Snacking is often mentioned as a challenge number one, when it comes to switching to healthy eating. Many students of our Healthy Cooking School share, that they manage to stick to healthy lunches and dinners, but craving for snacks (especially if they work in an office) is something that they really struggle to take control of.
But, wait, is snacking really that bad at all?
For example, Ayurvedic nutrition explains that everyone’s body is different, and hence, while snacking is the worst idea for one person, it can be not at all as bad for another.
The problem with snacks, of course, lies not just in a snacking habit as such, but with the types of foods that we end up consuming in large quantities. Large bags of chips, waffles, chocolates, cookies, store bought crackers – all these items are loaded with salt, sugar, unhealthy fats, artificial flavours and other unwanted additives. These things are not “just” unhealthy – they are simply harmful.
What if there was a way to satisfy your snacking craving in an easy and healthy way?
Here, we put together a list of 50 healthy snacks, that don’t require any cooking, which you can always have around, and help yourself when it is needed.
1.Nuts, roasted or activated
Nuts are the most filling of snacks, full of protein and vitamins. Make sure to roast or soak them before consuming, otherwise they might become a little too heavy for your digestion system.
2. Dry Fruits
Dry fruits are a great snack for a sweet tooth. Try to buy organic dry fruits, that don’t have added oils, sweeteners or sulfites.
3. Nut Butters
Peanut butter or almond butter are two classic options They can be enjoyed on their own, or with your favourite fruits or vegetables.
Many people consider popcorn to be an unhealthy snack. However, as long as it is homemade (preferably from organic corn) and doesn’t have extra salt and flavour enhancers, popcorn is one of the healthiest and most enjoyable snacks.
5. Frozen Green Peas, spiced
It will take just a couple of minutes to stir fry or steam the frozen green peas. You can add some garlic, salt and olive oil, or go wild with spices, to add an extra flavour boost.
6. Energy Balls
Energy balls are usually made of dry fruits, nuts and seeds. They are very easy to make and have loads of nutrition (in our Healthy Desserts Course we dedicate one whole chapter to energy balls and bars)
7. Sourdough Bread
Sourdough bread is the only bread you should be eating. It’s very nutritious, easy to digest, and rarely has the negative effects that we know from the store bought bread, made with commercial yeast. Enjoy it on its own or turn into a sandwich.
8. Celery Sticks
There are a few vegetables that can satisfy your craving for something savoury – and celery is definitely one of them! In fact, celery is sometimes used as a salt replacement, so it really gives a great desired kick for your taste buds.
9. Frozen Green Beans, Spiced
SImilar to frozen green peas, frozen green beans are a wonderful option for a comforting and even a slightly spicy snack, if you like. Just stir fry them or steam them slightly.
10. Bananas with Nut Butters
Bananas are fantastic on its own, but if you add some nut butter, or even a bit of dark chocolate, then it takes the whole sweet snacking idea to a whole different level.
11. Fruit Leather
If you haven’t heard about the fruit leather, you are truly missing out. It’s a savour for those who love sweets and chewy consistency, something like gummy bears (we are teaching it in our Healthy Desserts Course as well, by the way)
Hummus need no introduction. Made from chickpea (or sometimes from other types of beans), it can even replace you an entire meal.
13. Fruit Chips
Fruit chips are basically crispy dehydrated fruits, that you can either buy or make it yourself. Fruits are so flavourful on their own, that no other additives are needed to make them enjoyable.
If you are brave enough to carry a carrot peeler around, this snack can always stay super fresh, wherever you go. It’s also lots of fun to eat the whole carrot, crunchy and orange, and it can make people around you smile, as well 😉
Peanut butter deserves a separate category, because there are endless ways to flavour it and eat it! It can satisfy both your sweet and salty cravings, depending on what kind of spice, flavour or sweetener you decide to add to it.
16. Chickpeas, Spiced
Boiled chickpeas can be enjoyed just like that, on their own. But it’s also very easy to give them some extra flavour with a bit of spice, fresh herbs, or maybe with a tiny bit of flavoured oil.
17. Brown Chickpeas, Roasted
Roasted chickpeas are crunchy and filling, in other words, they are a perfect snack. Brown chickpeas are even a better option for this type of a recipe.
18. Apples, Plain or with Nut Butters
Apples are the best fruit “to go” because you don’t need to peel it, and it never gets mashy (unlike bananas, for example). To make them more filling, pair with a nut butter of choice.
Red round radishes will give you a refreshing crunch. Because of their vibrant pink color they can also give you some extra energy even by just looking at them (yes, colors in your food do matter!)
20. Cherry Tomatoes
Juicy, easy to carry and to eat, cherry tomatoes are a perfect snack. THey are also a wonderful addition to other snacks, like a sourdough sandwich.
21. Frozen Grapes
Frozen grapes are an amazing treat and we really recommend to always have them in your fridge. Luckily, most offices have no fridges as well, so you can enjoy it at work, too!
22. Organic Puffed Rice
Puffed rice is very light, and can satisfy your desire to munch on something crunchy. You can roast it and combine with spices, to turn into a much more interesting snack.
23. Organic Puffed Barley
Barley is another great option for puffed cereal, which will have more nutrition than puffed rice, but it is also a little less easy to digest.
