Snack Smart: 7 Healthy Treats You’ll Actually Love

Snacking doesn’t have to be a guilty pleasure – it can actually support your health, energy, and fitness goals when done thoughtfully. Choosing snacks that are nutrient-dense, balanced in protein, healthy fats, and fiber, and made from whole ingredients can help stabilize blood sugar, keep you fuller for longer, and provide essential nutrients for your body and brain. The following seven snacks combine wholesome ingredients like oats, nuts, seeds, fruits, and plant-based proteins, offering a variety of flavors and textures while fueling your body in a nourishing way. Whether you’re looking for a quick breakfast-on-the-go, an afternoon energy boost, or a satisfying treat after a workout, these recipes prove that healthy snacks can be both delicious and functional.

Quick look:

1. Healthy Spelt Brownie: Fudgy, rich, and lightly salted with Maldon sea salt.
2. Energy Balls with Carob: Naturally sweet, fiber-rich, nutty bites, with a nut-free option.
3. Veggie Egg Muffins: Savory, protein-packed muffins, with a vegan chickpea flour version.
4. Raw Orange Bar: Chewy, citrusy, and lightly chocolatey with dates and cocoa nibs.
5. Fig & Cranberry Shake: Creamy, fruity, and adaptogenic with ashwagandha.
6. Apricot & Protein Energy Balls: Fruity, chewy, protein-boosted balls with oats and seeds.
7. Apple Crumble Chia Pudding with Coconut Yogurt: Gut-loving, layered pudding with fiber, probiotics, and a crunchy crumble.

I. Healthy Spelt Brownies

Melt 80 g of dark chocolate (80%) with 30 g of cocoa butter in a water bath, then set aside. Beat 2 large eggs with 100 g of coconut sugar until fluffy, about 5–7 minutes, and slowly mix in the melted chocolate. Gently fold in 60 g of spelt flour, 20 g of cocoa, ¼ tsp salt, and ¼ tsp baking powder until a smooth batter forms. Pour into a greased 20 × 10 cm baking tray, sprinkle with 1 tsp Maldon sea salt if desired, and bake in a preheated oven at 180°C for 16–18 minutes, keeping an eye to avoid overbaking – remove earlier for a fudgier texture.

Why Maldon salt?

Maldon salt is a premium flaky sea salt from Maldon, England, prized for its pyramid-shaped crystals and clean, delicate flavor. Used as a finishing salt rather than for cooking, it adds a subtle crunch and enhances the taste of sweet or savory dishes. Sprinkling Maldon salt on brownies gives a gourmet touch, balancing sweetness with a pleasant hint of saltiness.

Approx. per 100g: Calories: 480 kcal, Protein: 25 g, Carbs: 28 g, Fiber: 6 g, Fat: 18 g

II. Energy Balls with Carob

Mix together 4 tablespoons of ground flaxseed (30 g), 3 tablespoons of ground hazelnuts (20 g), 4 tablespoons of carob flour (30 g) plus extra for coating, 2 tablespoons of honey (40 g), and 4 tablespoons of peanut butter (60 g) in a bowl until smooth. Shape the mixture into walnut-sized balls and, if desired, roll them in extra carob flour for a light coating. These bites can be enjoyed immediately or chilled for a firmer texture.

Nut-Free Adaptation

• Replace hazelnuts with ground sunflower or pumpkin seeds (20 g).
• Swap peanut butter with sunflower seed butter or soy nut butter for a creamy, nut-free alternative.

Why Carob?

Carob is a naturally sweet, cocoa-like powder made from the dried pods of the Mediterranean carob tree. Unlike cocoa, it’s caffeine-free, making it ideal for those sensitive to stimulants. Its mild sweetness means it often requires no added sugar, and it’s rich in fiber, calcium, potassium, and antioxidants like polyphenols, which support digestion and heart health.

Approx. per 100g: Calories: 265 kcal, Protein: 6, Carbs: 15 g, Fiber: 4 g, Fat: 19 g

III. Veggie Egg Muffins

In a bowl, whisk 6 large free-range eggs with ½ teaspoon of salt and a pinch of black pepper. Finely chop 100 g (about 1½ cups) of fresh spinach and 4 spring onions, and slice 20 cherry tomatoes in half. Coarsely grate 100 g (about 1 cup) of vegan mozzarella or use goat cheese if you include dairy. Lightly grease a muffin tin with olive oil or coconut oil. Distribute the spinach, spring onion, and cherry tomatoes into the muffin cups, filling them halfway. Pour the egg mixture over the veggies, leaving a little space at the top, then sprinkle the cheese on top. Bake in a preheated oven at 180°C (350°F) for about 25 minutes, or until set and golden. Let cool slightly, then run a knife around each muffin to release. Enjoy immediately or store in the fridge for a quick breakfast during the week.

To make the breakfast richer, you can combine the muffins with avocado and fresh vegetables.

Vegan option for muffins

Preheat your oven to 350°F (175°C) and grease or line a 12-cup muffin tin. Shred 2 small zucchini (about 13.5 oz/382 g) using the large holes of a box grater, then wrap the zucchini in a clean kitchen towel or nut milk bag and squeeze out the excess moisture. In a large bowl, whisk together 2 cups (220 g) chickpea flour, ½  cup (25 g) nutritional yeast, 1 teaspoon baking powder, ½  teaspoon each of dried basil, oregano, and thyme (instead of Italian seasoning), ½  teaspoon garlic powder, 1 teaspoon fine sea salt, ¼  teaspoon black pepper, and ¼  teaspoon ground turmeric (optional). Make a well in the center and pour in 2 cups (475 ml) unsweetened non-dairy milk. Stir until smooth, then fold in the squeezed zucchini and ½  cup (78 g) sliced sun-dried tomatoes. 

Divide the batter among the muffin cups and bake for 30–32 minutes, or until golden brown and domed. Let cool completely on a wire rack. Store leftovers in the fridge for up to 5 days or freeze for up to 2 months.

Approximate per serving (for both variations): 320 kcal, Protein: 25 g, Carbohydrates: 8 g, Fat: 20 g, Fiber: 3 g

IV. Raw Orange Bar

In a bowl, mix 60 g date paste with 100 g gluten-free rolled oats ground into flour. Ifyou don’t have date paste, soak dates in warm water for a few minutes and then blend them with some of the warm water until smooth. Add 1 tablespoon melted coconut oil and 4 drops of orange essential oil, then stir in 1 tablespoon of cocoa powder. If desired, add 3-4 crushed cocoa nibs and mix well into the dough. 

Place the mixture between two sheets of parchment paper and roll out to your preferred thickness. Cut into rectangular bars, and if you’re making them for on-the-go snacks, wrap each bar individually in parchment paper.

Approx. per bar (assuming 8 bars: 120 kcal, 2 g protein, 22 g carbs, 3 g fiber, 3 g fat)

V. Fig & Cranberry Shake

Blend 200 ml of rice milk with half a banana, 4–5 fresh figs, a tablespoon of powdered cranberries, a tablespoon of walnut tahini(or another nut butter), and a tablespoon of ashwagandha (optional). Sweeten to taste with a little agave syrup and blend until smooth and creamy. 

Approximate per serving: Calories: 250 kcal, Protein: 5 g, Carbohydrates: 45 g, Fiber: 6 g, Fat: 7 g

What is Ashwagandha?

Ashwagandha (Withania somnifera) is an adaptogenic herb widely used in Ayurveda for over 3,000 years to reduce stress, balance hormones, and support overall vitality. It helps lower cortisol levels, improves sleep quality, enhances focus and memory, and may boost energy and physical performance. Thanks to its antioxidant and anti-inflammatory properties, it also supports immunity, reproductive health, and joint function. Commonly taken as a powder, capsule, or extract, the recommended daily dose is around 300–600 mg of standardized root extract. While generally safe, it should be avoided during pregnancy and used with caution in thyroid or autoimmune conditions unless advised by a healthcare professional.

VI. Apricot & Protein Energy Balls

Start by soaking 300 g of dried apricots in warm water for about 20 minutes to soften, then drain and blend them in a food processor until they form a sticky, chunky paste. In a large bowl, combine 2 cups of rolled oats, your chosen amount of vegan protein powder (unsweetened), 3 tablespoons of almond tahini, 3 tablespoons of desiccated coconut, 3 tablespoons of crushed pumpkin seeds, and a pinch of salt. 

Add the apricot paste, 8 tablespoons of plant-based oat milk, and 4 tablespoons of maple syrup, mixing everything together until a thick, sticky dough forms. If the mixture feels too dry, add more oat milk one tablespoon at a time. Scoop out small portions and roll them into bite-sized balls, then place them on a tray lined with parchment paper and refrigerate for at least 1 hour to firm up before serving.

Tip: You can add matcha powder if desired

Approximate per ball (assuming 12 balls): Calories: 197 kcal, Protein: 7 g, Carbohydrates: 31 g, Fiber: 4.5 g, Fat: 5 g

VII. Apple Crumble Chia Pudding with Coconut Yogurt

A delicious mix of frutty, creamy and crunchy – this recipe is gut loving. 

Start by mixing 3 tablespoons of chia seeds with 200 ml of almond milk (or other plant-based milk), ½ teaspoon of cinnamon, and a little maple syrup to taste. Stir well and refrigerate for at least 2 hours or overnight until thick and pudding-like. Meanwhile, prepare the apple layer by cooking 1 diced apple in a small pan with 1 teaspoon coconut oil, ½ teaspoon cinnamon, and a touch of maple syrup until soft and caramelized. For the crumble, toast 2 tablespoons of rolled oats with 1 tablespoon of crushed walnuts or almonds in a dry pan until golden and fragrant. To assemble, layer the chia pudding in a glass or jar, add a few spoonfuls of creamy coconut yogurt, top with the warm cinnamon apples, and finish with the crunchy oat-nut crumble on top.

Approximate per serving: Calories: 350 kcal, Protein: 8 g, Carbohydrates: 38 g, Fat: 18 g, Fiber: 11 g

Why gut-loving?

This pudding is a gut-loving recipe because it combines both prebiotics and probiotics in one delicious bowl. The chia seeds and oats are packed with soluble fiber that supports digestion and keeps you satisfied, while apples provide pectin, a natural prebiotic that feeds beneficial gut bacteria. Coconut yogurt adds probiotics, helping to balance the gut microbiome, and the nuts and seeds contribute extra fiber, healthy fats, and antioxidants.