When you’re constantly on the go, it can be tempting to grab a bag of chips or a candy bar for a quick pick-me-up. However, these snacks are often filled with sugar and processed ingredients that can leave you feeling sluggish and unsatisfied. But fear not! There are plenty of healthy snack options that are just as convenient and satisfying. In this article, we’ve compiled a list of 15 delicious and nutrient-packed snacks that are perfect for busy days. From nuts and fruits to protein-rich treats and snacks that you can take with you on-the-go, there’s something for everyone. So, let’s dive in and discover some healthy snack ideas to fuel your busy lifestyle!
Nuts and Seeds
When it comes to snacks that are packed with protein and other essential nutrients, nuts and seeds are a great go-to option. These small but mighty treats don’t require refrigeration and can easily fit into a small snack bag or container, making them perfect for when you’re on-the-go or too busy to stop for a full meal. So, let’s take a closer look at some of the best options for healthy and satisfying snacking.
1. Almonds
One of the healthiest snacks to have when you’re on-the-go and busy is almonds. They are rich in various nutrients and minerals, which makes them a popular choice among health enthusiasts. Here is a detailed breakdown of the nutritional benefits of almonds:
| Nutrient | Amount per 1 ounce (28 grams) | % Daily Value |
| Calories | 161 | |
| Protein | 6 grams | 12% |
| Fat | 14 grams | 22% |
| Saturated Fat | 1 gram | 5% |
| Carbohydrates | 6 grams | 2% |
| Fiber | 3.5 grams | 14% |
| Sugar | 1 gram | |
| Calcium | 75 milligrams | 7.5% |
| Iron | 1.1 milligrams | 6% |
| Potassium | 200 milligrams | 5.7% |
As you can see, almonds are a great source of protein and healthy fats, which can provide you with the energy you need to get through your day. They are also a good source of fiber, which can help to keep you feeling full and satisfied for longer periods of time. Additionally, almonds are high in various minerals such as calcium, iron, and potassium, which are all essential for maintaining overall health and wellness.
One serving of almonds (about 1 ounce or 28 grams) is sufficient to provide you with all of these wonderful benefits. So, whether you’re snacking on them at work or at home, almonds should definitely be a part of your healthy snack rotation.
2. Pumpkin Seeds
Pumpkin seeds are a nutritious and delicious snack option that is easy to carry with you on-the-go. They are an excellent source of protein, healthy fats, fiber, and various essential vitamins and minerals that your body needs to function properly. Here are some reasons why pumpkin seeds should be a part of your healthy snack regime:
- Rich in Nutrients: Pumpkin seeds are an excellent source of zinc, magnesium, manganese, copper, and iron. They are also high in antioxidants, which can help to protect your cells from damage caused by free radicals.
- Good for Digestion: Pumpkin seeds are high in fiber, which helps to keep your digestive system working smoothly. They are also beneficial for relieving constipation and other digestion-related problems.
- Healthy Fats: Pumpkin seeds are high in healthy fats, including omega-3 and omega-6 fatty acids, which are essential for good health. These fats can help to reduce inflammation in the body, lower cholesterol levels, and improve heart health.
- Boost Immunity: Pumpkin seeds are rich in zinc, which is essential for a healthy immune system. Eating pumpkin seeds regularly can help to boost your immunity and protect you from illness.
- Easy to Snack On: Pumpkin seeds are small, portable, and easy to snack on. You can carry them with you wherever you go and munch on them whenever you feel hungry.
Try incorporating pumpkin seeds into your snack routine by adding them to your granola, topping your salads with them, or simply snacking on them straight out of the bag. They are easy to find at your local grocery store or health food store and are an affordable snack option that offers many health benefits.
3. Cashews
When it comes to portable and healthy snack options, cashews are a great choice. These kidney-shaped nuts are packed with nutrients and make for a flavorful snack that can be enjoyed on-the-go. Here are some reasons why cashews should be a part of your snack rotation:
- Rich in nutrients: Cashews are a good source of protein, healthy fats, fiber, vitamins, and minerals such as copper, magnesium, and zinc. These nutrients contribute to healthy bone development, heart health, and a stronger immune system.
