Top 8 Healthy Snacks for Teenagers

Healthy snacks for your growing 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 growing teenager, plan to have your grocery bill skyrocket.  They can eat a lot of food. On the opposite extreme, you may have a small-ish teen who doesn’t eat much at all. Whether they have hit a growth spurt, or their appetites is diminished, they can both eat the same healthy snacks!

We’ve always seen snacking as a way to meet nutrient gaps from the day.  If the day is half gone and no protein has been consumed, I always suggest a snack higher in protein. If no fruits or veggies have been eaten, then I suggest one of those!

The perfect snack to me, is one that has a little protein paired with some complex carbs.  These can not only  fill nutritional gaps in a teens diet, but they are also filling and satiating!  These are some of our favorite healthy snacks for teenagers:

  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 filling 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.
Top 8 Healthy Snacks for Teenagers. Teenager always hungry? Mine too! Here's our top 8 go-to snacks!

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.
Bonus snack! Fruit and a yogurt based dip!

What’s your teenagers go-to afternoon snack?

Top 8 Healthy Snacks for Teenagers

For more healthy snack ideas:

written by
Amy Roskelley

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Stacie says:

My 13 year old eats lunch at school at 11:20 so when he gets home at 4, he is STARVING. If left to eat as he pleases, it’s cereal and any non-nutritional thing he can find. I have been making him “mini meals”, chicken sandwich, yogurt parfaits, hamburgers, left-overs from the night before, tacos, protein powder pancakes (Kodiac), eggs, etc. If he has sports, he will want to eat at 7:30 so I have to have dinner left overs or he goes for the cereal again. It is challenging if we eat early (5:30), as he may not be that hungry then.

Jeanne says:

My teen has braces so the popcorn alone is no fun. Add dried fruit and nuts and wham, a call to the orthodontist. Or, a very long time spent cleaning the braces.

Jackie says:

Hi Jeanne, My kids have yet to go through this but here is a post from Amy specific to braces.

Brent says:

Great post! Make sure you floss after eating the popcorn though!

alka says:

I really like thik blog bery helpfull

kara says:

I can’t find died fruit without a bunch of added sugar? We live several hours from a whole foods, target, trader Joe’s, etc. Any suggestions? My little ones would love some fruit added to their popcorn

Kara- of course- the best way is to just dry your own. Then you don’t have to worry about sugar at all. We have a drying cateogry here:

T4girl says:

wow, im a 14 yr old girl and even i find these recipes good! Thankyou so much

Julianne says:

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DTW says:

Popcorn is among my sons favourite snacks, but sometimes I think he’s really overdoing it. I was looking for some alternatives, thanks for the article. cheers.

Nichole says:

I would love to get the recipe for the roasted Broccoli and Cauliflower hummus!

Hanna says:

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!

Ruby Steuart says:

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!

Chelsea says:


Chelsea says:

its very helpful

Chelsea Brunton says:

I am 17 years old and this has helped a lot

Jen Dickson says:

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!

[…] 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. […]

[…] 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. […]

shaffy says:

Amy… sure, of course!! Mums like us can always use a little help 🙂 You yourself has helped so many mothers!!

Suzanne says:

Would love to get the recipe for the roasted broccoli and cauliflower hummus if possible!

Amy says:

I love it!! Thanks for sharing! I think I’ll make these today and post about it, if that’s OK!!??

shaffy says:

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!

Erin says:

PLease tell me nmore about this roasted broccoli and cauliflower hummus..

Juliana says:

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.

The fruit and yogurt dip seems so amazingly good. I will replace our old popcorn with these.

Vennesa says:

A peanut butter sandwich on WW bread and an apple.

Corrina Florent says:

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 dip…is the next thing i am going to prepare.

Mary says:

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?

Linzey says:

Popcorn mixes like that are usually like trail mix, no stickiness or clumps, just dump and eat 🙂

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