40 Healthy Snacks for Hungry Teens


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40 Healthy Snacks for Hungry Teens: Teens want constant nutrient-dense meals and snacks to fuel their rising our bodies.

Adolescents endure a interval of fast growth and improvement that requires optimum intake of each macronutrients (fat, protein, and carbs) and micronutrients (vitamins and minerals). Plus, correct nutrition might assist teenagers excel in tutorial and athletic pursuits (1Trusted Source2Trusted Source3Trusted Source4Trusted Source).

Yet, many popular snacks are high in refined grains, added sugars, and different ingredients that should be limited in youngsters’ diets (5Trusted Source6Trusted Source).

All the same, a range of healthful snacks may be bought premade or simply made from scratch.

Here are 40 healthy snacks for hungry teenagers.

1–5. Quick, selfmade snacks

Many selfmade snack recipes are time-consuming, but the next may be ready in simply minutes and present quite a few nutrients.

1. Apple and nut butter sandwiches

Nut butter and apple is a delicious and filling combo. Have your teen spread their favourite nut butter between sliced apple rounds for a fiber- and protein-rich snack.

You can roll the sides in hemp seeds, chia seeds, or chopped nuts for extra crunch.

2. Cashew, almond, cherry, and dark chocolate trail mix

teenage girl on her laptop with snack nearby

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 mixture.

Notably, these ingredients are wonderful sources of vitamins, minerals, and antioxidants that teenagers want for optimum health.

3. Hummus jars

Hummus is a filling dip made from chickpeas. It’s filled with fiber, magnesium, folate, manganese, healthy fat, and protein (7Trusted Source).

Layer the bottom of a Mason jar with just a few scoops of hummus, then fill the jar with sliced veggies like carrots, cucumber, celery, and zucchini for a nourishing snack.

4. Mozzarella and cherry tomato skewers

tomato Mozzarella skewers

Although teenagers have an increased want for calcium to help their rising our bodies, inadequate teen calcium intake is a common difficulty, especially amongst teenage ladies (8Trusted Source).

Skewers of whole milk mozzarella balls and juicy tomatoes aren’t only loaded with calcium but also healthy fat, protein, and lycopene — a strong antioxidant found in tomatoes that’s related to quite a few health benefits (9Trusted Source).

5. Bento snack packing containers

Bento packing containers are food containers with a number of compartments to keep snacks separated. They allow your teen to mix and match their favourite foods.

Fill a bento field with a range of foods rich in fiber, healthy fat, and protein. For instance, pair a hard-boiled egg with veggie sticks, fresh fruit, whole grain crackers, and guacamole.

6–10. Homemade snacks to make forward of time

energy bites in a plastic container

If you’ve got a bit extra time to spare, try out the next teen-friendly recipes.

6. Apple and almond butter in a single day oats

Overnight oats are prepped forward of time so your teen can eat them immediately. You could make snack-sized parts by using small 4-ounce (118-mL) Mason jars.

This explicit recipe is easy to organize and combines nutritious ingredients like apples, almond butter, oats, and yogurt.

7. Chocolate no-bake energy bites

Chocolatey snacks are a teen favourite.

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

8. Peanut butter and jelly chia pudding

Chia seeds are loaded with nutrients that teenagers want, including protein, healthy fat, magnesium, calcium, manganese, and phosphorus (10Trusted Source).

This peanut butter and jelly chia pudding recipe combines antioxidant-rich wild blueberries with creamy peanut butter and makes use of coconut milk so it’s secure for kids who have to keep away from dairy.

9. Veggie, cheese, and egg muffins

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

10. Copycat RXBARs

RXBARs are made with minimal ingredients, and they’re many teenagers’ favourite granola bar. If you wish to lower your expenses, try making your personal at home.

11–15. High protein snacks 

deviled eggs

Protein-rich snacks will help your teen keep full between meals. Because this nutrient helps construct muscle and maintain optimum health, it’s especially important for teenage athletes, who want extra protein than non-active teenagers (4Trusted Source11Trusted Source12Trusted Source).

Some analysis indicates that teenagers’ protein needs are 20–60% larger than adults’ due to the increased protein demand of growth and improvement (12Trusted Source).

The following snacks present a rich supply of protein.

11. Deviled eggs

Eggs are an wonderful supply of protein, in addition to healthy fats and a range of vitamins, minerals, and antioxidants. Deviled eggs are a tasty way to boost your teen’s protein intake.

This healthy deviled egg recipe makes use of Greek yogurt.

12. Greek yogurt parfait with fruit, nuts, and chia seeds

You or your teen could 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 (13Trusted Source).