- Energy booster: Cashews serve as an excellent energy-boosting snack because they are high in healthy fats and protein. Snacking on a handful of cashews when you need a quick energy boost is a great alternative to sugary or processed snacks.
- Heart-healthy: Cashews contain healthy unsaturated fats that help reduce cholesterol levels and decrease the risk of heart disease. They are also rich in antioxidants that help protect the heart and blood vessels from damage caused by oxidative stress.
- Versatile: Cashews can be eaten alone as a snack or used in sweet or savory dishes. Consider adding them to salads, stir-fries, or even using them as a crunchy topping for oatmeal or yogurt.
Cashews are a healthy and satisfying snack that can be enjoyed anytime, anywhere. They are a great option for those who are busy and on-the-go but still want to maintain a healthy diet. So next time you’re in need of a quick snack, consider grabbing a handful of cashews instead of reaching for something less healthy.
Fruits and Vegetables
When it comes to quick and healthy snacks, fruits and vegetables are always a top choice. They’re packed with vitamins, minerals, and fiber, and can satisfy your hunger without weighing you down. Plus, there are so many delicious ways to jazz up your produce with dips, spices, and more. So let’s dive into some of the best fruit and vegetable snacks that are perfect for when you’re on-the-go and need a quick pick-me-up.
4. Apple Slices with Peanut Butter
Apple slices with peanut butter are a classic and delicious snack that is perfect for when you’re on-the-go and busy. This snack is not only tasty but also provides a good balance of carbohydrates, healthy fats and proteins that keep you feeling full and satisfied.
To prepare this snack, just slice up an apple and serve it with some peanut butter. You can use any type of apple you prefer, but for a sweeter taste, choose Honeycrisp or Gala apples. Peanut butter is a great source of healthy fats and protein, but make sure to choose one that is natural and without added sugars or oils.
Here’s a table outlining the nutritional facts of this snack:
| Ingredient | Calories | Carbohydrates | Fat | Protein |
|---|---|---|---|---|
| 1 medium apple (182g) | 95 | 25g | 0.3g | 0.5g |
| 2 tbsp natural peanut butter (32g) | 190 | 6g | 16g | 8g |
As you can see, this snack is relatively low in calories and high in fiber from the apple. The peanut butter also provides a good amount of healthy fat and protein.
One way to change it up is to add some cinnamon to the peanut butter to add some extra flavor and health benefits. Cinnamon can regulate blood sugar levels and also contains antioxidants that reduce inflammation in the body.
Apple slices with peanut butter is a healthy and convenient snack that is perfect for those busy days when you need a quick energy boost.
5. Baby Carrots with Hummus
One of the easiest and healthiest snack options is baby carrots with hummus. Carrots are an excellent source of vitamins and nutrients, while hummus is packed with protein and fiber. This snack is perfect for when you’re on-the-go and busy since it’s easy to prepare and transport. Here are some tips for enjoying baby carrots with hummus:
1. Choose fresh, crisp baby carrots
When selecting your baby carrots, make sure they are fresh and crisp. This will ensure they taste delicious and have a satisfying crunch when you bite into them. Carrots that are soft or wilted may not be as enjoyable to eat.
2. Make your own hummus
While it’s convenient to buy pre-made hummus, making your own allows you to control the ingredients and ensure it’s as healthy as possible. A simple hummus recipe includes chickpeas, tahini, garlic, lemon juice, and olive oil. You can also add spices like cumin or paprika for extra flavor.
3. Portion control
While hummus is healthy, it’s important to remember that it’s also high in calories. To keep your snack in check, measure out a serving of hummus (around 2 tablespoons) and stick to that amount. Use a small container or portion out your hummus ahead of time to make it easier to stay on track.
4. Spice it up
If you’re looking to switch up your snack routine, try swapping traditional hummus for a spicy version. Many brands offer flavors like sriracha or jalapeno for a little kick. You can also add your own spices to a homemade hummus recipe to suit your taste preferences.
5. Try other vegetable dippers
While baby carrots are a classic hummus dipper, they’re not the only option. Other crunchy vegetables like celery or bell peppers are also great choices. You can even branch out to roasted vegetables like cauliflower or broccoli for a warm and satisfying snack.
