Wolfe KL, Kang X, He X, et al. Cellular Antioxidant Activity of Common Fruits. Journal of Agricultural and Food Chemistry. September 24, Blueberries, Raw. Department of Agriculture. April 1, Egg, Whole, Cooked, Hard-Boiled. Vitamin D. National Institutes of Health Office of Dietary Supplements. November 8, Orange, Raw.

October 30, Strawberries, Raw. Cheese, Mozzarella, Part Skim. October 28, September 14, Cereals, Oats, Regular and Quick, Unenriched, Cooked With Water Includes Boiling and Microwaving , Without Salt.

Kizilaslan N, Erdem NZ. The Effect of Different Amounts of Cinnamon Consumption on Blood Glucose in Healthy Adult Individuals.

International Journal of Food Science. Nuts, Almonds, Dry Roasted, With Salt Added. Gordon B. Choose Healthy Fats. Academy of Nutrition and Dietetics. May 3, Berryman CE, West SG, Fleming JA, et al. Effects of Daily Almond Consumption on Cardiometabolic Risk and Abdominal Adiposity in Healthy Adults With Elevated LDL-Cholesterol: A Randomized Controlled Trial.

Journal of the American Heart Association. January 5, Ocean Spray. Carrots, Baby, Raw. Ezekiel Cinnamon Raisin Sprouted Whole Grain Bread. Food For Life. Cereals Ready-to-Eat, General Mills, Cheerios.

Seaweed, Spirulina, Dried. Blueberries, Frozen, Unsweetened. Beverages, Almond Milk, Unsweetened, Shelf Stable. Spinach, Frozen, Chopped or Leaf, Cooked, Boiled, Drained, Without Salt. Edamame, Frozen, Prepared. Snacks, Popcorn, Air-Popped. Popcorn as a Snack: Healthy Hit or Dietary Horror Show? American Heart Association.

June 18, Broccoli, Raw. December 16, Celery, Raw. Speaking of apples , they're a great snack in their whole form, too—any variety.

Pears are equally good options. Both are fantastic with a bit of almond butter or yogurt. These are a refreshing departure from homemade roasted chickpeas. Did you know you can make chips out of nearly any kind of vegetable? Bananas are packed with dietary fiber, vitamins, and minerals, and they're an ideal snack for for regulating blood sugar levels, promoting digestive health, and providing energy, says Geiger.

And this wonderful fruit can be used in so many different applications, from sweet to savory. Try pairing sliced bananas with peanut butter and toast for a quick and satisfying snack.

The tastiest, easiest way to enjoy beans at snack time. Fruit leather is basically snack-suitable candy. It's sweet, chewy, and a great way to satisfy your hunger.

Eat a couple strips with a handful of nuts or seeds for a snack that'll keep you from getting hungry before lunch. Freeze-dried fruit tastes as good as the fresh stuff, but it doesn't go mushy or moldy on you. Strawberries, for instance, are great for adding to things like oatmeal or cereal—a splash of milk will help rehydrate and plump up the berries.

How many different ways can you enjoy apples as a snack? Apple chips are easy to make, but also sold pretty widely. These sweet and nutritious bites are like energy balls, but even better.

Rice cakes may be a bit bland on their own, but that means they go great with almost any kind of spread. Want something sweet? Smear a bit of nut butter and honey onto one of them.

Or, try them topped with guacamole or hummus for a savory treat. If you're a fish lover, you don't have to wait until dinnertime.

Canned sardines are a great, salty snack to have around for a hit of protein and fat mid-afternoon, maybe with some crackers. Tuna and sardines aren't the only kinds of canned fish that make a great snack! Soto likes little cans of salmon. Get a nice dose of plant protein 7 grams from these Cheetos-reminiscent crisps.

Dumping on potato chips is so passé. Chips made out of other stuff are awesome options, but good ol' potatoes provide fiber and fat along with all that starchy goodness.

Few people know to take advantage of this epic source of plant protein in its dry roasted form. Similar to roasted chickpeas, roasted edamame is crunchy, versatile for seasoning, and chock full of fiber and protein.

Oven-roast at home, or try a store-bought version. The best thing about protein bars is the plethora of options out there. Name a flavor chocolate peanut butter, berries and cream , dietary requirement gluten-free, low sugar , or texture chewy, wafery and you can find a protein bar to fit the bill.

