Who doesn’t love a tasty snack? All too often, though, we turn to ultra processed foods such as chips and sugary treats—which, as we reported here, can lead to a myriad of health risks, including stroke and cognitive decline. Research has shown that 25 percent of people undo many of the benefits of eating healthy meals by unhealthy snacking habits.

Swapping out crisps and cookies, however, for healthier options can satisfy your taste buds, boost sagging energy levels (hello, mid-afternoon slump), and since they focus mainly on longevity foods, contribute to overall well-being.

Here, we’ve rounded up 8 nutrient-packed foods for snacking that you don’t need to feel guilty about.

Smart snacking

1. Popcorn

Health benefits:
Popcorn is a whole grain, low-calorie snack packed with fiber, which helps you feel fuller longer and supports digestive health. Eating whole grain foods can also help with reducing inflammation and risk for heart disease. Another benefit: air-popped popcorn, unlike the movie theatre variety, only has around 30 calories per cup. If you’re craving the melted butter, opt for a drizzle of olive oil instead.

Serve it up:

• Get spicy: Add a pinch of nutritional yeast, smoked paprika, or garlic powder for a cheesy, savory kick. Or sprinkle with cinnamon and a dash of cayenne for a sweet-heat combo.
• Dark chocolate drizzle: Lightly drizzle melted dark chocolate and let it set for a few minutes for an indulgent yet still healthyish treat.

2. Hummus

Health benefits:
Made from chickpeas (cooked or canned), tahini, olive oil, and lemon juice, hummus is high in plant-based protein and fiber, which supports satiety and gut health. Chickpeas are also rich in heart-healthy fats, vitamins, and minerals like magnesium and folate, which support bone health and energy production

Serve it up:

• Perfect pairings: While delicious all on its own, hummus is a great dip for colorful, crunchy vegetables like bell peppers, carrots, and cucumbers. Or spread it on whole-grain toast or crackers with a sprinkle of seeds and fresh herbs. For heat, sprinkle with your favorite red chili flakes or chili crisp.
• Warm it up: Heat hummus slightly and top with pine nuts and a sprinkle of cumin for a comforting, warm dip. For extra flavor, drizzle with olive oil. (Take it from a dip into a light meal by plating it with roasted garlic and veggies like mushrooms and broccoli, and whole-grain pita triangles.)

3. Chickpeas again – roasted this time

Health benefits:
As mentioned, chickpeas are chock-full of nutrients—and when you’re craving a crunchy snack, it’s super simple to crisp them in the oven.  

Serve it up:

• Get spicy: After gently patting the chickpeas dry (be sure not to skip this step) and removing any lose skins, toss with olive oil, curry powder, cumin, or smoked paprika. Spread evenly on a parchment-lined sheet pan and roast in a hot oven (425 degrees F for 20 to 30 minutes). Eat it straight from the pan (yes, you’ll be tempted) or use as a crunchy topping for salads to replace croutons.
• Trail mix: Add roasted chickpeas to a homemade trail mix with a variety of your favorite nuts and dried fruit.

4. Avocado (or Guacamole)

Health benefits:
Avocados are packed with healthy monounsaturated fats, fiber, and potassium, which can help with heart health and maintaining healthy blood pressure levels. They also contain vitamins C, E, K, and B-6, essential for skin health and immune support.

Serve it up:

• Guac boats: Serve this classic guacamole in halved bell peppers or cucumber cups (a cucumber sliced in thick chunks and then scooped) for a tasty, low-carb snack. Or spread the mashed avocado on a whole-grain cracker or toast, topped with a sprinkle of seeds or red pepper flakes.
• Stuffed avocados: Fill avocado halves with tuna, salsa, or black bean dip (see below) for an easy, protein-packed snack.

5. Nuts

Health benefits:
Nuts are rich in heart-healthy fats, protein, and antioxidants, helping with satiety and reducing inflammation.

Serve it up:

• Mix it up: Combine nuts with dark chocolate chunks, coconut flakes, and dried berries. For even more flavor, lightly roast nuts with cinnamon and honey or a sprinkle of smoked paprika.
• Nut butter dip: Pair nut butter (like almond or peanut) with apple slices or banana for a sweet, nutritious snack.

6. Black Bean Dip

Health benefits:
Black beans are high in fiber, protein, and antioxidants. These nutrients help stabilize blood sugar and support gut health.

Serve it up:

• Spicy salsa blend: Mix black beans (cooked or canned) with your favorite salsa and a hint of lime juice. For a chunkier dip simply stir; for a creamier version, give it a whirl in the food processor. For a little more heft, use as a spread with your favorite veggies inside a whole-grain tortilla.
• Layered dip: Layer black bean dip with guacamole, Greek yogurt, and shredded veggies for a crowd-pleasing, multi-layered snack.

7. Greek Yogurt

Health benefits:
Greek yogurt is rich in protein, calcium, and probiotics, which support digestive health, bone density, and muscle repair. Choose unsweetened varieties to avoid added sugars and add natural sweeteners if desired.

Serve it up:

• Fruit and nut parfait: Layer Greek yogurt with fresh berries, nuts, and a drizzle of honey for a nutritious treat or dessert.
• Savory dip: Mix with herbs, garlic, and a pinch of salt for a creamy dip for your favorite veggies.
• Frozen yogurt bites: Freeze yogurt in small molds with fruit and granola for refreshing bite-sized treats.

8. Fruits and Veggies

Health benefits:
Fresh fruits and vegetables are loaded with essential vitamins, minerals, and fiber, supporting hydration, immune health, and energy levels. They’re naturally low in calories, making them perfect for mindful snacking.

Serve it up:

• Fruit skewers: Sometimes presentation matters. Instead of grabbing a handful of fruit straight from the fridge, elevate your snack by alternating berries, grapes, and melon chunks on skewers.
• Stuffed bell peppers: Fill mini bell pepper halves with cottage cheese or hummus and sprinkle with herbs.
• Zucchini chips: Slice zucchini thinly, pat dry. Drizzle with olive or avocado oil, season with your favorite herbs, and bake in a hot oven (450 degrees F) until crispy (about 15 minutes).

What’s your favorite healthy snack? We’d love to hear from you! Drop us a note at info@superaging.com with your recipe for possible inclusion in one of our newsletters.

More from the SuperAging Kitchen:

Good for brain and body: Why you should eat more apples, plus healthy recipes

Healthy hacks: Easy ways to add more longevity foods into your diet

Nutritional Superheroes: Serve up flavonoid-rich foods to boost longevity

Food as medicine: Healthy herbs and super spices

5 cookbooks for healthy aging and longevity

Content on this site is for informational purposes only and is not a substitute for professional medical advice. Always check with your qualified healthcare providers with any questions or concerns regarding a medical condition.

David Cravit SuperAging News

Our mission is to curate the avalanche of news, research reports, expert advice and other content about longevity and healthy aging, to give our readers a practical blueprint for "getting older without getting old." In a short period of time, we have seen steady audience growth and, in particular, strong growth in our social media presence, which is now generating over 200,000 impressions a month. We offer a mix of original content and links to useful content from a wide range of sources.