40 Healthy Snack Ideas for Teens

Teens need the right kind of meals and snacks to keep up with their growing bodies. They’re in a phase of fast growth that needs lots of nutrients. Many common snacks, though, come packed with bad stuff. But, there are lots of good snacks they can make themselves.

Key Takeaways:

• Teens have increased protein needs, with studies showing their requirements can be 20-60% greater than those of adults¹.
• Approximately 2.2% of children and adolescents in the United States have a peanut allergy¹.
• Greek yogurt provides 15 grams of protein per serving, making it a good source for teens¹.
• Calcium intake is highlighted as an issue among teenage girls, emphasizing the importance of calcium-rich snacks¹.
• Avocados are high in healthy fats, fiber, magnesium, folate, and potassium, making guacamole a nutritious choice for teens¹.
• Hummus is a snack option rich in fiber, magnesium, folate, manganese, healthy fats, and protein¹.
• Companies like Tillamook and Organic Valley produce high-quality cheese sticks, a good source of calcium, protein, healthy fats, zinc, and selenium for teens¹.
• Made In Nature Veggie Pops are a nutrient-dense chip option, offering more fiber than traditional chips due to their vegetable content¹.
• There are 40 different healthy snack ideas provided for teens, including soft pretzel bites, PB&J rolls, cool ranch chickpeas, onigiri, everything bagel popcorn, peanut butter protein balls, and more².
• The snack recipes cover various cooking methods, including oven-baked and air-fried options².
• The content incorporates various ingredients such as chickpeas, rice, tortellini, tuna, Chex cereal, cucumber, zucchini, grapes, shrimp, meatballs, cauliflower, and more².

Quick, homemade snacks

Quick and homemade snacks are great for hungry teens. They provide fuel and are healthier than packaged snacks. They include vital nutrients and avoid bad things like too much sugar. Let’s look at some simple, tasty snack ideas:

Apple and Nut Butter Sandwiches

Apple and nut butter sandwiches are a classic choice. They’re easy to make and include carbs, fats, and fiber. Slice an apple, take out the core, spread nut butter, and add another slice on top.

Cashew, Almond, Cherry, and Dark Chocolate Trail Mix

A mix of cashews, almonds, cherries, and dark chocolate is power-packed¹. It’s crunchy and full of vitamins and antioxidants for good health.

Hummus Jars with Sliced Veggies

Hummus jars with veggies are easy and healthy. Use small jars with hummus and colorful veggies for dipping. It’s high in fiber and gives them important nutrients.

Mozzarella and Cherry Tomato Skewers

Mozzarella and tomato skewers are beautiful and nutritious. They are rich in calcium, fats, protein, and lycopene¹. Use mini mozzarella balls, cherry tomatoes, and add a glaze or basil for flavor.

Bento Snack Boxes

Bento boxes mix fruits, fats, and proteins. They’re easy to carry and offer a balanced meal. Put grapes, avocados, cheese, or turkey in small sections. This snack fits what your teen likes.

These snack ideas are quick and full of what your teen needs. They’re better than store snacks and let you pick good ingredients. Add these snacks to your teen’s day for health and energy.

Homemade snacks to make ahead of time

If you have some extra time, consider making homemade snacks to keep around. This saves time later and gives you good food when you’re hungry. Here are some great snacks you can start with:

1. Apple and almond butter overnight oats

Make overnight oats by mixing rolled oats, almond milk, chia seeds, and maple syrup. Then, add apples and almond butter. Keep them in the fridge overnight for an easy morning snack. (Source:³)

2. Chocolate no-bake energy bites

Use a food processor to mix dates, almond meal, cocoa, and honey. Form them into balls and chill. These no-bake bites are perfect for a quick energy boost. (Source:³)

3. Peanut butter and jelly chia pudding

Mix chia seeds, almond milk, and peanut butter for pudding. Add your favorite jelly on top for a twist. They’re rich in omega-3 and fiber. (Source:³)

4. Veggie, cheese, and egg muffins

Beat eggs, add veggies and cheese, then bake in a muffin tin. These muffins are full of protein and can be served warm or cold. (Source:³)

5. Homemade copycat RXBARs

Mix dates, nuts, and fruit, press it flat in a dish, then cool it. Cut into bars for a great snack. These DIY bars give you energy and taste. (Source:³)

These snack ideas fit different tastes and health goals. They are a tasty and easy way to keep you going. Adding these snacks to your day can really help your health. Try making them at home!

High protein snacks

Protein-rich snacks are key for teenagers, especially those active in sports. These snacks fuel their growing bodies and support health and development.

