Nutritious Summer Snack Ideas
It can be hard to find nourishing snacks during the week to keep you full and energized! Here are a few snacks you can meal prep to quickly grab during your day and have a filling snack that will sustain your energy between meals!
Roasted Chickpeas
Recipe
In the Oven:
- Preheat the oven to 425°
- Drain and rinse your chickpeas, then gently pat them dry on a kitchen towel.
- Transfer the chickpeas to a parchment-lined baking sheet and toss them with a drizzle of olive oil and generous pinches of sea salt. Spread evenly on the baking sheet.
- Transfer the baking sheet to your preheated oven and roast until crispy (about 20-30 minutes)
- Remove from the oven and, while the chickpeas are still warm, toss with pinches of your favorite spices.
In the Airfryer:
- Preheat the air fryer to 390°
- Drain and rinse your chickpeas, then gently pat them dry on a kitchen towel.
- Transfer the chickpeas into a bowl and toss them with a drizzle of olive oil and generous pinches of sea salt.
- Transfer the chickpeas into the airfryer and roast until crispy (about 12-15 minutes)
- Remove from the airfryer and, while the chickpeas are still warm, toss with pinches of your favorite spices.
Seasoning Ideas:
Taco Seasoning:
Chili powder (2 tbsp), Paprika (1 ½ tsp), Cumin (2 tsp), Onion Powder (½ tsp), Garlic Powder (½ tsp), Cayenne (¼ tsp), Salt (2 tsp), Pepper (½ tsp), Oregano (¼ tsp)
Chili Seasoning:
Chili Powder (½ tbsp), Cumin (1 ½ tbsp), Garlic Powder (2 tbsp), Cayenne (1 tbsp), Salt (1 tsp), Pepper (¼ tsp), Oregano (½ tsp)
Or a ranch seasoning pack
This crispy summer snack lasts 2 – 3 days at room temperature in an air-tight container.
Both the high content of protein and fiber in chickpeas will keep you fuller for longer! As well as supporting your immune system and digestive system!
Cowboy Caviar
Recipe
Ingredients:
- 3 roma tomatoes
- 2 avocados
- ⅓ cup red onion
- 1 can of black beans
- 1 ½ cups frozen sweet corn
- 1 bell pepper
- 1 jalapeno pepper
- ⅓ cup cilantro
Dressing
- ⅓ cup olive oil
- 2 tbsp lime juice
- 2 tbsp red wine vinegar
- 1 tsp sugar
- ½ tsp salt
- ½ tsp pepper
- ¼ tsp garlic powder
Directions:
- Dice tomatoes, red onion, bell pepper and jalapeno peppers
- Mix all ingredients and dressing together in a bowl
- Serve with chips
This refreshing snack lasts 3 – 4 days in the refrigerator in an air-tight container
Let’s take a look at the ingredients! The tomatoes in the recipe are a good source of vitamin C and potassium, the avocado provides you with healthy fats for long term energy and the black beans are a good source of protein and fiber which will keep you fuller for longer!
Southwest Chicken Salad
Recipe
Ingredients:
- 1lb chicken breast (shredded cooked chicken)
- 1 cup plain greek yogurt
- 2 tbsp lime juice
- ¾ tsp chili powder
- ¾ tsp smoked paprika
- ¾ tsp cayenne
- ¾ cups black beans
- ½ cups red bell peppers
- ½ cup corn
- ¼ cup red onion
- ¼ cup cilantro
Directions:
- Whisk yogurt, lime juice, and spices together until completely combined
- Add other ingredients and mix
- Serve with chips and avocado
Lasts 4 – 5 days in a refrigerator in an air-tight container
Let’s take a look at the ingredients! The greek yogurt and black beans in this recipe are both great sources of protein, the bell peppers contain vitamins like vitamin A, B and C and the spices make this recipe into a powerhouse of flavour!
Spinach Baked Egg Cups
Recipe
Ingredients:
- 12 eggs
- Salt
- Pepper
- Spinach
- Cheddar Cheese
- Mushrooms
- Green Onions
Other ideas (to add on or replace):
- Shallots
- Yellow bell peppers
- Broccoli
- Cherry tomatoes
- Feta
Top with Sriracha or salsa
Directions:
- Preheat oven to 350°
- Crack 12 eggs into individual muffin tins
- Top w/ salt pepper and veggies
- Bake in oven for 15 to 20 minutes
Lasts 3 – 4 days in a refrigerator in an air-tight container
If you pair with a carb this protein packed snack could be great for breakfast too!
Berry Yogurt Cups
Recipe
Ingredients:
- 1 ½ cups rolled oats
- ½ cups smooth peanut butter
- 3 tbsp maple syrup
- Greek yogurt
- Berries
Directions:
- Preheat oven to 375°
- Mix oats, peanut butter, and maple syrup
- Spoon mixture into a muffin tray
- Use the end of a rolling pin to press down the middle of the oat mixture to form into a cup shape
- Bake for 12 minutes or until light brown and crispy
- Leave in pan to cool and harden
- Top with yogurt and berries
Lasts 5 days in a refrigerator in an airtight container
These yogurt cups are a quick and easy sweet snack that you can have for breakfast too!
Gluten Free Bagel Bites
Recipe
Ingredients:
- 1 cup greek yogurt
- 2 cups almond flour (or gluten free flour)
- Everything bagel seasoning
Directions
- Preheat oven to 350°
- Combine yogurt and flour to make a dough
- Separate dough into golf-ball sized balls (about 12 balls)
- Coat balls in everything bagel seasoning
- Place on a parchment lined baking sheet and bake in the oven for 22 minutes
Can last for 1 – 2 days at room temperature, 3 – 4 days in a refrigerator
Perfect for anyone looking for a quick and easy gluten free carb to add to a meal or have as a snack!
Packed with protein, healthy fats, fiber and flavor, these satisfying snacks tick all the boxes to keep you energized and motivated throughout the day! Looking for more personalized nutrition support? Click HERE to contact us.
Submitted by: Teagan Fingeret
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