This article presents 15 healthy snacks that feature nutrient-rich foods and require little preparation time.
After all, “snacks” isn’t really the right term when something takes a lot of preparation. For your convenience, every snack listed here is either ready to eat or takes no longer than five minutes to prepare.
Additionally, each snack’s key nutrients are highlighted to help you make informed nutritional choices. All vitamins or minerals present at more than 10% of the recommended daily value are listed.
Instead of reaching for a bag of potato chips or the cookie tin, consider these healthier alternatives.
1. Quark and Blueberries
Quark is a type of soft, fresh cheese that resembles a thick yogurt in appearance.
It is high in protein and offers a broad range of nutrients—benefits that are enhanced when combined with blueberries.
Mixing a 220-gram cup of fat-free quark with a 150-gram cup of blueberries provides 260 calories, 3.6 grams of fiber, and 33 grams of protein (1, 2).
Additionally, this healthy snack provides at least 10% of the daily value for the following 11 vitamins and minerals:
Calcium
Copper
Folate
Pantothenic acid (B5)
Phosphorus
Riboflavin (B2)
Thiamin (B1)
Vitamin B6
Vitamin B12
Vitamin C
Zinc
2. Dark Chocolate and Nut Trail Mix
Dark chocolate and mixed nuts both taste great and offer a range of nutrients.
Nuts contribute protein, fiber, and healthy fats, while dark chocolate provides high levels of copper and magnesium.
One ounce (28.35g) of 70-85% dark chocolate combined with an ounce of roasted mixed nuts offers 342 calories, 5.1 grams of fiber, and 7.9 grams of protein (3, 4).
This snack option also provides at least 10% of the daily value for 9 micronutrients:
Copper
Iron
Magnesium
Manganese
Niacin (B3)
Phosphorus
Selenium
Vitamin E
Zinc
3. Carrot Sticks with Hummus
Carrot sticks paired with hummus create a tasty and refreshing combination that also delivers a good mix of nutrients.
A 61-gram medium carrot, cut into small sticks, paired with 3 tablespoons (45g) of hummus offers 132 calories, 4.2 grams of fiber, and 4 grams of protein.
Six vitamins and minerals are present at 10% of the daily value or more (5, 6):
Copper
Magnesium
Manganese
Sodium (10%)
Vitamin A, RAE
Vitamin K
4. Banana and a Glass of Milk
Combining a banana with a glass of milk makes a nutritious snack that takes less than a minute to prepare.
A medium banana (118g) paired with a 244-gram cup of 2% milk (with added vitamin A and vitamin D) provides 227 calories, 3.1 grams of fiber, and 9.3 grams of protein (7, 8).
It also provides 10% or more of the daily value for 16 vitamins and minerals:
Calcium
Copper
Iodine
Magnesium
Pantothenic acid (B5)
Phosphorus
Potassium
Riboflavin (B2)
Selenium
Thiamin (B1)
Vitamin A, RAE
Vitamin B6
Vitamin B12
Vitamin C
Vitamin D
Zinc
Combining milk with a banana offers an excellent range of essential nutrients.
5. Mixed Berry Protein Shake
Blend a scoop of protein powder with frozen berries to create a mixed berry protein shake with a thick, refreshingly cold texture.
A 32-gram scoop of whey protein mixed with a 150-gram cup of frozen mixed berries provides 191 calories, 6.2 grams of fiber, and 26.1 grams of protein (9, 10).
It also provides more than 10% of the daily value for 13 different micronutrients:
Calcium
Choline
Folate, DFE
Magnesium
Pantothenic acid (B5)
Phosphorus
Riboflavin (B2)
Selenium
Vitamin B6
Vitamin B12
Vitamin C
Vitamin K
Zinc
6. A Handful of Almonds
A handful of almonds is a nutrient-rich snack that delivers fiber, protein, and healthy fats.
One ounce (28.35g) of almonds contains 164 calories, 6.0 grams of protein, and 3.5 grams of fiber (11).
It also provides at least 10% of the daily value for six vitamins and minerals:
Copper
Magnesium
Manganese
Phosphorus
Riboflavin (B2)
Vitamin E
7. String Cheese
String cheese is simply cheese that has been heated to create a peelable, stringy texture, and it comes in its own convenient single-serve packaging.
In other words, it is snack-sized and just as nutritious as regular cheese.
An ounce (28.35g) stick of string cheese provides 84 calories, and 6.7 grams of protein. It also offers four micronutrients at more than 10% of the daily value (12):
A quick bowl of Swiss muesli, featuring oats, nuts, dried fruit, and seeds, offers more nutritional value than many common snacks.
Pairing two-thirds of a cup (55g) of Swiss muesli with a 244g cup of 2% milk provides 316 calories, 5 grams of fiber, and 14.2 grams of protein (13, 14).