There are many delicious options for high protein snacks, making sure teens get what they need to thrive. Here are some great ideas:

1. Deviled Eggs: High in protein, deviled eggs are quick to make. They also offer healthy fats and vitamins. Each egg has roughly 6 grams of protein⁴.
2. Greek Yogurt Parfait with Fruit, Nuts, and Chia Seeds: Greek yogurt, mixed with fruits, nuts, and chia seeds, is a great snack. A 6-ounce portion contains about 15 grams of protein¹.
3. Tuna and Cheddar Lunch Box Bites: These small snacks pack a punch, combining tuna’s protein with cheddar’s flavor. A 3-ounce tuna serving has 20 grams of protein⁴.
4. Edamame, Chickpea, and Feta Salad: This salad is full of protein and other nutrients. Edamame has 13 grams of protein per cup, and chickpeas offer 7 grams per half-cup serving. Feta cheese adds a tasty twist¹.
5. Chicken Salad with Apple, Cranberry, and Walnuts: This chicken salad is packed with lean protein and added flavor from apples, cranberries, and walnuts. Each chicken ounce gives about 7 grams of protein¹.

These snacks are not just for fuel. They come in many flavors and textures. Whether teens like salty or sweet, there’s a high-protein snack to match.

Nut-free snacks

Nut allergies often affect teenagers, making it vital to offer snacks free from nuts. These snacks should be tasty and safe. Here are some suggestions:

1. Roasted Chickpeas: These crispy chickpeas are full of protein and can be spiced with cumin, paprika, or garlic powder. They are also rich in fiber.⁵
2. Five-Ingredient Nut-Free Trail Mix: Make a special trail mix without nuts. Use pretzels, dried fruits, pumpkin seeds, and sunflower seeds. It combines sweet and salty tastes.⁵
3. Easy Banana Oatmeal Muffins: Make delicious muffins with rolled oats, bananas, and honey. These are not just nut-free but are high in fiber too.⁵
4. Cheese, Apple, and Grape Skewers: Put together cheese, apple, and grape skewers. It’s a fun, easy-to-carry snack. The mix of flavors is both sweet and sour.⁵
5. Guacamole with Veggies and Tortilla Chips: Mix ripe avocados with lime, cilantro, and spices to make guacamole. Serve with veggies and nut-free chips for a tasty and healthy treat.⁵

The above snacks are a variety of flavors and textures fit for teens, ensuring their safety. Always check labels and talk to parents or guardians of allergic kids. Prioritize their health by choosing snacks clearly marked as nut-free and from non-cross-contamination sites.⁵

Healthy premade snacks

Homemade snacks are great, but there are also many premade options. These snacks are full of nutrition and easy to grab. They’re perfect for teens who are on the go.

Here are some good premade snack ideas:

• Trail mix, nuts, and seeds: Great for a quick energy lift and full of protein and vitamins.
• Granola bars and protein bars: They have lots of nutrients and are rich in fiber and protein.
• Cheese sticks: Provide calcium, protein, and fats, making them a handy snack.
• Healthy chips from colorful veggies: Baked and made from vegetables like kale. They’re tasty and healthier than regular chips.
• Turkey sticks: A source of lean protein that is good on its own or with crackers.
• Dried fruit: A sweet snack full of vitamins, minerals, and fiber. Perfect for a snack.
• Premade energy bites: Made with nuts, seeds, and dried fruit. A great energy boost that’s easy to eat on the move.
• Nut butter packets: Portable and controlled servings for nut butter lovers.

These premade snacks are packed with nutrients, essential for growth and development. They use quality ingredients and are designed to keep teens feeling full. Adding them to their diet helps fill in any nutrient gaps.

The mention of “the little single serve hummus packs” suggests a preference for portion-controlled snack options. The text discusses “3-in-1 utensil to cut fruits on the go,” suggesting a need for convenient tools for food preparation while away from home. “Trail mix with cashews, almonds, and dark chocolate raisins” indicates a preference for nutrient-dense snack options containing a mix of healthy fats, proteins, and carbohydrates. The mention of “easy, healthy snacks even easier” hints at a demand for ready-to-eat snack solutions that require minimal preparation.⁶

Soft Pretzel Bites, PB&J Rolls, and Cool Ranch Chickpeas

Looking for tasty snacks teens will love? Try Soft Pretzel Bites, PB&J Rolls, and Cool Ranch Chickpeas. They’re easy to make and put a new spin on old favorites. Plus, they’re healthier choices.

Making Soft Pretzel Bites is simple with canned biscuit dough. They’re soft and chewy, perfect for eating on the move. These bites mix salty and savory flavors. They’re ideal for a quick, tasty snack. (Reference:²)

PB&J Rolls turn a sandwich into fun sushi. Simply spread peanut butter and jelly on a tortilla, roll it, and cut it. It’s a creative way to enjoy the classic PB&J. Plus, it looks great and is fun to eat. (Reference:²)

Cool Ranch Chickpeas are a healthy swap for chips. These chickpeas are baked until crispy and flavored with homemade cool ranch. They’re a tasty snack that’s good for you. Chickpeas offer protein and fiber, great for teens. (Reference:²)

These snacks are great for teens. They’re easy, delicious, and full of nutrients. Soft Pretzel Bites, PB&J Rolls, and Cool Ranch Chickpeas make snacking satisfying and healthy. Teens will love them for quick bites.

