55 Healthy Snacks for Active Teens, According to a Dietitian Mom

Looking for healthy snacks for teens in your life? Check out these dietitian-approved options that will keep them energized and nourished.

As a dietitian and mom to both a teenager and a pre-teen, I know that having a collection of nourishing snacks on hand at all times is key to a happy household. All of my kids are very active and involved in sports, not to mention growing at warp speed, so their nutrition and energy requirements are big, as are their appetites. 

What I’m noticing is that, at this stage, snacks are just as important or even more so than their meals, because they are on the go constantly, running from school to friends’ houses, to sports practices and more, and need healthy easy options to take with them on the go. Don’t get me wrong – a nutritious breakfast, healthy school lunches and nourishing dinner are all important at this age too, but snacks will fill in the gaps and provide a good chunk of their nutrition.

I’m sharing my top healthy snack ideas for your busy teen. Let’s dive in!

This post is written in paid partnership with my friends at Egg Farmers of Alberta. All opinions are my own.

55 Healthy Teen-Approved Snack Ideas 

When it comes to easy, affordable, and nutrient-packed snacks, eggs deserve a spotlight! Not only are they a fantastic source of high-quality protein, but they also provide key nutrients like vitamin B12 and iron for energy, plus choline for brain health—essential for growing teens. 

And the best part? Eggs are incredibly versatile, fitting into all kinds of snack options, whether your teen needs something quick for school, a nourishing after-school snack, a protein boost after sports, or a mini meal to keep them going. You’ll see plenty of egg-fueled options in this list of teen (and dietitian)-approved snacks below!

Higher-Protein Snacks for Busy Teens

1. Hard-boiled egg with 1/2 bagel
2. Pre-hardboiled eggs with everything bagel spice + piece of fruit + crackers
3. Mini egg bites with cheese, veggies, and ham + piece of toast
4. Egg and banana mini muffins + milk
5. Leftover sheet-pan omelette + tortilla
6. Scrambled egg and avocado toast
7. Flourless peanut butter and banana muffins or these easy gluten-free blueberry lemon muffins (egg-based!) + milk
8. Smoothies blended with Greek yogurt, milk, and frozen fruit (protein powder optional)
9. Cheese cubes with grapes or crackers
10. Edamame sprinkled with sea salt + homemade whole grain cookie such as these soft and fluffy apple cinnamon cookies
11. Beef or turkey jerky + pita chips and cheese
12. DIY Lunchables with crackers, cheese, and deli meat
13. Greek yogurt parfait with nuts, seeds, and cut-up fruit
14. Cottage cheese with cinnamon and sliced peaches
15. Flourless peanut butter and banana muffins + milk
16. Smoothie bowl with Greek yogurt, nuts, and granola

Easy, School-Safe Snacks for On-the-Go:

1. String cheese with whole-grain crackers and apple slices
2. Trail mix with nuts, seeds, and dark chocolate chips
3. Greek yogurt parfaits with granola and fruit
4. Apple slices (with a sprinkle of cinnamon) + almond butter sprinkled with hemp hearts
5. Roasted chickpeas with sea salt + whole-grain muffin
6. Turkey or chicken roll-ups with cream cheese and spinach + Ranch dips
7. Energy bites made with oats, nut butter, and protein powder
8. Homemade granola bars such as these sweet and salty chocolate lentil granola bars
9. Nut-free trail mix with seeds, dried fruit, and whole grain cereal
10. Cheese sticks with whole-grain crackers
11. Hummus with veggie sticks and crackers
12. Yogurt with sunflower seeds and berries
13. Cottage cheese with fresh fruit
14. Sunflower butter on whole-grain toast
15. Oatmeal protein bars
16. Popcorn with nutritional yeast + chocolate milk

Homemade Snacks to Make Ahead of Time

These are great for batch-prepping over the weekend:

1. French toast such as my overnight baked French toast + yogurt
2. Cheese quesadillas with beans for extra protein
3. Hummus with pita chips or veggie sticks
4. Tofu bites seasoned and baked until crispy
5. Homemade banana bread + yogurt
6. Chia fruit “nachos“
7. Chia pudding (such as my almost instant chia pudding, coconut banana chia pudding, and pumpkin pie chia pudding)

Healthy Store-bought Snacks

1. Hard-boiled eggs pre-packed in snack containers
2. Nourishing higher-protein Granola bars 
3. Store-bought hummus and whole-wheat pita chips
4. Pre-portioned cheese and crackers
5. Pre-sliced veggies with ranch dressing and beef jerky
6. Protein bars (look for lower sugar options)
7. Single-serve Greek yogurt cups (learn more about the best yogurts for kids and teens)
8. Pre-made overnight oats
9. Packaged edamame snacks
10. Individually wrapped turkey sticks + cheese strings

Mini Meals for Hungry Teens

A mini version of a meal is a perfect snack for teens! 

1. Mac and cheese bites 
2. Whole grain cereal, milk, and banana slices
3. Whole-wheat wrap with turkey, cheese, and spinach
4. Homemade breakfast cookies + yogurt and fruit
5. Leftover chicken, rice, and veggies
6. Smaller portion of leftover spaghetti and meatballs
7. Leftover pork tenderloin wrapped in a tortilla

Nutrient-Dense Smoothies

1. Banana date smoothie
2. Tropical green smoothie
3. Thick and creamy triple berry smoothie
4. Mango banana coconut smoothie with protein powder (optional)
5. Chocolate cherry smoothie
6. DIY mocha frappuccino smoothie

Why Is Snacking Important for Teens?

