Simple Healthy Snack Ideas

This post for Simple Healthy Snack Ideas is in partnership with Silver Spring Foods. All opinions are my own.

Things are a bit out of the ordinary these days, and many of us are spending much more time at home – which means more meal prep and cooking.

While you may be running out of ideas for meals and snacks or it may seem like your kids are bottomless pits (how can they eat SO much and still be hungry?!), this is actually a great time to explore new things in the kitchen and let the kids do some of the work!

That’s where my guide for healthy snacking comes in (and if you missed it – last week I blogged all about using pantry staples to make delish meals)!

Everyone has different needs and wants when it comes to snacking – and nutrition in general – but I like to follow a “formula” when it comes to simple healthy snack ideas.

A winning snack formula: protein and fiber

While there are many yummy snacks out there, oftentimes they are mostly made up of refined carbohydrates and don’t provide much nourishment (think chips and sugary granola bars).

I grab a high(er) protein food and pair it with something that has at least a few grams of fiber – and bonus if it has some heart-healthy fats as well.

With this combination, snacks can help fill you up and serve a greater nutritional purpose – oh, AND taste super good! Protein is necessary for nearly every process in the human body, can help regulate blood sugar and can help make you feel fuller, longer.

Most people need 0.8 grams of protein per kilogram body weight (for reference, that means a 150 pound/68-kilogram person needs at least 54 grams protein). Fiber also helps you feel fuller, longer because it slows the digestive process.

Additionally, getting enough fiber in your diet can help you maintain healthy cholesterol levels and keep you regular (if you know what I mean). Most adults need 25-35 grams of fiber each day, and don’t consume nearly enough.

Snack time is a great opportunity to boost protein and fiber to help meet those goals!

Mini snack plates on white marble backdrop

High(er) protein and high(er) fiber foods

There are oodles of higher protein and higher fiber foods out there, but I’ll get you started with a few ideas for both and some of my favorite combos. When planning snacks, I also like to take into consideration what types of foods I generally crave – most people like something sweet, salty or both.

I’m a sweet and salty kind of girl!

Also keep in mind that some foods have both protein AND fiber and I put a heavy emphasis on getting veggies and fruits into your snack mix because they check the fiber box but are also a great source of many vitamins, minerals and antioxidants.

Higher protein foods:

  • Cottage cheese
  • Greek yogurt
  • Jerky
  • Nuts and seeds, nut and seed butters
  • String cheese or cheese cubes
  • Hard-boiled eggs
  • Hummus
  • Uncured deli meats
  • Canned tuna or tuna in the pouch
  • Protein bars

High(er) fiber foods:

  • Vegetables
  • Fruits
  • Hummus (any beans or legumes)
  • Nuts and seeds, nut and seed butters
  • Popcorn
  • Whole grain foods, like crackers, breads, tortillas, cereals and muffins
  • Granola and granola bars (lower sugar)

Yummy and simple healthy snack ideas and pairings

Keep in mind that the protein and fiber foods list is not all-inclusive – many pre-packaged snacks have protein and fiber as well, so not every snack requires prep (yay)!

Simply read the label to compare similar products and choose the option that suits you best. Here are few winning combinations:

  • Peanut butter + banana
  • Hummus + raw veggies
  • Ham and cheese roll-up in a whole wheat tortilla
  • Protein bar + raw veggies
  • Greek yogurt + berries + granola
  • Cottage cheese + pineapple
  • Trail mix
  • String cheese + apple
  • Hard-boiled egg(s) + raw veggies
  • Greek yogurt dip + raw veggies
  • Peanut butter + whole wheat English muffin
  • Higher protein and fiber cereal + milk + berries

My favorite healthy snack recipes

I’ve also compiled some of my favorite snack recipes that are easy, fun and something the kids can help with – at almost any age! First up -r my Baked Chicken Nuggets with Honey Mustard.

These nuggets have a crispy and crunchy batter and tender and juicy white meat chicken with a 2-ingredient homemade honey mustard sauce made with honey + Silver Spring Foods Dijon Mustard. I mean, who doesn’t love chicken nuggets with a stellar dip?!

