Healthy Snacks : 35+ Healthy Snacks for Hungry Teenagers
Teenager need consistent nutrient-dense meals and healthy snacks to fuel their growing bodies.
Adolescents undergo a period of rapid growth and development that requires good intake of both macronutrients (fat, protein, and carbs) and micronutrients (vitamins and minerals).
Plus, proper nutrition may help teenager to master in academic and athletic pursuits.
Yet, many popular snacks are high in refined grains, added sugars, and other ingredients that should be limited in teenager's diets .
All the same, a variety of wholesome snacks can be purchased premade or can me made easily from scratch.
Here are 35+ healthy snacks for hungry teens.
1. Apple and nut butter sandwiches
Nut butter and apple is a delicious and filling combo. Many teen spread their favorite nut butter between sliced apple rounds for a fiber- and protein-rich snack.
You can roll the edges in hemp seeds, chia seeds, or chopped nuts for extra crunch and better taste.
2. Cashew, cherry, almond, and dark chocolate trail mix
Trail mix is an easy, and super healthy snack. You or your teen can mix various items like creamy cashews, crunchy almonds, and chewy dried cherries with dark chocolate chips for an irresistible combination.
In fact, these ingredients are excellent sources of vitamins, minerals, and antioxidants that teens need for optimal health.
3. Hummus jars
Hummus is a filling dip which is made from chickpeas. It’s packed with fiber, magnesium, folate, manganese, healthy fats, protein, etc.
Layer the bottom of a Mason jar with a few scoops of hummus, then fill the jar with sliced veggies like carrots, cucumber, celery, and zucchini for a nourishing healthy snack.
4. Mozzarella and cherry tomato skewers
Teens have an increased need for calcium to support their growing bodies, inadequate teen calcium intake is a common issue, especially among teenage girls.
Skewers of whole milk mozzarella balls and juicy tomatoes are not only loaded with calcium but also healthy fats, protein, and lycopene — a powerful antioxidant found in tomatoes which is associated with numerous health benefits .
5. Bento snack boxes
Bento boxes are the food containers with several compartments to keep snacks separated. They allow your teen to mix and match their favorite foods.
Fill a bento box with a variety of foods rich in fiber, healthy fats, protein, etc. For example, pair a hard-boiled egg with veggie sticks, fresh fruit, whole grain crackers, and guacamole.
6–10 are Homemade Healthy snacks to make ahead of time
6. Apple and almond butter overnight oats
Overnight oats are prepped ahead of time so your teen can eat it right away. You can make snack-sized portions by using a small 4-ounce (118-mL) Mason jars.
This particular recipe is really very easy to prepare and combines nutritious ingredients like apples, almond butter, oats, and yogurt.
7. Chocolate no-bake energy bites
Unlike most chocolate treats, these chocolate no-bake energy bites are packed with various healthy ingredients like oats, dates, cashews, and almond flour to keep your teen energized between meals.
8. Peanut butter and jelly chia pudding
Chia seeds are loaded with nutrients that every teenager need, including protein, healthy fats, magnesium, calcium, manganese, and phosphorus .
This peanut butter and jelly chia pudding recipe combines antioxidant-rich wild blueberries with creamy peanut butter and also uses coconut milk so it’s safe for kids who need to avoid dairy.
9. Veggie, cheese, and egg muffins
Egg muffins are a good choice for a make-ahead snack. Store these protein-packed muffins in the fridge or freezer so your teen can reheat them when needed.
10. Copycat RXBARs
RXBARs are made with minimal ingredients, and they’re many teenager’s favorite granola bar. If you want to save money, try making your own at home.
Also Read : WHAT IS YOGA ? What are the benefits of Yoga?
11–15 are High protein snacks
11. Deviled eggs
Eggs are an excellent source of protein, as well as healthy fats and a variety of vitamins, minerals, and antioxidants which are necessary for our body. Deviled eggs are a tasty way to boost your teen’s daily protein intake.
This healthy deviled egg recipe uses Greek yogurt.
12. Greek yogurt parfait with fruit, nuts, and chia seeds
You or your teen can make a tasty, healthy , protein-packed parfait by layering a Mason jar with full fat Greek yogurt, fresh berries, chopped nuts, and chia seeds.
Greek yogurt packs 15-16 grams of protein per 6-ounce .
13. Tuna and cheddar lunch box bites
If your teen enjoys seafood, give these tuna and cheddar bites for a try. Tuna is an excellent source of highly absorbable protein and provides omega-3 fats, which are important for teenager’s brain development and function.
14. Edamame, chickpea, and feta salad
This tasty salad is packed with plant-based protein and makes a perfect and healthy choice for vegetarian teens.
The feta adds a boost of calcium and healthy fat.
15. Chicken salad with apple, cranberry, and walnuts
This filling chicken salad combines protein-packed chicken with apples, dried cranberries, and walnuts for a healthy , nutritious and sweet snack.
It is great served on apple rounds or with crackers or celery sticks.
16–20 are Healthy Nut-free snacks
16. Roasted chickpeas
Crunchy, salty, and packed with plant-based protein, roasted chickpeas are a nut-free snack that your teen will love to eat.
17. Five-ingredient nut-free trail mix
This nut-free trail mix contains a mixture of nutrient-dense seeds, dried fruit, and dark chocolate chips that is perfect for teens with nut allergies.
