
10 healthy snacks for teenagers
Discover 10 healthy snack recipe ideas for teenagers as recommended by Zing Wellbeing Nutritionist Mel, that all have health benefits for them and their growing body needs - there are so many processed and sugary snacks targeted to kids we did our best to offer you some healthy alternatives with lots of added health benefits.
We also have a BRAND NEW Family friendly meal plan live now!

10 healthy snacks for teenagers
Homemade Chicken Nuggets
These are great for school lunches, or as an after school snack. Chicken is among the highest of protein when it comes to meat with up to 31% protein making it an excellent source of amino acids. Protein and the amino acids that make it up are essential for growing bodies, hormone production and will assist with muscle tissue repair and bone health.
Serves 4
Ingredients
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1 cup plain flour
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1 tsp chia seeds
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1/2 tsp paprika
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Salt and pepper to taste
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2 large chicken breasts, cut into bite-sized pieces (740g)
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Grapeseed oil for frying
Method
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Mix flour with chia seeds, paprika and salt and pepper on a large plate.
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Dip chicken pieces into flour mix and coat well. Heat grapeseed oil in a small saucepan.
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Once hot enough drop in chicken pieces and cook for a few minutes or until cooked through.
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Do this in small batches so as not to overcrowd the pan.
Nutritional value Per Serve
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341 Kcal
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12g Fat
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29g Carbs
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2g Fibre
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28g Protein
Veggie hummus wraps
Loading up with veggies is essential for growing teens as they provide essential vitamins and minerals needed for growth, development and maturity. This wrap is packed with vitamin C, calcium, potassium, antioxidants and fibre. Hummus is rich in protein, fibre and healthy fats and contains iron, magnesium and folate – vital for growth!
Ingredients
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1 wholemeal wrap
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2 tbsp. hummus
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1/4 cup shredded carrot
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1/4 cup cucumber slices
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1/4 cup baby spinach
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¼ cup shredded cheese
Method
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Spread the hummus evenly over the tortilla.
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Layer the veggies and cheese.
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Roll up tightly and slice into small rounds or eat as a full wrap.
Nutritional value Per Serve
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220 Kcal
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8g Fat
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30g Carbs
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6g Fibre
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7g Protein
Homemade Nutella
This homemade Nutella is easy to make, free from preservatives and refined sugars and has lower sugar content overall than the store-bought versions. By using raw cacao powder this smooth spread delivers much needed magnesium for growing bodies.
Approx. 20 servings
Ingredients
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1 cup toasted hazelnuts
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2 tbsp. cacao powder
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3 tbsp. maple syrup
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2 tbsp. coconut oil, warmed
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1 tsp vanilla extract
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A pinch of salt
Method
Blend all ingredients together in a high-speed blender until super smooth.
Nutritional value Per Serve (roughly 1 tablespoon per serve)
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64 Kcal
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5.4g Fat
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3.5g Carbs
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0.8g Fibre
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1g Protein
Choc Banana Ice block
Banana satisfies the sweet sweet cravings of all teens and this frozen treat will not disappoint! Using dark chocolate is a healthier option than milk chocolate as it contains higher cocoa content which is rich in flavonoids which may help reduce inflammation, it generally has much less sugar, higher nutrient density, including iron, magnesium and fibre and is lower in fat and overall calories.
Makes 2
Ingredients
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2 ripe bananas
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2 paddle pop sticks
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1 cup dark chocolate chips
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¼ cup shredded coconut
Method
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Peel the bananas and press a paddle pop stick or skewer into one end, leaving a little hanging out as a handle, and set aside.
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Melt the chocolate chips in a microwave safe bowl using 30 second bursts, stirring each time, until smooth.
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Dip the banana into the melted chocolate and then sprinkle over the coconut.
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Place in the freezer on a plate or tray lined with baking paper for at least 2 hours until set and the banana is frozen through.
Nutritional value Per Serve
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94 Kcal
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5.2g Fat
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12g Carbs
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1.2g Fibre
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0.9g Protein
Apple Nachos
Peanut butter is among the highest of plant based proteins and is packed with healthy fats. Grabbing a natural one avoids additives and high sugar content. Adding granola adds crunch plus nutrients from the nuts and seeds and blueberries pack a punch of antioxidants as well as fibre.
Serves 1
Ingredients
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1 apple
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1 tbsp. natural peanut butter
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¼ cup granola
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¼ cup blueberries
Method
Arrange apple slices on a serving plate. Drizzle peanut butter and sprinkle granola and blueberries over top.
Nutritional value Per Serve
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361 Kcal
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16g Fat
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50g Carbs
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9g Fibre
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8g Protein
The combination of nut butter, hemp seeds, chocolate and banana provides a balanced mix of carbohydrates, protein, and healthy fats. This balance can help maintain steady energy levels throughout the day. Additionally, the B vitamins present in these ingredients play a key role in converting food into energy and maintaining a healthy metabolism.
