{"id":270196,"date":"2026-01-29T13:36:14","date_gmt":"2026-01-29T13:36:14","guid":{"rendered":"https:\/\/www.newsbeep.com\/ie\/270196\/"},"modified":"2026-01-29T13:36:14","modified_gmt":"2026-01-29T13:36:14","slug":"we-asked-9-dietitians-for-their-favorite-healthy-snacks-heres-what-they-recommend","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ie\/270196\/","title":{"rendered":"We Asked 9 Dietitians for Their Favorite Healthy Snacks\u2014Here\u2019s What They Recommend"},"content":{"rendered":"

People can\u2019t seem to get enough of \u201cwhat I eat in a day\u201d content from nutrition experts. If you\u2019ve ever wanted to peek inside an RD\u2019s snack drawer, look no further. We\u2019ve polled nine professional dietitians to discover their top snack food choices<\/a>, and these are some of their favorites. Bonus: They’re super quick to prepare, too!\n<\/p>\n

Dried Edamame <\/p>\n

\u201cOne of my go-to snacks is dried edamame beans<\/a>, as they provide a salty, satisfying crunch<\/a> you crave in a snack,\u201d says Amy Davis, RDN, registered dietitian and founder of Amy Davis Nutrition, LLC<\/a>. And these dried veggie snacks just so happen to be available in many grocery stores nationwide. \u201cThey offer about 14 grams of plant-based protein<\/a> and five grams of fiber per one-third cup serving, keeping you satisfied until your next meal,\u201d David adds. \u201cAnd since they are shelf-stable, they are a perfect option to pack for travel and busy days.\u201d Edamame, or soy beans, are also incredible sources of heart-healthy unsaturated fat and soy isoflavones, a group of plant compounds that supports bone, heart, immune, and hormonal health.\n<\/p>\n

Peanut Butter Banana Toast <\/p>\n

When it comes to her ultimate snack-time grab, Megan Huff, RD, dietitian and owner of Nutrition by Megan<\/a> reaches for a tried and true favorite. \u201cWhen you need a quick and satisfying snack, peanut butter banana toast is a great, balanced option,\u201d she says. \u201cIt provides a mix of protein, carbohydrates, and healthy fats which support balanced blood sugar levels.\u201d Consider opting for whole grain toast<\/a> for a more satisfying, high-fiber snack and low-ingredient peanut butter to avoid added sugars and preservatives.\n<\/p>\n

Greek Yogurt With Berries and Nuts <\/p>\n

Yogurt and fruit<\/a> is a classic snack for good reason\u2014and a top choice of Lisa Andrews, MEd, RD, LD<\/a>, owner and consultant of Sound Bites Nutrition<\/a>. \u201cThis snack provides both protein and fiber<\/a> to keep you feeling fuller longer between meals,\u201d she explains. The addition of nuts also rounds off the macronutrient trio by providing anti-inflammatory, unsaturated fats.\n<\/p>\n

Roasted Chickpeas <\/p>\n

Meanwhile, roasted chickpeas<\/a> are the go-to savory snack of Sapna Peruvemba, MS, RDN, registered dietitian and founder of Health by Sapna<\/a>. These toasted legumes are starting to gain serious traction in the mainstream market, too, as nutritious, delicious substitutes for classics like chips, pretzels, and cheese puffs\u2014though they can also be made at home. \u201cRoasting chickpeas in the oven makes them crispy and crunchy, and you can flavor them with whatever seasonings you love\u2014smoky paprika, garlic powder, or even cinnamon for a fun twist,\u201d Peruvemba says. A half-cup of chickpeas has seven grams of protein, six grams of fiber, and essential minerals like manganese, copper, iron, and zinc\u2014supportive of tissue, gut, heart, and immune health. \u201cResearch has shown<\/a> that adding legumes like chickpeas to your diet may lower the risk of heart disease and even contribute to a longer lifespan,\u201d Peruvemba adds.\n<\/p>\n