24. Rice Cakes (plain, unsalted)
Some people call it rice cakes, but basically it’s also puffed rice, made into a cracker. Tastes wonderfully with toppings like hummus.
25. Napa Cabbage
Crunchy and non-messy, napa cabbage is a powerhouse of nutrition. It is also juicy, and is a wonderful option for those who don’t like dry snacks.
26. Rice Paper Rolls
Anything can be rolled in rice paper: your favourite vegetables, fruits and even hummus. There are no rules, just choose the ingredients you love the most, and the rice paper will hold them together.
If you manage to get a hold of tiny cucumbers, that are also very sweet in flavour, then you don’t even need to cut them. Besides, cucumbers are also a perfect option for hydration, and suit best for those who live in hot climates.
28. Broccoli Florets
Broccoli florets are another option of no cook fresh vegetable snacks. Just beware that for some people broccoli might not be as easy to digest (Ayurvedic nutrition goes into big detail on this matter!).
29. Avocado Toast
Avocado toast must be one of the most trending breakfasts in the world, and for a good reason: it’s very easy to make and keeps you full for a long time, thanks to its healthy fat content. For the same reason, it makes a wonderful snack as well.
30. Zucchini with a Dip
You can have zucchini both raw and grilled, whatever you prefer. It goes best with creamy and cheesy dips, as well as with hummus.
31. Flatbread with a spice dip
Make flatbread yourself or find a good artisan producer, and your snack problem is set. You can flavour it with various spices, herbs and dips.
32. Crunchy Seaweed
Seaweed was declared to be one of the most powerful superfoods. Good news is that you don’t even need to cook it before eating.
A bowl of berries in season is one of the most powerful health boosters. It is best not to mix berries with anything else, that’s why they are simply a perfect snack.
34. Frozen Banana Ice Cream
Ice cream made from frozen bananas is a satisfying and nutritious snack, that is the best option you can imagine for summer. You can premake it and keep it in a freezer in your office, and avoid sweet ice cream cravings during the day that way (this type of ice creams is covered in detail in our Vegan Ice Cream Masterclass).
35. Dates with Sweet Stuffing
Dates make a great snack on their own, but if you add some almond butter or tahini inside, then it will be even more satisfying and will keep you full for longer.
36. Edamame or Fresh Green Pea
Edamame or fresh green peas are not just delicious, they are also great fun to eat.
37. Fresh Coconut Flesh
Coconuts are one of those inexpensive nutritious bombs, that are often overlooked on the supermarket shelves. People feel intimidated because they have to break them, ut it is much easier that it seems.
38. Kale Chips
Fresh raw kale might not be enjoyed by everyone, but nicely spiced kale chips turn this health food into one of the most delicious snacks ever.
39. Stuffed Avocado
Just take an avocado, cut it in half and add lemon juice, spices, or any favourite seeds on top. You can make it even nicer with some sliced cucumber and tomato.
Olives are full of healthy fats, and will help you to stay full for longer. Choose the ones that were made in salty brie or in oil, without and additives. Pair with sourdough bread or rice crackers to balance the salt.
41. Spiced Peanuts
Did you know that peanuts are actually legumes? Which means that you can enjoy the same health benefits when eating them, but literally need no time for cooking them? Add your favourite spices to make this snack irresistible
42. Roasted and Spiced Pumpkin Seeds
Roast pumpkin seeds with cinnamon and a dash of sugarcane sugar, and you will not ever want any sweet snack again. Add some chilli and salt again, and here you go, your unhealthy chips craving will be satisfied immediately.
43. Chia Seed Pudding
Soak chia seeds in coconut milk and add your favourite fruit on top – here it is, your snack is ready! And it can be made even at your own desk.
44. Watermelon or Melon
During hot summer season, there is no better snack than watermelon and melon. For digestion, it’s better not to ix melons and watermelons with anything else, so it’s a wonderful snack during the day.
Homemade granola, or handmade organic granola are some of the best snacks you can have during the day. Pair with a bit of coconut yoghurt, and it will turn into an entire meal.
Kohlrabi is crunchy and refreshing, and is a great alternative for those who are tired of cucumbers and celery.
47. Ripe Pears with Walnuts
Pears are often baked to increase the sweetness, but if you have no time to cook, just pick the ripest pear possible, top them with some walnuts or pecan nuts, and your healthy snack is ready.
48. Dark Chocolate
There is a huge difference between different types of chocolates. While sugary chocolate bars will do you no good, the true dark chocolate actually has a lot of health benefits, as long as its consumed in moderation.
49. Baked Potato Wedges or Sweet Potato
There is something satisfying about potato. Don’t reach out for potato chips or French fries, try to make some easy baked potato wedges at home, and take them with you to office.
50. Mango or Pineapple with Spices (red chilli powder, black pepper, jeera etc.)
This is a very typical snack in Mexico in India: take any sour fruit and spice it up. It is a great idea for hotter climates, as well.
If you are ready to invest some time in meal prep, then there are also lots of wonderful ideas for healthy snacks, that you can make ahead in your own kitchen, and enjoy for many days to come. Check out the Sesame Brittle or Chocolate Tahini Bars, or take a look at our YouTube Channel for more unique ideas of Healthy Snacks.