The perfect healthy snack is one of high nutritional value that contains a combination of fiber, protein, and healthy fats that keep you full and help regulate blood sugar levels. When choosing a healthy snack, it is important to limit added sugars, sodium, and saturated and trans fats. Below are some quick and easy grab and go snack ideas.


Refrigerated Snacks 


  • Carrots and hummus
  • Bell pepper and guacamole
  • Celery sticks with cream cheese
  • Apple slices and nut butter
  • Plain greek yogurt and fruit
  • Dates with almond butter
  • Hard boiled eggs
  • Turkey roll ups


Pantry Snacks


  • Mixed nuts
  • Kale chips
  • Toasted chickpeas
  • Apples
  • Low sodium, low sugar jerky
  • Air popped popcorn
  • Whole grain crackers
  • Rx bars
  • Dried fruit


Below are a few healthy snack recipes that can be prepared to enjoy throughout the week. 


Kale Chips Recipe

  • Kale
  • Olive oil
  • Sea salt


  1. Preheat oven to 350 degrees and line a large baking sheet with parchment paper
  2. Tear the leaves into bite sized pieces
  3. Drizzle kale with olive oil and season with salt (you can add any seasonings that you like such as garlic powder, lemon pepper, and seasoned salt)
  4. Bake for 10-15 minutes, or until slightly brown and crispy


Toasted Chickpeas Recipe


  • Canned chickpeas
  • Olive oil
  • Sea salt
  • Spices of choice (such as curry powder, garlic powder, and paprika)


  1. Preheat oven to 425 degrees and line a large baking sheet with parchment paper
  2. Pat the chickpeas dry
  3. Toss the chickpeas with olive oil and salt
  4. Roast for 20-30 minutes, or until the chickpeas are golden brown and crispy
  5. Toss with spices to taste
  6. Keep at room temperature


Energy Bites Recipe


  • 1 cup rolled oats
  • ⅔ cup unsweetened shredded coconut
  • ½ cup nut butter
  • ½ cup ground flaxseed
  • ½ cup dark chocolate chips
  • ½ cup honey or maple syrup
  • 1 tablespoon chia seeds
  • 1 teaspoon vanilla extract


  1. Stir all ingredients together until combined
  2. Chill mixture for 1-2 hours
  3. Roll mixture into balls about the size of golf balls
  4. Keep in the refrigerator

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