17 Tasty and Simple Healthy Snacks for All Dietary Needs

There's nothing like a yummy snack in the middle of the day or even late at night. Contrary to the perception of snacks being just "extra" calories that could ruin your main meals, they can actually contribute to a healthy diet.

Frances Largeman-Roth, RDN, nutrition expert and author of Everyday Snack Tray states, "Having snacks between meals helps maintain energy levels especially during mid to late afternoons, a period when many of us experience a dip in energy." Whether you require energy to power through a strenuous workout or just to satiate your hunger post dinner, snacks prove to be extremely useful.

Largeman-Roth suggests that we should try to include nutrient-dense foods in our snacks as much as possible. These include fruits, vegetables, dairy and whole grains. It is okay to consume slightly processed food sometimes as most foods undergo some level of processing before they reach our homes.

However, when you choose to eat processed food, don't forget to check the nutrition label. A lengthy list of unfamiliar ingredients may indicate an ultra-processed food which can pose health risks like obesity and cardiovascular diseases. Largeman-Roth recommends looking for snacks having at least 3 grams of fiber and 8 grams of protein, and not more than 12 grams of added sugar. For those who love salty snacks, keeping the sodium content below 200 milligrams is advisable.

Here are 17 healthy snack ideas that fit the criteria mentioned by Largeman-Roth. Best part? None of them require cooking or a recipe.

Plain crackers and hummus can be made more enjoyable by adding olives for a rich, briny flavor along with some added health benefits like fats and vitamin E.

Foods with naturally vibrant colors like the bold orange of sweet potato and avocado green of guacamole indicate that they are rich in nutrients and antioxidants.

Have you tried a Medjool date filled with PB? It's a dessert secret, high in protein and naturally sweet. Spread some natural peanut butter into the fruits for a delightful snack.

Elevate your fiber and protein intake with a healthier version of nachos, choosing chips made with beans. Add fresh salsa for a serving of produce.

Although not new, veggies with a dip make a very healthy snack. Throw in some slices of deli turkey for added protein.

For a quick protein fix, grab a bag of jerky. Try out different varieties like salmon jerky paired with crunchy bell pepper strips.

Create a healthy yet elegant snack using mozzarella balls, strawberries and basil leaves. The transition between sweet and salty can be refreshing.

Consider slicing apples horizontally to create apple "bagels", perfect for topping with almond butter and a sprinkle of chocolate chips.

Create a personalized trail mix with your favorite nuts, seeds, and dried fruits.

Don't forget about the protein-rich cottage cheese that can easily fill you up between meals. Pair it with any fruit of your choice.

The phrase “dried cheese” might give you pause, but hear us out. Whisps’ dehydrated cheese crisps provide all the calcium and protein of regular cheese without the need for refrigeration. And when you combine them with nuts, like in their Garlic Herb Cheese and Nut Mix, you get a high-protein, savory snack you can take anywhere.

Tuna pouches like the albacore single-serve ones from Wild Planet make the simple goodness of an open faced tuna sammie a snap. Each 3-ounce pouch provides 21 grams of protein and the bread supplies a bit of satiating fiber.

Fresh fruit is always a great snack, but it doesn’t keep indefinitely in a gym bag or purse. For the same punch of nutrients in a portable package, try dried fruit bars like That’s It. Their probiotic mango and blueberry bars contain active cultures to promote a healthy gut (plus 5 grams of fiber, to boot). Top with a layer of peanut butter for an even more filling snack.

It’s not just for breakfast! A bowl of granola with milk works just about any time. Nature’s Path Peanut Butter Granola is a smart option for its 4 grams of fiber and 7 grams of protein per serving. Pour on some cow’s milk or soy milk to take the protein content even further.

Call ‘em soybeans, edamame, or green beans, these little soy nuggets are just the thing when you want a single food snack with excellent nutrition. One cup of steamed edamame contains 8 grams of fiber, 18 grams of protein, 0 added sugars, and just 188 calories.

If you’re gluten-free, you may have already discovered buckwheat, the gluten-free grain that provides plenty of fiber and protein. But if you haven’t, check out Better With Buckwheat’s array of tasty cracker varieties. A hard-boiled egg or two goes well with any of the flavors.

Pistachios’ unique claim to fame (besides their pretty green color): they’re one of only a few plant foods that provide complete protein. This is the kind that contains all the essential amino acids your body can’t produce on its own. In a 1-ounce (49-nut) serving of pistachios, you’ll get as much protein as in an egg, plus 3 grams of fiber. Check out Wonderful Pistachios’ creative flavor options that make this snack even more fun to crunch.