Top Snack Ideas for High School Students

Navigating the world of high school often means balancing academics, extracurricular activities, and social life. Amidst this whirlwind, maintaining healthy eating habits can be challenging, especially when it comes to snacks. This article explores a variety of snack options that are both nutritious and appealing to high school students, drawing upon expert advice and popular choices.

The Importance of Healthy Snacks for Teens

Teenagers require consistent, nutrient-dense meals and snacks to fuel their growing bodies. Adolescence is a period of rapid growth and development that necessitates optimal intake of macronutrients (fat, protein, and carbs) and micronutrients (vitamins and minerals). Proper nutrition may help teens excel in academic and athletic pursuits. Many popular snacks are high in refined grains, added sugars, and other ingredients that should be limited in teenagers’ diets.

Key Considerations for Choosing Snacks

When selecting snacks for high schoolers, it's important to consider several factors:

Nutrient Density: Opt for snacks that provide essential nutrients such as protein, fiber, healthy fats, vitamins, and minerals.
Added Sugar: Minimize snacks high in added sugars, as these can lead to energy crashes and other health issues. Aim for options with less than 6 grams of added sugar.
Whole Foods: Prioritize snacks made from whole, unprocessed ingredients.
Convenience: Choose snacks that are easy to pack, transport, and consume on the go.

Registered Dietitian (RD) Mom Tip: When looking for snacks, try to choose options that have at least 3 grams of protein and/or fiber and less than 5-6 grams of added sugar.

Crunchy Snack Options

Everyone loves a crunchy snack! Here are some kid-friendly, low-in-added-sugar options that can be paired with sliced cheese or a healthy dip for a more satisfying snack:

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Flavored Popcorn Chips: A light and flavorful alternative to traditional potato chips, with some options containing a little fiber.
Love Corn: A cleaner brand of corn nuts that comes in individual bags and several kid-friendly flavors like BBQ and Cheddar.
The Only Bean Crunchy Roasted Edamame Bean Snacks: An individual pack provides 11 grams of protein and 4 grams of fiber.
Biena Chickpea Snack Packs: Another crunchy bean snack.
Veggie Chips: A fun way to incorporate veggies, presenting them in a kid-friendly way.
Bean Puffs: A more nutritious option for puffed chips, made from a variety of types of beans and offering more protein.
Crunchy Chickpeas: Roasted and flavored chickpeas, offering a salty and protein-packed snack.
Indian-Style Oven Chips: Spice up snack time with these potato wedges, flavored with turmeric, ginger, fennel seeds, and cayenne pepper and oven-baked until crisp and golden. For a more filling snack, leave the potato skins on to bump up the fibre.

Granola and Protein Bar Options

Granola and protein bars can be a convenient source of energy and nutrients. When choosing bars, look for options that are lower in added sugar and higher in protein and fiber.

Larabar Trail Mix Bars: 4g protein, 2g fiber, 4g added sugar.
Kind Soft Baked Squares: 5g protein, 4g fiber, 7g added sugar - Good for those who don’t want a super chewy or crunchy option.
Aloha Bars: A good option that doesn’t have stevia.
88 Acres and Go Macro: Some good options.
CLIF Kid Zbar®: Made with energizing whole grains from organic oats, this great-tasting snack bar will fuel kids’ active bodies and creative minds.
CLIF Kid Zbar® Protein: A ready-to-go, wholesome snack bar that contains 5 grams of hunger-helping protein.
Thunderbird Real Food Bars, RXBARs, Lärabars: These bars are only sweetened with fruit and provide a good source of protein, fiber, and healthy fats.
Purely Elizabeth Granola Bars, Health Warrior Chia Bars, Autumn’s Gold Granola Bars: These bars contain less than 6 grams of added sugar per bar.

Dairy and Yogurt Options

Dairy products can be a great source of protein and calcium. Choose options that are lower in added sugar.

