Healthy snacks for on the go: Simple, delicious & suitable for everyday use
Contents
What makes a snack truly healthy?
The best healthy snacks for on the go
Fresh snacks: fruit, vegetables & co.
A classic with good reason. Apple slices, bananas, grapes, or carrot sticks are easy to prepare, last well in your backpack, and provide vitamins and fiber.
Tip: A few drops of lemon juice on apple slices prevents them from turning brown.
Nut mixes & seeds
A mix of almonds, walnuts, cashews, or sunflower seeds provides valuable fatty acids, protein, and magnesium. Unsalted versions with no added sugar are ideal.
Protein-rich snacks
Quark balls, cottage cheese in a jar, or boiled eggs are high in protein, keep you full for a long time, and are a great addition to your snack box. Vegan alternatives like lupin or soy snacks also work well.
Homemade muesli bars & energy balls
These on-the-go snacks are easy to prepare and adapt to your liking: Oatmeal, dates, nuts, and a dollop of nut butter are all you need. They'll keep in the refrigerator for up to 5 days.
Yogurt and quark variations to go
A glass of yogurt with fruit and a few oats makes a nutritious mini-breakfast. With a lid and a cooler bag, it's also suitable for on-the-go use.
Savory snack ideas
Wraps with hummus and vegetables, whole-wheat sandwiches with avocado, or mini oven-baked frittatas are perfect for those who prefer savory options. Cold vegetable pancakes are also great to prepare.
Healthy snacks for children & toddlers
Age-appropriate snack ideas
Children need snacks that are handy, nutritious, and delicious. Popular ones include:
- Sliced fruit such as apple or pear
- Whole-wheat waffles with cream cheese
- Rice cakes without sugar
- Small vegetable patties
Tips for the snack box
A well-stocked snack box for children contains:
- Something fresh (fruit/vegetables)
- Something savory (e.g. mini sandwich)
- Something crunchy (e.g. corn sticks)
- Something to drink (water or unsweetened tea)
On-the-go snacks that kids love
- Banana bread without sugar
- Date-Cocoa Energy Balls
- Mini vegetable muffins
- Small skewers with grapes, cheese and cucumber slices
Recipes for healthy snacks for toddlers
- Oat-banana cookies : Mix ripe banana and oat flakes, form small cookies, and bake.
- Vegetable fritters : Grate zucchini, mix with egg and oat flakes, fry.
- Mini rice patties : cooked rice + egg + some vegetables + spelt flour, shape & bake.
What to consider when buying ready-made snacks
Quick & small snacks for in between
Snacks under 100 calories
- An apple or a tangerine
- A small handful of almonds (approx. 12 pieces)
- 1 boiled egg
- 1 rice cake with almond butter
Alkaline and particularly light snack options
- Cucumber or celery sticks with lemon juice
- Avocado cream with vegetable dip
- Dried zucchini or beetroot chips
Small snacks for the evening or the office
- Cottage cheese with pumpkin seeds
- Natural yogurt with linseed
- Whole-grain crispbread with avocado or hummus
Practical tips for snack preparation & storage
Meal Prep & To-Go Containers
Preparing snacks saves time. Important:
- Transport in sturdy boxes with dividers
- Using cool bags in summer
- Pay attention to hygiene (e.g. with yogurt)
Shelf life & transport
- Pack fruit and vegetables separately
- Cool moist snacks (e.g. wraps) and consume quickly
- Bars & Balls keep up to 5 days in the refrigerator
Shopping tips for healthy snacks
- Always have a basic selection in the house: nuts, oatmeal, dried fruit
- Prepare fresh snacks the day before
- Involve children: Those who are allowed to have a say prefer healthy snacks
