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Eating healthy meals and getting enough exercise are important components of a healthy lifestyle. But what about when you get peckish in between meals? Or when you need an afternoon energy boost?
We all enjoy a tasty snack from time to time, and snacking can easily be incorporated into a healthy diet. However, choosing foods high in sugar or saturated fat can quickly lead to weight gain and cravings for more high-calorie foods.
Luckily, there are plenty of nutritious, low-calorie snack options to help keep your energy levels up and hunger pangs at bay.
From homemade hummus and jalapeño poppers to frozen berry yoghurt, here are 14 tasty snacks that can be enjoyed as part of a healthy diet.
1. Homemade popcorn
Popcorn, without heavy coatings of sugar, butter, or toffee, is actually very healthy. In fact, it’s considered one of the world’s best sources of fibre. It’s also rich in essential nutrients like iron, B vitamins, and antioxidants like phenolic acid – all of which can boost energy levels, improve digestion, and reduce the risk of certain diseases.
By popping whole-grain popcorn kernels at home, you can control exactly how your popcorn is flavoured. And healthy doesn’t have to mean compromising on taste.
Why not try these savoury popcorn recipes from Diabetes UK? You can choose from a cheesy garlic or chilli lemon topping – or perhaps you’ll decide to make both!
Alternatively, if you have a sweet tooth, you might enjoy this cinnamon and honey popcorn recipe from Hint of Healthy.
2. Mini chicken fajitas
If you love fajitas, these bite-sized versions made with chipotle chicken from BBC Good Food could become a firm favourite.
Each fajita contains 3g of protein, 2g of fat, and just 1g of sugar, making this a high-protein snack that’ll keep you full for longer. They’re also freezeable, so you can enjoy them whenever it suits you.
If you’d prefer a no-meat option, you might like these veggie tortilla roll-ups from Culinary Hill.
3. Homemade flapjacks
Shop-bought flapjacks and cereal bars often contain added sugars and additives – even if they’re promoted as being ‘healthy’.
For this reason, there are many perks to making your own snacks – including the fact that you can use whole ingredients (foods left close to their natural state), skip processed ones, and feel fully confident about your snack’s nutritional value.
This healthy flapjack recipe from Women’s Health is made entirely from natural ingredients, including chopped dates, apple, banana, rolled oats, mixed seeds, and maple syrup. They take 15 minutes to make and 25 minutes to bake. You can also add toppings like dried cranberries, pistachios, and dried apricots.
Popping a flapjack in your bag means you’ll have something to reach for if you need a quick energy boost when out and about. This can help you avoid unhealthy convenience foods when caught short.
4. Courgette fritters
If you’re looking for a simple way to incorporate more vegetables into your diet, why not try Nigella Lawson’s courgette fritters next time you fancy a snack?
Unlike many other fritters, which can be dense and deep-fried, these are light and simple to make. They’re cooked in just a little olive oil and contain plenty of greens like courgettes, spring onions, and fresh mint.
Courgettes are high in vitamin C and have been found to help stabilise blood sugar levels. They’re also high in fibre and water, which support healthy digestion.
5. Apple slices with peanut butter
Sometimes we don’t have time to cook, or just might not feel like it. Apple slices with peanut butter make for a tasty, nutritious snack that can be made in just a minute or two.
Making these is as simple as slicing an apple and spreading it with a layer of peanut butter. Just be sure to choose peanut butter with no added sugar or oil to reap all the health benefits.
Peanut butter is packed with protein and is a rich source of copper (which is good for bone health) and oleic fatty acid (which is shown to help maintain healthy blood sugar levels, blood pressure, and cholesterol levels).
It also contains resveratrol, an antioxidant that research suggests may lower the risk of cancer, heart disease, and cognitive decline. However, as peanut butter is high in fat, it should always be enjoyed in moderation. Experts recommend eating no more than two tablespoons of peanut butter a day.
Apples also boast an impressive nutritional profile. Thanks to their high fibre content, they have a low glycemic index (GI), which means they help improve insulin sensitivity and can prevent diabetes. Apples also contain pectin: a fibre thought to promote gut health and reduce cholesterol.
6. Homemade hummus
Hummus is a popular creamy Middle Eastern dip that makes for a filling snack.
While it’s available in the supermarket, hummus is often more tasty when it’s homemade. This is also a good way to make sure your hummus doesn’t contain any hidden sugars or preservatives.
Traditional hummus, like in this Downshiftology recipe, is a blend of chickpeas, tahini, olive oil, cumin, garlic, and lemon juice. You can also flavour your hummus with additional ingredients such as red pepper, caramelised onion, or sweet chilli.
Chickpeas are the main ingredient and are a good source of protein and fibre, both of which help you feel full for longer. They also contain potassium and magnesium, which are known to boost heart health.
Hummus can be eaten as a snack with flatbread, or with sticks of carrot or cucumber if you’d prefer a really low-calorie option. Experts recommend sticking to a healthy portion size of two to four tablespoons per day.
7. Strawberry and banana smoothie
Smoothies can be an efficient way to get your five-a-day, keep up energy levels between meals, and satisfy your sweet tooth. They can also make a convenient on-the-go breakfast.
If you’re looking for somewhere to start, why not check out our strawberry and banana smoothie recipe?
Strawberries are particularly high in vitamins, and one serving (around eight strawberries) contains more vitamin C than an orange. Bananas are also a good source of vitamin C, potassium (which is needed for the proper functioning of nerves and cells), and vitamin B6 (which can encourage better circulation and a stronger immune system).
