Consistent nutrient-dense meals and snacks are necessary for teens to fuel their growing bodies.

Iran PressAmerica: Here are some healthy snacks for hungry teens, according to healthline.com.

High protein snacks

Protein-rich snacks can help your teen stay full between meals. Because this nutrient helps build muscle and maintain optimal health, it’s especially important for teenage athletes, who need more protein than non-active teens.

Some research indicates that teens’ protein needs are 20–60% greater than adults’ due to the increased protein demand of growth and development.

The following snacks provide a rich source of protein.

Deviled eggs

Eggs are an excellent source of protein, as well as healthy fats and a variety of vitamins, minerals, and antioxidants. Deviled eggs are a tasty way to boost your teen’s protein intake.

This healthy deviled egg recipe uses Greek yogurt.

Greek yogurt parfait with fruit, nuts, and chia seeds

You or your teen can make a tasty, protein-packed parfait by layering a Mason jar with full-fat Greek yogurt, fresh berries, chopped nuts, and chia seeds. Greek yogurt packs 15 grams of protein per 6-ounce (170-gram) serving. 

Tuna and cheddar lunch box bites

If your teen enjoys seafood, give these tuna and cheddar bites a try. Tuna is an excellent source of highly absorbable protein and provides omega-3 fats, which are important for teens’ brain development and function.

Edamame, chickpea, and feta salad

This tasty salad is packed with plant-based protein and makes a perfect choice for vegetarian teens. Plus, the feta adds a boost of calcium and healthy fat.

Chicken salad with apple, cranberry, and walnuts

This filling chicken salad combines protein-packed chicken with apples, dried cranberries, and walnuts for a savory and sweet snack. It’s great served on apple rounds or with crackers or celery sticks.

 Nut-free snacks

Food allergies are on the rise, and tree nuts and peanuts are some of the most common allergens.

Here are some nut-free snacks perfect for teens with allergies.

Roasted chickpeas

Crunchy, salty, and packed with plant-based protein, roasted chickpeas are a nut-free snack that your teen is sure to love.

Five-ingredient nut-free trail mix

This nut-free trail mix contains a mix of nutrient-dense seeds, dried fruit, and dark chocolate chips that’s perfect for teens with nut allergies.

Easy banana oatmeal muffins

Most muffins are loaded with ingredients like added sugar and white flour, both of which should be limited in teenage diets. However, this recipe uses wholesome ingredients, such as bananas, rolled oats, and whole milk Greek yogurt.

Their natural sweetness comes from bananas and a dash of maple syrup.

Cheese, apple, and grape skewers

Stick cubes of cheese, whole red or green grapes, and apple chunks on wooden skewers to create a nutrient-dense, teen-friendly snack that can be prepared in minutes.

Guacamole, veggies, and tortilla chips

Avocados are high in healthy fats, fiber, magnesium, folate, and potassium. They’re easy for you or your teen to make into creamy guacamole, which can be paired with veggies and tortilla chips.

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