Healthy Homemade Snack Recipes to Always Have With You

Healthy Homemade Snack Recipes to Always Have With You

There’s nothing more sabotaging to your fitness than the craving. It pops up in unexpected places and can ruin weeks of hard work over one snack. Cravings are the worst.

Take steps to prevent this by making your own healthy snacks. You can create “craving killers” to satisfy your hunger and help keep your fitness on track. We’ve put together the favourite snack recipes loved by fitness fanatics all over.

These snacks are categorized into handy categories so you can plan healthy eating in the area you need it most. Keep your fitness on track with these healthy treats you can make with a few ingredients and a little prep at home.  

Protein Bars Recipes

Arguably, protein is the most important macronutrient your body needs while you workout. It builds muscle, it provides essential amino acids and helps with your fat loss needs. But getting it on-the-go can be hard. Who’s going to go to the trouble of always having peeled hard boiled eggs in their bag?

You can help get your protein intake up with these simple, delicious snack recipes that you can take anywhere.

Strawberry Coconut Protein Bars

Strawberry Coconut Protein Bar

www.dailyburn.com

Nutritional Info (recipe total): 68g protein, 76.6 g fat (56.9g saturated), 83.3g carbohydrates (67.3g sugar), 0.2g fibre, 1300 calories

  • 500 g of freeze-dried strawberries (or other berries if you prefer)
  • 80 g  of unsweetened shredded coconut
  • 2.5 mL of vanilla extract
  • 60 g of unflavoured whey protein powder
  • 60 mL of unsweetened almond milk
  • 75 g of dark chocolate

Process the freeze-dried berries until finely ground. Add the almond milk, coconut, whey powder, and vanilla. Line a tin with baking paper or silicone and press the mixture into a pan. Allow it to set in the refrigerator, covered, for 4-8 hours.

When ready, put the chocolate in the microwave in a safe bowl and melt for one minute. Stir before completely melted to incorporate all the chunks into a smooth chocolate sauce. Take the tin out of the fridge and cut into 4 large bars or 8 smaller bars. Evenly coat each bar with the melted chocolate and set on a lined tray in the fridge to set overnight.

Peanut Butter Protein Brownies

Peanut Butter Protein Brownies

www.proteinpow.com

Nutritional Info (per serving): 14g protein, 39g carbs, 11g fat, 292 calories

  • 200 g of dark chocolate chips
  • 1 can chickpeas, drained and rinsed
  • 2 eggs
  • 30 g of cocoa powder
  • 30 g of natural peanut butter, reduced fat
  • 10 mL of vanilla extract
  • 30g of  coconut sugar
  • Pinch of salt
  • 1 scoop unflavoured whey protein powder

Set oven to 160°C, fan mark 4.

Add all ingredients, except the chocolate, into a blender and blend together until smooth. Melt chocolate in a microwave-safe bowl for 1 minute, or until almost melted. Stir together until completely melted and add to blended ingredients.

Line 20 cm x 20 cm baking dish with baking paper and spread mixture in the dish until smooth on top. Bake for 28-30 minutes or until inserted skewer comes out clean. Allow to cool before turning out on a cooling rack. Cool completely, cut into squares and put into a refrigerated container.   

Chocolate Mint Protein Bars

Chocolate Mint Protein Bars

www.dessertswithbenefits.com


Nutritional Info (per serving): 5g Protein, 5g Fat, 15g Carbohydrates, 131 Calories

  • 150 g of pitted Medjool dates
  • 55 g of cashews
  • 55 g of  almonds
  • 1 scoop of unflavoured whey protein powder
  • 40 g of cocoa powder
  • 2.5 mL of peppermint extract
  • 45 mL of almond milk
  • Pinch of salt

Process dates in a food processor until smooth. Add nuts and continue pulsing together until nuts are finely ground. Add all the other ingredients and process until mixture comes together, forming a smooth ball.

Line a 25 cm x 25 cm dish with baking paper and pour mixture into dish, evenly spreading to all corners. Place in the freezer for 15 minutes to firm. Remove from freezer and use paper to lift out of the dish. Cut into 12 bars and store in a refrigerated container.

Energy Bar Recipes

Whether you’re dealing with muscle fatigue during a workout or that 3 PM slump we all encounter, your body could use a boost of energy. That’s why we’ve listed some of the most loved energy bar recipes. Get a hit of energy in a healthy way that doesn’t include refined sugars, simple carbs, or unhealthy additives and preservatives.

3-Ingredient Date Energy Bars

3-Ingredient Date Energy Bars

archanaskitchen.com

Nutritional Info (per serving): 4.1g Protein, 8.9g Fat (1.2 g Saturated), 39g Carbohydrates (29 g sugar, 4.7g fibre), 236 calories  

  • 110 g of  nuts
  • 150 g of pitted Medjool dates
  • 120 g of dried fruits (cranberries, raisins, figs, cherries...etc.)
  • Pinch of salt

Pulse nuts in a food processor until large crumb texture. With the motor running, add one date at a time until all smooth. Pour mixture onto lined baking tray, forming into a 20 cm square and cover with plastic wrap Refrigerate for 1 hour and cut into 8 bars.  