Chobani Less Sugar: 12g protein, 0g fiber, 5g added sugar - this is one of the best flavored yogurt options.
Drinkable or Squeezable Yogurt: Contain some calcium and vitamin D - important nutrients for growing kids. Look for brands with no artificial flavors or colors and a low amount of added sugar.
Greek Yogurt Parfait: Layer a Mason jar with full fat Greek yogurt, fresh berries, chopped nuts, and chia seeds for a tasty, protein-packed parfait.
Cheese Sticks: Whole milk cheese provides calcium, protein, and healthy fats, as well as important minerals, including zinc and selenium, that support immune health. Tillamook and Organic Valley are two companies that make high quality cheese sticks perfect for snacking.
Instant Frozen Berry Yogurt: Simply whizz up some Greek yogurt with mixed frozen berries and sweeten to taste with honey or agave syrup.

Fruit Options

Fruit is a great source of vitamins, minerals, and fiber. Fresh, canned, dried, and frozen fruit are all good options.

Apple Slices with Squeezable Nut Butter: Sweet apples and salty nut butter are always a delicious combination. Butters made with soy or sunflower seeds may be a more appropriate option for some schools.
Grapes and a Cheese Stick: Grapes are a nutritious snack loved by all. Pair them with a cheese stick to add some satisfying protein.
Fruit Leather: A great way to add some natural sweetness, typically made with real fruit puree and no added sugars.
Dried Fruit: Pair it with a handful of nuts or seeds for a more filling snack. Several companies sell unsweetened dried fruit products.

Protein-Packed Snacks

Protein is essential for muscle-building, recovery, and satiety.

Hard-Boiled Egg: A good source of complete protein and important nutrients, easy to prep ahead. Sprinkle halved eggs with a dash of salt or sweet paprika for added flavor.
Jerky: A great source of portable protein, look for brands with softer texture or cut up strips into bite-size pieces that are easier to chew.
Turkey Sticks: A jerky alternative made with ground turkey that provide a convenient, portable protein source.
Edamame: Steamed edamame (still in the shell) is one of the go-to snacks.
Deviled Eggs: A tasty way to boost protein intake, using Greek yogurt in this healthy deviled egg recipe.
Tuna and Cheddar Lunch Box Bites: Tuna is an excellent source of highly absorbable protein and provides omega-3 fats, which are important for teens’ brain development and function.
Edamame, Chickpea, and Feta Salad: Packed with plant-based protein and a perfect choice for vegetarian teens, with feta adding a boost of calcium and healthy fat.
Chicken Salad with Apple, Cranberry, and Walnuts: Combines protein-packed chicken with apples, dried cranberries, and walnuts for a savory and sweet snack.
Nutty Chicken Satay Strips: Use chunky peanut butter and curry powder to add plenty of flavour to lean chicken breast fillets. This recipe will last for two days in the fridge and taste as good cold as they do hot.

Nut-Free Snack Options

Finding nut-free snacks can be challenging, especially for schools with nut-free policies.

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Roasted Chickpeas: Crunchy, salty, and packed with plant-based protein.
Five-Ingredient Nut-Free Trail Mix: Contains a mix of nutrient-dense seeds, dried fruit, and dark chocolate chips.
Mini Muffins: Allergy-friendly and lunch box ready, free of peanuts, tree nuts, dairy, eggs, and sesame, and also have a gluten-free option.

