Are you a snack-a-holic? If, like me, you are weak-willed, then don’t despair. It turns out that snacking doesn’t have to be a shameful experience.
I’d recommend listening to the Podcast “Just One Thing – with Michael Mosley” from the BBC. Dr Mosley has nice “bite-sized” pieces of advice on how to live more healthily, and in the episode Snack Smartly, there’s a bunch of excellent advice on how to increase your snacking to a healthy level.
Put simply, stop eating processed snacks. Something as simple as a sliced apple, a small piece of quality cheese, or even a boiled egg.
But if you want something a little more special, try one of our 30 ideas for smart snacking listed below.
The Planetary and Mediterranean diets share a common foundation: emphasizing plant-based foods, whole grains, nuts, seeds, and healthy fats while minimizing processed foods and red meat. Here are thirty healthy snacks that align with these principles, offering both sustainability for our planet and numerous health benefits.
- Hummus with Vegetable Sticks
Ingredients: Chickpeas, tahini, lemon juice, garlic, and an assortment of vegetables (carrots, bell peppers, cucumbers).
Recipe: Blend cooked chickpeas with tahini, lemon juice, and garlic in a food processor until smooth. Serve with sliced vegetables for a crunchy and nutritious snack.
- Olive Tapenade on Whole Grain Crackers
Ingredients: Olives, capers, garlic, olive oil, whole grain crackers.
Recipe: Pulse olives, capers, and garlic in a food processor with a bit of olive oil to create a tapenade. Spread on whole grain crackers for a savory, heart-healthy snack.
- Quinoa Salad with Lemon and Herbs
Ingredients: Cooked quinoa, lemon juice, olive oil, parsley, cucumber, and cherry tomatoes.
Recipe: Toss cooked quinoa with lemon juice, olive oil, chopped parsley, diced cucumber, and halved cherry tomatoes. This light and refreshing salad is rich in protein and fiber.
- Almond and Date Energy Balls
Ingredients: Almonds, dates, coconut flakes.
Recipe: Process almonds and dates in a food processor until they form a sticky mixture. Roll into balls and coat with coconut flakes. These energy balls are naturally sweet and packed with nutrients.
- Avocado Toast with Radishes
Ingredients: Whole grain bread, avocado, radishes, lemon juice, sea salt.
Recipe: Mash avocado and spread on toasted whole grain bread. Top with thinly sliced radishes, a squeeze of lemon, and a pinch of sea salt for a healthy, satisfying snack.
- Baked Kale Chips
Ingredients: Kale, olive oil, sea salt.
Recipe: Tear kale leaves into bite-sized pieces, toss with a little olive oil and sea salt, and bake at 350°F (175°C) until crispy. Kale chips are a crunchy, nutrient-dense alternative to potato chips.
- Roasted Chickpeas
Ingredients: Chickpeas, olive oil, your choice of spices (e.g., cumin, paprika).
Recipe: Rinse and dry chickpeas, toss with olive oil and spices, and roast at 425°F (220°C) until crispy. These make a savory, protein-rich snack.
- Fig and Ricotta on Whole Grain Bread
Ingredients: Whole grain bread, ricotta cheese, fresh figs, honey.
Recipe: Spread ricotta on toasted whole-grain bread, top with sliced figs, and drizzle with honey. This snack is a delicious blend of sweetness and creaminess.
- Stuffed Mini Bell Peppers
Ingredients: Mini bell peppers, quinoa or couscous, feta cheese, olives, parsley.
Recipe: Cut the tops off the mini bell peppers and remove the seeds. Stuff with a mixture of cooked quinoa or couscous, crumbled feta, chopped olives, and parsley. Serve chilled or at room temperature for a colorful and flavorful snack.
- Pear Slices with Almond Butter
Ingredients: Pear, almond butter.
Recipe: Slice a ripe pear and serve with a dollop of almond butter for dipping. This simple snack is rich in fiber and healthy fats.
- Spiced Pumpkin Seeds
Ingredients: Pumpkin seeds, olive oil, paprika, garlic powder, sea salt.
Recipe: Toss pumpkin seeds with olive oil, paprika, garlic powder, and sea salt. Roast at 350°F (175°C) until golden and crunchy. Pumpkin seeds are a great source of magnesium and zinc.
- Caprese Skewers
Ingredients: Cherry tomatoes, mozzarella balls, fresh basil leaves, balsamic glaze.
Recipe: Thread cherry tomatoes, mozzarella balls, and basil leaves onto small skewers. Drizzle with balsamic glaze before serving. These skewers are a bite-sized version of the classic Caprese salad.
- Edamame with Sea Salt
Ingredients: Edamame (fresh or frozen), sea salt.
Recipe: Boil or steam edamame until tender, then sprinkle with sea salt. This snack is high in protein and fiber, making it both satisfying and nutritious.
- Sweet Potato Toasts
Ingredients: Sweet potato, toppings of choice (e.g., avocado, cottage cheese, sliced radishes).
Recipe: Slice sweet potato lengthwise into 1/4-inch thick slices. Toast until tender and slightly crispy. Top with your choice of toppings for a colorful and healthy snack.
- Cucumber and Feta Bites
Ingredients: Cucumber, feta cheese, dill, lemon zest.
Recipe: Slice cucumber into thick rounds. Top each round with crumbled feta cheese, a sprinkle of dill, and a bit of lemon zest for a refreshing snack.
