+ 21 simple clean eating snack ideas with two or less ingredients
Clean Eating Snacks will be the focus of this week’s challenge. To maintain an easy approach, you will find here only suggestions for healthy food snacks with little or no preparation time and a maximum of two ingredients. In addition, expect three easy steps that will help you automate your healthy snacking habits.
Sugary, nutrient-poor junk food, like candy bars or pastries, act similar to fuel that runs hot and flames out. Yes, they can give you a quick energy shot, but it is often followed by a crash that can leave you sleepy, hungry and unable to concentrate.
Healthy food snacks in contrast will work like slow-burning fuel providing you with a flow of steady energy that keeps you satiated much longer.
Let’s start with some quick snack ideas for times when you are super-lazy in your kitchen.
Quick healthy snacks without preparation time
If you’re short on time, it is still better to opt for healthy single ingredient snacks instead of unhealthy treats. Use easy no-cook snacks that need no preparation, like fruits, veggies, eggs or nuts. In the summer time, frozen grapes are super delicious snack options.
If chosen wisely, a handful of dry fruits are wonderful clean eating snacks too. But please take note of the ingredient list – choose packages that say “no sulfites”; only the fruit should be listed.
For the best possible weight management, limit your fruit consumption to two portions per day.
9 (+1) single ingredient snacks without preparation time
Choose from the following list of healthy snacks:
- An apple (preferably organic)
- A medium banana
- Frozen grapes (great summer snack)
- Dried self-made fruit chips (ideal cinema snacks)
- Nibbling some carrots (a great strategy against sugar cravings)
- 1 tablespoon almonds
- A handful of pumpkin seeds
- Sliced bell peppers
- A hardboiled egg (extreme high satiation, healthy snack for the office)
My favorite 80:20 “snack” is a “Latte Macchiato.” It might not be as healthy as the above suggestions, but it is a great compromise with a high satiation effect (the satiation comes from the low fat milk). This very common “snack idea” in Europe is made of 1 espresso, warm low fat milk and some milk foam.
10 (+1) Healthy Snack Recipes with Two Ingredients:
Complex Carbohydrates with Lean Protein or Healthy Fats
From a clean eating standpoint, most snacks should be a combination of complex carbohydrates (veggies, fruits, nuts, whole wheat) with lean protein. These kinds of snacks guarantee the highest satiation effect, and the protein content will create an extra mental boost:
- Celery sticks with some humus
- Passionfruit with Greek yoghurt
- Banana with 1 tablespoon almonds
- Ice smoothie: mix frozen berries and unsweetened coconut milk in a blender (a little ginger adds zing)
- Strawberries frozen in Greek yoghurt
- Hard-boiled eggs with nuts or an apple (Tip: prepare eggs on the weekend)
- Some mozzarella (15 g/0.5 oz) with sliced radishes.
- 2 tomatoes with 1/2 a cup of cottage cheese
- Self-made crispy baked carrot chips with coconut oil
- Kiwi carpaccio with almonds (great for summer parties)
The above ideas are, of course, also healthy snack recipes for children, although I would like to point out one single yummy snack idea for kids: Homemade popsicles. Just puree fresh fruits, like berries, in a blender or food processor, then freeze!
I’m sure that many adults will love these clean eating snacks too.
3 baby action steps for switching to clean eating snacks
Below is a simple three-step habit change that will help you automate your healthy snacking habits:
- Think about your single most unhealthy snack that you tend to desire most often. Do you find yourself often craving greasy potato chips or something similarly addictive?
- Try to replace it with one of the clean eating snacks above. (e.g. replace potato chips with crispy baked carrot chips and olive oil).
- Remember: it’s all about balance. If you slip and eat something unhealthy, don’t beat yourself up! Try it again the next time and replace your unhealthy snack with something different on the list, like dried fruit chips. Iterate as often as necessary till you find your optimal snack replacement.
5 additional tips for healthy snacking
- Eating small meals every three to five hours can help to resist the urge to overeat. It keeps your metabolism revved up and helps normalize blood sugar.
- With several snacks per day, you can actively prevent post meal sleepiness that comes from consuming too many calories in one sitting.
- Make sure that snacking happens during your active times of the day in between your meal time. That way you’ll be better off with your weight-control goals.
- Keep healthy snacks easily-accessible; hide or ban unhealthy snacks around you.
- Stock your handbag with healthy snacks (I always have a box of almonds with me).
And what about late night snacks?
I’m often asked for healthy late night snacks… and if you followed my 52 week clean eating habits challenge so far, then you know how important it is to develop a pre-bedtime routine (challenge week #3). This recommendation is still valid: Finish eating at least two hours before bedtime, and eat no later than 9 p.m.
What are your favorite clean eating snack ideas?
Could you successfully switch an unhealthy snack habit to a healthy alternative? Please share your healthy snack recipes with us in the comment section below!