14 Healthy Snacks Recipes

Healthy Snacks Recipes in 2019



Healthy snacks are no longer just for kids. In fact, they are a very important piece of the Take Control Of Your Health Program. Choosing healthy foods is as important at snack time as at mealtime. Snacks can add fiber and nutrients to your diet without unwanted calories. They can give you an energy boost during the day and prevent you from overeating at meals, and they can also stabilize your blood sugar.


The trick to snacks is to plan ahead so that you do not get yourself into a situation where you are too hungry, and ready to grab anything to eat, good or bad. Think of a snack as a “mini meal” that will help you have a healthy diet, rather than as an opportunity to consume treats. With proper portions and the correct food choices, snacking will enhance, not hinder, your diet. In addition to the snack recipes in this section, please also remember that any leftovers that remain from any of the other recipes you have prepared, would make excellent snack choices.


In fact, it is recommended that you prepare more than you need for any given meal, in order to have extra portions of already prepared food on hand. This will not only save time preparing additional snacks, it will ensure that you have something healthy to grab between meals. Of course planning your snacks is the key to success.


It is not wise to wait until you are starving to look for a snack. In addition to leftovers, now that you know your individual metabolic type, you can be sure to have snack food on hand that is easily transportable, such as cut up organic vegetables, cubes of raw cheese, small containers of salad-ready lettuce and salad dressing, or hummus.


 A list of snack ideas:

  1.  Fresh organic fruit or a handful of dried fruit
  2.  Fresh raw organic vegetables—such as cut up carrots, celery, red and green pepper, with nut butter or yogurt.
  3. Whole grain or rice crackers with nut butter or cheese
  4. Yogurt and berries
  5. A handful of raw nuts and/or seeds
  6.  Hummus and carrot sticks
  7. A homemade smoothie with yogurt, raw egg, fruit, and/or whey powder
  8.  A piece of cold leftover chicken or turkey with raw veggie of choice
  9.  Roast beef slices with Dijon mustard and cucumber
  10. Hard boiled eggs
  11. Romaine lettuce leaves with turkey and avocado


Pan Toasted Cayenne Almonds and Pumpkin Seeds (PT)

4 servings

  • ½ cup raw almonds
  • ½ cup raw pumpkin seeds
  • cayenne pepper, to taste

1. Heat a small cast iron skillet over medium heat. Add almonds and pumpkin seeds with a sprinkle of cayenne pepper, to taste. Stirring frequently, toast until nuts and seeds are lightly browned. Remove from pan immediately.

2. Divide into four portions and serve


Recipe TypeCaloriesTotal Fat (grams)Carbs (grams)Protein (grams)

Spinach-Parmesan Stuffed Mushrooms

6 servings

  • 12 large mushrooms
  • 2 tablespoons minced shallots
  • 1 clove garlic, minced
  • 2 tablespoons olive oil
  • 1 cup finely chopped fresh spinach (PT), or chard (CT)
  • ¼ cup pine nuts, chopped fine
  • ¼ cup grated parmesan cheese
  • 2 tablespoons flat leaf parsley, chopped fine

1. Preheat oven to 425°F.

2. Wipe the mushrooms clean and gently remove the stems. Set caps aside.

3. Chop the mushroom stems to make 1 cup.

4. Heat the olive oil in a medium sauté pan over medium high heat until glistening. Add the mushroom stems, shallots, and garlic; sauté until tender and just starting to brown. Stir in the spinach, pine nuts, cheese, and parsley. Cook until spinach wilts, about 1–2 minutes.

5. Spoon spinach mixture into mushroom caps. Place stuffed mushrooms on a lightly oiled baking dish and cook for 8–10 minutes.