Quick and Easy Homemade Snacks

Apple and Nut Butter Sandwiches: Spread favorite nut butter between sliced apple rounds for a fiber- and protein-rich snack. Roll the edges in hemp seeds, chia seeds, or chopped nuts for extra crunch.
Hummus Jars: Layer the bottom of a Mason jar with hummus, then fill the jar with sliced veggies like carrots, cucumber, celery, and zucchini.
Mozzarella and Cherry Tomato Skewers: Loaded with calcium, healthy fats, protein, and lycopene.
Bento Snack Boxes: Fill a bento box with a variety of foods rich in fiber, healthy fats, and protein. For example, pair a hard-boiled egg with veggie sticks, fresh fruit, whole grain crackers, and guacamole.
Veggie, Cheese, and Egg Muffins: Store these protein-packed muffins in the fridge or freezer so your teen can reheat them as needed.
Cheese, Apple, and Grape Skewers: Stick cubes of cheese, whole red or green grapes, and apple chunks on wooden skewers to create a nutrient-dense, teen-friendly snack.
Guacamole, Veggies, and Tortilla Chips: Avocados are high in healthy fats, fiber, magnesium, folate, and potassium.
Nut Butter and Banana Open-Face Sandwich: Spread almond, peanut, or cashew butter on a slice of nutritious bread like Ezekiel bread, then top it with a sliced banana and drizzle of honey.
Whole Grain Quesadilla: Fill a whole grain tortilla with roasted veggies and cheese for a savory quesadilla packed with important nutrients.
Rosemary, Garlic & Chilli Popcorn: Try this savoury flavour combination for a low-sugar option.
Egg & Rocket Pizzas: Use seeded tortilla wraps as cheat's pizza bases, topped with a simple tomato and pepper sauce and an egg, cracked into the centre.
Ultimate Tomato Salsa: Combine tomatoes, red onions, garlic, white wine vinegar, lime and coriander to make a delicious dip. Serve with crunchy crudités or toasted pitta bread.
Healthy Flapjacks: Packed with oats, banana, dates and walnuts to give an energy boost during the day.
Healthy Banana Bread: This low-fat loaf uses up overripe bananas and a blend of self-raising and wholemeal flour to increase the fibre content.

Smoothie Options

Peanut Butter and Jelly Date Smoothie: Boasts a classic peanut butter and jelly taste without the added sugar, naturally sweetened with dates and has a pop of protein from natural peanut butter.
Chocolate Cherry Smoothie: Loaded with healthy ingredients like cottage cheese and sweetened with fruit - not sugar.
Green Smoothie: Has a fruity taste from orange, banana, and strawberries but contains a healthy dose of spinach.
Avocado Berry Smoothie: Combines creamy avocado and sweet berries in a super nutritious beverage. Add Greek yogurt or nut butter to up the protein content.
Peanut Butter Oatmeal Apple Smoothie: Apples and cinnamon make for a flavorful combo in this filling smoothie. Add a scoop of protein powder to make it more substantial.

Snack Ideas in a Rush

Cereal is a perfect bite-size snack that offers endless options. Cereals shaped like O’s and mini whole-wheat or rice squares are perfect for snacking. Kids can get involved by making their own unique snack mix with several options. Look for whole-grain cereals with a lower added sugar content.
Chips and guac are now portable enough to take as a school snack thanks to single-serve guacamole options. Pair them with whole-grain chips and you have a downright delightful and nutritious snack for kids.
Olives are a source of unsaturated fat and a wholesome school snack option. You can find them in single-serve cups or pouches, but the most affordable option is to portion them out yourself from a can.
Cucumber Slices and Hummus: Crunchy, refreshing, and light in flavor, cucumbers are a great gateway veggie to use as a school snack. Pair them with single-serve hummus cups or even some ranch dressing for a snack win!
Cashews and Dried Cranberries: A great way to build their base for whole-food snack options. Pair with dried cranberries for a sweet, salty, and tart combo that’s sure to please.
Premade energy bites that are packed with healthy ingredients like dried fruit, coconut, nuts, and oats.
Nut butter packets can be spread on fruit, veggies, or dark chocolate - or simply enjoyed on their own.
Veggie Frittata that’s easy to slice and enjoy as a snack or meal.
Stuffed Sweet Potato with baked veggies, chicken, beans, or avocado to create an irresistible mini meal.
Quinoa Salad Jar with sundried tomatoes, cucumbers, cherry tomatoes, and feta cheese.

Road Trip Snacks

When eating in the car or while commuting is unavoidable, consider fresh fruits and veggies, cheese sticks, hard boiled eggs, and yogurt in the cooler and crackers, trail mix, muffins, jerky, granola bars, and more in the snack bag!

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