Skip to main content

Got the munchies? Good healthy snacks don’t have to be boring

The best healthy snacks to sate your craving without wrecking your diet

An assortment of citrus fruits and nuts.
Marco Verch / Flickr

Healthy and tasty don’t always go hand in hand. Why not? With so many great options out there, it doesn’t make sense not to fill your gut and treat your taste buds with a single snack.

We get it, sometimes that bag of potato chips is irresistible or that midnight run to Popeyes for a chicken sandwich is inevitable. Yet, a big reason why so many don’t snack as healthfully as they could is that healthy snacks are put in a rather small box. Yes, healthy snack ideas include carrot spears and apples. But they also include hummus, edamame, popcorn, and delicious tinned fish.

Healthier snacks have fewer calories and/or provide nutritional value over traditional “junk food” snack foods, such as chips, cookies, fried appetizers like wings and french fries, and buttery microwave popcorn. They should still aim to satisfy the hankering for something tasty, hitting on either the sweet or salty note, or perhaps, the crunchy textural appeal of many snack foods.

Here are some of the best healthy snacks to buy, or make, as you look to nibble with intention.

Kiwi fruit.
Fotonium / Shutterstock


Fruit can potentially satisfy your yen for something sweet while still offering much more nutritional value than something like a cookie or a snack cake. Fruit makes a particularly good snack to have before or after a workout, as it provides carbohydrates along with electrolytes such as potassium and magnesium.

You can have plain whole fruit, such as bananas, apples, pears, or peaches. You could make the fruit feel more “snack-y” and fun by choosing fruits like grapes, cherries, and berries that you can pop into your mouth the way you might do with popcorn or corn chips. You could also chop the fruit up and make a fruit salad with bite-size pieces of melon, peaches, bananas, pineapple, etc. 

When it comes to making healthier snack swaps, you want the snack to feel as appealing as possible. Oftentimes, we eat with our eyes first. Putting a little prep work into the fruit to make it more fun and snackable can increase your pleasure and satisfaction with it as a snack.

Hummus and crudites
djpresc16 / Pixabay

Hummus and crudités

Most people love some sort of dip with some sort of vehicle for that dip. Classic examples include tortilla chips and salsa or guacamole, french fries in ketchup, or mozzarella sticks in marinara sauce. A healthier dippable snack is hummus with vegetables. Hummus, which is made with chickpeas and tahini, is a great healthy snack because it has complex carbohydrates, protein, healthy fats, and a little bit of fiber. All of this makes it nutritious and filling. 

Eating it with crudités like carrots, cucumbers, pepper strips, and celery boosts the fiber content and provides additional vitamins and minerals. Plus, veggies will not add very many calories (if any), so you can keep the calorie content low while feeling satiated.

Snap peas shelled
Rajesh Balouria / Pixabay

Snap peas or edamame

Most people love a satisfying crunch with their snacks. Snap peas and edamame (soybeans) can be sweet, crunchy, and filling snacks that are much healthier than trail mix, combos, chips, etc. Snap peas and edamame are nutrient-dense snacks without being particularly calorie-dense foods. These legumes also contain some fiber and a little bit of protein. Edamame in particular has antioxidants, vitamin K, iron, and calcium.

Hard-boiled egg in half
Nattawat Nat / Getty Images

Hard-boiled eggs or deviled eggs

If you are looking for a particularly nutritious food or a high-protein snack that’s low in calories but filling, hard-boiled eggs or tasty deviled eggs can be a fantastic choice. Eggs provide a complete source of protein because they have all the essential amino acids your body needs, as well as iron, B vitamins, and vitamins A, K, and D. If you don’t like eating plain eggs, or if that doesn’t seem exciting enough, you can make deviled eggs with paprika or other spices.

DIY trail mix
Hannah Green Photography / Shutterstock

Trail mix

Trail mix can be a much healthier snack than salty choices, even though it’s not great for calorie control. If your goal is weight loss, trail mix isn’t necessarily the best snack food choice unless you can be strict with your portion control. Trail mix typically contains nuts, seeds, dried fruit, and possibly some cereal and chocolate. You can make your own or buy pre-made trail mixes, but be sure to look for ones with lower sodium if you buy prepackaged trail mix.

A bowl of cereal
hudsoncrafted / Pixabay

Low-sugar cereal

If you love sweet snacks like Teddy Grahams, sugary granola bars, and cookies, you can make a substitute for a lower-sugar cereal. Look for cereals with less than 5 grams of sugar and at least 5 grams of protein and fiber. Particularly if you eat the cereal dry, you will still get the mouth feel of a crunchy snack but with fewer calories, less sugar, more fiber, and more vitamins and minerals.

