Who says you need to eat a "proper meal," anyway? These healthy snack ideas are ready in about five minutes and perfect for those days when you're not in the mood to cook.
What do you eat when you don't have time or energy to cook?
Since I've been eating more intuitively, I've noticed that "proper meals" aren't always necessary for feel-good energy. But I've also confirmed (multiple times) that going five plus hours without food doesn't lead to anything positive for me. Even though I love food, there're days I'd rather just get anything inside my belly ASAP than cook an elaborate recipe with multiple steps and ingredients. If you can relate, try one of these five healthy snack ideas.
1. Edamame
Edamame (soybean) is naturally high in satisfying protein and fiber. You can steam frozen beans in the microwave/steamer or sauté them in a wok on your stovetop. Either way, I like to add a blend of seasonings—a few of my favorite combinations are:
- sea salt (it's all you really need)
- coconut oil + curry powder + turmeric
- toasted sesame oil + crushed red pepper + sea salt (pictured above)
- peanut butter + water + teriyaki sauce + maple syrup + ginger
- toasted sesame oil + rice wine vinegar + soy sauce + honey + ginger
Make it a Meal:
Thaw frozen brown rice and serve with steamed, shelled edamame and wilted baby spinach.
2. Hummus
(Disclosure: I work with hummus/bean companies.) Hummus is usually made from chickpeas, but most pulses can be pureed into a simple dip for veggies, crackers, or pita (look for whole-grain for extra fiber). Or make your own bean dip—you can do it ahead of time. A few recipes to try:
Make it a meal:
Turn it into a sandwich or wrap. Spread with hummus, greens, leftover veggies, and mustard/mayo/giardiniera/any of your favorite sandwich fixings.
3. Toast
Bread kinda goes with everything, doesn't it? Sweet, spicy, savory, and whatever falls in between. I'm all for classic toast toppings, but in case you want to mix things up, I like:
- Cherry fruit spread + cacao nibs
- Avocado + strawberry balsamic sauce
- Almond butter + honey
- Almond butter + apple slices + cinnamon
- Avocado + Sriracha hot sauce + hemp seeds + nutritional yeast
Make it a meal:
Make one sweet + one savory or have a handful of baby carrots/berries on the side.
[clickToTweet tweet="No time to cook? These #healthysnacks + mini-meals are ready to eat in less than 5 minutes." quote="No time to cook? These #healthysnacks + mini-meals are ready to eat in less than 5 minutes."]
4. Smoothie
I usually go for a smoothie when I'm not feeling very hungry, but know I'll regret meal-skipping later. (Liquid food doesn't always fill me up long-term, but smoothies go down easy and they're tasty.) I always keep frozen fruit and milk on hand for "not-hungry-now-but-will-be-ravenous-before-I'm-home-again" emergencies. Looking for smoothie inspiration? A few to try:
- Wild Blueberry Beet Smoothie
- Energizing Tropical Green Tea Smoothie
- Wild Blueberry Blood Orange Ginger Smoothie
- Coconut Melon Avocado Smoothie
Make it a meal:
Add silken tofu, chickpea flour, Greek yogurt/skyr, or protein powder. Turn it into a smoothie bowl and top with granola, cereal, nuts, or trail mix.
5. Fruit slices with nut butter
Next time you're in the mood for something sweet, try dipping fresh fruit (like apples, pears, bananas, or strawberries) in nut butter or yogurt for extra protein and energy. A few of my favorite combinations:
- almond butter + cacao nibs
- vanilla yogurt + goji berries
- yogurt + pistachios + lemon
- yogurt or nut butter + cinnamon
- peanut butter + raisins
- almond butter + shredded coconut
Make it a meal:
Mix fruit and nut butter/yogurt into oatmeal or cooked quinoa.
[clickToTweet tweet="No time to cook? These #healthysnacks + mini-meals are ready to eat in less than 5 minutes." quote="No time to cook? These #healthysnacks + mini-meals are ready to eat in less than 5 minutes."]
Looking for more quick and easy meals + healthy snack ideas? You might also like these posts...
25 Quick & Easy Plant-Based Snack Ideas
Top 16 Plant-Based Recipes of 2016
10 Healthy Vegan Weeknight Dinners
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Tommy Rybicki says
Great ideas, thanks for putting these together. The barrier for healthy snacks is usually ease of access. Snacks like these that are easy to make, and healthy are awesome.
Stephanie McKercher, RDN says
Thanks Tommy! These are great for those days when you only have a couple minutes to spare.