7 Healthy Summer Snack Recipes
Summer is a season of fresh produce, busy plans, and hot weather. We know how tempting it can be to load your plates with burgers, brats, chips, and potato salads, and, unfortunately, summer calories still count.
Below are seven healthy, delicious snack ideas that will leave you satisfied.
Cottage cheese & berries or cottage cheese with tomatoes
Is it possible to combine sweet and savory all while keeping the carb count low? Yes, it is. Cottage cheese is one of the best sources of the essential amino acid leucine, which is considered one of the most important amino acids for building and maintaining lean muscle. Cottage cheese is the perfect post-workout recovery food or everyday snack.
Cottage cheese & berries
A 3/4 cup with four sliced strawberries on top supplies 15 percent of your daily calcium needs and about half of your vitamin C requirements. Take advantage of summer and top your cottage cheese with seasonal fruit. You can also try seasoning with cinnamon or adding vanilla extract for some extra flavor.
Cottage cheese with tomatoes
A 1/2 cup serving of low-fat cottage cheese has 15 grams of protein and about 100 calories. Add a cup of grape or cherry tomatoes at about 50 calories for added fiber. Top it with fresh basil and pepper – or even a little balsamic vinegar – for a fun snack.
Banana and nut butter
This recipe may sound basic, but adding extra toppings to your banana and peanut butter will spice it up.
Ingredients
- a banana
- 1 tablespoon of nut butter
- Toppings: chopped nuts, chia seeds, shredded coconut
After peeling the banana, spread 1 tablespoon of nut butter. Then sprinkle on your toppings, pressing them lightly into the nut butter to ensure they stick. Slice the banana into pieces and enjoy right away or put in the freezer for later.
This snack has about 217 calories, depending on the nut butter and toppings, 16 grams of sugar, 8 grams of fat, 4 grams of fiber, and 5 grams of protein.
Chocolate avocado shake
This recipe only requires three ingredients and mimics ice cream, minus most of the fat, calories, and sugar.
Ingredients
- 1/2 cup of frozen banana chunks
- 1 cup of chocolate milk
- 1/2 of a ripe avocado
Just pulse the ingredients in a blender and you have your creamy shake. Pour the shake into a glass and place it in the freezer for about 45 minutes.
Homemade salsa
Tomato salsa is extremely easy to make and will be delicious with fresh tomatoes from the garden or farmer’s market.
Ingredients
- 4 diced tomatoes
- 1/2 cup diced onions – recommended to use a sweet Vidalia onion
- 3 Serrano Chiles, seeded and finely chopped
- 1/4 cup freshly chopped cilantro
- 1/2 tablespoon freshly minced garlic
- Juice from 1/2 a lime
- 1 teaspoon kosher salt
Now, all you need to do is combine the ingredients in a bowl and mix well. Alter portions to taste.
Mini Caprese salad skewers
Fresh summer ingredients will transform this classic dish.
Ingredients
- 1 basket of grape tomatoes
- 1 12 ounce package fresh mozzarella
- 1 large bunch of fresh basil
- Kosher salt
- Freshly ground pepper
- Extra virgin olive oil
Instructions
- Cut the cheese into 1/2 inches squares
- Cut the stems off the basil and cut the spine out of the leaves
- One toothpick skewer at a time, cut a tomato in half, tear off and fold a piece of basil and place it against the cut side of the tomato. Then place a piece of cheese on top of the basil to sandwich it between the cheese and tomato.
- Continue until you run out of tomatoes
- Lightly drizzle the skewers with olive oil then sprinkle with salt and freshly ground pepper.
Enjoy right away or refrigerate and save for later.
Hummus guac
Hummus mixed with guacamole may not sound very delectable, but the flavors blend together nicely, on top of being a very healthy dip option.
Ingredients
- 2 12 ounce packages of guacamole (or make your own)
- 1 pint of hummus with roasted garlic (or any flavor you want)
- 1 15.5 ounce can black beans (slightly drained)
- About 1 cup chunky salsa
- Salt and pepper to taste, if needed
Now, just mix the ingredients by hand and chill. Serve with pita, chips, or veggies.
5-ingredient granola bars
Summer is a busy time of year and with this recipe, you will always have a healthy, gluten-free, vegan snack to enjoy on the go.
Ingredients (10 bars)
- 1 large cup packed dates (pitted)
- 1/4 cup maple syrup or agave nectar (honey if not vegan)
- 1/4 cup creamy salted natural peanut butter or almond butter
- 1 cup roasted unsalted almonds (loosely chopped)
- 1 1/2 cups rolled oats
- Optional: chocolate chips, dried fruit, nuts, banana chips, vanilla, etc.
Instructions
- Process dates in a food processor (about 1 minute). They should form a “dough”-like consistency
- Optional: toast your oats and almonds, if raw, at 350 degrees for 10-15 minutes or until they are slightly golden brown.
- Place oats, almonds, and dates in a large mixing bowl
- Warm honey and peanut butter in a small saucepan over low heat. Stir and pour over the oat mixture, mix, breaking up the dates to disperse throughout.
- Once mixed well, transfer to an 8×8 inch baking dish lined with plastic wrap or parchment paper.
- Press down until uniformly flattened.
- Cover with parchment or plastic wrap and let them firm up in the fridge or freezer for about 15 to 20 minutes.
- Remove bars from pan and chop into 10 bars. Store in an airtight container for up to a few days or put them in the freezer to keep them fresh longer.
One bar has approximately 217 calories, 8 grams of fat, 1 gram saturated fat, 31 grams carbohydrates, 4 grams fiber, 19 grams sugar, and 6 grams protein.
If your summer has been too busy and you have found yourself out of the kitchen more and more, pick up some of our delicious, nutritious, grab-and-go meals at your nearest Xperience location. Let us know if you tried and enjoyed any of these recipes!