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A roundup of 30+ dietitian-approved, healthy meal prep snack recipes. There’s grab-and-go as well as freezer options too to ensure you have something nutritious on hand to get you between meals!
It’s normal to feel hungry between meals, especially if they’re more than 3-4 hours apart. Hunger is a natural, physiological sign that is important to honour!
Having a healthy snack on hand can help address that hunger and keep your blood sugar from dropping too low, therefore preventing any feelings of shakiness, irritability, dizziness, or nausea that might occur if we go too long without eating.
Without having a snack on hand, you risk getting to thathangrystate, which can cause you to hit the work vending machine or purchase processed snack foods that are often higher in sugar, since you’re craving that instant energy boost.
From my professional (and personal) experience as a dietitian, I find that many of us need something to tie us over between lunch and dinner, specifically.
Luckily, there are many nutritious snacks that we can make ahead of time to help prevent this from happening too often. These 30+ dietitian-approved, healthy homemade meal prep snack recipes are easy to prepare and use simple, nutritious ingredients.
How To Make A Healthy Snack?
Like a balanced meal, a snack should also combine carbohydrate sources with a source of protein or fat.
Healthy carbohydrates provide you with energy, while protein and fat help to stabilize your blood sugar and keep you fuller/more energized for longer.
Try making a large batch of some of these recipes, and keep them in your fridge or freezer for the week. They’ll be ready to grab-and-go when you need them!
Healthy Energy Bite Recipes
Energy bites, bliss balls, power balls, protein bites…there are so many names for these little guys!
One thing remains the same, though: they’re one of my favourite healthy make ahead snack recipes for meal prep!
Energy bites are often no-bake, meaning you just mix the ingredients together with no real cooking involved.
Depending on the recipe, they can pack in TONS of nutrition, like different nuts, seeds, or dried fruits. Nuts and seeds are excellent sources of healthy fats (like omega-3s) as well as plant-based protein.
These recipes below should keep in the fridge for about 1 week in an airtight container, or you can keep them in the freezer for up to 3 months.
Grab one or more when you’re needing a snack at home, or bring a few with you to work or school!
1) No-Bake Chocolate Coconut Date Balls
Easy Chocolate Coconut Date Energy Balls (Vegan)
Bite-size and delicious, these chocolate coconut date energy balls are the perfect healthy make-ahead snack. The only equipment you need is a food processor. Recipe is vegan, gluten-free, nut-free, and no-bake!
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2) No-Bake Chocolate Cherry Energy Bites
No-Bake Chocolate Cherry Energy Bites
These No-Bake Chocolate Cherry Energy Bites are completely nut-free, gluten-free, and vegan, making them a suitable snack idea for many dietary restrictions! They're easy to make and filled with simple, healthy ingredients.
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3) No-Bake Carrot Cake Energy Bites
Healthy No-Bake Carrot Cake Energy Bites
A delicious and healthy snack! These carrot cake energy bites can be made gluten-free by using certified-GF oats. They can also be made vegan/dairy-free by omitting the optional greek yogurt topping.
Get the recipe
4) Almond Butter Energy Balls
Almond Butter Energy Balls With Chocolate
These almond butter energy balls are made with oats, chocolate chips, and coconut. They're only 9 ingredients, no-bake, and no food processor is needed. Perfect for a healthy, make-ahead snack! Plus, they're easy to make both vegan and/or gluten-free if needed.
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5) Coconut Matcha Energy Balls
Easy Coconut Matcha Energy Balls
These coconut matcha energy balls are such an easy, healthy make-ahead snack idea. Matcha provides an added boost of energy and nutrition benefits. Recipe is vegan, gluten-free, and no-bake!
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6) Chocolate Hazelnut Bliss Balls
Nutritious Chocolate Hazelnut Bliss Balls
These chocolate-hazelnut energy bliss balls are an easy and absolutely delicious make-ahead snack! They taste similar to Ferrero Rocher chocolates, but are made with simple, healthy ingredients and are packed with healthy fats and plant-based protein. Vegan, gluten-free, and less than 30 mins to make!
Get the recipe
7) Lemon Coconut Bliss Balls via Lindsay Pleskot, RD
Energy balls, energy bites, energy truffles…whatever you want to call them, I am a HUGE fan of these little guys. I make a batch almost every week for quick grab and go snacks. These are
Healthy Energy Bar Recipes
Similar to energy bites, but in a bar format. These healthy energy bar ideas are great make ahead snack recipes as well.
While nutritious store-bought protein or energy bars do exist (some brands are great!), many of them are filled with tons of sugar or artificial sweeteners and additives.
With these homemade versions, you can be sure that the ingredients are more simple and whole food-focused.
