35 ideas and recipes for healthy homemade snacks

For a long time, when people talked about weight-loss diets, it was believed that the more snacks you ate, the more active your metabolism would be. However, it’s now known that every time you eat, insulin spikes occur — which are necessary but, in excess, can become inflammatory. This is especially true when insulin surges are triggered by “enemy” foods such as sugar, grains, dairy, and their derivatives.

Therefore, snacks are not mandatory or essential in a healthy eating plan. However, if you truly feel the need to eat something between meals or if anxiety makes you crave food, it’s important to choose healthy snack options like the ones we’ll share below. Keep reading!

35 healthy snack ideas and recipes

Here’s a list of 35 OkNutriWhite healthy snacks you can make at home to maintain a balanced diet adapted to your food sensitivities:

1. Mixed nuts‍

Nuts are an excellent source of protein, healthy fats, fiber, and vitamins. You can make your own mix with hazelnuts, almonds, walnuts, and pistachios, and even add a few sugar-free dark chocolate chips for a sweet touch. Our mixed nuts recipe:

Ingredients

• 120 g almonds
• 120 g cashews
• 120 g hazelnuts
• 60 g raisins

Preparation

‍Mix all the nuts together and enjoy.

2. Fresh fruit skewers

They’re rich in vitamins and fiber, and very easy to prepare — perfect if you don’t have much time to make something more elaborate.

Ingredients:

• Use the fruits you like best and that you tolerate well.
• You can use strawberries, pineapple, grapes (green or red), kiwi, mango, melon, raspberries, etc.

Preparation:

1. Wash all the fruits thoroughly.
2. Cut them into small pieces, making sure to remove peels and seeds.
3. Thread the fruit onto skewers, alternating colors so they look bright and appetizing.
4. That’s it! Now you have delicious fresh fruit skewers. You can enjoy them on their own or pair them with a bit of yogurt or dark chocolate sauce for an extra touch of flavor.

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3. Carrot, beet, zucchini, or root vegetable chips

Instead of typical store-bought potato chips, this is a great alternative — especially for vegans. You can pair them with legume-based hummus and olive oil or guacamole, depending on your tolerance. These chips help replenish fiber, B-complex vitamins, and beta-carotene.

If you want to reduce calories and inflammation caused by refined oils, we recommend cooking them in an air fryer instead of frying. Our carrot chips recipe:

Ingredients

• 2 peeled carrots
• Coconut oil
• Sea salt

Preparation

1. Slice the carrots into thin rounds (you can use a slicer).
2. Fry them in hot coconut oil (or cook them in an air fryer), then drain and season with salt to taste.

4. Light green juice

Prepare a delicious, easy, and refreshing blend in the blender for a tasty and healthy drink.

Ingredients

• 1 ½ cucumber
• 2 glasses of pineapple water
• 10 pineapple cubes
• 5 mint leaves

Preparation

‍Place all the ingredients in a blender and blend until smooth.

Other healthy drink options include:

• Keto coffee recipe
• Homemade coconut milk recipe
• Banana frappé recipe
• Nut milk recipe
• Quinoa milk recipe

5. Crunchy chickpeas

They’re a great source of protein, fiber, and complex carbohydrates. When baked until crispy, they make a snack similar to potato chips but with less fat and fewer calories.

Ingredients

• 200 g canned or home-cooked chickpeas
• 1 tablespoon olive oil
• ¼ teaspoon sweet paprika
• ¼ teaspoon cumin
• ¼ teaspoon salt
• 1 tablespoon sesame seeds

Preparation

1. Preheat the oven to 180°C (350°F) and line a baking tray with parchment paper.
2. Rinse and dry the chickpeas thoroughly with paper towels. The drier they are, the crispier they’ll get and the faster they’ll cook.
3. Mix the olive oil, paprika, cumin, and salt.
4. Add the chickpeas to the spice mixture and coat them evenly.
5. Spread the chickpeas on the lined baking tray.
6. Sprinkle the sesame seeds on top for extra texture.
7. Bake for 40–50 minutes at 180°C, or until golden and crispy. Stir occasionally to ensure even cooking

6. Avocado pudding

Avocado is rich in healthy fats, vitamins, and minerals. All of this makes it an ideal snack — delicious, nutritious, and satisfying for hours. Look at our avocado pudding recipe:

Ingredients

• 520 g avocado
• 1 tbsp honey (optional)
• 30 g coconut powder
• 100 ml almond milk
• 10 drops vanilla extract

Preparation

1. Place the peeled and pitted avocado in a blender with the rest of the ingredients.
2. Blend until the mixture is smooth and creamy.

