09/23/2024
Constantly on the go with no time for meals? Try these healthy, guilt-free snacks that are perfect for helping you power through your busy day!
By Laura Nahins, Registered Dietitian, Nuvance Health
Searching for nutritious snacks to take with you on the go doesn’t have to be difficult. From crunchy to salty or sweet, power up with these healthy snacks and get the energy boost you need to power you through your busiest days!
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On-the-go protein-based snacks
Protein-based snacks are an easy way to get your fill of macronutrients when you don’t have time to sit down for an entire meal. Naturally low in carbs and sugar, protein-based snacks are easy to carry around while on the go. They can also save you time and money because they are widely available and inexpensive.
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Here are some examples of healthy pre-packaged protein-based snacks that are great for when you’re on the go:
- Cheese crisps
- Protein puffs
- Protein chips
- Chickpea puffs
- Kefir
- Animal-based protein sticks made with grass-fed beef or cage-free chicken or turkey
- Cheese sticks
- Individual nut butter or seed butter packets
- Hummus
On-the-go grain-free snacks
Grain-free snacks are an excellent choice when it comes to healthy on-the-go snacks because they contain less carbs and sugar than traditional packaged snacks. Grain-free also means gluten-free because these snacks are typically made using almond flour, seeds or coconut flour. Grain-free snacks offer the benefit of containing healthy fats, fiber and protein for satisfying your hunger longer.
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Here are some examples of pre-packaged grain-free snacks that can accompany you on your next trip out the door:
- Flaxseed crackers
- Seaweed snacks
- Pea crisps
- Grain-free casava tortilla chips
- Roasted or dehydrated chickpeas
- Almond four or nut-based crackers
- Veggie sticks
How to make on-the-go snacks
Making your on-the-go snacks is the best way of controlling the ingredients in your food! Better yet, you can make smaller portion sizes that are not only great for carrying when you’re on the go but reduce the chances that you will overindulge.
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Here are some examples of on-the-go snacks you can make right now:
- ¼ cup of mixed nuts, including almonds, hazelnuts, walnuts, macadamia, cashews or Brazil nuts
- String cheese or cheddar cheese sticks with low-sodium turkey deli slices
- Cucumber slices with a drizzle of tahini on top for added protein
- Sliced celery with 2 tablespoons of nut butter such as peanut or almond; add raisins for extra fiber and sweetness
- Hard-boiled eggs with everything seasoning or hot sauce
- Four ounces of low-fat cottage cheese with blueberries (or any fruit)
- Seven ounces of Greek yogurt sprinkled with cinnamon and unsweetened coconut flakes Quick tip: You can add pumpkin or sunflower seeds to your yogurts or oatmeal to increase the protein content.
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The bottom line: Protein-based and grain-free snacks can be an easy solution for when you need a quick boost while you’re on the go! These snacks can give you energy on those really busy and demanding days when you don’t have time to stop and eat a whole meal. On-the-go snacks such as cheese crisps, protein chips or grain-free flaxseed crackers are healthy choices to keep you fueled up. Preparing snacks at home before you head out the door is a great way to control the ingredients in your food. Whichever snack you end up choosing, make sure you’re getting protein, fiber and healthy fats to help keep you satisfied all day long!