Teens require a steady supply of nutrient-dense meals and snacks to support their rapidly growing bodies. Adolescence is a crucial stage characterized by significant growth and development, making it essential to ensure an optimal intake of both macronutrients—such as fats, proteins, and carbohydrates—and micronutrients, which include vital vitamins and minerals. Additionally, maintaining a balanced diet can enhance teens' performance in academic and athletic activities. However, it's important to note that many commonly consumed snacks are often loaded with refined grains, added sugars, and other ingredients that should ideally be minimized in the diets of teenagers. Nevertheless, a wide variety of nutritious snacks are available, either as convenient premade options or as simple recipes that can be prepared from scratch at home. Below, we present a selection of 40 healthy snacks that are perfect for satisfying the appetites of hungry teens.

1–5. Quick, Homemade Snacks

While many homemade snack recipes can be quite labor-intensive, the following options can be prepared in mere minutes, all while delivering a wealth of nutrients.

1. Apple and Nut Butter Sandwiches

The delightful pairing of nut butter and apple creates a satisfying snack. Encourage your teen to spread their preferred nut butter between slices of apple (seb) rounds, resulting in a snack that is rich in both fiber and protein. For added texture, consider rolling the edges in hemp seeds, chia seeds, or chopped nuts, enhancing both flavor and crunch.

2. Cashew, Almond, Cherry, and Dark Chocolate Trail Mix

Trail mix serves as an effortless and incredibly nutritious snack. You or your teen can combine creamy cashews, crunchy almonds, and chewy dried cherries with dark chocolate chips, creating an irresistible blend. These ingredients are remarkable sources of essential vitamins, minerals, and antioxidants that are vital for the health of adolescents.

3. Hummus Jars

Hummus, a satisfying dip derived from chickpeas (chana), is rich in fiber, magnesium, folate, manganese, healthy fats, and protein. Begin by layering a Mason jar with several scoops of hummus, then fill it with sliced vegetables such as carrots (gajar), cucumber (kheera), celery, and zucchini (turai) for a nourishing snack.

4. Mozzarella and Cherry Tomato Skewers

Teens have a heightened requirement for calcium to aid their growing bodies; however, insufficient calcium intake during this crucial period is a widespread concern, especially among teenage girls. Skewers featuring whole milk mozzarella balls and succulent cherry tomatoes are packed not only with calcium but also with healthy fats, protein, and lycopene — a potent antioxidant found in tomatoes known for its numerous health benefits.

5. Bento Snack Boxes

Bento boxes are specially designed food containers that feature multiple compartments to keep various snacks organized. They offer your teen the opportunity to combine and match their favorite foods. Fill a bento box with an assortment of items that are abundant in fiber, healthy fats, and protein. For instance, pair a hard-boiled egg with crunchy veggie sticks, fresh fruit, whole grain crackers, and creamy guacamole.

6–10. Delicious Homemade Snacks to Prepare in Advance

For those moments when you have a little extra time, consider trying out these easy and nourishing recipes that are perfect for teens.

6. Apple and Almond Butter Overnight Oats

Overnight oats are a fantastic choice for meal prep, allowing your teen to enjoy a nutritious breakfast or snack right away. You can conveniently create snack-sized portions using small 4-ounce (118-mL) Mason jars. This delightful recipe is simple to make, blending wholesome ingredients such as apples, almond butter (????? ?????), oats, and yogurt to ensure a tasty and nutritious option.

7. No-Bake Chocolate Energy Bites

Teens often crave chocolatey treats, and these no-bake energy bites are sure to satisfy that sweet tooth. Unlike many conventional chocolate snacks, these bites are loaded with nourishing ingredients like oats, dates, cashews, and almond flour to provide sustained energy between meals.

8. Peanut Butter and Jelly Chia Pudding

Chia seeds are a powerhouse of nutrition, offering essential nutrients like protein, healthy fats, magnesium, calcium, manganese, and phosphorus that are crucial for teens. This creamy peanut butter and jelly chia pudding recipe combines antioxidant-rich wild blueberries with smooth peanut butter and utilizes coconut milk, making it suitable for children with dairy restrictions.

9. Vegetable, Cheese, and Egg Muffins

Egg muffins are an excellent make-ahead snack option. These protein-packed delights can be stored in the refrigerator or freezer, making it easy for your teen to reheat them whenever hunger strikes.

10. Homemade Copycat RXBARs

RXBARs are known for their minimal ingredient list and are a favorite among many teens looking for a nutritious granola bar. If you’re looking to save some money while still enjoying this tasty snack, consider making your own version at home. 

