Snacks for teens make up about 25% of their daily calorie intake, so choosing nutritious options is just as important as planning their meals (1). For busy teens with high energy demands, balanced snacks help keep them fueled and focused throughout the day.
But let’s be real—teens eat what they want! Their strong opinions and selective taste can make healthy snacking a challenge.
As a pediatric dietitian, I know the key to better snacking is having convenient, great-tasting options easily accessible. In this post, we’ll break down what makes a healthy snack and share plenty of easy, delicious ideas that teens will actually want to eat!
What Makes a Snack Healthy?
Protein
Protein builds and repairs muscles while keeping teens full longer. Good sources include yogurt, cheese, nuts, and lean meats.
The key to getting teens to eat more protein is making it easy to prepare and enjoyable. Many teens fall short because protein-rich foods take longer to prepare, and they often prefer sweet or crunchy snacks.
That’s why I love recommending protein shakes like Thread—a protein powder specifically designed with teens in mind that has simple ingredients, 21 grams of protein, and essential vitamins and minerals for convenient, balanced nutrition. It’s a win-win—teens love it for being convenient and delicious, and I love it as a dietitian because it’s a nutrient-packed, all-in-one option that helps fill the gaps in a typical teen diet.
Getting enough complete protein (with all the essential amino acids) is key, yet many teens fall short—leading to fatigue, low muscle mass, and difficulty maintaining weight (2).
For those missing out on protein, vitamins, or minerals in their diet, Thread provides the nutrition they need without any unnecessary fillers. So if your teen has a busy schedule, relies on fast food, and has inconsistent energy levels, it might be time to level up their nutrition intake with Thread.
You can blend it into a protein smoothie (see recipe below), mix it into protein snack balls, or even mix it with water for the easiest protein snack of all time!
Fiber
Fiber supports digestion and helps maintain steady energy levels. Whole grains, fruits, and veggies are excellent fiber sources.
Nearly 30% of teens experience constipation, and fiber is one of the best ways to prevent it by keeping digestion regular (3). It also helps stabilize energy levels, preventing the crashes that come from low-fiber, sugary snacks.
Look for snacks with 3-10 grams of fiber to help your teen reach their daily goal of 30 grams.
Healthy Fats
Fat is essential for brain function, focus, and long-lasting fullness. Good sources include avocados, nuts, seeds, and olive oil.
If your teen is constantly hungry soon after meals, they may not be eating enough healthy fats. Adding sources of fat to meals and snacks can keep them satisfied longer and help support their overall energy levels throughout the day.
Low Added Sugar
Choosing snacks with low added sugar prevents energy crashes and helps keep blood sugar stable. Completely avoiding sugar in a teen’s diet isn’t realistic—and that’s okay! The key is balance.
High-sugar snacks can especially be an issue when eaten alone because they cause quick blood sugar spikes followed by crashes. To keep energy steady, aim for snacks with less than 5 grams of added sugar, or pair sweet treats with protein and healthy fats. The lower the added sugar, the better!
Quick & Balanced Snack Ideas
1. Protein Smoothie
Protein smoothies are a perfect on-the-go option for busy teens because they’re quick, customizable, and packed with nutrients.
I recommend adding a high-quality protein source like Thread protein powder, which contains grass-fed whey protein, probiotics, and essential vitamins and minerals from real fruits and vegetables. It’s an easy way to fuel a teen’s high-energy needs while keeping them fuller for longer.
To make a balanced smoothie, blend protein powder with milk of choice, 1 cup of fruit, and any add-ins like nut butter, flax seeds, or chia seeds for extra fiber and healthy fats.
[Check out 20 more smoothie recipes here!]
2. Greek Yogurt with Granola and Fruit
This is one of the easiest, protein-packed snacks teens can make themselves! Opt for low-fat Greek yogurt for optimal protein content and pair it with a lower-sugar granola option. If you want a homemade touch, try this air fryer granola recipe.
Top with fruit for extra fiber and antioxidants. To keep it simple, go for no-prep options like berries, which make it more likely that teens will actually add them.
3. Turkey Wraps
A great savory snack that provides long-lasting energy. Simply layer deli turkey, cheese, lettuce, and pickles in a tortilla of choice. Add a source of healthy fat like olive oil, mayo, or avocado to make it even more filling.
4. Hummus with Crackers and Veggies
Hummus is packed with fiber and protein, making it a great balanced snack. Pair it with whole-grain crackers or pita chips for crunch and add pre-cut veggies like baby carrots or cucumber slices for extra nutrients.