This healthy snack impressively offers more than 10% of the daily value for sixteen vitamins and minerals:
Calcium
Choline
Copper
Iodine
Magnesium
Pantothenic acid (B5)
Phosphorus
Potassium
Riboflavin (B2)
Selenium
Thiamin (B1)
Vitamin A, RAE
Vitamin B6
Vitamin B12
Vitamin D
Zinc
9. Boiled Eggs
Boiled eggs take only a few minutes to cook and provide a good amount of protein along with several essential micronutrients. They offer numerous essential micronutrients for relatively few calories.
Two large (50g) boiled eggs provide 155 calories and 12.6 grams of protein. They also offer nine vitamins and minerals at more than 10% of the daily value (15):
Choline
Folate, DFE
Pantothenic acid (B5)
Phosphorus
Riboflavin (B2)
Selenium
Vitamin A, RAE
Vitamin B12
Vitamin D
10. Canned Mackerel on Rye Toast
Rye, a whole-grain bread rich in fiber and minerals, pairs well with canned mackerel, which adds omega-3, protein, and several fat-soluble vitamins.
This snack features nutrient-rich ingredients and it’s affordable and easy to make.
Two regular slices of toasted rye bread paired with a 75-gram can of mackerel provides 253 calories, 3 grams of fiber, and 21.9 grams of protein (16, 17).
This snack also offers at least 10% of the daily value for eighteen vitamins and minerals:
Calcium
Choline
Copper
Folate
Iron
Magnesium
Manganese
Niacin (B3)
Phosphorus
Riboflavin (B2)
Selenium
Sodium (26%)
Thiamin (B1)
Vitamin A, RAE
Vitamin B6
Vitamin B12
Vitamin D
Zinc
11. Tuna, Mayo and Sweet Corn
This quick, high-protein snack combines light tuna, mayonnaise, and sweet corn.
Combining 3 ounces (85g) of light tuna (canned in water) with 1 tablespoon (14g) of mayonnaise and 3.5 ounces (100g) of canned sweet corn provides 256 calories, 1.7 grams of fiber, and 24 grams of protein (18, 19, 20).
It also contains thirteen vitamins and minerals at 10% of the daily value or more:
Copper
Folate, DFE
Iron
Magnesium
Niacin (B3)
Pantothenic acid (B5)
Phosphorus
Riboflavin (B2)
Selenium
Sodium (25%)
Vitamin B6
Vitamin B12
Vitamin K
12. A Handful of Peanuts
Like almonds, peanuts offer a range of essential nutrients in a small serving.
An ounce (28.35g) serving of oil-roasted peanuts provides 170 calories, 2.7 grams of fiber, and 7.9 grams of protein (21).
This quick snack also offers more than 10% of the daily value for five vitamins and minerals:
Copper
Magnesium
Manganese
Niacin (B3)
Vitamin E
13. Yogurt With Fresh Raspberries
Dairy foods and raspberries omake a great pairing, from raspberries and cream to raspberry milk.
Mixing raspberries with yogurt is not only delicious, but it’s packed with nutrients.
Pairing a 245-gram cup of plain Greek yogurt with a 144-gram cup of raspberries provides 293 calories, 8 grams of fiber, and 23 grams of protein (22, 23).
This healthy snack offers an impressive 15 vitamins and minerals at more than 10% of the daily value:
Choline
Copper
Magnesium
Manganese
Pantothenic acid (B5)
Phosphorus
Potassium
Riboflavin (B2)
Selenium
Thiamin (B1)
Vitamin A, RAE
Vitamin B6
Vitamin B12
Vitamin C
Zinc
14. Celery Sticks with Peanut Butter
The crunchy combination of celery sticks and peanut butter provides fiber, healthy fats, and protein, along with a range of vitamins and minerals.
Two tablespoons (32g) of chunk-style peanut butter paired with fifteen small celery sticks (60g) provides 197 calories, 3.5 grams of fiber, and 8.1 grams of protein (24, 25).
This combination also offers at least 10% of the daily value for these eight vitamins and minerals:
Copper
Magnesium
Manganese
Niacin (B3)
Pantothenic acid (B5)
Vitamin B6
Vitamin E
Vitamin K
15. Protein Bar
While the nutritional quality of protein bars can vary, they offer a better snack option than candy or bakery items.
Always check the ingredients and nutrition label to compare options—the less added sugar and added fat, the better.
Based on USDA data, a 35-gram protein bar can provide 144 calories, 2.6 grams of fiber, and 10.6 grams of protein. This example also has nine micronutrients at over 10% of the daily value (26):
Copper
Folate
Iron
Phosphorus
Riboflavin (B3)
Vitamin A, RAE
Vitamin C
Vitamin E
Vitamin K
Final Thoughts
If you’re trying to make healthier snacking choices, consider stocking up on some of these ingredients.
These snacks are not only quick and easy to prepare but also provide a wide range of essential nutrients.
Michael works as a nutritionist in a community setting and holds a Master's Degree in Clinical Nutrition. He is a Registered Associate Nutritionist with the Association for Nutrition.
