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35 Healthy Summer Snacks

July 8, 2022

35 Healthy Summer Snacks

 

35 Healthy Summer Snacks

The summer season is the perfect opportunity to eat more fresh fruits and veggies, as they’re refreshing, and great for the warm weather.

However, for many people, it can increase the urge to indulge in less healthy snacks like ice cream, store-bought popsicles, sodas, chips, etc.

Summer is a great time to start a healthy eating routine, and there are plenty of seasonal fruits and vegetables that you can use to make healthy snacks.

That’s why I’m dedicating this post to sharing a roundup of healthy snack ideas that you can have to keep yourself nourished and feeling refreshed all summer long.

Healthy snacks can also be super delicious, so you don’t have to sacrifice the taste.

35 Healthy Summer Snacks

Fruit Salad

A super healthy, delicious, and easy snack, is a fruit salad. You can use any fruit you like or have on hand.

For a little (less healthy) addition, you can put some whipped cream on top.

Fruit Kabobs

Another fun way to eat and serve fresh fruit is fruit kabobs.

Just put your favorite fruit on a skewer, and you have a great snack.

Ants on a Log

This popular and easy snack is healthy, refreshing, and especially good for kids. Just cut up celery, spread peanut butter on them, and top with raisins. Your little ones will love it!

Veggies and Dip

There are tons of variations of veggies and dip you can eat and serve. Cut up any fresh veggies you like – cherry tomatoes, bell peppers, cucumber, celery, carrots, etc. Choose a dip you love the most – hummus, ranch, greek yogurt, guac, etc. You can even use a few dips if you’re serving this snack to more people.

Energy Bars

A healthy store-bought snack can be an energy bar with no added sugars. There are many clean brands out there, so just make sure to check the label.

Smoothie

Smoothies are super refreshing, and can be made with so many different ingredients. Use any fruits and veggies you like and have on hand, a liquid of your choice, and some possible add-ins (seeds, honey, etc.).

To make it extra refreshing and creamy, use frozen fruit instead of fresh fruit.

Fresh Fruit And Nuts

Fruit and nuts go so well together, and there are tons of different options to go with.

Fresh Fruit And Nut Butter

Another great pairing for a summer snack is fresh fruit and nut butter. You can pair apples and almond butter, bananas and peanut butter, or anything else you like.

Yogurt Bowl

Yogurt bowls are great easy snacks, and are super refreshing since the yogurt is cold and fruit can be as well.

Put yogurt, nuts, and any fruit you like. You can also add some toppings such as granola, coconut flakes, chocolate chips, etc.

Frozen Yogurt Bark

To make this easy and refreshing snack, lay down some yogurt on a sheet pan, top with berries and granola, and freeze until it’s firm.

Banana Cookies

293 calories

Ingredients:

  • 0.3 Tbsp Cacao powder – 6 calories

  • 1 Banana – 105 calories

  • ½ cup Oatmeal, dry oats (uncooked) – 150 calories

  • 2 tsp Sugar – 32 calories

Instructions:

  1. Mash banana with a fork.

  2. Combine all ingredients and mix evenly.

  3. Line a baking sheet with parchment paper.

  4. Spoon mixture evenly onto tray and bake for 15 minutes at 350 degrees.

Apple “Cookies”

FRUIT

359 calories

Ingredients:

  • 1 Apple, small – 77 calories

  • 3 Tbsp Peanut butter (Tbsp) – 282 calories

  • 1 Cinnamon, dash – 0 calories

Instructions:

  1. Slice apple as depicted in picture 

  2. Spread peanut butter on each slice 

  3. Top with cinnamon

  4. No nuts? Use a seed butter e.g. sunflower seed butter

Apple “Samoas”

269 calories

Ingredients:

  • 1 Apple, small – 77 calories

  • ⅔ Tbsp Chocolate chips, Tbsp – 46.9 calories

  • 1 Tbsp Coconut chips – 45 calories

  • 1 oz Caramel – 100 calories

Instructions:

  1. Slice apples as shown in picture. Cut out core of slices.

  2. Melt caramel in microwave for ~60 seconds.

  3. Drizzle caramel on top of apple slices.

  4. Top with chocolate chips and coconut flakes.

  5. Note: 2/3 Tbsp = 2 tsp (for chocolate chips)

  6. Bonus tip: make 2 “cookies” & eat the other apple slices on the side, to make the 2 “cookies” have a good amount of toppings!

