Anna Wootton

Healthy Snack Options

In the past few months, I have had a few reader requests for posts about meal planning, meal building and healthy snack ideas.

I previously addressed meal planning and balanced meal building (though if there is anything more specific you want to know on either of those subjects, shoot me an email).

So now it’s time to get on with your snackeroo options!

Most who requested wanted snack ideas that fell into calorie brackets, so below I have snacks under 250, 200, 150 and 100 calories.

They are all balanced snacks, providing a fruit or veg serving or a whole grain or protein serving and/or a healthy fat, though some are better used as your ‘treat’ and others as sustenance snacks to get you through the day. They are ALL vegetarian, many vegan, many gluten-free. None of them involve sugar either ;). At least, not sugar in its white or brown processed form, but instead low-glycemic natural sweeteners, in keeping with other recipes on this blog.

If you have any others to add, please do in the comments below and I will update this post as we go. I love to get snack ideas myself, so would appreciate any input you have!

NOTE: In the nutritionals in brackets, c = cals, F = fat, C = carbs, P = protein :).

  • Cracker snack: 2 graham crackers spread with 2 tbsp lowfat cream cheese, 1 tsp honey and 1/4 cup kiwi fruit slices (223 c, 7.3g F, 35.6g C, 5.3g P)
  • Apple and cheese: 2 ounces of halloumi cheese, grilled, served with 1/2 cup seedless green grapes (237 c, 17.1g F, 9.3g C, 12.5g P)
  • Homemade trail mix: 1/4 cup almonds (or other nuts) mixed with 1/4 cup raisins or other dried fruit (245 c, 11.9g F, 33.9g C, 6.2g P)
  • Baked apple: stuff with 1 tbsp tahini, 1 tbsp chopped almonds, 1 tsp vanilla, cinnamon (232 c, 11.3g F, 30.6g C, 4.3g P)
  • Healthy protein-rich Java Chip Frappuccino (225 c, 6.6g F, 18.2g C, 21.5g P)
  • Protein Muffin in a Mug (222 c, 6.2g F, 15.1g C, 27.4g P)
  • Better-than-Starbucks’ Pumpkin Cream Cheese Muffin (206 c, 10.3g F, 24.3g C, 4.2g P)
  • Better-than-Ice-Cream Chocolate Protein Shake (220 c, 7.2g F, 13.1g C, 29.1g P)
  • Protein and veg mini-meal (idea from Sarah) – 1 hardboiled egg with 1/2 cup chopped veggies and 1 rice cake spread with 1 tbsp almond butter (222 c, 14.2g F, 16.4g C, 9.2g P)

  • Mini green smoothie: 1/2 frozen banana, 3/4 cup almond milk, 2 tsp peanut butter, 1 cup spinach and 2 tsp agave nectar blended together (191 c, 7.9g F, 28.5g C, 4.9g P)
  • Half a PB & J: 1 slice bread spread with 1 tbsp peanut butter and 1 tbsp fruit-sweetened jam (194 c, 8.4g F, 26.3g C, 4.7g P)
  • Hummus platter: 1/3 cup carrot sticks, 1/3 cup cucumber sticks and half a pita (you can grill it and tear it up to make pita chips if you like) with 4 tbsp hummus (196 c, 5.9g F, 29.5g C, 7.7g P)
  • Oatmeal: 1 packet regular instant oatmeal made with 1 cup almond milk. Top with 1 tsp peanut butter, 1 tsp honey and 1 tbsp unsweetened applesauce (200 c, 7.5g F, 29g C, 6g P)
  • Edamame: 1/2 cup shelled edamame sprinkled with salt (188 c, 8.7g F, 14.1g C, 16.6g P)
  • Deviled eggs lightened up (recipe here): 4 halves (181 c, 9.7g F, 8.3g C, 15.4g P)
  • 1 apple, quartered and cored, served with 1 tbsp peanut butter (189 c, 8.4g F, 28.3g C, 4.5g P)
  • Apples in a jar: nutrition similar to apple + pb, above
  • 1 banana, dipped in 1 tbsp peanut butter (199 c, 8.5g F, 30.1g C, 5.3g P)
  • Strawberry banana tofu shake – this recipe sounds fabulous (vegan but with soy)! (196 c, 4.5g F, 34.7g C, 8.4g P)
  • LUNA protein or regular bars (varies, around 170-190 c)
  • Mini brunch: toast 1 wholegrain toaster waffle and top it with 1/3 cup nonfat Greek yogurt stirred with 1 tsp honey, and 1/2 cup sliced strawberries (or bananas, or fruit of choice) (178 c, 2.5g F, 28.8g C, 9.7g P)
  • 1/2 cup Healthy Peanut Butter Honey Granola with 1/3 cup plain nonfat Greek yogurt (190 c, 4g F, 26g C, 11g P)
  • 1 serving seaweed snacks (idea from Jocelyn(167 c, 15.9g F, 3.9g C, 1.9g P)
  • 1/2 cup nonfat Greek yogurt (plain) topped with 1/2 cup healthy cereal of choice (idea from Sara) (166 c, 0.5g F, 27.5g C, 13.8g P)