Note: This recipe tastes even better with a touch of coconut extract, shredded coconut, and small pieces of banana.

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7. Natural coconut yogurt with probiotics

Prepare a delicious, natural, and healthy yogurt made from coconut milk fermented with probiotics — perfect to enjoy at any time of the day. Coconut probiotic yogurt recipe:

Ingredients

• 500 ml coconut milk
• 1 tbsp cassava or arrowroot starch
• 2 to 4 probiotic capsules

Preparation

1. Pour the coconut milk into a pot, add the cassava or arrowroot starch, and stir until dissolved.
2. Heat the mixture over low heat until it thickens, then let it cool.
3. Pour the mixture into a glass container and add the probiotic capsules. Mix well.
4. Leave to ferment in a dark place for 24 hours. Then refrigerate for 5 to 6 hours.
5. ‍Note: Consume within 10 days.

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8. Artichoke chips

Prepare delicious golden, crispy artichokes — perfect to enjoy as a snack, appetizer, or side dish. Artichoke chips recipe:

Ingredients

• 2 artichokes
• 1 lemon
• Olive oil
• Salt

Preparation

1. Wash the artichokes thoroughly, trim the tips with a single cut, and remove the outer leaves until you reach the tender part.
2. Cut them in half and remove the fuzzy choke from the center.
3. Wash again and slice thinly.
4. Drain and fry until golden and crispy, then season with salt to taste.

9. Avocado and chocolate mousse

A burst of omega-3, magnesium, and flavonoids — especially if you choose dark chocolate that’s dairy-free and sugar-free. Avocado cacao mousse recipe:

Ingredients

• 2 avocados
• 3 tbsp pure cocoa powder
• 50 ml plant-based milk (hazelnut, almond, or according to your sensitivities)
• Sweetener to taste (stevia, monk fruit, or xylitol)

Preparation

1. Using a fork or blender, mash the avocados until a creamy texture forms.
2. Add the milk and cocoa powder, and continue mixing.
3. Sweeten to taste and refrigerate for at least 1 hour.
4. Serve and enjoy.

10. Paleo crackers

You can make delicious homemade crackers with spices — crispy on the outside and soft on the inside — perfect to enjoy any time of the day. Paleo crackers recipe:

Ingredients

• 3 medium green plantains, peeled
• 120 ml clarified butter (almost half a stick), melted, or coconut oil
• ½ to ¾ tsp sea salt
• Natural spices (optional)

Preparation

1. Preheat the oven to 150°C (300°F) and line two baking trays with parchment paper.
2. Blend all the ingredients for a few minutes until you get a smooth mixture that pulls away from the sides.
3. Divide the dough into two equal parts and spread each on the baking trays.
4. Roll out the dough evenly on the parchment paper and sprinkle with spices.
5. Bake for about 10 minutes.
6. Remove the trays from the oven and cut the dough into cracker shapes using a knife or pizza cutter.
7. Bake again for another 50 minutes, or until golden brown.
8. Remove from the oven and let cool on a wire rack.

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11. Sesame bars

These bars combine the toasted flavor of sesame with the natural sweetness of honey and the fruity touch of raisins. They also include cinnamon, which adds a warm, spiced aroma that perfectly complements the other ingredients. Sesame bar recipe:

Ingredients

• 1 cup white sesame seeds
• 1 tsp cinnamon
• A pinch of salt
• ½ cup honey
• 50 g raisins

Preparation

1. Toast the sesame seeds in the oven at 200°C (400°F), stirring occasionally, for about 20 minutes or until lightly golden. Remove and set aside.
2. Meanwhile, heat the honey, cinnamon, and salt over medium heat until it begins to bubble. Then add the sesame seeds and raisins, mixing until well combined.
3. Pour the mixture onto a tray lined with parchment paper or greased with a bit of oil spray to prevent sticking.
4. Place it in the freezer until it firms up.
5. Once compact, cut into bars or squares as desired and store in a glass container.

12. Gluten-free and refined sugar-free apple crumble

Using green apples as a base, this dessert is filled with a crunchy mix of assorted nuts, cinnamon, and a touch of honey for sweetness. The result is an aromatic, flavorful treat with the natural sweetness of honey and the crunch of nuts. Healthy, simple, and quick apple crumble recipe for 2 servings:

Ingredients

• 1 green apple
• ⅓ cup mixed nuts
• 1 tsp cinnamon
• 1 tbsp honey

Preparation

1. Blend all ingredients except the honey. Don’t over-blend — leave small chunks to maintain a crunchy texture when baked.
2. Mix with the honey and set aside.
3. Wash the apple, cut it in half, remove the core, and carve out a small space to place most of the nut mixture.
4. Place on a baking tray, cover with aluminum foil, and bake for 20 minutes at 150°C (300°F).
5. Keep covered with foil for the first 10 minutes.
6. Remove the foil and bake for another 10 minutes (be careful not to burn them — depending on your oven, it may take less time).
7. Serve while still warm.

Recipe by Natalie Luis (@healthynotfit)

13. Pumpkin muffins

Pumpkin is an excellent source of nutrients such as vitamins C and A, fiber, and antioxidants. These muffins can be made with healthy ingredients like grain-free flour and natural honey instead of refined sugar and white flour, making them a much more nutritious option. Pumpkin muffin recipe:

Ingredients

• 2 blended and strained guavas
• 2 bananas
• 1 cup pumpkin puree
• ¼ cup water
• 2 ½ tbsp honey
• 1 tbsp vanilla extract
• ½ cup grain-free all-purpose flour
• 1 ½ tbsp cinnamon
• ½ tbsp grain-free baking powder
• 1 tbsp guar gum
• ⅓ tsp grated ginger
• 1 tsp nutmeg

Preparation

1. Preheat the oven to 180°C (350°F).
2. Blend the guavas and strain.
3. Add the banana, pumpkin puree, water, honey, and vanilla.
4. In a separate bowl, mix all the dry ingredients.
5. Gradually add the wet mixture to the dry ingredients, stirring until a smooth batter forms.
6. Pour the mixture into muffin liners and bake for 30 minutes.
7. Remove from the oven, let cool, and enjoy.

14. Potato brownies

Potato brownies are a healthy snack since potatoes provide various nutrients — they’re rich in vitamins C and B6, contain fiber, and are a good source of potassium. Moreover, these brownies are made without refined flour or added sugars, making them a healthier alternative to traditional brownies. Potato brownie recipe:

Ingredients

• 250 g potatoes
• 2 tsp sea salt
• 70 g 70% cocoa chocolate
• 2 tbsp ghee butter
• 200 g panela (or sweetener of your choice)
• 300 g peeled almonds or walnuts
• 2 eggs
• 2 tbsp gluten-free vanilla extract
• 4 tbsp cocoa powder

Preparation

1. Boil the potatoes, mash them, and add the sea salt.
2. Preheat the oven to 180°C (350°F).
3. Melt the 70% cocoa chocolate with ghee and panela using a double boiler.
4. Crush the almonds or walnuts and mix them with the mashed potatoes.
5. Add the eggs, vanilla, cocoa powder, and finally the melted chocolate mixture.
6. Bake for 25 minutes at 180°C (350°F).
7. Remove from the oven, let cool, and cut into squares.

15. Banana bars

Prepare a delicious and healthy quinoa and banana bread, sweetened with stevia and flavored with a touch of cinnamon and cocoa — perfect to enjoy at any time of the day. Banana bar recipe:

Ingredients

• 1 ½ tbsp cocoa powder
• ½ cup quinoa (previously soaked for 24 hours and rinsed)
• ½ cup quinoa flour
• 2 tbsp flaxseed
• 2 packets of stevia
• 1 tsp cinnamon
• 2 eggs
• 2 bananas

Preparation

1. Preheat the oven to 180°C (350°F).
2. Mix the quinoa, quinoa flour, cinnamon, flaxseed, cocoa powder, and stevia.
3. Add the beaten eggs and mashed bananas.
4. Mix well until smooth.
5. Pour the mixture into a baking dish and bake for 15–20 minutes. That’s it!

Note: For an extra touch, you can add 1 tsp of honey and some crushed nuts.

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16. Homemade strawberry gummies (sugar-free)

Prepare delicious and refreshing strawberry treats with a citrus twist — similar to gummies, but homemade, sugar-free, and much healthier. You’ll only need lemon juice, unflavored gelatin, and strawberries. Healthy gummy recipe:

Ingredients

• 160 ml lemon juice
• 150 g (about 1 cup) strawberries (fresh or frozen)
• 4 tbsp unflavored gelatin

Preparation

1. In a pot, add the lemon juice and strawberries, and heat over medium heat until the mixture starts to steam.
2. Blend the mixture and let it cool slightly.
3. Add the 4 tablespoons of gelatin and blend again until smooth and well combined.
4. Pour the mixture into molds or a tray and refrigerate for about one hour.
   

17. Almond cookies

Prepare delicious flaxseed and almond flour cookies — golden, crispy, and perfect to enjoy any time of the day. Almond cookie recipe:

Ingredients

• 1 cup almond flour
• 1 cup ground flaxseed
• ½ tsp salt
• 1 tbsp olive oil
• 6–8 tbsp water

Preparation

1. Preheat the oven to 150°C (300°F).
2. Mix the flaxseed with 2 tablespoons of water and let it rest for 15 minutes until it thickens.
3. While it rests, mix the remaining flaxseed with almond flour and salt using a hand mixer.
4. Add the olive oil to the flaxseed mixture and stir.
5. Gradually add the remaining water and mix well.
6. Add 1–2 tablespoons of the dry flaxseed mixture at a time to the liquid mixture, stirring continuously.
7. If the dough feels too dry, add a bit more water — it should not stick and should form a ball easily.
8. Roll out the dough to about 3 mm thick.
9. Cut the cookies into your desired shapes using a cookie cutter, place them on a baking tray, and bake until golden and crispy.

18. Yam ice cream

Yam ice cream is a refreshing and healthy option made with boiled yam, flaxseed gel, coconut oil, olive oil, and a touch of honey. Yam ice cream recipe:

Ingredients

• 500 g boiled yam
• ½ cup flaxseed gel
• 5 tsp coconut oil
• 5 tsp olive oil
• Honey to taste (optional if you’re vegan)

Preparation

1. Add the flaxseed gel to a blender and blend until it becomes a white foam.
2. Add the coconut and olive oils and continue blending for another minute.
3. Cut the boiled yam into pieces and place them in a food processor. Start blending and slowly pour in the previous mixture in a thin stream.
4. Scrape the sides of the bowl with a rubber spatula to ensure the mixture is uniform.
5. Add the honey in a thin stream while blending.
6. Pour the mixture into a container and place it in the freezer.
7. Before serving, transfer the ice cream from the freezer to the refrigerator at least 7 hours in advance.

19. Savory cassava crackers

These are crispy crackers made with cassava purée, a bit of oil, and salt to taste — perfect to enjoy any time of the day. Cassava cracker recipe:

Ingredients

• 4 cassavas
• Salt to taste
• A little oil

Preparation

1. Cook the cassava in water until soft.
2. Mash it to make a purée and knead it.
3. Heat a skillet with a bit of oil.
4. Shape the dough into small round patties and cook them in the skillet until golden on both sides.
5. Finish by baking them for 10 minutes to make them extra crispy.

20. Coffee mug cake

Prepare a delicious and creamy gluten-free mug cake. You’ll need ghee butter, coconut sugar or honey, one egg, banana flour, baking soda, coffee, and cocoa powder. Coffee mug cake recipe:

Ingredients

• 1 ½ tbsp ghee butter
• 2 tbsp coconut sugar or honey
• 1 egg
• 3 tbsp banana flour
• 1 tsp baking soda
• 2 tbsp coffee
• 1 tbsp cocoa powder

Preparation

1. In a mug, mix all the ingredients until you get a smooth, even consistency.
2. Cook in the microwave or air fryer for 2 minutes.
3. Serve and enjoy.

21. Sweet potato and cacao pudding

This recipe combines the natural sweetness of sweet potato with the richness of cacao and the freshness of orange, resulting in a balanced and aromatic dessert. The base is made with buckwheat, almond flour, and cassava starch, while orange juice and plant-based milk add moisture. Liquid stevia and coconut oil provide sweetness and texture. The finishing touch is a drizzle of melted sugar-free chocolate poured over the pudding after baking. Sweet potato and cacao pudding recipe:

Ingredients

• 1 cup baked or steamed sweet potato purée (about 1 medium sweet potato, 250 g raw)
• 3 eggs
• ¾ cup buckwheat flour
• ⅓ cup almond flour
• ½ cup orange juice
• ½ cup plant-based milk
• ¼ cup cacao powder
• 3 tbsp liquid stevia
• 2 tbsp coconut oil*
• 1 tbsp orange zest
• 1 tbsp cassava starch
• 1 tsp sugar-free vanilla extract
• ½ tsp baking soda
• 50 g sugar-free chocolate chips or chopped chocolate (for topping)

*The coconut oil should be in liquid form at room temperature. If solid, melt it in a double boiler and let it cool for about 5 minutes before using.

Preparation

1. Beat the eggs at maximum speed until they double in volume and form a foamy mixture.
2. Add the coconut oil and continue beating at high speed to keep it creamy.
3. Add the rest of the wet ingredients: orange juice, plant-based milk, sweet potato purée, stevia, and vanilla extract.
4. Beat on low speed for 1 minute, or until well combined. Remove from the mixer.
5. In a separate bowl, mix all the dry ingredients. Gradually fold them into the wet mixture using a wooden spatula with gentle movements.
6. Optionally, add chopped nuts for extra texture.
7. Pour the mixture into a baking pan and bake at 180°C (350°F) for about 45 minutes.
8. Remove from the oven and let it rest for 10 minutes before unmolding.
9. For the topping, melt the sugar-free chocolate in a double boiler and pour it over the pudding before serving.

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22. Gluten-free chive and buffalo cheese scones

These scones, made with buckwheat flour and cassava starch, have a distinctive flavor enhanced by olive oil and apple cider vinegar. Healthy scone recipe:

Ingredients

• 1 ⅓ cups buckwheat flour
• ¼ cup cassava starch (tapioca or yuca starch)
• 1 ½ tbsp olive oil
• 3 tbsp ground flaxseed
• 1 tbsp apple cider vinegar
• ½ tsp salt
• ½ tsp baking soda
• ¾ cup warm water
• 1 stalk chives, finely chopped
• 40 g grated hard buffalo cheese (you may substitute with another ingredient of your choice)

Preparation

1. In a bowl, mix all the dry ingredients (flours, salt, baking soda).
2. Make a well in the center and add the olive oil, vinegar, and warm water. Mix with a silicone spatula until combined, then knead into a dough ball. Let rest for 5 minutes.
3. Add the chives and cheese, knead again until evenly mixed, and let rest another 5 minutes.
4. Place the dough on a greased baking tray and shape it into a 2 cm–high circle. Cut into 6 or 8 pieces with a damp knife.
5. For glazing, beat a little oil with water until creamy and brush the mixture on top of the scones.
6. Bake at 180°C (350°F) for 45 minutes. For a more golden finish, bake a few minutes longer.

23. Avocado and nut brownie

A healthy and delicious version of the traditional brownie, where avocado adds creaminess and a mild flavor, while 70% sugar-free dark chocolate or cocoa powder gives it that rich chocolaty taste. Avocado brownie recipe:

Ingredients

• 2 eggs
• 1 avocado
• 1 tbsp coconut oil
• 60 g 70% sugar-free dark chocolate bar (can be replaced with cocoa powder)
• Stevia or honey to taste
• Almonds, walnuts, or cashews (always considering your own food sensitivities)

Preparation

1. Preheat the oven to 350°F (180°C).
2. Melt the chocolate bar with coconut oil using a double boiler.
3. Mix the melted chocolate with the avocado and eggs.
4. Sweeten to taste if desired.
5. Add the chopped nuts of your choice, considering your food sensitivities.
6. Pour the mixture into a square baking pan.
7. Bake for approximately 25 minutes.

