20+ Easy And Healthy Snacks For Teens

Image: Shutterstock

If you are looking for some ideas and inspiration to whip up healthy snacks for teenagers, this post is for you. Healthy snacks help fill up nutritional gaps and give teens the much-needed energy to carry on with the day. Teens’ bodies need nutrient-dense food to replenish the requirements of their rapidly changing bodies due to puberty. Moreover, healthy snacks help them stay alert and focused on their task.

Teens generally tend to opt for unhealthy snack options when hunger strikes in between meals, thus harming their bodies in the long term. According to the Centers for Disease Control and Prevention, fast foods are consumed by 36.3% of children and adolescents in the United States and contribute to 14.4% of the total caloric intake in a day.

Therefore, it is important to plan healthy snack options. This post provides you with a list of healthy snack ideas that are easy to prepare and suitable for teenagers. Keep scrolling.

20+ Healthy Snacks For Teens

1. Mexican tortilla pizza

Image: Shutterstock

You Will Need:

• 4 whole-wheat tortillas
• 1 cup of mild salsa
• 4 tablespoons of guacamole
• 1 1/3 cups of shredded Mexican-blend cheese
• ½ small red onion, finely chopped

How To:

1. Preheat the oven to 350 degrees Fahrenheit.
2. Place the tortillas on a flat dish and spread a tablespoon of salsa on each tortilla. Sprinkle 1/3 cup cheese on each tortilla.
3. Place the tortilla on the baking sheet and bake for 17 minutes at 350 degrees or until the cheese melts.
4. Remove from the oven and top with a tablespoon of guacamole on each tortilla. Serve immediately.

2. Granola parfait

Image: Shutterstock

You Will Need:

• ½ cup of slivered almonds
• 2 ½ cups of cooked oats
• 1/3 cup of dried cherries
• ¼ teaspoon salt
• ½ cup of maple syrup
• 3 ½ cups of mix of frozen berries, thawed
• ¼ teaspoon cinnamon
• 2 ½ cups of Greek yogurt

How To:

1. Heat the oven to 300 degrees Fahrenheit. Coat a baking sheet with cooking spray.
2. In a medium sized bowl, combine oats, cherries, maple syrup, almonds, cinnamon, and salt. Stir until the ingredients are well combined.
3. Spread the oats mixture in the baking dish and bake for 35 minutes at 300 degrees Fahrenheit. Remove from the wire and let it cool completely.
4. Now place one ¼-cup granola in the bottom of the serving glass or bowl. Top with ¼-cup berries and three tablespoons of yogurt. Repeat the layering and serve.

Quick tip

Since granola is often high in sugar and calories, you may alternatively opt for original or multi-grain cereals (1).

3. Hummus with pita chips

Image: Shutterstock

You Will Need:

• 5 whole-wheat pita bread, quartered
• 1 can of chickpeas drained and rinsed
• ¼ cup of freshly grated Parmesan cheese
• 2 tablespoons Tahini
• 2 tablespoons of extra-virgin olive oil
• 3 tablespoons lemon juice
• ½ teaspoon of cumin
• ½ cup baby spinach, finely chopped
• ½ teaspoon of salt

How To:

1. Heat the oven to 350 degrees Fahrenheit.
2. Place the pita pieces on the baking sheet and coat with cooking spray. Bake the pitas for 8 minutes or until they are crisp.
3. Remove the pita pieces from the oven and sprinkle Parmesan cheese over it. Return to the oven and bake for 1 more minute.
4. In a food processor bowl, combine chickpeas with lemon juice, cumin, tahini, salt, and process until you get a smooth paste.
5. Transfer the chickpea paste to a serving bowl and stir in the spinach.
6. Serve with the warm pita chips. This is must to try healthy snack for teens.

4. Grilled apple and cheese sandwich

Image: Shutterstock

You Will Need:

• 4 teaspoons of honey mustard
• 8 slices of whole grain bread
• 1 apple, cored and thinly sliced
• 6 ounces or 1 ½ cups of cheddar, shredded

How To:

1. Apply 1 teaspoon of honey-mustard on the bread slices.
2. Now layer ¼ cup of grated cheese, 4 apple slices, and another heaped tablespoon of cheese. Top with a slice of bread and sprinkle cooking spray on it.
3. Heat a non-stick grilling pan or skillet over medium heat.
4. Place the sandwich upside down. Now coat the top slice with non-stick cooking spray. Press the sandwich with a spatula.
5. Cook for 2 to 3 minutes until golden brown. Flip and cook for another 3 minutes.
6. Repeat the same method for other sandwiches. Serve immediately. This is one of the nutritionally balanced, tasty and quick snacks for teens.

You can also prepare a delicious snack with apples for your teen by cooking or baking.

Belynda Farias, a mother of three daughters, shares an interesting snack option that she prepares for Arlen, her oldest teen, who is a vegetarian. She writes, “Her favorite healthy snack is apple wedges with peanut butter. She will have this snack several times throughout the week. This is a perfect snack for a vegetarian diet as the peanut butter gives her the protein she needs, and the apple assures her the vitamins and nutrients needed for her daily nutrition.

As an added option when the peanut butter is out, she will make a honey cream cheese dip to go with her apple wedges. And let me tell you, this is yummy! (i).”

5. Apple muffin

Image: Shutterstock

You Will Need:

• 1 cup of whole-wheat flour
• 1 cup all-purpose flour
• 1 teaspoon of baking soda
• 2 teaspoons cinnamon
• 1 ½ teaspoons salt
• A pinch nutmeg
• 1 cup packed light-brown sugar
• 2 apples, peeled, cored and cut into 1/4-inch pieces
• 2 eggs
• ¼ cup of unsalted butter, softened
• 1 cup natural applesauce
• ¾ cup buttermilk
• 1 teaspoon of vanilla extract

How To:

1. Heat the oven to 400 degrees Fahrenheit.
2. Fill the muffin tins with liners and set aside.
3. In a small bowl, whisk together cinnamon, baking soda, flour, nutmeg, and salt.
4. In another bowl, mix ¼ cup of brown sugar and half of the apple pieces. Leave it aside.
5. Beat butter and remaining brown sugar on high speed for about 2 minutes or until well blended.
6. Now add the eggs, one at a time and beat again. Now stir in vanilla extract and applesauce.
7. Reduce the speed of the beater and add in flour and buttermilk. Stir in the remaining apple pieces.
8. Fill each muffin tin 2/3 with the batter. Sprinkle 1 tablespoon of brown sugar mixture on each muffin.
9. Bake the muffins at 400 degrees Fahrenheit for 20 minutes. Take it out and cool on the rack for 15 min. It can one of the best healthy snack recipes for teenagers.

6. Apple and peanut butter sandwich

Image: Shutterstock

You Will Need:

• 8 slices of whole grain bread
• 1 apple
• Peanut butter
• Chopped dried nuts (as toppings, optional)

How To:

1. Wash the apple thoroughly, core it, and cut it into thin and long slices.
2. Spread a thick layer of peanut butter evenly over four slices of bread.
3. Place the apple slices over the bread in a single layer.
4. Add the chopped nuts as topping with or upon the apple slices if you like.
5. Place another bread slice with little or no peanut butter over it and cut it in half.
6. Make sandwiches with other bread slices following the same steps. Spread some melted butter on the top for added richness.

7. Chicken quesadillas

Image: Shutterstock

You Will Need:

• ½ cup shredded cheddar cheese
• 2 cups of chopped cooked chicken
• 4, 6-inch whole-wheat tortillas
• 2 tablespoons of chopped red onion
• 1 ½ tablespoons of chopped cilantro
• 1 ¾ teaspoons of taco seasoning
• ½ cup salsa

How To:

1. Heat the oven to 450 degrees.
2. In a medium sized bowl, stir together cheese, chicken, onion and taco seasonings. Now stir in the cilantro.
3. Place two tortillas on the baking sheet. Spread a heaped cup of chicken mixture on each tortilla. Top the tortilla with another tortilla and press down gently.
4. Bake the quesadillas at 450 degrees for 7 to 8 minutes or until the cheese melts.
5. Cut the tortillas into quarters and serve with the salsa dip.

