Nutrient-Dense Snacks

Snacks are a great way to give our bodies a boost of energy in between meals, and the more nutrients in those snacks, the more benefits your body gets! The following is a compilation of some nutrient-dense snacks, both sweet and savory, perfect for when you’re feeling hungry in between meals. Each snack has a source of protein, carbohydrate, and fat, making for a satiating snack that will keep you full until that next meal comes around. The great thing about all these recipes as well is that they are 100% customizable! Some examples are provided but feel free to take your own direction when preparing these based on your preferences.

SAVORY

Crudité Plate with Dip

Pair your favorite protein-packed dip like hummus or Greek yogurt dip with some cut vegetables like carrots, cucumber, or cauliflower and a source of carbohydrates like pita chips or pretzels to make the perfect snack plate.

• Protein: hummus or greek yogurt

• Fat: hummus or greek yogurt

• Carbohydrate: veggies, pita chips, pretzels

Avocado Toast

Grab a piece of your favorite bread, toast it, and add mashed avocado and whatever toppings you’d like! Some combinations could be sliced tomatoes and balsamic glaze, a fried egg and everything bagel seasoning, or goat cheese and strawberries. 

• Protein: avocado

• Fat: avocado

• Carbohydrate: bread

Guacamole

Guacamole is so easy to make at home and can include as many or as few ingredients as you’d like. Traditionally, guacamole will have avocado, jalapeño, onion, cilantro, lime juice, salt and pepper. Some people like to add tomatoes, some like to use a spicier pepper instead of jalapeños or to not use them at all. You can make it tailored to your taste. All you have to do is mash the avocado, chop whatever ingredients you’ll be adding, and mix together. Use chips to scoop and eat.

• Protein: avocado

• Fat: avocado

• Carbohydrate:  tortilla chips

Pinwheel Roll Ups

This sandwich-turned-snack is great for on the go and super simple to make. To make your pinwheel roll ups, take a wrap or tortilla of choice, add a spread like mayo, if desired, layer on sliced deli meat and cheese, and roll up tightly. Then slice to create snack-sized pinwheels. The combinations are endless!

• Protein: deli meat

• Fat: cheese, mayo or other spread

• Carbohydrate: wrap

SWEET

Overnight Oats

Overnight oats are a no-cook version of oatmeal you eat cold, so they are great for meal prepping! By letting the oats sit in milk overnight, they soak up the moisture to form a consistency similar to oatmeal. Add your milk of choice to the oats plus mix-ins to flavor it—vanilla extract, cocoa powder, maple syrup, nut butter, or fruit. Let it sit in the fridge overnight and this fiber-filled snack is ready to eat. Check out our recipe for peanut butter and jelly overnight oats.

• Protein: oats, milk

• Fat: milk, nut butter (optional)

• Carbohydrate: oats, added fruit

Yogurt Parfait

Greek yogurt is a great source of protein, so this snack is perfect for a mid-day treat. Layer your favorite flavor of Greek yogurt with granola and fruit of choice, and top with anything like chia seeds, cinnamon, coconut flakes, or chocolate chips. 

• Protein: Greek yogurt

• Fat: Greek yogurt

• Carbohydrate: granola, fruit

Apple Nachos

A sweet twist on nachos, this snack has so many nutrients! Lay apple slices on a plate, drizzle with some nut butter and maple syrup, and top with granola and mini chocolate chips.

• Protein: nut butter

• Fat: nut butter

• Carbohydrate: apple, granola

Homemade Trail Mix

For a perfect munchie, combine a few varieties of nuts (like peanuts, almonds, cashews, or walnuts), dried fruit (like raisins, cranberries, mango, or figs), something for crunch (like pretzels, Cheerios, or crushed granola clusters), seeds (like sunflower or pumpkin), and a little something sweet (like chocolate chips or yogurt chips), and you’ve got the perfect snack mix made in bulk for whenever you need a taste.

• Protein: nuts, seeds

• Fat: nuts, seeds

• Carbohydrate: dried fruit, crunch (like pretzels, cheerios, granola)

Stuffed Dates

These dates have been known as the nutrient-packed version of a Snickers bar! Take pitted dates, fill with peanut butter, and crushed peanuts or almonds, coat in melted semi-sweet chocolate, and add a pinch of sea salt. Let sit in the fridge or freezer until the chocolate has firmed and you’ve got a nutritious snack that will satisfy any sweet tooth.

• Protein: nut butter

• Fat: nut butter

• Carbohydrate: dates

Custard Toast

Popularized on social media, custard toast is a delicious and nutritious way to enjoy something sweet. An easy combination of Greek yogurt, an egg, honey, vanilla and cinnamon makes a perfect quick custard, also high in protein. Pour that mixture over two pieces of bread, top with fruit of choice and toast in a toaster oven or oven until the custard is firm. Tip: Flatten the bread using the back of a spoon in the middle to create a well in the bread so the custard doesn’t run over the edges of the bread.

• Protein: egg, Greek yogurt

• Fat: Greek yogurt

• Carbohydrate: bread, fruit