Recipes

Balanced and Nutritious Snack Ideas

Looking for balanced and nutritious snack ideas? Here you will find a list of healthy snacks containing carbs and protein to help you feel energized and satisfied throughout the day.

Do You Need a snack?

Not everyone needs a snack between meals. Some will feel better with larger meals three times per day, while others will feel best with smaller meals and snacks. There are potential benefits for both and what’s most important is to choose the approach that works best for you. For example, eating smaller meals more often may help with managing blood sugars and reducing reflux. Alternatively, less snacking can be best for those who struggle with other digestive symptoms. Meal spacing (about 4 hours between meals) allows the migrating motor complex (MMC) to sweep the gut between meals, which can help in managing bloating and constipation.

If you’re unsure which approach would be right for you, consider working with a dietitian to develop a plan that best meets your needs. If you’re located in Canada and are looking for a dietitian, you can learn more about my areas of practice and book an appointment here. I would be happy to help!

Building a Balanced Snack:

For a balanced snack, try pairing carbs with a source of protein. This will help with feeling more satisfied and full for longer. It can also help balance blood sugars and support more steady energy levels during the day. Below, you will find ideas for foods containing carbs and protein. You can mix and match foods from each category to create a balanced snack. I’m also sharing some combination ideas if you need inspiration. I included options for all eaters with a big focus on fiber-rich plant-based snacks.

Carb Options:

Fresh fruits (banana, orange, apple, pear, etc.)
Dried fruits (raisins, apricots, dates, apples, mangoes, etc.)
Popcorn
Whole grain crackers
Whole grain bread, tortilla, pita, English muffin or other types of breads
Rice cakes
High-fiber muffin

Protein Options:

Hummus
Nut or seed butters (peanut butter, almond butter, sunflower seed butter, etc.)
Nuts or seeds (cashews, peanuts, almonds, walnuts, pumpkin seeds, etc.)
Unsweetened soy milk or other high-protein milk (Fairlife ultra-filtered milk is a popular options for those who want a dairy option)
Greek yogurt or some plant-based yogurts (Silk and Riviera both have some high protein options here in Canada)
Smoked tofu
Roasted chickpeas
Edamame
Cottage cheese
Hard cheeses
Eggs

Balanced Snack Ideas with Carbs and Protein:

High-fiber crackers with nut or seed butter
High-fiber crackers with hummus and optional veggies
Whole grain or sprouted grain toast with nut or seed butter
Plain Greek yogurt or high-protein plant-based yogurt with fruit
Fruit with a handful of nuts or seeds
Fruit with cheese
Protein bar or granola bars containing nuts or seeds (KIND bars, RX bars and Clif bars are popular options. I personally love Larabars as a simple vegan option)
Homemade granola bars or energy bites
Trail mix (or mix your own nuts and dried fruits)
Dates stuffed with nut or seed butter (you can also add shredded coconut or a few dark chocolate chips)
Apple or banana with nut or seed butter and chocolate chips
High-fiber muffins with nut or seed butter (try these banana bran muffins for a high fiber, low sugar option)
Cottage cheese with berries
Air popped corn with toppings of choice (try nutritional yeast!) and a small handful of nuts
Breakfast cookie
High-fiber cereal with unsweetened soy milk or high-protein milk
Roasted chickpeas (these contain both carbs and protein)
Rice cakes with nut or seed butter or with avocado and hemp hearts
Small smoothie (for protein, try adding seeds, high-protein milk, Greek yogurt or protein powder)
Chia pudding with fruits