8) Healthy No-Bake Trail Mix Granola Bars (Vegan, Gluten-Free)
Nutritious No-Bake Trail Mix Granola Bars
These no-bake trail mix granola bars are delicious and packed with nutrition! Made with plenty of oats, nuts, and seeds, this recipe is perfect for a meal prep snack. Recipe is vegan, gluten-free, and high in fiber.
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9) Peanut Butter Chocolate Protein Bars via Minimalist Baker
5-Ingredient Protein Bars rich in protein and healthy fats and incredibly delicious! Customizable, plus just 20 minutes and 1 food processor required!
10) Peanut Butter Goji Berry Granola Bars via Love & Lemons
Delicious & healthy homemade granola bars made with peanut butter, goji berries, pepitas, pistachios, and a little chocolate. Gluten-free and easy to make!
Healthy Homemade Trail Mix
Homemade trail mix is an excellent make ahead snack recipe idea. You can make a big batch and then portion out servings for the week. It’s super easy to pack with you on the go (I love using these reusable stasher bags to carry it)!
While commercial trail mixes are available, I love making my own so that I have control over the ingredients, I can experiment and get creative with the flavours, and I often save money by purchasing the ingredients in bulk.
By choosing a combination of dried fruit with nuts and seeds, you’re pairing energy-rich carbs with healthy fats and protein to help balance your blood sugars and keep you full.
11) Healthy Homemade Trail Mix: 3 Ways
10-Minute Healthy Homemade Trail Mix
Learn how to make your own healthy homemade trail mix with these 3 easy recipe ideas. Perfect for a nutritious on-the-go snack option!
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12) Savoury Spiced Nuts
Savoury Spiced Nuts (Roasted)
These savoury spiced nuts are flavoured with BBQ seasonings and oven-roasted for so much deliciousness. They're such a quick + easy appetizer or snack that happens to be healthy, too!
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Healthy Dip Recipes
These simple homemade dip recipes are made with nutritious ingredients and will keep for about 3-4 days in the fridge.
Make a large batch and portion out some dip in a little glass jar or container with a lid. You can bring this with you to work or school, alongside some chopped veggies, whole wheat crackers, or pita chips.
To make these dips a part of a nutritious snack, I try to focus on recipes that have sources of fibre, protein, and/or healthy fats to keep you feeling full and nourished for longer. The ones below hit all these requirements!
13) Herbed Cottage Cheese Dip
5-Minute Healthy Cottage Cheese Dip
This savory cottage cheese dip is made with fresh herbs, like chives and parsley. It's quick, easy, healthy and perfect for serving with vegetables or crackers!
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14) Canned Salmon Cream Cheese Dip
Canned Salmon Dip With Cream Cheese (15-Minutes!)
You can have this protein-packed canned salmon dip ready in just 15 minutes! Made with simple ingredients like cream cheese, greek yogurt, lemon, and fresh herbs, this easy dip is perfect for crackers and raw veggies. Can be served as a sandwich or bagel spread, too!
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15) Greek Yogurt Fruit Dip
This quick, easy, and healthy yogurt fruit dip recipe is made without marshmallow or cream cheese. It's flavoured with simple ingredients like lemon zest, vanilla, cinnamon, and maple syrup. A delicious addition to a fruit platter or dessert/appetizer tray!
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Healthy Snack Box Ideas
These bistro boxes are not only fun to look at, but they’re an awesome, customizable make-ahead snack idea! While you can switch things up as desired, below are a couple recipe ideas to inspire you.
Again, we want to focus on having some protein, fat, and fibre to make these filling and nutritious!
16) Peanut Butter Banana Roll Ups Snack Box via Damn Delicious
Peanut Butter and Banana Roll Ups Snack Box – These quick wraps are so much fun and easy, packed with strawberries, pretzels, tangerines and celery sticks!
17) Boiled Egg Snack Packs via Get Cracking
Beyond their taste and health benefits, these boiled egg snack packs are also super portable and can easily be made ahead of time. This makes them a great option to pack with you to work or school, or to keep in your fridge when you need something to satisfy your hunger.
Healthy Treats
While things like cookies and muffins are not always the most nutritious, there are ways to boost the nutrition in these yummy treats!
The recipes I’ve selected below contain fresh fruit or hidden veggies, sources of fibre, protein, healthy fat, and simple ingredients.
If you’re craving something sweet, but don’t want a sugar crash, give some of these treats a try! They’re perfect to make ahead of time and can be portioned out for a tasty snack.
18) Chewy, Healthy Breakfast Cookies
Nutritious Breakfast Cookies (Vegan)
Readers love these too-rated healthy breakfast cookies! They're soft, chewy, and so easy. Made with nutritious ingredients like oats, pumpkin, almond butter, nuts, and seeds – they're such a delicious, healthy treat you can enjoy for breakfast or at any time of the day. Recipe is gluten-free, flour-free, vegan, and freezer-friendly.
