Yo Know Healthy Snacks for Hungry Teens

Adolescents undergo a period of rapid growth and development that requires optimal intake of both macronutrients (fat, protein, and carbs) and micronutrients (vitamins and minerals). Plus, proper nutrition may help teens excel in academic and athletic pursuits Yet, many popular snacks are high in refined grains, added sugars, and other ingredients that should be limited in teenagers’ diets. All the same, a variety of wholesome snacks can be purchased premade or easily made from scratch.

Apple and nut butter sandwiches

Nut butter and apple is a delicious and filling combo. Have your teen spread their favorite nut butter between sliced apple rounds for a fiber- and protein-rich snack. You can roll the edges in hemp seeds, chia seeds, or chopped nuts for extra crunch.

Cashew, almond, cherry, and dark chocolate trail mix

Trail mix is an easy, super healthy snack. You or your teen can mix creamy cashews, crunchy almonds, and chewy dried cherries with dark chocolate chips for an irresistible combination. Notably, these ingredients are excellent sources of vitamins, minerals, and antioxidants that teens need for optimal health.

Hummus jars

Hummus is a filling dip made from chickpeas. It’s packed with fiber, magnesium, folate, manganese, healthy fats, and protein. Layer the bottom of a Mason jar with a few scoops of hummus, then fill the jar with sliced veggies like carrots, cucumber, celery, and zucchini for a nourishing snack.

Mozzarella and cherry tomato skewers

Although teens have an increased need for calcium to support their growing bodies, inadequate teen calcium intake is a common issue, especially among teenage girls. Skewers of whole milk mozzarella balls and juicy tomatoes are not only loaded with calcium but also healthy fats, protein, and lycopene — a powerful antioxidant found in tomatoes that’s associated with numerous health benefits.

Bento snack boxes

Bento boxes are food containers with several compartments to keep snacks separated. They allow your teen to mix and match their favorite foods. Fill a bento box with a variety of foods rich in fiber, healthy fats, and protein. For example, pair a hard-boiled egg with veggie sticks, fresh fruit, whole grain crackers, and guacamole.

Apple and almond butter overnight oats

Overnight oats are prepped ahead of time so your teen can eat them right away. You can make snack-sized portions by using small 4-ounce (118-mL) Mason jars. This particular recipe is easy to prepare and combines nutritious ingredients like apples, almond butter, oats, and yogurt.

Chocolate no-bake energy bites

Chocolatey snacks are a teen favorite. Unlike most chocolate treats, these chocolate no-bake energy bites are packed with healthy ingredients like oats, dates, cashews, and almond flour to keep your teen energized between meals.

Peanut butter and jelly chia pudding

Chia seeds are loaded with nutrients that teens need, including protein, healthy fats, magnesium, calcium, manganese, and phosphorus. This peanut butter and jelly chia pudding recipe combines antioxidant-rich wild blueberries with creamy peanut butter and uses coconut milk so it’s safe for kids who need to avoid dairy.

Veggie, cheese, and egg muffins

Egg muffins are a smart choice for a make-ahead snack. Store these protein-packed muffins in the fridge or freezer so your teen can reheat them as needed.

Copycat RXBARs

RXBARs are made with minimal ingredients, and they’re many teens’ favourite granola bar. If you want to save money, try making your own at home.

Deviled eggs

Eggs are an excellent source of protein, as well as healthy fats and a variety of vitamins, minerals, and antioxidants. Deviled eggs are a tasty way to boost your teen’s protein intake.

Greek yogurt parfait with fruit, nuts, and chia seeds

You or your teen can make a tasty, protein-packed parfait by layering a Mason jar with full fat Greek yogurt, fresh berries, chopped nuts, and chia seeds. Greek yogurt packs 15 grams of protein per 6-ounce (170-gram) serving.

Tuna and cheddar lunch box bites

If your teen enjoys seafood, give these tuna and cheddar bites a try. Tuna is an excellent source of highly absorbable protein and provides omega-3 fats, which are important for teens’ brain development and function.

Edamame, chickpea, and feta salad

This tasty salad is packed with plant-based protein and makes a perfect choice for vegetarian teens. Plus, the feta adds a boost of calcium and healthy fat.

Chicken salad with apple, cranberry, and walnuts

This filling chicken salad combines protein-packed chicken with apples, dried cranberries, and walnuts for a savory and sweet snack. It’s great served on apple rounds or with crackers or celery sticks.

Roasted chickpeas

Crunchy, salty, and packed with plant-based protein, roasted chickpeas are a nut-free snack that your teen is sure to love.

five-ingredient nut-free trail mix

This nut-free trail mix contains a mix of nutrient-dense seeds, dried fruit, and dark chocolate chips that’s perfect for teens with nut allergies.

Easy banana oatmeal muffins

Most muffins are loaded with ingredients like added sugar and white flour, both of which should be limited in teenage diets. However, this recipe uses wholesome ingredients, such as bananas, rolled oats, and whole milk Greek yogurt.

Cheese, apple, and grape skewers

Stick cubes of cheese, whole red or green grapes, and apple chunks on wooden skewers to create a nutrient-dense, teen-friendly snack that can be prepared in minutes.

Guacamole, veggies, and tortilla chips

Avocados are high in healthy fats, fiber, magnesium, folate, and potassium. They’re easy for you or your teen to make into creamy guacamole, which can be paired with veggies and tortilla chips

Trail mix, nuts, and seeds

Many companies sell packaged trail mix, as well as salted or unsalted nuts and seeds. Shop for these products from companies like Go Raw, Food to Live, 365 Everyday Value, and Sahale Snacks online.

Granola bars and protein bars

Encourage your teen to choose protein and granola bars made with whole foods. The following bars are only sweetened with fruit and provide a good source of protein, fiber, and healthy fats:

Cheese sticks

Teens need healthy fat sources in their diets. Whole milk cheese not only provides calcium, protein, and healthy fats but also important minerals, including zinc and selenium, that support immune health Tillamook and Organic Valley are two companies that make high quality cheese sticks perfect for snacking.

Healthy chips

Chips may be scrumptious, but most don’t provide a good source of nutrients for teens. Yet, some flavorful chips are packed with colorful veggies and boast more fiber than traditional chips.

Turkey sticks

Turkey sticks are a jerky alternative made with ground turkey that provide a convenient, portable protein source.

Dried fruit

Teens can enjoy dried fruit as a sweet snack, and pair it with a handful of nuts or seeds if they want something more filling.

Fittingly, several companies sell unsweetened dried fruit products.

Premade energy bites

Some companies make nutrient-dense, premade energy bites that are packed with healthy ingredients like dried fruit, coconut, nuts, and oats.

Nut butter packets

Nut butter packets are an excellent snack for teens to have on hand. They can be spread on fruit, veggies, or dark chocolate — or simply enjoyed on their own.

Chicken and avocado salad

This recipe combines rotisserie chicken and avocado for a super satisfying combo that can be served alone or on crackers or sprouted grain bread.

Nut butter and banana open-face sandwich

Spread almond, peanut, or cashew butter on a slice of nutritious bread like Ezekiel bread, then top it with a sliced banana and drizzle of honey.