I’m a Dietitian—These Are the 10 Snacks You’ll Always Find in My Kitchen

I like having a premade protein shake on hand for extra-busy days, and this vegan option from Elmhurst tastes like an almond-pistachio cookie. It’s made with incredibly nutritious yet simple ingredients, packs in 27 grams of protein and only 4 grams of sugar, a rarity in the protein shake aisle.

It’s best chilled, and I like that I can sip on it and put it back in the fridge if I didn’t get a chance to finish it. It’s smooth and easy to drink, not overly thick or heavy, which I really appreciate when I’m on the go. This is a vegan option, but I also like Vital Proteins' premade collagen shake. It’s just one of those easy options that helps me get more protein in without having to think about it.

Gummies made from just fruit? A dietitian's dream! These are staples in my house, especially with kids. They’re a refreshingly simple snack in a category that often includes a long list of artificial ingredients. They're great for snacking when you're craving something sweet and are perfectly chewy.

Mango Guava is my favorite combination for a tropical twist, and the newer versions come in actual fruit shapes. I’ll usually reach for these when I want something sweet but don’t want anything too heavy. They’re also really easy to throw into lunchboxes or bring along when we’re out and about, and I also like Solely's fruit jerky.

Popcorn is one of my favorite snacks as a dietitian because it’s high in volume and can be very satisfying for relatively few calories. I usually look for options made with olive oil or avocado oil. And this version in particular stands out because it has added protein, which popcorn is typically void of. The combo of protein and the natural fiber from popcorn helps with satiety and makes it more balanced.

Personally, I like the white cheddar flavor best. This option feels a bit more significant than traditional popcorn. It’s great when you want something crunchy that actually keeps you full. I also try to pour it into a bowl instead of eating straight from the bag, which helps me be a little more mindful.

I always have Purely Elizabeth granola on hand because it’s the healthiest option I can find on the shelf that tastes great. The ingredient quality and flavor profile are unmatched in the aisle, and I love the large clusters of this cookie-inspired granola. It’s available in a few different flavors, but Oatmeal Raisin is surprisingly my favorite. It’s lightly sweetened with coconut sugar and is a good source of fiber, too.

If I’m not snacking on this flavor, I’ll switch to the original, which is a classic, or pumpkin spice in the fall. It’s versatile too, so I’ll eat it on its own, sprinkle it over yogurt, or pair it with fruit for a more satisfying snack. It has that cozy, almost homemade flavor that makes it more enjoyable than many other granolas.

I am a big Greek yogurt fan, and recently have been eating more Icelandic skyr as it has a bit more protein. This one from Painterland Sisters has been my latest obsession. It's outrageously thick and creamy, and I like how satisfying the organic snack actually is. While it’s definitely more of a premium product, I find it worth it because it keeps me full for hours thanks to its protein content.

The peach flavor is my personal favorite, but you really can’t go wrong with any of their offerings (strawberry and blueberry lemon are standouts, too). It just feels a little more filling than your average yogurt. I’ll usually add some granola or fruit to make it a more complete snack.

We have our pantry stocked with a variety of Simple Mills products, a brand known for making better-for-you versions of classic snacking favorites. Think of these sweet thins as a healthier take on cinnamon graham crackers. The ingredient list is built around more wholesome, less refined components, and the snap on these is especially satisfying. They’re a hit with my kids, too, and that says a lot.

Sometimes, I'll crumble some into my yogurt, and I love that it's a gluten-free snacking option for any time of day. They have a light sweetness with a hint of cinnamon that pairs well with a lot of things (but they are available in a few other flavors, too). I also like that the individual packs are easy to toss in my bag when I'm heading out, or add to my daughter's lunch box.

When I’m in the mood for something salty and crunchy, these are a go-to. Seaweed snacks are light yet flavorful and offer a unique nutrient profile compared to typical salty snacks. I usually opt for the avocado oil or olive oil versions from Gimme, and they also offer some flavored varieties like teriyaki and sriracha.

They’re great when you want something savory but not too heavy. I also like that they come in small portions, so it’s easy to snack on them without overdoing it.

I've long been a fan of kefir and its health benefits, and have been drinking it daily for years. But not all kefir is the same, and I've found that Maple Hill is the best on the shelf right now. It has a tangy, refreshing flavor with a luxuriously creamy consistency and actual, real strawberry pieces instead of artificial flavors, which makes it feel more premium than many other options.

From a nutrition standpoint, it’s a great way to support gut health, and it’s an easy addition to a busy day and a small (delicious) habit that can make a difference over time.