11–15. Nutritious High-Protein Snacks

Snacks rich in protein are vital for keeping your teenager satisfied between meals. This essential nutrient plays a crucial role in muscle development and overall health, making it particularly significant for active teens, such as athletes, who require more protein than their less active counterparts. Research suggests that the protein requirements for teenagers can be 20–60% higher than those of adults, primarily due to their ongoing growth and developmental needs.

Here are some delicious snacks that are excellent sources of protein.

11. Deviled Eggs

Eggs are not only a fantastic source of protein but also contain healthy fats, vitamins, minerals, and antioxidants. Deviled eggs present a delightful method to enhance your teen's protein consumption. This nutritious deviled egg recipe incorporates Greek yogurt for added health benefits.

12. Greek Yogurt Parfait with Fruits, Nuts, and Chia Seeds

Transform a simple Mason jar into a scrumptious, protein-rich parfait by layering it with full-fat Greek yogurt, seasonal berries, chopped nuts, and chia seeds. Greek yogurt delivers around 15 grams of protein per 100 grams.

13. Tuna and Cheddar Lunch Box Bites

If your teen has a fondness for seafood, these tuna and cheddar bites are a must-try. Tuna is a superb source of easily digestible protein and is rich in omega-3 fatty acids, crucial for the cognitive development of teenagers.

14. Edamame, Chickpea, and Feta Salad

This vibrant salad is loaded with plant-based protein, making it an excellent option for vegetarian teens. The addition of feta cheese also brings in a good amount of calcium and healthy fats.

15. Chicken Salad with Apple, Cranberries, and Walnuts

This hearty chicken salad combines protein-rich chicken with sweet apples, tart dried cranberries, and crunchy walnuts, resulting in a delightful snack. It can be served on apple slices, with whole-grain crackers, or alongside celery sticks for a refreshing bite.

16–20. Nut-Free Snacks

As food allergies continue to increase, tree nuts and peanuts stand out as some of the most prevalent allergens. Recent research indicates that approximately 2.2% of children and teenagers in various countries, including the United States, are allergic to peanuts.

Below are some excellent nut-free snack options that are ideal for teens with these allergies.

16. Roasted Chickpeas

These crunchy, salty roasted chickpeas (chana) are not only delicious but also rich in plant-based protein, making them a fantastic nut-free snack that your teen will undoubtedly enjoy. 

17. Five-Ingredient Nut-Free Trail Mix

This delightful trail mix, free from nuts, combines a variety of nutrient-rich seeds, dried fruits, and dark chocolate chips, creating a tasty treat suitable for teens with nut sensitivities.

18. Easy Banana Oatmeal Muffins

Many muffins are often packed with excessive sugar and refined flour, which are best minimized in the diets of teenagers. However, this particular recipe features wholesome ingredients such as ripe bananas, rolled oats, and whole milk Greek yogurt. The natural sweetness is derived from the bananas along with a touch of maple syrup, making it a healthier alternative.

19. Cheese, Apple, and Grape Skewers

To prepare this quick snack, simply thread cubes of cheese, whole red or green grapes, and apple pieces onto wooden skewers. This nutrient-dense, easy-to-make snack is perfect for teens and can be assembled in just a few minutes.

20. Guacamole, Veggies, and Tortilla Chips

Avocados are a powerhouse of healthy fats, fiber, magnesium, folate, and potassium. They can be effortlessly transformed into a creamy guacamole, which pairs wonderfully with assorted veggies and tortilla chips, offering a nutritious and enjoyable option for your teen.

21–28. Nutritious Store-Bought Snacks

While homemade snacks are an excellent choice for teenagers, there exists a wide range of nutritious packaged alternatives that can also be considered.

21. Trail Mix, Nuts, and Seeds

A variety of companies offer ready-made trail mix, along with both salted and unsalted nuts and seeds. When shopping online, look for products from renowned brands such as Go Raw, Food to Live, 365 Everyday Value, and Sahale Snacks.

22. Granola Bars and Protein Bars

Guide your teen to select granola and protein bars that are crafted from whole food ingredients.

The following options are naturally sweetened with fruit and are excellent sources of protein, fiber, and healthy fats:

• Thunderbird Real Food Bars
• RXBARs
• Lärabars

These bars keep added sugars to below 6 grams each:

• Purely Elizabeth Granola Bars
• Health Warrior Chia Bars
• Autumn’s Gold Granola Bars

23. Cheese Sticks

Healthy fat sources are essential for teens' diets. Whole milk cheese not only supplies calcium, protein, and beneficial fats but also contains vital minerals like zinc and selenium, which are crucial for supporting immune health. 

