The 20 Healthiest Snacks You Can Eat

Did I hear you groan when you read this article’s title? I get it. If you’re like me, you’ve read a hundred ‘healthy snack’ articles, yet there you are at 3:00 in the afternoon, standing in front of the pantry, hungry and wondering what you should eat-or if you should eat at all. You’re not alone; so many women our age struggle with afternoon hunger. Perhaps you’ve seen the “Eat the Clean Snacks” list that’s been circulating.

It’s very popular, but vague on details, and some of the foods listed aren’t nourishing or satisfying. So, in this article, instead of giving you a list of generic healthy snacks, I’ll explain what actually makes a snack satisfying and healthy, and suggest a practical list of foods to shop for and keep on hand. So keep reading, and the next time that 3:00 hunger hits, you’ll know exactly what to eat to hold you until dinner time.

Is Snacking Okay?

Have you ever wondered if it’s okay to eat snacks during the day? I certainly have. According to an NIHstudy, snacks account for up to 22% of the American diet, and nearly all U.S. adults say they snack at least once or twice during the day. Choosing nourishing snacks can add extra vitamins, minerals, and other important nutrients to your daily diet. Snack foods can also help anyone whose blood sugar drops during the day. So, snacking isn’t necessarily bad.

What makes a snack worth eating?

If you’re like me, you’ve tried eating what you thought were healthy snacks, only to find you’re hungry again in the mid-afternoon. For me, the answer hasn’t been to stop snacking entirely, but to find nourishing snack options that are filling and nutritious. My goal is simply to find a snack that staves off my 3:00 afternoon hunger and keeps me until dinner.

Three tests a healthy snack must pass

To stave off afternoon hunger, I’ve come up with three tests every snack has to pass.

First: Does it have protein? Proteinfills me up plus supports muscle, especially as we age.

Second: Does the snack contain fiber? Fiber is filling and keeps me full longer, so I don’t grab another snack an hour later.

Third, Portion matters: Is the snack the right portion size? I look for something around 150 to 250 calories. As older women, we have different nutritional needs, so you might need to adjust the calorie amount to fit into your daily calorie intake.

Five snack groups

Each of these five food groups includes snack suggestions that meet the three-test criteria and taste great. Each snack lists serving size, calories, protein, and fiber.

Protein

Protein is essential, especially as we age. Foods rich in protein release hormones that tell your brain you’re full. It also gives energy and helps prevent blood sugar spikes. Protein helps maintain and repair muscle tissue and revs up your metabolism.

1. Greek Yogurt with Chia Seeds and Blueberries

Greek yogurt is a favorite snack of mine. I mix it with a few chia seeds and blueberries.

• Fage 0% Fat Greek Yogurt: ¾ cup — 18 grams of protein, 90 calories

Non-fat Greek yogurt tends to have a little more protein than other varieties.

• Chia seeds: 1½ teaspoons — 1 gram of protein, 30 calories

Chia seeds are a plant-based protein source and contain amino acids that support muscle health.

• Blueberries: 2 tablespoons — 11 calories

2. Hard-Boiled Egg on Toast

Hard-boiled eggs are my go-to afternoon snack. I eat one hard-boiled egg, sliced on a piece of Dave’s Thin-Sliced Good Seed bread, toasted.

• 1 large egg: 6.3 grams of protein, 78 calories
• 1 slice of Dave’s Thin-Sliced Good Seed bread: 4 grams of protein, 70 calories, 3 grams of fiber

3. Mozzarella on Tomato

Another satisfying snack is low-fat mozzarella string cheese sliced on top of a slice of beefsteak tomato. Microwave for less than a minute to melt the cheese. It’s a delicious snack that feels a little more substantial than a typical afternoon snack.

• 1 low-fat mozzarella string cheese stick: 7 grams of protein, 80 calories
• 1 slice of beefsteak tomato: 5 calories

4. Homemade Trail Mix

Nuts are nutritious, but they’re high in calories, so I make homemade trail mix and put it into small baggies to offset afternoon hunger hits.

• 1 Tablespoon chopped walnuts: 1 gram protein, 50 calories
• 1 Tablespoon raw almonds: 1.6 grams protein.9 grams fiber, 43 calories
• 1 Tablespoon peanuts: 2.3 grams protein, 0.8 grams fiber, 51 calories
• 1 teaspoon of regular M&M candies: .25 grams fiber, 5 grams protein, 43 calories

Fiber and crunch

I love crunchy snacks. The added fiber is a plus because it makes me feel full, so I’m less likely to keep snacking. Here’s my favorite list of crunchy, fiber snacks.