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24. Melon and cucumber ice pops

This recipe combines the sweetness of melon with the freshness of cucumber and a citrus touch of lime juice, creating a perfect balance of flavors. Melon and cucumber ice pop recipe:

Ingredients

• 1 small seedless melon
• 1 cucumber
• Juice of 2 limes
• A pinch of salt

Preparation

1. Blend all the ingredients together until smooth.
2. Pour the mixture into molds and freeze for one hour.
3. After that time, insert the sticks and freeze for another 4–5 hours.
4. To remove the pops from the mold, run it under warm water for about 15 seconds and gently pull the stick.
5. Enjoy and refresh yourself!

25. Gluten-free profiteroles

Profiteroles can also be a healthy snack if you make them with gut-friendly ingredients. If you have a bit more time and a weakness for this kind of treat, follow this step-by-step gluten-free profiterole recipe:

Ingredients

• 120 ml water
• 3 tbsp coconut oil
• 120 g cassava flour
• 1 egg
• A pinch of salt

Preparation

1. Preheat the oven to 180°C (350°F).
2. In a pot, combine the water, coconut oil, and salt.
3. Sift the cassava flour to make it lighter and prevent lumps.
4. When the liquid starts boiling, remove it from the heat and add the flour all at once. Stir well until the dough forms a ball that pulls away from the sides of the pot.
5. Let it cool for a few minutes until it’s almost at room temperature.
6. Add the egg and mix thoroughly until fully incorporated. The dough will be firm but sticky.
7. Using two spoons or a piping bag, shape small balls (about the size of a walnut) and place them on a parchment-lined baking tray, making sure they’re all even in size.
8. Bake for 30 minutes.
9. Remove from the oven and make a small slit in each profiterole (where you’ll fill them later). Return them to the oven for about 5 more minutes to let the steam escape and make them crispier on the outside.
10. Allow them to cool completely before filling with pastry cream.

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Other 10 healthy snack ideas and recipes

• Cassava flour crepes
• Sweet potato and coconut pancakes
• Coconut marzipan
• Broccoli omelet
• Roasted vegetable salad
• Moist pear cake
• Chickpea flour muffins
• Red pepper cream
• Ripe plantain pudding
• Carrot soufflé

Characteristics of a healthy snack

‍To determine whether a snack is healthy and #OkNutriWhite—that is, suitable for your gut—you should consider the following:

• It must be free of sugar or harmful sweeteners: These trigger insulin spikes and disrupt your gut microbiota, causing inflammation and weight gain.
• It must be free of grains, cow’s dairy, and their derivatives: These are often hard to digest for your gut, where 70% of your immune system resides. Consuming them can cause intestinal permeability, increase insulin spikes, and promote inflammation and weight gain.
• It should take into account your food sensitivities: The concept of “healthy” can vary from person to person. Certain foods may be beneficial for most people but not for you. You should evaluate your individual tolerance to each food and its ingredients so you can digest, absorb, and obtain the nutrients and energy you’re looking for in that snack.

Benefits of healthy snacks

• Better digestion and absorption: A truly healthy snack is made from ingredients your gut can easily digest.
• Appetite control: Eating healthy OkNutriWhite snacks can help you feel full for longer and prevent overeating at your next meal.
• Improved cognitive performance: Nuts and seeds are rich in omega-3 fatty acids, which are associated with enhanced brain performance.
• Increased energy: When made from foods you can properly digest and absorb, snacks can help you avoid fatigue and maintain optimal mental performance.

Snacks to avoid

‍We do not recommend snacks made from foods that are hard for your gut to digest, such as:

• Granola bars, oatmeal flakes, or oat cookies: These contain avenin, a type of gluten found in oats that can be hard to digest.
• Popcorn: Though often considered a “healthy option,” it comes from corn, which contains its own gluten-like protein, zein, making it difficult to digest.
• Soda crackers: Made from wheat flour, they contain gliadin, the gluten protein in wheat, which can be hard to digest.
• Cow’s milk yogurt: Contains casein, a protein that can be difficult to digest.
• Peanuts: Technically a legume and high in histamines, peanuts can be inflammatory for some people.
• Gelatin or jams with sugar and artificial coloring.

We’re here to help you make the decision to live better through Immunonutrition. Schedule your personalized consultation plan today!