24. Wholesome Chips

Although chips can be delicious, many varieties lack nutritional value for teens. However, some tasty chips packed with vibrant vegetables provide more fiber than traditional options.

25. Turkey Sticks

Turkey sticks serve as a convenient jerky alternative made from ground turkey, offering a portable source of protein.

26. Dried Fruit

Dried fruit can be a delightful sweet snack for teens and can be paired with a handful of nuts or seeds for a more substantial option. Several brands offer unsweetened dried fruit products that are great for snacking. 

27. Ready-Made Energy Bites

Numerous companies produce nutrient-rich, ready-made energy bites that feature healthy ingredients such as dried fruit, coconut, nuts, and oats.

28. Nut Butter Packets

Nut butter packets are a fantastic snack option for teens to keep handy. They can be spread on fruits, vegetables, or dark chocolate, or simply enjoyed straight from the packet.

29–35. Mini Meals

Explore these calorie-dense yet delightful options that serve as perfect choices for hearty snacks or compact meals, ideal for any time of the day.

29. Chicken and Avocado Salad

This delightful recipe merges tender rotisserie chicken with creamy avocado, creating a truly satisfying dish. Serve it on its own or elevate it by placing it on crackers or sprouted grain bread (gehun ka bread).

30. Nut Butter and Banana Open-Face Sandwich

Spread a layer of almond, peanut, or cashew butter over a slice of nutritious bread such as Ezekiel bread (Ezekiel bread), then crown it with sliced banana and a drizzle of honey for added sweetness.

31. Veggie Frittata

Encourage your teen to whip up this protein-rich veggie frittata, which is not only easy to slice but also perfect for a quick snack or meal. Feel free to customize the recipe with your teen’s favorite ingredients.

32. Stuffed Sweet Potato

Sweet potatoes are brimming with protein, provitamin A, fiber, vitamin C, and potassium. Roast a small sweet potato and stuff it with delicious fillings like baked vegetables, chicken, beans, or avocado (makhanphal) to craft an enticing mini meal.

33. Whole Grain Quesadilla

Your teen can effortlessly stuff a whole grain tortilla with roasted vegetables and cheese, creating a savory quesadilla that is rich in essential nutrients.

34. Quinoa Salad Jar

This vibrant recipe features cooked quinoa combined with sundried tomatoes, cucumbers, cherry tomatoes, and feta cheese. Enhance it with a protein source such as grilled shrimp, chicken, salmon, tofu, or beans for a more substantial mini meal.

35. Charcuterie Box

Utilize a bento box to assemble a nourishing snack featuring fresh fruits, vegetables, cheese, crackers, hummus, nuts, and assorted meats. Check out this recipe for additional inspiration.

36–40. Nutrient-Dense Smoothies

Many commercially available and pre-packaged smoothies are often overloaded with excessive sugar. However, the smoothies listed below feature nutrient-rich ingredients that can be prepared in just a matter of minutes.

36. Peanut Butter and Jelly Date Smoothie

This delightful smoothie recipe captures the beloved flavor of peanut butter and jelly without any added sugars. Instead, it derives its sweetness from naturally occurring dates and is enriched with protein from authentic peanut butter.

37. Chocolate Cherry Smoothie

Don't be deceived by the chocolaty flavor of this smoothie; it's packed with wholesome ingredients such as cottage cheese and is sweetened solely by fruit — steering clear of refined sugars.

38. Green Smoothie

If your teenager is reluctant to eat their vegetables, this smoothie may be the perfect solution to sneak some greens into their diet. With a delicious fruity blend of orange, banana, and strawberries, it also includes a generous amount of spinach, providing essential nutrients.

39. Avocado Berry Smoothie

This invigorating smoothie combines the creaminess of avocado with the sweetness of berries, resulting in a highly nutritious drink. You can easily boost its protein content by adding Greek yogurt or your favorite nut butter.

40. Peanut Butter Oatmeal Apple Smoothie

This filling smoothie features a delightful mix of apples and cinnamon, creating a flavorful experience. For an extra protein boost, consider incorporating a scoop of protein powder.

The Bottom Line

Adolescents require adequate nutrition to support their developing bodies. When selecting snacks for teenagers, it is essential to prioritize whole, nutrient-rich foods that deliver the necessary macro- and micronutrients essential for their overall well-being. Incorporating these foods helps ensure they maintain optimal health during these formative years. If you find yourself short on healthy snack ideas, encourage your teen to experiment with one of the delicious recipes provided above. Alternatively, consider purchasing one of the nutritious packaged options available in stores.