  • Greek yogurt parfait: 1/2 cup nonfat plain Greek yogurt mixed with 2 tsp honey and layered with 1/2 cup sliced strawberries (138 c, 0.2g F, 21.6g C, 12g P)
  • Cup of soup: My personal favourites are Gardennay soups that come in low-sodium varieties. I love their butternut squash soup (approx. 120 c, 1.2g F, 23g C, 3g P)
  • Mini tortilla pizza: 1 tortilla spread with 2 tbsp tomato paste or sauce and sprinkled with 1 ounce lowfat mozzarella. Top with 1/3 cup chopped cherry tomatoes (133 c, 4.3g F, 15.3g C, 3.2g P)
  • Cheese and fruit take 2: 1/2 cup lowfat cottage cheese with 1/2 cup pineapple chunks (140 c, 2.3g F, 14.3g C, 15.9g P)
  • Sweet potato with cinnamon yogurt: Microwave a medium sweet potato till cooked and serve topped with 4 tbsp nonfat plain Greek yogurt and 1 tsp cinnamon (145 c, 0.2g F, 27.7g C, 8.1g P)
  • Apple Maple Walnut Protein Muffin (116 c, 3g F, 13g C, 8g P)
  • Double Chocolate Protein Muffin (113 c, 2.8g F, 12.2g C, 8.1g P)
  • Lemon Poppyseed Protein Muffin (108 c, 3.3g F, 10.3g C, 8g P)
  • Vegan Chocolate Mousse-Pudding (147 c, 3.9g F, 24g C, 7.9g P)
  • Raw Peanut Butter Ball (125 c, 10.3g F, 6.1g C, 3.1g P)
  • Homemade blueberry muffin (119 c, 2.8g F, 21.7g C, 2.2g P)
  • Healthy brownie balls – recipe here (109 c, 6.8g F, 12.2g C, 3.6g P)
  • 1 cup strawberries and 1 piece string cheese (idea from Stephanie(126 c, 6.4g F, 12.1g C, 7g P)
  • 1 rice cake spread with 2 tbsp light cream cheese and sprinkled with 1 tbsp chopped pecans (idea from Stephanie(150 c, 12.1g F, 8.8g C, 2.9g P)

  • Mini Greek salad: 1/3 cup chopped cucumber, 1/3 cup cherry tomatoes, halved, mixed with 1 tsp balsamic vinegar, 1 tsp olive oil 2 tsp lemon juice, a sprinkling of oregano and 1.5 tbsp lowfat feta cheese (97  c, 6.2g F, 5g C, 3.4g P)
  • Popcorn: 3 cups popped popcorn (93 c, 1.1g F, 18.7g C, 3.1g P)
  • Date Dough Ball (86 c, 3.2g F, 13.8g C, 1.6g P) 
  • 15 olives (76 c, 7g F, 4.1g C, 0.6g P)
  • Chocolate-dripped strawberries: melt 1 tbsp chocolate chips and cut up 3/4 cup fresh strawberries. Dip and enjoy! (91 c, 3.4g F, 14.5g C, 1.5g P)
  • Chocolate protein pudding: stir 2 tbsp cocoa powder and 1 packet stevia into 1/2 cup nonfat Greek yogurt (96 c, 1.4g F, 10.4g C, 13.4g P)
  • I am ALL about finding new snack ideas so if you don’t see your favourite healthy snack listed here, please share! I will update the post with people’s recommendations :).


  • May 17, 2012

    Hardboiled eggs are a go to protein snack of mine. I nosh on one with a side of cut up veg and some rice cakes with almond butter…so yummy

  • May 17, 2012

    You are just full of snack goodness! Loving all the snacks you have here, I try to switch up my snacks but I find myself just doing luna bars or clif bars!

  • May 17, 2012

    yay! this is such a great post. my favorite snacks include: apples + almonds; apples + nut butter; greek yogurt + cereal. plus new creations with pb2 have been making quite an appearance lately. i love the way you have this organized – by calorie level. this is great so you can really target what you are needing based on your hunger and activity levels. thanks anna!

  • May 17, 2012

    You got a lot of my favorites in there! I love that you include a lot of fruit, veggies, eggs and yogurt. One of my favorite snacks is apples with nut butters. 🙂

  • May 17, 2012

    I’ve been stuck in a bit of a food rut lately, so thank you for these healthy & delicious snack ideas, Anna. I will have to try many of them 😀

  • May 17, 2012

    Holy tons of snack ideas!

    My favorite snacks lately have been strawberries and string cheese or a rice cake spread with cream cheese and sprinkled with chopped pecans.

  • May 17, 2012


    What a fantastic post Anna! 😀 Seriously! I LOVE THIS! I am going to make your protein mug muffin some time very soon 🙂

  • May 17, 2012

    I loveeee the apple stuffed with tahini idea. Seriously RIGHT up my alley. This is a great post, way more ideas than people usually list. Im glad you commented on my blog so I could find yours!

  • May 17, 2012

    These are some of my favorite snacks! In the summer I can’t get enough protein smoothies… which I typically turn into ice cream because I like them so thick. 🙂

  • May 18, 2012

    I’m obsessed with seaweed! Gives a fun crunch

  • May 20, 2012

    Yum! I want to try the chocolate and strawberries right now!

  • May 20, 2012

    My snacks every day are:
    – a tin of tuna or some ham with cut up carrot sticks
    – a piece of fruit with some toasted almonds
    – a piece of dark chocolate with some strawberries or some apple wedges.

    I avoid the peanut butter and yummy snacks like muffins, even if they are healthy, because I go overboard!