Easy Meal Prep Snacks (50+ Ideas For Every Situation)
- October 15, 2024
- Last Updated: November 25, 2024
- 12 Comments
- Recipes
In need of easy meal prep snacks? As a Registered Dietitian and mom, I’m here to share my top secrets for meal prepping snacks, with several easy and nutritious ideas for the whole family.
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I’m a big fan of having easy meal prep snacks on hand, for all of the reasons I’m going to share with you.
As a Registered Dietitian and mom, I know there’s nothing like having healthy snacks for the week to help you stay more organized and energized (let’s avoid those low blood sugar dips)!
For women’s health, this is especially important.
I rely on some sort of meal prep in all stages of life and including my favorite snacks is a form of self-caer and nutrition.
I wrote about the meal prep for baby I did and postpartum freezer meals that I made during pregnancy.
When I was in my marathon training season, I depended on these easy meal prep breakfasts after long runs.
Healthy snacks for meal prep are just as important – don’t forget about eating between meals!
Just like kids need and enjoy snacks, we can do the same as grown-ups and parents.
And honestly, while meal prepping meals is super helpful, having some healthy meal prep snacks (1-2 each week) on hand can be life-changing as well in all of the best ways.
From healthy baked goods (with hidden fruits/veggies) to savory protein-rich meatballs, these ideas can help make meal prep snacks fun and hassle-free.
Whether you do meal prep Monday or some snack prep on Sundays, let me explain how healthy snacks meal prep can make your life easier.
Why Should You Meal Prep Snacks?
There are so many reasons to think ahead and make healthy snacks for the week.
- Can help you eat healthier – As a Registered Dietitian and mom of three, I’m aware of the importance of nutrition but know how busy life gets. Having healthy snacks already prepared help me avoid grabbing a low-nutrient alternative that won’t give me sustained energy.
- Great chance to add more nutrients – If you are one of the Americans who don’t eat enough fruits and vegetables or meet the recommended fiber intake, healthy snacks can be a great way to add some of these nutrients in. Many of my favorite snack meal prep ideas offer fruits and vegetables, fiber and micronutrients to help you stay fueled and nourished through the day.
- Easy to grab-and-go – If you live a life on the go, whether it’s heading out the door for school drop off or going to soccer practice, there is a need for easy, portable healthy meal prep snacks for kids and for you. Having these meal planning snacks made and available can enable you to just grab-and-go!
Tips for Healthy Meal Prep Snacks
A little meal prep goes a long way! Here are some of my best tips for snacks for meal prep.
- Wash your produce as soon as you purchase – Coming home and washing your produce right away is a quick step that saves so much time in the future!
- Cut up any produce that needs it – For example, cutting up cantaloupe, celery or carrots will make them more likely candidates for healthy snacks. Oftentimes, the barrier can be the work needed to make them, but if you’ve cut them up ahead of time, they are washed and ready to eat!
- Beware of allergens – If you have allergens or will be sharing with kids and schools, beware of certain allergens, like dairy, nuts, eggs, etc. Many of my snack recipes use peanut butter, which can easily be replaced with almond butter, sunflower butter, cashew butter or even soy butter.
- Start with ingredients you have on hand – If you have my list of pantry staples, I always recommend having staple foods like oats, whole wheat flour, maple syrup, nuts/seeds, sweetpotatoes and nut butters on hand. There is so much we can make with them!
- Outsource out when you need to – While homemade snacks can be easy for meal prep, you can also just load up on healthy snack ideas through Thrive Market to keep on hand – and not feel guilty about it! Many meal prep services, like Blue Apron, also offer some snack options as add-ons. The number one way to encourage eating healthy snacks is to make sure you have them on hand in the first place.
Protein Snacks for Meal Prep
Proteins can be somewhat tricky, depending on how you use them in your family meals.
Most often, portable snacks are fruits/veggies, or packaged higher-sugar options.
