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21 Simple, Quick, & Easy Meals
All tagged Snack
My mom has been making and taking her famous guacamole to football parties and gatherings for years and it’s always the first thing to be devoured. The secret? Dried oregano! Make this 4-ingredient guacamole in under 5 minutes, and your friends and family will exclaim, “This is the Best Ever Guacamole!”
These Salted Margarita Energy Balls will have you thinking “it’s 5 o’clock somewhere!” Perfect for a grab-and-go breakfast, afternoon energy boost to power you through that 3 PM slump, or an after-dinner treat, this recipe for Salted Margarita Energy Balls is the answer 😊 Meal prep once, enjoy all week!
Serves: 10 (22 energy balls)
Prep time: 10 minutes
Cooking time: 0 minutes
What (your ingredients):
1 cup raw cashews
1 cup rolled oats
½ cup unsweetened coconut flakes
Zest and juice of 1 lime
Pinch of salt
8 medjool dates (softened in hot water for 5 minutes if not already soft)
To serve: Maldon sea salt
How (your directions):
To a food processor, add the cashews, oats, coconut flakes, zest and juice of 1 lime, a pinch of salt, and the dates.
Pulse 10-15 times, then blend on high until a dough ball forms or the mixture sticks together when pressed between your fingers.
Roll a heaped tablespoon of the mixture into a ball between the palms of your hands. Repeat with the remaining mixture.
Serve by topping the energy balls with Maldon sea salt (to mimic the salted rim of a margarita).
Why (the science): These energy balls are incredibly filling and satisfying due to the balance of healthy fats (coconut), fiber-rich starch (oats), and protein (cashews).
Most compotes and jams are LOADED with added sugar…to the point you wonder, where’s the fruit? This 5-Minute Low-Sugar Blueberry Compote has only 1 tablespoon of added sugar in the entire batch, but it still sweet and delicious! Stir into plain Greek-style yogurt, spoon onto a stack of pancakes, drizzle over open-faced peanut butter toast, or eat with a spoon (I won’t tell 😉)
These Pumpkin Spice Energy Balls actually taste like pumpkin pie! Perfect for on-the-go breakfasts, afternoon snacking, or as a light dessert, Pumpkin Spice Energy Balls will soon become your go-to easy recipe this fall :) 5 ingredients and a food processor are all you need:
These Banana Oatmeal Cookies are the bomb! They have no processed sugar, are gluten-free, and vegan, so you can feel good about eating them any time of day. Made with wholesome ingredients, they can be meal prepped and enjoyed for one-the-go breakfasts, snacks, or as a yummy dessert with a piece of antioxidant-rich dark chocolate on the side. Bonus: they’re made in the food processor! Ahem, minimal clean up 😊
Serves: 6
Prep time: 5 minutes
Cooking time: 20 minutes
What (your ingredients):
2 ripe bananas
6 dates, pitted (make sure they’re soft and sticky)
1 tablespoon coconut oil, not melted
Pinch of salt
1 teaspoon baking powder
1 teaspoon vanilla extract
2 cups rolled oats
How (your directions):
Preheat oven to 350°F. Line a baking sheet with parchment paper or a silicone baking mat.
Add bananas, dates, coconut oil, salt, baking powder, and vanilla to a blender. Pulse 10 times, then blend on high until smooth, about 30 seconds.
Add rolled oats and pulse 5-8 times. You want the rolled oats slightly broken down to form a dough, but not blended so much that you end up with a paste or completely smooth dough. Leave a little oat texture.
Spoon six cookies onto lined baking sheet. Smooth edges, and create a flat top to the cookies using the back of your spoon.
Bake for 20 minutes.
Enjoy warm!
Store remaining cookies in an airtight container for a week. Reheat and serve with a drizzle of peanut butter and a side of fruit for breakfast.
Why (the science): Oats and bananas are prebiotics, which means that feed the healthy bacteria in our gut, which improves our mood and immune system.
