When your energy levels dip between meals and hunger pangs set in, it’s important to have a snack that will keep you full for your next meal. Unfortunately, many snack foods are low in nutrients like protein and fiber, and high in added sugars and refined carbohydrates. That’s not a good combination when you’re looking for lasting energy. The usual suspects include chips, cookies, and certain granola bars. However, there are plenty of nutritious snack options available that are great snacking options, including homemade recipes and ready-to-eat meals. Below you’ll find 20 delicious ideas for healthy and energizing snacks.

1. Nutritious energy bars

When you choose a pre-made energy bar, always check the ingredient list. Most protein bars and granola bars contain ingredients like added sugars and preservatives, which many people like to limit in their diets.

2. Prefabricated Energy Balls

Making energy balls at home can be time-consuming. Luckily, you can buy pre-made energy balls online or at your favorite health food store without sacrificing taste or nutritional quality.

3. Dried Fruits and Nuts

If you’re looking for healthy, portable snacks, be sure to pick up dried fruits and nuts on your next grocery shopping trip. Simply pairing roasted or raw nuts and dried fruits together makes for a satisfying snack that’s high in protein, fiber, and healthy fats. Here are some tasty combinations: Dried mangoes and macadamia nuts. Dried cherries and salted almonds. Raisins and walnuts. Dried apricots and pecans. Be sure to choose dried fruits that have no added sugar or are naturally sweetened with apple juice. Also, be sure to buy sulfur-free options that don’t use the preservative sulfur dioxide.

4. Turkey sticks and fresh fruit

Turkey sticks can be a filling option on their own, but pairing these protein-packed snack bars with apples, peaches, or pears can provide more staying power, thanks to the fiber in the fruit.

5. Salmon, avocado and canned crackers

Combine salmon with avocado and crackers to create a balanced combination that’s sure to satisfy your snack craving. Salmon is packed with nutrients, including protein, omega-3 fats, selenium, and B vitamins. Avocado and crackers are excellent sources of fiber and other important nutrients. What’s more, the ingredients for this snack are portable. Simply pack a can of salmon, a whole avocado, and a box of nutritious crackers to create a little sandwich when your craving strikes.

6. Dark Chocolate Almonds

Dark chocolate is the perfect choice when you want something sweet to put a little pep in your step. While reaching for sugary candies to satisfy your cravings isn’t the best choice for your health, there are more nutritious chocolate options available. For example, combining dark chocolate with almonds is a smart choice because it provides protein, fiber, and healthy fats to keep you full.

7. Nut Butter Buns

Nut butters are high in protein and fat, making them a great companion to fruits and vegetables. Simply chewing most fruits or vegetables isn’t usually enough to keep you full for long, but pairing produce like apples, celery, or carrots with nut butters can provide more calories and staying power. Some brands offer nut butter packets without added oils or added sugars.

8. Bean snacks

Beans are a great food to eat when you’re hungry and need a quick source of energy. They’re high in fiber and plant protein, providing your body with long-lasting energy. Try munching on dried chickpeas or packaged bean snacks. You can also buy snack-sized packets of hummus to pair with veggies on the go.

9. Pre-made guacamole and plantain chips

There’s nothing better than a bowl of freshly made guacamole. Luckily, some companies offer pre-made versions that are just as delicious. Pair guacamole cups with plantain chips for a salty and crunchy snack.

10. Cheese

Another versatile and portable snack idea is cottage cheese. It can satisfy both sweet and savory cravings, depending on the toppings you choose.

Mix cottage cheese with berries, hemp seeds and dark chocolate chips for a sweet version, or top cottage cheese with bagel seasoning for a savory flavor. Some companies offer single-serving cottage cheese cups that are perfect for snacking.

11. Soup

When you’re craving a hot bowl of soup but don’t have the time to make a pot from scratch, reach for a pre-made nutritious soup. Several brands offer pre-made soup products that contain nutrient-rich ingredients.

12. Espresso Overnight Oats

If you’d rather eat your caffeine than drink it, try this delicious espresso overnight oats recipe. It’s packed with fiber from the oats, healthy fats from the Greek yogurt and almond butter, and protein. Plus, it’s got espresso, so it’s sure to give you the energy boost you need.

13. Egg and Sweet Potato Muffins

Eggs are one of the most nutrient-dense foods you can eat. They’re a smart choice for a filling snack. To make a more complete snack, pair eggs with a source of complex carbohydrates. These Sweet Potato Hash Egg Muffin Cups are the perfect balance of protein, carbs, and fat that you can enjoy any time of day.

14. Homemade Trail Mix

Homemade trail mix is ​​one of the easiest and most versatile snacks you can make. It’s packed with energy and nutrients, which is why it’s a favorite for those who need a quick source of energy, like hikers. Choose ingredients like unsweetened dried fruit, nuts, seeds, and unsweetened coconut to create a delightful snack mix. Here are some delicious trail mix recipes to try: Sour Cherry Walnut Trail Mix Pumpkin Spice Mix Tropical Trail Mix

20 Healthy and Energetic Foods

15. Tropical Green Smoothie

To make a smoothie filling enough to tide you over between meals, it’s important to add a source of protein — the most filling macronutrient. Good protein options for smoothies include nut butters, Greek yogurt, and protein powders. This tropical green smoothie recipe is packed with healthy ingredients, including frozen mango, spinach, and chia seeds, and gets its protein from vanilla protein powder.

16. Chocolate Almond Butter Banana Splits

For a sweet and satisfying energy boost, try this recipe for Chocolate Almond Butter Banana Chips. Bananas are nutritious, providing several nutrients, including vitamin B6, vitamin C, potassium, and fiber. Combining banana chips with protein-rich almond butter and a hint of chocolate creates an irresistible snack that you can store in the freezer.

17. Charcuterie Board

If you’re having a hard time deciding what to snack on, a charcuterie board is the perfect choice. Charcuterie boards are simple to make. Simply choose your favorite cheeses, fruits, nuts, veggies, meats, and plant-based protein sources and combine them on a plate, platter, or cheese board.

18. Mediterranean Jar

If you’re tired of your go-to salad recipe, try this Mediterranean chickpea and egg salad recipe in a jar. Healthy ingredients like chickpeas, quinoa, hard-boiled eggs, arugula, and avocado are layered in a glass jar, making it the perfect snack on the go. When you’re ready to enjoy it, pour the salad into a bowl or enjoy it straight from the jar.

19. Everything Bagel Sweet Potato Rounds

Crunchy potato chips are a favorite of many snack lovers. These bagel sweet potato rounds are a healthier alternative to fried potato chips and are seasoned with the popular bagel seasoning. Enjoy these rounds on their own or serve with a protein-rich dip like hummus.

20. Berry Yogurt Parfait

Berries are packed with nutrients, including fiber and vitamin C, as well as anti-inflammatory compounds that help keep your body healthy. Try this recipe that layers Greek yogurt with fresh berries and chia seeds. Sprinkle with toppings like chopped nuts, cacao nibs, or granola. You can easily make this recipe dairy-free by swapping out the Greek yogurt for a plant-based version.

When you feel like snacking, it’s important to choose nutritious foods. Eating a balanced snack will not only boost your energy levels, but it will also ensure that you feel satisfied and focused throughout the day. Try the healthy and energizing ideas listed above, and you’ll be ready to go with plenty of nutritious snack options.