Source: Freeskyline, AdobeStock Healthy snacks help maintain energy throughout the day and prevent overeating during main meals. A good balance of proteins, fats, and complex carbohydrates is especially important here, and small portions are convenient to take to work, school, or on the go. We're sharing 12 healthy snack recipes that definitely won't disappoint you!
1. Egg Muffins with Quinoa
Source: AdobeStock An interesting twist on a proven classic.
You will need: 4 eggs, 1/2 cup cooked quinoa, 80 g hard cheese, 1 handful sun-dried tomatoes, 2 button mushrooms, salt, paprika.
Preparation: Finely chop the mushrooms and sun-dried tomatoes, grate the cheese, and mix all ingredients well. Pour the mixture into muffin molds and bake for 17-20 minutes in the oven at 180 degrees Celsius.
2. Chia Pudding with Berries
Source: AdobeStock Healthy fiber, equally healthy fats, and excellent satiety!
You will need: 3 tbsp chia seeds, 250 ml regular or plant-based milk, 1 tsp honey, 80 g berries.
Preparation: Mix chia seeds, milk, and honey, divide into jars, and refrigerate for 4 hours. Add berries before serving.
3. Frozen Yogurt with Berries and Granola
Source: AdobeStock A delightful alternative to ice cream and sweets.
You will need: 400 g Greek yogurt, 1-2 tbsp honey or syrup, 1 tsp vanilla extract, 120 g berries, 40 g granola.
Preparation: Mix yogurt, honey, and vanilla extract, then spread the mixture onto a baking sheet lined with parchment paper. Sprinkle with berries and granola, freeze for 3-4 hours, then break into pieces. You can store it in an airtight container in the freezer.
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4. Healthy Lavash Roll with Hummus and Vegetables
Source: AdobeStock Fits not only a healthy diet but also a vegan one.
You will need: 1 lavash sheet, 100 g hummus, 1 carrot, 1 cucumber, lettuce leaves.
Preparation: Cut the carrot and cucumber into thin strips. Spread hummus on the lavash, layer with lettuce leaves and vegetables, and roll tightly. Cut into several pieces for convenience.
5. Healthy Oatmeal and Peanut Butter Balls
Source: AdobeStock If you like, add vanilla extract or spices to taste.
You will need: 50 g rolled oats, 25 g shredded coconut, 50 g peanut butter, 50 g honey, 1 tsp chia seeds.
Preparation: Thoroughly mix all ingredients and form small balls from the mixture. Place them on parchment paper and refrigerate for 10-15 minutes.
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6. Quesadilla with Beans and Vegetables
Source: AdobeStock Boil the beans in advance or use canned ones.
You will need: 2 tortillas, 100 g cooked red beans, 100 g cheddar or other hard cheese, 1/2 red onion, 1 tomato, 1/2 avocado, 1/2 bell pepper, 50 ml sour cream or yogurt, cilantro, garlic, salt, spices.
Preparation: Mince and sauté the onion until soft, then add the beans, chopped tomato, and bell pepper, and simmer for 5 minutes. Separately, slice the avocado and grate the cheese. For the sauce, mix sour cream, chopped cilantro, garlic, salt, and spices to taste. Spread half of each tortilla with this sauce, layer with the filling, sprinkle with cheese, and fold the tortillas in half. Lightly fry the quesadillas in a dry pan.
7. Bulgur and Vegetable Salad Bowl
Source: AdobeStock Other favorite grains will also work perfectly.
You will need: 80 g bulgur, 1 cucumber, 1 tomato, 1/2 bell pepper, 1 handful microgreens, 40 g feta, olive oil, lemon juice.
Preparation: Cook bulgur according to package directions until done, arbitrarily chop the vegetables, and crumble the feta. Arrange all ingredients beautifully in a bowl or container, then drizzle with olive oil and lemon juice.
8. Cucumber Rolls with Cream Cheese
Source: AdobeStock Ready in just a few minutes for a quick bite.
You will need: 1 long cucumber, 100 g cream cheese, 15 g walnuts, 3 sprigs of herbs.
Preparation: Mix cream cheese, chopped walnuts, and herbs. Slice the cucumber into thin, long strips and roll a small amount of filling into each one.
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9. Baked Chickpeas with Spices
Source: AdobeStock An interesting snack that also stores wonderfully.
You will need: 150 g chickpeas, 1 tbsp olive oil, salt, turmeric, smoked paprika, dried garlic, other spices to taste.
Preparation: Soak the chickpeas overnight, then boil them until tender according to package instructions. Drain the water and let them dry completely.
Mix the cooked chickpeas with olive oil and all the spices, spread them in a single layer on parchment paper, and bake for 20 minutes in the oven at 200 degrees Celsius, making sure to stir after 10 minutes.
10. Carrot Roll with Cream Cheese
Source: AdobeStock A healthy and, in addition, very vibrant snack.
You will need: 400 g carrots, 4 eggs, 200 g cream cheese, 25 g herbs, 2 tbsp vegetable oil, salt, spices.
Preparation: Grate the carrots and sauté them for 10 minutes in vegetable oil, stirring occasionally. Separate the egg yolks from the whites and mix the yolks with the cooled carrots. Whisk the egg whites with salt until stiff peaks form and gently fold them into the carrot mixture with a spatula.
Spread the resulting batter onto parchment paper in the form of a thin rectangular crust and bake for 10-15 minutes in the oven at 180 degrees Celsius. Then let it cool for another 10-15 minutes, and in the meantime, mix the cream cheese, chopped herbs, and spices to taste.
Spread this filling over the crust, roll it tightly, wrap it in cling film, and refrigerate for 2 hours, then cut into individual pieces.
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11. Zucchini and Cheese Crackers
Source: AdobeStock An indispensable recipe during the peak season of fresh vegetables.
You will need: 400 g zucchini, 120 g mozzarella or hard cheese, 1 egg, 25-40 g flour, 2 green onion stalks, 1 clove garlic, salt, spices.
Preparation: Grate the zucchini, salt it, let it sit for 15 minutes, and thoroughly squeeze out excess juice. Mix with the egg, chopped green onion, minced garlic, salt, and spices to taste.
Gradually add flour, adjusting to the consistency of the dough. Spread a thin crust onto parchment paper and bake for 25-30 minutes in the oven at 200 degrees Celsius until golden brown and crispy at the edges. Then sprinkle with grated cheese and bake for another 10-12 minutes at 180 degrees Celsius. Cut the finished crust into individual pieces.
12. Lavash Roll with Salmon and Avocado
Source: AdobeStock A versatile cold snack that fits perfectly into your daily menu.
You will need: 2 lavash sheets, 200 g lightly salted salmon, 1 avocado, 1 cucumber, 200 g cream cheese, 25 g salad leaves, herbs.
Preparation: Spread half of the cream cheese on the first lavash, sprinkle with chopped herbs, and arrange the salad leaves. Cover with the second sheet, spread with the remaining cheese, and sprinkle with herbs again.
Arbitrarily slice and arrange the lightly salted fish, avocado, and cucumber. Roll tightly, wrap it in cling film, refrigerate for 2 hours, then cut into individual pieces and serve.