Apple and “Reese’s” Dip

241 calories 

Ingredients:

  • 1 Apple, small – 77 calories

  • 1 Tbsp Peanut butter (Tbsp) – 94 calories

  • 1 Tbsp Chocolate chips, Tbsp – 70 calories

Instructions:

  1. Mix peanut butter and chocolate chips in a microwave safe bowl, microwave for 30-45 seconds, until you can blend

  2. Slice apple

  3. Dip apple in peanut butter chocolate mix

Apple Prosciutto Bites

313 calories

Ingredients:

  • 1 Apple, small – 77 calories

  • 1 cup Leafy greens, arugula, raw – 5 calories

  • ⅓ cup Cheese, Parmesan, shaved (cups) – 111 calories

  • 2 oz Prosciutto – 120 calories

Instructions:

  1. Slice apple.

  2. Top apple slice with 1 piece arugula + 1 strip Parmesan.

  3. Wrap 1 small strip prosciutto around stack and pierce with toothpick if desired. Continue.

  4. Dairy free? Use a dairy free cheese, or more prosciutto. Vegetarian? Add more cheese instead of using prosciutto.

Banana Snickers

295 calories

Ingredients:

  • ½ Banana – 52.5 calories

  • 2 Tbsp Chocolate chips, Tbsp – 140 calories

  • 2 Tbsp Peanuts (Tbsp) – 102 calories

  • 1 Salt, dash – 0 calories

Instructions:

  1. Slice banana in half, lengthwise

  2. Place nuts in a small container (like a baggie) and crush with a hard object (e.g. a hammer, or similar kitchen equipment)

  3. Place chocolate chips in a small container, microwave for ~30 seconds until melted

  4. Top banana slices with chocolate and nuts

  5. Either eat as they are now, or freeze for a few hours

  6. No nuts? Use pumpkin or sunflower seeds

Banana Split

240 calories

Ingredients:

  • 1 Banana – 105 calories

  • 4 Tbsp Regular whipped cream – 60 calories

  • 1 Tbsp Chocolate chips, Tbsp – 70 calories

  • ¼ tsp Sprinkles – 5 calories

Instructions:

  1. Slice banana in half, length-wise

  2. Top with whipped cream, then chocolate chips and sprinkles

  3. No dairy? Use coconut whipped cream

Banana Split Pops

181 calories 

Ingredients:

  • ½ Banana – 52.5 calories

  • 1 Maraschino cherry – 8 calories

  • 2 Tbsp Regular whipped cream – 30 calories

  • 1 tsp Sprinkles – 20 calories

  • 1 Tbsp Chocolate chips, Tbsp – 70 calories

Instructions:

  1. This recipe works best when making 2+ servings at a time

  2. Stick banana with a popsicle stick

  3. Melt chocolate in microwave

  4. Roll banana in chocolate, top with sprinkles

  5. Freeze overnight

  6. Top with whipped cream & cherry

  7. No dairy? You can often find dairy-free whipped creamy at most stores.

Veggies And Nuts

A refreshing and super healthy snack you can eat is veggies and nuts. Use any vegetables and nuts you like, and enjoy a super simple snack at home (or at work, if you pack your snacks for work).

Buffalo Tuna Celery Bites

230 calories

Ingredients:

  • 1 Tuna, canned (1 can) – 120 calories

  • ½ cup Celery stalks, chopped in half – 8 calories

  • 1 Tbsp Mayonnaise (Tbsp) – 97 calories

  • 1 tsp Buffalo sauce – 5 calories

  • 1 Pepper, dash – 0 calories

Instructions:

  1. Chp celery sticks into ~1 inch bite-sized pieces.

  2. In a small bowl, combine tuna, mayo, buffalo sauce, & pepper.

  3. Scoop on top of celery as shown in the picture.

Caprese Plate With Prosciutto

266 calories

Ingredients:

  • 1 Tomato, medium – 22 calories

  • 1 oz Cheese, sliced, mozzarella, full fat/ regular – 80 calories

  • 1 oz Prosciutto – 60 calories

  • 1 oz Salami – 104 calories

  • 1 Pepper, dash – 0 calories

  • ¼ cup Basil, fresh – 0 calories

  • 1 Pepper, dash – 0 calories

Instructions:

  1. Slice tomato.

  2. Arrange foods on a plate, top with seasonings.

  3. No dairy? Use extra prosciutto or salami. No meat? Add a another type of cheese.

Cantaloupe and Mozz Balls

164 calories

<
em>Ingredients:

  • 1 cup Cantaloupe – 53 calories

  • 1 oz Mozzarella balls, mini – 81 calories

  • 1 Salt, dash – 0 calories

  • 1 Tbsp Balsamic glaze – 30 calories

Instructions:

  1. Slice cantaloupe into cubes.

  2. Stick cantaloupe cubes with mozz balls as shown in the picture spearing with a toothpick.

  3. Any extra cantaloupe? Eat on the side.

  4. Top with salt and balsamic glaze.

  5. No cheese? Use pieces of hard salami.

Cheese, Nuts, and Veggies

Use carrots, celery, bell peppers, or cherry tomatoes, cheddar cheese, and your favorite nuts.