Baby carrots with hummus is a nutritious and tasty snack that’s perfect for when you’re on-the-go and busy. Use these tips to make the most out of this combo and keep your snack game interesting.
6. Celery and Nut Butter
One healthy snack idea for when you’re on-the-go and busy is enjoying some celery and nut butter. This snack provides a perfect balance of crunch and creaminess, and the celery itself is loaded with fiber and nutrients. Additionally, nut butter is a great source of protein and healthy fats that can help keep you satisfied for longer.
Why Celery and Nut Butter?
Celery and nut butter is a great snack for those who are looking to watch their calorie intake without sacrificing taste. It is also a good option for those who follow a low-carb or keto diet. Celery is low in calories, high in fiber, and contains many vitamins and minerals that are essential for maintaining good health. On the other hand, nut butter is a great source of healthy fats, which are crucial for maintaining stable blood sugar levels, and for keeping you fuller for longer.
Choosing the Right Nut Butter:
When it comes to choosing the right nut butter for your celery, there are several options to consider. Peanut butter is a classic choice, but there are also other nut butter options such as almond, cashew or hazelnut. When choosing a nut butter, look for those made with just nuts and without added sugars or oils. These options are generally healthier and lower in calories compared to those that contain additives.
Preparing Celery and Nut Butter:
To prepare this snack, simply wash and cut celery stalks into manageable pieces. Then, choose your favourite nut butter and spread it on the celery. You can also sprinkle some toppings like chia seeds or sliced almonds to add crunch and extra nutrients.
| Ingredients | Instructions |
|---|---|
| 1-2 stalks of celery | Wash and cut celery into manageable pieces |
| 2 tablespoons of nut butter (peanut butter, almond butter, etc.) | Spread nut butter on celery |
| Optional toppings such as chia seeds or sliced almonds | Sprinkle toppings on celery and nut butter |
The Bottom Line:
Celery and nut butter is a perfect snack for busy individuals who want to enjoy something filling, healthy, and convenient. It takes minimal preparation time, and you can easily store it in a resealable plastic bag to munch on while on the go. With this snack, you can avoid the temptation of unhealthy and expensive options at vending machines and fast-food restaurants. So next time you feel hungry and want something healthy, easy, and delicious, give celery and nut butter a try!
7. Berries
Berries are a great snack option when you’re on-the-go and busy. They are not only tasty but also packed with nutrients your body needs to function properly. Here are some types of berries you can try:
- Blueberries – These little blue powerhouses are known for their high antioxidant content, which can help protect your cells from damage caused by free radicals. They are also a good source of fiber, vitamin C, and vitamin K.
- Raspberries – Raspberries are an excellent source of vitamin C and fiber. They also contain antioxidants and anti-inflammatory compounds that may help prevent chronic diseases such as heart disease and cancer.
- Blackberries – Blackberries are rich in vitamin C, vitamin K, and fiber. They also contain the antioxidant anthocyanin, which gives them their deep purple color and may help protect against inflammation and cancer.
- Strawberries – Strawberries are not only delicious but also loaded with vitamins, minerals, and antioxidants. They are an excellent source of vitamin C, folate, and potassium.
You can enjoy berries on their own as a snack or add them to a yogurt or smoothie for some added flavor and nutrition. Consider grabbing a small container of mixed berries to take with you on-the-go for a satisfying and healthy snack option.
Protein Snacks
When you’re on-the-go and need a quick pick-me-up, protein-packed snacks are a great option to keep you feeling full and energized. Incorporating protein into your snacks can also aid in muscle recovery and building. So, when you’re in need of a snack to power through the day, consider these options that are high in protein and deliciously satisfying.
8. Hardboiled Eggs
When it comes to healthy, protein-packed snacks, hardboiled eggs are an excellent option. They’re easy to make ahead of time and can be stored in the fridge for quick and convenient snacking on-the-go.
Benefits of Hardboiled Eggs
Not only are hardboiled eggs a great source of protein, but they’re also rich in vitamins and minerals that are essential for our bodies. These include vitamin D, which is crucial for strong bones and teeth, and vitamin B12, which is important for a healthy nervous system. Additionally, eggs contain choline, which is essential for brain health and development.
Ways to Enjoy Hardboiled Eggs
There are a variety of ways to enjoy hardboiled eggs as a snack. Here are a few ideas:
- Slice the egg in half and sprinkle with some sea salt and pepper for a simple and satisfying snack.
- Chop the egg and mix it with some avocado and salsa for a tasty and protein-packed dip.
- Make a mini egg salad by mixing chopped hardboiled egg with some Greek yogurt, mustard, and celery.
- Add a hardboiled egg to a green salad for an extra boost of protein and nutrients.
Conclusion
Hardboiled eggs are a versatile and nutritious snack that can be enjoyed in a variety of ways. Whether you’re looking for a simple snack option or a more complex dish, hardboiled eggs are a great choice for on-the-go snacking.
9. Greek Yogurt with Honey and Fruit
One of the healthy snack ideas for when you’re on-the-go and busy is to enjoy some Greek yogurt with honey and fruit. This snack provides a healthy dose of protein and natural sweetness to satisfy your cravings. Here are some details on how you can prepare this delicious snack:
Ingredients:
- 1 cup of Greek yogurt
- 1 tablespoon of honey
- A handful of your favorite fruits (such as berries or sliced peaches)
Instructions:
- Take a cup of your favorite Greek yogurt and place it in a small bowl or container.
- Add a tablespoon of honey to the yogurt.
- Mix the honey and yogurt together until fully blended.
- Top the mixture off with a handful of your favorite fruits. This can be berries, sliced peaches or any other kind of fruit you enjoy.
- If preparing this snack ahead of time, store it in the refrigerator until you’re ready to enjoy it.
Greek yogurt is a great source of protein and calcium, while the honey and fruit provide natural sweetness and additional nutrients. Plus, this snack is easy to prepare and can be enjoyed on-the-go. Give this healthy snack idea a try next time you’re in need of a quick and satisfying snack.
10. Turkey Jerky
Turkey jerky is a delicious and satisfying snack that is perfect for when you’re on-the-go and don’t have time to sit down for a full meal. This protein-packed snack is easy to pack in your bag and take with you wherever you go. It’s also a great option for those who follow a low-carb or keto diet, as it’s high in protein and low in carbs.
| Nutrient | Amount per serving |
| ———– | ———– |
| Protein | 9 grams |
| Fat | 1 gram |
| Carbohydrates | 3 grams |
Turkey jerky is a great alternative to traditional beef jerky, which can be high in saturated fat and calories. This snack is made with lean turkey meat, which is a good source of protein without the added fat. It’s also a good source of vitamins and minerals, including iron, zinc, and vitamin B6.
One thing to keep in mind when choosing turkey jerky is to look for brands that use natural ingredients and avoid added sugars and preservatives. You can also make your own turkey jerky at home using simple ingredients like turkey breast, soy sauce, and Worcestershire sauce.
Turkey jerky is a delicious and nutritious snack that is perfect for when you’re on-the-go and need a quick protein boost. With its high protein content and low-carb profile, it’s a great option for those who follow a low-carb or keto diet. Just be sure to choose brands with natural ingredients and avoid added sugars and preservatives.
Snacks on-the-go
In today’s fast-paced world, it can be tough to find time to sit down and enjoy a full meal, let alone prepare one. That’s where snacks on-the-go come in handy. These convenient and satisfying snacks can be taken with you wherever you go, whether you’re commuting to work, running errands, or simply on-the-go. They’re easy to pack, require little to no preparation, and can help keep your cravings at bay while providing your body with the nourishment it needs to power through the day. Let’s take a look at some of the best options for when you need a quick and healthy snack on-the-go.
11. Energy Bites
Energy bites are a great snack option when you’re on-the-go and in need of a quick energy boost. These small, bite-sized snacks are easy to make and can be customized to fit your taste preferences. Here are some steps to make your own energy bites:
Ingredients:
- 1 cup rolled oats
- 1/2 cup peanut butter
- 1/3 cup honey
- 1/2 cup mini chocolate chips
- 1/2 cup ground flaxseed
- 1 tsp vanilla extract
- 1/2 tsp salt
Instructions:
- Mix all ingredients in a bowl.
