9 Dietitian-Recommended Snacks You Can Make in Minutes

Dried Edamame

“One of my go-to snacks is dried edamame beans, as they provide a salty, satisfying crunch you crave in a snack,” says Amy Davis, RDN, registered dietitian and founder of Amy Davis Nutrition, LLC. And these dried veggie snacks just so happen to be available in many grocery stores nationwide. “They offer about 14 grams of plant-based protein and five grams of fiber per one-third cup serving, keeping you satisfied until your next meal,” David adds. “And since they are shelf-stable, they are a perfect option to pack for travel and busy days.” Edamame, or soy beans, are also incredible sources of heart-healthy unsaturated fat and soy isoflavones, a group of plant compounds that supports bone, heart, immune, and hormonal health.

Peanut Butter Banana Toast

When it comes to her ultimate snack-time grab, Megan Huff, RD, dietitian and owner of Nutrition by Megan reaches for a tried and true favorite. “When you need a quick and satisfying snack, peanut butter banana toast is a great, balanced option,” she says. “It provides a mix of protein, carbohydrates, and healthy fats which support balanced blood sugar levels.” Consider opting for whole grain toast for a more satisfying, high-fiber snack and low-ingredient peanut butter to avoid added sugars and preservatives.

Greek Yogurt With Berries and Nuts

Yogurt and fruit is a classic snack for good reason—and a top choice of Lisa Andrews, MEd, RD, LD, owner and consultant of Sound Bites Nutrition. “This snack provides both protein and fiber to keep you feeling fuller longer between meals,” she explains. The addition of nuts also rounds off the macronutrient trio by providing anti-inflammatory, unsaturated fats.

Roasted Chickpeas

Meanwhile, roasted chickpeas are the go-to savory snack of Sapna Peruvemba, MS, RDN, registered dietitian and founder of Health by Sapna. These toasted legumes are starting to gain serious traction in the mainstream market, too, as nutritious, delicious substitutes for classics like chips, pretzels, and cheese puffs—though they can also be made at home. “Roasting chickpeas in the oven makes them crispy and crunchy, and you can flavor them with whatever seasonings you love—smoky paprika, garlic powder, or even cinnamon for a fun twist,” Peruvemba says. A half-cup of chickpeas has seven grams of protein, six grams of fiber, and essential minerals like manganese, copper, iron, and zinc—supportive of tissue, gut, heart, and immune health. “Research has shown that adding legumes like chickpeas to your diet may lower the risk of heart disease and even contribute to a longer lifespan,” Peruvemba adds.

Savory Cottage Cheese Bowl

“I am obsessed with cottage cheese, and was way before it became a hot item again,” says Samina Kalloo, RDN, CDN, NY-based dietitian and founder of Samina Kalloo Nutrition. “I like to view snacks as mini-meals, which include a combo of protein, fiber, and healthy fats to help keep me fuller and more satisfied for a longer period of time,” she says. “It’s best to focus on pairings of protein with fiber versus a single food.” Kalloo makes her cottage cheese bowl with probiotic-rich cottage cheese (not all brands contain these healthy bacteria!) and thinly sliced cucumbers, red onion, cherry tomatoes, and a sprinkle of dried dill or smoked paprika. “The cottage cheese provides high-quality protein for hormonal health and muscle support, and fiber-rich veggies for added nutrients and digestion support,” Kalloo adds.

Oatmeal Breakfast Cookies

At snack time, nothing is more satisfying for Rebecca Jaspan, registered dietitian and owner of Rebecca Jaspan Nutrition, than a hearty oatmeal breakfast cookie. “I always keep a batch of homemade oatmeal breakfast cookies in my freezer to warm up for a quick snack. They are packed with so many nutritious ingredients including flaxseed, almond butter, and pumpkin puree,” she says.

While there are plenty of oatmeal breakfast cookie recipes to choose from online, look for options that are low in less healthy ingredients—like butter and added sugar—and high in the nutrient-added mix-ins, such as increased fiber, healthy fat, protein, and micronutrient content.

Dates and Tahini

“This is a popular snack combo served with coffee or tea that I discovered when visiting the Middle East,” says Roxana Ehsani, MS, RD, CSSD, sports dietitian. Instead of the recently popular nut butter-filled dates coated in chocolate, Ehsani fills Medjool dates with tahini for the perfect afternoon snack. “It’s a great combo of complex carbs from the dates and protein and healthy fats from the tahini. Medjool dates also contain a few grams of fiber, which aids in fullness and supports healthy blood sugar levels,” she says. These nutrients encourage better heart and gut health, too!

Mini Stuffed Peppers

“I like to cut mini peppers in half, fill each half with goat cheese, and top with everything bagel seasoning,” shares Eliza Whitaker, MS, RDN, registered dietitian and founder of Nourished Nutrition and Fitness. Each of the ingredients in this creative snack brings something unique to the table nutritionally. “The goat cheese offers protein while the mini sweet peppers contain fiber, both of which provide balance and leave you feeling fuller longer while also supporting blood sugar levels to prevent crashes after eating,” Whitaker explains. Plus, those adorable mini peppers boast impressive levels of immune-boosting vitamins A and C.

Tuna Cucumber Bites

Staying on the mini vegetable train, Kristen Carli, MS, RD, owner of Camelback Nutrition & Wellness, loves to reach for mini cucumber bites topped with tuna salad prepared with Greek yogurt. “When it comes to snacks, it’s good to remember this simple snack formula: protein plus produce,” she says. “This combination will keep you satiated by filling you up…and works every time.” This savory, crunchy snack not only meets this criteria but also boasts anti-inflammatory omega-3 fatty acids from the tuna, high levels of water from the cucumber, and plenty of probiotics from the Greek yogurt. “I’ve recently been trying to increase my fish intake, so I have been especially loving this snack,” she adds.