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A roundup of 30+ dietitian-approved, healthy meal prep snack recipes. There’s grab-and-go as well as freezer options too to ensure you have something nutritious on hand to get you between meals!

Pinterest graphic for easy healthy meal prep snack recipe ideas.

It’s normal to feel hungry between meals, especially if they’re more than 3-4 hours apart. Hunger is a natural, physiological sign that is important to honour!

Having a healthy snack on hand can help address that hunger and keep your blood sugar from dropping too low, therefore preventing any feelings of shakiness, irritability, dizziness, or nausea that might occur if we go too long without eating.

Without having a snack on hand, you risk getting to that hangry state, which can cause you to hit the work vending machine or purchase processed snack foods that are often higher in sugar, since you’re craving that instant energy boost.

From my professional (and personal) experience as a dietitian, I find that many of us need something to tie us over between lunch and dinner, specifically.

Luckily, there are many nutritious snacks that we can make ahead of time to help prevent this from happening too often. These 30+ dietitian-approved, healthy homemade meal prep snack recipes are easy to prepare and use simple, nutritious ingredients.

How To Make A Healthy Snack?

Like a balanced meal, a snack should also combine carbohydrate sources with a source of protein or fat.

Healthy carbohydrates provide you with energy, while protein and fat help to stabilize your blood sugar and keep you fuller/more energized for longer.

Try making a large batch of some of these recipes, and keep them in your fridge or freezer for the week. They’ll be ready to grab-and-go when you need them!


Healthy Energy Bite Recipes

Energy bites, bliss balls, power balls, protein bites…there are so many names for these little guys!

One thing remains the same, though: they’re one of my favourite healthy make ahead snack recipes for meal prep!

Energy bites are often no-bake, meaning you just mix the ingredients together with no real cooking involved.

Depending on the recipe, they can pack in TONS of nutrition, like different nuts, seeds, or dried fruits. Nuts and seeds are excellent sources of healthy fats (like omega-3s) as well as plant-based protein.

These recipes below should keep in the fridge for about 1 week in an airtight container, or you can keep them in the freezer for up to 3 months.

Grab one or more when you’re needing a snack at home, or bring a few with you to work or school!

1) No-Bake Chocolate Coconut Date Balls

overhead photo of a bowl of chocolate coconut date balls on a light pink backdrops
These 4-ingredient chocolate coconut date balls are such an easy, healthy make-ahead snack idea. Recipe is vegan, gluten-free, nut-free, and no-bake!
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2) No-Bake Chocolate Cherry Energy Bites

white plate with dark chocolate cherry energy bites
These No-Bake Chocolate Cherry Energy Bites are completely nut-free, gluten-free, and vegan, making them a suitable snack idea for many dietary restrictions! They're easy to make and filled with simple, healthy ingredients.
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3) No-Bake Carrot Cake Energy Bites

healthy no bake carrot cake energy bites on a baking dish
A delicious and healthy snack! These carrot cake energy bites can be made gluten-free by using certified-GF oats. They can also be made vegan/dairy-free by omitting the optional greek yogurt topping. 
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4) Peppermint Mocha Bliss Balls via Gathered Nutrition

Chocolate peppermint mocha energy balls! Gluten free, dairy free, and delicious!
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5) Coconut Matcha Energy Balls

Overhead photo of 12 matcha energy balls on top of a parchment lined baking sheet.
These coconut matcha energy balls are such an easy, healthy make-ahead snack idea. Matcha provides an added boost of energy and nutrition benefits. Recipe is vegan, gluten-free, and no-bake!
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6) Chocolate Hazelnut Bliss Balls

white plate with chocolate hazelnuts bliss balls
These chocolate-hazelnut energy bliss balls are an easy and absolutely delicious make-ahead snack! They taste similar to Ferrero Rocher chocolates, but are made with simple, healthy ingredients and are packed with healthy fats and plant-based protein. Vegan, gluten-free, and less than 30 mins to make!
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7) Lemon Coconut Bliss Balls via Lindsay Pleskot, RD

Energy balls, energy bites, energy truffles…whatever you want to call them, I am a HUGE fan of these little guys. I make a batch almost every week for quick grab and go snacks. These are
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Healthy Energy Bar Recipes

Similar to energy bites, but in a bar format. These healthy energy bar ideas are great make ahead snack recipes as well.

While nutritious store-bought protein or energy bars do exist (some brands are great!), many of them are filled with tons of sugar or artificial sweeteners and additives.