- Grilled Zucchini Rolls
Ingredients: Zucchini, goat cheese, sun-dried tomatoes, basil.
Recipe: Slice zucchini lengthwise into thin strips. Grill until tender. Let cool, then spread goat cheese on each strip, add a piece of sun-dried tomato and a basil leaf, and roll up. These are great for a light, savory snack.
- Chia Seed Pudding
Ingredients: Chia seeds, almond milk, honey, vanilla extract.
Recipe: Mix chia seeds with almond milk, honey, and vanilla extract. Let sit overnight in the refrigerator. The chia seeds will absorb the liquid and turn into a pudding-like consistency. Serve with fresh berries on top.
- Roasted Red Pepper Dip
Ingredients: Roasted red peppers, almonds, garlic, olive oil, lemon juice.
Recipe: Blend roasted red peppers, almonds, garlic, olive oil, and lemon juice in a food processor until smooth. Serve with whole grain pita or vegetable sticks for dipping.
- Fruit and Nut Yogurt Parfait
Ingredients: Greek yogurt, mixed berries, granola, mixed nuts, honey.
Recipe: Layer Greek yogurt with mixed berries, a sprinkle of granola, and mixed nuts in a glass. Drizzle with honey for a touch of sweetness. This parfait offers a balanced snack with protein, healthy fats, and antioxidants.
- Boiled Egg and Avocado Bowl
Ingredients: Boiled eggs, avocado, cherry tomatoes, olive oil, salt, pepper.
Recipe: Slice-boiled eggs and avocado. Mix them in a bowl with halved cherry tomatoes. Drizzle with olive oil, then season with salt and pepper for a hearty, nutritious snack.
- Cheese and Fruit Skewers
Ingredients: Cubed cheese (such as mozzarella or feta), grapes, strawberries, and basil leaves.
Recipe: Thread cubes of cheese, grapes, strawberries, and basil leaves onto small skewers. The combination of sweet fruit and savory cheese makes for a delightful snack.
- Egg Salad on Whole Grain Crackers
Ingredients: Boiled eggs, Greek yogurt or light mayonnaise, mustard, whole grain crackers, chives.
Recipe: Mash boiled eggs and mix with Greek yogurt or light mayonnaise, a dash of mustard, and chopped chives. Spread on whole-grain crackers for a satisfying, protein-rich snack.
- Cheese-Stuffed Mini Peppers
Ingredients: Mini bell peppers, sliced cheese (e.g., cheddar, pepper jack), smoked paprika.
Recipe: Cut mini bell peppers in half and remove the seeds. Stuff with slices of cheese and sprinkle with smoked paprika. Broil until the cheese is melted and bubbly. Cool before serving.
- Boiled Egg and Spinach Pesto Toast
Ingredients: Whole grain bread, boiled eggs, spinach pesto (a blend of spinach, walnuts, garlic, parmesan, olive oil).
Recipe: Spread spinach pesto on toasted whole grain bread. Top with sliced boiled eggs for a nutrient-dense snack that combines healthy fats, protein, and fiber.
- Mediterranean Cheese Plate
Ingredients: Sliced cheese (e.g., feta, manchego), olives, cucumber slices, whole grain crackers, hummus.
Recipe: Arrange sliced cheese, olives, cucumber slices, and whole-grain crackers on a plate. Serve with a side of hummus for dipping. This Mediterranean-inspired snack plate offers a variety of flavors and textures.
- Egg and Tomato Bruschetta
Ingredients: Cherry tomatoes, boiled eggs, basil, olive oil, garlic, whole grain baguette.
Recipe: Chop cherry tomatoes and boiled eggs, mix with chopped basil and a splash of olive oil. Rub slices of whole grain baguette with garlic and toast lightly. Top with the egg-tomato mixture for a fresh and filling snack.
- Cheese and Veggie Quesadilla
Ingredients: Whole wheat tortillas, sliced cheese, mixed vegetables (e.g., bell peppers, onions, spinach), salsa.
Recipe: Place sliced cheese and mixed vegetables between two whole wheat tortillas. Cook on a skillet until the tortillas are crispy, and the cheese has melted. Cut into wedges and serve with salsa.
- Boiled Egg and Quinoa Salad Cups
Ingredients: Boiled eggs, cooked quinoa, diced vegetables (e.g., cucumbers, tomatoes), lemon vinaigrette, lettuce cups.
Recipe: Mix chopped boiled eggs with cooked quinoa, diced vegetables, and lemon vinaigrette. Spoon the mixture into lettuce cups for a light and protein-packed snack.
- Baked Cheese and Broccoli Bites
Ingredients: Broccoli florets, sliced cheese, eggs, breadcrumbs, garlic powder, salt.
Recipe: Blanch broccoli florets, then chop finely. Mix with sliced cheese, beaten eggs, breadcrumbs, garlic powder, and salt. Form into small patties and bake at 400°F (200°C) until golden. These bites are perfect for a grab-and-go snack.
- Greek Yogurt with Honey and Walnuts
Ingredients: Greek yogurt, honey, walnuts.
Recipe: Top a bowl of Greek yogurt with a drizzle of honey and a handful of walnuts. This combination offers a perfect balance of protein, healthy fats, and a touch of natural sweetness.
These snacks not only cater to the principles of the Planetary and Mediterranean diets but also offer a variety of flavors and nutrients. Enjoying these healthy options can help support both personal health and the health of our planet.