As a keen nutritionist, I understand how important it is for growing teenagers to have healthy snacks that provide the energy and nutrients they need to thrive. After a long day of classes, sports, and other activities, it’s essential to fuel up with snacks that are not only delicious but also provide the necessary nutrients to sustain them. In this blog post, I’ll share 20 easy and healthy snack recipes that teens will love.
- Peanut Butter and Banana Toast: Toast a slice of whole-grain bread and spread one tablespoon of natural peanut butter. Slice 1/2 a banana and place the slices on top of the peanut butter. Sprinkle with cinnamon, and enjoy!
Peanut butter and banana toast is a classic snack that is easy to make and provides an outstanding balance of protein, healthy fats, and carbohydrates. Whole-grain bread is an excellent source of complex carbohydrates and fiber. At the same time, peanut butter provides healthy fats and protein. The banana adds natural sweetness and is an excellent source of potassium, which helps regulate blood pressure and maintain healthy muscles and nerve.
2. Greek Yogurt and Fruit: Top a cup of plain Greek yogurt with your teen’s favorite fruits, such as berries, mango, or kiwi. Drizzle with honey and sprinkle with granola or chopped nuts for extra crunch.
Greek yogurt is an excellent protein and calcium source for building and maintaining strong bones. Adding fruit to the yogurt provides natural sweetness and antioxidants, which protect against inflammation and disease. The honey adds extra sweetness, while the granola or nuts provide healthy fats and crunch.
3. Hummus and Veggies: Cut up a variety of colorful veggies, such as carrots, cucumbers, and bell peppers, and serve with 2 tablespoons of hummus. This is a great way to get in some extra fiber and vitamins.
Hummus is an excellent source of plant-based protein and healthy fats. At the same time, veggies provide fiber and essential vitamins and minerals. This snack is easy to make and can be customized to your teen’s preferences. Try different veggies like cherry tomatoes, snap peas, or broccoli florets to mix things up.
4. Apple Slices and Almond Butter: Cut an apple into slices and serve with 1-2 tablespoons of almond butter for a satisfying and nutritious snack.
Apples are a great source of fiber and antioxidants, which help protect against disease and inflammation. Almond butter is an excellent source of healthy fats and protein, which help keep you feeling full and satisfied. This snack is easy to make and provides an outstanding balance of nutrients.
5. Cottage Cheese and Pineapple: Top 1/2 cup of cottage cheese with chopped pineapple and a sprinkle of cinnamon for a sweet and protein-packed snack.
Cottage cheese is an excellent protein and calcium source, vital for building and maintaining strong bones. Pineapple adds natural sweetness and is an excellent source of vitamin C, essential for immune function and skin health. Cinnamon adds extra flavor and has anti-inflammatory properties.
6. Trail Mix: Mix your favorite nuts, seeds, and dried fruit for a customizable and portable snack. Try almonds, cashews, pumpkin seeds, raisins, and dark chocolate chips
Trail mix is an excellent snack for the on-the-go, and it’s easy to customize to your preferences. Nuts and seeds provide healthy fats and protein, while dried fruit adds natural sweetness and fiber. Dark chocolate chips add a touch of sweetness and are a great source of antioxidants.
7. Turkey and Cheese Roll-ups:
Roll up slices of deli turkey and cheese for a protein-rich snack. You can also add sliced avocado or hummus for extra flavor and nutrition.
Turkey and cheese roll-ups are a great snack that provides protein and healthy fats. Turkey is an excellent source of lean protein, while cheese provides calcium and healthy fats. Adding avocado or hummus adds extra flavor and nutrition, making this snack more satisfying and nutritious.
8. Smoothie Bowl: Blend together a cup of frozen fruit, such as berries or mango, with a splash of almond milk and 1/2 cup of plain Greek yogurt. Pour into a bowl and top with granola, sliced fruit, and a drizzle of honey.
