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  • Writer's pictureElissa Strassman

Snacks in a Snap! 🫰

A how to guide in creating a satisfying, sustaining snack, that’s easy to prepare and comes together fast! 


Snacks in a snap: a collage of quick snack ideas

Why do snacks get such a bad wrap? 🤷🏻‍♀️


After all, a snack is simply a light meal, or food eaten between regular meals.


I like to think of them as mini-meals!


Snacks can play an important role in our overall eating plan. 


  • They can help provide us the opportunity to get additional nutrients into our day.

  • Give us energy and sustenance to power through whatever comes our way, while allowing us to stay focused and keep our hunger at bay.

  • Help us to not feel so ravenous and hungry by the time our next meal is ready.


For satisfying snacks with longstanding energy:


  • Try pairing two to three different food groups  that are rich in carbohydrates, protein, and fiber. 

    • A sustaining combination will include both protein (most often coming from dairy, meat, eggs, seafood, poultry, beans, legumes, nuts and seeds), and complex carbohydrates (from whole grains, fruits and vegetables). 

  • Adding a little fat, or including some foods with fat, may help that snack to stay with us a little bit longer. 


Some things to keep on hand for snacks that come together quick:


Grains

Protein/Dairy

Fruit

Veggies

Fats

Whole grain bagels/English muffins/bread/pita (these can all be frozen!!)

Whole grain crackers 

Tortilla chips

Whole grain wraps/tortillas

Whole grain cereal

Oatmeal

Granola

Granola bars

Pretzels

Popcorn


Deli meat

Cheese

Yogurt

Milk

Drinkable yogurt

Cottage cheese

Eggs

Canned/pouched tuna/chicken/salmon

Tofu

Edamame

Canned beans/legumes

Nut/seed butter

Nuts/seeds

Roasted chickpeas


Fresh/frozen/canned, dried, freeze dried, fruit of any kind


Applesauce/fruit purees


Fruit cups, canned fruit


Dried fruit of any kind: think raisins, craisins, apple rings, and other fruit!


Frozen berries, peaches, or your favorite mixed fruit blend

Freeze dried apples, bananas, etc. 



Fresh/frozen/canned, dried, freeze dried of any kind


Carrot sticks, baby carrots, or carrot “chips”.


Celery sticks


Grape tomatoes


Leftover cooked veggies from a previous meal


Hummus

Tzatziki

Dressing Dips

Avocado

Guacamole

Olives

Cream cheese

Nuts/seeds

Nut/seed Butter

Snacks in a Snap! 🫰


35 Snacks that Come Together in a Snap:


All of these ideas take little prep and come together fast- all you need to do is make sure you have some of these items on hand!


  1. Pizza bagel/english muffin/pita: top a whole grain english muffin, or mini whole grain bagel, or pita with pizza sauce and cheese, and broil or place in the toaster oven to cook and melt the cheese

  2. Veggie pinwheels: spread cream cheese/spreadable herbed cheese/ hummus and leftover cooked veggies/sliced or julienned raw veggies on a whole grain wrap, roll and slice into pinwheels. For added protein, feel free to include leftovers like cooked chicken or roast beef, deli meats, chickpeas, cheese, or tofu. 

  3. Homemade nachos: tortilla chips topped with cheese and toasted to perfection- feel free to add sliced jalapeños, black beans and salsa to make this snack complete.

  4. Peanut butter and apple, banana, carrot sticks or celery

  5. Peanut butter and banana roll up/coins

  6. Apples, or other fruit, and peanut butter yogurt dip

  7. Veggie and fruit platter, with hummus, carrots, celery, grape tomatoes, and apple slices, crackers/pita/pretzels, for another variation, add/sub in peanut/nut butter as a dip with raisins for yummy aunts on-a-log combination.

  8. Whole grain waffle sandwiches stuffed with nut butter and a sprinkle of mini chocolate chips, if you like-serve with applesauce/fruit, or milk on the side.

  9. Whole grain waffle topped with yogurt/cottage cheese, and thawed frozen fruit

  10. Cheese, crackers and grapes/other fruit

  11. Deli meat roll up with cheese/crackers/pretzels/fruit/nuts

  12. Graham crackers with milk and fruit

  13. Baked apple chips/freeze dried fruit with yogurt/cottage cheese

  14. Super simple cinnamon apples/pears with yogurt and walnuts/or any other nuts or seeds

  15. Super simple cinnamon apples/pears with graham crackers and yogurt

  16. Roasted chickpeas with dried fruit/freeze dried fruit/applesauce pack

  17. Roasted chickpeas with raw veggies, cottage cheese/dressing/dip

  18. Nuts with dried fruit and, if you like, mini chocolate chips

  19. Soup: try one with protein and or beans to help hold you through

  20. Leftovers can be used too!

  21. Dried cereal and milk/drinkable yogurt

  22. Cereal/oatmeal and milk

  23. String cheese with clementines/fruit of choice and pistachios(or other nut/seed of choice)

  24. String cheese with pretzels and dried fruit

  25. String/mozzarella cheese/any other cheese with tomatoes/store bought bruschetta and crackers

  26. Yogurt/cottage cheese with fruit cup/canned fruit

  27. Layered fruit and yogurt parfait: Yogurt with granola and thawed frozen peaches or berries layered in between

  28. Build your own snack mix

  29. Granola bar/pretzels with drinkable yogurt/milk and fruit

  30. Smoothie made with yogurt, milk and fruit

  31. Egg/tuna/chicken salad on whole grain crackers

  32. ½ or whole sandwich

  33. Hard boiled eggs/any eggs with any grain of choice and veggies/fruit

  34. Avocado toast with sliced hard boiled egg, and everything bagel seasoning

  35. Sliced apple/pear with cheese slices/cubes 


Some additional notes:


Feel free to add, edit, or make any substitutions for what you might enjoy, what you currently have on hand, or to the suit the current season- the ideas you see here, are simply to spark some "snackspiration".


Some additional snacking tips:


  • Let your kids be a part of the snack making process.

    • For older kids/teens who will be responsible for making snacks, themselves- show them where they can find the ingredients/components and how to prepare their favorites, so they can confidently make a snack on their own.

  • Try as best you can to eat snacks without distraction. Try making this another place that allows for connection.

  • For busy caregivers, check-in on your needs too. Ask yourself, when was the last time you ate... for, it just might be a helpful time to enjoy a snack with your kids too!!

  • Bonus: all these snack tips and snack ideas work for adults too.


What are some things you like to keep on hand, for snacks that come together fast, or, what are some favorite snacks that you like to have?


Feel free to share in the comments below!!



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