We are all on the hunt for simple, grab and go snack that can be packed in your purse or thrown in your lunch bag without much thought. When it comes to convenient, packaged snacks, finding the right one can be overwhelming. Here are my dietitian tips and top 11 picks for healthy grab and go snacks.
What to look for in a healthy snack
Nothing beats the simplicity of pre-packaged, pre-portioned snacks. We already know how essential snacking is for energy and hunger. A good snack comes from a balance of macronutrients nutrients - protein, carbs (fiber), and fat.
Remember when I was like, "protein and fiber fill you up and help you STAY full?" Still true! Sugar tends to do the opposite. It doesn't send that satiety signal to your brain nor is it very nutritious.
When looking for a healthy snack keep these three nutrients on your radar - protein, fiber, and sugar. A good snack will have more protein and fiber than sugar (and it's not always a protein bar!)
11 Healthy Grab And Go Snacks
Nuts
Almonds, walnuts, cashews, oh my! Pre-portioned snack packs, like these Wonderful Pistachios or Blue Diamond 100 calorie packs are a perfect option to pair with your favorite fruit for a delicious balance of healthy fats and fiber to keep you full and satisfied.
In the mood for something sweet? Grab a pack of Skinny Dipped Almonds! They're dipped in a thin layer of chocolate or yogurt, but you get more nut than chocolate in every bite – which means less sugar than traditional chocolate-covered snacks.
Chickpeas
When you need a sweet, savory, or crunchy snack, roasted chickpeas are a no brainer. Grab these for a protein-packed snack, filled with fiber, and tons of flavor. For a convenient, irresistibly delicious pre-made snack, try Biena or Lebby's Roasted Chickpeas. Think crunchy malted milk balls or crispy m&m's, but better for you!
Air-Popped Popcorn
This high-fiber, whole grain is the ultimate snack. You get a lot of bang for your buck with popcorn, meaning you can eat a lot for not that many calories. A 3-cup serving has about 100 calories and 4g of fiber! You can buy pre-portioned or make it yourself.
Edamame
This plant-based protein is high in fiber and super convenient. If you’re on the go, grab a bag of Seapoint Farms Dry Roasted Edamame snacks. See why dietitian's love edamame for snacking.
Pumpkin Seeds
Loaded with heart-healthy fats, protein, and fiber, seeds are a great nutrient and energy boost. Superseedz offer sweet and savory options that are low-sugar and low-sodium! I love eating them with yogurt or straight out of the bag.
Protein Bars
It’s a STRUGGLE to find protein bars that balance protein, fiber, and sugar... that actually taste good. That’s why Barebells and RX Bars are some of my favorites. They’ve found that perfect balance using minimal ingredients and great flavor.
Yogurt
Yogurt has an ideal ratio of carbs, protein, and fat to keep you satiated until your next meal. Toss it in your lunch bag with some berries, low-sugar granola, nuts or seeds (and don't forget an ice pack!) for a quick snack or easy breakfast option.
If you're the kind of person that likes to eat yogurt with your hands.. Clio bars are a portable yogurt bar dipped in chocolate. A true delicacy if you ask me. One serving has 8g of protein, billions of probiotics, and no spoon required!
Hummus & Veggies
Hummus is a creamy, dreamy protein-packed snack and the ultimate time saver. Perfect for pre-cut veggies, like carrots, peppers and celery, whole grain crackers, or pita chips.
Jerky
Jerky made from beef, chicken or turkey is both perfectly portable and packed with upwards of 28 grams of protein per 3-ounce portion. Just be sure you pick a low-sodium and low-sugar variety, like Chomps or Epic Beef Jerky, as many companies add both to their products to amp up the taste.
Purely Elizabeth Oatmeal Cups
I love oatmeal as a mid-morning snack with a cup of coffee, and plain oatmeal pouches or cups are perfect if you're on-the-go. With 6g of fiber, 8g of protein and no added sugar, Purely Elizabeth oatmeal keeps you fuller longer.
If you'd rather save a few bucks and make it yourself, try this quick banana bread oatmeal muffin in a mug.
Guacamole cups
Wholly Guacamole Mini Cups make snacking super easy, thanks to their portion-controlled cups. Each serving provides only 120 calories along with a serious dose of healthy fats. Dippable, spreadable and always hassle free! Pair it with some fresh veggies, baked pita chips, or really any other nutrient-packed dip vessel.
Did you try this? Let us know!