The 29 easiest healthy snacks you should keep by your side

June 07, 2022

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quick and easy healthy snacks

Snacks are a great way to keep your eating schedule regular. But as we know, if snacks aren’t healthy, they may affect your waistline. 

Here are 29 keto, low-carb, low-calorie, high-calorie, high-protein, vegetarian, and vegan snacks to have nearby at all times. We’ll focus on quick and easy snacks that require little to no preparation and have a long shelf life.

Keep them at the office or in your pantry for snack emergencies! 

Keto and low-carb snacks

Quick and easy high-protein keto snacks with a good shelf life:

  • Nuts and seeds
  • Nut butter
  • Cheese
  • Ham and beef jerky
  • Canned tuna
  • Greek yoghurt
  • Dark chocolate
  • Vegetables
  • Olives
  • Pickles

Nuts and nut butter

Nuts and nut butter are an excellent high-calorie, low-carb snack if you’re having a busy day — not just for those on a keto diet. They’re ready to eat and have a great shelf life. 

Nuts are a high-calorie snack but provide essential healthy unsaturated fats. Based on their composition, almonds, walnuts, and hazelnuts may even be better for you than peanuts. 

If you’re not on a keto diet, don’t go overboard — 100 g of nuts or nut butter can provide 100% of a woman’s recommended daily fats.

Cheese, yoghurt, and kefir

Dairy products don’t generally have a long shelf life, but exceptions exist. Dairy provides protein that many people lack, and it can help you feel fuller.

Fermented dairy products like yoghurt and kefir have far longer expiration dates than milk. They’re also low in calories. If you’re on a low-carb diet, choose Greek yoghurt with no added sugar.

Hard cheeses with a low moisture content like parmesan and cheddar can stay fresh for months in the fridge. Cheese is a high protein, low-carb snack ideal for keto and low-carb diets. But it’s also high in saturated fat, so enjoy it moderately. 

Vegan and vegetarian snacks

Whether you’re vegetarian or not, fruit and vegetables should form the base of your diet.

Quick and easy vegan snacks with a good shelf life include:

  • Apples
  • Oranges
  • Grapefruit
  • Pomegranate
  • Carrots
  • Bell peppers
  • Turnips
  • Canned beans
  • Canned chickpeas
  • Canned fruit
  • Pickles
  • Tofu
  • Olives
  • Nuts
  • Dried fruit
  • Dates
  • Trail mix
  • Dark chocolate

Fruit

Fruits are excellent healthy, low-calorie, and low-fat snacks. Options like apples, pomegranates, oranges, and grapefruit are the best when considering shelf life. They tend to last about two weeks in the kitchen and up to two months in the fridge.

Vegetables

Vegetables with a long shelf life include carrots, bell peppers, and turnips. They need minimal preparation and are a healthy, low-calorie snack. Baby carrots are especially convenient, but regular carrots stay fresh for 3–4 weeks in the fridge. Try them all with a low-calorie dip.

Canned foods

Canned foods like beans, tofu and chickpeas are high protein vegan snacks that you can store for months. Many canned fruits will help you out when you’re in a pickle; just make sure they’re not packed with syrup! Speaking of pickles — pickled cucumbers have virtually no calories but are packed with flavour.

Low-calorie snacks

Low-calorie snacks overlap with many vegan, high-protein, and low-carb snacks that we’ve already mentioned.

It’s important to be aware that all the vital nutrients — protein, fats, and carbohydrates — provide calories. So, you can’t have a healthy snack with very high protein and very low calories. But you can choose a high-protein snack with a low fat and carbohydrate content to limit your calories.

Quick and easy low-calorie snacks with a good shelf life include:

  • Apples
  • Oranges
  • Grapefruit
  • Pomegranate
  • Carrots
  • Bell peppers
  • Turnips
  • Greek yoghurt
  • Tofu
  • Pickles
  • Protein supplements

Fruit and vegetables

Which fruits are good low-calorie snacks? According to Google, an average apple (182 g) has 95 kcal, and a medium banana (118 g) has 105 kcal. 

Since chocolate has 546 kcal per 100 g and crisps 536 kcal per 100 g, you shouldn’t worry about the minor caloric differences between different fruits and vegetables.

Just pick something you like, eat something fresh with every meal, and try to alternate.

High-protein snacks

Quick and easy high-protein snacks with a good shelf life are:

  • Protein supplements
  • Beef jerky
  • Canned fish and meat
  • Cheese
  • Canned beans
  • Canned chickpeas
  • Tofu

Protein supplements

Nothing’s higher in protein than protein supplements. You can choose from protein powders, protein bars, ready-to-drink protein shakes, protein cakes, protein chips, protein candy, and even protein coffee.

Protein supplements are incredibly convenient; they require minimal preparation and have an extensive shelf life. Protein bars are an excellent low-calorie alternative when you’re craving chocolate.

Just keep in mind that supplements don’t do miracles — when possible, opt for real food.

Canned fish and meat

High-protein foods like canned tuna are essential in case of a snack emergency. Just make sure they’re packed with water or tomato sauce, not oil.

Jerky meat

Jerky is a legendary high-protein snack. You can choose between beef jerky, chicken jerky, elk jerky and even fish jerky. Just make sure to select one with a low-fat content.

High-calorie snacks

If you’re very active, you need enough calories to support your lifestyle. Look for carbs and fats when you need that extra energy.

Quick and easy high-calorie snacks with good shelf life are:

  • Trail mix
  • Nuts
  • Nut butter
  • Dried fruit
  • Dark chocolate
  • Dates
  • Cheese
  • Crackers
  • Granola bars
  • Rice cakes

Crackers, granola bars, crispbread, rice cakes

Crackers, granola bars, crispbreads, and rice cakes are excellent sources of carbohydrates. Crispbreads and rice cakes are naturally low in fat, and you can also choose low-fat crackers and granola bars. If possible, go for the whole-grain version.

Trail mix, dried fruit, nuts, dark chocolate

Trail mix is a convenient high-calorie but healthy snack. Choose trail mix varieties with nuts and dried fruit — not sweets. Dark chocolate is also a healthy snack in moderation.

Bolt Food to the (snack) rescue

Healthy snacks support your eating habits, maintain your energy levels, and keep your weight under control. So, stock up on the snacks we’ve mentioned to get you through the busiest days.

Whether you want a healthy meal or you just to treat yourself, try out Bolt Food.

Download the Bolt Food app here and give it a go! Read more about Bolt Food.

Get the Bolt Food app
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