snacks

Updated Snack Guide - The 2024 Good Medicine Snack Guide (Options for Gluten-Free, Paleo, Whole30, Vegan) by emily penn

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 2024, 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 the 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 you :) 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’ve been loving Equip Foods. Lately I’ve been adding 1/2 - 1 scoop of the vanilla or salted caramel (omg yum) to my coffee for a protein boost in the morning! I also add it to chia pudding. (Use the code GOODMEDICINE for a discount).

  • Plant-based - Truvani is my go-to.

  • Ready to go - Honestly, a lot of ready-made proteins either have too much sugar, weird gums/thickeners added (that can upset your tummy), and oils added. That being said, I know they’re incredibly convenient. Aloha Protein Drinks are what I usually recommend, but they’ve been out of stock forever. Orgain Clean Protein is a decent dairy option. I also like Rebbl (must be kept refrigerated). And remember you can always make your own by adding one of the protein powders above to your favorite kind of milk!

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?

As an Amazon Associate, I may earn a small commission from qualifying purchases through links on this page.

The 2023 Good Medicine Snack Guide (Options for Gluten-Free, Paleo, Whole30, Vegan) by emily penn

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.

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?

As an Amazon Associate, I earn from qualifying purchases through links on this page.

Crispy Smashed Potatoes with Caramelized Onions + Sharp Cheddar by emily penn

I must preface this post by saying that this is my first recipe on GMN that involves real dairy! WOAH! I still don't eat much dairy, but I have found that choosing good quality dairy products that come from grass-fed cows doesn’t bother me. Kerrygold Dubliner is widely available and my go-to.

This recipe just kind of happened, and it was a very happy accident. It’s got a very deep, rich flavor that’s incredibly satisfying. It’s sort of like crispy potato nachos? But fancy. Just try it - you’ll like it.

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Crispy Smashed Potatoes with Caramelized Onions + Sharp Cheddar

honestly can be a personal meal, or serves 2-4 people as a little appetizer
total time: 1 hour

ingredients
1.5 lbs organic mini gold potatoes (i’ve found these to work best, but you can use any smallish potato)
1 large yellow onion, sliced thinly
avocado oil
fresh herbs (optional) like rosemary, sage or thyme, chopped
grass-fed sharp cheddar cheese


directions
1. Add 2 tablespoons of avocado oil to a large skillet over medium-high heat. Add sliced onion and a pinch of salt. Stir to coat the onion in the oil and salt. You’re caramelizing these onions, so they’ll be in the pan for around 30 minutes. Once they start to get some color on them, turn down the heat and stir every so often. If they start to stick to the pan, add a splash of water. Check on them periodically while you get everything else together.

2. Add potatoes to a large pot, cover with water and add 2 fistfuls of salt. Put over high heat and bring to a boil. Reduce heat to a simmer and allow potatoes to cook for 6-10 minutes. Check the potatoes by piercing with a fork or a knife - you want them to be cooked through, but careful not to over-boil or they’ll be waterlogged. When they’re done, drain and arrange on a sheet pan.

3. Allow the potatoes to cool for 3-5 minutes. Then use something sturdy with a flat bottom (I used a mason jar) to smash each potato. Press down firmly until the skin breaks, but don’t like - smash it into a paste or anything.

4. Your onions will likely be done right about now. Remove them from pan and set aside. In the same pan, pour in enough avocado oil to cover the bottom completely.

5. Place the potatoes in the pan and gently push down on them with the back of the spatula. Some might break apart and that’s okay. Sprinkle with a little salt and pepper. Let them cook for 5 minutes undisturbed!

6. Flip the potatoes - the bottom should be golden and crispy. Press with the spatula, sprinkle with a little salt and pepper. If you’re using fresh herbs, sprinkle them over the potatoes now. Allow to cook undisturbed for 5 more minutes.

7. Once they’re done, transfer to a paper towel lined plate.

8. After all the potatoes are smashed and crispy, arrange in them in a single layer on your serving plate of choice. Turn your oven on the high broiler setting. Distribute the caramelized onions as evenly as you can over the potatoes. Lastly, arrange very thin slices of the sharp cheddar randomly over the potatoes and onions. I like to get the cheese almost to the point of being shaved, and I don’t over-do it.

9. Put in the oven under the broiler for 2-3 minutes until cheese is melted and maybe just starting to bubble.

10. Serve immediately and enjoy! No judgement if you eat the whole thing on your own - definitely done that :)