We all love a good snack. Whether you’re looking for something to get you through a long stretch between meals or you’re too exhausted to come up with a whole meal and just need something for now, snacks fill an important need.
But too often, we grab the easiest option, rather than something that actually meets our needs. Ideally, we want a snack that is nutritious, satisfying, and — above all — tasty. (Of course, if you’ve been around for a while, I don’t need to remind you that moderation can be a tricky thing and perfection doesn’t exist!)
To help you on your quest for a solid anti-inflammatory snack that could satisfy you, I’ve compiled a list!
Basic snacks that still hit the spot
Snacks do not need to be complicated. Many of the best snacks (in my personal opinion) don’t even need a recipe! Here are just a few options to consider for super easy anti-inflammatory snacks:
- Canned tuna & crackers and/or veggies
- Cheese & fruit
- Roasted chickpeas (store-bought or rinse a can, toss it with a tbsp or so of oil and 1-2 tbsp of seasonings. Roast at 425 until crunchy.)
- Home-mixed trail mix (nuts, seeds, dried fruit, even chunks of chocolate)
- Store-bought granola bars (look for higher protein, lower sugar, or short ingredient lists, depending on your particular preferences and needs)
- Homemade granola bars (Basic recipe for a soft no-bake version: 5 cups dry ingredients, 2 cups peanut butter, 1/2 cup honey. Mix and refrigerate before cutting)
Recipes for nutritious, satisfying snacks for arthritis
The following lists were collected after chatting with some colleagues. I screened the recipes to select those higher in protein and/or fibre and lower in sugar and processed ingredients. I also aimed to find recipes that were as easy as possible, so they are still doable when you’re exhausted and in pain!
Breakfast-inspired snack recipes
All the snack ideas in this section are often considered breakfast foods, but what is the difference between breakfast and a snack, other than the time of day? But really, most breakfasts are on the smaller side, because many people aren’t up for a large meal at the start of the day, so a ‘healthy breakfast recipe’ is really just a ‘healthy small meal’.
If you’re looking for a more substantial snack to fill the gap when your meals are going to be further apart, these are great options!
Protein Chia Pudding
Chia pudding is often shared as an alternative breakfast option, but it makes for a fantastic snack with all that protein and fibre! Add fruit or extra yogurt for flavour variations, interest, and tastiness.
Cottage Cheese Oat Pancakes
Pancakes are traditionally a breakfast or “breakfast for supper” food, but when they are high in protein, they also make for a great snack. Great for prepping snacks!
Mason Jar Overnight Oat Recipes
https://www.hauteandhealthyliving.com/diy-mason-jar-overnight-oat-recipes/
Overnight oats are generally more of a fibre option but this one adds protein powder to create a high protein and fibre snack (or breakfast)
High-Protein Baked Oats
https://pcosnutritionistalyssa.com/high-protein-baked-oats/
Whenever I see baked oatmeal recipes, I don’t think breakfast… I think tasty baked snack! This one has added protein powder to boost the protein content.
Smoothies for low-energy days
Smoothies are a fantastic option for your low-energy days. For one, you just chuck ingredients into the blender, press a button, and you’re all set. Many people often find that chewing can be exhausting (especially for those who have jaw pain or TMJ issues).
The biggest downside to making smoothies is the cleanup. One quick tip: after you pour the smoothie into a glass to drink, fill the blender with water and give it a blitz. That way, you won’t have to deal with dried-on bits of smoothie later!
Smoothies also give you a ton of variety, you can pack it full of nutrition, and even get some hydration.
Strawberry Cottage Cheese Smoothie
https://pcosnutritionistalyssa.com/strawberry-cottage-cheese-smoothie/
I know cottage cheese can be a bit polarizing,1 but it has become an internet cliche for a reason — it is a nutrition powerhouse!
Peanut Butter Cup Smoothie
Peanut butter cup smoothie? Say less!
Dips for days
Greek Yogurt and Peanut Butter Yogurt Bowl
Okay, so this one is labelled as a yogurt bowl, but my first thought was that you could also use it as a fruit dip! This would be particularly useful for those who want to enjoy fruit, but need to balance their blood sugar. Adding protein can be one way to reduce the impact of carbohydrate-containing foods.
Green Goddess Fresh Vegetable Dip
Looking for something to dip your veggies in? This dip is a good source of protein with the greek yogurt and cottage cheese, making your raw veggie snack more satisfying!
Anti-inflammatory snacks on the go
Dried fruit & nut bar or balls
This recipe has 2 cups nuts/seeds to 2 cups dried fruit, making it a good balance of energy and protein to snack on.
Banana Chocolate Chunk Muffins
https://carolinethomason.com/banana-chocolate-chunk-muffins
If your favorite snacks are of the muffin variety, making them yourself gives you the opportunity to add extra nutrition goodness and, let’s face it, the fresher the baked good is, the better it tastes!
Trail Mix Bars
https://www.bucketlisttummy.com/easy-trail-mix-bars
This is another example of a recipe that you could easily adjust to meet your particular needs. Need more protein? Swap out some of the Cheerios for more nuts or a higher protein cereal. Same thing if you want to boost the fibre!
Healthy snacks that taste like dessert
Greek Yogurt Protein Bark
When you find yourself craving something cold, but know you need a complete snack, this recipe is a great 2-for-1. And there are 3 examples of ways you can adjust it to fit your taste buds!
No-Bake Chocolate Peanut Butter Oat Bars
I am a fan of chocolate. Chocolate and peanut butter together? Incredible. A high fibre snack that is chocolate and peanut butter? Give me more!
Blueberry Cheese Cake Overnight Oats
Overnight oats are usually a breakfast food, yet what is the difference between breakfast and a snack but the time of day! “Breakfast foods” also tend to be sweeter, meaning they satisfy that 3 pm snack attack better than many other options!
Bottom Line
I’d love to hear from you! What are your go-to snacks that are nutritious, satisfying and delicious?
If you’re looking for more meal ideas, check out the sister blog post to this one:
- Anyone else think of Liam aka @the_plant_slant when the topic of cottage cheese comes up? ↩︎