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19) Honey Tahini Oatmeal Cookies
Honey Tahini Oatmeal Cookies
These honey tahini oatmeal cookies are SO quick + easy to make. They use only 7 ingredients, like chocolate chips, vanilla, and walnuts. Healthy, gluten-free, and delicious!
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20) Lemon Blueberry Oatmeal Cookies
Lemon Blueberry Oatmeal Cookies (Vegan)
These lemon blueberry oatmeal cookies are the most delicious, healthy-ish treat! They're made with only 8 simple ingredients and can be enjoyed as a snack or dessert. Recipe is gluten-free, flour-free, and vegan.
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21) Meal Prep Chocolate Zucchini Banana Muffins via Lindsay Pleskot, RD
These Meal Prep Chocolate Chip Banana Zucchini Muffins are packed full of protein, fibre and greens! Perfect to meal prep for a quick grab and go snack!
22) Nut-Free “PB&J” Oatmeal Cookies
These soft and chewy "PB&J" oatmeal cookies are made with sunflower seed butter and chia jam. A nut-free healthy snack, PERFECT for school!
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23) Peanut Butter Pretzel Bites
Healthy Peanut Butter Pretzel Bites
These chocolate-covered peanut butter pretzel bites are a delicious, sweet and salty snack idea! Only 5 ingredients, these bites are made with almond flour instead of powdered sugar for a more nutritious option. Recipe can easily be made gluten-free!
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24) Almond Butter Stuffed Dates via Choosing Chia
These Almond Butter Stuffed Dates only have 4 ingredients and a take less than 10 minutes to make for a healthy, delicious and satisfying snack!
Healthy Chia Pudding Recipes
I love making chia puddings for a delicious, filling, and healthy snack. Chia seeds form a gel-like consistency when they’re mixed with liquid, which is why they’re great for making “puddings.”
TIP: If the consistency of the seeds weirds you out, try BLENDING your chia pudding in a high-speed blender. It makes the pudding completely smooth.
Chia seeds are rich in dietary fibre, anti-inflammatory omega-3s, plant-based protein, and minerals like magnesium, calcium, and iron.
Making chia pudding involves very little cooking and it’ll keep for about 5 days in the fridge. You can make a large batch, portion it out, and add toppings as desired.
Grab them from the fridge when you feel like a snack; or, pack them with you to work in an airtight container or jar. Store them in your work fridge, and don’t forget to pack a spoon!
25) Chocolate Banana Chia Pudding
Chocolate Banana Chia Seed Pudding (Vegan)
This chocolate banana chia seed pudding is such an easy, healthy breakfast or snack idea. It's just 7 ingredients and so simple to make! Recipe is vegan and gluten-free.
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26) Key Lime Pie Chia Pudding
Healthy Key Lime Pie Chia Pudding
This key lime pie chia pudding is made with 5 simple ingredients for a healthier version of the classic dessert. It's super easy to make, and can even be enjoyed as a breakfast or snack!
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27) Maple Kefir Chia Pudding
4-Ingredient Kefir Chia Seed Pudding
Chia pudding is an excellent omega-3 and fiber-rich breakfast option for when you're in a rush. Using kefir instead of other milk options is a great way to change things up and increase those good-for-the-gut probiotics. Have fun with the recipe and add toppings of your choice!
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28) Blended Chocolate Ginger Chia Pudding
This delicious chia pudding is rich in fiber, omega-3s, and antioxidants! Nutritious, but good enough to eat for dessert? Yes, please!
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29) Coconut Chia Pudding With Honey & Lime
This Coconut Chia Pudding is made with just 4 simple, healthy ingredients. It's super quick + easy, plus it's vegan + gluten-free. Add toppings as desired for a yummy make-ahead breakfast or snack idea!
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30) Blended Raspberry Chia Pudding
Blended Raspberry Chia Pudding (Vegan)
Have you tried blended chia seed pudding before? Much smoother than traditional chia pudding, this is a great option for those who prefer a silkier texture. Make with your milk of choice and add toppings as desired for a simple, healthy, and fibre-rich breakfast or dessert!
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Healthy Freezer Snacks
While you may not be able to pack these snacks with you to work or school, they’re a great option to keep in the freezer for when you’re in need of a snack at home.
Because they’re kept in the freezer, they’ll last much longer than in the fridge!
31) Strawberry Orange Frozen Greek Yogurt Bark
Strawberry Orange Frozen Greek Yogurt Bark
This Strawberry Orange Frozen Greek Yogurt Bark is an easy-to-make, protein-packed healthy snack option that’s bursting with fruity flavor!
