Home » Blog » Healthy Aging » 50 Balanced Snacks To Satisfy & Energize You

50 Balanced Snacks To Satisfy & Energize You

Balanced snacks provide a mix of nutrients that give you energy and keep you satisfied!

Read on to learn more about balanced snacks.

You’ll also find 50 healthy snack combos to create your own nutritious and delicious combinations!

A variety of balanced snacks
Balanced snacks satisfy & energize!

What are Balanced Snacks?

Have you ever wondered why you can eat a sleeve of crackers and not feel full?

This is because crackers only have carbohydrates which do not fill you up.

Balanced snacks have a combination of protein, healthy fats, and/or carbohydrates.

This nutrient-dense mixture helps fill you up, regulate blood sugar levels, and maintain energy.

Learn more about the impact of eating carbs alone in this Age-Defying Dietitian blog post – Naked Carbs – Dress Them Up for Better Health.

Person holding a bowl of berries with yogurt nearby
Balanced snacks are rich in nutrients.

Nutrients in a Balanced Snack

Below is a breakdown of each nutrient in a balanced snack.


One key to a balanced snack is protein.

This macronutrient is essential for building and repairing tissues, including muscles.

It also helps keep you full and satisfied!

A sign with the word "protein" written on it surrounded by high protein foods.
Protein is a key nutrient in a healthy snack.

Healthy Fats

Another satisfying component in a snack is fat. Fat contributes to feelings of satiety, which is the feeling of fullness and satisfaction after a meal.

In addition, fats slow down digestion and regulate the release of hunger-related hormones, leading to a longer-lasting feeling of fullness.

Healthy fats can be found in nuts, seeds, and avocados.

They are essential for brain health, hormone balance, and absorption of fat-soluble vitamins. They can also promote healthier, glowing skin.

A variety of foods rich in healthy fats
Healthy fats promote satiety.


Carbs increase your blood sugar, energizing you until your next meal.

They are an important source of fuel for your body and brain.

Many popular diets encourage you to avoid carbohydrates. However, carbs are your body’s preferred source of energy!

A sign with the word "carbs" written on it surrounded by foods rich in carbohydrates
Carbs fuel your body & your mind!

How Do You Make a Well-Balanced Snack?

Creating a balanced snack is easy with the right components!

Choose 2-3 options from each category below to create your very own balanced snack:


  • Greek yogurt
  • Cottage cheese
  • Hard-boiled eggs
  • Cheese
  • Deli meat
  • Hummus
  • Jerky
  • Milk
  • Canned fish
  • Veggies
  • Grilled chicken


  • Fresh fruit
  • Dried fruit
  • Whole grain crackers
  • Pita chips
  • Whole grain cereal
  • Granola
  • Whole wheat bread
  • Popcorn
  • Whole-grain tortilla
  • Brown rice cakes
  • Oatmeal

Healthy Fats

  • Avocado
  • Nuts
  • Nut butter
  • Seeds
  • Seed butter
  • Dark chocolate
  • Guacamole
  • Olives
  • Coconut

How To Make Your Balanced Snack Vegan

Build high-protein vegan snacks with vegan versions of traditional yogurts, such as soy, cashew, or coconut.

You can also substitute vegan cheese, which is made from plant-based ingredients and dairy-free.

Snack tray filled with pretzels, celery sticks, hummus, crackers, and carrot sticks.
Balance snacks = Carbs, protein, and/or healthy fats.

What Are Some Healthy Snack Options?

Check out this extensive list of 50 balanced snack ideas:

Sweet Snacks

  1. Greek yogurt & fruit
  2. Whole-grain cereal with milk
  3. Fruit & nut butter
  4. Chia seed pudding
  5. Fruit smoothie
  6. Rice cakes with sunflower butter
  7. Cottage cheese & fruit
  8. Peanut butter & jelly (or honey) sandwich
  9. Chocolate covered raisins
  10. Protein bar or granola bar
  11. Greek yogurt & dark chocolate chips
  12. Nut butter & banana sandwich
  13. Oatmeal topped with berries
  14. Protein shake
  15. Granola, berries, & milk
  16. Fresh fruit & sunflower butter
Apples and peanut butter
An apple & peanut butter is a balanced snack.

Savory Snacks

  1. Hard-boiled egg on whole-grain toast
  2. Roasted chickpeas
  3. Tuna or chicken salad on whole-grain crackers
  4. Hummus & veggies
  5. Edamame
  6. Avocado toast
  7. Whole-grain crackers with sliced cheese
  8. Tortilla chips & guacamole
  9. Cottage cheese & nuts
  10. Pita chips & hummus
  11. Popcorn
  12. Jerky & cheese with whole-grain crackers
  13. Caprese skewers (cherry tomatoes, mozzarella, basil)
  14. Turkey & cheese in a whole-grain tortilla
  15. Veggie sticks with a side of Greek yogurt dip
  16. Mini caprese skewers (cherry tomatoes, mozzarella, basil)
  17. Refried beans & shredded cheese in a whole-grain tortilla
  18. Grilled chicken with veggies or fruit
  19. Veggies & guacamole
  20. Turkey pepperoni & cheese roll-ups
Avocado toast
Avocado toast is a balanced savory snack.

You can make this quick and easy savory low-carb snack – Everything Bagel Cashews.

Sweet & Savory Snacks

  1. Nuts & dried fruit
  2. Greek yogurt with honey & almonds
  3. Ants on a log (celery topped with nut butter & raisins)
  4. Fresh fruit & nuts
  5. Greek yogurt with pumpkin seeds
  6. Fresh fruit & string cheese
  7. Mini Charcuterie board
  8. Yogurt parfait with berries & nuts
  9. Whole-grain crackers with hummus & fruit
  10. Dark chocolate-covered almonds
  11. Trail mix with nuts, seeds, & dried fruit
  12. Pretzels & cheese
  13. Sweet & salty granola
  14. Cottage cheese with cinnamon & apple slices
Peach yogurt parfait, a balanced snack.
A yogurt parfait is a balanced sweet & savory snack.

Do you need some snack ideas for your next movie night? Check out this Age-Defying Dietitian blog post – “Low Carb Movie Snacks“.

Takeaways on Balanced Snacks

Balanced snacks provide the body with sustained energy and necessary nutrients.

Combine protein, healthy fats, and/or carbohydrates to create a wide array of tasty and balanced snacks.

Happy snacking!

"Snack Time" written out in pretzel sticks
Happy snacking!

Hungry for More?

Check out the Age-Defying Dietitian’s Blog for the latest content on all things healthy aging!

Sign up for our Nutrition for Healthy Aging Newsletter to get our latest content delivered directly to your inbox!

Leave a Comment

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Scroll to Top