Time in between meals could go very slowly when your tummy is crumbling. 

You need to put something on your stomach, but there are not many options in your pantry to snack on something healthy.

You’ve been good during your breakfast and your lunch, so you don’t want to ruin putting something unhealthy in your body before dinner.

Sometimes finding healthy snack ideas for work near your office is difficult.

And you don’t want to end up eating a package of crisps every day. 

With the below healthy snack ideas, you don’t have to worry about this anymore.

You’ll have a clear snack meal plan to follow so you don’t run out of healthy snacks again, and you can snack guilt-free during the day.

What is the healthiest thing to snack on?

A healthy snack is a small meal between main meals. It should be high in nutrients (protein, carbs, fibre and healthy fats). 

A healthy snack is usually high in fibre, which will make you feel satisfied for longer than a small processed food snack (1). 

Typical, healthy snacks should contain some fruit, some protein, such as yoghurt and some fat, such as nuts or avocado. 

5 Benefits of eating healthy snacks high in protein

1. Protein is the most filling nutrient (2), and it reduces the levels of hunger hormone (3)
2. It promotes muscle growth and strength (4) 
3. Repairs the body tissue (5)
4. Promotes bone density (6)
5. Prevents late night cravings (7)

What can I snack on when losing weight?

According to Medical News Today, you don’t have to stop snacking between meals to lose weight (8). 

Contrary to popular belief, high in fibre and protein snacks will help with your weight loss plan. 

Foods like nuts, vegetables, fruit, eggs, and greek yogurt are some of them.

What is a healthy snack to lose belly fat?

The proportion of your meals or mini-meals is the key. You don’t need to count the calories to create healthy snacks ideas for weight loss 

Increase the proportion of fibre in your snack; you’d fill up for longer with less calories. Include raw fruit and vegetables. 

Include some form of protein in your dish. As mentioned above, protein will make you less hungry too. Sources of animal proteins are yoghurt, eggs, meat or fish.

Add just a little healthy fat such as nuts, avocado or extra virgin olive oil.

29 Healthy Snacks Ideas Guilt-Free

Savoury Snacks High in Protein

1. Sandwiches

Sandwiches are  healthy snack ideas for kids

Make some sandwiches to save time, as the effort is minimal. You can choose the bread of your choice (wholefood bread, gluten-free bread etc.). 

• add some low-fat cheese, lettuce and tomatoes. 
• or add some avocado lettuce and cooked ham.
• add a sauce like mustard, hummus or pesto.

Easily packed with these reusable sandwich bags.

2. Boiled Eggs

• this is a great snack high in protein, vitamin D, A, calcium and iron.
• boil the eggs for 7 minutes for hard boiled eggs.
• you can take them in a glass container cut in halves with some salt and pepper.

* This cute egg container is perfect for carrying boiled eggs to work or school.

3. Homemade Hummus

• make some hummus at home for a healthy evening snack for weight loss as it is high in protein and fibre.  

Ingredients:

• extra virgin olive oil
• 1 garlic clove
• 1 tablespoon Tahini
• 1 lemon
• 1 x 400g tin of chickpeas

Method:

• Add drained chickpeas into a food processor.
• Add peeled garlic, tahini, a squeeze of lemon juice and 1 tablespoon of olive oil to the chickpeas.
• Add a pinch of salt, pop the lid on and blitz until smooth.
• Serve with some extra virgin olive oil and some sweet paprika at the top.
• Cut some carrot/cucumber/peppers or celery sticks to dip in the hummus.

4. Homemade Oven Chips with Feta cheese

Ingredients:

• extra virgin olive oil
• sea salt
• Pepper
• Oregano
• 1 kg Maris Piper potatoes
• 200g Feta cheese

Method:

• Heat the oven to 200C / 180C fan and boil 1l water in the kettle.
• Leaving skin on, cut the potatoes into long chip shapes.
• Add the potatoes into a bowl of boiled water for 10 minutes, drain and pad dry with a tea towel.
• Mix them with 2 tablespoons of olive oil, salt and pepper.
• Spread on a non-stick baking tray and bake for 40 minutes, turning occasionally.
• sprinkle feta cheese over the baked chips.
• Add a pinch of salt and oregano.