Many pack 10 to 20 grams of protein into just a few delicious bites. Just be on the lookout for high amounts of sugar alcohols or added fibers if those ingredients tend to cause you tummy trouble.

SELF does not provide medical advice, diagnosis, or treatment. Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional.

Fitness Food Health Love Beauty Life Conditionally Shopping. Video Challenges Workouts Newsletter Signup. Save this story Save this story. Simple Mills. Most Popular. Is It Safe to Eat Potatoes That Have Sprouted an Unsettling Amount of Eyes?

Maximilian Stock Ltd. Thrive Market. Related: 21 Healthy High-Fat Foods to Keep You Full and Satisfied 24 Big-Batch Meals You Can Make and Freeze Now as a Gift to Your Future Self 37 Easy Stress-Baking Recipes With 5 Ingredients or Less.

The good news is that there's no reason to restrict yourself—having a healthy snack to tide you over is absolutely encouraged by medical pros and dietitians alike.

Here, we've rounded up ideas for 30 nutritious snacks and recipes that won't compromise on flavor. After all, rule number one for sticking to a smart meal plan is to not get bored, and these healthy, tasty snacks will keep you on your toes. Want more snack inspiration? Find out how to make the most of your snacking.

If you DIY your breakfast bars or energy bites, you can make sure you're getting ingredients you know and like. You can also customize the recipe to fit your tastes. These make-ahead energy bars are filled with nuts and seeds, which provide fiber and lasting protein.

They also have several types of berries, great sources of vitamin C and other antioxidants. When you make these, go ahead and split them into individual portion sizes so it's easier to grab and go.

Get the recipe: Nutty Superfood Breakfast Bites. With a bit of prep work, smoothies make for great quick and healthy breakfasts every morning. Wash, chop, and freeze all ingredients in "smoothie packs," or baggies pre-measured for just one smoothie.

Put anything that doesn't go into a freezer like the milk or leafy greens into a glass jar or baggie in the fridge. Then, dump everything into your blender, and let it go to work.

You can sip while you dress, or take it with you in a lidded container. Get the recipe: Tropical Creamsicle Smoothie. Smørrebrød is an open-faced sandwich from Denmark, where densely seeded bread is slathered with butter and piled with artfully arranged toppings like pickled herring, cheese, eggs, and herbs.

The variations are endless. In this lighter version, yogurt swaps in for the butter, and a fresh marinated beet salad adds tang. Top it off with jammy soft-cooked eggs and briny capers for an especially exciting way to serve your mom her breakfast.

If guests are coming, double the recipe and cut into bite-sized slices. Get the recipe : Smørrebrød With Yogurt, Beets, and Eggs. Know someone who's always on the go? These granola bars are chock-full of goodness and make thoughtful food gifts for your busiest friends and family members.

Cranberries, almonds, and chia seeds provide a boost of nutrition, while chocolate chips make them extra delicious. Get the recipe: Homemade Granola Bars. These open-faced egg toast beauties are much more than your average egg salad sandwich—the flavors, textures, and even look are elegant and original.

Folded into the egg salad mixture is a mustardy vinaigrette, briny capers, fresh parsley, and just-bitter-enough radicchio leaves. Heaped on top of toasted sourdough, the result is both fresh and hearty. This mixture would also be delicious piled on a whole grain like brown rice or quinoa, or even served as a salad for a lighter meal.

Get the recipe : Egg Salad Toast with Fresh Herbs and Capers. This healthy smoothie is the ultimate in refreshing drinks.

it contains no more than mg sodium per serving most of the sugar is natural — from fruit or milk. These whole food snacks are good options: any fruit: apple, pear, banana, strawberries, grapes, etc. easy vegetable sticks: cucumber, carrot, celery, peppers, etc. cheese string air-popped popcorn trail mix with sunflower seeds, pumpkin seeds and raisins add nuts if allowed at school.

After-school snacks Any of the above options are great for a post-school snack. But with a fridge nearby, you can add a bit of pizzazz with these ideas too: Banana wraps with nut, seed or soy butter Fruit skewers dipped in Greek yogurt Steamed edamame green soy beans you buy frozen Homemade snack bites mixtures of seeds and dried fruit with nut, seed or soy butter, rolled into balls Low-salt whole wheat tortillas and homemade guacamole.

