Snacks: most of us love to eat them, but it can be hard to choose healthy options on the go. Instead of too much added sugar, salt or calories, these snack recipes deliver filling protein and fiber plus nutrients to keep you energized whether you’re packing them up for work, school or play.
These little legumes crisp up like nuts when they’re roasted to lend a nice crunch to your afternoon snack break. With only 100 calories per 1/4-cup serving, you also get 4 grams of protein and fiber to help fill you up between meals.
2. Hummus-Stuffed Mini Bells
What a cute way to eat your vegetables. A serving of two stuffed peppers gives you 75 calories and 121% of your vitamin C for the day—plus 3 grams each of satisfying fiber and protein.
Not everyone knows that popcorn is a whole grain, but it is. It’s also airier than most snack foods, so you get a lot of popcorn for not a lot of calories. Adding in a some dried cherries and pistachios helps up the nutrition and taste. This popcorn trail mix has around 150 calories, 5 grams of protein and 3 grams of fiber.
These no-cook energy balls are a great choice to fuel your next outdoor adventures or to keep you full when you’re stuck at your desk. Dates act like a “glue” and hold together dried mango and cashews. There’s no added sugar in this recipe; just be sure to check the label of the dried fruit you use and avoid buying one with sugar. One ball has 73 calories and 1 gram each of protein and fiber. For a more substantial snack—eat two.
5. Smoked Salmon Maki Rolls
Most of us wouldn’t think to make a sushi roll for a snack—but it’s a fun break from your routine. You can roll and pack your sushi the night before to save time on a busy morning. The rice-less maki delivers omega-3s from smoked salmon, along with vitamins A and B12. And with 7 grams of protein and 4 grams of fiber, the 130-calorie roll is a smart snack choice.
: Lisa D’Agrosa, M.S., R.D.