Cream Cheese & Smoked Salmon Cukes

307 calories

Ingredients:

  • 1 Cucumber, medium – 42 calories

  • 4 oz Smoked salmon – 133 calories

  • 4 Tbsp Cream cheese, whipped (Tbsp) – 132 calories

  • 1 Everything bagel seasoning, dash – 0 calories

Instructions:

  1. Cut off ends of cucumber, slice lengthwise.

  2. Spread cream cheese on top.

  3. Add smoked salmon.

  4. Top with seasonings.

  5. No dairy? Use guacamole.

  6. No everything bagel seasoning? Use salt & pepper.

Cucumber with Whipped Cream Cheese

164 calories

Ingredients:

  • 1 Cucumber, small – 32 calories

  • 4 Tbsp Cream cheese, whipped (Tbsp) – 132 calories

  • 1 Everything bagel seasoning, dash – 0 calories

Instructions:

  1. Cut cucumber in half

  2. Top with whipped cream cheese, then top with everything bagel seasoning

  3. No dairy? Use a dairy free cream cheese, or avocado

Egg Salad Lettuce Wraps

Make your favorite egg salad and put it in lettuce wraps for a healthier and more refreshing option.

Strawberries With Yogurt

Dip strawberries in yogurt and leave them to cool down.

Frozen Blueberries and Milk

162 calories

Ingredients:

  • 1 cup Blueberries, fresh – 70 calories

  • ¾ cup Milk, 2% (cups) – 91.5 calories

Instructions:

  1. Freeze blueberries overnight, or buy frozen.

  2. Add blueberries to a bowl, pour in milk, mix around.

  3. No dairy? Use a dairy-free milk.

Frozen Grapes with Nuts

Frozen grapes are so refreshing and they go great with nuts!

Kale Chips

85 calories

Ingredients:

  • 4 cups Leafy greens, kale, raw – 60 calories

  • 1 Tbsp Cheese, Parmesan, grated (Tbsp) – 25 calories

  • 1 Garlic salt, dash – 0 calories

Instructions:

  1. Preheat an oven to 350 degrees.

  2. Spray kale with an oil spray in a bowl and add sat and cheese, mix around.

  3. Line a baking sheet with parchment paper.

  4. Bake until the edges brown but are not burnt, 10 to 15 minutes.

Lightened Tomato Tuna Melts

Instead of using bread, use tomato slices as a base for your tuna melts! It will be more refreshing, and much healthier.

Low Carb Tea Sandwiches

292 calories

Ingredients:

  • 1 Cucumber, medium – 42 calories

  • 7½ Tbsp Cream cheese, whipped – 250 calories

  • 2 Tbsp Dill – 0 calories

  • 2 Tbsp Chives – 0 calories

  • 1 Salt, dash – 0 calories

Instructions:

  1. Note: 7 1/2 Tbsp cream cheese = 1/2 cup

  2. Cut herbs finely.

  3. Slice cucumber.

  4. In a bowl, combine cream cheese, dill, salt, and pepper. Stir until herbs are mixed in.

  5. Spread mixture evenly on cucumber.

Mini Parfait

254 calories

Ingredients:

  • 1 Yogurt, plain, Greek, 2%, single-serving container – 110 calories

  • 1 Tbsp Coconut chips – 45 calories

  • 0.3 Tbsp Chocolate chips, Tbsp – 21 calories

  • 2 Tbsp Almonds, slivered (Tbsp) – 78 calories

Instructions:

  1. Top single-serving yogurt with coconut flakes, chocolate chips, and almond slivers.

  2. Stir & enjoy!

  3. Notes: No dairy or nuts? Use a dairy-free version and feel free to swap out these for any nut or seed you prefer! (Roasted & salted are fine!) Want a flavored yogurt? Just choose one with <15 gm added sugar. Non-dairy yogurts are fine here if you prefer.

Zucchini Fries

429 calories

Ingredients:

  • 2 Zucchini, medium – 66 calories

  • 1 Egg, large – 72 calories

  • ¾ cup Cheese, Parmesan, grated (cups) – 258.75 calories

  • 1 tsp Garlic salt – 0 calories

  • ½ cup Salsa – 32 calories

Instructions:

  1. Preheat oven to 425 degrees F

  2. Cut zucchini into thin strips

  3. Crack egg in one bowl and whisk with a fork; mix parm and garlic salt in a second bowl

  4. Spray 2 baking sheets (well) with an oil spray

  5. In an assembly line, dip each piece of zucchini into the egg, then in the Parm. Add to baking sheets.

  6. Bake for 30 minutes.

  7. Dip in salsa.

  8. No dairy? Toss zucchini strips in oil, don’t use the egg or Parm. Still season with garlic salt.

Caprese Stacks

176 calories

Ingredients:

  • ½ Tomato, medium – 11 calories

  • 2 oz Cheese, sliced, mozzarella, full fat/ regular – 160 calories

  • 1 cup Leafy greens, arugula, raw – 5 calories

  • 1 Basil, dash – 0 calories

  • 1 Oregano, dash – 0 calories

  • 1 Salt, dash – 0 calories

  • 1 Pepper, dash – 0 calories

Instructions:

  1. Slice tomato & layer slices on top of cheese as shown in the picture.

  2. Top with arugula and seasonings.

  3. No dairy? Use a dairy-free cheese, or top cheese with slices of avocado.

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35 Healthy Summer Snacks

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