5. Tacos

Ingredients:

• extra virgin olive oil
• Black pepper
• fajita seasoning: click here to try my favourite one
• lettuce
• fresh basil 
• 1 avocado
• 1 large vine tomato
• 1 spring onion
• 1 lime
• 1 onion
• 1 red pepper
• 400g mince beef/pork mix
• grated cheddar cheese
• sour cream
• cholula: get it here.
• corn tortillas or use these rice paper for gluten-free Option

Method:

• Heat a large pan with some olive oil and add the diced onion. Cook to medium heat for 5 minutes. 
• Cut the red pepper into strips and add it to the pan with the onion. Cook for another 5 minutes.
• Add the minced meat together with the fajita seasoning. Stir occasionally until brown and set on the side.
• Cut the avocado in half lengthwise and twist it apart. Remove the pit with the knife and scoop everything into a dish. Smash it with a fork, add salt, pepper, olive oil, and lime. Add diced tomato, diced spring onion and some chopped basil. Mix it all together.
• chop some lettuce and add it to a bowl.
• heat the corn tortillas either in the microwave or in a pan.
• If you use rice paper, place one rice sheet into the dish with boiled water for a few seconds or until soft.
• Add some guacamole to the corn tortilla or rice paper. Add some cooked ground meat. Add some lettuce, grated cheddar, cholula and sour cream at the top and wrap it up.

6. Leftovers

if you have some leftovers from your previous meal, it will become an easy way to get a snack, with no time needed to prepare at zero cost.

7. Yuca Fries with Avocado

This is a great healthy snack for teens; it’s like having chips but a healthier version.

Ingredients:

• extra virgin olive oil
• sea salt
• pepper
• oregano
• 1 kg Yuca
• fresh basil 
• 1 avocado
• 1 large vine tomato
• 1 spring onion
• 1 lime

Method:

• heat the oven to 200C / 180C fan and boil 1l water in the kettle.
• cut the yuca into long chip shapes.
• add the yuca into a bowl of boiled water for 10 minutes, drain and pad dry with a tea towel.
• mix them with 2 tablespoons of olive oil, salt and pepper.
• spread on a non-stick baking tray and bake for 40 minutes, turning occasionally.
• meanwhile, cut the avocado in half lengthwise and twist it apart. Remove the pit with the knife and scoop everything into a dish. Smash it with a fork, add salt, pepper, olive oil, and lime. Add diced tomato, diced spring onion and some chopped basil. Mix it all together.
• serve the guacamole with the yuca fries.

8. Sweet Potato Chips

Ingredients:

• extra virgin olive oil
• sea salt
• pepper
• 4 sweet potatoes

Method:

• heat the oven to 200C / 180C fan
• cut the sweet potatoes into slices, leaving the skin on.
• mix them with 2 tablespoons of olive oil, salt and pepper.
• spread on a non-stick baking tray and bake for 25 minutes, turning occasionally.

9. Courgette chips

Ingredients:

• extra virgin olive oil
• sea salt
• pepper
• 3 courgettes

Method:

• heat the oven to 200C / 180C fan
• cut the courgettes into slices, leaving the skin on.
• mix them with 2 tablespoons of olive oil, salt and pepper.
• spread on a non-stick baking tray and bake for 25 minutes, turning occasionally.

10. Chicken & avocado rolls

Ingredients:

• extra virgin olive oil
• Black pepper
• fajita seasoning: click here to try my favourite one
• lettuce
• fresh basil 
• 1 avocado
• 1 large vine tomato
• 1 spring onion
• 1 lime
• 1 onion
• 1 red pepper
• 400g diced chicken thighs
• grated cheddar cheese
• cholula: get it here.
• rice paper  (gluten-free)

Method:

• Heat a large pan with some olive oil and add the diced onion. Cook to medium heat for 5 minutes. 
• Cut the red pepper into strips and add it to the pan with the onion. Cook for another 5 minutes.
• Add the diced chicken together with the fajita seasoning. Stir occasionally until brown and set on the side.
• To make the guacamole, cut the avocado in half lengthwise and twist it apart. Remove the pit with the knife and scoop everything into a dish. Smash it with a fork, add salt, pepper, olive oil, and lime. Add diced tomato, diced spring onion and some chopped basil. Mix it all together.
• chop some lettuce and add it to a bowl.
• Place one rice paper into a dish with boiled water for a few seconds or until soft.
• Add some guacamole to the rice paper. Add some chicken, some lettuce, grated cheddar and cholula at the top and wrap it up.

11. Baked Aubergine 

Ingredients:

• extra virgin olive oil
• sea salt
• pepper
• 3 aubergines

Method:

• heat the oven to 240C / 220C fan
• cut the aubergine into 2 cm slices, leaving the skin on.
• mix the aubergine with olive oil, salt and pepper.
• spread on a non-stick baking tray and bake for 35 minutes, turning occasionally.

