Snacking often gets a bad rap—but it can actually be helpful for staying energized and full throughout the day. The key is to choose foods that are rich in satiating nutrients, such as complex carbohydrates, fiber, lean protein, and healthy fats. Not to mention, “Mindful snacking can help you meet your macronutrient goals, fill in micronutrient gaps, squeeze in more fiber, and recover from workouts (especially if you won’t be eating a larger meal for a while),” says Maddie Pasquariello, MS, RDN. But what do these snacks look like, exactly? And how do you eat them for optimal nutrition? Ahead, learn about the top 10 healthiest snacks you can enjoy between meals, according to dietitians.
- Kristen Lorenz, RD, is a registered dietitian and the founder of Kristen Lorenz Nutrition
- Maddie Pasquariello, MS, RDN, is a registered dietitian nutritionist and founder of Nutrition With Maddie
Dark Chocolate-Covered Almonds
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Satisfy your sweet tooth—and energy levels—with dark chocolate-covered almonds. When made with minimal ingredients (i.e., nothing more than melted dark chocolate and almonds), this snack will keep you full, according to Pasquariello. That’s because it contains good fats, fiber, and plant-based protein, all of which support satiety and provide fuel. “Dark chocolate also offers antioxidant flavanols and minerals, as well as less sugar than other types of chocolate,” says Pasquariello. To make this snack at home, simply coat almonds (or your favorite nuts) with melted dark chocolate and let them harden. For extra flavor, add a sprinkle of crushed freeze-dried strawberries, or sea salt right after coating the nuts.
Popcorn
If you’re a fan of crunchy snacks, you’ll be glad to know that popcorn is on the list of healthy energy-boosting options. “Popcorn is a whole grain and a source of fiber,” explains Kristen Lorenz, RD. The fibrous carbs in popcorn provide a steady source of energy, along with digestive benefits. “Additionally, popcorn can be flavored in a variety of ways, making it an excellent alternative to processed chips,” adds Lorenz. For example, you can “sprinkle popcorn with nutritional yeast for a cheesy flavor without dairy, or experiment with spices like chili powder or cinnamon,” she suggests. While you’re at it, air pop popcorn at home when possible, which will allow you to control the amount of oil and salt, Lorenz notes.
Yogurt
Yogurt is a stellar source of protein, which “helps maintain energy levels and prevents the mid-afternoon energy slump,” says Lorenz. “Full-fat Greek yogurts are extra creamy, yielding a seemingly indulgent snack while packing in protein to keep you full and satisfied,” she adds. This snack also offers bone-healthy calcium and gut-friendly probiotics, giving you a nutritious bang for your buck. To get the most out of yogurt, opt for the plain, unsweetened kind, suggests Lorenz. You can flavor it naturally “with fresh berries, a drizzle of honey, maple syrup, or cinnamon,” she notes. Want to make your yogurt even more filling? “Add nuts or seeds for a boost of fiber and fats,” says Lorenz.
Trail Mix
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Of course, all trail mixes are different—but when made at home with whole, minimal ingredients, trail mix can be a nutritious and energizing snack. “Let’s say you made your own with half an ounce each of almonds and walnuts, plus some chocolate candies and dried cranberries,” says Pasquariello. This mixture offers a healthy combination of carbohydrates, fiber, good fats, and plant-based protein, all of which will keep you satiated and energized. Enjoy trail mix on its own, or with yogurt for extra staying power.
Avocado Toast
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“Avocado toast contains a balance of healthy fats, vitamin A, potassium, fiber, and carbs,” explains Pasquariello. “Given the balance of healthy fats and carbs, this is another good snack to help you power through an afternoon of work,” she notes. The reason? Both nutrients provide fuel for the body, keeping you energized and ready to take on the day. And while you can’t go wrong with a plain avocado toast, you can top it off with eggs, scrambled tofu, or tempeh for satiating protein, suggests Pasquariello. Likewise, opt for whole grain bread for complex carbs and extra fiber, which will provide a steady dose of energy.
Hard-Boiled Eggs
If you’re looking for a snack that’s nutritious and energizing to boot, reach for hard-boiled eggs. “They contain protein and healthy fats, which provide sustained energy and keep hunger at bay,” says Lorenz. “Hard-boiled eggs are also a source of complete protein, meaning you’ll get all nine essential amino acids you need,” she adds. What’s more, they’re convenient to prepare and grab (vs. scrambled or poached eggs, for example) when you’re on the go. Try “pairing hard-boiled eggs with sliced cucumber or cherry tomatoes for added crunch and hydration,” suggests Lorenz. Another idea is to add sliced hard-boiled eggs to whole grain crackers for fiber, along with everything bagel seasoning or paprika for extra flavor, she notes.
Carrots and Guacamole
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“Carrots offer fiber and slow-digesting carbohydrates, while guacamole delivers heart-healthy fats that help stabilize blood sugar and enhance satiety,” explains Lorenz. The result is a filling, hunger-busting snack that will keep your energy levels up. Plus, “the natural sweetness of carrots satisfies crunchy snack cravings, while complimenting the salty and savory guacamole,” she adds. To cut down on snack prep time, take a tip from Lorenz and store carrot sticks in water to keep them crisp. You can also buy single-serve guacamole cups, which are helpful when you’re traveling—but if you can, follow Lorenz’s recommendation and choose homemade guacamole with fresh lime juice and minimal salt.
Tuna Pinwheels
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Tuna pinwheels—i.e., tuna salad wrapped in a tortilla and sliced into pinwheels—are another healthy snack worth adding to your roster. The tortilla wrap offers fuel in the form of carbs, while the canned tuna provides satiating protein. Make this nosh even more satisfying by using a whole grain wrap and adding vegetables, like cucumber or tomato, per Pasquariello. Both ingredients will add fiber and enhance satiety, while the vegetables will contribute micronutrients.
Chia Pudding
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For an energizing make-ahead snack, whip up a simple chia pudding by combining chia seeds and your milk of choice. According to Lorenz, chia seeds are rich in three satiating nutrients: fiber, omega-3 fatty acids, and plant-based protein. As these nutrients reduce hunger, they’ll quell the fatigue and tiredness that comes with it, keeping your energy levels up. “Plus, when chia seeds are mixed with liquid, they swell up and create a gel-like texture that promotes satiety and stabilizes blood sugar levels (and therefore, energy),” says Lorenz. For the most health benefits and natural flavor, “make your chia pudding with unsweetened milk, a dash of cinnamon, and a touch of vanilla extract,” she explains. “Top [it] with fresh fruit, shredded coconut, and chopped nuts for added texture, flavor, and antioxidants.”
Bananas and Nut Butter
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Bananas and nut butter, such as almond butter, provides a generous helping of carbs, fiber, fat, and protein. “Together, these nutrients offer a satiating combo in terms of overall energy,” says Pasquariello. “Bananas also provide micronutrients like potassium, [and] the nut butter will provide B vitamins and minerals like magnesium,” she notes. To enjoy this nutrient-dense snack, slice a banana into strips, lengthwise, and spread the nut butter on top. If you need or want to reduce the fat content, Pasquariello suggests using less nut butter.