- Place the bowl in the fridge for 30 minutes to an hour to chill and firm up the mixture.
- Roll the mixture into small bite-sized balls.
- Store in an airtight container in the fridge for up to a week.
These energy bites are packed with protein and other nutrients that will help provide a quick energy boost when you need it. Plus, they’re easy to grab and go, making them the perfect snack for when you’re busy or on-the-go. Try different flavor combinations by adding in different types of nuts, fruits or spices to fit your tastes.
12. Rice Cakes with Avocado and Sea Salt
Rice cakes are a popular snack option that is easy to carry on-the-go. They are low in calories and packed with fiber, making them a great choice for those looking to maintain a healthy diet. Pairing rice cakes with avocado and sea salt not only adds a delicious flavor but also provides essential nutrients.
Avocado is known for its heart-healthy fats, which help to reduce inflammation and lower cholesterol levels. It is also a good source of fiber, potassium and vitamins C, K, and E. Sea salt, on the other hand, is a natural source of electrolytes, which helps to regulate fluid balance in the body.
To make this snack, all you need are rice cakes, avocado, and sea salt. Here is a table summarizing the ingredients and steps to follow:
| Ingredients | Instructions |
|---|---|
| Rice cakes | Choose brown rice cakes for added fiber and nutrients. |
| Avocado | Choose a ripe avocado and mash it in a bowl with a fork. |
| Sea salt | Sprinkle sea salt over avocado mash for added flavor. |
| Spread avocado mash over rice cakes. |
Tips: You can also add other toppings such as sliced tomatoes or cucumber for added nutrients and flavor. Be sure to pack the rice cakes separately from the avocado mash until you are ready to eat to prevent them from getting soggy.
13. Trail Mix
Trail mix is a classic snack that is perfect for when you’re on-the-go and need something quick and easy to munch on. It’s also a great option for those who need a boost of energy during a long day. Here are some ingredients you can include in your own trail mix:
- Nuts: Almonds, cashews, walnuts, and peanuts are all great options.
- Seeds: Pumpkin seeds, sunflower seeds, and chia seeds are all healthy choices.
- Dried fruits: Raisins, apricots, and cranberries are delicious and provide natural sweetness.
- Dark chocolate chips: A small amount of dark chocolate can satisfy your sweet tooth while providing antioxidants.
- Coconut flakes: These add a tropical twist and a satisfying crunch.
Be mindful of portion sizes when creating your trail mix, as nuts and dried fruits can be high in calories. Consider pre-portioning your mix into small bags or containers to help with portion control. Trail mix is a versatile and customizable snack that is sure to keep you satisfied and energized throughout the day.
14. Protein Bars
When it comes to snacking on-the-go, protein bars are a popular choice among health-conscious individuals. These bars are packed with protein, which helps keep you full and satisfied for longer periods of time. With so many protein bars on the market, it can be overwhelming to choose the right one. Here are a few options that you may want to consider:
| Protein Bar | Protein Content | Calories | Sugar Content | Ingredients |
|---|---|---|---|---|
| Built Bar | 15 grams | 110-130 | 4 grams | All-natural ingredients including collagen protein, prebiotic fiber, and stevia |
| Quest Bar | 20 grams | 170-200 | 1 gram | High-quality protein blend, fiber, and no added sugars |
| Kind Protein Bar | 12 grams | 200 | 8 grams | All-natural ingredients including nuts, seeds, and pea protein |
| Luna Protein Bar | 12 grams | 170-180 | 8 grams | Non-GMO soy protein isolate, gluten-free oats, and natural sweeteners |
Regardless of which protein bar you choose, it’s important to pay attention to the nutrition label, including protein content, calorie count, sugar content, and ingredients. Be cautious of protein bars that contain added sugars, artificial sweeteners, and other unhealthy additives. A protein bar can be a convenient and satisfying snack option when chosen wisely.
