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16 Quick Snacks with What's on Hand


The Mission:
"We're running low on fresh food. What types of healthy snacks can
I easily make for the boys?"
- Grandma of 4 boys

The Rescue:
When you're running low on fresh fruits and vegetables, give these foods a try. 


Each of the snacks below are about 200-300 calories.

1) Snack on half of a large, 94% fat free bag of popcorn.

  • Or, try 3 cups of plain popcorn made over the stove, in the microwave or with a popcorn popper.
  • Top it with salt, pepper, and spoonful or two of shredded or grated cheese (like parmesan).

2) Whole Wheat Pizza

  • When whole wheat bread and cheese go on sale, buy them in bulk for freezing.
    • How do you freeze bread, cheese and other foods to save money? Find out here.
  • Then, enjoy pizza bread whenever you want:
    • Pull out the frozen bread, and put a slice in the toaster.
    • Once warm, place cheese and tomato sauce on top. 
    • Add your favorite fruits and vegetables
  • Switch the bread for whole wheat pitas, English muffins, tortillas, or half a bagel. 

3) Brown Rice with Milk & Fruit

  • Microwave ½ cup of cooked, brown rice with ¼ cup milk.
  • Add a pinch of:
    • Cinnamon
    • 1 spoonful of fruit (or dried fruit)
    • 1 spoonful of brown sugar

4) Pasta Salad 

  • Grab ½ cup of cooked pasta.
  • Add two spoonful of cheese, a handful vegetables and/or meat.

5) Mashed Banana and Peanut Butter*

  • Mash half banana with your fork.
  • Spread it over a piece of toast that has been coated with a spoonful of peanut butter.*
  • For some crunch - Add a little cooking oil to a pan over medium heat, and brown both sides  of the sandwich. 

6) Egg Bean Burrito

  • Scramble 1 egg
  • Add:
    • Salsa
    • Spoonful of beans
    • Spoonful of low-fat cheese
  • Mix all of this into a burrito.
  • Make this ahead of time, and treat yourself later. 

7) Take out the Leftovers

  • Do you have any leftovers? For a snack, serve up half a plate.
    • Gather a small plate, some leftover chicken, rice and vegetables. 
    • Nibble on leftover whole wheat pasta.
    • Try a half a sandwich.
  • Learn how to save your leftovers safely by following this chart.

8) Sunflower Seeds

  • Fill up on 2 handfuls of sunflower seeds.
  • If you have high blood pressure or are at risk for heart disease, skip the flavored kinds and those that are lightly salted. Their sodium content is high and could affect your condition.

9) Cheese Quesadilla

  • Anything goes with a cheese quesadilla!
  • Warm a tortilla, cheese and use up some of your leftover cooked chicken; beef; beans; vegetables like zucchini, corn, onions, or name it.

10) Canned Vegetables and Boxed Noodles

  • Mix canned or frozen vegetables into microwavable noodles or boxed mac and cheese. 
  • Rinse the canned vegetables to get rid of 37-41% of the sodium in them. 
  • Grab a half cup to snack on. 

11) Eggs Made Earlier

  • Have two eggs your way.
    • Scramble or boil them ahead of time, refrigerate, and then microwave them.
  • Did you know you can freeze eggs? See the directions here!

12) Beef Jerky

  • If you think eating smart means giving up flavor, think again. Bite into a handful of beef jerky!
  • If you have high blood pressure or are at risk for heart disease, the sodium content of this snack is high and could affect your condition.

13) Pretzels and Dip

  • Scoop 18 tiny pretzels to dip in a spoonful of honey mustard or any low-fat salad dressing.

14) Carrots and Small Granola Bar

  • Sink your teeth into a small granola bar and a handful of crunchy carrots

15) Whole Wheat Crackers + Pickle

  • Snap into one large pickle (the size and shape of a hot dog). 
  • Eat it with a handful of whole wheat crackers to satisfy your "I-need-something-crunchy" cravings. 

16) Fruit Cup + String Cheese

  • For two low calorie snacks, pair a fruit cup (in water or 100% juice) and string cheese. 

*You can also choose from these nut butter spreads: peanut, almond, and cashew or allergy-friendly soy, pumpkin, and sunflower seed butter.