US (IP) - Consistent nutrient-dense meals and snacks are necessary for teens to fuel their growing bodies with.

Iran PressAmerica: Adolescents undergo a period of rapid growth and development that requires the optimal intake of both macronutrients (fat, protein, and carbs) and micronutrients (vitamins and minerals). Plus, proper nutrition may help teens excel in academic and athletic pursuits.

Yet, many popular snacks are high in refined grains, added sugars, and other ingredients that should be limited in teenagers’ diets, according to

All the same, a variety of wholesome snacks can be purchased pre-made or easily made from scratch.

Here are some healthy snacks for hungry teens.

Quick, homemade snacks

Many homemade snack recipes are time-consuming, but the following can be prepared in just minutes and provide numerous nutrients.

1. Apple and nut butter sandwiches

Nut butter and apple is a delicious and filling combo. Have your teen spread their favorite nut butter between sliced apple rounds for a fiber- and protein-rich snack.

You can roll the edges in hemp seeds, chia seeds, or chopped nuts for extra crunch.

2. Cashew, almond, cherry, and dark chocolate trail mix

Trail mix is an easy, super healthy snack. You or your teen can mix creamy cashews, crunchy almonds, and chewy dried cherries with dark chocolate chips for an irresistible combination.

Notably, these ingredients are excellent sources of vitamins, minerals, and antioxidants that teens need for optimal health.

3. Hummus jars

Hummus is a filling dip made from chickpeas. It’s packed with fiber, magnesium, folate, manganese, healthy fats, and protein.

Layer the bottom of a jar with a few scoops of Hummus, then fill the jar with sliced veggies like carrots, cucumber, celery, and zucchini for a nourishing snack.

4. Mozzarella and cherry tomato skewers

Although teens have an increased need for calcium to support their growing bodies, inadequate teen calcium intake is common, especially among teenage girls.

Skewers of whole milk mozzarella balls and juicy tomatoes are loaded with calcium and healthy fats, protein, and lycopene — a powerful antioxidant found in tomatoes that are associated with numerous health benefits.

5. Snack boxes

There are food containers with several compartments to keep snacks separated. They allow your teen to mix and match their favorite foods.

Fill a snack box with a variety of foods rich in fiber, healthy fats, and protein. For example, pair a hard-boiled egg with veggie sticks, fresh fruit, whole-grain crackers, and guacamole.

Homemade snacks to make ahead of time

If you have a bit more time to spare, try out the following teen-friendly recipes.

6. Apple and almond butter overnight oats

Overnight oats are prepped ahead of time, so your teen can eat them right away. You can make snack-sized portions by using small jars.

This particular recipe is easy to prepare and combines nutritious ingredients like apples, almond butter, oats, and yogurt.

7. Chocolate no-bake energy bites

Chocolatey snacks are a teen favorite.

Unlike most chocolate treats, these chocolate no-bake energy bites are packed with healthy ingredients like oats, dates, cashews, and almond flour to keep your teen energized between meals.

8. Peanut butter and jelly chia pudding

Chia seeds are loaded with nutrients that teens need, including protein, healthy fats, magnesium, calcium, manganese, and phosphorus.

This peanut butter and jelly chia pudding recipe combines antioxidant-rich wild blueberries with creamy peanut butter and uses coconut milk so it’s safe for kids who need to avoid dairy.

9. Veggie, cheese, and egg muffins

Egg muffins are a smart choice for a make-ahead snack. Store these protein-packed muffins in the fridge or freezer so your teen can reheat them as needed.

10. Copycat RXBARs

RXBARs are made with minimal ingredients, and they’re many teens’ favorite granola bars. If you want to save money, try making your own at home.


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