8. Whole grain pancakes

Image: Shutterstock

You Will Need:

• 2 cups whole-wheat pancake mix
• 2 cups of fat-free milk
• ½ cup fresh blueberries, blackberries, or chopped strawberries
• ½ teaspoon of cinnamon
• ½ cup Egg Beaters
• Canola oil cooking spray
• 1 tablespoon of maple syrup

How To:

1. Mix all the ingredients in a large bowl until smooth. Leave the batter to sit for a few minutes.
2. Heat a non-stick skillet and coat it with cooking spray.
3. Pour a dollop of batter and swirl to make a 4-inch diameter.
4. Cook for a few minutes on both sides. The pancake must have turned a bit hard by now.
5. Top it with syrup and serve.

Quick fact

Active teens should have a snack of at least 150-300 calories per serving. Let the snack include fruits, vegetables, grains, proteins, and dairy products (1).

9. Tofu and vegetable stir fry

Image: Shutterstock

You Will Need:

• ½ tsp sesame oil
• ½ tsp olive oil
• ½ bell pepper, sliced
• ½ cup chopped asparagus
• 1 tablespoon of low sodium soy sauce
• 4 oz of firm tofu, cut into ½-inch cubes
• ½ cup of broccoli florets, chopped
• ½ cup carrots, chopped
• A pinch of salt and pepper

How To:

1. Pour olive and sesame oil in a wok and heat on high flame.
2. Now add carrots and broccoli and stir-fry for about 4 minutes or until the vegetables are tender.
3. Remove the carrots and broccoli and leave it aside.
4. Now add bell peppers and asparagus to the wok and sauté for 3 minutes.
5. Add carrots and broccoli back to the wok.
6. Finally, add tofu, soy sauce, salt, pepper, and sauté for 3 minutes. This is one of the delicious and healthy snack ideas for teenagers.

This is one of the delicious and healthy snack ideas for teenagers. In addition, teenagers can opt for various healthy snacks such as nuts, whole grain crackers, protein bars, and energy balls to gain vital nutrients and satisfy their hunger pangs.

10. Shrimp and rice

Image: Shutterstock

You Will Need:

• ½ teaspoon of light butter
• ½ teaspoon of fresh minced garlic
• 1 tablespoon of chopped green onions
• ½ teaspoon of fresh ginger, grated
• ½ teaspoon of lime juice
• 6 oz of raw, fresh, or frozen shrimp
• ½ cup brown rice

How To:

1. Cook rice according to package instructions.
2. Melt butter in a skillet over medium flame.
3. Add garlic and cook for 1 minute.
4. Now add ginger, onions, and lime juice.
5. Increase the flame and cook the vegetables on high for 3 minutes. When done, take the skillet off the flame.
6. In another saucepan, bring water to boil and add the shrimps. Simmer the shrimp for about 3 minutes or until the shrimp turns pink in color.
7. Transfer the shrimp to the skillet with onion mixture. Toss until combined.
8. Serve the shrimp over the bed of rice and ½ cup of cooked carrot sticks or spinach.

11. Granola bars

Image: Shutterstock

You Will Need:

• 2 cups of rolled oats
• ½ cup wheat germ
• ¾ cup of packed brown sugar
• 2 teaspoons of vanilla extract
• ¾ teaspoon of ground cinnamon
• ¾ teaspoon salt
• 1 cup all-purpose flour
• ¾ cup raisins
• 1 egg, beaten
• ½ cup honey

How To:

1. Preheat the oven to 350 degrees Fahrenheit. Grease a baking sheet and leave it aside.
2. In a large bowl, mix oats, wheat germ, brown sugar, raisins, salt, and cinnamon.
3. Now pour honey, egg, vanilla essence, and oil in the center of the mixture. Mix it well using your hands. Put the mixture in the baking pan.
4. Bake the granola bars for 30 to 35 minutes or until the bar turns brown at the edges.
5. Cook on the rack for 5 minutes before cutting.