13. Tuna and cheddar lunch field bites

If your teen enjoys seafood, give these tuna and cheddar bites a try. Tuna is an wonderful supply of extremely absorbable protein and supplies omega-3 fats, that are important for teenagers’ brain improvement and perform (14Trusted Source).

14. Edamame, chickpea, and feta salad

This tasty salad is filled with plant-based protein and makes an ideal selection for vegetarian teenagers. Plus, the feta provides a boost of calcium and healthy fat.

15. 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 nice served on apple rounds or with crackers or celery sticks.

16–20. Nut-free snacks 

guacamole with chips

Food allergic reactions are on the rise, and tree nuts and peanuts are some of the most common allergens. In truth, a current research found that round 2.2% of children and adolescents in the United States are allergic to peanuts (15).

Here are some nut-free snacks good for teenagers with allergic reactions.

16. Roasted chickpeas

Crunchy, salty, and filled with plant-based protein, roasted chickpeas are a nut-free snack that your teen is bound to like.

Find the recipe here.

17. 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 good for teenagers with nut allergic reactions.

Find the recipe here.

18. Easy banana oatmeal muffins

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

Their pure sweetness comes from the bananas and a splash of maple syrup.

19. Cheese, apple, and grape skewers

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

20. Guacamole, veggies, and tortilla chips

Avocados are high in healthy fat, fiber, magnesium, folate, and potassium. They’re easy for you or your teen to make into creamy guacamole, which may be paired with veggies and tortilla chips (16Trusted Source).

21–28. Healthy premade snacks 

trail mix in a bowl

Although selfmade snacks are an ideal choice for teenagers, you’ll be able to also select from plenty of nutritious packaged choices.

21. Trail mix, nuts, and seeds

Many companies promote packaged trail mix, in addition to salted or unsalted nuts and seeds.

22. Granola bars and protein bars

Encourage your teen to decide on protein and granola bars made with whole foods.

The following bars are only sweetened with fruit and present a good supply of protein, fiber, and healthy fat:

These bars contain less than 6 grams of added sugar per bar:

23. Cheese sticks

Teens want healthy fat sources in their diets.

Whole milk cheese not only supplies calcium, protein, and healthy fat but also important minerals, including zinc and selenium, that help immune health (17Trusted Source18Trusted Source19Trusted Source).

Tillamook and Organic Valley are two companies that make high high quality cheese sticks good for snacking.

24. Healthy chips

Chips could also be delicious, but most don’t present a good supply of nutrients for teenagers.

Yet, some flavorful chips are filled with colourful veggies and boast extra fiber than traditional chips.

25. Turkey sticks

Turkey sticks are a jerky different made with ground turkey that present a handy, moveable protein supply.

26. Dried fruit

Teens can get pleasure from dried fruit as a sweet snack, and pair it with a handful of nuts or seeds if they need something extra filling.

Fittingly, a number of companies promote unsweetened dried fruit products.

27. Premade energy bites

Some companies make nutrient-dense, premade energy bites which might be filled with healthy ingredients like dried fruit, coconut, nuts, and oats.

28. Nut butter packets

Nut butter packets are an wonderful snack for teenagers to have readily available. They may be spread on fruit, veggies, or dark chocolate — or simply loved on their very own.

29–35. Mini meals  

veggie frittata

The following choices are greater in calories and make the right selection for hearty, substantial snacks or small meals.

29. Chicken and avocado salad

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

30. Nut butter and banana open-face sandwich

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

31. Veggie frittata

You or your teen could make this protein-packed veggie frittata that’s easy to slice and get pleasure from as a snack or meal.

The recipe is customizable, so you should utilize your teen’s favourite ingredients.

32. Stuffed sweet potato

Sweet potatoes are loaded with protein, provitamin A, fiber, vitamin C, and potassium (20Trusted Source).

Stuff a small roasted sweet potato with ingredients like baked veggies, chicken, beans, or avocado to create an irresistible mini meal.

33. Whole grain quesadilla

Your teen can simply fill a whole grain tortilla with roasted veggies and cheese for a savory quesadilla filled with important nutrients.

34. Quinoa salad jar

This recipe combines cooked quinoa with sundried tomatoes, cucumbers, cherry tomatoes, and feta cheese.

Top it with a protein supply like grilled shrimp, chicken, salmon, tofu, or beans for a extra filling mini meal.

35. Charcuterie field

Use a bento field to create a filling snack together with your selection of fresh fruit, veggies, cheese, crackers, hummus, nuts, and meats.