Banana sushi
Serves 1
Ingredients
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1 banana
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2 tbsp. macadamia nut butter
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1 tbsp. hemp seeds
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1 tbsp. dark choc chips
Method
Peel banana and lay onto a plate. Spread macadamia nut butter over the top and sprinkle with hemp seeds and choc chips. Slice into thick ‘sushi’ slices and enjoy.
Nutritional value Per Serve
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425 Kcal
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29g Fat
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42g Carbs
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6g Fibre
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9g Protein
Teenage Butter Chicken
Healthy does not have to be hard and store bought jars of sauces are not always unhealthy. There are loads of good options on the shelf to allow our teens to make an easy meal the whole family can enjoy.
Chicken is a great source of protein and adding capsicum and peas provides a significant amount of fibre as well as nutrients, while the chicken contributes to the B vitamins content. These nutrients support a range of bodily functions, including immune function, blood clotting, and energy production. Not to mention the pride of cooking dinner!
Serves 4
Ingredients
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1 roast chook
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1 jar of store bought butter chicken sauce
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1 capsicum, sliced
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1 cup green peas
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Sachet of microwavable rice
Method
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Microwave the sachet of rice according to the package instructions. Usually, this takes about 90 seconds to 2 minutes.
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In a saucepan, pour the jar of butter chicken sauce and heat over medium heat. Add the capsicum. Stir occasionally until the sauce is heated through (about 5-7 minutes).
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Add green peas towards the end just to warm them through.
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While the sauce is heating, remove the roast chicken from its packaging and shred the meat into bite-sized pieces. You can use a fork or your hands for this.
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Once the sauce is heated, add the shredded chicken to the saucepan. Stir well to coat the chicken in the butter chicken sauce.
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Let it simmer for an additional 5 minutes to warm the chicken through and allow the flavours to meld.
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Fluff the microwaved rice and divide it between plates. Spoon the butter chicken mixture over the rice.
Nutritional value Per Serve
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426 Kcal
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22g Fat
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47g Carbs
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6g Fibre
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28g Protein
Satay 2 minute noodles
We can beef up 2 minute noodles by adding fat and protein to the carbohydrate rich noodles. This provides a balanced macro nutrient profile and will essentially ‘feed’ us for longer. This means we will have more stabilised blood sugar levels and therefore more sustained energy avoiding the hangry vibes.
Peanut butter is delicious, high protein and provides great fats. Adding some frozen veg is easy and boosts the nutritional profile of this meal while adding much needed fibre.
Serves 3
Ingredients
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2 packs of 2-minute noodles
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1/4 cup natural peanut butter
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2 tbsp. soy sauce
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1 tbsp. maple syrup
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1 tbsp. sesame oil
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1 cup frozen stir fried veg mix
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1 tbsp. lime juice
Optional toppings:
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Chopped spring onions
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Chopped peanuts
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Fresh coriander
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Sliced fresh chilli or chilli flakes
Method
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Cook 2 minute noodles according to package directions, without adding flavours or seasonings. Drain and set aside.
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In a bowl, combine the peanut butter, soy sauce, maple syrup, sesame oil and lime juice. Mix well until smooth. If the sauce is too thick, you can add a little water to achieve your desired consistency.
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Cook the frozen stir-fry veg in the microwave until thawed. In a large mixing bowl, add the cooked noodles and veggies and pour the satay sauce over them.
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Toss well to coat the noodles evenly with the sauce. Divide the noodles into bowls and top with your favourite topping.
Nutritional value Per Serve
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526 Kcal
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29g Fat
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67g Carbs
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6g Fibre
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20g Protein
Teen Fuel Bites
These balls are versatile and the ingredients can be changed to suit taste buds.
Oats are a great source of calcium and B vitamins which are essential for nervous system health and cashews are high in protein, zinc and healthy fats – all essential for growing hair, skin, nails and bodies in general.
Approx. 12-16 balls
Ingredients
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1 cup rolled oats
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1/2 cup cashew butter
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1/3 cup maple syrup
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1/4 cup chocolate chips
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1/4 cup chia seeds
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¼ cup coconut oil, melted
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2 scoops Zing chocolate protein powder
Method
In a bowl, mix all ingredients until combined. Roll the mixture into small balls. Refrigerate for at least 1 hour before serving.
Nutritional value Per ball
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179 Kcal
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11g Fat
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19g Carbs
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3g Fibre
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6g Protein
Greek Yoghurt Bark
Yoghurt provides probiotics to add to a healthy microbiome as well as fat, protein and calcium. Blueberries are high in vitamin C which is essential for immune health, collagen production, iron absorption and heart health. They are also high in fibre, vitamin K, manganese and phytonutrients like anthocyanins.
Serves 6
Ingredients
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2 cups Greek yoghurt
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1/2 cup frozen blueberries
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1/4 cup almonds, roughly chopped
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1 tbsp honey
Method
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Spread Greek yoghurt evenly on a baking sheet lined with parchment paper.
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Top with berries, nuts, and a drizzle of honey if desired.
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Freeze for 2-3 hours, then break into pieces.
Nutritional value Per serve
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140 Kcal
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8g Fat
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15g Carbs
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3g Fibre
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9g Protein
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