Midday Munchies— 6 Healthy Snacks Anyone Can Make

health snacks recipes

We have all been there. It’s 3:00 p.m. Stomachs start rumbling, and cravings kick into high gear. Is there something in the air that sets off our internal hunger cues that makes it almost impossible to make it until dinner? Do you often find yourself unable to make it to the end of the workday without a mid-afternoon snack? This is a common concern with most folks I know, myself included. But what can you reach for to give you that quick energy boost, without blowing your calories for the day?

Before I put the cart before the horse, I want to first address why some of us experience the midday munchies. It may be that you’re attempting to “diet” and are not consuming enough calories, so you are actually hungry. It could also be that you’re dehydrated and aren’t consuming enough water, and you need to rehydrate. It is also possible that you’re unable to manage your stress—for example, you just had a two-hour conference call and hung up the phone with a long list of assignments that are due yesterday, and your brain is on overload.

No matter what is causing your heightened hunger, take a step back and breathe.

Rather than reach for something unhealthy, it is always good to be prepared for these moments. In fact, I like to keep a stash of healthy snacks available at all times—just because. You never know when you may get stuck in traffic or just need a quick nibble.

Editor’s Note: 8 Healthy Foods That Cause Flab

Here are my go-to afternoon healthy snacks that are nutrient dense, low calorie, and will please almost any palate. I also have these on hand for my kids to grab when they come home from school and tell me they’re “starving.” I often hear my mother’s words echoing in my head, “You can’t have that—you’ll spoil your dinner.” I promise, these ain’t your mama’s snacks, and your kids (and you) will still have room for dinner.

6 Awesome Healthy Snacks

Greek Yogurt with MetaboGreens 45X

This is a surefire way to not only get some protein, but also a superfood blend of 20 fruits and vegetables without added sugar. I consider this to be a ridiculously amazing snack, and you could have this mid-morning or mid-afternoon and reap the benefits. Give it a try, and let me know how this compares with your current “fruit-at-the-bottom” variety of yogurt. No contest, in my opinion.

Bonus Snack: You could also replace the MetaboGreens 45X with one scoop of our Low Carb Protein Blend. Peach-Mango or Strawberry-Banana would be my top picks for this recipe.

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Veggies and Hummus


  • 1 can chickpeas
  • 1/3 cup tahini
  • 2 Tbsps olive oil (or any oil of your choice)
  • Juice from 1/2 large lemon
  • 1 garlic clove


  1. Combine all ingredients in a food processor until well incorporated.
  2. Serve with veggies of your choice.

*You could add spices or other items (e.g., sundried tomatoes, spinach, artichoke).

No-Bake Energy Bites

If you are looking for a tasty treat to boost your energy, these no bake energy bites might be just what you’re looking for. They are perfect for summer as you won’t need to stand in front of a hot stove, and since there is no cooking involved, even little kids can help!


  • 1/2 cup rolled oats
  • 2 scoops Vanilla Cream Low Carb Protein Blend
  • 1/2 tsp cinnamon
  • 1 Tbsp chia seeds
  • 1/2 cup smooth natural peanut butter (or any nut butter)
  • 3 Tbsps natural honey
  • 1 tsp vanilla extract
  • 2 – 4 Tbsps liquid (almond milk, milk, water, etc.)
  • Optional: chocolate chips, raisins, nuts, coconut, etc.


  1. Add oats, protein powder, cinnamon, and chia seeds to a large bowl.
  2. Add in peanut butter, honey, and vanilla extract. Stir to combine.
  3. Optional: Add in chocolate chips (or raisins, nuts, etc.).
  4. Slowly add in liquid one tablespoon at a time and combine until it comes together in a ball that holds together.
  5. Roll into balls using hands.
  6. Place in a container to set in the fridge for at least 30 minutes.
  7. Store in the fridge until ready to eat.

Sweet and Savory Nuts

Tossing back a handful of raw nuts may not make your mouth water, but toss in a few spices, and that will change pretty quickly. Most recipes call for sugar or sugar substitutes, but these have no added sugars but still have a natural sweetness from the spices.


  • 1 ½ tsp cinnamon
  • 1 tsp ginger
  • 1 ½ tsp vanilla extract
  • 1 ½ tsp extra virgin olive oil
  • 4 oz raw cashews
  • 4 oz raw walnuts
  • 4 oz raw pecans


  1. Preheat the oven to 325 F.
  2. Mix cinnamon, ginger, vanilla extract, and olive oil in large bowl.
  3. Add nuts and massage in the spices well, then place on a baking sheet.
  4. Bake for 10 – 12 minutes.
  5. Store in an airtight container once cooled.

Bonus Tip: You can substitute 1 egg white for the olive oil if you prefer. This works as a binding agent for the spices to stick to the nuts, so both options work equally well.

Apples and Almond Butter

• 1 apple
• 2 Tbsps almond butter

I can’t remember the last time I purchased store-bought nut butter of any kind once I discovered how super simple it is to make your own. If you own a NutraBullet™ or a similar blender, just throw a handful of your favorite nuts into it and blend until creamy. There is no easier way to know exactly what you are eating than to make it yourself.

Bonus Snack: You could use celery as your vehicle for your nut butter, and throw a few raisins on top for a tasty treat.

BioTrust® Protein Cookies

If you have more of a sweet tooth and are looking for a healthy and delicious COOKIE, our BioTrust® Protein Cookies are hands down one of the best protein cookies on the market today.

These come in two flavors: Frosted Oatmeal Raisin and Chewy Chocolate Chip. I love this because I am partial to oatmeal, whereas my kids are huge chocolate fans, so we don’t have to fight over these.

Metabolic Age Quiz

Each cookie is only 150 calories, yet contains 12 grams of protein, 6 grams of fiber, and only 6 grams of naturally sourced sugar. These are non GMO, gluten free, and are made with natural ingredients.

I feel confident packing these in my kid’s school lunches as well as having on hand for a midday snack. I even bring these to sporting events and share them with friends and family rather than heading to the concession stand for overpriced options. Our team is winning both on and off the field.

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Now when those midday healthy snacks cravings rear their heads, you’ll have plenty of healthy options on your side so your healthy eating plan won’t get derailed. Enjoy!

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