If you're constantly hungry and snacking throughout the day, there could be a very good reason: You're not eating the right foods. The key to a healthy, energizing snack is making sure that you pair fiber, fats, protein, and carbs. Together, they synergize to keep you full and your blood sugar (and energy) levels stable. The next time you're feeling a little peckish, skip the chips and opt for some healthy snack ideas to keep you energized all day.
You can't go wrong with egg and avocado toast. With the nutritional powerhouse from the egg, the healthy fat and fiber from the avocado, and the energy-boosting carbs from the bread, this food has some serious staying power. Just make sure you reach for a healthy whole-grain bread choice, and doctor your snack up with any seasonings that speak to you, like chili pepper flakes or a bit of olive oil.
Chickpeas are nutritional powerhouses and they can be dressed up to fit so many different flavor profiles, from sweet to spicy or savory. These high-protein, high-fiber legumes are loaded with nutrients that'll give you that quick energy boost. Season up your chickpeas with some olive oil and any seasonings that suit your taste, then roast them in an oven to have a great, poppable snack for on-the-go munching.
When made or chosen correctly, trail mix can be a fantastic snack to boost your energy levels. Toss together your favorite nuts and dried fruits and have an easy snack to take on the go. The nuts provide calories and healthy fats while the dried fruits can be quickly digested and broken down into energy-boosting sugars. Just be mindful of portion sizes and skip the mixes with candies.
Pinwheels are fantastic snacks with a million combination options. At its simplest, this snack comprises a tortilla with a layer of cheese and meat, but you can get creative with the ingredients. Try smearing pesto and cream cheese on a whole-wheat tortilla before filling it with turkey and provolone, or make a sweet-and-savory combo with peanut butter, julienned apples, granola, and dried cranberries or raisins.
If you're a fan of savory snacks, a well-prepped charcuterie board could be the perfect choice. Take some of your favorite nuts, cheeses, meats, and veggies and toss them on a plate. Consider a few extra protein options like roasted chickpeas or hard-boiled eggs. If it tickles your taste buds, add in a few healthy whole-grain crackers for an extra crunch.
If you're a fan of sweet snacks, you can't go wrong with yogurt, but skip the store-bought options and make your own healthy parfait. Opt for plain Greek yogurt and mix with just enough honey to reach your desired sweetness, then toss in some fruit like berries or peaches and sprinkle on some naturally sweetened granola with nuts and oats. Together, you've got a balanced snack with sugar, fats, and protein that'll keep your energy up.
Hummus is one of the healthiest dips you can grab, made of fiber- and protein-rich chickpeas. Loaded with all sorts of antioxidant vitamins and other important nutrients, it'll keep you feeling satiated and energized. While some people choose to eat it with pita bread, reach for the veggies like broccoli, snap peas, and bell pepper for extra fiber and crunch.
Oats are loaded with healthy fibers and carbs that create a perfect balance to give them some energy-boosting properties, so you can't go wrong with overnight oat recipes. Combine rolled oats with Greek yogurt, honey, chia seeds, milk (or milk alternatives) and your favorite toppings and let them sit in the fridge overnight. Or, get creative by skipping the yogurt and adding some espresso and a touch of brown sugar instead of honey for a serious energy boost.
One of the best things about smoothies is that they're so customizable. From peanut butter and banana to tropical flavors, you can create the drink of your dreams in minutes. The key is to choose some ingredients with healthy fats, like peanut butter, flax or chia seeds, or Greek yogurt to mix into the fruit for added protein and fat. Or, go for a green smoothie to pack in the extra veggies.
Simple, classic, and oh-so-satisfying, apples dipped in peanut butter are a beloved after-school snack. But, adults can enjoy the quick pick-me-up too. With the carbs and fiber from the apple paired with the satisfying healthy fats and protein from peanut butter, this quick two-minute snack could be the energy booster you need after a long day at work.
Tuna salad may traditionally have mayonnaise, but by choosing plain Greek yogurt instead, you can transform it from a heavy lunch into a quick, healthy snack. Tuna is protein-dense and can be flavored up with red onions, celery, and other ingredients like lemon, dijon mustard, and parsley as you see fit. Just make sure your tuna is packed in water, not oil, and enjoy it on lettuce leaves, with healthy crackers, or on a slice of whole-grain bread.
Guacamole itself is rich with nutrients from the avocado while still being highly customizable. Toss in some lime juice, a sprinkle of sea salt, cilantro, onions, and jalapeno for a bright flavor. Skip the chips and reach for some crunchy veggies, such as bell pepper, carrots, or cucumber, for some extra fiber and vitamins without the salt and empty carbs.
Throwing together a good Caprese salad takes minutes, but tastes great. Made with tomatoes, mozzarella, fresh basil, and olive oil, it's got all the key macronutrients to keep your energy levels up and tastes a whole lot more decadent than it is thanks to the cheese. Drizzle with some balsamic vinegar and a touch of salt and pepper to taste for a cool, refreshing snack sure to quell your appetite.
Similar to overnight oats, chia pudding is a quick, easy snack if you plan it in advance. The chia seeds are rich in fiber, protein, and healthy fats that are perfect for satisfying cravings between meals. Made by soaking chia seeds in honey and milk overnight, you can quickly customize this snack into a sweet treat that won't leave you feeling guilty. Try adding in some cocoa powder and coconut for a decadent taste, or mix in some nut butter or fruit purees to taste.
Energy balls get most of their energy-boosting power from the base mix of rolled oats, nut butter, and honey or maple syrup creating a nutritional trifecta to keep you full longer. From there, the options are only limited by your imagination. Toss in mini dark or white chocolate chips, shredded coconut, dried fruits, or nuts, and savor the sweet, cookie-like taste.