Recipe TypeCaloriesTotal Fat (grams)Carbs (grams)Protein (grams)

Sprout Stuffed Tomatoes (MT)


stuffed tomato snacks recipe

4 servings

  • 4 ripe avocados
  • 3 large ripe tomatoes, chopped
  • 1 packed cup alfalfa or sunflower sprouts, coarsely chopped Juice of
  • 2 lemons
  • 1 garlic clove, pressed
  • 2 scallions, minced
  • 2 teaspoons fresh cilantro, minced Drizzle umeboshi vinegar Toasted sesame seeds


1. Slice avocados lengthwise, remove pit, and set aside 4 halves. Mix remaining ingredients.

2. Smash remaining avocados, and mix with tomatoes, sprouts, lemon juice, garlic, scallions, and cilantro.

3. Stuff the 4 avocado halves with the tomato mixture.

4. Sprinkle with umeboshi vinegar and toasted sesame seeds

Recipe Type

CaloriesTotal Fat (grams)Carbs (grams)Protein (grams)


Super Boost Power Smoothie

4 servings

  • 4 cups rice milk (CT), or almond milk (PT)
  • 1 large banana
  • 2 tablespoons Whey protein powder or 4 raw eggs
  • 1 tablespoon bee pollen
  • ¼ cup almond butter (PT)
  • 1 teaspoon spirulina or other green powder
  • 2 tablespoons flax seeds
  • 1 cup blueberries
  • 1 inch piece fresh ginger
  • 2 teaspoons lemon juice
  • 2 fluid ounces aloe vera juice
  • 2 cups water

1. Place all ingredients into a blender. Mix until smooth

Recipe TypeCaloriesTotal Fat (grams)Carbs (grams)Protein (grams)



Chicken Liver Pate (PT)


Chicken liver pate healthy snacks recipe

8 servings

  • 8 ounces chicken liver
  • 1 cup sliced mushrooms
  • 2 tablespoons butter
  • 2 tablespoons olive oil
  • ½ cup chopped yellow onions
  • 1 clove garlic, minced
  • 2 tablespoons cognac , or other dark alcohol
  • ½ teaspoon of salt
  • ⅛ teaspoon of freshly ground black pepper
  • ⅛ teaspoon of cayenne pepper
  • ¼ teaspoon of powdered allspice Milk, as needed for consistency

1. Wash, dry, and chop livers.

2. Sauté mushrooms in butter and olive oil for 5 minutes. Remove mushrooms with a slotted spoon and set aside.

3. In the same pan add onions, liver, and garlic and cook 5 minutes. Remove from heat and cool slightly.

4. Put all ingredients in a blender or food processor. Cover and blend until mixture is well combined. If mixture is too thick, add some milk (1 tablespoon at a time).

5. Pack in crocks or a mold and refrigerate for 4–24 hours. Serve in the crocks or unmold and serve on a small plate. Will taste best at room temperature.



   Recipe Type       CaloriesTotal Fat (grams)Carbs (grams)     Protein         (grams)



Deviled Eggs

12 servings

  • 6 eggs, hard boiled
  • 1 ripe avocado, diced
  • 1 tablespoon fresh lemon juice
  • 2 tablespoons plain yogurt (PT), or low-fat plain yogurt (CT)
  • ½ teaspoon Dijon mustard Sea salt and pepper, to taste Paprika, to garnish

1. Cut each egg in half lengthwise and remove yolks. Place yolks in a bowl and mash with a fork. Add the avocado and lemon juice and mash together with yolks.

2. Add the yogurt and mustard. Season to taste with salt and pepper.

3. Spoon yolk mixture evenly into egg white halves. Garnish with a sprinkling of paprika.


Recipe Type

CaloriesTotal Fat (grams)Carbs (grams)Protein (grams)










Grilled Skewers of Apples and Spinach-Chicken Sausage (PT)


4 servings

  • 4 spinach-chicken sausages, each cut into
  • 4 pieces 2 large green apples, each cut into 8 pieces
  • 1 medium onion lime wedges, for serving

1. Cut the onion in eighths: First, cut it from the top to root into quarters; then cut each quarter in half crosswise. This makes it easy to separate the onion into individual layers.