** Recipe inspired by Nutrition Refined
Chewy Trail Mix Bars are so incredibly yummy and nutritious, you’ll wonder why you didn’t make them soon! One of the simplest recipes, Chewy Trail Mix Bars come together in 10 minutes, and will give you a satisfyingly sweet (but not too sweet!) breakfast or snack to enjoy on the go and during your busy day. And when you make your own bars at home, you can be sure there are no preservatives, artificial and “natural” flavors, and other weird ingredients. Wholesome and oh so good, these Chewy Trail Mix Bars will please child and adult alike 😊
Serves: 12
Prep time: 10 minutes
Cooking time: 0 minutes
What (your ingredients):
10 dates
½ cup creamy peanut butter (drippy, natural)
¼ cup maple syrup
¼ teaspoon salt
½ teaspoon cinnamon
2 cup oats
¼ cup sunflower seeds
¼ cup pumpkin seeds
¼ cup goji berries
How (your directions):
Line a medium baking dish (7x11) with parchment paper and set aside.
Add dates to a bowl and cover with water. Microwave on high for 60 seconds. Dates should be gooey and sticky. Remove the pits and add dates to a food processor.
Blend dates on high until a sticky paste forms. Add peanut butter, maple syrup, salt, and cinnamon. Blend on high until a dough ball forms.
In a large bowl, add oats, sunflower seeds, pumpkin seeds, and goji berries. Stir to evenly distribute ingredients.
Using your hands, take the date and peanut butter dough ball and add it to the dry ingredients. Knead dry ingredients into the date and peanut butter dough until all ingredients are evenly incorporated.
Press dough firmly into the parchment-lined backing dish. Refrigerate for 15 minutes.
Remove from pan by lifting the parchment paper out of the baking dish.
Slice into 10 bars. Enjoy immediately, or store in an airtight container for 5-7 days.
Why (the science): The oats, nuts, seeds, and dates make these bars the ultimate energy boosting snack or breakfast on the go! Keeping your blood sugar stable throughout the day is the key to improved mood, focus, and productivity.
Serves: 6-12 people (makes 12 brownies)
Prep time: 10 minutes
Cooking time: 0 minutes
What (your ingredients):
1 cup pecans
1 cup sliced almonds
12 dates, pits removed (Tip: if your dates are not sticky, soak them in boiling water for 5-10 minutes)
¼ cup cacao powder
½ teaspoon cinnamon
Pinch of Himalayan pink salt
Pinch of cayenne pepper
Toppings: pumpkin seeds, hemp seeds, goji berries
How (your directions):
Add all ingredients (except toppings) to a food processor.
Blend for 1-2 minutes, until a dough forms. Hint: if you can pinch the dough together between your fingers, the dough is ready. If the dough does not stick together, add 1 teaspoon warm water and blend for 30 seconds.
Pinch off 2-3 tablespoons of dough at a time, and press dough into each muffin cup in a silicone muffin mold (or into a lined muffin tin). Repeat with remaining dough.
Press toppings onto each brownie. Refrigerate for 30 minutes to firm.
Store in an airtight container for 5-7 days.
Why (the science): The protein and fiber from the nuts, seeds, and dates will keep your blood sugar levels stable, meaning it’s the perfect pick-me-up snack for steady energy. Stable blood sugar means better mood and reduced levels of anxiety!
Light and fluffy Vegan Raspberry Muffins are the perfect meal prep breakfast to enjoy throughout the week. You’ll be absolutely adored if you make these for someone special on Valentine’s Day! These muffins are significantly lower in sugar than traditional muffins, and the raspberry preserves help sweeten the muffin and add extra raspberry flavor. The whole wheat pastry flour is my secret nutrition weapon when it comes to baking- it’s whole wheat (hello, health benefits of fiber and vitamin E for blood sugar control) but is light and fine like all purpose flour.
