Teens need consistent, nutrient-dense meals and snacks to fuel their growing bodies.
Adolescents go through a period of rapid growth and development that requires optimal intake of both macronutrients (fats, proteins and carbohydrates) and micronutrients (vitamins and minerals). Additionally, proper nutrition can help adolescents excel in academic and athletic pursuits.
However, many popular snacks are high in refined grains, added sugars, and other ingredients that should be limited in teen diets.
However, you can purchase a variety of ready-made healthy snacks or easily make them from scratch.
Here are 23 healthy snacks for hungry teens.
1. Apple and nut butter sandwiches:
Nut butter and apple is a delicious and filling combination. Have your child spread their favorite nut butter between apple slices for a snack rich in fiber and protein.
You can roll the edges with hemp seeds, chia seeds or chopped walnuts for extra crunch.
2. Trace mix of cashews, almonds, cherries and dark chocolate:
Trail Mix is an easy and super healthy snack. You or your child can mix creamy cashews, crunchy almonds and chewy dried cherries with dark chocolate chips for an irresistible combination.
In particular, these ingredients are excellent sources of vitamins, minerals and antioxidants that adolescents need for optimal health.
3. Hummus jars:
Hummus is a stuffed dip made from chickpeas. It is rich in fiber, magnesium, folate, manganese, healthy fats, and protein.
Line the bottom of a glass jar with a few scoops of hummus, then fill the jar with sliced veggies like carrots, cucumbers, celery and zucchini for a nutritious snack.
4. Mozzarella and cherry tomato skewers:
Although adolescents have a greater need for calcium to support their growing bodies, inadequate calcium intake by adolescents is a common problem, especially among adolescent girls.
Skewers of whole milk mozzarella balls and juicy tomatoes are not only rich in calcium but also in healthy fats, protein and lycopene, a powerful antioxidant found in tomatoes and associated with numerous health benefits.
5. Bento Snack Boxes:
Bento boxes are food containers with several compartments to keep snacks separate. They allow your child to mix and match his or her favorite foods.
Fill a bento box with a variety of foods rich in fiber, healthy fats and protein. For example, pair a hard-boiled egg with veggie sticks, fresh fruit, whole-grain crackers and guacamole.
6. Overnight oats with apples and almond butter:
Overnight oats are made ahead of time so your child can eat them right away. You can prepare portions of snacks using small 4-ounce (118 ml) Mason jars.
This particular recipe is easy to prepare and combines nutritious ingredients such as apples, almond butter, oats and yogurt.
7. No-bake chocolate energy bites:
Chocolate snacks are a favorite among teenagers.
Unlike most chocolate treats, these no-bake chocolate energy bites are packed with healthy ingredients like oats, dates, cashews, and almond flour to keep your kids energized between meals.
8. Peanut Butter and Chia Jelly Pudding:
Chia seeds are packed with nutrients that teens need, including protein, healthy fats, magnesium, calcium, manganese, and phosphorus.
This peanut butter and chia jelly pudding recipe combines antioxidant-rich wild blueberries with creamy peanut butter and uses coconut milk, so it’s safe for kids who need to avoid dairy.
9. Vegetarian muffins, cheese and eggs:
Egg muffins are a smart choice for a make-ahead snack. Store these protein-packed muffins in the refrigerator or freezer so your child can reheat them as needed.
10. Copy RXBAR:
RXBARs are made with minimal ingredients and are a favorite granola bar for many teens. If you want to save money, try making your own at home.
11. Deviled eggs:
In addition to being a great source of healthy fats, vitamins, minerals, and antioxidants, eggs are also a great source of protein. Deviled eggs are a tasty way to boost your child’s protein intake.
12. Greek yogurt parfait with fruit, nuts and chia seeds:
You or your boyfriend can make a tasty, protein-rich parfait by layering a mason jar with full-fat Greek yogurt, fresh berries, chopped walnuts, and chia seeds. Greek yogurt contains 15 grams of protein per 6-ounce (170-gram) serving.
13. Tuna and cheddar cheese bites:
If your child likes seafood, try these tuna and cheddar bites. Tuna is an excellent source of highly absorbable protein and provides omega-3 fats, which are important for adolescent brain development and function.
14. Edamame, chickpea and feta salad:
This tasty salad is packed with plant-based protein and is the perfect choice for vegetarian teens. Plus, feta adds a boost of calcium and healthy fats.
15. Chicken salad with apples, cranberries and walnuts:
This filling chicken salad combines protein-rich chicken with apples, dried cranberries and walnuts for a sweet and savory snack. It is excellent served on apple slices or with crackers or celery sticks.
16. Roasted chickpeas:
Crunchy, salty, and packed with plant-based protein, roasted chickpeas are a nut-free snack your child is sure to love.
17. Five-Ingredient Nut-Free Trail Mix:
This nut-free trail mix contains a mix of nutrient-rich seeds, dried fruit, and dark chocolate chips, perfect for teens with nut allergies.
18. Easy Banana Oatmeal Muffins:
Most muffins are packed with ingredients like added sugar and white flour, both of which should be limited in teen diets. However, this recipe uses wholesome ingredients, such as bananas, oatmeal and whole milk Greek yogurt.
Their natural sweetness comes from bananas and a hint of maple syrup.
19. Cheese, apple and grape skewers:
Thread cheese cubes, whole red or green grapes and apple pieces onto wooden skewers to create a nutritious, teen-friendly snack that can be prepared in minutes.
20. Guacamole, vegetables and tortilla chips:
Avocados are rich in healthy fats, fiber, magnesium, folic acid and potassium. They’re easy for you or your kids to turn into a creamy guacamole, which can be paired with veggies and tortilla chips.
21. Trail mix, nuts and seeds:
Many companies sell packaged trail mixes, as well as salted or unsalted nuts and seeds.
22. Granola bars and protein bars:
Encourage your child to choose protein and granola bars made with whole foods.
The following bars are sweetened only with fruit and provide a good source of protein, fiber and healthy fats:
- Thunderbird Real Food Bars
- RXBAR
- Lärabars
These bars contain less than 6 grams of added sugar per bar:
- Purely Elizabeth granola bars
- Health Warrior Chia Bars
- Autumn golden granola bars
23. Cheese sticks:
Teens need sources of healthy fats in their diet.
Whole-milk cheese not only provides calcium, protein, and healthy fats, but also important minerals, including zinc and selenium, which support immune health.
Tillamook and Organic Valley are two companies that make high-quality cheese sticks that are perfect for snacking.
The bottom line:
Teens need proper nutrition to fuel their growing bodies. Snacks for teens should focus on whole, nutrient-dense foods that provide the macro- and micronutrients your teen needs for optimal health.
If you’re stuck for ideas for nutritious snacks, ask your child to try one of the recipes – or purchase one of the packaged options – listed above.