Whether it's for travel, hiking, or just to get through the afternoon, having the right snacks on hand can really help prevent hanger meltdowns, save us from relying on fast food, and avoid the sad gas station options.
I’ve found that the key to an effective snack is first and foremost protein. Having the addition of some healthy fats and fiber can really carry the staying power of the snack and get you to your next meal.
These are some of my favorite options and suggestions for snacks in 2023, and there’s a little something for everyone! Hope you enjoy, and if you have a snack that you love that I didn’t mention, leave it in the comments so I can check it out!
Fresh Foods
Fresh food snacks are ideal, but not always practical! These are some great ideas if you’re around the house and during short jaunts of travel (less than a day).
Your favorite veggies + hummus dip - a little protein, fiber, and crunch!
Greek yogurt + berries + almond butter - protein, healthy fats, antioxidant rich berries
Fresh fruit + nut butter - very satisfying and energizing
Hard boiled eggs - protein and brain-boosting, baby!
Snack-sized portion of your leftovers - it’s almost too obvious to be a snack, but it works!
Cottage cheese - cottage cheese has an unbelievable amount of protein (plus probiotics!). Great on its own or delicious with some no-sugar-added jam! You could also add fresh fruit.
Jerky Options
If you’re a meat eater, jerky is one of the best options - it travels well, it holds up in all types of weather, at the bottom of your bag, etc. Plus it’s got the protein you need! The one thing to watch out for with jerky is added sugar. You’d be SHOCKED to see how much sugar is added to most jerky. Here are some of my fave options -
Nick’s Sticks - I love Nick’s Sticks! Great quality, Whole30-friendly plus I like that they’re a little softer than other jerky out there.
Chomps - this is another go-to for good quality, sugar-free jerky.
Epic - amazing quality, plus they offer many non-traditional jerky options like venison and bison. They also put together some inventive flavors. I’m a fan of their Liver Bites - a sneaky way to get in the many nutrients of liver!
Vegan/Plant-Based Options
It can be hard to find a good snack bar that isn’t full of tons of weird ingredients and that actually tastes good! These are some of my go-to bars and packaged vegan snack options.
Aloha Bars - some of tastier, more minimal protein bars I’ve found. I like the chocolate chip cookie dough and fudge brownie.
Macro Bars - I love the texture of these and how filling they are. I don’t do them all the time though, because of the brown rice syrup, but occasionally is just fine.
Nut butter packets - convenient to have. I love eating them with an apple or even a protein bar for extra staying power. These are especially great to have on hand for travel, as they can bulk up many snacks.
Trail Mix/Nuts - I suggest making your own (most options out there, even the “healthy” ones contain inflammatory oils and added sugars) with a variety of nuts and dark chocolate and unsweetened dried fruit. You can also keep some packs of nuts, like pistachios, on hand.
Crunchies + Sweets
While generally not satiating on their own, chips and other crunchies are many people’s go to snacks, and also great for long road trips. Ideally you would eat them alongside some protein and healthy fats for maximum satiation, but do what you want :) Oh, and some suggestions for a sweet tooth.
Siete Chips - made with avocado oil, these chips are super satisfying! I love their kettle-cooked potato chips and their grain-free tortilla chips (made with cassava).
Boulder Canyon - classic potato chips made with avocado oil.
Lesser Evil Popcorn - if popcorn is your thing, I’d recommend this version made with organic corn and better oil. I especially love the cheesy one! (vegan :)
Simple Mills Crackers - very satisfying gluten-free option.
Skinny Dipped Almonds - love these for chocolate/sweets cravings. They give a little more staying power. (vegan :)
Smart Sweets - if gummy candy is your thing, you’ll love this! They remake classic candies with low sugar plus fiber! I especially love the peach rings and Swedish fish.
Whole30 Snacks
Jerky - the jerky I listed above are mostly all Whole30 compliant (the biggest things to look out for are added sugar and soy). A few of the Epic Bars are not approved, so keep an eye out for those.
Rx Bars - one of the only Whole30 approved bars! Sweetened with dates and the protein comes from egg whites (just avoid the ones with peanuts).
Lara Bars - I love these for their simplicity - just nuts and fruit! They work for just about every diet out there - gluten-free, paleo, vegan, Whole30 (avoid ones with peanuts for Whole30). There are a few that have some added sugars (hint: any of the ones with chocolate chips), so keep an eye out for that. Not super high in protein themselves, I suggest adding some nut butter to make them more satiating, or eating alongside another snack.
Macadamia Nuts - almost all nuts and seeds are Whole30 compliant, but I find macadamias especially satisfying.
Fresh foods like veggies, hard-boiled eggs, leftovers of your Whole30 meals, and whole fruit. Non-dairy Kite Hill Cheeses were recently approved, so they can make a great dip for veggies or even jerky!
Protein Powder/Drinks
I most often use protein powder to add protein to smoothies (which helps keep blood sugar balanced), but it can also be added to things like yogurt and oats to bulk up their protein content as well. I don’t really enjoy mixing the powdered stuff with liquid, but there are a few ready-to-go options I like. Most protein powders have tons of weird stuff in them, so I really strive to find the most minimal and delicious options.
Animal-based - for whey protein I suggest Kion, and for a non-dairy animal protein powder I recommend Be Well by Kelly.
Plant-based - Truvani is my go to.
Ready to go - Aloha Protein Drinks and Rebbl (must be kept refrigerated).
I’ll come back to this list and update it as new snacks come out! We’re fortunate to live in a time where more and more companies are introducing better quality snacks that are both delicious and actually nourishing for us!
What are your favorite snacks?
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