And finally, here are some substitutes to boost the nutrition of standard fare: Instead of Chocolate- or yogurt-coated granola bars Fruit chews, gummies or roll-ups Chips or pretzels Packaged cookies or cereal bars Fruit drinks or juice Veggies with ranch dip Toaster pastries Try All you have to do is bake oats, nuts, and seeds together, such as in this recipe.

Consider using granola in small amounts to garnish a cup of yogurt or berries. Pumpkin seeds are great for a quick snack, and they contain protein and some other valuable nutrients.

One ounce 28 g of pumpkin seeds contains 5 g of protein and significant amounts of fiber, magnesium, zinc, and polyunsaturated fatty acids. These seeds also provide disease-fighting antioxidants, including vitamin E and carotenoids Some evidence suggests that eating pumpkin seeds may help prevent certain cancers, while their healthy fat content may benefit heart health 53 , You can eat them raw or try roasting them with some spices.

In the United States, you can find single-serving nut butter packs in the nut butter section or checkout lanes of many grocery stores. You can also scoop your preferred peanut butter or almond butter from the jar into small to-go containers.

Nut butters are quite nutrient-dense, providing a significant amount of healthy fats, B vitamins, vitamin E, magnesium, phosphorus, and trace minerals. A 2-tbsp. While getting your protein from whole food sources is ideal, protein shakes make for an easy snack that will sneak some protein and other nutrients into your diet.

You can make these with any of several types of protein powder , including whey, egg white, soy, and pea protein. Whey protein , in particular, may be beneficial for fullness. In one small study, men who ate a snack bar that contained whey protein consumed significantly fewer calories than those who ate a lower protein snack 13 , In another small study, a snack of yogurt with added whey protein reduced appetite more than a carb-rich snack with the same number of calories Generally, a scoop of protein powder provides 20—25 g of protein, which is sure to keep you full until your next meal To make a protein shake, you can simply blend together 1 scoop of protein powder, 1 cup of water or milk, 1 cup of ice, and fruit, if desired.

Then pour it into a portable container so you can take it with you wherever you go. Edamame beans are immature soybeans that are still in the pod. One cup of edamame provides some of just about every nutrient you need, including 18 g of protein and large amounts of vitamin K and folate Typically, edamame is served as a steamed dish.

Many stores offer precooked and frozen edamame that need to be heated in a microwave. All you have to do is place the heated edamame in a portable container so you can enjoy it on the go. These small fish are rich in protein, calcium, and other nutrients. One Pacific sardine 38 g contains 8 g of protein The omega-3 fatty acids found in sardines can help protect your cardiovascular health and reduce inflammation in your body People describe their flavor as salty and slightly fishier than tuna.

Many people enjoy them straight from the can, on a cracker, or in Mediterranean-style cooking. One cup of cooked quinoa contains 8 g of protein The chewy, nutty grains can be enjoyed as a side dish like rice. You can also add a scoop of quinoa to a salad of greens and chopped vegetables.

For a quick snack, try eating cooked quinoa as you would a hot cereal, topped with cinnamon and a drizzle of honey. A lentil salad is a great snack. In fact, 1 cup of cooked lentils provides 18 g of protein, along with large amounts of iron, folate, and manganese The specific type of fiber found in lentils may promote a healthy gut, as it helps feed the good bacteria in your colon The combination of protein, fiber, and carbs in lentils is especially helpful for promoting fullness, and consuming them regularly may help manage diabetes and reduce the risk of heart disease and some types of cancer 65 , 66 , To make lentil salad, combine cooked lentils with chopped veggies, spices, and a dressing of your choice.

It tastes great when topped with balsamic vinegar and olive oil, such as in this recipe. Overnight oatmeal is easy to make, portable, and very nutritious. Oats are loaded with many vitamins and minerals. Oats have been shown to promote fullness in several studies.

This is likely due to their healthy fiber content 69 , 70 , In one small study in , oats resulted in greater feelings of fullness and a reduced desire to eat when compared with ready-to-eat cereal with the same calorie content Another small study compared perceived hunger and food intake after consuming either oatmeal or oranges.

The participants who ate oatmeal experienced less hunger immediately after eating and consumed less food later in the day However, oats are not very high in protein on their own.

One-third cup of oats contains about 3 g of protein This overnight oats recipe boasts 37 g of protein per serving. To make a snack-size version, portion the overnight oats mixture into several small containers before chilling it overnight.

