9 Healthy Snacks Nutritionists Reach for Between Meals

The best snacks do more than satisfy hunger. They provide nutrients, help keep you satisfied between meals, and offer a convenient way to add variety to your daily eating routine. Registered dietitians often recommend snacks that combine protein, fiber, and healthy fats to support fullness. From sweet fruit pairings to savory, protein-rich options, these nine snack ideas are easy to prepare, simple to enjoy at home or on the go, and suitable for a variety of eating preferences.

Greek Yogurt with Berries

Plain Greek yogurt is a protein-rich snack that pairs well with fresh or frozen berries. The yogurt provides calcium and protein, while berries add natural sweetness, fiber, vitamin C, and other beneficial plant compounds. Choosing plain yogurt also gives you more control over added sugars. For extra flavor, try combining strawberries, blueberries, or raspberries with a sprinkle of cinnamon.

Why it works: Protein and fiber help make this a satisfying snack.
Nutritionist advice: Pairing protein-rich Greek yogurt with antioxidant-rich berries adds variety and important nutrients to your day.
Expert: Amy Goodson, MS, RD, CSSD

Apple Slices with Nut Butter

Crisp apple slices offer natural sweetness and fiber, while peanut, almond, or cashew butter adds protein and healthy fats. Together, they create a simple snack with a mix of textures and flavors. This combination is easy to prepare at home or pack for work, school, or errands. Choose nut butter with minimal added ingredients when possible, and adjust the portion to suit your appetite.

Why it works: Fiber, protein, and fats help make this snack more filling than fruit alone.
Nutritionist advice: Pairing fruit with a source of protein and fat can help you feel satisfied between meals.
Expert: Keri Gans, MS, RDN

Fresh Vegetables with Hummus

Carrots, cucumbers, bell peppers, snap peas, and celery pair well with creamy hummus. Made primarily from chickpeas, hummus provides plant-based protein, fiber, and healthy fats, while fresh vegetables contribute vitamins, minerals, and crunch. This snack is easy to customize based on your favorite vegetables. For busy days, wash and cut vegetables ahead of time and portion hummus into small containers for convenient snacking.

Why it works: A flavorful way to enjoy more vegetables along with fiber and plant-based nutrients.
Nutritionist advice: Pairing vegetables with hummus adds flavor and makes a simple vegetable snack more satisfying.
Expert: Toby Amidor, MS, RD

Cottage Cheese and Pineapple

Cottage cheese is a versatile snack known for its protein content. Pairing it with pineapple adds natural sweetness, a refreshing flavor, and vitamin C. Cottage cheese also provides calcium, which helps support bone health. Use fresh pineapple or choose canned pineapple packed in juice for an easy option. If you prefer a less sweet combination, try cottage cheese with sliced tomatoes, cucumber, or black pepper instead.

Why it works: Protein and calcium from cottage cheese combine with the refreshing taste of fruit.
Nutritionist advice: Cottage cheese contains casein, a slowly digested milk protein that can help support fullness between meals.
Expert: Lauren Manaker, MS, RDN

Nuts or Homemade Trail Mix

Almonds, walnuts, pistachios, and other nuts offer a convenient combination of protein, fiber, and unsaturated fats. They are easy to keep in your desk, pantry, or bag for a quick snack. You can also make homemade trail mix by combining nuts and seeds with a small amount of dried fruit. Making your own mix lets you choose the ingredients and limit added sugars. Because nuts are energy-dense, portioning them ahead of time can be helpful.

Why it works: Nuts provide several nutrients in a convenient, portable snack.
Nutritionist advice: Choose trail mixes that emphasize nuts and seeds, and check ingredient labels for added sugars.
Expert: Bonnie Taub-Dix, MA, RDN

Hard-Boiled Eggs

Hard-boiled eggs are an affordable, protein-rich snack that requires little preparation once cooked. Eggs provide complete protein, meaning they contain all nine essential amino acids, along with nutrients such as choline, vitamin B12, and selenium. Prepare several at the beginning of the week for a convenient option when hunger strikes. Enjoy them plain, sprinkle them with pepper or paprika, or pair them with whole-grain crackers or sliced vegetables.

Why it works: High-quality protein and essential nutrients make eggs a practical snack.
Nutritionist advice: Eggs provide protein along with choline, a nutrient that supports normal brain and nervous system function.
Expert: Abbey Sharp, RD

Whole-Grain Crackers with Cheese

Whole-grain crackers paired with cheese offer a simple combination of carbohydrates, protein, and fat. Crackers made with whole grains can provide more fiber than refined-grain varieties, while cheese contributes protein and calcium. This snack is easy to customize with different cheeses and cracker varieties, making it a convenient option for work, home, or travel. Check ingredient labels when choosing crackers to find options that list whole grains among the main ingredients.

Why it works: Whole grains and cheese provide complementary nutrients in an easy-to-assemble snack.
Nutritionist advice: Pairing whole-grain crackers with cheese adds protein and calcium while providing a mix of textures and flavors.
Expert: Elisa Zied, MS, RDN

Steamed Edamame

Edamame, or young soybeans, is a plant-based snack that provides complete protein, fiber, iron, and folate. Frozen edamame is especially convenient because it can be steamed or microwaved in just a few minutes. Serve it warm with a light sprinkle of salt, garlic powder, or your favorite seasoning. Edamame works well on its own or alongside other snacks when you want something savory and satisfying.

Why it works: Plant-based protein and fiber make edamame a nutrient-rich snack.
Nutritionist advice: Edamame offers a convenient way to add plant protein and fiber to your eating routine.
Expert: Vandana Sheth, RDN

Dark Chocolate with Almonds

Dark chocolate paired with almonds offers a sweet-and-savory snack that can satisfy a chocolate craving. Almonds provide fiber, protein, and unsaturated fats, while dark chocolate contains cocoa flavanols and other plant compounds. Choose dark chocolate with a cocoa percentage you enjoy, and check the label for added sugars. A small serving of each can provide a flavorful alternative to a larger dessert when you want something sweet between meals.

Why it works: The combination of chocolate and almonds delivers contrasting flavors along with beneficial nutrients.
Nutritionist advice: Enjoying a modest portion of dark chocolate with almonds can add variety to your snack routine while providing healthy fats and cocoa compounds.
Expert: Sharon Palmer, MS, RDN

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