Onigiri (Japanese Rice Balls), Everything Bagel Popcorn, and Peanut Butter Protein Balls

If you want tasty snack ideas for teens, try onigiri, everything bagel popcorn, and peanut butter protein balls. These snacks are yummy and healthy. They’re great for a quick bite or on-the-go.

Onigiri: A Filling and Flavorful Option

Onigiri are Japanese rice balls, popular for snacks and lunch in Japan. You shape cooked rice into balls and fill them with things like salmon, pickled plum, or chicken. Making onigiri at home is simple. You can choose what goes inside. With many flavors and easy handling, it’s ideal for snacking or taking to school.²

Everything Bagel Popcorn: A Flavorful Twist to a Classic Snack

Everything bagel popcorn gives a new twist to a favorite snack. It’s popcorn covered in everything bagel seasoning. Pop some corn, mix it with butter and seasoning, and you’re set. It’s a tasty snack for watching movies or when you want something salty.²

Peanut Butter Protein Balls: A Healthy Energy Boost

Peanut butter protein balls are a quick, protein-rich snack. They’re made with oats, peanut butter, honey, and protein powder. Anyone can make them, and they store well in the fridge. They’re not just tasty but also full of protein, healthy fats, and fiber. They’re great for teens needing a boost.²

To keep your teens snacking well, add snacks like onigiri, everything bagel popcorn, and peanut butter protein balls. These snacks help teens stay satisfied and healthy all day. They’re quick, easy, and good for them.

Antipasto Bites, Air Fryer Pizza Rolls, and Puppy Chow

Teens love easy and quick snacks like antipasto bites, air fryer pizza rolls, and puppy chow. These snacks quickly ease hunger in a tasty way.

Antipasto bites bring the flavors of a classic platter into mini tortellini bites. They are savory and satisfying. Use² fresh tortellini, and add meats, cheese, and veggies for a burst of flavor.

Air fryer pizza rolls are fast and crispy. In just 8 minutes, they get crunchy outside but keep the inside ooey-gooey and cheesy. They’re customizable with favorite pizza toppings, making pizza a quick snack.

Puppy chow, or muddy buddies, is a beloved kid’s snack. With cereal, chocolate, peanut butter, and powdered sugar, it’s sweet and crunchy. Puppy chow is among the easiest and yummiest snacks for teens. A snack every teen should make!

Overall, antipasto bites, air fryer pizza rolls, and puppy chow are great for quick, flavorful snacks. They’re simple and satisfy cravings, whether sweet or savory.

Spicy Tuna Rolls, Ham & Cheese Pinwheels, and Copycat Chick-fil-A Nuggets

Spicy tuna rolls, ham & cheese pinwheels, and copycat Chick-fil-A nuggets make great snacks for teens.² Spicy tuna rolls are easy to make, using canned tuna. They offer a healthy and tasty snack option. The mix of spicy tuna and fresh roll tastes wonderful.

Teens love ham & cheese pinwheels too. They are simple to make with crescent roll dough, ham, and cheese². The cheese and ham melt together for a delicious snack. It’s a great treat anytime.

Making copycat Chick-fil-A nuggets at home is a good idea for fast-food fans. These homemade nuggets are healthier and just as tasty. Using good ingredients and cooking them well ensures a great snack. Serve with favorite sauces for a happy, healthy treat².

Including these snacks in your teen’s diet adds variety and taste. They are simple, quick, and loved by teens. Whether they like spicy, traditional, or fast food, there’s something for everyone. These snacks are a win-win for both you and your teen.

Comparison of Nutritional Benefits

Statistical data from².

California Sushi Bites, Zucchini Tots, and Sour Patch Grapes

California sushi bites, zucchini tots, and sour patch grapes offer fun and tasty snack choices for teens. California sushi bites bring a new twist to sushi snacks. You can enjoy them without the need to roll anything. Zucchini tots are a better pick than the usual tater tots. While sour patch grapes add a zingy and sweet choice.

California Sushi Bites, backed by data,², are a top pick for healthy snacking among teens. These bites mix usual sushi favorites like avocado and cucumber with crab meat. They’re perfect for quick bites on the move².

Zucchini Tots are a smarter option over regular tater tots, offering more vitamins². They’re made from zucchini, breadcrumbs, and flavorful seasonings, then baked until golden. This makes a tasty option for snacking².

