Feeling hungry between meals? The right snacks can keep you satisfied and provide essential nutrients as part of a balanced diet.
This guide offers a variety of nutritious snack options to suit different preferences and dietary needs. Speak to your health professional about the number of snacks that's right for you.
What you will learn in this fact sheet
This fact sheet provides practical healthy snack options.
- Quick and convenient snack ideas for different preferences.
- Options with little or no effect on blood glucose levels.
- Homemade snack recipes you can prepare in advance.
- Snacks to support different nutritional needs.
Vegetables and dips
Fresh or pre-packaged cut vegetables served with ¼ cup of dip make a satisfying, nutrient-rich snack.
Vegetable options
Carrot, snow peas, capsicum, tomatoes, green beans, cucumber, celery, radish, zucchini, cauliflower, broccoli
Dip suggestions
Choose from tzatziki, hommus, beetroot dip, salsa or baba ganoush. Look for options with minimal added salt and oil.
Nuts and seeds
Grab a small handful (about ¼ cup) of unsalted raw or dry roasted nuts or seeds.
Options include:
Walnuts, cashews, pecans, almonds, hazelnuts, pistachios, macadamias, peanuts, brazil nuts, sunflower seeds, pumpkin seeds
Mix your favourite nuts and seeds together to create variety.
Fruit
Choose one serve of fruit:
- 1 medium piece of fresh fruit (apple or small banana).
- 2 small pieces of fruit (kiwi fruit, mandarin).
- 1 cup of chopped fresh fruit or berries.
- 15 grapes.
- 140g snack tub of canned fruit in juice.
- A snack-size box of dried fruit or 4 apricot halves or 20 sultanas
Frozen fruit including berries or mango are also good choices.
Legumes
Convenient small tins of chickpeas, lentils or salt-reduced baked beans provide protein and fibre.
Dairy, soy and almond milk products
Yoghurt
Choose a tub or 200g of reduced-fat natural Greek, fruit or no-added-sugar yoghurt.
Milk
Choose a small glass or 250ml of reduced-fat milk. A small milk-based coffee counts as a snack.
Almond and soy milk
Have a small glass or 250ml of reduced-fat, calcium-fortified unsweetened soy or unsweetened almond milk.
Protein
Snacks high in protein can help you feel fuller for longer.
Options include:
- Small can of tuna, salmon, sardines, salt-reduced baked beans or chicken.
- Hard boiled eggs.
- Tofu.
- Edamame.
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Wholegrain bread and crackers
Enjoy a slice of bread, flatbread or a few crispbreads with toppings or spreads.
Choose from:
- wholegrain or multigrain crispbreads
- wholegrain, multigrain or sourdough bread
- wholemeal pita or corn tortillas
- low GI wraps.
Topping and spread ideas:
- 1 tablespoon of reduced-fat ricotta, cottage or cream cheese.
- 1 slice of reduced-fat cheese with tomato, cucumber or pickle.
- Sliced tomato with pepper and fresh basil.
- ¼ smashed avocado.
- 1 tablespoon of dip.
Hot beverages and soups
Hot beverage options:
- green, black, herbal tea
- black coffee with a dash of milk
- sugar-free hot chocolate made with 100% cocoa powder or sugar-free drinking chocolate.
Soup options:
- Choose homemade vegetable soups or supermarket options including shelf-stable, instant and refrigerated varieties. Look for options with added vegetables and reduced salt.
Sweet snacks
Options include:
- sugar-free gum and mints
- sugar-free lollies and jellies
- fruit-free muesli bars
- pumpkin seed snack bars.
Savoury snacks
Convenient savoury snack options:
- roasted chickpeas or fava beans (25g pack)
- 1-2 cups of air-popped popcorn
- small portion of baked tortilla strips
- 5–10 olives.
Preparing healthy snacks
You can make your own healthy snacks at home.
Roasted chickpeas
Drain 1 can chickpeas, lay flat on lined baking tray, spray with olive oil, add low-salt seasoning, bake at 180°C for 40 minutes. Serving size: ½ cup (30g)
Roasted vegetable chips
Thinly slice vegetables, lay flat on lined baking tray, spray with olive oil, add low-salt seasoning, bake at 180°C for 10-20 minutes until crispy. Serving size: 1 cup
Roasted pita chips
Cut 1-2 wholemeal pita breads into triangles, lay flat on lined baking tray, add low-salt seasoning, spray with olive oil, bake at 180°C for 10-15 minutes until crispy. Serving size: 1 pita
Homemade muesli bar
Combine 1 cup each sultanas, almonds and sunflower seeds in food processor, add 1 tablespoon chia seeds. Mix with 2 whisked egg whites, 1 cup rolled oats, 1 teaspoon cinnamon and nutmeg. Lay in flat lined baking tray, bake at 180°C for 10-15 minutes until crispy. Serving size: 35g
Protein balls
In blender, combine 1 cup pitted dates, 1 cup walnuts and 1 tablespoon unsweetened cocoa powder. Moisten with water if required. Roll into small balls. Chill in fridge. Serving size: 2 balls
Smoothie
In blender, add 100ml reduced-fat milk, 1 cup strawberries (frozen or fresh), 1 tablespoon natural/Greek reduced-fat yoghurt, 1 tablespoon chia seeds and 100ml water. Blend until smooth. Serving size: 200-250ml
Preparing healthy snacks
You can make your own healthy snacks at home.
Roasted chickpeas
Drain 1 can chickpeas, lay flat on lined baking tray, spray with olive oil, add low-salt seasoning, bake at 180°C for 40 minutes.
Serving size: ½ cup (30g)
Roasted vegetable chips
Thinly slice vegetables, lay flat on lined baking tray, spray with olive oil, add low-salt seasoning, bake at 180°C for 10–20 minutes until crispy.
Serving size: 1 cup
Roasted pita chips
Cut 1–2 wholemeal pita breads into triangles, lay flat on lined baking tray, add low-salt seasoning, spray with olive oil, bake at 180°C for 10–15 minutes until crispy.
Serving size: 1 pita
Homemade muesli bar
Combine 1 cup each sultanas, almonds and sunflower seeds in food processor, add 1 tablespoon chia seeds. Mix with 2 whisked egg whites, 1 cup rolled oats, 1 teaspoon cinnamon and nutmeg. Lay in flat lined baking tray, bake at 180°C for 10–15 minutes until crispy.
Serving size: 35g
Protein balls
In a blender, combine 1 cup pitted dates, 1 cup walnuts and 1 tablespoon unsweetened cocoa powder. Moisten with water if required. Roll into small balls. Chill in fridge.
Serving size: 2 balls.
Smoothie
In blender, add 100ml reduced-fat milk, 1 cup strawberries (frozen or fresh), 1 tablespoon natural/Greek reduced-fat yoghurt, 1 tablespoon chia seeds and 100ml water. Blend until smooth. Serving size: 200–250ml
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Need personalised advice?
For individual guidance on healthy snacking tailored to your health needs, make an appointment with an Accredited Practising Dietitian at the Baker Institute.