Ideas for every snack situation
Need some new snack inspiration?
Below are some great snacking options and ideas, for every occasion!
>> Download my FREE resource: Healthy Snack Ideas - print this for your fridge to keep inspiration on hand for yourself and your family or housemates!
Work snacks – morning and afternoon tea
A tasty snack can be something to look forward to during a busy working day. A great morning or afternoon tea snack is one which gives you a dose of energy that stays with you until your next meal and keeps you awake.
Great work snacks:
Small handful unsalted nuts and a piece of fresh fruit
2-3 wholegrain crackers with Marmite and cottage cheese, plus a piece of fruit
Natural yoghurt topped with 2-3 tbsp of muesli and a chopped piece of fruit
Pottle of fruit salad packed in fruit juice and a pottle of yoghurt
Corn crackers topped with tuna
Small handful of raw snow peas, sliced capsicum, cherry tomatoes with yoghurt or pulse-based dip, such as hummus
Homemade mini corn and courgette fritters
Homemade muffins
Snack solution:
Look for low-GI carbohydrates, protein-rich foods and healthy fats. The size of your snack will depend on how active you are. For most people, a snack of about 800kJ will be sufficient.
Pre-dinner snacks / nibbles with drinks
Bridging the gap between work and dinner can be a nutrition opportunity or near natural disaster! If you know you are an after-work muncher, plan for it.
Great pre-dinner snacks:
Small wholemeal pita bread (toasted if you have time) chopped into wedges with chunky tomato salsa
Bruschetta: toast sliced French bread, rub with a garlic clove, top with sliced tomato, a drizzle of olive oil and ground black pepper
Sliced carrot and capsicum sticks dipped into hummus or yoghurt-based dip
Small handful of olives with 2 or 3 gherkins and sun-dried tomatoes
Small handful of wholegrain crackers with a pulse-based dip such as hummus
Wholegrain rice crackers with 1/4 avocado mashed with 1 tablespoon yoghurt, a dash of sweet chilli sauce and chopped tomato
Small can of flavoured tuna in spring water with mini carrots
Salt-reduced soup-in-a-cup or homemade vegetable soup
Mini falafels with natural yoghurt dip or Tzatziki
Snack solution:
Look for veg-packed snacks where you can, so you can be rid of the pre-dinner hunger pangs without completing ruining your appetite – or dinner.
After-school snacks for kids
Kids need snacks packed with slow-releasing fuel. This will help them concentrate on homework and keep them awake until dinner, without the need to flop in front of the TV tired and grumpy!
Great after-school snacks:
Handful of mini pretzels and a piece of fruit
Handful of unsalted nuts, seeds and sliced fresh fruit
Cubes of cheese and pineapple pieces on sticks
Fruit kebabs: thread chunks of seasonal fruit on kebab sticks, serve with yoghurt as a dip
Healthy nibbles platter: try wholegrain crackers, cherry tomatoes, shredded chicken, chunks of cheese and grapes
Filled celery sticks with peanut butter or cream cheese
Slice of fruit toast with peanut butter and a pottle of yoghurt
Whip up a smoothie made with milk and yoghurt, a ripe banana, and 1 tablespoon oats
Devilled eggs: hard-boil eggs and allow to cool - slice in half, remove yolks, mash with a dollop of mayonnaise or yoghurt, a dash of mustard and vinegar - mash and then return to egg white
Snack solution:
Look for fruit, vegetable and dairy-based snacks, low in sugar.
Before or after-sport snacks for kids
Being well fuelled for sports and activities will help both you and your kids perform better and recover more quickly. If kids’ sport is straight after school, a carbohydrate-rich snack is ideal.
After sport, having something to eat within half an hour will help ensure kids recover quickly and don’t end up in a hungry, grumpy mess!
Great before or after-sport snacks:
Yoghurt with oranges cut in quarters
Sliced apple or pear and cheese slices
Handful dried apricots and dates mixed with almonds and walnuts
Small can creamed rice with fresh or frozen berries
Banana smoothie: blend milk, 1 banana, yoghurt, 3 teaspoons Milo/cocoa and ice - for extra fibre, add 1 tablespoon oats
Fruit and yoghurt smoothie: blend frozen berries with yoghurt and milk
Mini pizza: top half an English muffin with tomato paste, sliced tomato, shredded chicken and grated cheese, then grill
Mini tuna melt: top 1 slice toasted grainy bread with small can tuna, sprinkle with cheese - grill until lightly browned
Fruit toast topped with cream cheese
Small bowl of Weet-Bix with milk and sliced banana
Snack solution:
Look for a carbohydrate-rich snack with a little protein. Most kids won’t need sports drinks, which can be high in sugar. Milk is a great recovery drink.
