When you think of snacking, what is the first thing that comes to mind? Is it sugar-laden treats, salty chips, and refined baked goods? Although snacking gets a bad reputation because of these traditional highly processed foods, choosing the right snacks can be a great way to ensure you get all the nutrients your body needs for the day. In fact, snacking on unprocessed whole foods is one of the best ways to fill in nutritional gaps—especially for fiber, vitamins, and minerals.
But what snacks are considered healthy? And are there any that actually taste good? Here are ten of my favorite snacks that are nutrient-dense, delicious, and super easy to throw together.
1. Blended Fiber Drink
Although juicing is an excellent way to obtain high concentrations of easily absorbable vitamins and minerals, the end product lacks an important nutrient—dietary fiber. The fiber present in whole fruits and vegetables plays a vital role in controlling blood sugar levels, lowering cholesterol, preventing constipation, and improving gut health! So instead of reaching for the juicer to make a green juice, lately I prefer to toss the ingredients in the blender to maintain the fiber content. My go-to blended fiber drink includes a refreshing and nutrient-dense combination of cucumber, lemon, celery, and parsley.
2. Vanilla Cocoyo with EG Kitchen Granola
Creamy yogurt topped with crunchy granola makes for the perfect mid-morning snack. But not just any yogurt or granola. I often look for yogurts that are plant-based, contain 0 grams of added sugar, and are teeming with live, active probiotics. The yogurt that checks all of these boxes is none other than GT’s Vanilla Cocoyo Yogurt. It pairs perfectly with my new EG Kitchen Granola! Made from organic, gluten-free grains, omega-3-rich seeds, antioxidant-rich goji berries, and sweetened with a touch of coconut nectar, it is a delicious topping for yogurt, smoothie bowls, and chia pudding alike.
3. Banana with Nut Butter
Who doesn’t love a classic snack like peanut butter and banana? With the protein from the peanut butter and the potassium from the banana, it makes for the ideal heart-healthy treat. However, I like to take it up a notch by occasionally swapping the peanut butter for almond butter because it contains more fiber, vitamin E, iron, and calcium. As for the banana, I prefer to use a green banana over a yellow banana. Why, you may ask? Green bananas are lower in sugar and higher in prebiotic fiber!
4. Avocado, Edamame, and Sea Salt
Although there are many ways to enjoy avocado, my absolute favorite way is to dice it up and pair it with edamame and a pinch of sea salt. As simple as this snack may sound, it is surprisingly loaded with nutrients. In addition to being a great source of healthy fat, folate, and potassium, one avocado contains enough fiber to meet half of the recommendation for 28-34 grams per day! By mixing in half a cup of edamame, this easily becomes a protein-packed snack that is both tasty and satisfying.
5. Tempeh Bacon
If there is one snack I always have meal prepped in my fridge, it is tempeh bacon. Not only is tempeh an excellent source of probiotics and protein, but it also contains isoflavones, which have anti-cancer and anti-inflammatory properties that protect against chronic disease. I like to marinate my tempeh bacon in coconut aminos, vinegar, sesame oil, and grated ginger or garlic to create a scrumptious smoky snack.
6. Faux Tuna
Looking for a mercury-free tuna alternative? Enter faux tuna. I’ve been enjoying this tuna variation for years, and there is no looking back. Instead of using tuna fish, I opt for chickpeas or almonds as the base. My favorite store-bought faux chickpea tuna is Rabbit Hole Foods Chickpea Untuna Salad. But when I prepare my own faux tuna at home, I whip up a large batch of my almond “tuna” salad to enjoy with lettuce wraps throughout the week. For those times when I need a little extra crunch, I spread my faux tuna over seed crackers.
7. Pumpkin Seeds
Speaking of seeds, they are an awesome snack all on their own—especially pumpkin seeds! Just two tablespoons of these tiny but mighty seeds contain 8 grams of protein. Not to mention, they are one of the richest sources of magnesium. Research has shown that magnesium-rich foods like pumpkin seeds play a vital role in blood sugar control, blood pressure regulation, bone health, and nerve function. Therefore, I like to have a bag of salted pumpkin seeds on hand at all times to ensure I’m reaping these incredible health benefits.
8. Berries
On those days when I want a light snack that is low in calories but high in antioxidants, I reach for berries! From raspberries to blueberries and blackberries, these jewels of the fruit world are best known for their ability to ward off inflammation and oxidative stress caused by cell-damaging free radicals. In turn, they have been shown to protect against chronic diseases like cancer, cardiovascular disease, obesity, and diabetes. For these reasons, I like to enjoy at least a handful of berries every single day!
9. Avocado and Chips or Crackers
Avocados are so decadent and nutrient-dense that they’ve made a second appearance on this list! But, for this snack, instead of diced avocado, I prefer it mashed and paired with crackers or Siete’s grain-free tortilla chips. Sometimes I even mash the avocado inside of the peel and add a dash of sea salt. It’s a simple and convenient snack that takes minutes to prepare.
10. EG Super Seed Bars
After searching grocery store aisles high and low for a high-quality bar with wholesome ingredients, I found that many of them contain hidden chemicals, flavorings, and preservatives that frankly taste as processed as they are. So instead of waiting for a nutritious bar to appear on store shelves, I threw on my apron and created one myself! Made from organic, gluten-free whole grains, almond butter, sunflower seeds, hemp seeds, chia seeds, and coconut nectar, my Super Seed Bars are the perfect whole-food, plant-based snack on the go or to enjoy from the comfort of your home.
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If you’ve been searching for a vegan, soy-free, dairy-free, gluten-free, and processed sugar-free bar, I have exciting news! You can now order my Super Seed Bars online by the ten-pack (that’s right, ten-pack!) and have them delivered right to your doorstep. No more standing in the granola bar section reading ingredient lists or spending time in the kitchen trying to make the perfect bar. I’ve done all of the work for you. Click here to make your first order!
