As a teenager, it’s normal to feel hungry between meals. Snacking can help you control your hunger and give you the energy you need to get through the day. But not all snacks are created equal. Some snacks are high in sugar and calories, which can lead to weight gain. Other snacks are high in unhealthy fats, which can raise your cholesterol and put you at risk for heart disease. To help you make healthy choices, we’ve compiled a list of 30 healthy snacks for teenagers. These snacks are all low in sugar and calories, and high in nutrients like fiber, protein, and healthy fats. So next time you’re feeling snacky, reach for one of these healthy options.
Savory Snacks
Teenagers have high metabolisms and need to refuel throughout the day to keep their energy levels up. Snacking is an important part of any diet, and it’s especially important for teenagers.
There are plenty of healthy snack options for teenagers. Here are 30 of the best:
1. Fresh fruit and vegetables
2. Whole grain bread or crackers
3. Low-fat yogurt or cottage cheese
4. Nuts and seeds
5. Popcorn
6. Rice cakes
7. Granola bars
8. Trail mix
9. Dried fruit
10. Raw vegetables
11. Hummus
12. Peanut butter
13. Salsa
14. Guacamole
15. Fruit leather
16. Canned fruit
17. Applesauce
18. Pears
19. Grapes
20. Plums
21. Peaches
22. Strawberries
23. Blueberries
24. Raspberries
25. Blackberries
26. Cranberries
27. Cherries
28. Pineapple
29. Mangoes
30. Papayas
Baked Parmesan Zucchini Sticks
Assuming you would like a recipe:
Ingredients:
1 cup Italian-seasoned breadcrumbs
1/2 cup grated Parmesan
1 teaspoon garlic powder
1/4 teaspoon salt
1/4 teaspoon black pepper
2 large eggs
2 tablespoons milk
2 medium zucchini, cut into 3-inch sticks
Cooking spray
Instructions:
1. Preheat oven to 425°.
2. Combine breadcrumbs, Parmesan, garlic powder, salt, and pepper in a shallow dish.
3. Beat eggs and milk in a separate shallow dish.
4. Dip zucchini in egg mixture, and then coat with breadcrumb mixture.
5. Place zucchini on a baking sheet coated with cooking spray.
6. Bake at 425° for 20 minutes or until golden brown.
Baked Sweet Potato Chips
They are made by slicing sweet potatoes thinly and baking them in the oven. Baked sweet potato chips are a healthier alternative to traditional potato chips. Sweet potato chips are a good source of fiber and vitamins A and C. They are also low in calories and fat.
Light and Easy Cheese Ball
Then, enjoy! Light and easy cheese balls are the perfect savory snack for teens! They’re packed with protein and calcium, and they’re so easy to make. Just mix some shredded cheese with some chopped herbs, form into balls, and refrigerate until firm.
Asparagus Frittata
It is a good source of protein and nutrients, and can be a filling snack or light meal. This dish is made with eggs, asparagus, and cheese, and can be served hot or cold. Asparagus Frittata is a healthy snack option for teens.
Chopped Raw Veggies with Hummus
This snack is also low in calories and fat, making it a great choice for those who are watching their weight. Chopped Raw Veggies with Hummus is a great snack for teens who are looking for something healthy and savory. The veggies provide a good source of vitamins and minerals, while the hummus is a good source of protein.
Chicken Salad (with thyme and scallions)
Chicken salad is a healthy snack for teens that is easy to make and can be eaten on the go. This recipe uses thyme and scallions to give it a flavorful twist.
Ingredients:
1 pound boneless, skinless chicken breasts
1/4 cup diced onion
1/4 cup diced celery
1/4 cup diced green bell pepper
1/4 cup diced red grapes
1/4 cup chopped fresh thyme
1/4 cup chopped scallions
1/2 cup mayonnaise
1/4 cup plain yogurt
1 tablespoon Dijon mustard
Salt and pepper to taste
Directions:
Remove chicken from pot and let cool. 1. Cook chicken in a large pot of boiling water until cooked through, about 10 minutes.
