Healthy Recipes 22 Energizing Snacks That Aren't Nuts By Dillon Evans Dillon Evans Dillon Evans fell in love with cooking at a very young age. He remembers the novel experiences of microwaving a bowl of oatmeal without his parents' permission and asking to make his mother's morning pot of coffee. These moments became catalysts for his interest in cooking and baking. EatingWell's Editorial Guidelines Published on January 25, 2024 Reviewed by Dietitian Jessica Ball, M.S., RD Reviewed by Dietitian Jessica Ball, M.S., RD Jessica Ball, M.S., RD, is nutrition editor for EatingWell. She is a registered dietitian with a master's in food, nutrition and sustainability. In addition to EatingWell, her work has appeared in Food & Wine, Real Simple, Parents, Better Homes and Gardens and MyRecipes. EatingWell's Editorial Guidelines Trending Videos Close this video player When an afternoon lull hits, it can be tempting to turn to caffeine for a quick boost. Instead, try making one of these delicious snacks that will help you stay energized until your next meal. They’re made with ingredients like maple syrup, pulses and eggs to help you escape that midday slump. Plus, this collection focuses on nut-free dishes so you can add some flavorful variety to your snack rotation (or avoid allergens). Recipes like our Avocado Hummus and Berry-Mint Kefir Smoothies are nutritious and delicious ways to feel full and fueled through whatever your day holds. 01 of 22 Soy Sauce Eggs Try this salty-sweet hard-boiled egg recipe as a swap for deviled eggs at your next party or as a midday snack. Or serve on top of your next ramen noodle bowl. View Recipe 02 of 22 Avocado Hummus This vibrant green hummus recipe couldn't be easier—just toss a few ingredients in the food processor and whir away! Aquafaba (the liquid from a can of chickpeas) and avocado make this healthy dip extra smooth and creamy. Serve with veggie chips, pita chips or crudités. View Recipe 03 of 22 High-Protein Lemon-Blueberry Muffins Photographer: Morgan Hunt Glaze, Prop Stylist: Josh Hoggle, Food Stylist: Julia Levy These lemon-blueberry muffins are so good, you'll think they came straight from a bakery. A sprinkle of sugar creates a nice crunch on the outside, while strained yogurt ensures the muffins stay moist on the inside. The yogurt also provides a boost of satisfying protein, making these muffins perfect for breakfast or snack time. If using frozen blueberries, there's no need to thaw them beforehand. They will add a purple hue to the batter, but it won't affect the delicious end result. View Recipe 04 of 22 Strawberry-Chocolate Greek Yogurt Bark Greek yogurt gets studded with fresh strawberries and chocolate chips and then frozen so you can break it into chunks just like chocolate bark (but healthier!). This colorful snack is perfect for kids and adults alike. View Recipe 05 of 22 Cottage Cheese Snack Jar Photographer: Rachel Marek, Food stylist: Holly Dreesman, Prop stylist: Gabriel Greco This creamy, crunchy snack packs 20 grams of protein and 5 grams of fiber in one small mason jar. Adding the chickpeas right before serving will keep them crunchy. If you want to store everything in one jar, opt for 1/4 cup rinsed canned chickpeas instead. View Recipe 06 of 22 Berry-Mint Kefir Smoothies Kefir is similar to yogurt, full of gut-friendly probiotics. But it has fewer carbs and a more drinkable consistency--perfect for smoothies. View Recipe 07 of 22 Salted Coconut-Caramel Energy Balls A blend of dates, sunflower seed butter, salt and vanilla make these bites surprisingly reminiscent of salted caramel--both in taste and texture. Unlike our ultra-easy mix-and-match basic energy ball recipe, you'll need a blender to make a paste for the base of these balls, but the extra effort is oh-so-worth it for the sweet and satisfying result. View Recipe 08 of 22 White Bean & Avocado Toast Mashed avocado and white beans make for a fiber-rich and creamy topping, the perfect partner for a crispy slice of toast. Try it for a quick breakfast or snack. View Recipe 09 of 22 Super-Seed Snack Bars Thanks to a mix of pumpkin, sunflower, hemp and chia seeds, these healthy snack bars are packed with protein, fiber, minerals and healthy fats. Because these bars pack well, they're great for taking along on all-day adventures. View Recipe 10 of 22 Easy Black Bean Dip This creamy bean dip is great for a party or picnic. Smoked paprika and ground chipotles add a robust, earthy flavor, but you can also use regular paprika and cayenne if you don't have the other spices on hand. View Recipe 11 of 22 Cinnamon-Ginger Spiced Pear Muffins These perfectly spiced muffins are diabetes-friendly. View Recipe 12 of 22 Roasted Butternut Squash Seeds Caitlin Bensel Don't throw away your butternut squash seeds; roast them instead! Roasted butternut squash seeds make a great snack or salad topper. Enjoy them plain or jazzed up with one of the variations below. View Recipe 13 of 22 Strawberry-Banana Smoothies Jacob Fox This healthy strawberry banana smoothie gets creaminess, protein and staying power from yogurt and extra vitamin C from kiwi. Have it for a healthy breakfast or snack. View Recipe 14 of 22 Apricot-Ginger Energy Balls This easy energy ball uses natural ingredients to give you a quick bite of energy when you need it. Dried apricots and honey hold together the coconut and oats, while ginger and tahini deepen the sweet flavors. Ready in just 25 minutes, you can have these as a grab-and-go breakfast, afternoon snack or sweet treat after dinner. View Recipe 15 of 22 Air-Fryer Sweet Potato Chips Thinly sliced sweet potatoes fry to a crispy crunch in the air fryer. These homemade chips also use much less oil, which cuts down on calories and fat. They're a naturally sweet side for sandwiches, burgers, wraps and more. View Recipe 16 of 22 Flourless Blender Zucchini Muffins The batter for these healthy gluten-free zucchini muffins comes together in a flash in your blender. And these tasty treats are baked in a mini muffin tin, so they're the perfect snack or quick breakfast. The chocolate chips are an optional but excellent addition. View Recipe 17 of 22 Raspberry-Jam Bites Sara Baurley It doesn't get easier, or more delicious, than this simple, three-ingredient snack. Chia seeds and raspberries add fiber to these healthy frozen bites. Chocolate provides a touch of sweetness to balance the tartness of the berries. View Recipe 18 of 22 Salt & Vinegar Pumpkin Seeds Salt-and-vinegar seasoning isn't just for chips. These roasted pumpkin seeds tossed with salt and vinegar are a briny, crunchy treat. Soaking the seeds in vinegar ensures that the deep vinegary flavor remains after baking. View Recipe 19 of 22 Red Berry Smoothies These smoothies are full of raspberries and strawberries and make a delicious breakfast or snack. View Recipe 20 of 22 Homemade Oven-Dried Strawberries Photography / Caitlin Bensel, Styling / Emily Nabors Hall / ulia Bayless These homemade oven-dried strawberries have a deeply fruity, sweet-tart flavor you can savor just by turning on your oven. Enjoy them on their own, add them to trail mix or use them as a topping to yogurt or ice cream. View Recipe 21 of 22 Hard-Boiled Egg with Hot Sauce Add a little spice to your day by topping a protein-rich egg with hot sauce. It's a simple snack to help power you through your day. View Recipe 22 of 22 Cranberry-Oat Energy Balls Craisins and dried figs do double duty as sweeteners and binders to make these easy energy balls both tasty and practical. These portable snacks mix in sunflower butter for plenty of protein. They're ready in just 25 minutes and can be stored in your freezer for easy snacking. 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