7 of the Best Healthy Snacks with Blue Zone Benefits

More and more, research shows that the foods we eat can impact the number of years we live. If longevity is one of your goals, you might already plan your meals around anti-inflammatory foods like fruits, vegetables, legumes, and whole grains. But as you pursue a life-lengthening diet, remember that snacks count, too. The average American takes in 400 to 500 calories daily from between-meal noshing — if that’s you, we have some of the best healthy snacks for you, featuring the healthspan benefits of the Blue Zones. 

Whether you prefer a store-bought or homemade snack, there are hunger-busting options here for you. 

Related: Sign up to receive delicious recipes, expert advice, and shopping tips in your inbox!

1. Peanut Butter Overnight Oats

We think of overnight oats as a convenient breakfast, but they also make an excellent on-the-go snack. Pairing whole grains (oats) with a healthy fat (peanut butter) gives you a nutrient-dense mini-meal.“A serving of peanut butter provides 30 vitamins and minerals, 2 to 3 grams of fiber, and more protein than any other nut,” says Elaine Magee, MPH, RD, partner with the National Peanut Board. “Two tablespoons of peanut butter offer 7 grams of plant-based protein, which is an important nutrient throughout your life, as it is necessary for the health of your bones, muscles, skin, and blood.” 

Meanwhile, “Oats contribute the soluble fiber star, beta-glucan, along with plant compounds offering antioxidant, anti-inflammatory, antidiabetic, and cholesterol-lowering effects,” Magee says. “For all these reasons and more, oats are a great whole grain to include and will likely contribute to a healthier, longer life.”

Try this recipe from the National Peanut Board.

2. Mandarin Orange Cups in 100% Juice

For a longevity-friendly snack, replace high-sugar gummy fruit snacks with the real thing. “Mandarin oranges are a well-known source of immune-supportive antioxidant vitamin C, which can improve the flexibility of blood vessels to help lower blood pressure,” says Maggie Moon, MS, RD, author of the upcoming book The MIND Diet: 2nd Edition. “A recent study found that citrus, apples, and pears reduced the risk of premature death from stroke.”

When selecting mandarins, look for those packed in 100% juice. This way, you’ll minimize added sugar, which can drive up inflammation.

Buy it: Mandarin Orange Cups in 100% Juice

3. White Bean Dip with Veggies

Check your pantry — you might already have all the ingredients you need to whip up a simple-but-delicious bean dip. This recipe comes together with canned cannellini beans, olive oil, lemon juice, garlic, and spices.

The white beans are a great example of longevity-boosting legumes. “Legumes are high in phytosterols and fiber, both of which help lower cholesterol, and support heart health and overall well-being,” Moon says. Add some veggies or whole-grain crackers and dip away.

Try this recipe from Nourished By Nic.

4. Good & Gather Blueberry Nut Trail Mix

For longevity — and plenty of other health benefits — you can’t go wrong with berries. “Not only are they colorful and delicious, but they’re also loaded with a lineup of help-your-heart plant compounds and nutrients like fiber, polyphenols, vitamin C, and other assorted vitamins and minerals,” says Magee. “Research suggests they may help reduce the risk of several age-related conditions and help us live longer, healthier lives.”

When it comes to the best healthy snacks, this inexpensive trail mix from Target’s in-house Good & Gather brand is a winner. It combines the benefits of blueberries and another great choice for longevity: walnuts. A 2021 study found that people who ate more than five servings of walnuts per week had greater life expectancy than those who did not.

Buy it: Good & Gather Blueberry Nut Trail Mix

5. Crispy Roasted Chickpeas

Research consistently links Mediterranean-style diets with longevity. And if there’s one food a Mediterranean diet nearly always includes, it’s olive oil. Simply drizzle some over chickpeas on a sheet pan and roast. You’ll get a crunchy snack chock full of antioxidants and monounsaturated fats from the oil, plus the high-fiber goodness of legumes. 

According to Moon, choosing legumes as snacks makes all sorts of sense for health. “Thanks to their fiber, plant protein, vitamins, and minerals, legumes support heart health, blood sugar management, and brain health.” 

Try this recipe from Cookie + Kate.

6. Surfsnax Salmon Jerky

Another food that consistently shows up in the Blue Zones? Fish. In fact, a 2018 study revealed that people who ate more fatty fish like salmon had lower mortality from major causes.

Though you can always grab a can or pouch of tuna, this salmon jerky by Surfsnax is even more convenient, making it one of the best healthy snacks. Available in both Sea Salt and Cracked Pepper flavors, it’s chock-full of omega-3 fatty acids and high-quality protein. 

Buy it: Surfsnax Salmon Jerky

7. Kale Chips

“Among vegetables, leafy greens and cruciferous vegetables consistently shine in studies for their role in supporting a long and healthy life,” says Moon. “They’re often high in folate, vitamin K, and phytonutrients that soothe inflammation and reduce the risk of cancers and chronic diseases.”

Kale chips are a great way to turn greens into healthy snacks. Once you get the hang of roasting kale in the oven, try adding seasonings like a sprinkle of parmesan cheese, a dusting of red pepper flakes, or a spice blend of your own choosing.

Try this recipe from Minimalist Baker. 

Read next: 8 Blue Zone Recipes for Quick and Easy Lunches