12. Keto tortilla chips and guacamole

Ingredients:

• extra virgin olive oil
• Black pepper
• fresh basil 
• 1 avocado
• 1 large vine tomato
• 1 spring onion
• 1 lime
• cholula: get it here.
•  gluten-free tortilla chips: get them here

Method:

• To make the guacamole, cut the avocado in half lengthwise and twist it apart. Remove the pit with the knife and scoop everything into a dish. Leave the stone inside the dish to prevent the avocado from rusting. Smash it with a fork, add salt, pepper, olive oil, and lime. Add diced tomato, diced spring onion and some chopped basil. Mix it all together.
• Add some guacamole into a bowl and serve with some gluten-free tortilla chips and cholula at the top.

Sweet Snacks High in Protein 

13. Homemade Granola

Ingredients:

• 400g whole rolled oats (gluten-free)
• almond butter
• 200f chopped mixed nuts (walnuts, pistachios, cashew nuts, pumpkin seed)
• 100g dried cranberries
• 2 tablespoons coconut oil
• 3 tablespoons maple syrup
• pinch of sea salt
• cinamon

Method:

• heat the oven to 180C / 150C fan
• If the coconut oil is solid, place it in a mixing bowl and heat it in the microwave for a few seconds until it melts. Add the maple syrup, cinnamon, and salt and give it a quick stir. 
• Add the rest of the ingredients into the mixing bowl and mix with your hands.
• spread the mixture on a non-stick baking tray and bake for 25 minutes, turning occasionally.
• Cool down for 10 minutes before serving or storing.

* You can store the granola for up to two weeks in this glass container. 

14. Homemade Granola Bars

Ingredients:

• 200g whole rolled oats (gluten-free)
• 100g peanut butter
• 3 tablespoons honey
• 1 teaspoon vanilla extract
• 50g chopped mixed nuts (walnuts, pistachios, cashew nuts, pumpkin seed)
• 100g chocolate chips
• pinch of sea salt

Method:

• heat the oven to 160C / 140C fan
• Mix together the peanut butter, honey, vanilla and salt in a roasting tin 18x25cm.
• Add the oats, chocolate chips and nuts into the tin and mix with your hands. 
• Press down lightly and bake for 30 minutes, turning occasionally.
• Cool down for 10 minutes and cut into 12 bars.

* You can store the granola bars for up to two weeks in this glass container. 

15. Overnight Oats

Ingredients:

• whole rolled oats (gluten-free)
• chia seeds
• plant-based milk (almond, coconut, oat)
• Greek yogurt
• peanut butter
• honey
• vanilla extract
• Toppings: fresh fruit of your choice, chopped mixed nuts (walnuts, pistachios, cashew nuts, pumpkin seed)

Method:

* The ratios are 1 part milk + 1 part oats + ⅛ part chia seeds per glass jar.

• add the oats and chia seeds into the jars and mix. 
• add 2 tablespoons of greek yogurt and a splash of vanilla extract and mix.
• add the honey and the milk and mix it all together.
• seal the jar with a lid and leave it in the fridge overnight or for at least 2 hours.
• next morning add the topping of your choice and dig in!

16. Protein Shake

Ingredients:

• 250ml plant-based milk (almond, coconut, oat)
• 1 scoop of protein powder of your choice
• 1 scoop of yogurt
• 1 banana
• 1 handful of mixed berries

Method:

• add all the ingredients into a food processor and enjoy.

17. Smoothie 

Ingredients:

• 250ml apple juice
• 1 scoop of protein powder of your choice
• 1 frozen banana
• 200g frozen baby spinach
• juice of 1 lime

Method:

• add all the ingredients to a food processor

18. Energy Bites

Ingredients:

• 200g whole rolled oats (gluten-free)
• shredded coconut
• 1 tablespoon ground flax seeds
• 1 tablespoon chia seeds
• 100g peanut butter
• 3 tablespoons honey
• 1 teaspoon vanilla extract
• 100g chocolate chips

Method:

• Stir together all the ingredients in a large mixing bowl.
• Chill in the fridge for 1-2 hours or until cold.
• Roll the mixture into 2.5 cm balls (1 inch balls)
• Enjoy immediately or keep in the fridge for up to 1 week in this glass container or freezer for up to 3 months. 

19. Homemade Protein Muffins with chocolate chips

 This is a healthy snack for school; kids love them.

