More Healthy Snacks Guide

Prefer to listen? Check out the audio recording of this lesson.

The three dietary keys to staying full and satisfied are protein, fiber, and healthy fat. Any one of these will do the job, but the best results come when you combine them together.  For these minimal assembly snacks (created by our Food Expert Stephanie Middleberg, MS, RD, CDN), we’ve done that for you. And for a longer list of healthy snacks, check out the Metabolic Jumpstart Healthy Snacks guide.

Savory 

• Roasted carrots: Peel, cut into strips, and roast at 425°F, flipping once, until tender, about 30 minutes. Dip in 2 tablespoons tahini.
• Spicy pumpkin or sesame seeds: Toss 1 cup pumpkin seeds with 1 teaspoon olive oil, ½ teaspoon chili powder or paprika, and ¼ teaspoon salt, then bake at 350°F until crispy, 5 to 10 minutes. (Serves 4)
• Roasted chickpeas: Coat one 15-ounce can chickpeas (rinsed) with ¼ cup grated Parmesan, 1 tablespoon olive oil, 1 teaspoon dried herbs of your choice, and a sprinkle of salt, then bake at 400°F until crispy, about 20 minutes. (Serves 4)
• Crispy hummus snack: Coat one 15-ounce can chickpeas (rinsed) with ¼ cup tahini, 1 teaspoon garlic powder, ½ teaspoon fine sea salt, and ¼ teaspoon ground cumin, then bake at 400°F until crispy, about 30 minutes.
• Kale chips: Remove ribs from kale and cut remainder into 1-2 inch pieces, massage with olive oil, sprinkle with salt and paprika, then bake at 275°F until crisp, about 20 minutes. (Serves 2-3) Serve with hummus of a handful of nuts for a more filling snack.
• Edamame guacamole: In a food processor, blend 1 cup shelled edamame, 1 clove garlic, 2 tablespoons olive oil, 1 tablespoon lemon juice, ¼ teaspoon salt, and a dash of hot sauce, plus water to thin to desired consistency. Serve with veggies for dipping. (One serving = ¼ cup)

Sweet 

• Broiled grapefruit: Halve a grapefruit and broil, flesh-side up, until charred, 5 to 8 minutes. Serve with a sprinkle of cinnamon and ¼ cup shelled pistachios. (Serves 2)
• Cacao and almond energy bites: In a food processor, blend 2 cups pitted Medjool dates, 1 cup unsalted almonds, ¼ cup cacao powder, 2½ tablespoons nut butter, and 2 tablespoons coconut oil. Roll into balls and store in an airtight container in the freezer.
• Homemade trail mix: Coat 2 cups nuts, ¼ cup sesame seeds, ¼ cup pumpkin seeds, and ¼ cup unsweetened shredded coconut with 1 teaspoon avocado or olive oil, then bake at 350°F until golden brown, 8 to 10 minutes. (Serves 8)
• Chia seed pudding: Combine ⅓ cup milk of choice with  1 tablespoon chia seeds and let soak for 30 minutes. Add toppings of choice, such as cinnamon, chia seeds, vanilla, 1 tablespoon nut butter, fruit, goji berries, cacao powder. (Serves 1)