Snacking On A Budget

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30 Delicious Snacks You Can Make Fast and Cheap:

1   Plain Greek yogurt and apple slices

2   Low-fat bran muffin and fruit juice

3   Banana and toasted pecans

4   Cinnamon rice cake and a peach

5   Whole wheat toast and a sliced tomato

6   Waffle square and strawberries

7   Graham crackers and a pear

8   Raisin toast and orange wedges

9   Pita bread and peanut butter

10 Gingersnaps and applesauce

11 Fat free Saltines and vegetable sticks

12 Whole wheat breadsticks and baby carrots

13 Toasted English muffin and skim milk

14 Low-fat banana bread and skim milk

15 Cereal and juice or skim milk

16 Cinnamon toast and berries

17 Bagel and orange smoothie

18 Low-fat corn muffin and berry compote

19 Crackers and Swiss cheese

20 Low-fat yogurt topped with cereal

21 Fat free cheese and a fruit cup

22 Trail mix and grapes

23 High fiber crackers, plain yogurt, cucumber slices

24 Cucumber sticks, carrot sticks and fat free cottage cheese

25 Rice cakes with peanut butter

26 Cut up vegetables with nonfat ranch dressing

27 String cheese and celery

28 Fat free cottage cheese and sliced tomatoes

29 Fat free yogurt and sliced pears

30 Low-fat granola over a microwave-baked apple

Scroll to the very bottom of this post for a PDF handout.

Here are two delicious no-cook snack recipes:

Pita Tacos:
4    mini pita bread pockets
4    oz. nonfat or low-fat grated cheddar cheese
1    ripe tomato, chopped
1    carrot, grated
1    cup shredded dark green lettuce
1    green pepper, chopped
2/3    cup mild prepared salsa
Wash and chop vegetables, put in separate bowls. Everyone fills their pita with vegetables, cheese and salsa. You can also add cucumber slices, chopped onions or other vegetables. Serves 4. (Actual recipe served 12- we scaled this down.)

Nutrition Facts: serving size: 1 pita, 192 calories, 5 grams fat, 3 grams saturated fat, 20 mg. cholesterol, 483 mg. sodium, 27 grams carbohydrate, 2 grams fiber, 3 grams sugars, 12 grams protein. ** Amount of fat is less when using nonfat grated cheddar.

Crunchy Fruit Sundae:
2-16 ounce cans peaches, plums or pears or a variety of fresh fruits. If using canned fruits, buy canned in its own juice not in heavy syrup.
2/3    teaspoon ground cinnamon
4    crumbled graham crackers
1    cup low-fat vanilla yogurt
Drain fruit if using canned. Wash and slice fresh fruit. Put each type of fruit in a separate bowl. To make a sundae, each kid chooses their own fruit then spoons yogurt over fruit. Top with cinnamon and crumbled graham crackers. Serves 4.

Nutrition facts: serving size: ¾ cup fruit, 196 calories, 2 grams fat, 1 gram saturated fat, 3 mg. cholesterol, 88 mg. sodium, 44 grams carbohydrate, 2 grams fiber, 22 grams sugars, 5 grams protein.

Download handout: 30 snacks

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