Get inspired to eat healthy with our Healthy Snacks for Picky Eaters! If you’re an adult with a discerning palate, this guide is for you, even if you hate eating healthy. Discover a variety of nutritious and delicious snack options that cater to your taste preferences without compromising on health.

95 healthy snacks for picky eaters (adults)

From sweet to savory, these snacks are designed to satisfy even the pickiest of eaters. Let’s find your new favorite healthy bites! There is something for everyone. Whether you hate trying new foods or not, one of the best ways to get your next meal to be lower in sugar and higher in nutrients to keep you on the path to your healthy goals is to look at a list for inspiration.

Then next time you go to the grocery store, you’ll already have healthy snack ideas in mind. It’s a great way to avoid added sugar, at healthy fats, and try new things that might juse become your favorite healthy snacks. Let our tasty snacks inspire you a little bit with your preferred food tastes. There are plenty of nutritious options that you can learn to love.

So give these new snacks and healthy options a chance Your whole family will enjoy your creative ways to make small changes one step at a time. Snacks are one of the biggest meal plan blowers and they were my major downfall that kept me packing on the pounds for years. If you want to know how I lost weight, read my story. If I can do it, you can too!

If you want more of my weight loss story and how I grew up on little Debbies and soda and learned how to change my health and life through exercise and nutrition, check out this nutrition guide. It has some basic dos and don’ts that my wife and I used for me to lose 100 pounds and be on no medication at age 53. There are also some sample meal plans in there. It was a long process, not a quick fix, but if I can do it, so can you!

healthy snacks on a board

High Fiber Snacks for Weight Loss

Incorporating high-fiber snacks for picky eaters into your diet can help with weight loss by keeping you full longer and aiding in digestion. They also help your body function in a more efficient way. And you’ll feel better overall. Here are some healthy, high-fiber snack options:

Fruits and Vegetables

  1. Apples: A medium apple has about 4 grams of fiber.
  2. Berries: Raspberries, blackberries, and strawberries are all high in fiber.
  3. Carrot sticks: Carrots are rich in fiber and make a great crunchy snack.
  4. Broccoli florets: Broccoli is a fiber-packed vegetable that can be eaten raw or steamed.

Whole Grains

  1. Popcorn: Air-popped popcorn is a whole grain and has about 4 grams of fiber per serving.
  2. Oatmeal: A serving of oatmeal can provide around 4 grams of fiber.

Legumes and Nuts

  1. Hummus with veggies: Hummus is made from chickpeas, which are high in fiber. Pair it with fiber-rich veggies like bell peppers or cucumbers.
  2. Edamame: A cup of edamame has about 8 grams of fiber.
  3. Almonds: A small handful of almonds provides about 3.5 grams of fiber.

Seeds

  1. Chia pudding: Chia seeds are extremely high in fiber. You can make chia pudding by soaking them in almond milk or yogurt.
  2. Flaxseed crackers: These can be eaten alone or with a spread like avocado or hummus.

Packaged Snacks

  1. Fiber bars: Look for bars specifically high in fiber and low in sugar.
  2. Whole grain crackers: Choose crackers made from whole grains for a fiber boost.

Other Options

  1. Greek yogurt with berries: Combine Greek yogurt with high-fiber berries for a balanced snack.
  2. Avocado toast: Spread mashed avocado on whole-grain toast for a fiber and healthy fat combination.
a woman eating a bowl of yogurt with berries

Unprocessed Snacks

Unprocessed snacks are great for maintaining a healthy diet as they are minimally altered from their natural state and usually contain more nutrients. They don’t have to be complicated or difficult to prepare either.

Fruits and Vegetables

  1. Celery sticks with almond butter: Provides fiber from the celery and healthy fats from the almond butter.
  2. Cherry tomatoes: Bite-sized and packed with vitamins and fiber.

Nuts and Seeds

  1. Walnuts: Rich in omega-3 fatty acids and fiber.
  2. Pumpkin seeds: These are high in fiber, magnesium, and healthy fats.
  3. Chia seeds: Sprinkle on yogurt or mix into a glass of water for a fiber boost.

Legumes

  1. Chickpeas: Roasted chickpeas are crunchy and satisfying.

Dairy

  1. Plain Greek yogurt: Add your own fresh fruit for sweetness and extra fiber.
  2. Cottage cheese with fruit: High in protein, and adding fruit boosts the fiber content.

Other Natural Options

  1. Avocado slices: Rich in healthy fats and fiber, sprinkle with a little salt and pepper.
  2. Hard-boiled eggs: High in protein and easy to prepare in advance.
  3. Cucumber slices: Refreshing and hydrating, can be paired with hummus for added flavor.
  4. Bell pepper strips: Sweet and crunchy, great with a dip like hummus or guacamole.

These unprocessed snacks are not only nutritious but also help you stay full and satisfied between meals, aiding in weight management and overall health.

a man shopping for healthy snacks

Vegetable Snacks

Vegetable snacks are a fantastic way to add more nutrients and fiber to your diet while keeping calories low. Here are some healthy vegetable snack ideas:

Raw Vegetable Snacks

  1. Radishes: Crisp with a slightly spicy flavor, can be eaten alone or with a dip.
  2. Snap peas: Sweet and crunchy, can be enjoyed raw or lightly steamed.