However, getting some protein in your snack meal prep is a good idea! We shared some protein ideas for kids lunches here as well.
Here are some of my favorite protein snack ideas for meal prep. Many of these are things that don’t need any prep at all (edamame, string cheese, nuts/seeds), but even with
- hard-boiled egg – Hard-boiled eggs probably one of the easiest meal prep snack ideas you can make at home. Store them in an airtight container in the fridge for up to 5 days. I love pairing hard boiled eggs with carrot sticks – I’m a happy girl!
- chicken breasts or rotisserie chicken – One thing that helps me when I get home from the grocery store is deboning/cutting chicken breast right away, or removing chicken from the bones on the rotisserie and placing it in a tupperware. Then, it’s easy to grab when you want it!
- meatballs– Who says meatballs can’t be used as easy snacks for meal prep? You don’t just have to save them for a meal! I love to grab 1-2 meatballs and pair with some baby bell peppers and hummus for a balanced, savory snack. Start with these ground bison meatballs or turkey sweetpotato meatballs.
- string cheese – String cheese is so portable and gives about 6-7 grams of protein per stick, which is plenty for a child, and paired with something else, is moderate for adults, too!
- edamame – I love buying frozen edamame to have on hand for an easy protein snack that doesn’t need cooking, or adding to any meal. You could also use dried edamame for snacks!
- yogurt– Greek yogurt is one of my favorite ways to get protein in. You can meal prep your yogurt in many ways. If you have a large tub, you can portion it out into mini tupperware containers ahead of time. Or, you can buy single serving containers that are readily portable. Top with fruit/nuts/seeds/cereal/chia seeds/hemp seeds, etc!
- Cottage cheese – Like greek yogurt, cottage cheese is packed with protein and B-Vitamins. Some also offer probiotics!
- Smoothies and protein shakes – I love Daily Harvest, or I’ll add in my favorite protein powder! I also use collagen often in my smoothies and coffee, but note that collagen is not a complete protein, so make sure you’re getting other complete proteins throughout the day!
- nuts/seeds – Nuts or seeds, like pistachios, almonds, peanuts, pumpkin seeds, etc. are all great sources of protein (as well as fiber and healthy fats!). Pair with cereal or make your own trail mix!
- Protein bars – I really love G2G bars and perfect bars, but you can easily make your own protein bars! Some of our favorites are Hemp Protein Bars or Homemade Nut Free Protein Bars.
No Bake Snack Ideas
- Oatmeal bites are my favorite and we have several recipe ideas.
- Overnight oats – Let those oats soak overnight and transport them in these overnight oat containers!
- Cookie dough – Use our recipes below to make high-protein vegan cookie dough recipes that are easy to pair with fresh fruit, crackers, pretzels and more!
- Dried fruit – Try to seek out the options with no added sugars. They pair perfectly with nuts/seeds or cereal.
- Mason jar salads – Packing a mason jar salad can be great and an easy way to eat more veggies with less mess. I love to pair with green goddess dressing.
- Homemade trail mix – Make your own trail mix with dry cereal, nuts/seeds, pretzels, dried fruit, chocolate chips, etc.
- Chia pudding – Banana chia seed pudding and Chocolate cherry chia pudding are my favorites! Note that while there is no baking involved, these often need to sit in the fridge for at least 2-3 hours to set. Easy to make a bunch in bulk!
No Bake Snack Meal Prep
These healthy meal prep snacks are no bake options if you don't feel like turning on the oven or want something quick!
These vegan trail mix bars are great for athletes on the go, as a pre or post workout snack. Made with oats, maple syrup, peanut butter and nuts, raisins, and hemp seeds, these wholesome vegan trail mix bars are easy make ahead snacks!
Cherry Chocolate Chia Pudding is a great way to use those summer cherries. Great as a breakfast, snack or dessert, this chocolate cherry pudding recipe with cherries and chocolate is an easy vegan dessert.
