Healthy Snack 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)
53. Dried Gogi berries and 2 Tbsp. raw nuts
54. 1 cup celery sticks w/ 2 Tbsp. nut butter
55. 1 cup cottage cheese topped with 1 cup berries
56. 7 whole grain crackers w/ 2 Tbsp. peanut butter and 1/2 sliced banana