12. Kale Chips

Image: Shutterstock

You Will Need:

• 1 bunch of kale
• 1 tablespoon of extra virgin olive oil
• 1 pinch of sea salt
• 1 tablespoon of vinegar

How To:

1. Preheat the oven to 300 degrees Fahrenheit.
2. Cut the inner ribs from the kale leaves and discard. Tear the leaves into a uniform size.
3. Wash the kale leaves thoroughly and dry using paper towels. The leaves should be thoroughly dried.
4. Put the kale leaves in a Ziploc bag. Add half the olive oil and squeeze the bag so that the oil is evenly distributed.
5. Add the remaining oil and again squeeze the bag. All the leaves in the bag should be properly coated with oil.
6. Sprinkle vinegar on the kale leaves, reseal the bag, and shake the bag again.
7. Now take the leaves from the bag and place on the baking sheet.
8. Roast the leaves in the oven for 35 minutes or until the leaves are crisp.
9. Season with salt and pepper and serve.

13. Sweet Potato Fries With Ketchup

Image: Shutterstock

You Will Need:

• 1 ½ pounds of sweet potatoes, cut into 1/2-inch strips
• ¼ teaspoon of black pepper
• ¾ teaspoon of salt
• 1 tablespoon of olive oil
• ½ of a small onion, minced
• 1/3 cup ketchup
• 3 cloves garlic, minced

How To:

1. Heat the oven to 450 degrees Fahrenheit.
2. Cover a baking sheet with non-stick aluminum foil and set aside.
3. Place the sweet potatoes on a baking sheet and coat with cooking spray.
4. Sprinkle with salt and pepper and bake for 30 minutes at 450 degrees. Keep stirring the sweet potatoes halfway through.
5. Now heat a non-stick skillet over medium heat. Add onion and garlic and cook for 3 minutes.
6. Serve the fries with tomato ketchup.

Quick tip

Try adding lean proteins and healthy fats to your teens’ snacks, such as low-fat cheese and fat-free yogurt (2).

14. Buffalo chicken pinwheels

Image: Shutterstock

You Will Need:

• 2 teaspoons of buffalo wing hot sauce
• 2 tablespoons of low-fat blue cheese salad dressing
• 2 whole-wheat wraps
• 8 ounces of thick-sliced chicken breast
• 2 large iceberg lettuce

How To:

1. Stir together buffalo sauce and blue cheese dressing.
2. Spread the tortilla wrap with the blue cheese mixture.
3. Then layer the tortilla with lettuce leaves and four ounces of chicken on each wrap.
4. Roll the wrap and trim the ends.
5. Slice the wrap with serve with sour cream

15. Tomato Balsamic Bruschetta

Image: Shutterstock

You Will Need:

• 8 plum tomatoes, diced
• 1/3 cup of chopped fresh basil
• ¼ cup of shredded Parmesan cheese
• 1 teaspoon of olive oil
• ¼ teaspoon of kosher salt
• ¼ teaspoon of black pepper
• 1 loaf of French bread
• 2 cloves of garlic, minced
• 1 tablespoon of balsamic vinegar

How To:

1. In a bowl, toss together basil, Parmesan cheese, tomatoes, and garlic.
2. Now stir in the balsamic vinegar, pepper, kosher salt, and olive oil.
3. Serve the tomato mixture on toasted bread slices. This is one of the perfect and easy snacks for teens which is packed full of nutrition.

16. Lamb And Yogurt Pita Pockets

Image: Shutterstock

You Will Need:

• 1 brown onion, grated
• 400 grams of lamb mince
• ½ teaspoon of ground cinnamon
• 2 tablespoons of dried breadcrumbs
• 1 teaspoon of ground cumin
• 200 grams of plain Greek yogurt
• 2 tablespoons of finely chopped fresh parsley leaves
• 180 grams of mixed salad leaves
• 4 whole-wheat pita pockets, halved

How To:

1. Preheat the oven to 200 degrees Celsius. Line a baking tray with baking paper and leave it aside.
2. In a large bowl, combine onion, cinnamon, cumin lamb mince, parsley, and bread crumbs. Season with salt and pepper and mix well.
3. Now shape the mixture into balls and place on the baking tray.
4. Bake for 15 to 20 minutes or until the balls are cooked through. Take it out of the oven and leave it aside to cool completely.
5. Take the pita pockets and apply a layer of yogurt on the insides of the pockets.
6. Now place the salad leaves in the pocket followed by the lamb balls.
7. Serve with sour cream or salsa sauce.

