A Dietitian’s Favourite Snacks (That Are Actually Satisfying & Yum)

As a dietitian, I’m a big fan of snacks that aren’t just nutritious, but also satisfying, delicious and easy to pull together. Whether you're looking to keep your energy up or curb feeling ‘hangry’ on a busy work day, these are my go-to favourite snacks.

P.S. Snacks don’t have to be boring or bland — and they definitely don’t need to come with a side of guilt.

First: How to Build a Balanced Snack

If you often find yourself hungry again not long after snacking, you’re not alone! One helpful way to build a more satisfying snack is to include a mix of:

• Fibre rich carbohydrates – your body’s main source of energy, supports digestion and satiety

• Protein/fats – for fullness, stable blood sugar levels and longer-lasting energy

• Flavour + joy – the most underrated but essential part

Example snack combos:

• Grainy crackers (fibre-rich carbs) + cheese (protein + fat)

• Banana (fibre-rich carbs) + your fave nut butter (fat + protein) + cinnamon (fun)

• Yoghurt (protein) + berries (fibre-rich carbs) + granola (fun)

• Sourdough (fibre-rich carbs) + peanut butter (protein + fat) + jam/honey (fun)

Sweet Snacks

• Yoghurt + berries + mixed nuts

• Medjool dates stuffed with peanut butter + a pinch of sea salt (nature’s caramel)

• Chia pudding with milk/yoghurt, maple syrup + fruit (full of fibre)

• Apple slices + cheese (don’t knock it until you try it)

• Banana + a handful of nuts or nut butter (no prep needed, YAY!)

• Protein smoothie with milk, fruit of choice, protein powder and a dash of cinnamon

Savoury Snacks

• Grainy crackers + hummus + cheese + tomato slices (Hummus recipe here!)

• Boiled eggs + cherry tomatoes (no chopping board - woohoo)

• Avocado on sourdough (no comment needed)

• Cottage cheese on rice cakes + sliced cucumber or tomato + salt/pepper

• Leftover roast veggies with a side of feta cheese (yes, leftovers can be a snack!)

• Trail mix (a handful of nuts, seeds and choc chips and dried fruit)

Grab-n-Go Snacks

• Yoghurt pouches + fruit

• Muesli bars e.g., Carman’s 10g protein bars

• Roasted fava beans or chickpeas e.g., Happy Chickpea Company’s

• Tinned tuna + wholegrain crackers

• Popcorn + handful nuts

There’s no “right” way to snack and it’s definitely not about perfection. It’s about finding what works for you, what keeps you feeling energised & satisfied. Snacks should satisfy both your hunger and your taste buds.

Please tag me @sofoodydietetics if you try any of these snack ideas. Happy snacking foody’s.