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32) Banana Popsicles With Yogurt + Fruit
Healthy Banana Popsicles (With Yogurt + Fruit)
These homemade banana popsicles are made with only 4 healthy ingredients: bananas, plain greek yogurt, vanilla, and fresh fruit of your choice. I made them with strawberries, but you are welcome to use other berries, tropical fruits, or stone fruits!
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33) Peanut Butter Banana Bites via Eating Bird Food
These frozen chocolate covered peanut butter banana bites are the perfect healthy warm weather treat. Keep a batch in the freezer for easy snacking.
No Time To Meal Prep?
Short on time? It happens! Here are some easy, balanced snack ideas that don’t require a recipe:
- Greek yogurt peanut butter bowl
- A slice of whole wheat toast, topped with nut butter + a sprinkle of cinnamon
- Half an avocado, drizzled with balsamic vinegar, and topped with hemp seeds, salt + pepper. Pair with crackers or eat with a spoon!
- 2 hard-boiled eggs sprinkled with salt, tamari, or seasoning of your choice
- A greek yogurt cup paired with fresh fruit
- A banana or apple paired with nut butter
More Meal Prep Ideas
- 25 Dietitian-Approved Healthy Breakfast Meal Prep Ideas
- How To Meal Prep With Eggs
- 18 Healthy Lunch Ideas To Pack For Work
I hope this post has given you tons of ideas for easy, healthy make-ahead snack recipes!If you include any of these recipes in your weekly meal prep, let me know in the comments below.
If you do make and of these recipes, don’t forget to tag me onInstagramorPinterest– seeing your creations always makes my day. You can alsosubscribe to my email listto never miss a new recipe or nutrition education post!
Get the Recipe:30+ Meal Prep Snacks, Including Carrot Cake Energy Bites
Filled with shredded carrots, rolled oats, dates, chia seeds, walnuts, and pecans, these carrot cake energy bites are a quick nutritious snack. Plus, 29 more grab-and-go meal prep snack ideas.
Prep Time: 15 minutes minutes
Cook Time: 0 minutes minutes
Freeze: 30 minutes minutes
Total Time: 45 minutes minutes
Servings: 13 energy bites
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5 from 2 votes
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Ingredients
- 1 cup raw carrots, shredded
- 10 medjool dates
- 1/2 cup raw pecans
- 1/2 cup raw walnuts
- 1/2 cup rolled oats
- 2 tbsp chia seeds
- 1/2 tsp ground cinnamon
- 1/2 tsp ground ginger
- sprinkle of sea salt
- Optional: shredded coconut to cover
- Optional: plain greek yogurt, creamy peanut butter (to serve)
Instructions
Wash and peel 1-2 carrots (depending on size). Roughly chop and add to a food processor to shred them. Set shredded carrots aside in a large mixing bowl.
Halve dates and remove pit. Place dates in food processor, along with pecans, walnuts, cinnamon, ginger, and sea salt. Process until nuts are in tiny pieces. Add all processed ingredients into the mixing bowl with shredded carrots.
Add rolled oats and chia seeds to mixing bowl, and combine all ingredients together with a large spoon. You may need to add a few tablespoons of water to get things to stick together.
With a spoon, grab about a tbsp of mixture and roll into balls (about the size of a ping-pong ball). If you'd like, you can now roll these balls into shredded coconut.
Place energy bites onto a baking sheet, making sure to leave room between them so they don't stick together. Place in freezer for at least 30 minutes (you can store them in here too!)
Serve with a dollop of plain greek yogurt and creamy peanut butter, if desired. Enjoy!
Notes
*This recipe will make approximately 13 energy bites, depending on size.
*Energy bites can be stored in an airtight container in the fridge for about 1 week. For longer storage, keep bites in the freezer and allow to thaw for a few minutes before eating.
Nutrition
As a dietitian, I create recipes with whole food ingredients that provide the nutrients needed for optimal health. My nutrition philosophy does not focus on numbers; however, I understand that this information can be helpful.
Do note that the nutrition info provided is an estimate and I cannot guarantee correctness of the displayed values. These numbers will differ depending on brands used, recipe modifications, and amount eaten. If you require specific nutrition information due to medical reasons, please consult with your dietitian or physician.
Course: Snack
Cuisine: American
Diet: Gluten Free, Low Lactose, Vegan, Vegetarian
Keyword: bliss ball, carrot cake, energy bite, gluten free, snack
Author: Carrie Walder
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Let me know by leaving a recipe rating below, or by tagging @walderwellness on Instagram. I love seeing your beautiful creations!
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This post may contain affiliate links. Please see my disclosure policy.
