There’s something about watching a movie that makes you want to munch on a snack. Whether you’re in a theater or on your couch, you probably want to reach for a satisfying treat. But some snacks are better options than others. Sure, a giant tub of popcorn drenched in fake butter is delicious, but do you ever feel great after eating one? Not really. So the next time you catch a flick at home, try reaching for one of these 13 healthy snacks instead. (Or sneak them into the theater—we won’t tell).
Homemade Popcorn
Go old-school and buy a bag of popcorn kernels rather than the microwave version, says Elizabeth Huggins, RDN, LD, registered dietitian nutritionist at Hilton Head Health Wellness Resort & Spa. If you have an air popper, that’s the best option. “Three cups equal one serving of whole grains and deliver fiber to help keep you full, plus a crunchy, satisfying bite,” says Mia Syn, RD, registered dietitian. Otherwise, make it on the stovetop. Rather than butter, Huggins suggests spritzing the popcorn with avocado oil and topping it with nutritional yeast or your favorite spice blend.
Veggie Tray With Hummus
If you’re finding it hard to get in your daily servings of vegetables, snacking on them during a movie can be an easy strategy, says Avery Zenker, RD, registered dietitian at DiabetesTeam. You can either buy a pre-chopped veggie tray or make one yourself with vegetables like carrots, cucumbers, cherry tomatoes, celery, broccoli, and cauliflower. “Veggies are a source of fiber, vitamins, minerals, and antioxidants,” she says. “Hummus is a nutrient-dense dip that adds fiber, healthy fats, and some protein that help you feel satiated. This snack is good for the brain, gut, and blood sugar, and can have you feeling more energized after your movie rather than sluggish.”
Roasted Chickpeas
For a crunchy snack with staying power, Syn recommends roasted chickpeas. “They deliver plant protein and fiber, making them a nutrient-rich alternative to potato chips,” she explains. Plus, you can top them with different seasonings to customize the snack to your liking.
Personal Charcuterie Board
Make your own charcuterie board with a balance of different ingredients like grapes, nuts, cherry tomatoes, hummus, pickles, dried fruits, whole-grain crackers, and dark chocolate, Zenker says. “You can adjust it to suit your goals, like high fiber, high protein, or low sugar,” she explains. “This snack gives you a variety of nutrient-dense flavors and textures to enjoy.”
Homemade Fries
Craving something satisfying and crispy? Try making homemade fries made with sliced potatoes—keeping the skin on for more fiber, Zenker says. Toss them with a small amount of oil—or make them without oil if you’d like—and seasonings like salt, garlic, black pepper, and smoked paprika. “Fries made with minimally processed potatoes are more satiating than potato chips or fries from a restaurant,” she says. “They’re also higher in vitamins, minerals, and fiber, and lower in fat.”
Air Fryer Veggie Chips
Put your air fryer to use and make crispy, delicious veggie chips, Huggins suggests. Kale chips are especially delicious, but most vegetables will work. Top them with your favorite spices. “These snacks naturally contain fiber, protein, vitamins, minerals, phytonutrients, and minimize ultra-processed ingredients like sugar and hydrogenated fat,” she says.
Sliced Fruit
Fruit is a nutritious and whole-food snack that provides vitamins, minerals, fiber, and natural sugar, Zenker says. It’s also a healthier alternative to high-sugar sweets like candy. You can stick to one type of fruit, or enjoy a mix. Some good examples include watermelon, cantaloupe, apples, oranges, grapes, strawberries, blueberries, and pears. “Pair with nuts and seed or peanut butter for an even more satisfying snack,” she says.
Roasted Edamame
Roasted edamame is a crunchy and convenient snack that’s high in fiber, Zenker says. It’s also high in protein, which helps increase fullness even more. “A half-cup of roasted edamame contains about 9 grams of fiber and 22 grams of protein,” she explains. It’s also minimally processed, free of added sugar, and low in saturated fat. “The combination of protein and fiber makes them a satisfying snack that helps regulate appetite and manage hunger, which can help prevent mindless snacking and overeating that sometimes goes along with movies,” she notes.
DIY Crunchy Snack Mix
Why stick to one healthy snack when you can have several? “You can make your own high-protein, high-fiber, crunchy snack mix with ingredients like roasted edamame, popcorn, almonds, and low-sugar cereal,” Zenker explains. “The fiber and protein help you feel more satisfied, so you can eat in alignment with your body’s hunger and fullness cues.”
Dark Chocolate
Dark chocolate that’s at least 70-80% cocoa is high in antioxidants and lower in sugar than milk chocolate, Zenker says. It’s also a source of magnesium, iron, and fiber. “Enjoying a rich, decadent treat like dark chocolate can help you slow down and enjoy the experience rather than mindlessly snacking,” she explains.
Frozen Yogurt-Covered Raspberries
One cup of fresh raspberries contains 8 grams of fiber, Zenker says. “They’re a nutrient-dense whole food that provides vitamins, minerals, and antioxidants,” she explains. Coat raspberries in yogurt and freeze until solid. “This makes a sweet and satisfying snack that’s high in fiber and low in sugar.”
Apple Chips
Apple chips are crispy and crunchy like potato chips or crackers, but are less processed. “They’re virtually free of fat, which tends to be high in most potato chips,” Zenker explains. “They’re also a source of fiber, natural sugar, antioxidants, and micronutrients like potassium.” To add some protein to the snack, dip them in peanut butter.
Frozen Grapes
This probably isn’t the first time you’ve heard that frozen grapes taste like candy. Zenker suggests washing and freezing grapes and enjoying them as a nutrient-dense sweet treat. “They have no added sugar, and contain vitamins, minerals, and antioxidants,” she explains.