Lemon Blueberry Overnight Oats are a light and fruity make ahead breakfast. You'll want to make these every week!
Cookie dough overnight oats are a healthy and delicious to your sweet tooth in the mornings. Overnight cookie dough oats can be made in advance and ready to take on the go or enjoy at home.
Cherry overnight oats with blueberries epitomize an easy, done-for-you breakfast! Full of protein, fiber and antioxidants, this meal prep breakfast is full of nutrition and cherry flavor.
These easy trail mix bites are a perfect snack for an active lifestyle! Filled with protein, fiber and micronutrients, they’re an easy on-the-go snack, lunchbox snack or fill-you-up snack!
These vegan peanut butter chia balls are the perfect, kid-friendly on the go snack! Full of flavor, fiber and a hint of sweetness, these peanut butter protein balls are nutritious, easy and delicious!
These no bake 5 ingredient peanut butter energy bites are a great on-the-go snack. Made with oats, sweetpotatoes, peanut butter, coconut and some spices, these sweetpotato bites are everything you'd want in a healthy portable snack.
Chocolate Pomegranate Date Energy Balls are the perfect high-fiber on-the-go snack, naturally sweetened with dates. Not only are they full of antioxidants, but they are gluten-free and can be made vegan.
These Chocolate Peanut Butter Coconut Balls are a healthy snack or dessert option. Made with coconut flour, oats, chocolate and peanut butter, these chocolate coconut balls are gluten-free, full of fiber, protein and flavor.
Vegan No Bake Carrot Cake Bites combine the flavors you love in carrot cake into portable energy bite form, perfect for a snack, pre or post workout fuel, or dessert!
Banana chia pudding is like a healthy banana pudding in a glass, filled with nourishing ingredients like bananas, chia seeds, milk and shredded coconut.
Frozen cookie dough bites made with sweetpotatoes, garbanzo beans, peanut butter and maple syrup are the best no bake cookie dough bites. Just take them out of the freezer and enjoy!
These lemon protein balls are the perfect, refreshing snack. Made with lemon zest, chia seeds, a blend of coconut flour and oat flour, these lemon coconut protein balls are satisfying and energizing.
These chocolate almond balls are easy, incredibly delicious and make for a great snack on the go. A touch of collagen makes these collagen bites a high-protein snack to hold you over.
These oatmeal bites for baby are sweetener free, and a great way to offer protein, healthy fats, and micronutrients, like iron, to your little ones.
Baked Goods for Healthy Snacks
Baked goods can be great for snack meal prep ideas – healthy muffins, quickbreads and snack bars can be great for sneaking in extra veggies, protein and fiber!
We rely on these for our healthy snack meal prep each week.
Healthy Baked Good Snacks
Healthy baked goods are great as meal prep snacks, and can last up to 4 days when stored properly. Here are some healthy ideas.
Need a quick and easy savory breakfast muffin recipe? These spinach feta muffins are great for on the go, or getting more veggies into your day.
Gluten Free Strawberry Chickpea Flour Muffins are light and fluffy, yet high in protein. These chickpea flour muffins are gluten-free and ready in 30 minutes. They are perfect for on-the-go snacks and kids.
Almond Flour Banana Muffins are the perfect portable snack, and perfect for the kids! You can whip these banana almond muffins up in less than 30 minutes without any oil or added sugars!
Chocolate Chip Sweet Potato Bread is a healthy option for your sweet tooth! Made with sweet potatoes, whole wheat flour and oat flour, this bread is soft and fluffy and provides a healthy pre or post workout option.
These thai red curry meatballs are great for meal prep and delicious for the whole family! They have a few unique ingredients that help add flavor and nutrition too.
These Spinach Sweet Potato Tots are a fun way to offer nutrient dense toddler vegetable recipes to your little ones. Packed with iron, Vitamin A, Vitamin C and carbohydrates, this veggie tots recipe is great for meal prep and the side to any meal.
