20 Healthy Grab and Go Snacks


We all know the importance of meal prep – but what are you supposed to do when you don’t have time to prepare anything beforehand? Days when the kids have football practice and dance classes. Days when you’re already late to your morning meeting, and stopping at the drive-thru or gas station for something pre-packaged is almost irresistible?

We’re all too familiar with how busy life can get and how hard it can be to plan ahead for snacks and meals on the go, so we’ve compiled a list of over thirty of our favorite healthy grab-and-go snacks to take with you on the road. All of these snacks take under ten minutes or less to prepare, are around (or below) 200 calories, and a majority of these can also be prepared beforehand.

Gluten & Dairy-Free Snacks


• Hard boiled egg =70 calories for 1 egg
• Tuna (with a tablespoon of Olive Oil Mayo) = 235 calories
• Mini bell peppers (5-6 mini sized) = 50 calories
• Almonds (1 handful) = 160 calories
• Cashews (1 handful) = 160 calories
• Pumpkin seeds (1 handful) = 200 calories
• Pistachios (1 handful) = 160 calories
• Low sugar protein bars (like Quest Protein Bars)= 200 calories
• Sugar snap peas (1 handful)= 30 calories
• Apple (optional: with Tablespoon of Natural Peanut Butter) Apple alone= 80 calories Apple with 1 Tablespoon peanut butter= 180 calories
• Banana (optional: with Tablespoon of Natural Peanut Butter) Banana alone= 100 calories Banana with 1 Tablespoon peanut butter= 200 calories
• Small spinach salad with veggies and a vinaigrette dressing – 2 cups of spinach plus 5 mini bell peppers plus 1 handful of carrots plus 2 Tablespoons dressing= 175-200 calories
• Carrots (1 cup) = 50 calories
• Cucumbers (1 cup)= 15-20 calories
• Beef Jerky (1 handful)= 160-180 calories
• Protein Shake (1 serving)= 100-150 calories when mixed with just water
• Strawberries (1 cup)= 50 calories
• Raspberries (1 handful or ½ cup)= 25-30 calories
• Blueberries (1 handful or ½ cup)= 40 calories
• Blackberries (1 handful or ½ cup)= 35 calories
• Sweet potato (we like to add zero calorie butter spray)= 100-125 calories
• Zucchini (2 cups)= 40 calories
• Cauliflower (2 cups)= 50 calories
• Green Beans (2 cups)= 60 calories

Snacks Containing Dairy or Gluten:

Bowl of fresh mixed berries and yogurt with farm fresh strawberries blackberries and blueberries served on a wooden table

• Greek yogurt (1 cup fat free)= 120 calories * add berries with calories listed above
• 1 piece of whole wheat toast with 1 tablespoon natural peanut butter= 225 calories
• String cheese (one)= 80 calories
• Cottage Cheese (1 cup) = 180-200 calories
• Steel cut oats (1 cup- cooked which is about ¼ cup dry/precooked)= 170 calories

To make snacking even easier, we suggest writing out a meal plan which includes your snacks each week, and prep your snacks in advance right alongside any other meal prep you’re doing. For example, we’ll buy fresh veggies on the weekend and take the time to wash, cut, and divide them into individual baggies for easy snacks throughout the week, or we’ll hard-boil some eggs and keep them in a container in the fridge. Things like nuts and jerky are especially important to portion out so you won’t eat more than you planned on.

Another upside of prepping your snacks is that it makes it super simple for your children to help themselves to something healthy during the day, and it also gives them a little independence to choose what they’d like to eat. What are some of your favorite healthy snacks? Let us know in the comments below!


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