5 Quick and Healthy Snacks

Guest Post: Reegan Gran  /  Photography: Amy Smith

We all hit that point during the day when we get a hankering for a snack and it is so easy to pick the less healthy options. Our grocery shelves are full of processed, sugar–loaded, pre-made snacks that are easy to turn to when we are hungry. But, there are many healthy snacks that are much better for you! You can keep it simple with fresh fruit and vegetables or when you want to mix it up, you can make one of these quick, filling and healthy snacks.


A smoothie can hit the spot when you have a craving for ice cream and is such a quick, snack to make. Toss everything in one container, hit a button and BAM, it’s ready to serve. As healthy snacks go, you can’t go wrong with this one!

Here’s a quick, go-to smoothie:

  • 1/4 cup oats
  • 1/2-1 cup milk of choice
  • 1 banana
  • 1 scoop chocolate protein powder
  • 1 Tbsp peanut butter
  • 1 cup of Ice
  • Optional add-ins: a tablespoon of flaxseed, chia seeds or coconut oil.

To make:

  1. Add the oats to the blender and mix until the oats turn to a powder-like substance.
  2. Add the rest of the ingredients to the blender and pulse until smooth.
  3. Taste test. If you want a thicker smoothie, add more milk. Want it thinner? Just add more ice.

This smoothie is delicious and will be more filling than your typical smoothie because of the oats, healthy fats (peanut butter or the coconut oil) and protein. If you throw in some of those optional add-ins you will get even more healthy benefits: flax seeds and chia seeds are high in fiber and chia seeds are also high in protein and omega-3 fatty acids.

Apples with peanut butter and toppings

If you are looking for healthy snacks that are effortless and fast, this option will be right up your alley.

To make:

  1. Grab an apple and slice it up
  2. Smear your choice of nut butter on the apple slices (peanut butter, almond butter, etc).
  3. You can stop here or add some additional yummy-ness on top. Top it off with some coconut shavings, peanuts, almonds, walnuts, chocolate nibs, raisins…we could keep going but we think you get the point! You can create a new combo each time you have this snack.

Peanut butter is a good source of healthy fat and just two tablespoons are seven grams of protein which will help you feel fuller longer, as well as build and repair your muscles. Choose a natural peanut butter to get the most health benefits!

Tuna and egg salad

If you are craving something that isn’t sweet, this option is great!

  • 1 can light tuna
  • 1 hard boiled egg
  • 1-2 tablespoons real mayo
  • Pepper to taste

To make:

  1. Dice up the egg and combine all ingredients
  2. Serve it on bread, toast, tortilla or just eat it out of the bowl.

For an even healthier version, swap out a tablespoon of mayo with mashed avocado. Avocados are fantastic for your digestion, cholesterol, and heart. Simple, fast, filling and delicious.

Peanut butter oat balls

If you can’t tell, we have an obsession with peanut butter. Good thing it is healthy or we would have a problem! For healthy snacks, this one is no sweat to make.

  • 1 3/4 cup old fashioned oats
  • 3/4 cup natural peanut butter
  • 1/3 cup honey
  • 1/3 cup dark chocolate chips or chocolate nibs
  • 1/4 cup flax seeds
  • 1/4 cup chia seeds
To make:
  1. Mix all ingredients in a mixing bowl until fully combined.
  2. Cover a cookie sheet with parchment paper so it is an easy cleanup.
  3. Roll mixture into tablespoon sized balls
  4. Place in freezer for 20-30 minutes.
  5. Once the time is up, place them in a container and store in the fridge.

You can keep these on hand when you need a snack on the go!

Turkey and egg rice bowl

This is going to sound like an odd combo but give it a shot! This snack is very filling and can easily be turned into a lunchtime meal by doubling the recipe.

  • 1/2 cup white rice
  • 1 egg
  • Turkey smoked sausage (to your liking)
  • Salt and pepper to taste
  • Optional: onion and green pepper

To make:

  1. Prepare rice according to box instructions or in your rice cooker and place rice in a bowl.
  2. Slice or dice amount of turkey you wish to add to your rice.
  3. Add a touch of olive oil to a pan, and fry the turkey roughly 6-9 minutes. You may fry diced onion and peppers with the sausage if you like.
  4. Once this is done cooking, add it to your bowl of rice.
  5. Use that same pan to make a sunny side up egg and add that to the bowl as well.
  6. Sprinkle some salt and pepper on top then mix it all together.

There is something about this combination that makes it a snack you will crave and using turkey sausage makes it a healthy option. Compare the turkey label next to pork or beef sausage next time you are in the store. Turkey is going to have fewer calories, less fat and more protein. So, go with the better tasting, healthier option!

Check out our other wellness posts.

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  • Reply
    Karen Gran
    June 8, 2017 at 10:06 pm

    I am not much of a cook, but my daughter-in-law is. These recipes look and easy and yummy. Thanks.

    • Reply
      June 14, 2017 at 12:47 am

      Agreed! And these are super easy to make as well!

  • Reply
    Katie Bressler
    June 19, 2017 at 11:58 pm

    Yummy! I like the idea of adding additional toppings to the PB & apples. Never thought of that. I have always liked apple slices and cheddar cheese together. Super random, but delicious!`

    • Reply
      June 23, 2017 at 5:53 pm

      That’s a great idea! I might try that snack myself. Thanks for sharing!

  • Reply
    D'Ana Joi
    June 22, 2017 at 8:41 pm

    I love you blog, very clean and beautiful layout. Thanks for the tips!

    • Reply
      June 22, 2017 at 8:45 pm

      Thank you D’Ana! I appreciate it 🙂

  • Reply
    December 27, 2017 at 9:04 pm

    After eating Christmas cookies for breakfast I need some of these recipes in my life. I’m looking forward to trying out the tuna egg salad and turkey and egg rice bowl. Yum!

  • Reply
    Elise Ho
    December 27, 2017 at 9:52 pm

    Nuts are my #1 favorite snack. I also love tuna and smoothies. I will try out your smoothie soon.

  • Reply
    Sara | mshealthesteem.com
    December 27, 2017 at 11:21 pm

    Smoothies, fruits and peanut butter anything are my go tos! Such great way to snack well in a jiffy. 😊 Thanks for sharing your ideas.

  • Reply
    December 28, 2017 at 1:49 am

    Oh this is perfect! My husband and I normally eat pretty healthy but have been slacking lately since we had our baby in July so we are primed and ready to go in January to eat healthy again and these snacks will be perfect to add to our rotation!

  • Reply
    December 28, 2017 at 6:36 pm

    These look so yummy! I will definitely be trying these out. Thanks for sharing with us!

  • Reply
    September 3, 2018 at 11:01 pm

    Smoothies are definitely a go to for me as well! 🙂

  • Reply
    September 6, 2018 at 5:33 pm

    These little energy balls are great for anyone on the go…like me… I’m literally never in my kitchen haha.
    Jordan | http://www.dailycupofjojo.com

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