Serves: 8
Prep time: 10 minutes
Cooking time: 20 minutes
What (your ingredients):
1 tablespoon flax meal
3 tablespoons water
1 ½ cups whole wheat pastry flour
2 tablespoons cane sugar
2 teaspoons baking powder
¼ teaspoon salt
¾ cup unsweetened almond milk
2 tablespoons melted vegan butter
2 tablespoons raspberry preserves
1 cup raspberries
How (your directions):
Preheat oven to 375°F.
Line a muffin tin with 8 liners, then set aside.
In a medium bowl, mix together flax meal and water. Set aside while preparing dry ingredients.
To a large bowl, add flour, sugar, baking powder, and salt. Whisk to combine.
Once the flax egg has thickened, add almond milk, melted butter, and raspberry preserves to the flax egg. Stir to combine.
Add wet ingredients to dry ingredients and stir until flour is just moistened.
Fold in raspberries evenly through batter.
Using an ice cream scoop, evenly distribute batter among the lined muffin tin.
Bake for 20 minutes.
Remove muffins from the oven and allow to cool in the tin for 3 minutes.
Transfer muffins to a cooling rack.
Enjoy warm, room temperature, or toasted for breakfast throughout the week!
Why (the science): Raspberries are rich in the antioxidant, ellagic acid, which reduces inflammation in the body and repairs DNA.
Lemon Blueberry Muffin Energy Balls are the perfect snack to meal prep for the week ahead- they take 10 minutes to make, require zero cooking, lasts 5-7 days, and can be breakfast on the go, a snack, or preworkout fuel. Does it get any better!? Plus, you know you’re reaching for something healthy when you crave something sweet and grab two of these. Wholesome and delicious, these Lemon Blueberry Muffin Energy Balls will make your meal prep list every week.
Serves: 5 (makes 12-13 energy balls)
Prep time: 10 minutes
Cooking time: 0 minutes
What (your ingredients):
1 cup rolled oats
1 cup raw whole cashews
Pinch of Himalayan pink salt
6 dates, pits removed
¼ cup unsweetened coconut flakes
¼ cup dried blueberries
Zest and juice of 1 lemon
How (your directions):
Add all ingredients to a food processor.
Blend for 1-2 minutes, until one large dough ball forms.
Pinch off 2 tablespoons of dough at a time, and roll into an energy ball.
Store in an airtight container for 5-7 days.
Why (the science): The protein and fiber from oats and cashews will keep your blood sugar levels stable, meaning it’s the perfect pick-me-up snack for steady energy.
Looking for a cozy and warming drink to help you through the impending Midwest winter? Try Golden Milk, a dairy-free and caffeine-free drink to stop inflammation in its tracks! The pepper and coconut oil help you absorb more of the turmeric’s superpowers, so be sure to add them to your Golden Milk.
Serves: 1
Prep Time: 3 minutes
Cooking Time: 3 minutes
What (your ingredients):
1.5 cups oat milk or unsweetened almond milk
½ teaspoon turmeric
¼ teaspoon ground ginger
¼ teaspoon ground cinnamon
Pinch of black pepper
1 teaspoon coconut oil
1 teaspoon maple syrup (optional)
How (your directions):
Add all ingredients to a saucepan, and heat over medium heat for 3-4 minutes. Whisk constantly.
Tip: If you want your Golden Milk even frothier, add the warm drink mixture to a blender and blend on high for 30 seconds. Enjoy immediately.
Why (the science): Turmeric is both gut-healing to improve your immune system and manage your weight, as well a brain health booster!
How gorgeous are these fruit sushi rolls? These would be perfect in a child’s lunch box or as a filling snack! They would even be adorable displayed on a platter for dessert 😊
Serves: 1
Prep time: 5 minutes
Cooking time: 0 minutes
What (your ingredients):
1 beet whole grain wrap (Angelic Bakehouse)
1 tablespoon almond butter
1 banana
3 tablespoons pomegranate arils
How (your directions):
Spread almond butter onto one side of the wrap. Place whole banana onto almond butter at the top third of the wrap, then roll wrap until banana is snugly inside the wrap.
