7 Ideas for Summer Snacks on the Go (+ 3 New Recipes)!

By Melanie Beasley, RD, LD
July 9, 2019

snack_summer.jpgSummer days are meant for the lake, not the kitchen. But, we still have to eat! That’s where healthy snacking comes in. A little prep work and planning will keep you and your family fueled for a day of fun, without sacrificing your health (avoid the harmful ingredients in fast food options), moods (avoid those hangry outbursts) or energy (avoid blood sugar crashes that lead to needing a nap).

Here are some of my favorite snack ideas that I pack for a day out, and that I recommend clients try. Plus, there’s something about calling something a snack and eating with your hands that helps kids and adults alike eat way more veggies than they would otherwise, so snack on!

  • Pizza Sticks – This is pretty much as simple as it gets! Wrap a few slices of nitrate-free pepperoni around a cheese stick with a couple sliced sweet pepper strips, and then wrap nitrate-free turkey or chicken deli meat around that. You’ve got yourself a pizza stick! Hold it together with a toothpick or your hand and feel free to dip in sugar-free or low-sugar pizza sauce.
  • Corn Dog Muffins These are basically the corn dogs of your youth (without the corn (your family won’t notice it’s gone!) which can be inflammatory for many people), without the harmful ingredients. Make a batch ahead and you’ll have a balanced snack that’s more filling than a hotdog in a bun. Bonus, make a double batch of these muffins to freeze for future trips or busy days.
  • Berry + Nut Parfaits – Use small, one-cup mason jars for this snack. Start by layering the bottom of the jar with ½ cup fresh organic berries, then top with ½ cup of full-fat cottage cheese. Top the whole thing with 1 tablespoon chopped pistachios, almonds or sunflower seeds..  These will keep in the refrigerator for several days, so make a few to grab and go when needed.
  • Gas Station Finds in a Pinch – When you are on the road, zip into a gas station for nitrate-free jerky, hard-boiled eggs, nuts and a piece of fruit.
  • ChocolateFruitBar.jpgHealthy Chocolate Fruit Bars So many granola bars are glorified candy bars, so making your own bars is a great alternative. These bars are a balanced snack that keeps well and truly, the whole family will love them.  
  • Snack Bags – Another grab and go option for the road, make up snack bags that contain cut vegetables along with guacamole or hummus in small containers. Throw a cheese stick or nitrate-free beef sticks in the smaller snack bags. These will keep well in the fridge, so make several!
  • Chicken Salad Avocado Cups – Super easy to throw together, these delicious chicken salads are served in a fun “bowl” and will keep you feeling satisfied (and happy you packed your own snacks!).

So there you have it, snack time and summer, the perfect combination. Let us know what snacks your family likes! For even more ideas, check out these two snack recipes (They’re a little more involved, but so delicious!), and this post on 7 Tips to Eat Healthy on Vacation.

About the author

Melanie is a licensed dietitian at Nutritional Weight & Wellness. In 2005, two weeks after having invasive back surgery, she was diagnosed with breast cancer. Then just eight months later she was diagnosed with multiple food allergies that included dairy, gluten, wheat, chocolate and Brazil nuts. After changing her diet to remove her allergy triggers and more, Melanie was able to stop taking three prescription medications and feel better than she had in years. As a nutritionist, she finds true joy from sharing that knowledge with others. Melanie has a Bachelors in Science of Food and Nutrition from the dietetics program at the University of Missouri Columbia.

View all posts by Melanie Beasley, RD, LD


Colleen Picha
I would like recipe for the corn dog muffins.

Thank you
July 14, 2019 at 8:02 am

Katherine Rivard
Cornmeal is a great alternative, as are the flours suggested.

I have been enjoying the switch to green tea from coffee, although it takes a while to transition!

Certainly like the pre-prep of portion-sized parfaits in the refrigerator!

July 14, 2019 at 6:00 pm


Thanks for the suggestion. 

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