2. In a large bowl, combine onion, celery, bell pepper, grapes, thyme, scallions, mayonnaise, yogurt, and Dijon mustard.
Season with salt and pepper. 3. Cut chicken into bite-sized pieces and add to the bowl.
4. Serve chicken salad on a bed of lettuce or in a sandwich.
Chicken Pesto Stuffed Sweet Potatoes
Chicken Pesto Stuffed Sweet Potatoes are packed with protein and fiber, and are a good source of vitamins and minerals. They’re also low in calories and fat, so you can feel good about snacking on them. These delicious sweet potatoes are stuffed with a flavorful chicken pesto, making them a satisfying and nutritious snack that will keep you fueled throughout the day. Make a batch of these Chicken Pesto Stuffed Sweet Potatoes at the beginning of the week and enjoy them as a healthy snack all week long! Chicken Pesto Stuffed Sweet Potatoes are the perfect savory snack for teens!
Baked Tofu
Baked tofu can be found in most grocery stores, and is often flavored with a variety of spices, making it a versatile and tasty snack. Baked tofu is a delicious and healthy snack for teens. It is high in protein and low in fat, making it a perfect snack for those who are looking to stay healthy and fit.
Easy Healthy Guacamole
This guacamole is so easy to make and it’s healthy too! It’s the perfect snack for teens who are looking for something savory and satisfying.
Ingredients:
3 ripe avocados
1/2 red onion, diced
1 small jalapeño, diced
2 cloves garlic, minced
1/4 cup fresh cilantro, chopped
juice of 1 lime
salt and pepper, to taste
Instructions:
1. Start by prepping your ingredients. Pit and cube the avocados, dice the red onion, and mince the garlic.
2. In a medium bowl, combine all of the ingredients and mix until combined.
3. Season to taste with salt and pepper, then give the guacamole mix a final stir.
4. Serve with tortilla chips, on tacos, or just eat it straight up with a spoon!
Tangy Veggie Wrap
The tangy dressing adds a delicious zing to the wrap, making it a perfect snack for teens. A Tangy Veggie Wrap is a great way to get your daily dose of vegetables. This wrap is packed with nutritious vegetables like carrots, cucumbers, and tomatoes.
Kale Caesar Salad with Creamy Parmesan Dressing
The salad is packed with nutrient-rich kale and is topped with a creamy and flavorful Parmesan dressing. This Kale Caesar Salad with Creamy Parmesan Dressing is a healthy and delicious snack for teens! This salad is perfect for an after-school snack or a light lunch.
Loaded Chicken Quesadillas with Avocado Salsa
Loaded Chicken Quesadillas with Avocado Salsa are the perfect savory snack for teens! These quesadillas are packed with chicken, cheese, and a delicious avocado salsa, making them a satisfying and nutritious snack that will keep you fueled all afternoon long.
To make these quesadillas, start by cooking some chicken breasts in a skillet. Fold the tortilla in half, and then cook it in a skillet until the cheese is melted and the tortilla is golden brown and crispy. Once the chicken is cooked through, shred it into small pieces and set it aside. Next, assemble your quesadillas by placing a few pieces of chicken, some shredded cheese, and a spoonful of avocado salsa on a whole wheat tortilla.
Serve your quesadillas with a side of sour cream or guacamole, and enjoy!
Quinoa Crunch Salad with Peanut Dressing
It’s packed with nutritious ingredients like quinoa, kale, carrots, and peanuts, and the dressing is a perfect blend of sweet and savory. This salad is sure to satisfy any teen’s hunger while providing them with plenty of vitamins and minerals. This Quinoa Crunch Salad with Peanut Dressing is a healthy and delicious snack for teens!
Zucchini Pizza Boats
Bake for 15-20 minutes and enjoy! Then, fill the zucchini boats with your favorite pizza toppings. Simply slice a zucchini in half length-wise and scoop out the seeds. Zucchini Pizza Boats are a fun and easy way to enjoy a healthy snack.