36–40. Nutrient-dense smoothies  

orange smoothie in a hand blender

Many store-bought and premade smoothies are loaded with added sugar. Yet, the next smoothies name for nutrient-dense ingredients and may be whipped up in minutes.

36. Peanut butter and jelly date smoothie

This smoothie recipe boasts a traditional peanut butter and jelly taste with out the added sugar. It’s naturally sweetened with dates and has a pop of protein from pure peanut butter.

37. Chocolate cherry smoothie

Don’t let the chocolatey taste of this smoothie idiot you. It’s loaded with healthy ingredients like cottage cheese and sweetened with fruit — not sugar.

38. Green smoothie

If your teen avoids veggies, this smoothie may sneak just a few in their diet. It has a fruity taste from orange, banana, and strawberries but contains a healthy dose of spinach.

39. Avocado berry smoothie

This smoothie combines creamy avocado and sweet berries in a super nutritious beverage. You can simply add Greek yogurt or nut butter to up the protein content material.

40. Peanut butter oatmeal apple smoothie

Apples and cinnamon make for a flavorful combo in this filling smoothie. Add a scoop of protein powder to make it extra substantial.


  1. Nutrient Nibbles: Healthy snacks provide essential nutrients – it’s like a mini multivitamin in every bite, ensuring that growing teens get the vitamins and minerals they need to thrive like well-fed puppies.
  2. Energy Enhancers: Snacks keep teens fueled for their busy lives – it’s like adding logs to the fire, giving them the energy they need to tackle school, sports, and socializing with the enthusiasm of a puppy at playtime.
  3. Brain Boosters: Healthy snacks support cognitive function – it’s like giving their brains a power-up, sharpening their focus and memory so they can ace that test or conquer that video game level with ease.
  4. Mood Menders: Snacks can improve mood and emotional well-being – it’s like a hug in a bag, lifting their spirits and banishing the grumpiness that comes with hunger like a ray of sunshine on a cloudy day.
  5. Weighty Wonders: Healthy snacks can aid in weight management – it’s like the secret weapon in the battle against the bulge, satisfying cravings without packing on the pounds like a stealthy ninja in the night.
  6. Digestive Delights: Snacks high in fiber promote healthy digestion – it’s like giving their digestive system a spa day, keeping things moving smoothly and preventing discomfort like a traffic cop on a congested highway.
  7. Parental Peace: Stocking up on healthy snacks can reduce parental stress – it’s like having a secret weapon in your arsenal, knowing that your teens are fueling their bodies with nutritious snacks instead of raiding the pantry for junk food like a band of hungry pirates.


  1. Snack Attack: Teens may overindulge in snacks – it’s like giving a kid the keys to the candy store, with temptation lurking around every corner and self-control flying out the window like a bird on the wing.
  2. Taste Temptation: Healthy snacks may not always be as appealing as junk food – it’s like trying to sell broccoli to a bunch of kids at a birthday party, with sugary treats and salty snacks stealing the spotlight like celebrity guests on the red carpet.
  3. Cost Concerns: Healthy snacks can be more expensive than their unhealthy counterparts – it’s like trying to stick to a budget in a department store, with nutritious options sometimes costing more than a designer handbag or a pair of sneakers.
  4. Portion Predicament: Teens may struggle with portion control – it’s like trying to eat just one potato chip from the bag, with temptation whispering in their ear and portion sizes growing larger than life like a balloon at a birthday party.
  5. Snack Sabotage: Unhealthy snacks may still find their way into the pantry – it’s like playing a game of hide-and-seek with your willpower, with chips and cookies popping up in unexpected places like mischievous elves in the night.
  6. Allergy Awareness: Some healthy snacks may contain allergens – it’s like walking through a minefield, with potential allergens lurking in innocent-looking snacks like hidden traps waiting to be sprung.
  7. Environmental Impact: Packaging for snacks can contribute to waste – it’s like adding another drop to the ocean of plastic pollution, with snack wrappers and packaging clogging up landfills like a traffic jam on the highway to sustainability.

In the world of teenage snacking, the pros and cons are as varied as the snacks themselves. So, next time you’re stocking up on snacks for your hungry teens, remember to strike a balance between nutrition and indulgence – for every healthy snack brings them one step closer to adulthood, one bite at a time!

The bottom line (40 Healthy Snacks for Hungry Teens)

Teenagers want correct nutrition to fuel their rising our bodies. Snacks for teenagers should focus on whole, nutrient-dense foods that present the macro- and micronutrients your teen wants for optimum health.

If you’re running low on nutritious snack ideas, have your teen try out one of the recipes — or purchase one of the packaged choices — listed above.


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