With these homemade versions, you can be sure that the ingredients are more simple and whole food-focused.

8) Healthy No-Bake Trail Mix Granola Bars (Vegan, Gluten-Free)

overhead photo of 8 homemade no-bake trail mix granola bars on a wood cutting board with white parchment on top
These healthy, no-bake trail mix granola bars are a delicious and nutritious make-ahead snack idea! Recipe is vegan, gluten-free, and high in fiber.
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9) Peanut Butter Chocolate Protein Bars via Minimalist Baker

5-Ingredient Protein Bars rich in protein and healthy fats and incredibly delicious! Customizable, plus just 20 minutes and 1 food processor required!
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10) Peanut Butter Goji Berry Granola Bars via Love & Lemons

Delicious & healthy homemade granola bars made with peanut butter, goji berries, pepitas, pistachios, and a little chocolate. Gluten-free and easy to make!
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Healthy Homemade Trail Mix

Homemade trail mix is an excellent make ahead snack recipe idea. You can make a big batch and then portion out servings for the week. It’s super easy to pack with you on the go (I love using these reusable stasher bags to carry it)!

While commercial trail mixes are available, I love making my own so that I have control over the ingredients, I can experiment and get creative with the flavours, and I often save money by purchasing the ingredients in bulk.

By choosing a combination of dried fruit with nuts and seeds, you’re pairing energy-rich carbs with healthy fats and protein to help balance your blood sugars and keep you full.

11) Healthy Homemade Trail Mix: 3 Ways

three white bowls of different homemade trail mix combinations
Learn how to make your own healthy homemade trail mix with these 3 easy recipe ideas. Perfect for a nutritious on-the-go snack option!
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12) Savoury Spiced Nuts

overhead photo of white bowl of savoury spiced nut mix on wood cutting board
These savoury spiced nuts are flavoured with BBQ seasonings and oven-roasted for so much deliciousness. They're such a quick + easy appetizer or snack that happens to be healthy, too!
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Healthy Dip Recipes

These simple homemade dip recipes are made with nutritious ingredients and will keep for about 3-4 days in the fridge.

Make a large batch and portion out some dip in a little glass jar or container with a lid. You can bring this with you to work or school, alongside some chopped veggies, whole wheat crackers, or pita chips.

To make these dips a part of a nutritious snack, I try to focus on recipes that have sources of fibre, protein, and/or healthy fats to keep you feeling full and nourished for longer. The ones below hit all these requirements!

13) Healthy Roasted Vegetable Dips: 3 Ways

three roasted vegetable dips in small bowls on serving platter with raw vegetables
These healthy roasted vegetable dip recipes are made with greek yogurt, tahini, fresh herbs, spices, and toasted nuts. Featuring 3 different recipe ideas, including roasted carrots, beets, and butternut squash!
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14) Avocado Hummus Snack Jars via The Girl On Bloor

These Avocado Hummus Snack Jars are a delicious and healthy snack that’s high in fibre and filled with good fats! Enjoy on-the-go with veggies and crackers, or as the perfect portion size after work!
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15) Creamy Edamame Dip via Lindsay Pleskot, RD

This Creamy Edamame Dip is packed with protein and fiber for a delicious holiday appetizer or every day snack that can be prepped ahead!
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Healthy Snack Box Ideas

These bistro boxes are not only fun to look at, but they’re an awesome, customizable make-ahead snack idea! While you can switch things up as desired, below are a couple recipe ideas to inspire you.

Again, we want to focus on having some protein, fat, and fibre to make these filling and nutritious!

16) Peanut Butter Banana Roll Ups Snack Box via Damn Delicious

Peanut Butter and Banana Roll Ups Snack Box – These quick wraps are so much fun and easy, packed with strawberries, pretzels, tangerines and celery sticks!
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17) Boiled Egg Snack Packs via Get Cracking

Beyond their taste and health benefits, these boiled egg snack packs are also super portable and can easily be made ahead of time. This makes them a great option to pack with you to work or school, or to keep in your fridge when you need something to satisfy your hunger.
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Healthy Treats

While things like cookies and muffins are not always the most nutritious, there are ways to boost the nutrition in these yummy treats!

The recipes I’ve selected below contain fresh fruit or hidden veggies, sources of fibre, protein, healthy fat, and simple ingredients.

If you’re craving something sweet, but don’t want a sugar crash, give some of these treats a try! They’re perfect to make ahead of time and can be portioned out for a tasty snack.

