Teens get so hungry and it’s hard to keep up with their food requests. Stay ahead of feeding them by stocking up on irresistible healthy snacks for teens. Let me show you how!

Are you running out of easy snack ideas for your hungry teen? You don’t have to rely on packaged foods as a staple in your teens’ diet. Healthy choices keep hunger at bay and help your rapidly growing teen get the nutrients and calories they need.

As a pediatric dietitian, I know that “healthy” doesn’t have to mean tasteless, cumbersome to prepare, or unsatisfying.

Get out in front of your teen’s hunger signals and fill the pantry with nutritious options that are filling, satisfying, and easy to grab and go.

In this article, you’ll learn why healthy snacks for teens are important for their growth, understand the negative side of teen snacking, and gain some healthy teen snack ideas to get you started.

The Daily Nutritional Requirements for Teenagers

You’ve probably heard all the anecdotes about teen appetites.

He’s a growing boy.

She’s going to eat me out of house and home.

Do teenagers really need that much food?

The short answer is – yes. The two times of life when children have the most rapid growth are infancy and adolescence.

Energy needs jump up during the teenage years, then decrease when teens reach adulthood. Teenage boys lay down more muscle than girls and this raises their energy needs. But teenage girls stop growing sooner, so their calorie needs are similar to what they need as adults.

Nutritional requirements vary based on age, activity, and gender, so there’s no one level of nutrition for all teens.

If you have a teen athlete, they’ll need enough calories and nutrients to support growth while fueling physical activity. 

Hunger signals increase during growth spurts and when your child is more active. Having easy, healthy snacks for teens will help teens get the sustained energy they need during this growth phase.

Teen Snacking 

Nutritious snacks add nutrients and energy the teen requires throughout the day. But the challenge with teens is they have more control over what they eat and you’re not always around to encourage healthy foods. When your teenager is out with friends or gets “hangry” between meals, he’s likely to grab ultra processed foods which may have extra saturated fat, sodium, and added sugars.

In fact, there’s a big difference between dietary recommendations and what teens actually eat in this age group, compared to younger children.

Teens may miss essential nutrients, increasing their risk of nutrient deficiencies, like iron, during a time they are growing rapidly. A diet low in nutrients and heavy on ultra-processed foods can also have negative effects on health and contribute to health problems, even during childhood.

According to the 2020 Dietary Guidelines for Americans, 40% of children and teenagers are medically defined as “overweight” or having “obesity,” while 7% have high cholesterol, and 4% have hypertension (high blood pressure).

With a little planning, you can have simple, satisfying and healthy snacks for teens at the ready when they’re hungry (even when you’re not around!).

Healthy Snacks for Teens

What makes a snack a “healthy snack”? Snacks made from whole grains, lean proteins, and healthy fats make a great snack because they are filling and satisfying. The best snacks are also low in sodium, saturated fat, and added sugar. They also provide essential vitamins and minerals, not just empty calories.

Aim for snacks that are about 150-250 calories. Of course, you don’t need to measure this at all, but if you’re looking for some guidance here, this is a good place to start. The goal for your teen is to eat snacks to keep their energy levels up and take the edge off hunger until the next meal. Filling up on too many sweet treats or “junk” food, or eating erratically, may lead to skipped meals.

Below you will find a list of healthy snacks for teens. If your child has a tree nut or peanut allergy, replace the nut butter suggestions below with a no-nut spread that’s made from a plant-based protein, like Sunbutter.

On-the-Go Snacks

When teens are on the go, they need a snack with no washing, measuring, or chopping required. As a bonus, single serving packages are available for most of the suggestions below.

You can’t make it any easier for your teen than that.

• Popcorn
• Pretzels (look for low-sodium)
• Drinkable squeezable yogurt
• Dried fruit
• Turkey jerky
• Granola bars (check out my guide to choosing a healthy version)
• Apple slices, fruit cups (in water), or bananas
• Snack bites packs (cheese, crackers, dried fruits)
• Fresh fruit
• Whole grain crackers or whole grain bread and almond butter
• Cheese sticks
• Packages of baby carrots
• Hard-boiled eggs
• Trail mix
• Sunflower seeds

High Energy Snacks (with protein)

Active teens, whether in drama, after-school activities, or on the field for a few hours, need snacks with complex carbohydrates and protein.

Teens who are active for more than an hour may need rehydration drinks to stay well-hydrated. Some sports drinks have a significant amount of sugar, however. Protein shakes have more protein than most active teens need.

Here are some food ideas for the active teen with both carbs and protein. They’re more satisfying than an energy drink!

• Graham crackers with peanut butter or no-nut butter
• Half a peanut butter sandwich and milk
• Trail mix with nuts and dried fruit (skip the kind with candy)
• Fruit and cheese
• Celery, carrots and hummus
• Plain yogurt and granola
• Container of flavored or plain Greek yogurt with fruit or dark chocolate chips
• Cottage cheese topped with fruit or chopped tomatoes

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85+ Healthy Snacks for Teens!

Homemade Snacks

On those occasions when you have time to spare, homemade snacks are a way to shake up the usual routine.

Better yet – have your teen cook.

• Muffins
• Fruit and milk or yogurt smoothie
• Whipped banana “ice cream”
• Homemade granola
• No bake energy balls
• 100% fruit juice or yogurt ice pop
• Avocado toast
• Sweet potatoes baked in the microwave and topped with shredded cheese or parmesan cheese
• Mini pizza on an English muffin (build with pizza sauce and shredded mozzarella)
• Chicken salad or tuna salad with whole grain crackers
• Yogurt parfaits (layer Skyr yogurt, fruit and granola in a glass)

Tip: Make in batches and store extras. Freeze muffins and energy balls and keep granola sealed in an airtight container in the pantry.  

Final Thoughts: Good Snacks for Teenagers

Teens are growing fast during adolescence and this makes them hungry. Sometimes (who’s kidding?! A lot of times…) teens grab what they can find while raiding the pantry.

Although snacks can be part of a healthy diet for the whole family, there’s a potential downside to snacking, also.

To encourage healthy snacking and a variety of food, try filling your pantry and refrigerator with a few of these healthier alternative options to boost the nutrients in your teen’s diet without sacrificing taste or satisfaction.

Resources

• More ideas for healthy snacks for teens in my Free Cheatsheet:  85 Healthy Snack Ideas for Teens.
• When Teens Can’t Stop Eating Sugar: 8 Simple Ways to Help
• High Protein Breakfast for Teens
• Avoid Anemia with These Iron-Rich Foods for Teens