sub banana)
  30. Sliced mango and walnuts
  31. 1 peach (sliced) mixed with Greek yogurt and granola
  32. 1 slice Ezekiel toast with 2 Tbsp peanut butter and banana
  33. Sliced/slivered veggies (cucumber, red pepper, etc.) and 6-8 whole almonds
  34. 1 cup blueberries mixed with part-skim ricotta cheese
  35. Blend/puree equal parts of Greek-style yogurt and 1% cottage cheese (1/4 to 1/2 cup each), ½ cup strawberries, ½ tsp honey and ⅛ tsp cinnamon
  36. Carrot sticks with ¼ cup hummus and multi-grain flaxseed crackers
  37. Cupped handful of grapes and 1 wedge Laughing Cow cheese
  38. 1 cup cubed papaya with 1 cup Greek style yogurt
  39. 2 small plums, whole wheat crackers, and 2 Tbsp peanut butter
  40. 1 small apple and 2 Tbsp peanut butter on 3 brown rice cakes
  41. 1 banana and 1 oz pistachios
  42. 1/2 cup cubed cantaloupe, ½ cup blueberries and ½ cup low fat cottage cheese
  43. ½ cup cooked barley mixed with 1 tsp maple syrup and 1 cup blueberries and/or chopped apple
  44. Veggie sticks and a slice of cheese
  45. 1 sliced Kiwi and 1 oz Pistachios
  46. 1 mashed banana, 1 cup Greek yogurt and 2 Tbsp unsalted sunflower seeds
  47. 1 cup pineapple chunks and ~8 pine nuts
  48. 1 orange (or other fruit) and 2 Tbsp almonds
  49. 2-3 cups romaine lettuce with a handful of sliced strawberries, 2 Tbsp low-Fat feta & 2 tsp. chopped pecans or walnuts
  50. One whole wheat wrap or pita with spinach or Romaine lettuce, one sliced grilled chicken breast, one medium sliced tomato and/or other veggies (e.g. red pepper) and avocado.
  51. 2 slices of turkey (low sodium, nitrate free) spread with 1 oz goat cheese (or other spreadable cheese), each topped with a thin slice of avocado and a tsp crushed walnuts, rolled up
  52. Greek yogurt topped with fresh fruit and Clean Eating Granola (CLICK HERE for recipe; I omit the brown sugar)

 

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