I'm a Registered Dietitian, and These Are the Snacks I Recommend

I'm a Registered Dietitian, and These Are the Snacks I Recommend

Even when your meal planning is on point, you might find yourself dealing with the midday hangries. When that happens, healthy snacks can help you curb your cravings and potentially keep you from eating everything in sight when dinner rolls around.

So what’s the key to healthy snacking? “The secret snack sauce: Aim for some combo of healthy fat, protein, and fiber for energy and to feel full and satisfied,” says Keri Glassman, MS, RD, CDN, and one of the rockstar nutrition experts for Sugar Free 3.

Keep snacks around 150 to 200 calories, Glassman says, so they don’t turn into meals in disguise. And if you’re going for a higher-protein snack, aim for 5 to 15 grams of protein.

So what healthy snacks does a registered dietitian reach for? Here are Glassman’s go-to picks.

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Grab-and-Go Healthy Snacks

Healthy snacks don’t have to be complicated. Glassman swears by these quick and simple options.


edamame | vegan protein sources

One cup of shelled edamame provides 18 grams of protein, along with key vitamins and minerals such as folate, vitamin K, and iron. “Sprinkle with a little sea salt or even nutritional yeast for bonus nutrients,” Glassman says.

Greek yogurt

greek yogurt- food to boost your mood

A 5-ounce container of plain low-fat Greek yogurt has around 15 grams of protein and 110 calories, along with gut-friendly bacteria. “Sprinkle a little cinnamon for a ‘sweet’ flavor,” Glassman says.

Hard-boiled eggs

How To Eat More Protein - hard boiled eggs

“Eggs contain all nine essential amino acids, which makes them an ideal protein source for those who want a meatless option,” Glassman says. “They also provide hard-to-get nutrients like vitamin D and choline.”

Baked chickpeas

chickpeas | vegan protein sources

Make roasted chickpeas in the oven, or try Biena Chickpeas — made with chickpeas, sunflower oil, and salt, this healthier packaged snack offers 6 grams of protein and 6 grams of fiber per serving.

Pumpkin seed butter

nut butter - best snacks

If you love nut and seed butters, Glassman recommends 88 Acres Unsweetened Roasted Pumpkin Seed Butter Pouches. This allergy-friendly seed butter provides 9 grams of protein in a convenient, packable pouch. “Spread some onto whole grain toast, crackers, or veggies for an easy protein-rich snack,” she says.

Cottage cheese

cottage cheese - healthy snacks

“Cottage cheese is making a comeback,” Glassman says. One great option: Good Culture 3g Sugar Cottage Cheese, which is available in flavors like Simply Pineapple and Simply Raspberry, this line has 15 grams of protein and only 3 grams of natural sugar per serving (and no added sugar).


Make-Ahead Healthy Snack Recipes

If you have a few minutes to meal prep, make these healthy homemade snacks for the week ahead.

Peanut Butter Berry Yogurt

Need to satisfy a sweet craving? “Take your Greek yogurt up a notch by mixing in peanut butter for a boost of flavor, satiating healthy fats, and protein,” Keri says. “Top with fresh antioxidant-rich raspberries.”

Get the recipe here.

Tuna Chickpea Salad

“Don’t just reserve salads for lunch and dinner — a smaller portion is a great savory snack,” Glassman says. This recipe mixes canned tuna and chickpeas with fresh veggies for a crunchy, satisfying snack.

Get the recipe here.

Nut and Seed Bread

When you’re craving carbs, try this gluten-free “bread” instead — it’s made with nuts, seeds, and eggs.

Get the recipe here.

Veggie and Parmesan Mini Egg Muffins

“Sneak in more veggies with these mini egg muffins,” Glassman says. They provide plenty of protein thanks to ingredients like eggs, wheat germ, and cottage cheese.

Get the recipe here.

Cilantro Lime Avocado Yogurt Dip

“Mix Greek yogurt with avocado — helloooo, healthy fats! — and flavor-boosting ingredients like garlic, chili powder, lime, and cilantro to create a refreshing, versatile dip,” Glassman says. “Pair with veggies or chips for a simple, high-protein snack.”

Get the recipe here.