15. Roasted Chickpeas
If you’re tired of the same old snacks and want to switch things up, roasted chickpeas are a great option to consider. Crunchy, flavorful, and easy to make, they’re the perfect snack for when you’re on-the-go and busy.
To make roasted chickpeas, start by draining a can of chickpeas and rinsing them well. Pat them dry with a paper towel, and then toss them with some olive oil, salt, pepper, and any other seasonings that you like. Some great options include smoked paprika, garlic powder, and cumin. Spread the chickpeas out in a single layer on a baking sheet lined with parchment paper, and roast them in a 400 degree Fahrenheit oven for about 30-40 minutes, until they’re crunchy and golden brown.
Once your chickpeas are roasted, you can enjoy them as is, or you can sprinkle them with some additional seasoning for extra flavor. Some ideas include chili powder, lemon zest, or grated Parmesan cheese. Roasted chickpeas are a great source of plant-based protein and fiber, making them a healthy and filling snack option. They’re also vegan and gluten-free, so they work for a variety of dietary restrictions.
Benefits of Roasted Chickpeas:
– High in protein and fiber, which can help keep you full and satisfied
– Easy to make and customize with your favorite seasonings
– Plant-based and gluten-free, making them suitable for a variety of diets
– Crunchy and satisfying, making them a great alternative to processed snacks
Conclusion
In conclusion, finding healthy snack options when on-the-go and busy can be challenging. However, incorporating the right snacks into your routine can help fuel your body and keep you feeling energized throughout the day.
Nuts and seeds are a great option for a quick and easy snack. Almonds provide a good source of healthy fats and protein, while pumpkin seeds are packed with nutrients like magnesium and zinc. Cashews, while higher in calories, are still a great option in moderation as they contain healthy fats and minerals.
Fruits and vegetables should also be a staple in any healthy snack routine. Apple slices with peanut butter are a classic favorite, while baby carrots with hummus and celery with nut butter provide a satisfying crunch. Don’t forget the berries for a sweet and nutritious option.
For those in need of a protein boost, hard-boiled eggs and Greek yogurt with honey and fruit are both great options. Turkey jerky provides a convenient and portable option for those who need a quick snack while on-the-go.
When time is of the essence, snacks like energy bites or rice cakes with avocado and sea salt can be assembled in minutes. Trail mix and protein bars are both great options for those who need a grab-and-go snack.
Lastly, roasted chickpeas provide a crunchy and savory option for those who prefer something a bit more hearty.
Incorporating these healthy snack options into your routine can help promote overall health and wellness. So next time you’re in a rush, don’t grab that bag of chips, opt for one of these nutritious snacks instead.
Frequently Asked Questions
What are the benefits of snacking?
Snacking can help regulate blood sugar levels, curb hunger, and prevent overeating at mealtime.
What are some high-protein snack options?
Hardboiled eggs, Greek yogurt with honey and fruit, turkey jerky, and roasted chickpeas are all great high-protein options.
Are nuts and seeds a healthy snack choice?
Yes, nuts and seeds are a great source of healthy fats, protein, and fiber. Just be mindful of portion sizes, as they can be high in calories.
What are some easy snacks to pack for travel?
Energy bites, trail mix, and protein bars are all great options for snacking on-the-go.
How can I make my own energy bites?
You can make energy bites by combining rolled oats, nut butter, honey, and add-ins like chocolate chips or dried fruit. Mix the ingredients together and roll into bite-sized balls.
What are some low-calorie snack options?
Apple slices with peanut butter, celery and nut butter, and roasted chickpeas are all lower calorie snack choices.
What is a good alternative to potato chips?
Rice cakes with avocado and sea salt or roasted chickpeas are both crunchy and flavorful alternatives to potato chips.
Can snacks help with weight loss?
Yes, snacking can help prevent overeating at meals and keep hunger at bay, ultimately leading to weight loss. Just be sure to choose healthy, nutrient-dense snack options.
What is a good snack option for a sweet tooth?
Berries or Greek yogurt with honey and fruit are both sweet snack options that are also healthy and nutrient-dense.
What are some low-carb snack options?
Hardboiled eggs, turkey jerky, and roasted chickpeas are all low-carb snack choices.