[Easy and nutrient-packed homemade recipe here]
5. Avocado Toast
Avocado toast is an easy and nutrient-dense snack that supports brain health and focus. Use whole-grain bread for added fiber and top with sea salt, red pepper flakes, or a sprinkle of everything bagel seasoning. For extra protein, add a hard-boiled egg on top.
6. String Cheese with Nuts
This is a great grab-and-go option that balances protein and healthy fats to keep teens full longer. String cheese provides a good source of calcium and protein, while a handful of almonds, cashews, or walnuts adds fiber and crunch.
7. Peanut Butter Toast
A simple but effective high-energy snack! Spread natural peanut or almond butter on whole-grain toast and top with sliced bananas, a drizzle of honey, or a sprinkle of chia seeds for extra fiber.
8. Chia Pudding
This is a great option if you have a teen with a sweet tooth, but you still want to give them nutritious options! Chia seeds are rich in fiber, omega-3s, and protein, making chia pudding a great make-ahead snack.
Mix 3 tablespoons of chia seeds with 1 cup of milk, a dash of vanilla, and a little honey or maple syrup. Let it sit in the fridge overnight, and by morning, it’s a creamy, nutrient-packed treat.
9. Hard-Boiled Eggs with Whole-Grain Crackers
Eggs are a powerhouse of protein, healthy fats, and essential vitamins. Pairing them with whole-grain crackers makes for a balanced, easy-to-pack snack that keeps energy levels steady.
10. Cottage Cheese with Fruit and Honey
Cottage cheese is high in protein and pairs well with naturally sweet fruits like pineapple, peaches, or berries. Drizzle with honey for a touch of sweetness, or add cinnamon for extra flavor.
11. Tuna Salad with Whole-Grain Crackers
A quick and protein-rich snack that doesn’t require much prep! Mix canned tuna with a little olive oil mayo or Greek yogurt, then serve it with whole-grain crackers or cucumber slices for a crunchy, filling snack.
12. Edamame with Sea Salt
Edamame is a fantastic plant-based protein source that’s quick, easy, and packed with nutrients. Simply steam or microwave the pods and sprinkle them with sea salt. For extra flavor, toss them with a dash of garlic powder, sesame oil, or chili flakes!
13. Apple Slices with Peanut Butter
A classic combo that provides fiber, healthy fats, and protein. If your teen needs an extra protein boost, mix the peanut butter with some greek yogurt to make a higher volume, higher protein dip. For extra crunch, sprinkle granola or chia seeds on top.
14. Homemade Trail Mix
Store-bought trail mixes can be full of added sugar, so making your own is a great way to keep it balanced. Combine nuts, seeds, unsweetened dried fruit, and a handful of dark chocolate chips for a sweet but nutritious snack.
15. Whole-Grain English Muffin with Ricotta and Honey
Ricotta cheese is a great source of protein and pairs perfectly with a drizzle of honey on a whole-grain English muffin. For an extra boost, sprinkle with crushed nuts or cinnamon.
Snacking Tips for Teens
I often compare helping teens eat healthy to the saying, “You can lead a horse to water, but you can’t make it drink.” It’s all about setting them up for success so they can make the right choices on their own. They’re independent and strong-willed, but having the right resources around them can make all the difference.
Besides having nutrient-dense snack options ready, here are some practical snacking tips:
- Stock up on ready-to-eat protein options like pre-cooked turkey burgers, deli meat, yogurt, hard-boiled eggs, cheese sticks, cottage cheese, roasted chickpeas, tuna packets, or protein bars. The easier to prepare, the better!
- Pre-cut fruits and vegetables like baby carrots, cucumber slices, bell peppers, apple slices, and berries so they’re easy to grab. Store them in clear containers to make them more visible and appealing.
- Have the right tools to make prepping snacks easier:
- Mini blender – Perfect for quick protein smoothies.
- Bento snack containers – Great for portioning out snacks for school or sports.
- Fruit and veggie chopper – Speeds up prep time for fresh produce.
- Reusable snack bags – An eco-friendly way to store nuts, granola, and crackers.
- Portable cooler bag – Keeps perishable snacks fresh on the go.
Snacking should be enjoyable and nourishing, not something that feels restrictive. Encourage teens to try a variety of foods and experiment with different flavors and textures to find what they like.
Small changes, like adding more protein or fiber, can have a big impact on their energy levels and overall health. The goal isn’t perfection—it’s helping teens build simple, sustainable habits that keep them feeling their best.
If you want more personalized care for your teen,let’s work together! Schedule a free 10-minute consultation to get a game plan started.
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