3 Nutrient-Dense Summer Snacks This Dietitian Is Loving Now

First, a friendly reminder that snacks are part of a health-promoting diet. They help bridge hunger between meals and can boost energy levels; plus, they’re opportunities to get your nourishment needs met. Don't let toxic diet culture convince you there's something wrong with snacking!

That said, I like to think of snacks as mini meals. I try to incorporate protein, carbs, and healthful fats (or at least two out of those three macronutrients) because it helps balance blood sugar levels and can make your snacks more satiating and satisfying. And of course, still opt for yummy options because enjoying your food and choosing foods that “hit the spot” is an important (and yet often overlooked) part of healthy eating too!

Summer Snack Option #1: Cottage cheese and fresh peaches drizzled with peanut butter

I've never been a big fan of cottage cheese but a dear friend told me to trust her on this one so I gave it a try. At her suggestion, I chose the Good Culture brand of cottage cheese; sure enough, it was much creamier with a better texture than most other brands I’ve tried. I actually like it!

You can mix things up by swapping in fresh figs, berries, or banana slices—maybe even a drizzle of honey. Depending on your portion size, this can be a snack or breakfast, although I’d probably throw in some hearty toast if it’s the latter.

Summer Snack Option #2: Fresh figs stuffed with Trader Joes’ everything-bagel-flavored Greek yogurt dip

My fig tree is bursting with figs so I’m always looking for fun new ways to eat them. These are both savory and sweet. Wrap them in prosciutto if you’re feeling fancy!

I also love yogurt topped with fresh figs and muesli or halved figs drizzled with peanut or almond butter.

Summer Snack Option #3: Ricotta toast topped with sliced turkey, fresh peaches, cherry tomatoes, and sliced cucumbers

This one was born after a trip to the farmers’ market where I scored some delicous sourdough bread and a bunch of seasonal produce.

Top a hearty slice of whole grain or sourdough toast with ricotta cheese, add a slice or two of turkey from the deli, and then pile it with fresh peaches, cherry tomatoes, and cucumbers. Drizzle the whole thing with some hot honey.

You can thank me later :)

Sometimes I have this for lunch too, with some type of summer salad or some additional veggies on the side.