I’m a Nutritionist, and These Are the 5 Healthy Snacks I Always Have on Hand

Snacking often gets a bad rap—but the habit can be super healthy if you do it mindfully. After all, snacking can keep you satiated and energized between meals, especially on busy days. The key is to choose foods that are nutritious and delicious, a technique that dietitians like Samantha Peterson, MS, RD, have gotten down pat. 

Intentional snacking means choosing snacks that are simple, easy to prep, and dense in nutrients—especially those that support blood sugar balance, energy, and mood, Peterson notes. But what do such snacks look like, exactly? Here, Peterson shares her favorite healthy snacks she often eats, and how to enjoy them at home.

Dates Stuffed With Almond Butter and Dark Chocolate Chips

If you love sweet-and-salty combos, you’ll adore this snack idea from Peterson. It’s “rich in magnesium, potassium, and fiber from the dates, while the almond butter adds healthy fats and a touch of protein,” Peterson says. Plus, dark chocolate offers antioxidants, which help combat oxidative stress, she adds. And while the snack is delicious any time of day, it’s particularly perfect for the afternoon or night, as it won’t cause a blood sugar crash (thanks, fiber!) like a candy bar might.

To make the treat, stuff a pitted Medjool date with almond butter and garnish with mini dark chocolate chips. “For added crunch, try a sprinkle of sea salt or crushed walnuts,” Peterson suggests.

Salmon Jerky With Cheese and Vegetables

Savory snack fans, this one’s for you. “This combo is high in protein and healthy fats, helping to stabilize blood sugar and keep you full between meals,” Peterson says. Specifically, salmon jerky is rich in omega-3 fatty acids, which support brain function, preserve muscle, and reduce inflammation, Peterson adds. Meanwhile, the cheese provides calcium and protein, while the vegetables offer fiber and hydration. All vegetables can work here, but Peterson enjoys this snack with cucumber slices, carrot chips, and jicama sticks. For even more flavor, garnish the vegetables with lemon juice or chili lime seasoning, or pair it with a dip like hummus or tzatziki.

Plantain Chips and Hummus

“This snack satisfies a craving for crunch and salt in a way that also supports digestion and energy,” Peterson says. “Plantain chips provide complex, high-fiber carbohydrates and a lot of potassium, while hummus offers fiber, plant-based protein, and healthy fats.” To get the most out of this nutritious snack, look for baked or lightly salted plantain chips with minimal ingredients, Peterson suggests. She also likes to rotate hummus flavors (such as beet, roasted red pepper, lemon, or jalapeño) for variety. “You can even drizzle extra virgin olive oil or sprinkle hemp seeds on top for bonus nutrients and texture,” she says.

Frozen Fruits

Frozen fruits are tasty on their own straight out of the freezer—it’s as simple as it gets. Any type of fruit is fair game, but Peterson is a fan of snacking on frozen chopped mango, cotton candy grapes, and raspberries. Together, frozen fruit offers key nutrients like immune-supporting vitamin C, disease-busting antioxidants, and gut-friendly fiber, along with some hydration to boot. What’s more, frozen fruits satisfy sweet snack cravings in a nourishing way, Peterson says. Enjoy frozen fruits “straight from the freezer on hot days, or as a fun topper for yogurt, chia pudding, or smoothie bowls,” she suggests.

Strawberry Watermelon Caprese Salad

For a refreshing treat, reach for this dietitian-approved snack made of watermelon, strawberries, feta (or mozzarella), and fresh basil. The fruits are packed with vitamin C, fiber, water, and antioxidants, while the cheese provides protein and calcium. Even basil offers some health benefits, as it contains anti-inflammatory compounds, Peterson says.

To make it, toss cubed or balled watermelon, halved strawberries, crumbled feta or diced mozzarella, and chopped basil. You can also “add a drizzle of balsamic glaze or olive oil for a savory twist,” Peterson suggests. The result will be a light and healthy snack that will nourish your body, even when your appetite is low from the summer heat.