Sweet and Salty Snack Swaps

No matter what you’re craving, there’s a balanced snack option to satisfy it. Below are some popular snack cravings along with nutritious alternatives that hit the spot. Each option includes a a source of protein, and or fiber rich fruit, vegetable, or whole grain to keep you feeling full and energized.

Salty swaps

Sweet swaps

Sweet / Savory combo

Craving:

Savory Alternatives:

Roasted Chickpeas or Edamame

Crunchy roasted chickpeas and edamame, are packed with protein and fiber. Roast with olive oil and your favorite seasonings.

Rice Cakes + Avocado

Whole-grain rice cakes topped with mashed avocado and a sprinkle of sea salt or chili flakes. A light and crunchy snack with healthy fats.

Craving:

Savory Alternatives:

Whole Grain Crackers + Hummus (or 1oz cheese)

The crackers offer fiber, while the cheese adds protein, and the hummus adds protein and healthy fats.

Craving:

Savory Alternatives:

Baked Sweet Potato Fries

Slice sweet potatoes into fries, drizzle with olive oil, and bake or air fry them for a crispy, nutrient-packed alternative. Rich in fiber and vitamin A.

Craving:

Sweet Alternatives:

Yogurt + Berries

Low-fat yogurt topped with fresh berries and a sprinkle of crushed almonds or walnuts. Offers protein, fiber, and healthy fats.

Banana + Greek Yogurt

Slice the banana over plain or vanilla Greek yogurt and top with crushed nuts or chia seeds for added crunch and nutrition.

Craving:

Sweet Alternatives:

Dark Chocolate + Nuts

Enjoy a piece of dark chocolate (70% cacao or higher) paired with a handful of almonds. Great source of fiber, protein, and healthy fats.

Craving:

Sweet Alternatives:

Apple + Nut Butter

Try apple slices with a dash of cinnamon and a spoonful of peanut or almond butter. Great source of fiber and healthy fats.

Craving:

Sweet Alternatives:

Dates + Nut Butter

One or two dates, split in half and filled with up to 1 tablespoon of peanut or almond butter. Great source of fiber and heart-healthy fats.

Trail Mix (Homemade)

A mix of raw nuts, seeds, and unsweetened dried fruit (like raisins or apricots). Add a few dark chocolate chips for a sweet, satisfying crunch.

Avocado + Pineapple

Creamy avocado slices paired with fresh pineapple. The richness of the avocado contrasts with the sweetness and acidity of the pineapple, creating a balanced snack.

Pear + Prosciutto

Fresh pear slices wrapped in prosciutto for a salty-sweet bite that’s both satisfying and high in protein.

Roasted Chickpeas + Dark Chocolate Chips

A handful of roasted chickpeas mixed with a few dark chocolate chips. The chickpeas add a savory crunch, while the chocolate satisfies your sweet craving.