Using a sharp serrated knife, cut of the tip ends of the wrap, as they don’t hold together as well. Then slice the remaining wrap into six even slices.
Top with pomegranate arils.
Enjoy immediately 😊
Why (the science): Snacks that provide satiety are ones that contain a protein, carb, and healthy fat. Instead of a boring banana that may not keep you full for long, this snack will keep your energy levels up with the addition of a fiber-rich wrap and protein-rich almond butter!
Yummy, comforting appetizers can be made healthy and plant-based with just a few tweaks. Jalapeño poppers are often breaded then deep fried, but these skip the breading and are roasted! Removing the seeds and with pith remove some of the heat, and roasting the peppers make them soft and smoky. Replace the cream cheese and cheddar cheese with vegan alternatives, and you have a nutritious appetizer ready in a flash! These Vegan Jalapeño Poppers are simply awesome 😊
Serves: 4-5
Prep time: 5 minutes
Cooking time: 15 minutes
What (your ingredients):
5 jalapeño peppers
1/3 cup shredded cheddar cheese (I used So Delicious vegan cheddar)
1/3 cup cream cheese (Kite Hill makes an awesome vegan almond cream cheese)
Pinch of salt and pepper
How (your directions):
Preheat oven to 450°F.
Slice jalapeño peppers in half, then remove the seeds and white pith (very spicy).
Place pepper halves onto a baking sheet.
In a small bowl, combine shredded cheddar, cream cheese, salt, and pepper.
Using a spoon, spread about 1 tablespoon of cheese mixture into each pepper halve until all cheese mixture has been used.
Roast peppers for 15 minutes.
Allow to cool slightly, and then serve!
Why (the science): Jalapeño peppers are rich in capsaicin, which is responsible for that fiery heat. Capsaicin is a nature pain-reliever!
Wow, these cookies taste like the real deal- you know, the chocolate chip cookies of your childhood?! Except these have no flour and no refined sugar...Hello, Healthy Chocolate Chip Cookies!
Serves: 9
Prep time: 5 minutes
Cooking time: 15 minutes
What (your ingredients):
4 tablespoons coconut oil, solid
3 tablespoons honey
1 egg
Generous teaspoon vanilla extract
Pinch of salt
½ teaspoon baking powder
1 2/3 cup almond meal
1 tablespoon coconut flour
1/3 cup chocolate chips
How (your directions):
Preheat oven to 350°F. Line a baking sheet with parchment paper or silicone baking mat.
Using a hand-mixer, mix together solid oil and honey. Add egg and mix until combined.
Add vanilla extract, salt, baking powder, almond meal, and coconut flour and mix until combined.
Using a spatula, stir in chocolate chips until evenly distributed.
Bake for 15 minutes, then allow to cool slightly on baking rack.
Enjoy immediately or store cooled cookies in an airtight container.
Why (the science): Almond flour provides protein, heart-healthy omega-3's, and calcium for strong bones!
Many treats with lavender are often in form of shortbread cookies or pound cakes, but these Lemon Lavender Energy Balls have zero added sugar (or butter or flour)! Bring 2-3 energy balls for an easy on-the-go snack. Perfect for that afternoon energy slump 😊
Serves: 4-5 (Makes 14 balls)
Prep time: 10 minutes
Cooking time: 0 minutes
What (your ingredients):
1 cup raw cashews
1 cup dates
1 teaspoon culinary lavender
Zest and juice of 1 lemon
Coconut oil for hands
Desiccated coconut for rolling
How (your directions):
Blend cashews, dates, lavender, lemon zest, and lemon juice in food processor until it forms a ball.
Rub a small amount of coconut oil between your hands. Pinch a tablespoon of dough into your hands, and roll into a ball.
Roll the ball into desiccated coconut. Repeat with rest of dough.
Store in an airtight container for one week!
