6 Tasty Snack Ideas That Incorporate the ‘Big 3’ Nutrients for Boosting Energy

Put a finger down for every time you’ve finished munching on a snack and felt unsatisfied. Maybe you were still hungry or didn’t feel that extra energy kick, or just felt like the snack didn’t hit the spot. Have one (or multiple!) fingers down? Figuring out a snack that fits all of those needs can be tricky—and that’s when the “big three” nutrients come in because snacks with carbs, protein, and fat are more likely to tick all of those boxes.

Each of those nutrients supports your body differently. Fats help you store energy, make hormones, and absorb vitamins, to start. Carbs are the main energy source for your body and can help with, uh, staying regular. (FYI, you need more carbs than you may realize!) Lastly, protein builds and repairs tissues, gives you energy, and keeps you full for longer, among other benefits.

So, what are some snack ideas that combine those nutrients, don’t feel completely random, and taste delicious? Below, dietitians share some of their favorite snacks with carbs, protein, and fat.

Snack 1: Banana slices spread with almond butter and dotted with dark chocolate chips

Is your mouth watering yet? Besides being tasty, this snack benefits your body in several ways. “It provides a balance of carbs for energy from the banana and chocolate chips, and satiating protein and healthy monounsaturated fats from the almond butter,” says Sara Chatfield, RDN, a registered dietitian nutritionist at HealthCanal.com. Additionally, the banana has fiber, prebiotics, and micronutrients, such as potassium and vitamin C, she adds.

Snack 2: Cucumber, red pepper slices, and whole grain pita chips with hummus dip

If you’re looking for a more savory or crunchy snack, this may be one to have on the menu. “This snack provides some healthy fats and protein from the hummus, balanced by carbs from the pita chips and veggies,” