Are you more of a sweet or savory type?
If you answered “savory,” you probably have a harder time finding nutritious snack ideas. Most suggestions online revolve around sweet options: fruits, cookies, yogurts, granola... But there are many healthy, savory snacks that easily fit into your eating habits, are simple to prepare, and very satisfying.
What is a snack?
A snack is a small meal eaten between main meals to avoid hunger and maintain energy. For a complete snack, it is recommended to include both a source of carbohydrates (quick energy) and protein (prolonged satiety). This combination supports better appetite control and sustained energy throughout the day.
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A Variety of Savory Combinations!
These snack recipe suggestions, approved by our team of registered dietitians, are designed to help you develop healthy eating habits without compromising taste or the joy of eating.
1. Homemade crackers and hummus
Homemade crackers are a great source of fiber and complex carbohydrates. Paired with protein-rich hummus, they make a satisfying snack that curbs cravings.
Pair with one of our flavored hummus recipes:
2. Egg bites
Eggs are a quick and efficient source of complete protein. In bite or deviled form, they make for a convenient, nourishing, and versatile snack.
3. Vegetarian cretons to spread
Vegetarian cretons are a great alternative to traditional versions higher in saturated fat. Rich in plant-based protein and fiber, they’re perfect on toast or crackers.
Try our TVP-based cretons for a flavorful and nutritious result.
4. Guacamame: the perfect fusion
Guacamame, a mix of guacamole and edamame, blends protein, fiber, and healthy fats. Smooth texture and fresh flavor — perfect with veggies or rice cakes.
Make your own guacamame for a unique and tasty snack.
5. Hearty savory muffins
Great for lunch or on-the-go snacks, savory muffins are satisfying, protein-rich, and freezer-friendly.
- Pizza-style savory muffins
- Egg and quinoa breakfast muffins
- Cranberry, goat cheese & rosemary muffins
6. Crispy legumes
Oven-roasted legumes make a crunchy and satisfying snack full of fiber and protein — a great chip alternative.
7. Tomatoes and cheese: a winning combo
Combine cherry tomatoes, cheese, and fresh herbs for a quick, flavorful, and balanced snack — perfect for summer.
8. Focaccia and tuna spread
Protein-rich focaccia with a tasty tuna spread makes a hearty snack — a refreshing twist on classic bites.
9. Veggies and protein dips
Served in small containers, these dips with raw veggies are perfect for lunchboxes, picnics, or home snacks. Mix flavors with herbs, lemon, or spices.
- Whipped feta dip
- Easy tzatziki
- Caramelized onion, spinach & feta dip
- Healthy spinach dip
- Greek yogurt ranch dip
- Spicy roasted pepper dip
- Greek yogurt dips (3 ways)
10. Savory takes on sweet classics
What if we revisited sweet staples in savory form? A great way to vary textures and flavors, and surprise your palate.
11. The ultimate chip alternative
To replace chips without sacrificing pleasure, opt for oven-roasted veggies or starchy snacks.
12. Stuffed vegetables
Stuffed vegetables are a colorful, flavorful, and nutritious snack. Use mini bell peppers or mushrooms as low-carb bases and stuff them with cheese, legumes, or yogurt.
13. Homemade seasoned nuts
Convenient, satisfying, and tasty, nut mixes are ideal to take anywhere. High in plant protein, healthy fats, and fiber — especially when spiced or sweet-savory.
- Spicy sweet-savory nut mix
- Chili trail mix (low FODMAP)
- Spicy sweet-savory trail mix
- Chili-lime roasted nut
Snack Smarter With Guidance From a Dietitian
Savory snacks can be just as varied, simple, and nutritious as sweet ones. The key is choosing ingredients rich in protein, fiber, and healthy fats to maintain balance. Don’t hesitate to prep snacks in advance so they're ready when you need them.
Need a hand improving your savory choices? Our dietitians are here to help. Book an appointment with a registered dietitian today and turn your snacks into a health asset!
