Health & Wellness

7 Healthy Snacks for Busy People

Even if you’re always on the go, you can still snack well

By Katrina Caruso


If you lead a busy life, it can be difficult to consistently choose the healthy food option, especially when it comes to snacking. If 3 p.m. rolls around and you have a hankering for something sweet, crunchy, or salty, you might find that one of these treats hits the spot.

  1. Chia Pudding
    Make your own healthier version of a pudding cup at home. In a portable container, soak ¼ cup (50 mL) of chia seeds in 1 cup (250 mL) of your choice of milk, and add ½ tbsp (7.5 mL) of honey to give it that satisfying sweetness. Refrigerate for 4 hours. This high-protein snack will provide you with 30% of your daily calcium, iron, and magnesium requirements.
  2. Edamame
    This is a super easy snack. You can buy edamame (soybeans in the pod) fresh and steam the pods or buy them cooked and frozen to save time, and then microwave them during your break or whenever you want to nibble. Add salt to taste, and voilà!
  3. Trail Mix
    If you’re in a pinch, store-bought trail mix is a reliable snack, but it can be high in sugar and salt. You can buy whatever ingredients you want (nuts, dried fruit, seeds, etc.) in bulk and create your own mix (keep refrigerated to extend shelf life).
  4. Homemade Egg Muffins
    Egg muffins are a gluten-free, protein-rich option that make an excellent quick breakfast or snack. Simply crack 6–12 eggs (1 for each muffin you want to make) into a big bowl and whisk. Pour 6–12 servings into a muffin tin. Add small handfuls of additional ingredients (cooked bacon, spinach, tomato, cheese, onion…you decide) to each portion and salt and pepper to taste. Bake at 350°F (175°C) for 20 minutes.
  5. Protein balls
    Protein balls have become very popular for their high-energy kick—they’ll keep you satiated and, depending on your ingredients, can be fairly low calorie. It’s also fun to experiment with different recipes. Try our energy ball formula.
  6. Roasted Chickpeas
    These are especially good for people who like crunchy snacks and are looking for an alternative to chips. Coat them with salt, pepper, cayenne pepper (if you want a spicy kick), and some olive oil and then roast them in the oven on a cookie sheet for about 25 minutes at 350°F (175°C). You’ll thank us later!
  7. Smoothies
    A smoothie can be the perfect thing to take along when you’re on the go. For a filling smoothie, a rule of thumb is to include a low-sugar liquid (milk or water, or both), greens (kale or spinach), protein (flax seeds, chia seeds, protein powders, etc), sweetness (fruit), and a fat (avocado or coconut oil). Check out our four delicious smoothie recipes here.

Photo: iStock/AKodisinghe.