They are perfect for teens who are looking for a healthy alternative to traditional pizza. Zucchini Pizza Boats are a great way to get your vegetables in while still enjoying a delicious snack.
Avocado Toast
Assuming you would like 30 different snacks:
1. Avocado Toast: Slice an avocado and spread it on top of whole grain toast. Add a pinch of salt and pepper, if desired.
2. Cucumber Slices with Hummus: Cut cucumbers into thin slices and enjoy with your favorite hummus.
3. Edamame: Boil edamame in water for a few minutes and then sprinkle with salt. Enjoy as is or with a dipping sauce.
4. Fruit and Cheese Skewers: Alternate between chunks of fruit and cheese on skewers. Try different fruits and cheeses for different flavor combinations.
5. Greek Yogurt with Fruit: Top Greek yogurt with your favorite fresh or frozen fruit.
6. Hard-Boiled Egg: Boil eggs for about 6 minutes, then place in an ice bath. Peel and enjoy as is or with a sprinkle of salt.
Massage kale with olive oil and a pinch of salt. 7. Kale Chips: Preheat oven to 375 degrees. Spread on a baking sheet and bake for 10-15 minutes.
8. popcorn: Pop popcorn in an air popper or stovetop. Season with salt, pepper, or other spices, if desired.
9. Pretzels with Nut Butter: Dip pretzels in nut butter for a satisfying snack.
10. Rice Cakes with Peanut Butter: Top rice cakes with peanut butter and a few chocolate chips.
Toss with olive oil and your desired spices. Drain and rinse a can of chickpeas. Spread on a baking sheet and roast for 20-30 minutes. 11. Roasted Chickpeas: Preheat oven to 400 degrees.
12. Salsa and Crackers: Enjoy your favorite salsa with whole grain crackers.
13. Smoothie: Blend together your favorite fruits, vegetables, and milk or yogurt.
14. String Cheese: Enjoy as is or cut into bite-sized pieces.
15. Sunflower Seeds: Enjoy a handful of sunflower seeds as a snack.
16. Toast with Nut Butter: Spread nut butter on whole grain toast for a quick snack.
17. Tomato Soup: Enjoy a cup of tomato soup as a snack.
18. Trail Mix: Combine your favorite nuts, seeds, dried fruit, and chocolate chips for a satisfying snack.
19. Vegetable Sticks with Dip: Cut up your favorite vegetables into sticks and enjoy with a dipping sauce.
20. Whole Grain Crackers with Cheese: Enjoy whole grain crackers with your favorite cheese.
Slice zucchini into thin chips and toss with olive oil and salt. 21. Zucchini Chips: Preheat oven to 375 degrees. Spread on a baking sheet and bake for 10-15 minutes.
22. Ants on a Log: Spread peanut butter on celery and top with raisins.
23. Banana with Nut Butter: Spread nut butter on a banana for a quick and easy snack.
24. Chocolate Milk: Enjoy a glass of chocolate milk as a snack.
25. Clementine: Enjoy a Clementine as a snack.
26. Coconut Water: Enjoy a refreshing glass of coconut water.
27. Date with Nut Butter: Spread nut butter on a date for a sweet and satisfying snack.
28. Fig Bar: Enjoy a fig bar as a snack.
29. Granola: Enjoy a handful of granola as a snack.
30. Guacamole: Enjoy guacamole with whole grain crackers or vegetable sticks.
Berry Walnut Trail Mix
The berries in this mix are full of antioxidants and the walnuts are a good source of protein. This mix contains berries, walnuts, and trail mix that will satisfy any craving. Berry Walnut Trail Mix is a healthy snack for teens that is full of flavor. The trail mix is a perfect blend of sweet and savory that will keep you coming back for more.
Sweet Snacks
Some snacks are packed with sugar and empty calories, while others are nutritious and satisfying. But not all snacks are created equal. When it comes to snacks, teens have a lot of options.
Here are 30 healthy snacks that are perfect for teenage boys and girls. So, what are the best snacks for teens?