Smoothie bowls are a great way to get in various nutrients in one delicious snack. Frozen fruit provides natural sweetness and antioxidants, while Greek yogurt provides protein and calcium. Adding granola, sliced fruit, and honey adds flavor and nutrition, making this snack more satisfying and nutritious.
9. Tuna Salad on Whole-Grain Crackers: Mix together canned tuna with 1 tablespoon of Greek yogurt and chopped celery. Serve on whole-grain crackers for a filling and protein-rich snack.
Tuna salad on whole-grain crackers is a great snack that provides protein, healthy fats, and fiber. Tuna is a fantastic source of lean protein, while Greek yogurt provides extra protein and creaminess. Adding celery adds crunch and additional nutrients, while whole-grain crackers provide fiber and complex carbohydrates.
10. Baked Sweet Potato Fries: Cut a sweet potato into thin fries and toss with olive oil and spices such as paprika or garlic powder. Bake at 400 degrees for 20-25 minutes or until crispy.
Baked sweet potato fries are a great alternative to traditional potato chips. Sweet potatoes are a great source of complex carbohydrates and fiber, while olive oil provides healthy fats. Adding spices like paprika or garlic powder adds extra flavor and nutrition, making this snack more satisfying and nutritious.
11. Banana Oat Energy Bites: Mix mashed ripe bananas, oats, almond butter, and cinnamon. Roll into bite-sized balls and refrigerate for at least an hour. These energy bites are an excellent snack for the on-the-go and provide a balance of protein, healthy fats, and carbohydrates.
12. Roasted Chickpeas: Drain and rinse a can of chickpeas and pat them dry. Toss with olive oil and spices such as cumin or chili powder. Roast in the oven at 400 degrees for 25-30 minutes or until crispy. Roasted chickpeas are a great snack that provides fiber, protein, and healthy fats.
13. Homemade Granola Bars:
Mix oats, almond butter, honey, and dried fruit. Press into a baking dish and bake at 350 degrees for 20-25 minutes or until golden brown. Cut into bars and store in the fridge for a quick, nutritious snack.
14. Cucumber and Cream Cheese Sandwiches: Slice cucumber and spread cream cheese on top of whole-grain bread. Top with the cucumber slices and sprinkle with dill or black pepper. These sandwiches are great snack that provides fiber, protein, and healthy fats.
15, Frozen Yogurt Bark: Mix together plain Greek yogurt, honey, and chopped fruit. Spread onto a baking sheet and freeze for at least 2 hours. Break into pieces and store in the freezer for a refreshing and nutritious snack.
16. Edamame: Steam edamame and sprinkle it with sea salt for a protein-rich snack that’s also a great source of fiber and vitamins.
17. Avocado Toast: Toast whole-grain bread and spread mashed avocado on top. Sprinkle with sea salt and black pepper for a satisfying and nutritious snack.
18. Chocolate Chia Pudding: Mix. Our chia pudding is a tasty and healthy snack that is perfect for satisfying a sweet tooth. Chia seeds are a great source of fiber, protein, and omega-3 fatty acids essential for brain and heart health. To make this delicious pudding, mix chia seeds, almond milk, cocoa powder, and honey or maple syrup to taste. Allow the mixture to sit in the fridge for at least 2 hours, or overnight until it thickens into a creamy pudding-like texture. You can also add sliced fruit or chopped nuts on top for extra flavor and nutrition. This snack is delicious and packed with essential nutrients that will keep you feeling full and energized. Plus, who doesn’t love a good chocolate pudding? So, go ahead and indulge in this guilt-free treat!
There you have it, guys and gals! 18 easy and healthy snack recipes that will keep you fueled and satisfied after a long day of school and activities. These snacks are not only nutritious but also delicious, and they can be customized to your preferences. So, go ahead and try them out, and let me know which ones you love the most! And if all else fails, there’s always the classic snack of a slice of pizza and a bag of chips… just kidding, let’s stick with these healthy options. Keep snacking healthy and enjoy your after-school fuel!