Egg bites are a super healthy snack with lots of protein. You can make them by mixing eggs with veggies and seasonings, pouring the mixture into a muffin tin, and then baking it. You can increase their nutrient content by making them with veggies and add more protein by topping them with 1—2 tbsp.

of cheese. This egg muffin recipe combines eggs with spinach, onions, and bell peppers. Popcorn is a popular and healthy snack food that provides some B vitamins, magnesium, phosphorus, zinc, and manganese.

It also contains a significant amount of fiber, with 4 g per ounce 28 g In addition, some research suggests that popcorn is a particularly filling snack. In a small study, participants who snacked on popcorn were less hungry and ate less than those who snacked on potato chips You can significantly increase its protein content by adding nutritional yeast, which provides 5 g of protein per 2-tbsp.

serving In addition to being a vegan-friendly source of protein, nutritional yeast adds an appealing cheese-like flavor. of nutritional yeast and a pinch of salt.

Some high protein snacks include jerky made from chicken, turkey, salmon, or beef, smoked or canned fish, tofu, and Greek yogurt. Healthy snack options that are high in protein include Greek yogurt, hard-boiled eggs, lentil salad, and nut butter on apple slices. Easy high protein snacks for bodybuilding can include protein bars and shakes, jerky, and nuts like almonds.

High protein snacks are important to have around when hunger hits between meals, as they keep you full and satisfied. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY. There is a persistent myth in nutrition that eating a lot of protein can cause harm, but must studies actually do not support this claim.

In fact…. Getting enough protein is important for weight loss, muscle mass, and optimal health. Here are 15 easy ways to increase your protein intake. Protein is incredibly important for your health, weight loss, and body composition. This article explains exactly how much protein you should eat. Protein is an important nutrient for optimal health, but not all protein sources are equal.

Imagine this common occurrence: You're at your workplace home, or the office, or your fave coffee shop The horror! Getting from breakfast to lunch and lunch to dinner without noshing on something is hard.

We'd never skip snacking altogether, especially since enjoying a midday bite is actually great for your metabolism and your mental health , so set yourself up for success with a healthier, homemade option.

Whether you like salty , sweet , crunchy or all three! Working from home? Then we found ourselves without a plan, eating a pickle out of the fridge every time we went by instead of a proper meal 😱. Same goes for snacks. You do have your whole kitchen at your disposal, so spare a few minutes of your day to whip up snacks that are slightly more involved.

Try our California sushi bites , our steamed edamame , or our stovetop popcorn try it with different toppings! Craving something salty? Try our curry-lime cashews , our roasted pumpkin seeds , or our roasted chickpeas. More into sweets? Try our air fryer GF peanut butter chocolate chip cookies or our peanut butter protein balls.

You can control what goes into them, meaning these healthy snacks will always win out over last-minute store-bought options. Although boiling a pot of water is easy, just tossing as many eggs as you want in an air fryer might be even easier. Simply cook the eggs to your desired doneness then shock them in an ice bath, and you will have perfectly boiled ok, air fried eggs.

You could eat them as they are with a bit and salt and pepper or turn them into these delicious maple bacon deviled eggs. Get the Air Fryer Hard Boiled Eggs recipe. Simple, steamed edamame is an amazing snack that is nutritious and comes together really quickly.

The little soybeans are endlessly poppable and are a fun, hands-on hors d'oeuvre especially with the addition of our homemade chicken-salt. Get the Steamed Edamame recipe. Tossing fruit in a blender beats cooking and washing dishes and that's coming from people who cook for a living.

Get the Peanut Butter Banana Smoothie recipe. Crispy on the outside and tender on the inside, these snack-able chickpeas are delicious as a crunchy topper for salads, creamy soups, or grain bowls, too. You can also toss them with hot popcorn for a pretty killer, protein-packed movie snack.

Get the Air Fryer Crunchy Chili-Spiced Chickpeas recipe. These "power balls" are exactly what they sound like: perfect little bites of energy that will satisfy that sweet craving.

Medjool dates are paired with warm cinnamon, almond butter, cashews, oats, vanilla, and a dash of salt to make these snack-worthy bites. All ingredients come together in just 10 minutes to form sweet, soft, chewy balls that are reminiscent of cinnamon rolls.

Get the Cinnamon Roll Power Bites recipe. Kettle corn is popcorn that is topped with sugar and salt.