Cooked Vegetable Snacks

  1. Kale chips: Baked kale with a little olive oil and seasoning, a crunchy and nutritious alternative to potato chips.
  2. Roasted Brussels sprouts: Slice them in half, toss with a little olive oil and salt, and roast until crispy.
  3. Baked zucchini chips: Thinly sliced zucchini, lightly seasoned and baked until crispy.
  4. Stuffed mini bell peppers: Fill with a mix of light cream cheese and herbs, then bake until soft.

Dips and Spreads

  1. Hummus: Pair with any raw vegetable like carrots, celery, bell peppers, or cucumber.
  2. Guacamole: Great with bell pepper strips, cucumber slices, or celery sticks.
  3. Tzatziki: A Greek yogurt-based dip, perfect with cucumber and carrot sticks.

Salad-style Snacks

  1. Caprese skewers: Cherry tomatoes, basil leaves, and mozzarella balls on a skewer, drizzled with a little balsamic vinegar.
  2. Veggie wraps: Use large lettuce leaves or collard greens to wrap up a mix of your favorite raw veggies with a light spread like hummus or avocado.

Smoothies

  1. Green smoothie: Blend spinach, kale, cucumber, and a little fruit (like an apple or a banana) with water or almond milk for a refreshing, fiber-rich drink.
  2. Carrot and ginger smoothie: Blend carrots with a piece of ginger, a bit of lemon juice, and some water for a spicy, healthy drink.
  3. Smoothie bowls: Smoothie bowls can offer a variety of nutrition and flavors so you can find you that works for your taste.

Macro Snacks

Macro-friendly snacks are those that provide a balanced mix of macronutrients: proteins, fats, and carbohydrates. Here are some great options that can help you stay on track with your nutrition goals:

High Protein Snacks

  1. Greek yogurt with berries: High in protein from the yogurt and fiber from the berries.
  2. Cottage cheese with pineapple: A great source of protein and a touch of natural sweetness.
  3. Turkey or chicken slices: Lean protein that can be rolled with a slice of avocado or bell pepper.
  4. Avocado and cheese on whole-grain toast: Provides healthy fats and complex carbs.
  5. Pumpkin fat bombs: Fat bombs are a combo of fat and protein to give balance to the carbs in the sweet treat.

Balanced Snacks

  1. Hummus with vegetable sticks: Hummus provides protein and healthy fats, while the veggies offer fiber and carbohydrates.
  2. Protein smoothie: Blend protein powder with a banana, spinach, and almond milk for a balanced snack.
  3. Trail mix: Make your own with nuts, seeds, and a small amount of dried fruit for a mix of protein, fats, and carbs.
  4. Rice cakes with peanut butter: A good balance of carbs and healthy fats.
  5. Tuna salad on cucumber slices: Mix tuna with a bit of Greek yogurt or avocado and serve on cucumber slices for a protein-rich, low-carb snack.

Carb-focused Snacks

  1. Whole-grain crackers with cheese: Provides carbohydrates from the crackers and protein and fat from the cheese.
  2. Oatmeal: Can be prepared with a scoop of protein powder and some fruit for added nutrients.
  3. Fruit and cheese platter: Combines the carbs from fruit with the protein and fat from cheese.
  4. Sweet potato wedges: Baked sweet potato slices seasoned with your favorite spices.
  5. Quinoa salad: Mix cooked quinoa with veggies and a light dressing for a snack that’s high in carbs and fiber with some protein.

Healthy Rainbow Snacks

Creating colorful, healthy snacks using a variety of fruits and vegetables is a great way to ensure you’re getting a wide range of nutrients. Here are some healthy rainbow snack ideas:

Red

  1. Red bell pepper slices with hummus: Crisp and sweet, perfect for dipping.
  2. Strawberries: Fresh or with a dollop of Greek yogurt.

Orange

  1. Orange slices: Refreshing and juicy, a great source of vitamin C.
  2. Sweet potato chips: Baked sweet potato slices seasoned lightly with salt and olive oil.

Yellow

  1. Yellow bell pepper strips: Sweet and crunchy, perfect with a dip or on their own.

Green

  1. Cucumber slices: Refreshing and hydrating, can be paired with a light dip.

Blue/Purple

  1. Blueberries: Sweet and antioxidant-rich, perfect on their own or with yogurt.
  2. Blackberries: Tart and full of fiber, great alone or added to other snacks.

Rainbow Snack Combinations

  1. Rainbow veggie platter: Arrange a mix of red bell peppers, carrots, yellow bell peppers, cucumbers, and purple cabbage slices. Serve with hummus or a light dip.
  2. Fruit salad: Combine strawberries, mango, pineapple, kiwi, blueberries, and grapes for a colorful and nutritious fruit salad.
  3. Rainbow smoothie: Layer different smoothies made from various fruits (e.g., strawberries, mango, spinach, blueberries) in a clear glass for a beautiful presentation.
  4. Veggie wraps: Use large lettuce leaves or collard greens to wrap a mix of red, orange, yellow, and green veggies with a light spread like hummus or avocado.
  5. Rainbow skewers: Skewer chunks of different colored fruits or veggies (e.g., strawberries, pineapple, green grapes, blueberries) for a fun and portable snack.

For more rainbow food ideas, check these out: