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Top 8 Healthy Snacks for Teenagers

Teens can be a tough group of people to please, especially if they're your own! One thing is for sure, if you have a teenage boy, plan to have your grocery bill skyrocket.  They can eat a lot of food. On the opposite extreme, you may have a teenage girl who doesn't eat much at all. Even if their goals are different, the healthy snacks can be the same.

A snack that has a little protein and some complex carbs can both fill nutritional gaps in a teens diet, plus be filling!  These are some of our favorites:


  1. Hard Boiled Eggs plus an apple. Whether your teen is looking to gain muscle or lose weight, this perfectly packaged protein can be the answer. Add the apple for energy and fiber.
  2. String cheese plus a handful of almonds.  Calcium is vital for this age group as they are still in the bone growth phase of their life.   The almonds are a filing compliment to add some good fat, magnesium and fiber.
  3. Soft pretzels and hummus.  The recipe I posted the other day was perfect for my 13 year old.  He came home from school, ate the snack and literally didn't come back to the kitchen until dinner.
  4. Peanut butter and an apple. The ultimate snack with perfect portions of fat, carbs, and protein! Change up the peanut butter by grinding up other nuts like almonds or cashews. We love apples and nut butters!
  5. Low fat yogurt with berries and cottage cheese.  Another calcium power house!  Exchange the low fat yogurt for some Greek yogurt and the protein literally doubles. Adding the berries gives a great flavor while also getting in some vital antioxidants.
  6. Popcorn mixed with nuts and dried fruit.  This filling snack may be light on protein, but the good fat and energy it will bring makes it a great pre-exercise snack.
  7. Whole wheat English muffin with pizza sauce, veggies, and mozzarella cheese.  While these taste best baked and toasty, my teenager just puts it in the microwave to warm it up. Whatever makes him happy.
  8. Baked corn chips with bean dip. We love the bean dip that has black eyed peas, avocado, and tomatoes!  While my kids will literally eat it by the spoonful, adding some pita crisps or chips makes it a little more filling.


The bottom line is to make sure your kids have healthy options for snacks at home.  When there is nothing good to eat, the easy solution is junk food.  Ask your teens what kind of healthy food they wish you would keep in the house, and make sure it's there for them.imageBonus snack! Fruit and a yogurt based dip!

imageWhat's your teenagers go-to afternoon snack?

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11/17/2011 12:23pm
This is a great post for me right now. My 13 year old son comes home from school and eats a sandwich. He swims for over an hour everyday (swim team) and I have needed some new ideas on what to feed him. I am going to boil some eggs and put cheese sticks on my grocery list. Do you put anything on the popcorn/nut/fruit mixture to help it stick together?
Corrina Florent
11/17/2011 12:50pm
I just found your site when i googled healthy snacks for kid blogs. this is great i help with my daughters schools healthy snack program...and i am in there almost every day helping with this ..picking up food at the grocery store and preparing it..and i am always trying to find somthing new and exciting for the kids to try....thank you soo much for all the new ideas...Eggplant the next thing i am going to prepare.
11/17/2011 2:06pm
A peanut butter sandwich on WW bread and an apple.
11/17/2011 9:42pm
The fruit and yogurt dip seems so amazingly good. I will replace our old popcorn with these.
01/22/2012 8:01am
wow! All these are regulars on our snack/ mini meal list! except the pretzels/hummus. Ill add this! These will all work for breakfast too! I get a large bag of frozen strawberries, grab a handful and deffrost for a minute, cut up with scissors, add greek yogurt or cottage cheese & splenda. YUM kids love it.
01/26/2012 6:23am
Most days, my daughter will cut wraps into strips, spray with some olive oil, sprinkle some herbs and cheese, then bake them in the toaster ovenuntil it turns crispy. Then dip into roasted broccoli-and-cauliflower hummus. (I make a tub of it weekly.) She says she's "allergic" to vegetables, but she ploughs through the hummus like there's no tomorrow!
08/13/2013 11:59pm
I would love to get the recipe for the roasted Broccoli and Cauliflower hummus!
01/26/2012 6:26am
I love it!! Thanks for sharing! I think I'll make these today and post about it, if that's OK!!??
01/26/2012 9:04am
Would love to get the recipe for the roasted broccoli and cauliflower hummus if possible!
01/27/2012 2:55am
Amy... sure, of course!! Mums like us can always use a little help :) You yourself has helped so many mothers!!
02/22/2012 10:35am
[...] Control the junk food.  You can't stop it all, but you can make sure snacks at home are nutritious and tooth-healthy. Need some ideas for some tasty snacks? Check out these GREAT suggestions by clicking  HERE. [...]
02/22/2012 10:42am
[...] Control the junk food.  You can't stop it all, but you can make sure snacks at home are nutritious and tooth-healthy. Need some ideas for some tasty snacks? Check out these GREAT suggestions by clicking  HERE. [...]
Jen Dickson
11/17/2012 11:59am
Wow I need these great ideas for my 13 and 19 year old. 13 year old is dancing 5-7 days a week. It is a challenge to find good food she will eat!
Chelsea Brunton
03/11/2013 10:10pm
I am 17 years old and this has helped a lot
Ruby Steuart
04/21/2013 7:59am
I am 13 years old and this really helped, I am skinny but I want to start eating healthy... My afternoon go-to snack is leftovers from the night before but I'm gonna start eating like this!
07/19/2013 8:38pm
this really helps! I'm 13 and am interested in slimming down a bit, when I was younger I had a bit of a junk food phase and am regretting it now. I'm changing the past and am eating healthier and working out daily so these snacks are great, thank you!

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