14 Healthy Snacks That Crush Afternoon Cravings Without the Guilt
We all know the feeling. It is 3 p.m., energy is low and the vending machine is calling your name. Having a few healthy snacks ready makes it so much easier to say no. These ideas are crunchy, creamy, sweet or salty, and each slide includes a quick recipe. When you do want a treat, our dessert galleries are waiting..
Healthy Snacks Start With a Colorful Hummus Board
A big snack board makes healthy snacks feel like a party instead of a punishment. Creamy hummus in the middle, surrounded by crunchy vegetables, seeded crackers, fresh berries and a handful of nuts, gives you something for every craving. It is perfect for sharing with family after school or setting out while you cook dinner. Everyone grazes, and nobody misses the chips..
You will need: 1 cup hummus, 1 cucumber, 1 cup cherry tomatoes, 2 carrots, 1 bell pepper, seeded crackers, 1 cup berries, 1 apple and a handful of almonds.
How to make it: Spoon the hummus into a bowl and place it in the center of a large board. Slice the vegetables and apple into sticks and rounds. Arrange everything in colorful groups around the hummus. Add crackers, berries and nuts to fill the gaps and serve right away.
Apple Slices With Peanut Butter
Crisp apple slices dipped in creamy peanut butter is a snack that never gets old. The apple brings fiber and juicy sweetness, and the peanut butter adds protein and healthy fats to keep you full. Sprinkle with cinnamon or a few dark chocolate chips for a treat that tastes like dessert.
You will need: 1 large apple, 2 tablespoons natural peanut butter, a pinch of cinnamon and 1 teaspoon mini dark chocolate chips (optional).
How to make it: Core the apple and cut it into thin slices. Spoon the peanut butter into a small bowl. Sprinkle cinnamon over the apples and add chocolate chips if you like. To keep slices from browning, toss them with a squeeze of lemon juice.
Crunchy Roasted Chickpeas
If you love crunchy, salty snacks, roasted chickpeas are a game changer. They come out of the oven crispy like corn nuts, and you can season them any way you like. They are packed with plant protein and fiber. Make a big batch and keep them in a jar for the week.
You will need: 1 can chickpeas, 1 tablespoon olive oil, 1/2 teaspoon salt, 1 teaspoon smoked paprika and 1/2 teaspoon garlic powder.
How to make it: Drain, rinse and dry the chickpeas very well. Toss with oil and seasonings. Spread on a baking sheet and roast at 400°F for 30 to 35 minutes, shaking the pan halfway, until crunchy. Let them cool completely before storing.
Homemade Trail Mix
Store bought trail mix is often more candy than nuts. Making your own lets you control the sugar and pick your favorite mix ins. A handful of nuts, seeds and dried fruit gives you steady energy for hikes, road trips or long afternoons at your desk. Portion it into small bags so you do not overdo it.
You will need: 1 cup almonds, 1 cup cashews, 1/2 cup pumpkin seeds, 1/2 cup dried cranberries, 1/2 cup raisins and 1/4 cup dark chocolate chips.
How to make it: Add all the ingredients to a large bowl and toss to combine. Divide into small containers or snack bags of about 1/4 cup each. Store in a cool, dry place for up to two weeks.
Greek Yogurt Fruit Bowl
A bowl of Greek yogurt with fruit and a drizzle of honey feels like a treat but works hard for you. Greek yogurt has more protein than regular yogurt, so it keeps hunger away longer. Top it with whatever fruit is in season and a spoonful of granola for crunch. It is one of the easiest healthy snacks you can make.
You will need: 3/4 cup plain Greek yogurt, 1/2 banana, a few strawberries, 1 tablespoon granola, 1 teaspoon honey and a few raspberries.
How to make it: Spoon the yogurt into a bowl. Slice the banana and strawberries and arrange them on top with the raspberries. Sprinkle with granola and drizzle with honey. Eat right away so the granola stays crunchy.
Frozen Grapes
Frozen grapes taste like tiny bites of sorbet, and kids think they are candy. Just wash, dry and freeze. They are icy, sweet and perfect on hot afternoons. Keep a bag in the freezer and grab a handful whenever a sugar craving hits. It is one of the simplest healthy snacks there is.
You will need: 2 cups seedless green or red grapes and a squeeze of lime juice (optional).
How to make it: Wash the grapes and pull them off the stems. Dry them completely with a towel. Toss with a little lime juice if you like. Spread on a tray in a single layer and freeze for at least two hours. Store in a freezer bag.
Rainbow Fruit Skewers
Fruit skewers turn ordinary fruit into something fun, especially for kids. Threading strawberries, pineapple, kiwi and grapes onto sticks makes them easy to grab and pretty to look at. Serve with a little yogurt dip for extra creaminess. They are a hit at parties and picnics too.