Make this easy banana bread with chia seeds for a tasty breakfast or on-the-go snack. Made with fruit, chia seeds, oat flour and half the sugar, it's a wholesome, healthy chia seed bread for all.
This Pumpkin Peanut Butter Granola boasts 3 forms of pumpkin and is the perfect crunchy pumpkin granola recipe. It makes a great on-the-go snack or topping.
These homemade hemp seed bars are the perfect flavorful, on-the-go vegan and gluten-free snack. With no refined sugars, these bars are perfect for before or after a workout and a great family-friendly, kid-friendly snack!
This hemp seed granola is an easy homemade vegan granola snack, made with peanut powder and seeds. Whip it up for an easy shelf stable snack, or add it as a crunchy topping to oatmeal, yogurt or ice cream.
These cherry chocolate chip baked oatmeal cups are a fun new way to take oatmeal on the go, great for snacks, quick breakfasts and kid-friendly.
Whole Wheat Sweetpotato Zucchini Muffins are a tasty, portable snack option for your little ones. These zucchini and sweet potato muffins are full of veggies and provide a dairy-free option for those who need it
Pumpkin zucchini muffins are perfect for fall, and a healthy muffin recipe for babies, toddlers and adults! Who knew dairy free pumpkin muffins could taste so good!?
These Gluten Free Chocolate Zucchini Muffins are made with chickpea flour and naturally sweetened with bananas. Zucchini Banana Chocolate Chip muffins are great as baby muffins, toddler muffins, or a high protein muffin snack!
For the best gluten free zucchini muffins, look no further than these zucchini almond flour muffins made with almond flour, oats, almond butter and spices. A delicious and satisfying snack for the whole family.
These vegan matcha muffins are quick, easy and delicious. Made with white whole wheat flour, maple syrup, coconut oil and mashed banana, these green tea muffins are soft and fluffy!
These gluten free sweetpotato apple muffins are a sweet snack for fall flavor, topped with a crispy oat topping.
Acorn squash muffins are a delicious, kid-friendly snack that can be served any time of day.
Butternut squash egg muffins for baby are an easy, healthy recipe that work great for breakfast, as a snack, or for on the go! Made with wholesome veggies, protein and healthy fats, baby egg muffins are great for meal prep!
These sweetpotato oat bars are made with staple pantry ingredients, low in sugar, and are great for an easy on-the-go snack, or even as a toddler breakfast bar!
How to Pack Easy Meal Prep Snacks for Work
Now that you’ve done the hard part and planned for and made your healthy snacks, you need to store them and potentially pack them for work or on the go.
Here are some of my favorite containers for snacks.
- snack spinner – This is fabulous for packing smaller amounts of lots of different snack options – think dried fruit, nuts, seeds, chews, etc. This is great for road trip snacks for kids! Bento boxes work similarly for adults!
- Tupperware – You definitely want to invest in a good tupperware set to store snacks in – ideally sturdy (not plastic) and one that you can microwave if need be.
- Plan for some shelf steady options – Many of the options we listed above, like beef jerky, trail mix, nuts/seeds, and protein bars are great options.
- Pack the night before – Mornings can be busy, especially if you’re a parent. I prefer to pack my snacks the night before and store them in my to-go bag, even if I’m working from home. That bag travels with me to my desk.
- Invest in stasher bags – Stasher bags are my favorite for reducing plastic bag waste! You can reuse them over and over again. I use them often for granola and trail mix!
- Bring a dip – Dips help me eat more veggies! So when I pack my baby carrots, grape tomatoes, snap peas, cucumbers and veggie slices, I love to pack either ranch dressing, hummus, tzatziki or the best special sauce.
I hope this exhaustive list of healthy snacks for meal prep helps equip you with the motivation and inspiration to prioritize some snack prep!
Meal prep never needs to look like all or nothing – just break it down to eating healthy food as often as you can, and some prior prepwork really helps bring that to light.
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