Short on healthy snack ideas for adults? Look no further! Summer is in full swing, and it’s the perfect time to savor all the mouthwatering snacks that bring joy to your taste buds this season.
Whether you’re hitting the road for a thrilling outdoor adventure or simply enjoying an afternoon on the beach, these dietitian-approved snack ideas will keep you refreshed and satisfied.
From road trips to camping escapades and lunch breaks, this post will explore a variety of scrumptious treats that will make your summer even more delightful.
Healthy snacks for adults
Clients ask me all the time to help them get creative with easy, nutritious snacks to make. Many of them used to skip snacks before learning to listen to their natural hunger cues using Intuitive Eating. We often brainstorm snack combinations that leave blood sugar steady or help improve energy levels, mood and concentration.
Try my formula for satisfying snacks:
Snacks can be satisfying mini-meals that help prevent getting hangry at work or stay energized when a meal is several hours away. Satisfying snacks often contain more than one food group, usually a carb paired with a protein or a fat (or a combination of the two).
This is not to say that an apple or other fruit is not a satisfactory snack, but a piece of fruit doesn’t provide the staying power that a carb (like fruit or veggies) plus a protein or fat (like peanut butter or yogurt) can provide. If you need to fuel up for more than an hour, you may need more than just a bit of fruit.
Road trip snack ideas for adults
1. Trail Mix Bliss:
Prepare a custom trail mix by combining your favorite nuts, dried fruits, and a sprinkle of chocolate chips or yogurt-covered treats. This classic snack will keep you energized and satisfied during those long hours on the road.
2. Savory Sandwich Wraps:
Opt for portable wraps filled with sliced deli meats, fresh veggies, and a spread of your choice. Roll them up, slice them into bite-sized rounds, and enjoy a convenient and satisfying snack that won’t crumble in the car. Toothpicks can be helpful to fasten your roll-ups!
3. Nut Butter Graham Sandwiches:
Spread creamy peanut butter on graham crackers for a slightly sweet and salty snack. Using Nutella, almond butter or sunflower butter gives variety to this quick, easy snack.
4. Energy Balls or Bites:
Make a batch of homemade energy balls or bites using ingredients like oats, nut butter, honey or maple syrup, and dried fruits. They’re portable, nutritious, and provide a quick energy boost during the road trip. I love this super-simple, 4 ingredient recipe!
5. Veggie Sticks and Dips:
Slice crisp vegetables like carrots, cucumbers, and bell peppers into sticks for a refreshing and nutritious road trip snack. Pair them with hummus, tzatziki, or your favorite yogurt dip to add extra flavor and protein.
6. Roasted Chickpeas and Kale Chips:
Whether you use your air fryer or oven to roast them at home or get them at the store, chickpeas and kale chips are hot snacks right now. Grocery stores sell packaged versions if time is short for making homemade versions of these yummy snacks.
7. Beef or Turkey Jerky:
Pack some beef or turkey jerky for a protein-packed and shelf-stable road trip snack. It’s a convenient option for fueling your adventures on the go. Delicious with whole grain crackers!
8. Granola Bars:
Pack a selection of your favorite granola bars for a quick and convenient snack during the journey. Look for options that are high in fiber and protein to keep you energized.
Beach snack ideas
1. Frozen Grapes with Cheese & Crackers:
Freeze a bunch of grapes the night before your beach trip for a refreshing and naturally sweet snack. They can help keep you cool while providing a burst of juicy flavor. Pair with your favorite cheese and whole-grain crackers.
2. Pineapple and Prosciutto Wraps:
Wrap small wedges of juicy pineapple with thin slices of salty prosciutto and pierce them with a toothpick. The sweetness of the pineapple complements the savory prosciutto – a tasty contrast!
3. Mango and Greek Yogurt Parfait:
Layer chunks of ripe mango with creamy Greek yogurt in a wide-mouth jar. Top it off with a sprinkle of granola or nuts for added crunch. The tropical sweetness of the mango complements the tangy yogurt for a refreshing and protein-packed snack.
4. Strawberries and Cottage Cheese:
Dip fresh strawberries into a jar of creamy cottage cheese. The combination of the sweet strawberries and the mild and creamy cottage cheese creates a hunger-smashing snack option.
5. Summer Fruit Salad with Sliced Almonds:
Toss together freshly sliced peaches, fresh figs, and honeydew melon with sliced almonds. Serve over Greek yogurt or whipped cottage cheese and top with a kiss of honey.
6. Barbecue Chicken Skewers:
Alternate chunks of cooked chicken and air fryer sweet potatoes on skewers or toothpicks. Bring along a small container of barbecue sauce for dipping.
Camping snack ideas for adults
1. Campfire Nachos:
Layer tortilla chips with shredded cheese, jalapeños, black beans, and diced tomatoes or salsa on a metal pan. Place them over the campfire or on a grill for a few minutes until the cheese is melted, creating a delicious and shareable camping treat.
2. Grilled Fruit Skewers:
Thread chunks of fresh pineapple, watermelon, and peaches onto skewers and grill them over the campfire. The heat caramelizes the fruit, intensifying the flavors and creating a juicy and sweet snack that’s perfect for those warm summer nights. Serve over greek yogurt.
3. Campfire Baked Apples:
Core apples and stuff them with a mixture of cinnamon, brown sugar, and nuts. Wrap them in foil and place them in the campfire coals to cook until tender. It’s a warm and comforting camping treat.
4. S’mores with a Twist:
Upgrade the classic s’mores by swapping the traditional ingredients with gourmet alternatives. Experiment with flavored marshmallows, chocolate with nuts or caramel fillings, and cookies instead of graham crackers. Elevate your camping experience with a deliciously decadent treat.
Lunch snack ideas for adults
Add these to your lunchbox for satisfying adult snacks when hunger cues hit. For dozens more lunchbox ideas for adults see this post.
1. Caprese Skewers:
Alternate cherry tomatoes, bite-sized mozzarella balls, and fresh basil leaves on skewers. Drizzle them with balsamic glaze or olive oil for a light and flavorful snack that brings the taste of summer to your lunch break.
2. Quinoa Salad Cups:
Prepare a refreshing quinoa salad loaded with vegetables like cucumbers, cherry tomatoes, and bell peppers. Portion it into individual cups or jars for a convenient and nutritious snack that’s easy to pack and enjoy on the go.
3. Watermelon and Feta Skewers:
Cube fresh watermelon and alternate with chunks of feta cheese on skewers. The juicy sweetness of the watermelon pairs perfectly with the creamy and salty feta.
4. Cantaloupe and Turkey Roll-Ups:
Wrap thin slices of deli turkey around small pieces of ripe cantaloupe. The sweet and juicy cantaloupe pairs exceptionally well with the savory turkey, providing a refreshing, protein-rich snack option.
5. Blueberries and Ricotta Toast:
Spread a layer of creamy ricotta cheese onto whole-grain toast and top it with fresh blueberries and peaches. The burst of tartness from the blueberries complements the mild and creamy ricotta for a satisfying morning snack.
6. Peach and Greek Yogurt Smoothie:
Blend ripe peaches with Greek yogurt and a splash of your favorite milk for a refreshing protein-packed smoothie. Enjoy the smooth and creamy texture with the sweet and juicy flavor of the peaches.
Store bought snack ideas for work
If time is short, the grocery store has hundreds of quick snack options for adults. Keep some of these options in a desk drawer or in the company fridge for easy snacks to make in 5 minutes or less.
- Nuts sprinkled on yogurt
- Whole grain crackers with hummus
- Whole fruit with mozzarella string cheese
- Baby carrots or mini cucumbers with dip
- Rice cakes with nut or seed butter
- Guacamole with crackers or chips
- Cottage cheese sprinkled with everything bagel seasoning
- Peanut butter on fruit or whole grain crackers
- Tzatziki with bell peppers, celery or other veggie sticks
- Granola bars
- Protein bars
- Boiled eggs or deviled eggs (if you want to get fancy)
Final words on snack ideas for adults
This summer, let your taste buds embark on a delightful adventure with these adult-friendly snack ideas. From the open road to the great outdoors and even your lunch break, these treats are perfect companions for every occasion.
Try pairing carbs with a protein and/or a fat for a satisfying, hunger-solving combination.
So, gather your favorite foods, get creative, and enjoy the flavors of summer with these delicious snacks that will leave you feeling satisfied. Happy snacking!
Hello there! I’m Britt, a Registered Dietitian Nutritionist and Certified Intuitive Eating Counselor. I can help you find freedom from life-long dieting, disordered eating and eating disorders. When I’m not writing about ditching diet culture, joyful movement or improving body image, you can find me hiking in Vermont’s Green Mountains, eating pizza, making modern quilts or sipping a hot cup of tea. Let’s connect!