5. Air Popped Popcorn

Air-popped popcorn is a great afternoon snack. Boost the protein level by sprinkling parmesan cheese on top.

• Popcorn- 1 cup- 1.03 g protein, 1.15 grams of fiber, 30 calories
• Parmesan cheese- 1 tablespoon: 2.25 grams of protein, 31 calories

6. Hummus with vegetables

Hummus is a yummy chickpea dip. Dip veggies in hummus to boost the healthiness without adding many calories.

• Hummus-2 tablespoons: 2.49 grams of protein, 1.83 grams of fiber, 82 calories
• Baby carrots-5-6 medium, 0.68 grams of protein, 2.3 grams of fiber, 34 calories
• Mini sweet peppers-1 gram of protein, 1 gram of fiber, 30 calories

7. Apple slices with all-natural peanut butter

Peanut butter is often high in sugar, but this particular brand has no sugar and is all-natural. I keep it healthy by dipping sliced Granny Smith apples in the peanut butter.

• Teddies All Natural Smooth Peanut Butter (1 tablespoon): 4grams of protein, 1.5 grams of fiber, and 80 calories.
• Granny Smith Apple-1 cup of slices.27 grams of protein, 2.5 grams of fiber, 59 calories.

8. Kale chips

Baked kale is a great snack if you want something crunchy. I sprinkle Parmesan cheese on top for extra protein.

• 2 cups kale.1.2 grams of protein, 2 grams of fiber, 17.6 calories.

Strip kale from the stalk and wash. Place on a baking sheet and drizzle with 1 tablespoon of olive oil 119 calories) and sprinkle with kosher salt. Bake kale at 400°F for 5 minutes, or until crispy.

• Parmesan cheese-1 tablespoon: 2.25 grams of protein, 31 calories

Sweet without the crash

Maybe it’s just me, but sometimes I need a little sweet treat in the afternoon to get me through until dinner. The downside of eating sweets alone, though, is that they cause a glucose spike with a blood sugar plunge that makes you even more hungry and tired. These snack ideas give you the sweet without the crash.

9. Chia Seed Pudding

Have you tried chia seed pudding? It’s really good! Here’s a simple recipe you might enjoy.

• 1 1/2 tablespoons chia seeds-3.4 grams of protein, 100 calories
• 7 tablespoons Almond milk ( 0.7 grams of protein, <.75grams of fiber, 19 calories)
• ½ tablespoon maple syrup (25 calories)

Put the ingredients in a lidded container; a mason jar works well. Let it set for a few minutes.

Store in the fridge for two hours or overnight.

When you’re ready to eat, add fruit like blueberries or strawberries.

10. Dates filled with Peanut Butter

I use dates to make a mock Snickers bar that is out of this world. Fill the sliced date with peanut butter. Gooey and delicious. (True confession: this scrumptious snack is 270 calories, a little over the 250 mark.)

• 5 dates-Slice open but not completely through the date.Protein: 1 gram, fiber: 3 grams, 110 calories
• Teddies All Natural Peanut Butter (2 tablespoons): 8grams of protein, 3 grams of fiber, and 80 calories.

11. Frozen Greek Yogurt Bark

Here’s another sweet afternoon snack made with three simple ingredients. Prepare ahead of time, so it’s ready to eat when the afternoon hunger hits.

• 2 cups Plain, non-fat Greek yogurt spread on a baking sheet. (25 grams of protein and 150 calories)
• Top with frozen berry mix: ½ cup of frozen berries < 1 gram of protein, 3 grams of fiber, and 35 calories
• Add 2 tablespoons chopped walnuts: 1 tablespoon, 1 gram of protein, .27grams of fiber, and 54 calories.

Freeze until solid, and it’s ready to eat.

12. Frozen grapes

If you haven’t tried freezing grapes, you should. They’re the perfect cold, sweet snack. Red grapes are slightly healthier than green, but it’s up to you which ones you prefer.

• 22 red grapes- 1 gram of protein.0.7 grams of fiber, 86 calories

Wash the grapes and put them in a flat bottomed dish. Freeze. They’re ready to eat whenever you want.

