25 Healthy Snacks


When hunger strikes, what’s healthy can take a backseat to convenience. You’re pressed for time, and you need to satisfy your craving. Healthy snacks are an important part of a healthy diet. Here are 25 healthy snacks to fit every taste and situation.

Healthy snacks for Busy Parents

Rucksnacks Healthy Snacks Ideas

Quick and Healthy Snacks

When you are at home and want something quick and healthy, these snacks are perfect. Whether you want sweet, spicy, or savoury, we have you covered.

1. Spicy Popcorn

When you are in the mood for something spicy, try popcorn and then add a little hot sauce and some blue cheese crumbles. You have a quick delicious snack that will satisfy your craving for something spicy and salty.

2. Cucumber Slices

Substitute your crackers for cucumbers. Add cream cheese, fresh dill, and smoked ham. These savoury treats taste great.

3. Caribbean Salsa

Plantain chips go great with Caribbean salsa. You can make you own. Chop banana, cucumber, bell pepper, onion, and a jalapeno. Toss it all together with lime juice for homemade salsa.

4. Cracked and salad

Using plain crackers, or better still use a high fibre option such as rye crackers, add some freshly prepared mixed salad (onion, tomato, peppers, lettuce etc.) and use a low-fat sauce or dressing. Some really healthy options available like rapeseed dressings, so top up on your healthy fats too!

High Protein

High protein snacks can help you feel full longer. Keeping these snacks full of protein on hand will keep you from reaching for less healthy options.

5. Cottage Cheese

One serving of cottage cheese has 20gof protein. Pair it with some fruit for a balanced snack.

6. Hard-boiled Eggs

Hard boiled eggs are full of protein, healthy fats, and vitamins. They are also easy to eat on the go. Pickled eggs are also a good option.

7. Greek Yogurt

Greek yoghurt has between 12 and 20gof protein. It also has calcium and probiotics. It’s a great way to satisfy your craving for something sweet and creamy while staying healthy.

8. Beef Jerky Or Beef Biltong

Keep a few packs in your kitchen or carry with you in your bag  – for a healthy beef snack, order some Rucksnacks and you will never run out of tasty healthy snacks.

High Fibre

Fibre is an important part of a healthy diet. Unfortunately, many of us don’t get enough fibre. These healthy snack options make it easy and delicious to increase your fibre intake.

9. Porridge/Oatmeal

Porridge/Oatmeal is a quick and healthy snack with protein and fibre. Customise it by adding your favourite fruit to make it even more nutritious.

10. Edamame beans

Edamame can be enjoyed several different ways. You can get single serve packs that you pop in the microwave, or even enjoy frozen if you prefer.

11. Roasted Chickpeas

Chickpeas are a nutritional powerhouse with 5g of fibre and protein per serving. Not bad for 120 calories. To make your own roasted chickpeas, rinse and drain chickpeas. Then toss them with olive oil, salt, pepper, and curry. Bake them at 425 for 45 minutes for a tasty snack. Roasting them yourself gives you the advantage of being able to add your own spices.

12. Apples with Almond Butter

Apples contain about 3g of fibre. Slice it up and add some almond butter for another one to 2g of fibre. You’ll also get plenty of vitamin C and healthy fats. Sounds like a great way to get your fibre.


School and university/college can be stressful. When you are pressed for time, these healthy snacks can help improve your concentration and your health.

13. Waffles/crackers with Nut Butter

Whole grain waffles or crackers have lots of complex carbohydrates and fibre. These are good for sustaining energy levels. Add some nut butter to your waffle for protein and healthy fat and you have a wholesome snack.

14. Vegetables and Hummus

Sliced vegetables are easy to eat and dip when you are studying. Add some extra flavour by dipping them in hummus, which is a nutritional powerhouse on its own right.

15, Trail Mix

Trail mix is a great snack when you are on the go. Combine your favourite cereal(check sugar content!), raisins, dried cherries, dark chocolate chips, and sunflower seeds for a healthy snack anytime.

16. Banana Pie

This isn’t your traditional banana pie, but it does combine the same flavours. Take a cracker and a dark chocolate spread on it. Add sliced bananas, and top with shredded coconut. It’s a great way to satisfy your sweet tooth and stay healthy. For a healthy alternative to Nutella, check out the following review by Wyldsson.


Sports are fun and great exercise for your body. Research shows that active people tend to get hungry every four hours. When you are burning lots of calories, these are a great way to refuel.

17. Quesadillas

Choose whole wheat tortillas. Add some shredded cheese, sliced onion and peppers, and beans. Pop it in the microwave till the cheese is melted and you have a filling snack with carbs, vegetables, and why not top it off with some protein. Include a pack of Rucknacks for over 16g of protein for a very filling snack!

18. Low Fat Chocolate Milk

While it may not sound like the healthiest option, the protein in carbs found in chocolate milk will actually stimulate muscle growth. It’s also quick and convenient. It’s easy to consume right after a sporting event or a workout. While sports drinks are full of sugar and not much else, chocolate milk will keep your blood sugar steady.

19. Homemade Bars

These are a great alternative to things like biscuits/cookies and buns. They are made with whole grain, and figs are a very nutritious fruit. They help replace glycogen in your muscles, and they are full of fibre and complex carbs. They are also easily portable, so you can keep them in your gym bag.

20. Peanut Butter Sandwich

This is a great snack for athletes because it has carbs, protein, and healthy fats, Use whole wheat bread and natural peanut butter. Add a glass of low-fat milk to add even more protein and vitamins to your snack.


Healthy snacks you can keep at your desk or workstation are essential on those long work days. When you get hungry, you have trouble concentrating on your work. You may be more irritable. Snickers said it best when they said “You’re not you when you’re hungry.” These snacks are perfect options to keep your hunger at bay and keep your productivity up.

21. Beef Jerky

Beef jerky is a high protein low carbohydrate snack. It’s also low fat. It’s a great way to include lean meat in your diet, and it’s incredibly convenient. It is easy to keep in your desk for a quick snack. Just make sure you aren’t on the phone when you are eating it. Pick up some packs of Rucksnacks for a healthy Beef Jerky, with no added sugar and nothing artificial ingredients!

22. Trail Mix

Make a trail mix with cashews, almonds, raisins, and pretzels. This will give you a low fat snack you can enjoy anywhere. The combination of protein, healthy fat, and carbohydrates will help keep you on track.

23. Kale Crisps

Kale crisp are very popular and a tasty healthy snack. All you need is to cut up some Kale, place on an oven tray (add grease proof lining) and sprinkle with oil. Add a pinch of salt and pepper and pop in the oven until crispy!

24. Veggie crisps

Vegetable crisps are a great way to satisfy your chip cravings with vegetables. Be careful, some veggie crisps are made with things like sweet potatoes and beets, but others are essentially potato chips with vegetable flour thrown in. The ones that are made from dehydrated vegetables offer many of the same health benefits as the fresh vegetables.

25. Olives

Olives are alow-calorie snack packed with vitamins and minerals. You can now purchase them in single serve packs. This makes it very easy to eat them on the go or at work. Add some crackers for a healthy filling snack.

These 25 healthy snacks will help you keep your diet on track and give you much needed energy during the day.