Fresh broccoli in a bowl
louis-hansel / Unsplash

Chopped vegetables

Probably the healthiest you can get with your snack food is to munch on vegetables like cherry tomatoes, cucumber strips, broccoli florets, baby carrots, and button mushrooms. Of course, it can be quite a big jump to expect yourself to go from eating chips to cucumber strips, but you can ease the transition by pairing your veggies with dips like hummus, guacamole, or even salad dressing.

Assorted sliced cheeses
Public Domain Pictures / Pixabay

String cheese or cheese snacks

String cheese is usually made with low-moisture mozzarella cheese, so it is relatively low in fat and calories but high in protein and calcium. It’s also fairly salty, so it can satisfy that taste craving, 

A tuna dip
FrankGeorg / Pixabay

Whole-grain crackers and tuna fish

Another good option for when you like spreadable or dippable snacks is to have tuna fish with either whole-grain crackers or veggies like celery and carrot sticks. Tuna fish is packed with protein, so it will keep you fuller. It’s also relatively low in calories, meaning you can eat quite a bit of it without sabotaging your diet goals.

A bowl of granola and fruit
Caproche / Pixabay


Granola is a great option, as it is both flavorful and you can snack on it all day long. Better, it’s full of protein, vitamin D, and minerals, and it pairs well with sibling healthy snacks like fruit, low-fat yogurt, and more. Just be sure to monitor the sugar content of store-bought granola and look for brands that also incorporate other healthy additions like flax seed. Or, make your own.

Peanut butter and rice cakes
cgdsro / Pixabay

Rice cakes and nut butter

Depending on your diet goals and how bad your munchies are, rice cakes with or without nut butter can be one of the best healthy snack choices because you can eat a bunch of them without consuming a ton of calories. Of course, if you are going to add peanut butter, almond butter, or some other topping, the caloric content is going to increase significantly.

The advantage is that you will also feel much more satisfied and stay fuller for longer because of the healthy fats and proteins in the nut butter. If you really just want to snack on a large volume of food, plain rice cakes, including the flavored ones, can be a much healthier, lower-calorie snack substitute over chips and other packaged snacks.

Air-popped popcorn in a bowl
Pexels / Pixabay

Air-popped popcorn

Air-popped popcorn is a low-calorie food, but it will supply that satisfying crunch we often crave in a snack. Because the calorie density is low — only about 30 calories per cup — popcorn makes a healthy snack for people looking to maintain or lose weight. You can munch away on quite a large serving without inhaling hundreds of calories as you might with chips, nuts, or crackers. Popcorn also provides a little bit of fiber (about as much as an apple in a three-cup serving) and polyphenols, which are antioxidants that combat free radicals in your body. To boost the nutritional content, try sprinkling air-popped popcorn with nutritional yeast. This superfood has a parmesan cheese-like flavor and is packed with B vitamins.

Of course, it’s important to choose the right type of popcorn. Avoid the “movie theater“ style of buttery microwave popcorn or packaged pre-popped snack food popcorn like Smart Food. Instead, choose air-popped popcorn or low-fat, low-salt microwave popcorn. Alternatively, if you don’t like popcorn and you want to buy a pre-packaged, healthier popcorn alternative, you can try snack foods like Pirate’s Booty and other organic popped “puffs,“ which will be healthier than most packaged popcorn snacks.

A close-up of roasted chickpeas.
Engin_Akyurt / Pixabay

Roasted chickpeas

Oven-roasting chickpeas or buying baked chickpeas is a great way to indulge in the crunchy appeal of most snack foods in a much more nutritious way. Roasted chickpeas provide fiber, protein, and carbohydrates while still giving the satisfying crunch of conventional potato chips or other popular junk food snacks.

A selection of popsicles.
wanderson91 / Pixabay


If you like sweet foods, you can make popsicles or fudgesicles at home by blending up a smoothie or protein shake and then freezing it in popsicle molds. By making your own frozen treats, you can use whole, natural ingredients like berries, bananas, Greek yogurt, spinach, and chocolate protein powder, all of which will be much healthier than buying ice cream novelties or popsicles filled with sugary juices.