Grab-and-go from the store

Face it, life gets busy. When you’re on the go, hunger hits at any time, especially in the afternoons. Planning for what to grab and go from the store helps ensure you have a healthy yet satisfying snack.

13. Low-Fat Mozzarella Cheese Sticks

Mozzarella cheese sticks are a super grab-and-go snack.

• 1 low-fat mozzarella string cheese stick: 7 grams of protein, 80 calories

14. Sour Cream and Onion-Flavored Rings

If you like a zesty flavor, you’ll love these tasty rings made from lentils and rice.

• 24 pieces- 4 grams of protein, 2 grams of fiber, 130 calories

15. Chomps Beef Sticks

Chomps beef sticks are made with 100% beef and contain no added sugar. They come in two sizes, making them an easy protein-packed snack when you’re hungry in the late afternoon.

• 1 regular stick: 10 grams of protein, 100 calories
• 1 mini stick: 4 grams of protein, 45 calories

16. Edamame Beans Snack

Keto-friendly and high in protein, edamame is a great go-to snack for busy afternoons.

• Edamame bean snack: 4-ounce bag- 30 grams, 14 grams protein, 6 grams fiber, and 120 calories.

Five minutes with a plate

You just got home, and you’re starving. What snack should you fix? Here are some ideas for quick 5-minute snacks to satisfy your hunger in no time flat.

17. Whole Wheat Tortilla with sliced turkey

Keep whole wheat tortillas and sliced turkey on hand for an easy-to-make snack.

• 1 Whole wheat tortilla:4 grams of protein, 5 grams of fiber, and 110 calories.

Sliced turkey: 5 to 6 slices, prepackaged:10 grams of protein and 60 calories.

18. Avocado on plain rice cake

Avocados are often considered superfoods because they’re high in fiber.

• ½ of an avocado: 1.3 grams of protein, 4.6 grams of fiber, 115 calories
• 1 rice cake: <1 gram of protein, 0grams of fiber, and 35 calories.

19. Caprese Snack

• One Roma tomato, sliced:0.59 grams of protein, .85 grams of fiber, 18 calories
• Topped with two sliced low-fat mozzarella cheese sticks. 2 sticks: 14 grams of protein, 160 calories

Fresh Basil

Drizzle with balsamic vinegar and virgin olive oil.

Pinch of salt and pepper

20. Cottage cheese and pineapple

Another yummy, sweet snack you can grab when you don’t have much time.

• Good Culture ½ cup of 2% milkfat cottage cheese: 14 grams of protein, 90 calories
• ½ cup of Dole Pineapple chunks in pineapple juice: <1 gram of protein, 1 gram of fiber, and 70 calories

How Does the Eat Clean Snack List Miss the Mark?

The ‘Eat Clean Snacks’ list includes some delicious snacks, but the list misses the mark when you compare them to the three tests of a healthy snack.

Fresh fruit popsicle- this snack has potential, but it lacks portion size and grams of protein, fiber, or calories.

Chocolate-covered bananas- without a portion size, you can’t determine the nutrients. Plus, the type of chocolate isn’t mentioned; milk chocolate isn’t as healthy as dark chocolate.

Small dinner salad-a dinner salad could include cheese, croutons, and salad dressing, all of which add extra calories.

Cup of Brown Rice-brown rice is healthy, but a whole cup is a whopping 240 calories. Not that I couldn’t eat the whole thing, but this portion isn’t considered a snack.

Do-Your-Own Energy Bar-This sounds great, but it’s super vague. It doesn’t say what you should include to make it an energy bar. Are there nuts? Chocolate? Fruit?

The Formula

Here’s a simple formula if you want to build your own snack.

• Under 250 calories
• One protein
• One fiber-rich food
• One portion — decide how much you’ll eat before you open the bag.

This article has a lot to take in, but I hope these tasty, easy-to-prepare snack ideas help stave off your 3:00 p.m. hunger pangs. Maybe some of them are new to you. Give them a try—you might just find a new afternoon favorite snack you love.

All 20 Snacks at a Glance

Jennifer Hinders

Jennifer Hinders has been a freelance writer, ghostwriter, and blogger for over a decade, turning ideas into engaging content. She’s written on numerous topics, including gardening, health and wellness, pets, and parenting. Her skills include blogging, in-depth research, SEO content, and writing website content with a friendly, conversational tone. Jennifer and her large extended family live just outside Washington, DC.