No-Bake Granola Bars with Raisins and Chocolate Chips
These No-Bake Granola Bars with Raisins and Chocolate Chips are a healthy snack option for teens. They are easy to make and only require a few ingredients. These granola bars are packed with healthy oats, raisins, and chocolate chips. They are a great snack to have on hand for when you are on the go.
Mango Energy Bites
Assuming you would like a description of the recipe:
Made with just a few simple ingredients, they’re packed with flavor and natural energy. These Mango Energy Bites are the perfect sweet snack for when you’re on the go! Plus, they’re gluten-free, vegan, and can easily be made ahead of time.
Ingredients:
1 cup dried mango
1/2 cup almond butter
1/4 cup chia seeds
1/4 cup flaxseed meal
1/2 teaspoon ground ginger
Instructions:
1. Add all ingredients to a food processor and pulse until combined.
2. Scoop mixture into 1-inch balls and place on a parchment paper-lined baking sheet.
3. Freeze for 30 minutes, or until firm.
4. Enjoy!
Three Ingredient Banana Oatmeal Cookies
These three ingredient banana oatmeal cookies are a healthy snack option for teens. They are quick and easy to make, and are a good source of fiber and protein. The ingredients you will need are:
-1 cup of quick oats
-1 ripe banana
-1 tablespoon of honey
In a bowl, mash the banana with a fork until it is a smooth consistency. Add the oats and honey, and mix until everything is combined. Preheat your oven to 350 degrees Fahrenheit.
Make sure to flatten the cookies slightly with the back of a spoon. Line a baking sheet with parchment paper, and drop the dough by the tablespoon onto the sheet.
Let them cool on the baking sheet for a few minutes before transferring to a wire rack to cool completely. Bake for 10-12 minutes, or until the cookies are golden brown.
Banana Oatmeal Muffins
Banana oatmeal muffins are a great snack to have on hand for after school or before a practice, and they can also be enjoyed as a dessert or breakfast treat. Banana oatmeal muffins are a delicious and nutritious snack option for teens. Made with whole grain oats, ripe bananas, and a touch of honey, these muffins are a satisfying treat that is also packed with fiber and nutrients.
Chia Seed Protein Pudding Snack
This pudding is made with chia seeds, which are a great source of protein and fiber. Chia seed protein pudding is a delicious and nutritious snack that is perfect for teens. The pudding is also sweetened with honey, making it a great snack for those with a sweet tooth.
Chicken Waldorf Salad
Chicken Waldorf salad is a healthy snack for teens that is both sweet and savory. This salad is a great way to get your daily dose of fruits and vegetables, as well as protein from the chicken. This salad can be made ahead of time and stored in the fridge for a quick and easy snack. This salad is made with chicken, grapes, apples, celery, and mayonnaise. The salad is then topped with chopped walnuts and served on a bed of lettuce.
Fruits Snacks
Fruit snacks are also low in calories and fat, and they are a good choice for snacks that are low in sugar. They are packed with vitamins and minerals, and they are a good source of fiber. Fruit snacks are a great option for healthy snacks for teens.
Healthy Sour Candy Frozen Grapes
These grapes are coated in a sour candy shell that is sure to satisfy your sweet tooth. Sour candy frozen grapes are a healthy and delicious snack for teens! They are a great source of antioxidants and are a healthy alternative to sugary snacks.
Healthy Apple Nachos
Apple nachos are a healthy snack for teens that are easy to make and full of nutrients. Nachos are a good source of protein and healthy fats. Apples are a good source of fiber, vitamins, and minerals.
Spread the apple slices on a plate and top with nacho toppings of your choice. Enjoy your healthy apple nachos as a snack or a light meal. To make apple nachos, start by slicing apples into thin pieces. Some good nacho toppings for apple nachos include shredded cheese, diced tomatoes, diced onions, and salsa.
Dried Fruit
It is packed with nutrients and is a good source of fiber. Dried fruit is a great option for a healthy snack for teens. It is also a good source of energy and can help keep you feeling full longer.
