We all know the feeling — it’s mid-morning or a few hours after lunch, and a food craving hits.
It might seem easiest to reach for convenience foods or head to a vending machine, but don’t let a sneaky snack attack derail your health and fitness goals. Snacks can be healthy! Nutritious choices can also help you feel energised throughout the whole day.
A little bit of meal prep goes a long way, and there are lots of recipes you can make ahead of time so you’ve got healthy snacks on-the-go.
Whether you’re a sweet tooth or prefer to keep it savoury, I’ve got you covered. You’ll discover some of my favourite easy healthy snack recipes – they’re ideal for sharing too.
What makes a snack healthy
Snacks are an important part of your daily nutrition — they help provide you with enough fuel to perform at your best.
However, a lot of snacks can be high in saturated fat, sugar and salt, and offer little nutritional value. Don’t let your snacks derail your progress towards your health and fitness goals!
It might be helpful to think of your morning snacks as a way to meet your daily nutritional needs — adding an extra serving of fruit, vegetables or grains.
It’s also a good idea to try and choose snacks that won’t leave you hungry. To feel satiated (or satisfied), you should aim to eat afternoon or mid-morning snacks that have a good mix of macronutrients: carbohydrates, protein and good fats.
If you’ve read my guides, or you follow the weekly meal plans in the Sweat app, it is recommended that you eat six serves of grains per day. A snack of rice cakes with canned tuna, or some toast with blueberries and ricotta will help you reach your daily goal of grain serves!
The best sweet (and healthy) snacks
There are some days when only a sweet treat will hit the spot!
The great thing about these Bliss Balls is they’re so versatile. You can take your pick from choc-raspberry, spiced apricot, salted caramel and macadamia or peanut butter flavours.
They’re delicious, but even better is the fact that they’re packed with protein, healthy fats, complex carbohydrates and fibre. ENJOY!
Homemade Granola Bars
This is also a really simple and quick recipe, but don’t let that fool you — these Homemade Granola Bars are SERIOUSLY delicious!
You’ll get 9 bars out of each batch, or you can cut them into smaller squares for sharing. They’re also a great source of protein, fibre and complex carbohydrates.
Don’t forget to leave them in the oven for a few minutes longer if you want some extra CRUNCH!
Healthy Banana Muffins
You should never deny yourself the foods you love, and that includes baked treats!
The great thing about baking your own Healthy Banana Muffins is they actually taste SO much better than the ones you can buy at a store.
They’re a great snack at any time of day, but you might find you enjoy them so much you end up eating them at breakfast time too!
Healthy Blueberry Scones
These are an amazing healthy snack to make ahead of time.
My Healthy Blueberry Scones recipe can be made by those new to baking — after you’ve made them once, trust me, they’ll quickly become a snack staple.
They taste great with fresh ricotta and fruit compote, and you’ll get 10 serves from the recipe so that means lots of snacks to share too.
PB Jelly Cookies
I first came across this kind of cookie when travelling to America, where I’ve met SO many amazing women.
I’ve added my own twist to create a healthy PB Jelly Cookie recipe, so these are packed with protein for an extra energy boost!
They’re also suitable for a gluten-free diet.
Mint Choc-Chip Nice Cream
Nice cream is perfect for when you feel like reaching for the ice cream but want a healthier snack option. This nutritious ice cream alternative is made by blending frozen bananas.
Mint Choc Chip is a classic refreshing ice cream flavour pairing, but I know that not everybody loves mint, so I’ve got plenty more Nice Cream Recipes with flavours like coconut or mango and macadamia.
Chocolate Orange Overnight Oats
Overnight oats aren’t just an easy, healthy breakfast, they’re a great snack too!
Oats are a really versatile grain — they keep you full, boost your energy and can help keep your cholesterol in check.
There are so many things you can do with oats, but I love this recipe for Chocolate-Orange Overnight Oats.
You can prepare a batch the day before and refrigerate, so they’re ready when you’re feeling peckish!
Delicious savoury snacks
Falafel Balls with Yoghurt Dip
I often snack on fruit in the morning, but when an afternoon craving hits, I’ll usually reach for something savoury, and Falafel Balls with Yoghurt Dip are a favourite!
This classic recipe is perfect for sharing if you like eating Mediterranean-style, and a great option if you’re after a healthy snack while you’re at work.
Black Bean Hummus
Dips are a great go-to option for me because you can make a big batch and then eat it over the course of the week as a snack or an accompaniment for main meals.
One of my favourite dips is hummus because you can add so many different ingredients to mix up the flavour.
My Black Bean Hummus tastes SO good, and it is absolutely packed with nutrients.
Baked Zucchini Fries with Yoghurt Aioli
These are SO tasty, and great if, like me, you prefer a savoury snack.
My Baked Zucchini Fries with Yoghurt Aioli are packed with goodness, and this recipe is designed to share between two.
They’re SO good straight out of the oven and the aioli is seriously delicious!
Labneh with Pistachio Zaatar
If you’ve never tried labneh before, you are SERIOUSLY missing out!
It’s a soft cheese made from yoghurt, and it is a really versatile ingredient.
My Labneh with Pistachio Zaatar is an excellent savoury snack if you want to try something different — try it with vegetable sticks, pita bread or as a toast topping.
I love making my own dips — they’re quick to prepare and taste SO good.
The recipe for my Homemade Tzatziki is really easy to follow, and tastes much better than the pre-made ones you find in most supermarkets!
You can eat it with vegetable sticks for an afternoon snack, or with pita bread.
Snacks if you’re on-the-go
Being prepared is the real secret to having healthy snacks whenever you need them.
While there are lots of recipes you can prepare in advance, sometimes it’s more practical to keep it simple.
If you’re really busy, these are some great on-the-go snacks that require minimal preparation:
Frozen berries (a really refreshing snack in summer!)
Canned tuna. It’s great as a toast topper, or on its own if you’re really short on time.
Vegetables (to cut into vegetable sticks)
Eggs. Hard-boiled eggs are a great snack any time of day!
Chickpeas — try a small serve of chickpeas with dressing of olive oil, lemon juice, dried oregano and salt and pepper for a quick and tasty snack!
You can always make small portions of leftovers to have as a snack the next day, or to freeze for future use when you’re really busy.
Refuelling after training is SO important.
Eating healthy post-workout snacks means your body is getting the energy and nutrients it needs to recover and build muscle.
Make one of these delicious snacks to recharge after completing one of my workouts — you can try a FREE full-body session from High Intensity Zero Equipment with Kayla today!
There's nothing more refreshing than watermelon after a workout in summer (it gets SO hot in Australia!) and a cold glass of this Watermelon Smoothie is a great way to beat the heat, rehydrate and recover.
I love summer fruits like watermelon, and this recipe pairs it with strawberries. This smoothie is vegetarian, gluten-free and nut-free.