Life can get so busy, especially for adults. Balancing your responsibilities can be overwhelming and make you forget to find time to eat healthy foods.

That’s one of the reasons why healthy snacks are so important. They’re not only beneficial for kids. They can help increase your nutrient intake and sustain your energy level while working.

Preparing or buying healthy snacks in advance can help ensure that you don’t resort to fast food when you feel hungry on a busy day - eating healthy foods can be doable even when you’re extremely busy.

That’s why I’m dedicating this post to sharing some healthy snacks and snack ideas for busy adults that you can easily make or buy, guilt-free.

25  Healthy Snacks For Busy Adults

Dried fruit

Dried fruit is a great healthy snack, and you can get a variety of different dried fruits, depending on what you like.

Protein bars

There are many healthy, low-calorie, low-sugar protein bars you can buy, so if you’re buying your snack and not making it, that’s what I’d recommend.

Mixed nuts

Mixed nuts and trail mixes are great healthy snacks. They are a great source of healthy fats. For the mixed nuts, you can get all sorts of nuts - almonds, walnuts, hazelnuts, peanuts, brazil nuts, pumpkin seeds, etc.

You can make your own trail mixes at home and bring them to work, or you can buy some single-serve packs at stores.

Boiled eggs

Boiled eggs are an amazing healthy snack, as they’re packed with protein. You can boil them ahead and keep them in your fridge for a few days, so you have them ready whenever you want to eat them.

Fruit

Fruit is obviously a very healthy snack, with healthy sugars, fiber, and vitamins.

Veggies and dip

Dipping veggies in a healthy dip is a great snack. For the dip, you can choose one that has healthy fats - guac, greek yogurt, hummus, etc.

Fruit and nut butter

Pairing fruit with nut butter is a great way to get nutrients and healthy fat. For the nut butter, use whatever you like - peanut butter, almond butter, etc.

Veggie Chips

If you love snacking on chips, substituting the usual potato chips for some healthier veggie chips is a great idea.

Yogurt

Eating yogurt with some fruit is a great mini snack.

Chia pudding

Chia seeds are considered a super food, so chia pudding is a great snack (or even breakfast). You can make it at home and bring it with you to work, or you can buy it in a grocery store (most stores have them, just make sure to read the label to be sure there are no added sugars).

Smoothie

Drinking a healthy smoothie is a great snack. This is also a great snack that you can buy outside that’s still healthy.

Oats

While oats are usually a breakfast food, you can make a smaller serving and eat it as a snack.

Broth

Broth is amazing for your health, both plant-based broth and chicken broth, so you can eat it as a snack at home.

Cheese

Cheese can be a source of healthy fats, depending on which cheese and how you eat it. For a snack, you can eat some cottage cheese, or low-fat mozzarella.

Now let’s get into some actual “recipes”, so you can make them at home and bring them with you to work.

Cucumber with Whipped Cream Cheese

164 calories

Ingredients:

• 1 Cucumber, small - 32 calories

• 4 Tbsp Cream cheese, whipped (Tbsp) - 132 calories

• 1 Everything bagel seasoning, dash - 0 calories

Instructions:

1. Cut cucumber in half

2. Top with whipped cream cheese, then top with everything bagel seasoning

3. No dairy? Use a dairy free cream cheese, or avocado

Egg White Bites

226 calories

Ingredients:

• 6 Egg white - 102 calories

• ¼ cup Leafy greens, spinach, raw - 1.75 calories

• ¼ cup Tomatoes, grape - 8 calories

• ¼ cup Cheese, shredded, cheddar - 114 calories

• 1 tsp Hot sauce (tsp) - 0 calories

• 1 Salt, dash - 0 calories

• 1 Pepper, dash - 0 calories

Instructions:

1. Preheat oven to 350 degrees Fahrenheit.

2. Spray a muffin tin with oil spray.

3. Slice tomatoes and spinach.

4. In a bowl, combine egg whites, spinach, tomatoes, cheese, and seasonings whisking until well combined.

5. Pour mixture evenly into muffin tins.

6. Bake ~30 minutes or until you can insert a fork into a muffin & pull it out clean.

7. Top with hot sauce.

8. No dairy? Use a dairy-free cheese or avocado.

Half Banana with PB

217 calories

Ingredients:

• ½ Banana - 52.5 calories

• 1 Tbsp Peanut butter (Tbsp) - 94 calories

• 1 Tbsp Chocolate chips, Tbsp - 70 calories

Instructions:

1. Top banana with pb and chocolate chips

Green Smoothie with Banana

252 calories

Ingredients:

• 1 cup Almond milk - 30 calories

• ½ Banana - 52.5 calories

• ½ cup Pineapple, frozen chunks, unsweetened - 46.5 calories

• 1 Tbsp Almond butter - 101 calories

• 1 cup Leafy greens, kale, raw - 15 calories

• 1 cup Leafy greens, spinach, raw - 7 calories

Instructions:

1. Add in all ingredients and 3-4 ice cubes to a blender

2. Blend

1 Egg & Guac

172 calories 

Ingredients:

• 1 Egg, large - 72 calories

• 1 Guacamole, single-serving packet - 100 calories

Instructions:

1. Hard boil egg

2. Use 1/4 cup guacamole instead of a single-serving packet if you prefer!

1 Apple & 1 Tbsp PB

171 calories

Ingredients:

• 1 Apple, small - 77 calories

• 1 Tbsp Peanut butter (Tbsp) - 94 calories

Instructions:

1. Slice apple and dip in peanut butter.

2. Notes: Any other fruit is fine, if you don’t have an apple. No nuts? Use a seed butter, e.g. sunflower seed butter

Hummus & Veggies

161 calories

Ingredients:

• 1 cup Carrots, baby - 45 calories

• 1 cup Celery stalks, chopped in half - 16 calories

• ¼ cup Hummus - 100 calories

Instructions:

1. Dip veggies in hummus

In-Shell Edamame

130 calories 

Ingredients:

• ⅔ cup Edamame, in shell - 130 calories

• 1 Salt, dash - 0 calories

 Instructions:

1. Season edamame with salt

1 Cup Broth-Based Soup with 1/8 Cup Nuts

150 calories

Ingredients:

• 1 Soup, french onion, 1 serving - 50 calories

• ⅛ cup Nuts - 100 calories

Instructions:

1. Have nuts on the side, any nut or seed is fine

2. I’m referencing a canned soup here – try Progresso French Onion, or Tomato Basil soups

1 Egg and Nectarine

135 calories

Ingredients:

• 1 Egg, large - 72 calories

• 1 Nectarine, medium - 63 calories

Instructions:

1. Hard boil egg.

1 Apple & 1/4 Cup Nuts

277 calories

Ingredients:

• 1 Apple, small - 77 calories

• ¼ cup Nuts - 200 calories

Instructions:

1. No nuts? Use seeds.

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