Snacks in a Snap! 🫰

Updated: Oct 6

A how to guide in creating a satisfying, sustaining snack, that’s easy to prepare and comes together fast!

Snacks in a snap: a collage of quick snack ideas

Why do snacks get such a bad wrap? 🤷🏻‍♀️

After all, a snack is simply a light meal, or food eaten between regular meals.

I like to think of them as mini-meals!

Snacks can play an important role in our overall eating plan.

They can help provide us the opportunity to get additional nutrients into our day.
Give us energy and sustenance to power through whatever comes our way, while allowing us to stay focused and keep our hunger at bay.
Help us to not feel so ravenous and hungry by the time our next meal is ready.

For satisfying snacks with longstanding energy:

Try pairing two to three different food groups that are rich in carbohydrates, protein, and fiber.
- A sustaining combination will include both protein (most often coming from dairy, meat, eggs, seafood, poultry, beans, legumes, nuts and seeds), and complex carbohydrates (from whole grains, fruits and vegetables).
Adding a little fat, or including some foods with fat, may help that snack to stay with us a little bit longer.

Some things to keep on hand for snacks that come together quick:

Grains	Protein/Dairy	Fruit	Veggies	Fats
Whole grain bagels/English muffins/bread/pita (these can all be frozen!!) Whole grain pancakes/waffles Whole grain crackers Tortilla chips Whole grain wraps/tortillas Whole grain cereal Oatmeal Granola Granola bars Pretzels Popcorn	Deli meat Cheese Yogurt Milk Drinkable yogurt Cottage cheese Eggs Canned/pouched tuna/chicken/salmon Tofu Edamame Canned beans/legumes Nut/seed butter Nuts/seeds Roasted chickpeas	Fresh/frozen/canned, dried, freeze dried, fruit of any kind Applesauce/fruit purees Fruit cups, canned fruit Dried fruit of any kind: think raisins, craisins, apple rings, and other fruit! Frozen berries, peaches, or your favorite mixed fruit blend Freeze dried apples, bananas, etc.	Fresh/frozen/canned, dried, freeze dried of any kind Carrot sticks, baby carrots, or carrot “chips”. Celery sticks Grape tomatoes Leftover cooked veggies from a previous meal	Hummus Tzatziki Dressing Dips Avocado Guacamole Olives Cream cheese Nuts/seeds Nut/seed butter

Snacks in a Snap! 🫰

35 Snacks that Come Together in a Snap:

All of these ideas take little prep and come together fast- all you need to do is make sure you have some of these items on hand!

Pizza bagel/english muffin/pita: top a whole grain english muffin, or mini whole grain bagel, or pita with pizza sauce and cheese, and broil or place in the toaster oven to cook and melt the cheese
Veggie pinwheels: spread cream cheese/spreadable herbed cheese/ hummus and leftover cooked veggies/sliced or julienned raw veggies on a whole grain wrap, roll and slice into pinwheels. For added protein, feel free to include leftovers like cooked chicken or roast beef, deli meats, chickpeas, cheese, or tofu.
Homemade nachos: tortilla chips topped with cheese and toasted to perfection- feel free to add sliced jalapeños, black beans and salsa to make this snack complete.
Peanut butter and apple, banana, carrot sticks or celery
Peanut butter and banana roll up/coins
Apples, or other fruit, and peanut butter yogurt dip
Veggie and fruit platter with hummus, carrots, celery, grape tomatoes, and apple slices, crackers/pita/pretzels. For another variation, add/sub in peanut/nut butter as a dip, and add raisins to the platter, so people can make a yummy aunts on-a-log type snack.
Whole grain waffle sandwiches stuffed with nut butter and a sprinkle of mini chocolate chips, if you like-serve with applesauce/fruit, or milk on the side.
Whole grain waffle topped with yogurt/cottage cheese, and thawed frozen fruit
Cheese, crackers and grapes/other fruit
Deli meat roll up with cheese/crackers/pretzels/fruit/nuts
Graham crackers with milk and fruit
Baked apple chips/freeze dried fruit with yogurt/cottage cheese
Super simple cinnamon apples/pears with yogurt and walnuts/or any other nuts or seeds
Super simple cinnamon apples/pears with graham crackers and yogurt
Roasted chickpeas with dried fruit/freeze dried fruit/applesauce pack
Roasted chickpeas with raw veggies, cottage cheese/dressing/dip
Nuts with dried fruit and, if you like, mini chocolate chips
Soup: try one with protein and or beans to help hold you through
Leftovers can be used too!
Dried cereal and milk/drinkable yogurt
Cereal/oatmeal and milk
String cheese with clementines/fruit of choice and pistachios(or other nut/seed of choice)
String cheese with pretzels and dried fruit
String/mozzarella cheese/any other cheese with tomatoes/store bought bruschetta and crackers
Yogurt/cottage cheese with fruit cup/canned fruit
Layered fruit and yogurt parfait: Yogurt with granola and thawed frozen peaches or berries layered in between
Build your own snack mix
Granola bar/pretzels with drinkable yogurt/milk and fruit
Smoothie made with yogurt, milk and fruit
Egg/tuna/chicken salad on whole grain crackers
½ or whole sandwich
Hard boiled eggs/any eggs with any grain of choice and veggies/fruit
Avocado toast with sliced hard boiled egg, and everything bagel seasoning
Sliced apple/pear with cheese slices/cubes

Some additional notes:

Feel free to add, edit, or make any substitutions for what you might enjoy, what you currently have on hand, or to suit the current season- the ideas you see here, are simply to spark some "snackspiration".

Some additional snacking tips:

Let your kids be a part of the snack making process.
- For older kids/teens who will be responsible for making snacks, themselves- show them where they can find the ingredients/components and how to prepare their favorites, so they can confidently make a snack on their own.
Try as best you can to eat snacks without distraction.
- Try making this another place that allows for connection.
For busy caregivers, check-in on your needs too. Ask yourself, when was the last time you ate... for, it just might be a helpful time to enjoy a snack with your kids too!!
Bonus: all these snack tips and snack ideas work for adults too.