Snacks Fill Nutritional Gaps

As mentioned above, snacks fill the nutrition gaps between meals that growing teens need. Not to mention that the reality is, teens tend to skip meals, especially breakfast. This is often due to busy schedules and distractions rather than intentional dietary restrictions. Speaking of, here is a comprehensive look at dieting for teens. 

Research indicates that breakfast is the most commonly skipped meal among adolescents. A study published in the American Journal of Health Promotion found that approximately 63.1% of high school students missed breakfast on at least one day during the week, with 17.9% skipping it every day. 

I can attest to this, as both of my teens often just aren’t hungry first thing in the morning. The main reasons for meal skipping are time constraints (early school times and wanting to sleep as long as possible), lack of appetite (too early), and busy schedules (academic pressures, sports, clubs etc). P.S. If you have a young athlete in your family, check out my guide to sports nutrition for kids. Plus, here are some ideas for sports snacks for kids.

Snacks also tend to be what teens gravitate towards food-wise because they’re easy, quick and appealing. What parent hasn’t witnessed their teen raid the fridge and pantry for snacks after school or at night after practice?! I have! 

Snacks can Foster Independence 

Teens tend to be more independent when it comes to eating too–they often prepare their own meals and snacks and determine when they eat too, especially when it comes to older teens. Let’s just say gone are the days when you as the parent get to decide what, when and where they eat!  

And this is a good thing because we want to foster independence and confidence in the kitchen! But one thing we ARE still largely in charge of is stocking the kitchen. When there is a variety of nutritious and appealing snack choices, that’s what our kids will gravitate towards. 

How to Choose Healthy Snacks for Pre-teens and Teens

There are a few key nutrients that should be included when you’re planning snacks for teens to optimize their nutrition, growth and energy needs. Protein is a key player in supporting their growth, muscle development, focus, and steady energy levels, and just as important are carbohydrates, as they are our teens’ number one preferred energy source when it comes to brain function, fueling for activities and general everyday living.

When choosing snacks, it’s important to focus on the 3 main macronutrients that teens need. 

1. Protein: Essential for muscle repair and growth, supports immune function, aids in enzyme and hormone production, and helps maintain stable energy levels throughout the day. Examples: meat, fish, eggs, dairy (milk, cheese, yogurt), beans, lentils and tofu. 
2. Carbohydrates: The body’s preferred energy source, fueling brain function, muscle activity, and endurance for busy school days and sports. Carbohydrate foods also provide fibre which is important for gut health and keeping blood sugar levels stable and steady. Examples: grains and starches and fruit
3. Health-promoting Fats: Crucial for brain development, hormone regulation, and long-lasting energy, while also supporting nutrient absorption (like fat-soluble vitamins A, D, E, and K). examples: avocado, nuts, seeds

Snacks should consist of at least two of these nutrients, with a focus on protein and carbohydrates, to get a nice balance of nutrients that meet different needs, but also to keep their blood sugar levels and appetite stable throughout the day. 

For example, eating only crackers will give a teen some quick energy, but they won’t really provide any protein or keep them satisfied for very long. This can result in going back for more and more crackers because they continue to feel hungry, and a potential energy crash in the near future. 

Now, if we’re talking about a quick snack right before a game or practice, crackers on their own might be a great choice, but you can read more about that in our youth sports nutrition post. Now having crackers with cheese (or hummus) offers a nice balance of carbs and protein. Adding some fruit in there is even better! 

Let’s talk about Protein for Teens and Diet Culture

If you have a teen—especially a teen boy—chances are you’ve heard a lot about protein. Social media, gym culture, and even well-meaning coaches and friends make it seem like protein is the end-all, be-all of nutrition. While protein is definitely important for growth, muscle repair, and keeping energy levels steady, there’s also a lot of misinformation out there about how much protein teens actually need.

Protein plays a key role during adolescence, a time of rapid growth and physical development. It helps build and repair muscles, supports immune function, and keeps hunger pangs at bay, especially important for busy, active teens. While some athletes may need slightly more protein, most teens can meet their needs with a variety of everyday foods like eggs, Greek yogurt, cheese, tofu, beans, nuts, and meat.

But here’s where the confusion comes in: Many influencers push the idea that more protein automatically equals more muscle, leading teens to believe they need massive amounts to bulk up. In reality, the body can only use so much protein at a time, and excess protein won’t magically turn into muscle—it’s proper training, getting enough food, and overall a variety of food that make the difference. Plus, over-focusing on protein can sometimes push out other key nutrients like fibre and healthy fats.

If your teen is asking about protein powders or worried they’re not getting enough, it’s worth having a conversation about where this messaging is coming from in a calm, compassionate manner.

FAQs

Should My Teen Use Protein Powder?

Protein powders can be helpful, but most teens can get enough from whole foods like eggs, dairy, and lean meats. Get the details in my post on protein powder for teens.

What About Creatine?

Creatine is often talked about in sports circles. While it has benefits, it’s important to make an informed decision. Read my post on is creatine safe for teens for all the details.

What’s the Deal with PRIME?

PRIME drinks have been gaining popularity, but are they the best choice? I break it all down in my blog post on PRIME drinks and teens.

What are Gen Z Snacks?

Yup, there’s a category for that! Gen Z snacks tend to be convenient, high-protein (hello, eggs!), and social media-friendly (think snacks with a fun twist). Popular choices include protein-packed smoothie bowls, avocado toast variations, bento-style snack boxes, edamame and chickpea snacks, bubble tea, and yogurt parfaits with trendy toppings like granola or coconut flakes. The snack ideas for teens I shared incorporate most of these trends!

Bottom Line

Teens are always hungry, and providing them with nourishing, high-protein snacks is essential for their growth and energy needs. Eggs, dairy, lean meats, and nutrient-dense options help keep them fueled throughout the day.