18) Chewy, Healthy Breakfast Cookies

overhead shot of baking dish with white parchment paper and 9 pumpkin oatmeal breakfast cookies on top
These healthy breakfast cookies are soft, chewy, and so easy! Made with nutritious ingredients like oats, pumpkin, almond butter, nuts, and seeds – they're such a delicious, healthy treat you can enjoy for breakfast or at any time of the day.
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19) Honey Tahini Oatmeal Cookies

close up tahini oatmeal cookie on parchment paper
These honey tahini oatmeal cookies are SO quick + easy to make. They use only 7 ingredients, like chocolate chips, vanilla, and walnuts. Healthy, gluten-free, and delicious!
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20) Apple & Carrot Superhero Muffins via Cookie + Kate

This apple carrot muffin recipe is naturally sweetened and gluten free! These hearty apple-carrot muffins make a great grab-and-go breakfast or snack.
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21) Meal Prep Chocolate Zucchini Banana Muffins via Lindsay Pleskot, RD

These Meal Prep Chocolate Chip Banana Zucchini Muffins are packed full of protein, fibre and greens! Perfect to meal prep for a quick grab and go snack!
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22) Nut-Free “PB&J” Oatmeal Cookies

hand holding oatmeal cookie with chia jam
These soft and chewy "PB&J" oatmeal cookies are made with sunflower seed butter and chia jam. A nut-free healthy snack, PERFECT for school!
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23) Blueberry Banana Bread via Sailor Bailey

This banana bread has a ton of flavor, a little crunch and it’s a crowd pleaser for all ages (kids too!). Option to add granola for a pop of flavor.
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24) Almond Butter Stuffed Dates via Choosing Chia

These Almond Butter Stuffed Dates only have 4 ingredients and a take less than 10 minutes to make for a healthy, delicious and satisfying snack!
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Healthy Chia Pudding Recipes

I love making chia puddings for a delicious, filling, and healthy snack. Chia seeds form a gel-like consistency when they’re mixed with liquid, which is why they’re great for making “puddings.”

TIP: If the consistency of the seeds weirds you out, try BLENDING your chia pudding in a high-speed blender. It makes the pudding completely smooth.

Chia seeds are rich in dietary fibre, anti-inflammatory omega-3s, plant-based protein, and minerals like magnesium, calcium, and iron.

Making chia pudding involves very little cooking and it’ll keep for about 5 days in the fridge. You can make a large batch, portion it out, and add toppings as desired.

Grab them from the fridge when you feel like a snack; or, pack them with you to work in an airtight container or jar. Store them in your work fridge, and don’t forget to pack a spoon!

25) Chocolate Banana Chia Pudding

straight on shot of two small glasses of chocolate banana chia pudding topped with banana slices and hazelnuts on a light pink backdrop
This chocolate banana chia seed pudding is such an easy, healthy breakfast or snack idea. It's just 7 ingredients and so simple to make! Recipe is vegan and gluten-free.
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26) Key Lime Pie Chia Pudding

side angle of two glass jars with key lime pie chia pudding parfaits
This key lime pie chia pudding is made with 5 simple ingredients for a healthier version of the classic dessert. It's super easy to make, and can even be enjoyed as a breakfast or snack!
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27) Maple Kefir Chia Pudding

3 chia seed puddings topped with peaches and blueberries in glass jar
Chia pudding is an excellent omega-3 and fiber-rich breakfast option for when you're in a rush. Using kefir instead of other milk options is a great way to change things up and increase those good-for-the-gut probiotics. Have fun with the recipe and add toppings of your choice!
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28) Blended Chocolate Ginger Chia Pudding

3 glass jars of blended chocolate ginger chia pudding topped with nuts and coconut flakes
This delicious chia pudding is rich in fiber, omega-3s, and antioxidants! Nutritious, but good enough to eat for dessert? Yes, please!
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29) Coconut Chia Pudding With Honey & Lime

glass jar with silver spoon and coconut chia pudding, banana and pineapple slices, chopped almonds and lime
This Coconut Chia Pudding is made with just 4 simple, healthy ingredients. It's super quick + easy, plus it's vegan + gluten-free. Add toppings as desired for a yummy make-ahead breakfast or snack idea!
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30) Blended Raspberry Chia Pudding

blended raspberry chia seed pudding topped with muesli, nuts, and seeds
Have you tried blended chia seed pudding before? Much smoother than traditional chia pudding, this is a great option for those who prefer a silkier texture. Make with your milk of choice and add toppings as desired for a simple, healthy, and fibre-rich breakfast or dessert!
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Healthy Freezer Snacks

While you may not be able to pack these snacks with you to work or school, they’re a great option to keep in the freezer for when you’re in need of a snack at home.