17. Chicken And Mushroom Torta

Image: Shutterstock

You Will Need:

• 20 grams of unsalted butter
• 1 tablespoon of olive oil
• 250 grams of Swiss brown mushrooms, sliced
• 1 garlic clove, finely chopped
• 200 grams of baby spinach leaves
• 1 tablespoon of fresh thyme leaves
• 4 frozen puff pastry sheets, thawed
• 2/3 cup of onion marmalade
• Pastry leaves to decorate
• 300 grams of Taleggio cheese, thinly sliced
• 2 poached chicken breast fillets, shredded
• 1 egg, beaten

How To:

1. Preheat the oven to 190 degrees centigrade
2. Melt the oil and butter in a pan over medium heat. Now add garlic and mushroom and cook for 3 to 4 minutes or until the mushroom soften.
3. Increase the heat and cook for 2 to 3 minutes.
4. Now add thyme and spinach and cook for 1 minute.
5. Lay the pastry sheet on the work surface. Spread the two tablespoons onion, leaving an inch border.
6. Top with a pastry sheet with the chicken mixture and then a quarter of cheese and mushroom mix.
7. Brush the edges with the egg wash. Now bring the four corners to form a parcel and press the edges together to seal.
8. Place the pastries on a lined baking tray and decorate with the pastry leaves.
9. Brush with the egg wash and bake for 20 minutes or until it turns golden.
10. Serve the tortas with the green salad.

18. Vegetable Fritters

Image: Shutterstock

You Will Need:

• 1 cup of self-rising flour
• ½ teaspoon of salt
• ½ cup of wholemeal self-rising flour
• 420 grams can of corn kernels, drained
• 1 medium zucchini, coarsely grated
• 1 medium carrot, peeled and grated
• ½ cup of coarsely grated light cheddar
• 1 cup milk
• 3 eggs, lightly beaten
• 2 tablespoons of olive oil
• Sour cream and sweet chili sauce to serve

How To:

1. Sift the flours and salt in a large bowl.
2. Add carrot, corn, zucchini, and cheddar cheese and mix to combine.
3. Now whisk eggs, milk together, and add the flour mixture to it. Stir to combine.
4. Heat oil in a large, non-stick skillet over medium heat.
5. Pour ¼ cup of the mixture into the pan and cook for 2 minutes or until the bubbles appear.
6. Flip and cook for 2 minutes or until it is cooked through. Repeat the same method to make other fritters.
7. Serve the fritters with sweet chili sauce and sour cream.

19. Carrot And Sunflower Seed Muffins

Image: Shutterstock

You Will Need:

• 140-gram container of apple fruit puree
• 3 eggs
• 1/3 cup of brown sugar
• ½ cup of reduced-fat milk
• 1 tablespoon of light olive oil
• 1 ¼ cups of finely shredded carrot
• 2 tablespoons of sunflower seed kernels
• 1 teaspoon of finely grated lemon rind
• 3 ½ teaspoons of baking powder
• 265 grams of all-purpose flour mix
• ½ teaspoon of mixed spice
• 1 ½ tablespoons of sunflower seed kernels extra for garnishing

For The Lemon Icing:

• 1 cup of pure icing sugar
• 1 teaspoon of melted butter
• 2 teaspoons of finely grated lemon rind
• 2 tablespoons fresh lemon juice

How To:

1. Preheat the oven to 180 degrees centigrade. Line the muffin pans with liners.
2. Sift the baking powder, flour mix, and mixed spices.
3. Whisk together the apple puree, eggs, sugar, milk, and oil in a bowl until well combined.
4. Stir in the sunflower seeds, lemon rind, and carrot. Now add the flour mix and fold until well combined.
5. Spoon the batter evenly among the muffin pans and bake for 18 to 20 minutes.
6. Remove from the oven and let it cool on a wire rack.
7. To make the lemon icing, sift the icing sugar into a bowl and add melted butter and lemon rind to it.
8. Stir in the lemon juice to form a smooth paste.
9. Drizzle the icing on the muffins and sprinkle the extra sunflower seeds on it.
10. Set aside for 15 minutes and serve.