Chicken nuggets on a white plate with honey mustard

Next are my Ham, Cheese & Veggie Pinwheels made with a special spread that has broccoli, carrots, Greek yogurt, cream cheese, Silver Spring Foods Dijon Mustard and spices.

You could even throw in a dab of Silver Spring Foods Prepared Horseradish if you want some zing! Paired with honey smoked ham and muenster cheese, these pinwheels will be gone in no-time! Also, don’t underestimate the cream cheese spread.

You’ll want to smear it on everything.

Mini snack plates on white marble backdrop

Simple snack ideas, continued!

And last, but not least, my super popular recipe for homemade Dill-Horseradish Dip that fits perfectly on a platter with raw veggies!

It’s made with Greek yogurt, Silver Spring Foods Horseradish Sauce (or their Prepared Horseradish works well), lemon, fresh herbs and spices.

Talk about dippin’!

All of these snacks combine protein and fiber to make us satisfied and please our taste buds.

And, don’t forget to let the kiddos help with prep!

Now’s the time to start snacking.

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Baked Chicken Nuggets with Honey Mustard

Crispy baked chicken nuggets with 2-ingredient homemade honey mustard for dipping.

  • Author: Julie Andrews
  • Prep Time: 10-15 mins
  • Cook Time: 13-16 mins
  • Total Time: 23-31 mins
  • Yield: Serves 6 1x
  • Category: Snack, Entree
  • Method: Baking
  • Cuisine: American

Ingredients

Scale

Chicken Nuggets:

  • 1-pound boneless skinless chicken breast, cubed
  • ¾ cup all-purpose flour
  • 2 large eggs
  • 1 tablespoon Silver Spring Foods Dijon Mustard
  • 2 cups panko breadcrumbs
  • 1 ½ teaspoons kosher or sea salt
  • ½ teaspoon ground black pepper
  • ½ teaspoon each onion and garlic powder

Honey Mustard:

  • 3 tablespoons Silver Spring Foods Dijon Mustard
  • 2 tablespoons honey

Instructions

  1. Preheat the oven to 375 degrees. Fit a wire rack inside a baking sheet and coat with cooking spray. Set aside.
  2. Spread the cubed chicken on a cutting board. Set up 3 bowls: one with the flour, one with the beaten egg and Dijon and one with the panko breadcrumbs. Sprinkle with chicken with salt and black pepper, then distribute the remaining salt and black pepper and onion and garlic powder into the bowls with the flour, egg mixture and breadcrumbs. Whisk each to combine.
  3. Dip the cubed chicken, one at a time, into the flour, then the egg mixture, then the breadcrumbs and line on the prepared wire rack an inch apart. Repeat until ingredients are used up.
  4. Coat the chicken nuggets with cooking spray. Bake 13-16 minutes or until tender are firm and internal temperature reaches 165 degrees. Let slightly cool.
  5. In a small bowl, whisk together the Dijon and honey until combined. Serve with chicken nuggets for dipping.

Notes

Cooking Tip: To reheat, place nuggets on a sheet pan under the broiler for about 2 minutes per side or until warmed through and crispy.

Nutrition

  • Serving Size: 1/6 of recipe
  • Calories: 286
  • Sugar: 6g
  • Sodium: 580mg
  • Fat: 4g
  • Saturated Fat: 1g
  • Unsaturated Fat: 3g
  • Trans Fat: 0g
  • Carbohydrates: 30g
  • Fiber: 1g
  • Protein: 26g
  • Cholesterol: 118mg

Keywords: chicken nuggets, chicken, chicken strips, snack, snacks

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Ham, Cheese & Veggie Pinwheels

Mini snack plates on white marble backdrop

Easy ham and cheese pinwheels with veggie cream cheese spread.

  • Author: Julie Andrews
  • Prep Time: 10 mins
  • Cook Time: 0 mins
  • Total Time: 10 mins
  • Yield: Serves 12 1x
  • Category: Snacks
  • Method: No-Cook
  • Cuisine: American

Ingredients

Scale

Veggie Cream Cheese Spread:

  • ¼ head broccoli, cut into florets (about 1 cup)
  • 1 medium carrot, peeled and chopped into 1-inch pieces
  • 6-ounce cup plain Greek yogurt
  • 4 ounces low fat cream cheese
  • 1 tablespoon Silver Spring Foods Dijon Mustard
  • 1 teaspoon dried chives
  • ½ teaspoon each onion and garlic powder
  • ¼ teaspoon kosher or sea salt
  • ¼ teaspoon ground black pepper

Pinwheels:

  • 4 burrito-size whole wheat tortillas
  • 8 ounces smoked or honey ham
  • 8 slices Muenster cheese

Instructions

  1. Place the broccoli and carrot in a small food processor and pulse until finely chopped. Add the yogurt, cream cheese, Dijon, chives, onion powder, garlic powder, salt and black pepper. Pulse until mixture is combined. Taste and adjust seasoning, if necessary.
  2. Lay a tortilla flat on a cutting board and spread with ¼ of the cream cheese mixture. Layer with 4 slices ham and 2 slices of cheese in the center of the tortilla. Start on one edge of the tortilla and tightly roll. Repeat with the remaining ingredients. Optional: Refrigerate 30 minutes.
  3. Slice the tortillas into 1-inch pinwheels. Serve.

Notes

Cooking Tip: If you don’t have a food processor, finely chop the broccoli and carrots, then mix them in a bowl with the remaining spread ingredients until combined.

Nutrition

  • Serving Size: 1/12 of recipe
  • Calories: 235
  • Sugar: 5g
  • Sodium: 400mg
  • Fat: 9g
  • Saturated Fat: 4g
  • Unsaturated Fat: 5g
  • Trans Fat: 0g
  • Carbohydrates: 19g
  • Fiber: 2g
  • Protein: 19g
  • Cholesterol: 37mg

Keywords: pinwheels, roll ups, roll-ups, ham, cheese, veggie, cream cheese spread, cream cheese, snack, snacks, no cook

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Dill-Horseradish Veggie Dip

Veggie tray on white marble backdrop

A simple veggie dip made with Greek yogurt, horseradish, fresh lemon and herbs.

  • Author: Julie Andrews
  • Prep Time: 10 mins
  • Cook Time: 0 mins
  • Total Time: 10 mins
  • Yield: Serves 8 1x
  • Category: Snacks
  • Method: No-Cook
  • Cuisine: American

Ingredients

Scale
  • ¾ cup plain Greek yogurt
  • ¼ cup mayonnaise
  • 2 tablespoons Silver Springs Foods Horseradish Sauce or 1 Tbsp. Prepared Horseradish
  • Zest and juice of ½ medium lemon
  • ½ cup fresh flat-leaf Italian parsley leaves
  • 2 tablespoons fresh baby dill
  • 1 teaspoon onion powder
  • 1 teaspoon garlic powder
  • 1 teaspoon coarse salt
  • ½ teaspoon ground black pepper
  • ¼ teaspoon cayenne pepper
  • Raw veggies and pita wedges or crackers, for dipping

Instructions

  1. Place the Greek yogurt, mayonnaise, horseradish sauce, lemon zest and juice, parsley, dill, onion powder, garlic powder, salt, black pepper and cayenne pepper in a small food processor and pulse until smooth. Taste and adjust seasoning, if necessary.
  2. Serve with a tray of fresh veggies and pita wedges or crackers.

Notes

Cooking Tip: If you don’t have a food processor, finely chop all ingredients and mix together in a bowl until combined.

Nutrition

  • Serving Size: 1/8 of recipe
  • Calories: 65
  • Sugar: 1g
  • Sodium: 263mg
  • Fat: 5g
  • Saturated Fat: 1g
  • Unsaturated Fat: 4g
  • Trans Fat: 0g
  • Carbohydrates: 3g
  • Fiber: 0g
  • Protein: 2g
  • Cholesterol: 4mg

Keywords: dip, veggie dip, vegetable dip, vegetable platter, yogurt dip

Did you make this recipe?

Did you make this recipe? Share a photo and tag us on Instagram and Facebook @thegourmetRD. We can’t wait to see your creation!

Veggie dip and condiments on white marble backdrop
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