2. Thread the sausage pieces on skewers, alternating them with pieces of apple and onion.

3. Heat the grill to high. Place the sausage skewers on the grill until the sausage browns.

4. Remove and serve with lime wedges.

Recipe TypeCaloriesTotal Fat (grams)Carbs (grams)Protein (grams)

Summer time Avocado Bruschetta


6 servings

  • 2 avocados, cut into
  • ½-inch pieces 2 scallions,chopped
  • 2 small tomatoes, seeded and diced 2 tablespoons fresh lime juice
  • 1 tablespoon white wine vinegar
  • 1 tablespoon extra virgin olive oil
  • 2 teaspoons hot sauce
  • ½ teaspoon garlic powder
  • ½ teaspoon salt
  • ¼ cup chopped fresh cilantro


  • 3 tablespoons olive oil
  • 1 clove of garlic, finely minced
  • ½ teaspoon salt 36 whole-wheat French bread slices

1. Combine all ingredients, except cilantro, in a bowl; toss gently to combine. Cover and chill for 2 hours.

2. Preheat oven at 375°F. Combine the 3 tablespoons of olive oil, garlic, and salt. Spread bread slices in a single-layer on a baking pan, and brush evenly with the olive oil and garlic mixture. Bake for 10 minutes or until toasted; cool.

3. Top each toast evenly with avocado mixture. Sprinkle with cilantro before serving

*For a wheat-free alternative, serve on wheat-free bread, crispy rice or flax crackers, or as a filling in a romaine lettuce leaf.
PT: Instead of serving avocado mixture on bread or crackers, serve over a piece of grilled chicken thigh, or add 1 cup of cooked and diced chicken thigh to avocado mixture and serve in a romaine lettuce leaf.

Recipe TypeCaloriesTotal Fat (grams)Carbs (grams)Protein (grams)


Avocado Mixture:

CaloriesTotal Fat (grams)Carbs (grams)Protein (grams)



Avocado + Chicken Thigh Without Skin:

CaloriesTotal Fat (grams)Carbs (grams)Protein (grams)



Avocado + With Skin:

CaloriesTotal Fat (grams)Carbs (grams)Protein (grams)



Carb Type (Avocado + Baguette): 

CaloriesTotal Fat (grams)Carbs (grams)Protein (grams)

*Baguette calories are so high due to 6 pieces baguette per serving


Yogurt-Spinach Dip


4 servings

  • 2 cups steamed spinach
  • 1 tablespoon olive oil
  • 1 cup chopped green onions
  • 1 tablespoon minced garlic
  • 1 cup plain yogurt (PT), or low-fat yogurt (CT)
  • ½ cup finely grated raw parmesan cheese
  • 2 tablespoons fresh lemon juice
  • ⅛ teaspoon cayenne pepper Sea salt and freshly ground pepper

1. Place cooked spinach in a colander; squeeze out all excess liquid.

2. In a medium skillet over medium heat, heat oil until shimmering. Add the onions and garlic. Cook, stirring often until fragrant and softened, about 2 minutes.

3. Transfer into a bowl. Add the spinach, yogurt, cheese, lemon juice, cayenne pepper and salt, to taste. Mix well and put in serving bowl.

PT: Serve with celery sticks and cauliflower florets.
CT: Serve with bell pepper strips and broccoli florets.


Recipe TypeCaloriesTotal Fat (grams)Carbs (grams)Protein (grams)

Sunflower Loaf

12 servings

  • 1 tablespoon coconut oil
  • 1 medium red onion, chopped
  • 1 cup cooked brown rice
  • 3 cloves garlic, minced
  • 1 cup sunflower seeds, raw, soaked overnight
  • ¼ cup warm water
  • ⅓ cup melted raw butter or olive oil
  • ½ cup flour
  • ½ cup nutritional yeast
  • ¼ cup tamari
  • 1½ teaspoons dried basil
  • 1 tablespoon toasted sesame seeds

1. Preheat oven to 350°F. Brush oil onto 2 loaf pans.

2. Place all the ingredients in a food processor or blender and blend until smooth.

3. Pour the mixture into pans. Bake 40 minutes, or till firm.

4. Loosen loaves from pans with a spatula and empty onto a cooling rack. Once cooled, wrap well in plastic to store.

5. Can be stored in refrigerator for up to 2 weeks.

CT: Eat this sparingly as seeds are not your ideal food.