Because they’re kept in the freezer, they’ll last much longer than in the fridge!

31) Strawberry Orange Frozen Greek Yogurt Bark

Baking sheet with frozen greek yogurt bark topped with chopped strawberries, orange zest, almonds, and cacao nibs
This Strawberry Orange Frozen Greek Yogurt Bark is an easy-to-make, protein-packed healthy snack option that’s bursting with fruity flavor!
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32) 5-Ingredient Frozen Yogurt Bites via Plays Well With Butter

Easy & healthy frozen yogurt bites call for only 5 ingredients and 10 minutes of active prep time! With wholesome ingredients like greek yogurt, fruit, honey, and your favorite granola, these frozen yogurt bites are as healthy as they are delicious – the best little treat to keep in your freezer!
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33) Peanut Butter Banana Bites via Eating Bird Food

These frozen chocolate covered peanut butter banana bites are the perfect healthy warm weather treat. Keep a batch in the freezer for easy snacking.
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No Time To Meal Prep?

Short on time? It happens! Here are some easy, balanced snack ideas that don’t require a recipe:

  • A slice of whole wheat toast, topped with nut butter + a sprinkle of cinnamon
  • Half an avocado, drizzled with balsamic vinegar, and topped with hemp seeds, salt + pepper. Pair with crackers or eat with a spoon!
  • 2 hard-boiled eggs sprinkled with salt, tamari, or seasoning of your choice
  • A greek yogurt cup paired with fresh fruit
  • A banana or apple paired with nut butter

More Meal Prep Ideas

I hope this post has given you tons of ideas for easy, healthy make-ahead snack recipes! If you include any of these recipes in your weekly meal prep, let me know in the comments below.

If you do make and of these recipes, don’t forget to tag me on Instagram or Pinterest – seeing your creations always makes my day. You can also subscribe to my email list to never miss a new recipe or nutrition education post!

Get the Recipe: 30+ Meal Prep Snacks, Including Carrot Cake Energy Bites

Filled with shredded carrots, rolled oats, dates, chia seeds, walnuts, and pecans, these carrot cake energy bites are a quick nutritious snack. Plus, 29 more grab-and-go meal prep snack ideas.
healthy no bake carrot cake energy bites on a baking dish
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Ingredients

  • 1 cup raw carrots, shredded
  • 10 medjool dates
  • 1/2 cup raw pecans
  • 1/2 cup raw walnuts
  • 1/2 cup rolled oats
  • 2 tbsp chia seeds
  • 1/2 tsp ground cinnamon
  • 1/2 tsp ground ginger
  • sprinkle of sea salt
  • Optional: shredded coconut to cover
  • Optional: plain greek yogurt, creamy peanut butter (to serve)

Instructions

  • Wash and peel 1-2 carrots (depending on size). Roughly chop and add to a food processor to shred them. Set shredded carrots aside in a large mixing bowl.
  • Halve dates and remove pit. Place dates in food processor, along with pecans, walnuts, cinnamon, ginger, and sea salt. Process until nuts are in tiny pieces. Add all processed ingredients into the mixing bowl with shredded carrots.
  • Add rolled oats and chia seeds to mixing bowl, and combine all ingredients together with a large spoon. You may need to add a few tablespoons of water to get things to stick together.
  • With a spoon, grab about a tbsp of mixture and roll into balls (about the size of a ping-pong ball). If you'd like, you can now roll these balls into shredded coconut.
  • Place energy bites onto a baking sheet, making sure to leave room between them so they don't stick together. Place in freezer for at least 30 minutes (you can store them in here too!)
  • Serve with a dollop of plain greek yogurt and creamy peanut butter, if desired. Enjoy!

Notes

*This recipe will make approximately 13 energy bites, depending on size.
*Energy bites can be stored in an airtight container in the fridge for about 1 week. For longer storage, keep bites in the freezer and allow to thaw for a few minutes before eating.

Did you make this recipe?

Let me know by leaving a recipe rating below, or by tagging @walderwellness on Instagram. I love seeing your beautiful creations!

This post may contain affiliate links. Please see my disclosure policy.