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Healthy Crunchy Snacks That Are Satisfying

min read

By Patty Weasler, RN

Medically Reviewed by Julie Ching, MS, RDN, CDE

Midday hunger cravings can lead to snack choices that ruin your healthy diet. We are here to stop you from reaching for unhealthy junk food and show you all the healthy crunchy snacks that will satisfy your hunger!

From vegetables to healthy chip options — there are so many different snacks that are packed full of protein and nutrients that will keep you healthy and your stomach full. Keep reading to see our 12 healthy crunchy snacks that will keep you satisfied.

Crudités Platter

A huge platter of raw carrot sticks, cucumber, celery, strips of bell pepper, and broccoli might be just about the healthiest crunchy snack you can munch on. Crudités is a French word meaning “raw things” and filling up with these raw things will satisfy your need for crunch.

Pair your crudités with a low-calorie dressing or hummus. If you need a healthy snack on the go, prep your veggies in advance and they will travel easily in a small container.

Pita Chips

If you’re looking for something that gives you the crunch and a little bit of saltiness, try a handful of whole wheat pita chips. Since they don’t need refrigeration, they make a great portable snack for lunches or when you’re on the go.

One serving of pita chips is 130 calories and contains 3-grams of protein. Pair your pita chips with hummus, guacamole, or even your crudités for a healthy meal.

Edamame

Edamame may be the most fun healthy snack out there! These soybean pods are generally sold frozen and can be steamed with a little salt in the water. Once cooked and slightly cooled, grab the pod and gently push out the green soybean seeds to eat. Toss the pod, it’s very fibrous and not all that tasty.

You can eat these little seeds alone or with a little sprinkle of sea salt. Edamame is a great source of protein and a perfect snack or appetizer for your next party.

bowl of Edamame

Nuts

Raw, unsalted nuts are packed full of nutrients and provide that delicious healthy crunch with every bite. According to Healthline, a 1-ounce serving of almonds contain 6-grams of protein, 45-percent of your daily value of vitamin E, and even magnesium and fiber.

Nuts do carry a higher fat content than you’d expect but it’s a good type of fat that your body needs. Just be sure to watch your serving size if you are concerned about your calories.

mixed nuts

Popcorn

When that afternoon hunger hits you, there could be nothing more satisfying or easier to prepare than popcorn. To keep this snack healthy, stay away from the butter and eat your popcorn dry.

If you need just a little bit of extra flavor, use a small drizzle of olive oil. Add a pinch of salt to bring out the taste of the popcorn and oil. Popcorn is such a popular snack that if you have friends or family around you might need to make extra!

bowl of popcorn

Apple Slices

Here’s another family favorite that both kids and adults will reach for, sliced apples. There’s something about the crunch, flavor, and juiciness of an apple that people love.

Pair your apple slices with peanut or almond butter for extra flavor and protein. Change up between red and green apples to maintain flavor variety and to keep your audience interested.

Want to make this healthy crunchy snack a dessert? Add a small drizzle of maple syrup for a little sweetness.

apple slices with peanut butter

Roasted Chickpeas

Roasted chickpeas are a great healthy snack that is both vegan-friendly and full of protein and fiber. You can buy this delicious crunchy, salty snack already roasted or roast them yourself.

To roast chickpeas (also known as garbanzo beans) rinse the chickpeas in water, pat them dry, and toss them in olive oil. Preheat the oven to 400°F and spread the chickpeas out on a pan and bake for 20 to 30-minutes. After they have finished roasting, toss with salt or other spices for the perfect healthy crunchy snack.

Frozen Grapes

There may be nothing more satisfying on a hot, humid day than munching on a bunch of frozen grapes. The crunch and coldness of the grapes make the perfect summer snack. You can even use a handful of grapes and add them to your drinks as makeshift ice cubes.

Are grapes not your thing? You can freeze just about any berry or small fruit like cherries or blueberries and still have a delicious, healthy summer snack.

frozen grapes

Trail Mix

Trail mix is the quintessential travel snack and the beauty of this crunchy mix is that you can make it exactly how you like it. Typically made with dried fruit, nuts, and chocolate chips, this snack is perfect for hikes or long car rides alike.

We love mixing raisins, semisweet chocolate chips, cashews, sunflower seeds, and dried fruit like pineapple. Keep a portion in a small container for an easy-to-grab snack that will satisfy your hunger any time of the day.

trail mix in a jar

Roasted Pumpkin Seeds

During the fall everyone becomes crazy about pumpkins. And unfortunately, most pumpkin recipes aren’t terribly healthy. But that’s when pumpkin seeds can come in and save the day!

Super healthy, crunchy, and incredibly satisfying — pumpkin seeds are the perfect snack. You can buy them already roasted or do it yourself. We love how they can be easily carried in a purse or bag for that on-the-go crunch.

roasted pumpkin seeds

Jicama Slices

Looking for a non-traditional crunchy snack? Jicama slices might be the perfect solution. Peel and then slice the jicama into little sticks.

You can munch on them as-is or dip the sticks into guacamole, hummus, or even sprinkle a little chili seasoning for a kick. It’s a great low-calorie snack that adds both variety and flavor to your snack profile!

MS, RDN, CDCES

Julie Ching is a Registered Dietitian and Certified Diabetes Educator in Los Angeles. She decided to become a Dietitian after traveling through Europe, South America, and Asia and discovered a passion for food. She now works with people of all ages and varying disease states to improve their health. She is passionate about teaching people about nutrition so they can live their best life while still considering their cultural and socioeconomic backgrounds.

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