Why (the science): Lavender has relaxing properties, found not only in breathing the aroma but also in its edible form! These Lemon Lavender Energy Balls can help naturally relieve anxiety and stress.
Crave a salty and crispy snack at 3 PM? Friends about to drop by and need a lightning speed appetizer to munch on? Homemade kale chips made in the microwave are ready to devour in only 5 minutes! Get creative with the spices for fun flavored chips, or have your friends or kids choose their own spices. Snacking can be healthy, fast, easy, and yummy 😊
Serves: 1
Prep time: 0
Cooking time: 5 minutes
What (your ingredients):
2 stalks of kale
1 teaspoon avocado oil or olive oil
Pinch of salt
How (your directions):
Tear curly kale into large pieces and discard the stalk.
Massage with oil to make sure kale pieces are thoroughly coated. Then sprinkle with salt.
Tip: You could be adventurous and add a dash of your favorite seasonings-garlic powder, onion powder, paprika, cayenne, etc.
Distribute kale pieces onto plate, allowing a small amount of room between each piece.
Microwave 3 minutes. After 3 minutes, if the kale is not a “chip” yet, continue to microwave, checking every 1 minute. My chips took a total of 5 minutes to create a crispy chip.
Enjoy immediately!
Why (the science): I hardly need to mention the health benefits of kale, since it has been a trending vegetable for a few years now! But now enjoy kale as a crispy chip that only takes 5 minutes and is flavored to your liking 😊
Strawberry Pepper Gazpacho is sweet with a kick! The strawberries balance the spiciness of the jalapeno, and the peppers add body and texture to this bountiful summer soup. I poured my gazpacho into two clean pasta sauce jars, making these the perfect grab-and-go meals or afternoon snacks. Because it can be enjoyed cold or room temperature, strawberry pepper gazpacho can be enjoyed anywhere, be that work, school, outdoor festival, or picnic!
Serves: 2
Prep time: 5 minutes
Cooking time: 0 minutes
What (your ingredients):
1 lb. strawberries, rinsed (keep the green stems on!)
1 yellow pepper
1 orange pepper
6-8 small tomatoes
1 jalapeno, veins and seeds removed
1 tablespoon white wine vinegar
How (your directions):
Place all ingredients in a high-speed blender or food processor and blend until almost smooth but leaving a little texture.
Serve immediately or keep in the fridge for 4 days.
Enjoy!
Why (the science): With colors like orange, yellow, and red, this soup is truly overflowing with vitamin C and antioxidants 😊
*Recipe updated from Purple Carrot
When you have organic strawberries, you can blend them directly into this Low Sugar Strawberry Smoothie without removing the green stems- talk about a time-saver! This chia seeds thicken the longer they sit in the smoothie, ensuring a thick and luscious drink. No watered down or icy consistency here 😊
Serves: 1
Prep time: 5 minutes
Cooking time: 0
What (your ingredients):
1 cup organic strawberries
½ cup frozen banana
1 cup unsweetened almond milk
1 tablespoon chia seeds
How (your directions):
In a highspeed blender, blend strawberries, banana, and almond milk.
Pour into a cup, then stir in chia seeds.
Enjoy immediately, take on the go, or save for later!
Why (the science): Chia seeds are fiber powerhouses, which means they slow the rate of digestion. No sugar highs and crashes, just a slow release of refreshing energy! This Low Sugar Strawberry Smoothie is also made with unsweetened almond milk instead of juice, which helps cut down on a lot of sugar, too.
Yes, truffles can be nutritious! Made with nuts, seeds, fruit, and citrus zest, these truffles are gilded with superfood powders to give you long-lasting energy…truffles for breakfast anyone?
Why (the science): Matcha powder provides an “alert calm” to get you through an afternoon slump, while cacao powder is a great source of fiber and iron. Who knew?!
The texture and flavor of this bread is incredible- moist interior with a crunchy top, bursting with sweet banana flavor and subtle peanut butter and cinnamon sweetness. Despite it tasting like a naughty treat, you can indulge guilt-free!