Fruit and Cheese Kabobs
Simply thread chunks of fruit and cheese onto skewers and enjoy! They are easy to make and can be customized to your liking. Fruit and cheese kabobs are a healthy and delicious snack for teens!
They are also a portable snack that can be taken on the go. Fruit and cheese kabobs are a great way to get your daily dose of fruit and calcium. If you are looking for a healthy snack that satisfies hunger and tastes great, then fruit and cheese kabobs are the perfect snack for you!
Smoothies & Yogurt
Smoothies and yogurt are both great options for healthy snacks for teens. Smoothies are a great way to get fruits and vegetables into your diet, and yogurt is a great source of protein.
Immune Booster Sweet Green Smoothie
And last but not least, honey is a natural source of antioxidants. Chia seeds are a good source of omega-3 fatty acids, which have been shown to support immunity. Spinach is a great source of vitamins A, C, and E, all of which are important for immunity. It’s packed with vitamins and minerals, and it’s also a great source of protein. Greek yogurt provides a good source of probiotics, which are beneficial for gut health. This sweet green smoothie is a great way to boost your immune system!
Peanut Butter Smoothie
A peanut butter smoothie is a delicious and nutritious way to start your day or refuel after a workout. Peanut butter is a good source of protein and healthy fats, and when combined with a banana and milk, makes for a filling and satisfying drink.
If you’re looking for a little extra flavor, try adding a tablespoon of honey or a splash of vanilla extract to your smoothie. If you find your smoothie is too thick, add a little more milk until it reaches the desired consistency. You can also add a handful of spinach or other leafy greens for a nutrient boost.
Blend all ingredients until smooth and enjoy!
Creamy Dragon Fruit Smoothie Bowl
It’s packed with nutrients and antioxidants, and it’s so easy to make. Just blend up some dragon fruit, yogurt, and milk, and top with your favorite fruits and nuts. This creamy dragon fruit smoothie bowl is the perfect healthy snack for teens!
Healthy Yogurt Bowls
Yogurt bowls are a great way to start the day or enjoy as a snack. They’re packed with protein and calcium, and can be customized with your favorite toppings.
To make a yogurt bowl, start with a base of plain yogurt. Top it off with a sprinkle of cinnamon or other spices, if desired. Then, add in fresh or frozen fruit, nuts or seeds, and a drizzle of honey or other sweetener.
Yogurt bowls are a satisfying and nutritious snack that will help keep you fueled throughout the day. So next time you’re looking for a healthy snack, reach for a yogurt bowl instead of unhealthy junk food.
Frequently Asked Questions
1. What are some healthy snacks for teens?
There are plenty of healthy snacks for teens that are both delicious and nutritious! Some great options include fruits and vegetables, yogurt, whole grain bread, trail mix, and granola bars.
2. How many snacks should I eat per day?
It is recommended that you eat 3-4 snacks per day, in between meals. This will help keep you feeling full and satisfied throughout the day.
3. What are some unhealthy snacks that I should avoid?
There are plenty of unhealthy snacks out there that you should avoid. These include sugary drinks, candy, cookies, and cake. Instead, opt for healthier alternatives like fruits, vegetables, and whole grain bread.
4. What are some tips for choosing healthy snacks?
When choosing healthy snacks, it is important to look for ones that are high in fiber and protein. These nutrients will help keep you feeling full and satisfied. Additionally, make sure to avoid snacks that are high in sugar and fat.
5. What are some of the benefits of eating healthy snacks?
Eating healthy snacks has plenty of benefits! Not only will it help you maintain a healthy weight, but it will also give you more energy and improve your overall health.
Final thoughts
If you’re looking for some healthy snack ideas for your teenager, look no further! These 30 snacks are nutritious, delicious, and easy to make. From fruits and veggies to whole grain snacks and healthy fats, there’s something for everyone. So next time your teenager is feeling snacky, reach for one of these healthy options instead of unhealthy junk food.