Savory Cottage Cheese Bowl <\/p>\n

\u201cI am obsessed with cottage cheese<\/a>, and was way before it became a hot item again,\u201d says Samina Kalloo, RDN, CDN, NY-based dietitian and founder of Samina Kalloo Nutrition<\/a>. \u201cI like to view snacks as mini-meals, which include a combo of protein, fiber, and healthy fats to help keep me fuller and more satisfied for a longer period of time,\u201d she says. \u201cIt’s best to focus on pairings of protein with fiber versus a single food.\u201d Kalloo makes her cottage cheese bowl with probiotic-rich cottage cheese<\/a> (not all brands contain these healthy bacteria!) and thinly sliced cucumbers, red onion, cherry tomatoes, and a sprinkle of dried dill or smoked paprika. \u201cThe cottage cheese provides high-quality protein for hormonal health and muscle support, and fiber-rich veggies<\/a> for added nutrients and digestion support,\u201d Kalloo adds.\n<\/p>\n

Oatmeal Breakfast Cookies <\/p>\n

At snack time, nothing is more satisfying for Rebecca Jaspan, registered dietitian and owner of Rebecca Jaspan Nutrition<\/a>, than a hearty oatmeal breakfast cookie<\/a>. \u201cI always keep a batch of homemade oatmeal breakfast cookies in my freezer to warm up for a quick snack. They are packed with so many nutritious ingredients including flaxseed, almond butter, and pumpkin puree,\u201d she says.\n<\/p>\n

While there are plenty of oatmeal breakfast cookie recipes to choose from online, look for options that are low in less healthy ingredients\u2014like butter and added sugar\u2014and high in the nutrient-added mix-ins, such as increased fiber, healthy fat, protein, and micronutrient content.\n<\/p>\n

Dates and Tahini <\/p>\n

\u201cThis is a popular snack combo served with coffee or tea that I discovered when visiting the Middle East,\u201d says Roxana Ehsani<\/a>, MS, RD, CSSD, sports dietitian. Instead of the recently popular nut butter-filled dates coated in chocolate, Ehsani fills Medjool dates<\/a> with tahini for the perfect afternoon snack. \u201cIt\u2019s a great combo of complex carbs from the dates and protein and healthy fats from the tahini. Medjool dates also contain a few grams of fiber, which aids in fullness and supports healthy blood sugar levels,\u201d she says. These nutrients encourage better heart and gut health<\/a>, too!\n<\/p>\n

Mini Stuffed Peppers <\/p>\n

\u201cI like to cut mini peppers in half, fill each half with goat cheese, and top with everything bagel seasoning,\u201d shares Eliza Whitaker, MS, RDN, registered dietitian and founder of Nourished Nutrition and Fitness<\/a>. Each of the ingredients in this creative snack brings something unique to the table nutritionally. \u201cThe goat cheese offers protein while the mini sweet peppers contain fiber, both of which provide balance and leave you feeling fuller longer while also supporting blood sugar levels to prevent crashes after eating,\u201d Whitaker explains. Plus, those adorable mini peppers boast impressive levels of immune-boosting vitamins<\/a> A and C.\n<\/p>\n

Tuna Cucumber Bites <\/p>\n

Staying on the mini vegetable train, Kristen Carli, MS, RD, owner of Camelback Nutrition & Wellness<\/a>, loves to reach for mini cucumber bites topped with tuna salad prepared with Greek yogurt. \u201cWhen it comes to snacks, it\u2019s good to remember this simple snack formula: protein plus produce,\u201d she says. \u201cThis combination will keep you satiated by filling you up\u2026and works every time.\u201d This savory, crunchy snack not only meets this criteria but also boasts anti-inflammatory omega-3 fatty acids<\/a> from the tuna, high levels of water from the cucumber, and plenty of probiotics from the Greek yogurt. \u201cI\u2019ve recently been trying to increase my fish intake, so I have been especially loving this snack,\u201d she adds.\n<\/p>\n