18. Easy banana oatmeal muffins
Most muffins are loaded with ingredients like added sugar and white flour, both of which should be limited in teenager's diets.
However, this recipe uses wholesome ingredients, such as bananas, rolled oats, and whole milk Greek yogurt also.
19. Cheese, apple, and grape skewers
Stick cubes of cheese, whole red or green grapes, and apple chunks on wooden skewers to create a nutrient-dense, teen-friendly snack that can be prepared in few minutes.
20. Guacamole, veggies, and tortilla chips
Avocados are highly rich in healthy fats, fiber, magnesium, folate, and potassium. They’re easy for you or your teenage children to make into creamy guacamole, which can be paired with veggies and tortilla chips.
21–28 are Healthy premade snacks
Homemade snacks are a great option for teens, you can also choose from plenty of nutritious packaged options.
21. Trail mix, nuts, and seeds
Many companies daily sell packaged trail mix, as well as salted or unsalted nuts and seeds.
Shop for these products from nearby stores or online .
22. Granola bars and protein bars
Encourage your childeren to choose protein and granola bars made with whole foods.
The following bars are only sweetened with fruit and provide a good source of protein, fiber, and also healthy fats:
Thunderbird Real Food Bars
RXBARs
Lärabars
These bars contain less than 7 grams of added sugar per bar:
Autumn’s Gold Granola Bars
Purely Elizabeth Granola Bars
Health Warrior Chia Bars
23. Cheese sticks
Teens also need healthy fat sources in their diets.
Whole milk cheese not only provides calcium, protein, and healthy fats but also important minerals, including zinc and selenium, that support immune health system .
24. Healthy chips
Chips may be scrumptious, but most of which don’t provide a good source of nutrients for teens.
Yet, some flavorful chips are packed with colorful veggies and boast more fiber than some traditional chips.
Shop for these in nearby stores or online.
25. Turkey sticks
Turkey sticks are a jerky alternative made with ground turkey that provide a convenient and portable protein source.
26. Dried fruit
Teenager can enjoy dried fruit as a sweet snack, and pair it with a handful of nuts or seeds if they want something more filling.
Several companies sell unsweetened dried fruit products also.
27. Premade energy bites
Some companies make nutrients rich , premade energy bites that are packed with healthy ingredients like dried fruit, coconut, nuts, and oats.
28. Nut butter packets
Nut butter packets are an excellent snack source for teens to have on hand. They can be also spread on fruit, veggies, or dark chocolate — or simply enjoyed on their own.
29–35 are Healthy Mini meals
29. Chicken and avocado salad
This recipe combines rotisserie chicken and avocado for a super satisfying great combo that can be served alone or on crackers or sprouted grain bread.
30. Nut butter and banana open-face sandwich
Spread almond, peanut, or cashew butter on a slice of nutritious bread , then top it with a sliced banana and drizzle of honey.
Honestly, this is super healthy and nutritious.
31. Veggie frittata
You or your teen can make this protein-packed veggie frittata easily and that’s easy to slice and enjoy as a snack or meal.
The recipe is customizable, so you can use your teen’s favorite ingredients so they can love it.
32. Stuffed sweet potato
Sweet potatoes are loaded with protein, provitamin A, fiber, vitamin C, and potassium .
Stuff a small roasted sweet potato with ingredients like baked veggies, chicken, beans, or avocado to create a mini meal.
33. Whole grain quesadilla
Your teen can easily fill a whole grain tortilla with roasted veggies and cheese for a savory quesadilla packed with the important nutrients.
34. Quinoa salad jar
This is the recipe which contains combines cooked quinoa with sundried tomatoes, cucumbers, cherry tomatoes, and feta cheese.
Top it with a protein sources like grilled shrimp, chicken, salmon, tofu, or beans for a more filling this mini meal.
35. Charcuterie box
Use a bento box to create a filling snack with your choice of fresh fruit, veggies, cheese, crackers, hummus, nuts, meats, etc.
36–40 are Healthy Nutrient-dense smoothies
Many store-bought and premade smoothies are loaded with added sugar, which is not that good for the health. Yet, the following smoothies which contains nutrient-dense ingredients and can be whipped up in minutes.
36. Peanut butter and jelly date smoothie
This smoothie recipe contains a classic peanut butter and jelly taste without the added sugar. It’s naturally sweetened with dates and has a pop of protein from natural peanut butter.
37. Chocolate cherry smoothie
Don’t let the chocolatey taste of this smoothie fool you. It’s loaded with some healthy ingredients like cottage cheese and sweetened with fruit — not sugar.
38. Green smoothie
If your teen avoids veggies, add this smoothie ,this smoothie might sneak a few in their diet. It has a fruity taste from fruits like orange, banana, and strawberries but contains a healthy dose of spinach .
39. Avocado berry smoothie
This smoothie combines with creamy avocado and sweet berries in a super nutritious beverage. You can easily add Greek yogurt or nut butter to up the protein content and better taste.
40. Peanut butter oatmeal apple smoothie
Apples and cinnamon make for a flavorful combo in this filling smoothie. Add a scoop of protein powder to make it more substantial and healthy.
CONCLUSION :
Teenagers need proper nutrition , a healthy diet to fuel their growing bodies.
Snacks for teens should focus on whole, nutrient-dense foods that provide the macro- and micronutrients that your teen needs for optimal health.
Try out one of the recipes — or buy one of the packaged options — listed above (Healthy Snacks for Hungry Teens) .
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