Quick and Easy Snack Ideas

You know it’s time for a snack when you get hungry mid-morning or mid-afternoon. Snacks keep you energized throughout the day. Eating a small snack between meals can help you to feel satisfied and get to your next meal. Skip the vending machine or coffee shop and give these delicious ideas a try.

Bonus!  Watch the video Quick and Easy Snack Ideas to see this information in action.

Five ideas for veggies & dip

We all know vegetables are good for us but if you’re finding it hard to eat enough vegetables, try fitting them in as a snack. Keep washed and chopped veggies in your fridge so that they are ready for grab-and-go snacks. Switch up your dip to keep it interesting.

  • Red peppers and tzatziki
  • Carrot sticks and salsa
  • Grape tomatoes and hummus
  • Celery and peanut butter
  • Cucumber and yogurt

Five fabulous fruit snacks

Fruit makes a great snack at anytime of day.  It is easy to prepare, refreshingly sweet and perfect for when you are on the go. 

  • Yogurt and fruit is a classic combination. Keep it interesting by mixing up your fruit choices – berries one day, pineapple chunks with shredded, unsweetened coconut another day.
  • Blend up some frozen fruit with vanilla yogurt for something different.
  • Enjoy plain or chocolate milk with a banana.
  • Try unsweetened applesauce topped with sliced almonds.
  • Grab a bunch of grapes with a handful of walnuts.

Five fab whole grain ideas

Meet Canada’s Food Guide recommendation of making half your grain choices each day whole grain with these ideas.

  • Plain popcorn is a great whole grain, high fibre snack. Enjoy it with a sprinkle of parmesan cheese. Turn it into trail mix by adding some whole grain cereal, nuts, dried fruit and seeds.
  • Whole grain cereal, milk and fruit is a great snack you can enjoy at home.
  • Bake up whole wheat tortillas in the oven until they are crisp. Cut into triangles. Pair them up with any of: hummus, tzatziki, canned baked beans, egg salad, refried beans, applesauce, homemade fruit salsa, tomato salsa, guacamole, or dahl.
  • Top whole grain melba toast or crackers with tuna or canned salmon. Enjoy with carrot sticks.
  • Melt cheese onto a whole grain English muffin. Enjoy with crisp apple slices.

Five ideas when you’re on the go

Save money by keeping snacks on hand at work, in the car or in your bag. 

  • Fruit that is easy to carry: apples, oranges, bananas, plums, pears, grapes and fruit cups.
  • Make your own homemade trail mix made with dry cereal, dried fruit, nuts and seeds.
  • Try higher fibre granola bars with at least 4 grams of fibre.
  • Pair up roasted unsalted soy nuts with sliced cucumber, bell peppers or celery.
  • Grab a small carton of yogurt with a piece of fruit for a quick and easy snack.

Did you know?

Snacking can help prevent overeating at mealtimes by satisfying your hunger so you’re not starving by the time of your next meal. The best types of snacks are those that have protein and/ or fibre.  See this chart below for a few choices.

Snacks with protein

Snacks with fibre


Fruit with the peel on

Milk, chocolate milk, fortified soy beverage


Hard boiled eggs

Hummus dip

Hummus dip

Granola or cereal bars

Bean salads

Bran cereals



Nuts and seeds

Nuts and seeds

At home tip: Eating your leftovers as a snack is an easy and tasty way to use them up.

Recipes to try:

Swedish Knackebrod

Romano Bean Hummus

Protein Bars

Lightened-Up Guacamole and Chips

Emily’s Zippy Dip

Canadiana Yogurt

Carrot and Apple Salad

You may also be interested in:

Video: Quick and easy snack ideas

Healthy snack ideas for adults

15 smart snacks for active lifestyles

Last Update – October 9, 2016

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