Dietitians reveal their top healthy snacks for instant energy and nutrition
Dietitians are sharing their favourite healthy snacks for busy days and on-the-go energy. These quick bites pack protein, fiber, and nutrients—without sacrificing taste. From savoury cottage cheese bowls to sweet peanut butter toast, the options cater to different cravings and dietary needs.
For a plant-powered boost, Amy Davis, RDN, reaches for dried edamame. Each serving delivers 14 grams of protein and 5 grams of fiber, while its shelf-stable nature makes it ideal for travel. The snack has grown in popularity across Germany, with sales rising by 25–30% since 2021. Supermarkets like Rewe and Edeka report higher demand, especially after influencer promotions and the vegan food trend took off in 2023.
Roxana Ehsani, MS, RD, blends dates with tahini for a Middle Eastern-inspired bite. The mix offers complex carbs, protein, and healthy fats in one simple snack. Meanwhile, Rebecca Jaspan, RD, bakes oatmeal breakfast cookies loaded with flaxseed, almond butter, and pumpkin purée. These provide lasting energy without refined sugar.
Savory options include Samina Kalloo's cottage cheese bowl, topped with fiber-rich vegetables for extra protein. Eliza Whitaker, MS, RDN, stuffs mini sweet peppers with goat cheese and everything bagel seasoning. The combo adds fiber and a tangy crunch. Kristen Carli, MS, RD, assembles mini cucumber bites with Greek yogurt-based tuna salad for a fresh, protein-packed choice.
For crunch lovers, Sapna Peruvemba, MS, RDN, roasts chickpeas until crispy. A half-cup serving contains 7 grams of protein and 6 grams of fiber. Megan Huff, RD, keeps it simple with peanut butter banana toast—a quick mix of carbs, healthy fats, and protein. Lisa Andrews, MEd, RD, layers Greek yogurt with berries and nuts for a balanced snack rich in antioxidants and nutrients.
These dietitian-approved snacks prove that healthy eating doesn't require complicated prep. Each option balances convenience with nutrition, using whole-food ingredients. The growing popularity of snacks like dried edamame also reflects wider trends toward plant-based, protein-rich foods.