Apple Pie Flapjack Bites

Apple Pie Flapjack Bites

amyshealthybaking.com

Nutritional Info (per serving): 0.8g Protein, 0.4g fat, 4.6g carbohydrates (2.3g sugar, 0.5g fibre), 30 calories

  • 75 g of puffed rice cereal
  • 1150 g of rolled oats
  • 10g of cinnamon
  • 15 mL of coconut oil
  • 125 mL of unsweetened applesauce
  • 60 mL of Greek yoghurt
  • 30 mL of pure honey (or maple syrup)
  • Pinch of salt
  • 75 g of finely diced apple

Preheat oven to 150°C, fan mark 3.

In a bowl, combine cereal, oats and cinnamon. In a separate bowl, combine the oil and applesauce. Add the Greek yoghurt, honey, and salt to the applesauce mixture, combining together. Stir into the cereal and oats. Fold in the diced apple.

In a lined 20 cm x 20 cm dish, spread the mixture and make the surface even. Bake for 14-17, or until lightly golden on the top. Cool until room temperature before cutting into 25 bite-sized squares. Store in refrigerated container.

“Tastes Like Store-Bought” Bars

“Tastes Like Store-Bought” Bars

eatyourselfskinny.com


Nutritional Info (per serving): 5g Protein, 9.2g Fat, 14.4g Carbohydrates, 162 Calories

  • 55 g of almonds, roasted
  • 55 g of peanuts
  • 55 g of walnuts
  • 20 g of puffed rice
  • 15 g of flaxseed meal
  • 60 mL of brown rice syrup
  • 30 mL of pure honey
  • 2.5 mL of vanilla extract
  • Pinch of salt
  • 100 g of dark chocolate chips for drizzling, if desired

In a greased bowl, mix together nuts, puffed rice, and flaxseed, setting aside once combined.

Over medium heat, mix the brown rice syrup, honey, vanilla, and salt, bringing to a gentle boil and whisking for two minutes.

Pour syrup mixture immediately over nuts and stir to combine. Transfer the mixture into the baking paper-lined square pan, spreading to all corners. Allow it to cool for 20 minutes before removing from the pan and cutting into 10 bars. Allow to cool completely.

If adding chocolate drizzle, melt the chocolate chips in a microwave-safe bowl on high for 1 minute, or until almost melted. Stir together to melt completely. Using a spoon, drizzle melted chocolate over the cooled bars. Let set at room temperature and store in a refrigerated container.

Breakfast Bars

Never skip breakfast again. Your body depends on that early morning hit of nutrients because it needs to recover from 8 hours of rest. You have depleted energy reserves, lack of protein getting to your muscles, and you need to renew the vitamins and minerals you’ve lost in the night.

Even if your day feels like 30 hours of work into a 24-hour day, you can still get a healthy breakfast in with these handy breakfast snacks. They’re loaded with the “oomph” you need for your busy day.  

Raspberry Chia No-Bake Bar

Raspberry Chia No-Bake Bar

dailyburn.com

Nutritional Info (per serving): 8.7g Protein, 14.8g Fat (1g saturated), 34.3g Carbohydrates (7.4 fibre), 287 Calories

Bar and crumble topping:

  • 150 g of  rolled oats
  • 110 g of walnuts, crushed
  • 200 g of pitted Medjool dates
  • 2.5 mL of  vanilla extract
  • Pinch of salt

Raspberry Chia Jam:

  • 200 g of raspberries
  • 15 mL of honey
  • 15 mL of lemon juice
  • 10 g of chia seeds

Put the jam ingredients in a food processor and pulse together until smooth. Set aside to thicken for 15 minutes.

Pulse oats in the rinsed processor until the consistency of coarse flour. Add walnuts, vanilla and salt. Turn the processor on, and add one date at a time, mixing until the mixture is uniform in texture.

Layer ¾ of this mixture into a lined 20 cm x 20 cm dish. Spread the jam over and crumble the remaining ¼ mixture over the jam. Cover and refrigerate for 1 hour, cutting into 6 bars once set.  

Soft, Chewy Breakfast Balls

Soft, Chewy Breakfast Balls

bakedinaz.com

Nutritional Info (per serving): 8.6 g Protein, 13.1 g Fat, 41.7g Carbohydrates (11.2 grams sugar), 322 Calories

  • 300 g of rolled oats
  • 225 g of pretzels, crushed to one heaping cup
  • 55 g of peanuts
  • 225 g of peanut butter
  • 125 mL of pure honey (or agave syrup)
  • 2.5 mL of vanilla extract

In one bowl, mix together oats, peanuts, and pretzels. In a separate bowl, stir together the honey (or syrup), peanut butter, and vanilla until completely smooth and mixed. Fold in the dry ingredients and stir completely.

Dips your hands in water, and roll one ping pong-sized ball, laying on a lined tray. Forms 12-16 balls. Keep covered in the refrigerator overnight to set.  

Healthy Snacking Made From Home

Unfortunately, most store-bought snacks are loaded with unwanted ingredients that you don’t need or don’t know. Plan better snacking by making your own pre-prepared snacks that you can take on the plane, to the gym, or with you at the office. Future you will be forever grateful.

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