Sour Patch Grapes put a tasty twist on regular grapes, loved by many young people². They’re made by rolling grapes in a flavored gelatin mix. After chilling, you get a snack that’s tangy and a little chewy, just what teens love².

Research⁷ shows that California Sushi Bites, Zucchini Tots, and Sour Patch Grapes are favorites among teens. They are celebrated in a list of top healthy snack picks, proving their appeal⁷. These snacks are loved for their unique flavors and easy snacking, making them great for teenagers⁷.

Slow-Cooker Grape Jelly Meatballs, Cauliflower Tots, and Cookie Lover’s Popcorn

Looking for quick snacks for teens? Slow-cooker grape jelly meatballs, cauliflower tots, and cookie lover’s popcorn are tasty and easy to make. They’re ideal for teens on the go who need a quick bite.

Slow-Cooker Grape Jelly Meatballs

Slow-cooker grape jelly meatballs are a hit as an appetizer or snack. Mix ground meat with breadcrumbs, egg, and spices. Then add grape jelly sauce and slow cook. You’ll find² 40 healthy snack ideas in this guide, making it a favorite with everyone.

Cauliflower Tots

Cauliflower tots are a great healthy take on tater tots. Grated cauliflower, breadcrumbs, cheese, and spices are mixed and baked until they’re crispy. This² recipe swaps out potatoes for a healthier choice. It’s tasty and guilt-free.

Cookie Lover’s Popcorn

If you love sweets, then cookie lover’s popcorn is perfect. This⁸ recipe mixes the crispiness of popcorn with cookie flavors. A glaze of butter, maple syrup, and sugar coats popcorn, then add crushed cookies. It’s a sweet snack perfect for movie nights.

These quick snacks for teens are more than just tasty. They offer a healthy and filling choice for teens. Perfect for after school, movie nights, or whenever hunger hits. Give these snacks a try for something that satisfies every time.

Baked Plantain Chips and Bagel Bites

Teens looking for quick snacks will love baked plantain chips and bagel bites. Baked plantain chips are a crunchy choice instead of regular chips. They have a lot of fiber, making them a healthy option. You can eat them with different dips for a tasty snack.

Bagel bites are easy to prepare. They’re small bagels topped with cheese, meat, or veggies. They’re great for eating on the run or as a treat at home.

According to², the baked plantain chips recipe needs only 3 ingredients. They have more fiber than regular chips. This makes them a great choice for health-conscious teens.

Both these snack options are simple to make at home. You can cook them ahead of time and save them to eat later. This is perfect for teens with a busy life. They’re ideal if you want something crunchy or savory.

Recipe Sources:

⁹ points out sources like Love & Lemons and Gimme Some Oven. They offer easy snack recipes. This gives teens many tasty choices.

Now, teens can munch on crunchy plantain chips and yummy bagel bites. They’re easy and fun to eat. These snacks are great for teens on the go.

Conclusion

It’s vital to give teens healthy snacks for their growth. They should have many tasty, nutritious choices. This way, they keep their health in check. They can choose between homemade and ready-made snacks.

One quick snack for teens is a cup of cherries. About 21 pieces can fit in a cup, depending on their size¹⁰. Watermelon is a light snack, with just 46 calories per cup¹⁰. Almonds offer a good amount of protein, with 7 pieces in a serving¹⁰. For a sweet treat, SmartSweets gummies sweetened with stevia are a great option¹⁰.

Homemade snacks can also be delicious and good for you. Baked egg cups with eggs, onions, and tomatoes are filling and easy to prepare¹⁰. Dipping celery sticks in hummus is a simple snack, worth just 1 point¹⁰. Kimchi is low in calories and has 2 grams of both fiber and protein¹⁰.

In summary, a wide range of healthy snacks is key for teens. These snacks will provide the energy they need. There are many options, both ready-made and homemade, that are simple and quick. Parents can choose from various snacks to keep their teens happy and healthy.

Source Links

1. https://www.healthline.com/nutrition/snacks-for-teens
2. https://www.delish.com/cooking/g1147/quick-kids-snacks/
3. https://www.eatingwell.com/gallery/8035144/make-ahead-snacks-to-pack-with-lunch/
4. https://www.healthline.com/nutrition/healthy-high-protein-snacks
5. https://holleygrainger.com/nut-free-snacks/
6. https://www.mamashark.blog/easy-healthy-snack-ideas-your-kids-will-love/
7. https://www.delish.com/cooking/nutrition/g600/healthy-snacks-for-work/
8. https://www.karenskitchenstories.com/2022/09/maple-syrup-pancake-cookies.html
9. https://www.cosmopolitan.com/food-cocktails/a5587/party-snack-recipes/
10. https://chomps.com/blogs/nutrition-sustainability-news/weight-watchers-snacks