You might also like making this green detox smoothie from Damn Delicious, which contains spinach, kale, celery, green apple, and banana.
Note: Many shop-bought smoothies are high in sugar (and sometimes fat). So make sure you always check the label and, if you’re making smoothies at home and want to keep the calories low, consider swapping cow’s milk for almond milk and limiting the amount of fruit per smoothie to one cup.
8. Tuna cakes
Tuna cakes are a simple and cost-effective snack that are as nourishing as they are flavoursome.
These healthy tuna fish cakes from The Gracious Pantry are a mix of tuna, egg, red onion, and parsley. They’re very easy to make – simply mix everything, form small patties, then lightly fry.
The main ingredient, tuna, is high in niacin – a B vitamin that promotes healthy skin and a strong immune system. It’s also a good source of vitamin D, which supports our bones, brain, and immune system.
One fish cake contains an impressive 8g of protein and just 1g of fat.
Tip: If you don’t eat fish, consider trying the courgette fritter recipe from this list instead.
9. Instant frozen berry yoghurt
This instant frozen berry yoghurt recipe from BBC Good Food is a healthy and delicious way to satisfy your sweet tooth. Plus, it uses just three ingredients: mixed berries, honey, and low or 0% fat Greek yoghurt.
Not only are berries high in fibre and loaded with antioxidants, but they also reduce inflammation and the risk of heart disease.
Greek yoghurt is high in calcium, which is important for building and maintaining strong bones and muscles – and is also packed with probiotics, which promote gut health.
One serving of this refreshing snack has 7g of protein.
10. Spiced roasted chickpeas
If you’re looking for something to snack on while reading, watching a movie, or getting through a slow afternoon at your desk, why not try these spicy roasted chickpeas from Tasty?
Spicy but salty, and slightly crunchy on the outside with a soft middle, these roasted chickpeas tick all the boxes for both taste and texture. Tasty’s recipe uses salt, olive oil, cumin, cayenne pepper, and chilli powder.
The fun thing about this snack idea is that you can get creative. For example, you could try these spiced lemon roasted chickpeas from The Food Blog or these vegan bacon flavoured roasted ones from Yum Vegan Food.
As mentioned, chickpeas have a huge range of health benefits. Their high fibre content can help digestion, and their low glycemic index (GI) makes them effective at controlling blood sugar levels. They also contain choline, a nutrient that helps to produce important chemicals needed for brain and nervous system function.
11. Blueberry muffins
Blueberry muffins make a great mid-afternoon snack or a tasty breakfast option.
Although these blueberry muffins from Scrummy Lane are higher in calories than some of the other snacks on this list, they still make for a more nutritious treat than processed snacks like crisps and chocolate bars.
Each muffin is bursting with fruit. One of the first foods to be coined a ‘superfood’, blueberries contain significant amounts of antioxidants and phytoflavonoids, which protect our bodies from free radicals (harmful molecules that can cause disease).
They’re also high in potassium, which is needed for our organs to function properly, as well as vitamin C, which boosts immunity and helps to prevent iron deficiency.
This blueberry muffin recipe also uses wholemeal flour for extra fibre and Greek yoghurt for added protein (and to help the sponge stay moist for longer).
12. Homemade guacamole
Originating from Central Mexico, guacamole is a light, fresh snack (made from avocados, tomato, lime, and herbs) that traditionally has a spicy kick.
Guacamole is healthiest when spread onto whole-grain crackers or served with other veggies such as celery sticks or slices of pepper.
Avocados are very nutritious – they’re high in potassium and the nutrients lutein and zeaxanthin (which absorb light waves that could harm our vision). Plus, avocados are a great energy boost as they contain plenty of B vitamins, which are responsible for converting food into energy.
Homemade guacamole is nearly always more enjoyable than the store-bought version because it’s fresher, has a chunkier, more satisfying texture, and is more flavoursome.
There are various ways to make guacamole, but if you’re looking for somewhere to start, check out this South American-style guacamole recipe from Jamie Oliver, which is topped with black beans and mixed seeds.
13. Healthy banana blondies
All you need to make these soft, gooey banana blondies from The Big Man’s World is four ingredients and five minutes – and the best part is that there’s no baking involved.
Banana bread is a well-loved classic, but it can have a high sugar and fat content. These blondies are a great healthy alternative because they use nut butter instead of a dairy-based one, which is higher in protein and lower in saturated fat.
Plus, they use maple syrup over regular sugar. Maple syrup raises blood sugar levels more steadily and contains more antioxidants.
This recipe also uses coconut flour, which is naturally gluten-free and higher in fibre and protein than wheat flour.
14. Jalapeño poppers
If you’re a spice lover, why not try these bacon-wrapped jalapeño snacks from Jamie Oliver?
Jalapeño peppers are halved, stuffed with a low-fat cream cheese mixture, wrapped in bacon, and baked for 20 minutes. The result is a low-calorie snack with a tangy flavour, creamy centre, and a crisp, meaty coating.
As well as providing a spicy kick, jalapeños are high in vitamins A and C, which have antioxidant properties and help protect and repair the body’s cells. Plus, the compound capsaicin gives the jalapeños their spicy flavour and has been shown to help to fight cancer and boost metabolism.
Final thoughts...
Snacks form an important part of any healthy lifestyle, and luckily, there’s no shortage of delicious, low-calorie options to choose from.
For more healthy recipes, check out our articles: 9 baking ideas with a healthy twist and 20 healthy 30-minute meals. Or, browse our diet and nutrition section.
What are your favourite quick and healthy snacks? Have you tried anything new recently? We’d love to hear from you in the comments below.
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