How to Build A Balanced Snack

Snacks often get a bad rap, but as a registered dietitian, I’m here to tell you they definitely deserve a spot in your daily routine. The key is choosing snacks that have a little more staying power. In this blog post, I’ll walk you through what balanced snacks are, how to make them, and a list of 35 beautifully balanced snacks for you to enjoy.

As a Registered Dietitian whose nickname is "Snackmann", I'd say I know a thing or two about snacks. I'd even go as far to say snacks are a daily necessity. Especially since they play a key role in keeping you energized and satisfied, while also filling in nutrition gaps throughout the day.

That said, not all snacks are the same. A plain apple or bag of chips might hold you over for a bit, but then what? We want our snacks to do more. The goal is to choose snacks that are both practical and work harder for our bodies.

It can take a little bit of guidance to craft easy, balanced snacks that have a little more staying power: that's where this snack-lovin' dietitian comes in. So let’s break down how to build a balanced snack that actually keeps you full, focused, and fueled between meals!

Jump to:

Is Snacking Healthy?
How To Make A Balanced Snack
Fiber-Rich Carbs for snacks
Protein for snacks
Healthy Fats for Snacks
35 Balanced Snack Ideas
More dietitian-tips

Is Snacking Healthy?

Yes! Snacks get a bad rap mainly because most packaged snacks are low in nutrients and designed to keep you reaching back in the bag. But when done right, snacks can actually work for you by helping to boost energy, curb cravings, and fill in nutrition gaps between meals.

Whether you include snacks or not depends on you and your body. We all respond differently to different styles of eating. Some people only need three large meals throughout the day to be satisfied. Others prefer three small meals and two snacks in between.

As long as your meals are balanced and satisfy your hunger, it's okay to incorporate snacks to keep the momentum going.

However, if you feel like you're always hungry between or immediately after meals, that means your meals aren't balanced. Focus on building balanced meals first, snack second.

How To Make A Balanced Snack

Just like building a balanced meal, the right blend of macronutrients in a snack will keep you full and fueled throughout the day. Follow this simple snack formula to get you started.

A perfectly balanced snack has three key features: fiber-rich carbs, protein, and fat (or at least two out of the three). When you do this, you’ll have more consistent energy throughout the day, fewer cravings, and feel more in control of your food choices.

Fiber-Rich Carbs for snacks

Carbs are the fuel that powers our body throughout the day so they are incredibly important when looking for a snack that will keep you energized. When choosing carbohydrates for a balanced snack I always recommend a higher fiber option (think whole grains, veggies, beans).

Fiber is key to slowing down the digestion of carbs and helping you stay full. These provide longer-lasting energy so they are perfect for a snack.

Easy ways to add fiber to your snacks:

Beans & legumes: Season and roast chickpeas or edamame, mash some beans into your next spread, dip or even blend them into smoothies.
Chia seeds: Add a tablespoon to your avocado or peanut butter toast, cereal, yogurt bowls or smoothie bowls for an extra 5 grams of fiber.
Leave the skin on your fruits and vegetables: Peels are chock full of vitamins, minerals and fiber, so eating the skin of produce (like apples and potatoes) not only boosts the nutrients you get from the food but the fiber too!
Whole wheat carbs: Choose whole wheat options of your favorite carbohydrates (crackers, tortillas etc.). You can also find 'higher fiber' options of some of your favorite brands if you're not a huge fan of whole wheat.

Protein for snacks

These days, it seems like everyone is fixated on protein. That's because it takes longer than other nutrients to digest, which boosts satiety and regulates your appetite. It also helps build muscle and increase our metabolism.. win-win.

It's found in meat, dairy, eggs, beans, nuts and seeds, tofu, and protein powder. But you may notice a lot of fiber-rich carbs are also good sources of protein, which makes creating a balanced snack much easier!

Easy ways to add protein to your snacks:

Greek yogurt or cottage cheese: Add these into any of your favorite dips or sauces, blend them into smoothies, or serve with fruit for an easy protein boost.
Protein powder: Mix into baked goods, smoothies, dips, or yogurt.
Beans and legumes: Enjoy a crunchy broad bean snack, mash some beans and spread on crackers, or blend them into dips.
Hemp seeds: Sprinkle a tablespoon of hemp seed on just about anything (toast, smoothies, applesauce) for an easy 5 grams of protein.

Healthy Fats for Snacks

Don't fear fat! Fat is your friend. A lot of people avoid fat because it's higher in calories, but skipping it just leaves you feeling less satisfied and hungry sooner. It also adds texture and flavor to your food, making your snack so much more enjoyable.

And while yes, there are 'good' fats and 'bad' fats, it’s not realistic for 100% of the fat in your diet to be ‘healthy’. Aim for at least 80% of your fats to come from these or other nutritious sources.

Healthy fats to include in your snack: