Keep those energy levels high with healthy snacking
Whether you are on the road, traveling, working the night shift, exercising, or simply running errands, snacking is sure to pop up somewhere.
And when your tummy is growling or energy is low, it is often too easy to grab a not-so-healthy snack on the go for that instant fix.
Unfortunately, these convenient, non-perishable, pre-packaged goodies are often packed with sugar, fat, sodium, and unhealthy preservatives. Not to mention heavy on calories.
Unhealthy "impulse" snacking, or no snacking at all, could ruin your best weight loss and healthy eating efforts and intentions.
Don't let poor diet choices bust all your hard work when you are on the go. Instead, learn how to incorporate on-the-go healthy snacks into your day. Whether at the office or on a beach!
Below are 23 healthy on-the-go snack ideas to keep you both satisfied and energized. We'll break them up into:
- Quick store-bought snacks
- Minimal effort snacks
- Homemade snacks
23 ON-THE-GO HEALTHY SNACKS
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AT A QUICK GLANCE
Below you'll find a list of the snack ideas we'll discuss more in depth in this blog post. We sell many of these snacks, so feel free to click on the item to get them!
Print the list! Save this image and print it, so you'll always have something to refer to when looking for on-the-go snack ideas!
- Nuts
- Seeds
- Trail Mix
- Granola
- Sesame Sticks
- Dry-Roasted Soynuts
- Honey Mustard Soya Sticks
- Pecans with Dates (tastes like pecan pie!)
- Fresh and Dried Fruit
- Popcorn with Nutritional Yeast
- Roasted Chickpeas
- Edamame Beans
- Rice Cakes with Spreads
- Hummus and Veggies
- Apple with Nut or Seed Butter
- Tortilla Chips with Black Bean Salsa
- Guacamole and Wholewheat Crackers
- Homemade Granola Bars
- Sweet-But-Good-For-You Nut Clusters
- Energy-Boosting Coconut Truffles
- Chocolate Peanut Butter Balls
- Quinoa Crunch Bars
- Chia Pudding
Store-Bought Snacks
1. NUTS
Nuts are a fantastic on-the-go healthy snack, as they are easy to grab, throw in your bag, and quickly munch when hunger strikes. They will provide a good dose of protein and healthy fats, keeping you fuller for longer.
All nuts are A.O.K to eat, but almonds, pistachios, and cashews contain the lowest calories. Avoid nuts roasted in oil and covered with sugar or salt coatings. Always choose raw or dry roasted.
Find all the nuts you desire here
2. SEEDS
Larger seeds, such as sunflower and pumpkin seeds, are easy to grab a handful of or enjoy with nuts or dried fruit. They are a fantastic source of protein, omega-3 fats, fiber, Vitamin B (good for energy), and antioxidants.
You can buy from the shop or roast your pumpkin seeds at home. Lay them on a baking sheet, drizzle with olive oil, and bake at 300 Degrees for +- 45 minutes. Let them cool, and sprinkle salt or brown sugar and cinnamon for a yummy snack.
Warning: Seeds can be high in fat and calories, so enjoy them sparingly.
3. TRAIL MIX
Trail mix is always a winner for an on-the-go snack as it is convenient and a good all-rounder.
A mix of nuts, seeds, dried fruit, and even oats will lift your energy levels and contain a good balance of protein, fiber, fat, and vitamins.
Beware of added sugars in store-bought products, and try to choose a trail mix that only contains natural ingredients.
READ MORE: Is trail mix healthy? All your questions on trail mix answered!
4. GRANOLA
Oh, how we love granola! So much so that we made a few of our own!
Granola is fantastic to grab a quick handful before a workout or on hikes to refuel. Oats provide fiber and complex carbs, nuts provide protein and fats, and seeds increase nutrient content. It is a great all-rounder and so tasty!
Always practice portion control and choose wisely, as granola can have sneaky hidden ingredients that are not so healthy.
READ MORE: Is granola good for you? The absolute truth!
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5. FRESH & DRIED FRUIT
Fruit is one of the most accessible on-the-go healthy snacks that are easy to carry, healthy, and packs essential vitamins and nutrients. If you are craving something sweet, a fruit will satisfy without the added processed sugar.
Apples, bananas, blueberries, and kiwis are great options for a sweet snack.
Dried fruit often gets a bad reputation due to its sugar content. However, when a sweet craving strikes or you need an energy boost, it is still better than chocolate!
When buying dried fruit, always choose the unsweetened varieties, as excess sugar can make you come crashing down after the energy spike.
SNACKS FROM OUR STORE
6. SALTED SESAME STICKS: Sesame sticks are a fantastic, healthier alternative to your favorite potato chips. There are no funny colorants, flavorants, or MSG—only pure, healthy ingredients that you can actually pronounce. Shop our sesame sticks here!
7. SOYNUTS: Soy nuts are a crunchy snack made from mature soybeans that have been soaked in water, drained, and dry-roasted with no salt. Since soynuts are rich in fiber, plant protein, isoflavones and several other nutrients, they have tons of health benefits! Get your soynuts here!
8. SOYA STICKS: Say goodbye to bland, greasy potato chips and say hello to a healthier, crunchier, and incredibly tasty alternative. Crafted primarily from wholesome what and packed with the goodness of non-GMO soy, these snacks will treat your tastebuds and give you fuel to boot. Buy soya sticks here!
9. PECANS WITH DATES: This was a tip from our reader, and perfect if you're looking for something sweeter. Roughly chop pecans and dates and simply grab a mixed handful. It will remind you of pecan pie! Yum! Shop for pecans and dates
READ MORE: Are dates a good sugar alternative?
MINIMAL EFFORT SNACKS
10. POPCORN
Here is an excuse to enjoy popcorn with your after-dinner movie - A cup of air-popped popcorn contains only about 30 calories! What's more is that popcorn is gluten-free, fat-free, and a great source of fiber.
Ditch the store-bought microwave popcorn and pop your own kernels using only olive oil or butter, salt, and some herbs and spices. Serve it with nutritional yeast for some extra cheezy flavor and goodness!
READ MORE: 8 Ways to use nutritional yeast
11. ROASTED CHICKPEAS
Roasted chickpeas may be an item on this list that you did not expect. But they are delicious, crunchy, and super healthy, offering protein and fiber. Enjoy them roasted, sweet with honey and cinnamon or savory with herbs and spices.
They are super easy to make: Drain, rinse, and dry a can of chickpeas. Toss with 1-2 tablespoons olive oil and savory or sweet ingredients and spread on a baking sheet. Bake until crispy and golden. Store in a container and eat within 3-4 days, depending on the temperature and humidity.
Find chickpeas here and get roasting now. You will be hooked!
12. EDAMAME BEANS
If you follow a plant-based diet, you will know how great edamame beans are! They pack a nutritional punch with an average of 7 grams of protein, 3 grams of fiber, and only 90 calories in a half-cup. They also contain all 9 essential amino acids your body needs to get from food to form protein.
Enjoy them cold, sprinkled with sea salt. Or bake them in the oven for a crunchy snack.
Arrange the edamame beans on the baking sheet. Drizzle with 2 teaspoons of olive oil and sprinkle with salt and pepper. Or sprinkle with paprika or curry if you are feeling adventurous!
Bake for 30 minutes, stirring every 10 minutes, until crispy.
READ MORE: The best vegan protein sources
13. RICE CAKES & SPREADS
They may be bland, but this is what makes rice cakes great; they pair with many toppings! Best of all, rice cakes are gluten-free!
Serve with nut butter, honey, and 1/2 sliced banana for an energy boost before a workout. Or, top it with avocado and cottage cheese for an afternoon snack containing healthy fats and protein.
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14. HUMMUS & VEGGIES
Hummus and veggies are a fantastic combo for those afternoon or game-day munchies.
Hummus, made with garbanzo beans, provides protein and fiber to keep you full. And veggies, well, you know what they offer!
Baby carrots, celery sticks, or cucumbers are some of our favorites to enjoy with hummus for a satisfying crunch and dose of goodness.
READ MORE: Un-beet-able hummus recipe - a twist to the classic
15. APPLES WITH NUT BUTTER
Apples with nut butter (or seed butter) are a healthy, balanced snack that provides essential nutrients and lasting energy.
Apples offer natural sugars, fiber, and antioxidants, while nut butter adds healthy fats, protein, and vitamins like vitamin E and magnesium. This combination helps stabilize blood sugar levels, keeping you fuller for longer and preventing energy crashes.
Portable and convenient, this snack is perfect for busy days!
Stock up on nut and seed butter here
16. TORTILLA CHIPS WITH BLACK BEAN SALSA
Black beans are rich in plant-based protein, fiber, and essential nutrients like iron and magnesium, while salsa adds antioxidants and vitamins from fresh vegetables like tomatoes, onions, and peppers.
Pair this with whole-grain tortilla chips, and you've got a combo that provides a satisfying mix of protein, healthy carbs, and fiber!
17. GUACAMOLE & CRACKERS
Guacamole with whole wheat crackers, tortilla chips, or mini pitas is another nutrient-dense snack that combines healthy fats, fiber, and essential vitamins.
Avocados in guacamole are packed with heart-healthy monounsaturated fats, potassium, and vitamins C, E, and K, supporting heart and skin health. Whole wheat crackers provide complex carbohydrates and fiber, helping to sustain energy levels and support digestion.
HOMEMADE SNACKS
18. HOMEMADE GRANOLA BARS
Imagine the perfect blend of oats, nuts, seeds, and a hint of citrus zest, all bound together with creamy peanut butter and sweet honey. Sounds like a mouthwatering combination, right?
These irresistible granola bars are not only packed with flavor but also loaded with nutrients to fuel your day.
Whether you need a quick grab-and-go breakfast, a snack for that afternoon slump, or a wholesome treat to satisfy your sweet tooth, these homemade granola bars have got you covered. Plus, they're incredibly easy to make and can be customized to suit your taste preferences and dietary needs.
MAKE IT: Crunchy homemade granola bars
19. SWEET NUT CLUSTERS
Craving a snack that will satisfy your sweet tooth but, at the same time, offer some macronutrients too? Then try these scrumptious, mouth-watering nut clusters!
These nut clusters are super easy to make and a fantastic sweet treat without all the guilt (okay, maybe a little!).
Containing only nuts and seeds and honey and maple syrup to bind it all, they are dense in healthy fats and quite calorie-heavy, so enjoy in moderation as a treat ;-)
MAKE IT: Sweet-but-good-for-you nut clusters
20. COCONUT TRUFFLES
Whether you're getting ready for a workout or want to beat the 4pm slump, you're probably reaching for some kind of snack to boost your energy.
And these coconut energy truffles will do just that!
The nuts, seeds, oats, peanut butter, and coconut used all contribute to a balance of protein, heart-healthy fats, and slow-releasing carbohydrates that will provide the energy you need. These truffles are a delicious sweet snack to grab on-the-go!
MAKE IT: Energy-boosting coconut truffles
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21. CHOCOLATE PEANUT BUTTER BALLS
Looking for a satisfying snack that combines the rich flavors of chocolate, creamy peanut butter, and the natural sweetness of dates? These chocolate peanut butter balls are the perfect bite-sized treat
Packed with ingredients like gluten-free rolled oats, shredded coconut, and vegan chocolate protein powder, they're a delicious way to fuel your day.
Whether you're craving a post-workout snack, a mid-afternoon energy boost, or a guilt-free dessert, these no-bake treats require only six simple ingredients and come together in minutes!
MAKE IT: Chocolate peanut butter balls
22. QUINOA CRUNCH BARS
Quinoa has a ton of health benefits, which is why we totally root for it! This ancient grain is not only gluten-free, but it's fiber, protein, minerals, and vitamin content make it a superfood.
And when you can mix a superfood like quinoa with carob or chocolate to make a crunchy, healthy, sweet snack, the question is not if you should, but rather, why would you not??
Toasting the quinoa in this recipe is the secret to making these bars so crunchy. And adding coconut oil helps harden the chocolate and makes it shiny! Best of all, these bars are SO easy to make.
MAKE IT: Quinoa crunch bars
23. CHIA PUDDING
Chia pudding may not be the best option for an on-the-go snack when you are in a hurry, but it is perfect when you prepare some the night before!
Chia seeds are tiny nutritional bombs loaded with fiber, omega-3 fatty acids, plant-based protein, and antioxidants. Chia pudding is also ideal when you are in the mood for a sweet dessert-like snack.
MAKE IT: Chia pudding two ways
READ MORE: Why are chia seeds good for you?
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