Enjoy one of these flavorful bites to help keep you satisfied until your next meal. Foods like dairy, legumes and whole grains pack these snacks with at least 7 grams of protein per serving, which can help support muscle recovery, satiety and digestive health. Plus, these bites are also rich in fiber and in prebiotics and probiotics that can help you maintain a healthy gut microbiome. Recipes like our Trail Mix Energy Bites are perfect with a cup of coffee before lunch. Or, try our Everything Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas for something cold, crunchy and refreshing between meals.
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Everything Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas
Photographer: Jen Causey, Food Stylist: Chelsea Zimmer, Prop Stylist: Claire Spollen
This cottage cheese snack jar is a high-protein snack that layers creamy cottage cheese with crunchy bell peppers and crispy chickpeas. Cottage cheese provides protein and calcium, while chickpeas add extra plant-based protein and fiber to keep you feeling full until your next meal. A sprinkle of everything bagel seasoning brings bold flavors in every bite.
Trail Mix Energy Bites
photographer: Jen Causey, food stylist: Julian Hensarling, prop stylist: Josh Hoggle
These trail mix energy balls are made with black beans for a delicious, nutritious twist on a classic snack. Black beans add plant-based protein and fiber, while also acting as the perfect binder to keep the ingredients together. Dates and apricots add natural sweetness to the mixture. These no-bake bites are perfect for a quick breakfast, pre-workout bite or on-the-go snack!
Lemon-Blueberry Frozen Yogurt Bites
Photographer: Robby Lozano, Food Stylist: Jennifer Wendorf, Prop Styling: Christina Brockman
These lemon-blueberry frozen yogurt bites, filled with probiotic yogurt and plenty of prebiotic blueberries, will help keep your gut in tip-top shape. This easy frozen snack is versatile, too—swap in raspberries or strawberries instead of blueberries for a different twist with the same health benefits.
The Ultimate Gut-Friendly Snack Mix
Photographer: Robby Lozano, Food Stylist: Jennifer Wendorf, Prop Styling: Christina Brockman
This curried cashew snack mix features toasted edamame—a prebiotic food that sets the stage for a healthy gut. A combination of spices and red curry paste brings flavor and heat to this grab-and-go snack. To keep the spice level on the mild side, you can swap out the red curry paste for yellow.
Spinach-Feta Cakes
photographer: Jen Causey, food stylist: Julian Hensarling, prop stylist: Josh Hoggle
These spinach-feta cakes are the best grab-and-go solution for busy mornings, quick lunches or portable snacks. These savory cakes combine plenty of spinach with the tangy creaminess of feta cheese. Baking them in a muffin tin ensures portions are perfectly sized and easy to grab. Enjoy these cakes warm straight from the oven or made ahead and reheated.
Cottage Cheese Snack Jar with Fruit
Photographer: Rachel Marek, Food stylist: Sue Mitchell, Prop stylist: Skylar Myers,
Create a creamy on-the-go snack by combining protein-packed cottage cheese with sweet chopped peaches. When peaches are out of season, opt for frozen or experiment with an alternative such as chopped strawberries or orange segments. Elevate the flavor profile by adding a hint of vanilla extract or cinnamon to the cottage cheese. For those with a sweet tooth, a drizzle of honey or maple syrup is the perfect finishing touch.
High-Protein Caesar Dip
Photographer: Morgan Hunt Glaze, Prop Stylist: Claire Spollen, Food Stylist: Chelsea Zimmer
This versatile high-protein dip is the perfect companion for your favorite veggies. Made with Greek-style yogurt and sour cream and blended with Parmesan cheese and Worcestershire sauce, it’s reminiscent of the flavors in Caesar salad dressing. Whether served as an appetizer or a quick snack, this protein-packed Caesar dip makes eating more veggies effortless.
Strawberry & Yogurt Parfait
Alexandra Shytsman
This strawberry parfait recipe combines fresh fruit, strained yogurt and crunchy granola for an easy breakfast. Pack the parfait in a Mason jar for a healthy breakfast on the go.
Sun-Dried Tomato Dip
Photographer: Hannah Hufham, Food Stylist: Amanda Stanfield, Prop Stylist: Joshua Hoggle
With a focus on fiber-rich beans, vegetables and healthy fats, this creamy bean dip is suitable for those following the Mediterranean diet. Tangy sun-dried tomatoes add a pop of acidity and make this dip reminiscent of Marry Me Chicken. We use carrots, peppers, radishes and snap peas for dunking, but you can use your favorite crunchy veggies.
Chickpea & Kale Toast
Ted & Chelsea Cavanaugh
This healthy toast recipe combines chickpeas, kale and feta for a savory bite.
Raspberry-Kefir Power Smoothie
Keeping ripe peeled bananas in your freezer means you’re always just one step away from a healthy smoothie. Kefir, peanut butter and flaxmeal add protein, probiotics and healthy fats.
Easy Black Bean Dip
This creamy bean dip is great for a party or picnic. Smoked paprika and ground chipotles add a robust, earthy flavor, but you can also use regular paprika and cayenne if you don’t have the other spices on hand.