Before or after work out snacks for adults
If you exercise first thing in the morning, a piece of fruit, yoghurt or glass of milk is often enough. If you exercise later in the day, a snack an hour or two before should see you through. If dinner is more than an hour after exercising, a small snack before dinner can help you refuel.
Great before or after work out snacks:
1 slice grainy bread wrapped around a baby banana
Fruit toast with cream cheese and a glass of milk
A crumpet with peanut butter and a piece of fruit
Cottage cheese and sliced pear or apple
Canned fruit salad in juice, natural yoghurt and chopped nuts
Mashed egg and a teaspoon of mayonnaise on grainy crackers with sliced tomato
Small rice crackers topped with a small can of salmon or tuna
Very berry smoothie: blend frozen berries, yoghurt and ice
Nut bar
Snack solution:
Look for something rich in carbohydrate with protein and healthy fat. Fruit is great as part of a snack, too.
Substantial snacks for big eaters, athletes and physically active people
When you put in long days and physically exert yourself, your body needs a good source of energy, plenty of carbohydrate, protein-rich foods and plenty of fluid.
Great substantial snacks:
Leftover cold potatoes mixed with tuna
Mini pizza made on pita bread topped with tomato paste, grated cheese, sliced capsicum and mushrooms
Bean toasties: spread 1 small can baked beans and grated cheese between 2 slices grainy bread - pop into a sandwich maker or non-stick pan and cook until golden
Tortilla stack: spread wholemeal/multigrain tortilla wrap with hummus, grated cheese and shredded chicken, top with a second tortilla - cook both sides in a pan with a little oil until crispy - cut in wedges
Bran muffins, berry or date scones, or hot cross bun
Corn on the cob
Snack solution:
Pack leftovers from dinner for a hearty, healthy snack the next day.
On-the-go portable snacks
When there’s just no space for fiddly snacks, and you don’t have access to a fridge, quick, convenient options are the go. As these options usually can’t be fresh, include fresh fruit and vegetables at other meals in the day.
Great on-the-go snacks:
Nut bar or a homemade muesli bar
Single-serve packs of nuts - bought or homemade
Small handful mixed seeds (keep in a resealable bag) – try pumpkin and sunflower seeds - add some cranberries or raisins for a sweet edge
Small handful roasted chickpeas in a resealable bag
Single-serve packs of roasted fava beans
A bliss ball, or similar, and a small handful of almonds in a resealable bag
Snack solution:
Look for snacks that won’t squash easily and aren’t prone to going off should they be discovered at the bottom of your bag weeks later!
Gluten-free snacks
Following a gluten-free diet often means you are left with few options for snacks other than fruit or nuts. Including some healthy fat like avocado, nuts or seeds as part of the snack can slow the release of energy from the rest of your snack.
Great gluten-free snacks:
Mini frittata: whisk egg and milk, pour over cooked kumara/pumpkin, courgette and capsicum in frying pan - grill to cook the top
Buy/make Vietnamese rice paper rolls or sushi (check any sauces used are gluten free)
Small handful raw mixed nuts, sunflower and pumpkin seeds, with 2-3 dried dates, apricots or figs
Homemade popcorn: make on stove top or in microwave
2-3 corn thins or gluten-free crackers with 1/4 avocado, Marmite and sliced tomato
Dip 1/2 small gluten-free bun in beaten egg, lightly fry in pan with oil spray, serve with a small chopped banana and chopped nuts
Potato cakes: combine leftover mashed potato, fresh corn kernels and a little grated cheese with a beaten egg - cook shaped rounds in a non-stick pan sprayed with a little oil (serve hot or cold)
Gluten-free mini pizza: use small gluten-free pizza base, top with tomato paste, sliced tomatoes, mushrooms, olives and grated cheese - cut in wedges for snacks
Use leftover risotto to make mini risotto balls
Snack solution:
Keep mini bags of nuts and dried fruit in your handbag, sports bag and glovebox so you don’t get caught out when there’s nothing gluten-free to grab on the run!
Toddler snacks
Healthy snacks are essential for toddlers and small children who are busy exploring their world and need energy to keep them going.
Great toddler snacks:
2-3 slices cheese with fruit chunks like nectarines, plums and melon
Vegetable plate – sliced carrot, cucumber and capsicum – with hummus for dipping
Pizza fingers: top bread with tomato purée, shredded chicken, grated cheese, then grill
Mini pancakes with fresh fruit and plain yoghurt
Toast a mini bagel and top with ricotta cheese, serve with a small handful of sliced grapes
Micro mini smoothie: blend baby banana with 1 cup milk and a small handful of baby spinach
Sprinkle natural yoghurt with a flaky, fruity cereal
Cracker stacks: layer crackers with slices of cheese and tomato
Mini wholemeal scones or muffins
Snack solution:
Look for snacks that are easy to eat. Finger-style foods and colourful combinations will keep toddlers interested and hopefully save you from picking food off the floor.