Ingredients:

• Cupcake cases
• 2 bananas
• 1 egg
• 100g oat flour (gluten-free)
• 65g protein powder
• 1 teaspoon baking powder
• 1 teaspoon baking soda
• 3 tablespoons coconut oil
• 100g peanut butter
• 4 tablespoons honey
• 1 teaspoon cinnamon 
• ½ teaspoon ground ginger
• 30g dark chocolate chips

Method:

• heat the oven to 200C / 180C fan
• Add the mashed bananas into a mixing bowl and mix with the egg, honey and coconut oil until combined.
• add the oat flour, protein powder, baking powder, baking soda and cinnamon. Stir until combined.
• pour the mixture into the cupcake cases filling ¾ of the cupcake
• bake the muffins for 15 minutes or until the top is golden brown.
• Insert a toothpick into the muffing and check if it comes out clean.
• Cool down for 10 minutes before serving or storing.

* You can store the muffins for up to two weeks in this container. 

20. Homemade Peanut Butter Biscuit

This is also a healthy snack idea for kids

Ingredients:

• 100g almond flour (gluten-free)
• 65g maple syrup
• vanilla extract
• 100g smooth peanut butter
• Flaked sea salt

Method:

• heat the oven to 200C / 180C fan
• Add the peanut butter, maple syrup and vanilla extract into a mixing bowl and mix until combined.
• add the almond flour. Stir until combined.
• scoop the dough into a baking sheet. Flatten the dough ball with a fork and sprinkle sea salt.
• bake the biscuits for 15 minutes or until the top is golden brown.
• cool down for 10 minutes before serving or storing.

* You can store the biscuits for up to two weeks in this container. 

21. Fruit Skewers with Greek Yogurt

Ingredients:

• 200g pineapple
• 12 strawberries
• 200g blueberries
• 2 clementines
• 2 apples 
• 12 wooden skewers 
• 250g greek yogurt
• 3 tablespoons lemon juice juice
• 2 tablespoon honey

Method:

• wash the fruit and pad it dry
• place the strawberries, blueberries, clementines and apple on the skewers
• add the yogurt, lemon juice and honey to a bowl and mix until combined.
• serve the fruit skewers with the yogurt dip, and enjoy

22. Frozen Berry Yogurt

Ingredients:

• 200g frozen mixed berries
• 250g greek yogurt
• 1 tablespoon honey

Method:

• blend the frozen berries, yogurt and honey in a food processor for 30 seconds
• scoop into bowls and serve.

23. Banana Pancakes

Ingredients:

• 1 banana
• 2 eggs
• 1 teaspoon of cinnamon
• 1 tablespoon of coconut oil
• ½ cup of blueberries
• honey
• peanut butter

Method:

• Add the banana, the eggs and cinnamon to a blender and process until smooth. Set aside.
• Heat a pan over medium heat. When hot, add the coconut oil and melt for 2 minutes.
• Add egg and banana mixture to the pan and turn the heat to low.
• After 5 minutes, flip the pancake and cook for a couple of minutes more.
• Transfer to a serving dish, add the blueberries on top and a drizzle of honey and peanut butter to taste.

24. Apple with Peanut Butter

Ingredients:

• 1 apple
• 3 tablespoons peanut butter

Method:

• Cut apple slices.
• serve with 3 tablespoons of peanut butter to dip the apple slices.

Discover Healthy Snacks to Ready to Buy

25. Popcorns

• high in fibre and my favourite snack ever!

26. Protein Bars

• this is a great healthy snack idea for adults. Click here to get my favourite ones. 

27. Granola Bars / Nut Bars

•  find here to get my go-to granola bars. 

28. Kefir

• contains probiotics that can boost your immunity, click here to get my favourite kefir. 

29. Crackers

• my favourites are here. Combine with avocado and bonito; they are gluten-free and high in fibre.

How to get started: Healthy Snacks Meal Plan

Choose a couple of snacks from above to prepare or to buy in advance for the following week. 

Once you’ve decided which snacks you’d like from above, put aside an hour to prepare them. 

You can also use leftovers as snacks. It is a great way of saving money and time!

Make sure you have containers with a lid at home to store your snacks. 

My favourite storage containers are glass containers or bento boxes. 

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Cons of Healthy Snacks

You might not want to cook or prepare snacks after work or during the weekends.

Too many snacks can prevent you from getting hungry for your main meals. 

Remember, it is just a snack, and don’t overdo it, or it will be another main meal.

Final Say

Remember that eating healthy will boost your immune system and your health. 

Be prepared when your next craving gets you to avoid eating processed foods with low nutritional value.

Aim for whole foods to create delicious snacks.

Having some healthy choices high in protein and fibre will make you feel satisfied for longer. 

You won’t need tons of time to do this, and it would be covered for the work week. 

Start cooking and preparing some healthy bites with these healthy snack ideas.

Check out my book to find more healthy snack ideas:

“The Little Mediterranean Cookbook: How to Cook  Simple Mediterranean Dishes from Spain”.