A glass of yogurt parfait with berries and granola beside a plastic spoon on brown cloth.
Getty Images

Greek yogurt

Greek yogurt is a healthy snack food that is a good source of protein, calcium, and probiotics (helps with your gut health). Be sure to choose low-fat Greek yogurt that is plain and unsweetened (to keep it healthy), but to make it tastier or to add a little sweetness to it, you can top it with fruit, nuts, seeds, or honey. Fruit that goes well with Greek yogurt includes strawberries, raspberries, blueberries, mangos, or pineapple, to name a few.

When it comes to good healthy snacks, it typically helps to think about the volume and nutritional content of the snack. If you’re looking for food that you can eat a lot of without consuming very many calories, look for foods high in water, such as fruits and vegetables, or voluminous, airy foods, such as popcorn and rice cakes. If you want a snack that’s very filling, choose foods with a fair amount of protein, fiber, and healthy fat, such as nuts and nut butter, cheese, and chickpeas.

Mark Stock
Mark Stock is a writer from Portland, Oregon. He fell into wine during the Recession and has been fixated on the stuff since…
The best snacks for the Mediterranean diet: 9 healthy, tasty ideas
9 Mediterranean diet snack ideas — sweet and savory options included
greek yogurt with berries and granola

"Diet" has traditionally translated into "eat less." Snacking? Off the table, right? That's not how the Mediterranean diet rolls — and dietitians are here for the change.

"So many people believe they shouldn't be eating them when, in fact, eating nutritious snacks can be a great way to keep blood sugar balanced, fuel exercise, and prevent eating past fullness at dinner," said Emily Van Eck, MS, RD, a registered dietitian and certified intuitive eating counselor. 

Read more
Healthy grilling ideas: These foods will have you feeling great all summer long
The best healthy grilling ideas from appertizers to desserts
healthy grilling ideas sweet potato fries and dips

The summer barbecue season is something of a trip. On one hand, there are messages — albeit toxic ones — about looking a certain way in a swimsuit (now would be a good time to remind everyone that every body is a swimsuit body). Conversely, summer soirees are often full of foods that don't quite make the cut on the relatively loose Mediterranean diet. Finding healthy grilling ideas can be a challenge.
"Summer BBQs can be tricky if you're trying to eat healthily," said Beata Rydyger, BSc, RHN, a registered nutritionist and contributor to HPVHUB. "Often, the foods are high in calories and heavily processed, with lots of sugar in sauces and snacks, as well sodium and preservatives."
To be clear, there's nothing wrong with having these foods if you want—whether you have them every once in a while or opt for them all summer. However, you may also have health and fitness goals and be looking for ways to enjoy yourself while maintaining what most dietitians and doctors would consider a "nutritious" diet. These healthy grilling ideas will satisfy your tastebuds and help you hit your personal goals.
Best healthy appetizers for a barbecue

A veggie plate is a no-brainer, but the dish may not be your cup of tea. Experts went beyond that tried and true suggestion and even shared dip strategies.
Fruit skewers
Throw some fruit on the grill beside the chicken and shrimp for an app that fits the BBQ bill while remaining nutritious.

Read more
Don’t make this super common mistake when chilling wine in an ice bucket
Chill your wine easily without the need for any expensive equipment.
Rose wine in ice bucket

When it comes to chilling wine, there are countless ways to get the job done. The market is saturated with products made specifically for cooling wine down to the perfect drinking temperature, from luxurious wine refrigerators to elegant marble wine chillers. We can almost guarantee that the passionate wine lover in your life probably has a pantry full of these fancy contraptions, each one more exciting (and expensive) than the last. After all, wine is an art and enjoying it at the correct temperature is an absolute must. At the end of the day, though, even with all the bells and whistles, it's hard to beat a good old-fashioned ice bath - especially when trying to cool down that wine in a hurry. But, as simple as this wine-chilling technique may be, it is possible to get it wrong. That's why we've collected a few tips and tricks for getting that wine chilled exactly right every time.
Order matters when chilling wine

While the more aesthetically pleasing option may be to fill your favorite wine chilling bucket with ice and simply nestle in your favorite bottle or two, this method is actually pretty ineffective when it comes to chilling wine in a pinch. By dumping ice into a container and plopping the wine on top, only the bottom half of the bottle will actually chill. It's important to fully cover your wine (or other beverage) bottles with ice so that the entire bottle has a chance to actually get cold. Do this by putting your bottle(s) in the bucket first, and then topping with ice - not the other way around. The more the bottle is covered with ice, the better. While this might not get you the sexiest photo shoot of your wine luxuriously resting in an ice bath, it's the better way to get the contents cold.
Use water and...salt?

Read more