Recipe TypeCaloriesTotal Fat (grams)Carbs (grams)Protein (grams)


Garlic Hummus with Celery and Pita Crisps


4–6 servings

  • 2 cups garbanzo beans
  • ¼ cup tahini Juice of 3 lemons 2 garlic cloves Salt, to taste
  • 2 celery stalks, sliced Pita crisps (recipe follows)

1. In a food processor or blender combine all ingredients and blend until smooth. Serve with celery slices and pita crisps.

Pita Crisps:

  • 2 whole wheat pita breads
  • ⅛ cup olive oil Coarse salt, to taste Freshly ground pepper, to taste

1. Preheat oven to 350°F. Split the pita breads in half horizontally, brush cut sides with olive oil. Cut each round into eight wedges.

2. Arrange, cut sides up, on a rimmed baking sheet. Sprinkle with coarse salt and ground pepper. Bake until golden and crisp, 10 to 12 minutes.
Note: For a low-carb, wheat-free substitution, you may also use the hummus as a vegetable dip instead of using pita crisps.



Recipe TypeCaloriesTotal Fat (grams)Carbs (grams)Protein (grams)

Cumin Spiced Lettuce Roll (MT)

4–5 servings

  • 1 head leaf lettuce (butter or red leaf)
  • 1 avocado, peeled and sliced into strips
  • 2 scallions, minced
  • 1 red pepper, minced Alfalfa sprouts


  • 3 tablespoons fresh lemon juice
  • 1 teaspoon honey
  • 1 teaspoon ground cumin
  • ½ teaspoon cayenne pepper Salt to taste
  • ¼ cup olive oil

1. Cut out the lettuce cores. Separate leaves.

2. Top with some minced scallions and a few pieces of red pepper. Add some sprouts and roll the leaf carefully.

3. Secure with toothpick. Continue the process with the remaining ingredients.

4. Whisk together lemon juice through salt. Then add olive oil. Serve with lettuce rolls.

Recipe TypeCaloriesTotal Fat (grams)Carbs (grams)Protein (grams)

Crudités with Tangy Garlic-Scallion Dip


10 servings

  • 1 red bell pepper (CT), or 8 ounces sliced mushrooms (PT)
  • 1 yellow bell pepper (CT), or ½ head cauliflower, cut in florets (PT)
  • 8 celery stalks 2 tablespoons diced scallions
  • 2 tablespoons minced garlic
  • 1 tablespoon fresh minced ginger
  • 2 tablespoons tamari soy sauce
  • 3 tablespoons almond butter
  • 2 tablespoons brown rice syrup
  • 1 15-ounce can chickpeas, drained
  • 3 tablespoons rice wine vinegar
  • ½ teaspoon Tabasco
  • 2 tablespoons gomasio (ground sesame seeds and sea salt)
  • ½ teaspoon sea salt

1. Cut peppers and celery into strips.

2. In a food processor, combine scallions, garlic, ginger, tamari, almond butter, rice syrup, chickpeas, vinegar, and hot sauce. Blend for about 4 minutes.

3. With the food processor running, add the gomasio and salt and blend for another 30 seconds.

4. Place dip in a bowl and place on a chilled platter. Spread the cutup vegetables around dip bowl and serve.



Recipe TypeCaloriesTotal Fat (grams)Carbs (grams)Protein (grams)

Cinnamon Flax Fruit


4 servings

  • 1 teaspoon ground cinnamon
  • 4 tablespoons flax seeds Sliced banana or apple

1. Grind the flax seeds in a coffee grinder. Add cinnamon.

2. Top fruit with flax mix.

PT: Use bananas and green apples that are not fully ripe (and therefore contain less sugar).



Recipe TypeCaloriesTotal Fat (grams)Carbs (grams)Protein (grams)



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