11 Healthy Snacks to Buy for Energy and Stable Blood Sugar

July 17, 2024

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Whether you’re fighting off a 3 p.m. slump or mid-morning hunger pang, or you need fuel for the gym or a late-night work session, good healthy snacks are just the thing. But snacks, especially those you can find at the grocery store, often don’t offer the quality nutrition you need for sustained energy.

Having the right kinds of snacks on hand can make the difference between a steady, long-lasting energy supply and riding a roller coaster of blood sugar peaks and crashes that leave you wobbly and reaching for more. Next time you need a quick bite, grab one of these dietitian-approved high-energy healthy snacks to keep you fueled and focused for hours. Bonus: They all taste great, too.

What makes for ideal healthy snacks?

Balance is key when it comes to choosing snacks. “Look for snacks that provide a combination of protein, healthy fats, and complex carbohydrates,” says registered dietician Kristen Carli. “These nutrients help stabilize blood sugar levels and provide a steady release of energy.”

Carli recommends snacks that hit this sweet spot:

Up to 15 grams of protein
15 to 30 grams of carbohydrates
5 to 10 grams of healthy fats

She also suggests including some fiber, “for a filling snack that provides a steady release of energy.”

What to avoid

Now that we know what to look for in a healthy snack, there are also a few nutrient red flags you’ll want to dodge for stable energy levels. Carli says to “avoid snacks that are high in refined sugars and simple carbohydrates, as they can cause blood sugar spikes followed by crashes, leading to fatigue.”

If you tend to go for coffee when your energy is low, Carli notes that moderation is key when it comes to caffeine. She recommends sticking to no more than 200 to 400 mg per day, or up to 4 8-ounce cups of coffee. (Keep in mind that most coffee shop cups are at least 10 and sometimes 12 ounces for a small, and that caffeine levels vary among brands of coffee.) Also, “avoid consuming too much at once, which can lead to jitters and a crash later on.” To keep caffeine from interrupting sleep, stop consuming it 8 hours before bedtime.

You asked: What are some healthy packaged snacks?

Hungry yet? Here are 11 tasty and healthy snacks to keep stocked in your kitchen.

1. Greek yogurt

Carli’s go-to high-energy snack is Greek yogurt. She specifically likes Maple Hill Organic Greek Yogurt, which has 15 grams of protein, 7 grams of fat, and 9 grams of carbs per ⅔-cup serving. Plus, this particular yogurt is made from grass-fed milk, which is higher in omega-3 fatty acids. These healthy fats “help combat inflammation, potentially lowering the risk of chronic conditions such as heart disease and diabetes,” says Carli.

Carli tops her yogurt with high-fiber berries and a sprinkle of granola “for a snack that’s high in protein, calcium, and antioxidants.”

2. Oatmeal

We think of hot cereal like oatmeal and other porridges for breakfast, but they make great healthy snacks, too. They pack whole grains, complex carbohydrates that take longer for your body to break down than simple sugars, so they offer a longer, more steady energy supply. To add protein to this snack, stir in your favorite protein powder, nut butter, or yogurt.

Brekki makes ready-to-eat oatmeal in a range of flavors that you can grab any time and enjoy cold. For instant oatmeal, Bob’s Red Mill offers unsweetened organic, gluten-free oats with chia and flax mixed in. Top it with berries or a spoonful of no-added-sugar jam.

3. Grain-free cereal

If you love the cereal idea but gluten and/or grains don’t work for you, Folk Revival Hot Cereal is a great option for a high-energy snack that’s made to travel. It has a creamy, spoonable texture similar to oatmeal, but it’s made from hemp seeds, walnuts, pumpkin seeds, and flax seeds, plus hemp protein powder. Each cup contains 20 grams of protein and 7 grams of fiber. It’s also delicious cold, just soak it overnight in the fridge.