You will need: 1 cup strawberries, 1 cup pineapple chunks, 2 kiwis, 1 cup grapes, 1 cup blueberries and wooden skewers.
How to make it: Wash and cut the fruit into bite size pieces. Thread onto skewers in rainbow order: strawberries, pineapple, kiwi, grapes and blueberries. Chill until ready to serve. Mix yogurt with a little honey for dipping.
Steamed Edamame With Sea Salt
Edamame are young soybeans, and they are one of the most satisfying healthy snacks around. Pop them out of the pods with your teeth for a fun, slow snack that keeps your hands busy. They are full of plant protein and fiber. A sprinkle of flaky salt or chili flakes is all they need.
You will need: 2 cups frozen edamame in the pod, 1 teaspoon flaky sea salt and a pinch of chili flakes (optional).
How to make it: Bring a pot of water to a boil. Add the frozen edamame and cook for four to five minutes until tender. Drain and toss with salt and chili flakes. Serve warm or chilled with a bowl for the empty pods.
Air Popped Popcorn
Popcorn is a whole grain, and when you make it at home it is a light, crunchy snack. Skip the heavy movie theater butter and try a drizzle of olive oil with sea salt, or a sprinkle of nutritional yeast for a cheesy flavor. A big bowl feels like a lot, so it is great for movie nights.
You will need: 1/3 cup popcorn kernels, 1 tablespoon olive oil and 1/2 teaspoon sea salt.
How to make it: Heat the oil in a large pot over medium high heat with three kernels. When they pop, add the rest and cover. Shake the pot until popping slows. Pour into a bowl, sprinkle with salt and toss well.
No Bake Energy Bites
Energy bites taste like cookie dough but are made with oats, nut butter and a little honey. They come together in one bowl with no baking at all. Roll them in coconut, cocoa or crushed nuts for different colors and flavors. Keep them in the fridge for an easy grab and go snack.
You will need: 1 cup rolled oats, 1/2 cup peanut butter, 1/3 cup honey, 1/2 cup mini chocolate chips, 2 tablespoons chia seeds and shredded coconut for rolling.
How to make it: Stir the oats, peanut butter, honey, chocolate chips and chia seeds together. Chill for 20 minutes. Roll into small balls, then roll some in coconut. Store in the fridge for up to one week.
Rosemary Roasted Almonds
A small handful of almonds is one of the best snacks you can reach for. Roasting them with rosemary and a little sea salt makes them taste fancy enough for guests. They are crunchy, fragrant and keep well for weeks. Portion them into small jars so you always have healthy snacks on hand.
You will need: 2 cups raw almonds, 1 tablespoon olive oil, 1 tablespoon chopped fresh rosemary and 1 teaspoon sea salt.
How to make it: Toss the almonds with oil, rosemary and salt. Spread on a baking sheet and roast at 350°F for 10 to 12 minutes, stirring once, until fragrant and golden. Let them cool completely before storing in an airtight jar.
Cheese and Whole Grain Crackers
Cheese and crackers is a classic snack that is easy to make healthier. Choose whole grain crackers and pair them with a few slices of real cheese and some grapes or apple. The mix of protein, fiber and crunch is very satisfying. It is perfect for lunch boxes and afternoon breaks.
You will need: 8 whole grain crackers, 1 ounce cheddar or Swiss cheese, a few grapes or apple slices and a handful of nuts.
How to make it: Slice the cheese into thin pieces that fit the crackers. Arrange the crackers, cheese, fruit and nuts on a small plate or in a lunch box with dividers. Keep it cold until you are ready to eat.
Baked Veggie Chips
Homemade veggie chips are crispy, colorful and much lighter than bagged chips. Thinly sliced beets, sweet potatoes and carrots bake until crisp with just a little oil and salt. Kids love the bright colors. Use a mandoline for even slices so they crisp up evenly.
You will need: 1 sweet potato, 1 beet, 2 carrots, 1 tablespoon olive oil, 1/2 teaspoon sea salt and a pinch of paprika.
How to make it: Slice the vegetables very thin. Toss with oil, salt and paprika. Spread in a single layer on lined baking sheets. Bake at 300°F for 30 to 40 minutes, flipping halfway, until crisp. Let them cool on the tray to crisp up more.
Two Ingredient Banana Oat Cookies
These soft banana oat cookies are proof that a sweet snack can be simple. Mashed ripe bananas and oats are all you need, and you can add raisins, nuts or a few chocolate chips. They are naturally sweet with no added sugar. Kids love them for breakfast or an after school snack.
You will need: 2 ripe bananas, 1 cup rolled oats and optional mix ins like 1/4 cup raisins, walnuts or dark chocolate chips.
How to make it: Mash the bananas in a bowl and stir in the oats and any mix ins. Scoop onto a lined baking sheet and flatten slightly. Bake at 350°F for 12 to 15 minutes until golden at the edges. Cool on the tray.
