10 Best High Energy Snacks

by Andrea Holwegner | Sep 18, 2023

10 Energy-boosting snacks for busy work and school days

Mid-afternoon is a common time of day to experience an energy drop given we’ve been on the go for many hours thinking and executing a variety of tasks. Regardless of if you have an office job, work from home, are a student, or are a busy parent shuttling kids to after-school activities, a healthy snack can help boost your energy for the remainder of the day.

What are the components of a healthy mid-afternoon snack?

Aim to have a combination of both carbohydrates AND protein.

Carbohydrate-rich foods help to pick up your blood sugars so your brain can problem-solve and concentrate. Healthy carbohydrates are found in grains/starches, fruits, vegetables, and legumes. While all food can fit, aim to eat more whole foods as these are highest in vitamins, minerals, and fibre, and choose to eat less sugary and refined packaged foods that have been heavily processed.

Protein-rich foods assist with sustaining energy, increasing satiety, and stabilizing blood sugar control. Foods that contain protein include nuts, seeds, yogurt, milk, hemp hearts, meat, poultry, seafood, and eggs.

What are some examples of high-energy snacks?

1. Hummus Pizza

Mini pita or naan bread topped with thin slices of cucumber and radish.

2. Better-for-you Banana Split

Assemble Greek plain/vanilla yogurt in a bowl with sliced banana, sliced strawberries, and crushed peanuts, and top with a drizzle of Nutella or chocolate syrup.

3. Tropical Cottage Cheese

Top cottage cheese with canned unsweetened peaches or pineapple and coconut.

4. Cinnamon Apple Crunch

Diced apples tossed with cinnamon and topped with high-protein granola and hemp hearts.

5. Blissful Baguette

Mini baguette slices with ricotta cheese, thinly sliced pears, crushed hazelnuts, almonds, or pistachios, and a drizzle of honey.

6. High Protein Edamame Guacamole

Cook shelled edamame beans (find these pre-shelled in the frozen veggie section of the grocery store) and blend or mash these with a food processor and add to homemade guacamole (or if you want to save time you can purchase the guacamole ready-made). For a full recipe visit our blog here: Edamame Guacamole. Serve with whole-grain taco chips.

7. Roasted Lentils

This is a good make-ahead snack for the week ahead. Chop up your favorite raw veggies and put them into single-serving snack containers to grab quickly. Pair this with a handful of roasted crunchy lentils. You can purchase ready-made roasted lentils or instead make them at home. Here is a recipe to try Crunchy Sea Salt and Thyme Roasted Lentils or try your own seasoning mix such as turmeric and garlic or spicy cajun.

8.Yo-Nut Dip

Mix Greek yogurt/skyr with your favorite nut butter (any ratio is fine depending on your preference for dipping texture and flavor). Use yo-nut dip with apples, pears, strawberries or try this with celery, carrots, kohlrabi or jicama sticks.

9. Avocado Crackers with Everything Seasoning

Try this variation of avocado toast on crackers. Assemble whole grain rye crackers with sliced/mashed avocado, feta cheese or sliced hard cooked egg and a pinch of everything bagel spice blend.

10. Caprese Salad Cracker Stacks

Large bocconcini cheese slices with a large tomato sliced and a fresh basil leaf served on whole grain round crackers (or mini bocconcini cheese balls with grape tomatoes on toothpicks).

What are your favourite go-to snack ideas? Comment them below and find more healthy snack inspo.

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Andrea Holwegner

About Andrea Holwegner

CEO, Registered Dietitian, Counseling Practice Director & Professional Speaker

Andrea the «Chocolate Loving Nutritionist» is founder and CEO of Health Stand Nutrition Consulting Inc. since 2000. She is an online nutrition course creator, professional speaker and regular guest in the media. Andrea is the recipient of an award by the Dietitians of Canada: The Speaking of Food & Healthy Living Award for Excellence in Consumer Education....Read more

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