20. Char Grilled Fruit Skewers

Image: Shutterstock

You Will Need:

• 1 mango
• 125 grams of strawberries, halved
• ¼ pineapple peeled, sliced into 1 inch thick wedges
• ¼ cup passion fruit pulp
• 1 banana, cut into thick slices
• 150 grams of low-fat strawberry yogurt

How To:

1. Preheat the barbecue plate on medium heat.
2. Peel, slice, and cut the mango into big cubes.
3. Thread pineapple, strawberries, banana, and mango alternately on the skewers.
4. Line the barbecue place with a liner.
5. Barbecue the skewers for 3 to 4 minutes, turning every 30 seconds.
6. Place the skewer on the plate and drizzle passion fruit pulp on it.
7. Serve with yogurt.

21. Cheese And Vegetable Pikelet

Image: Shutterstock

You Will Need:

• 1 small carrot, grated
• 1 small zucchini, grated
• ½ teaspoon of olive oil
• 1 ¼ cups of buttermilk
• ½ cup fresh corn kernels
• 1 cup whole meal self-rising flour
• Olive oil cooking spray
• ½ cup self-rising flour
• 1 egg, lightly beaten
• ½ cup of grated tasty cheese

How To:

1. Squeeze the moisture from the zucchini.
2. Now heat oil in a frying pan over medium flame. Add corn, carrot, and zucchini and cook for 3 minutes.
3. Sift the flours into a large bowl and add husks to it.
4. Now add egg and buttermilk and whisk to combine. Stir in cheese and zucchini mixture.
5. Spray the pan with olive oil and heat over medium flame.
6. Put a dollop of the mixture into the pan and cook for 3 to 4 minutes or until the bubbles appear.
7. Flip and cook for another two minutes.
8. Transfer to the plate and serve.

That’s not all; your teenager may often crave popular snacks such as plain popcorn, low-fat cottage cheese sticks, avocado toast, turkey slices, dark chocolate, or peanut butter desserts. However, it is ideal to refrain from serving chocolate-based snacks in excess, as their high sugar content can potentially lead to tooth decay.

Point to consider

You can also prepare healthy and nutritious smoothies for your teens with low-fat Greek yogurt or milk, and frozen or fresh fruits and vegetables as a snack (1).

Infographic: Delicious Yet Healthful Snacks For Teens To Munch On

Snacking is an important part of a teenager’s diet, as it can help provide energy and nutrients between meals. However, it is important for teens to choose snacks that are both delicious and healthful to support their growing bodies and overall health. So, look at the infographic below foto explore lip-smacking snacks you can prepare for your teen.

Illustration: Momjunction Design Team

Image: Stable Diffusion/MomJunction Design Team

Check out this video for 25 delicious and healthy snacks to help keep your little one energized throughout the day without the unwanted calories and junk food!

Was this article helpful?

Reviewer Author Editor Fact Checker

Dr. Sonal DhemlaPhD

Dr. Sonal Dhemla, a gold medalist with four years of experience, is working with a pediatric hospital as a consultant dietitian/clinical nutritionist. She founded ‘Dr. Sonal’s Nutrittude’, a diet clinic specializing in child nutrition, complementary feeding, juvenile diabetes, celiac disease, autism, ADHD, Down syndrome, cerebral palsy, epilepsy, growth issues among children, different deficiencies, and much more.

Read full bio of Dr. Sonal Dhemla

Sindusha MSMSc (Food & Nutrition)

Sindusha is a clinical nutritionist with over two years of experience in diverse fields of nutrition. She did her Masters in Food Science and Nutrition from Avinashilingam Institute for Home Science and Higher Education for Women and has qualified UGC-NET.

Read full bio of Sindusha MS

Swati PatwalM.Sc. (Food & Nutrition), MBA

Swati Patwal is a clinical nutritionist, a Certified Diabetes Educator (CDE) and a toddler mom with more than a decade of experience in diverse fields of nutrition. She started her career as a CSR project coordinator for a healthy eating and active lifestyle project catering to school children.

Read full bio of Swati Patwal

Nida ShaikhBSc, PG Dip.

Nida holds a bachelor's degree in Zoology and a postgraduate diploma in Clinical Genetics and Medical Laboratory Techniques from Goa University. Before joining MomJunction, she worked as a laboratory technician. She began content writing during her college years and has been featured as a co-author in a children's short story compilation book.

Read full bio of Nida Shaikh