4. Smoothies

Smoothies are a classic choice for healthy snacks, as long as you make them strategically. For plenty of energy and sustained blood sugar, blend high-fiber fruits and veggies like berries, spinach, kale, and/or bananas, plus a healthy fat source, like nut butter or avocado. You can use unsweetened plant-based milk or grass-fed dairy milk, yogurt, coconut water, or unsweetened herbal iced tea to bring it together in the blender.

Or, skip the prep work and pop a ready-to-blend smoothie in the blender for a super-quick, super-fresh sip.

Daily Harvest has options for every palate
For a no-blend option, Phyll ready-to-drink smoothies contain 15 grams of protein per bottle
Remedy Organics shakes are plant-based and made with functional ingredients like turmeric, matcha, and cacao

5. Trail Mix

You’ll find Carli munching on homemade trail mix when she’s on the go. She likes a mix of “almonds, walnuts, pumpkin seeds, and a few dark chocolate chips for a balanced snack rich in protein, healthy fats, and antioxidants.”

If you’d rather pick yours up at the store, there are several great options, like this savory keto-friendly option from Second Nature that contains no added sugars. The Organic Sprouted Nut Trail Mix from Thrive Market includes tasty and good-for-you ingredients like coconut chips, cacao nibs, and goji berries, along with sprouted walnuts, pecans, and sunflower seeds. When buying ready-made options, watch out for candy (like M&Ms), sweetened dried fruit, and other sugary add-ins.

6. Quesadillas

Yes, a hot and cheesy quesadilla can be a healthy snack to get you out of a hunger slump, especially if you go big on veggies and protein. Adding shredded greens or chopped peppers and onions will increase the fiber content and satisfaction. And a lean protein like beans, shredded chicken, or tofu will give you extra belly-filling nutrients.

For a store-bought option, Rise & Puff quesadillas are a great freezer pick to keep on hand. The breakfast quesadilla packs 18 grams of protein and is made with turkey sausage and an avocado oil-based tortilla.

7. Bobo’s Protein Bars

There are hundreds of protein bar options out there, but finding one that’s naturally sweetened and high in fiber can be a challenge. The nut butter-based bars from Bobo’s have 15 grams of protein and 9 grams of fiber per bar. Plus, they’re sweetened with dates, not syrups or refined sugar.

8. Revol Snax Chocolate Chip Cookie Dough Protein Bites

Another protein bar option is these travel-friendly Chocolate Chip Cookie Dough Protein Bites from Revol Snax, which will satisfy a sweet tooth without a blood sugar spike. They’re made with whole nuts and hemp protein, and are lower in carbs overall because they’re sweetened with a mix of allulose, erythritol, stevia, and monk fruit. They’re also smaller, with 4 grams of protein and 3 grams of fiber per 2-bites serving, convenient when you want to take the edge off hunger but don’t need a bigger snack.

9. Tinned fish

Gone are the days of mushy, bland tuna in a can. The options for delicious high-quality tinned fish, from salmon to mussels, are bountiful, and they make excellent high-protein snacks. Be sure to look for fish preserved in a healthy oil, like these sardines in extra-virgin olive oil and lemon from Sea Tales. Patagonia Provisions also has a good selection, including lightly smoked wild sockeye salmon. Have the fish with sliced vegetables or a few whole-grain crackers for fiber and complex carbs.

10. Hummus

Hummus is a classic snack for good reason. It’s satisfying, with plenty of fiber, protein, and satiating fat, and it’s perfect with sliced vegetables. You can make your own with canned chickpeas, tahini, and your favorite seasonings, or pick up a tasty store-bought tub.

11. Egg Life Wraps

Building a snack on a high-protein, low-carb wrap made with egg whites from Egg Life is a recipe for stable energy levels. You can add a spread like hummus, Greek yogurt, or labneh, then whatever veggies (cooked or raw) you have on hand for a light sandwich that will keep you full. For added gut benefits, add a forkful of kimchi or sauerkraut. Alternatively, use the wraps to make a quesadilla.

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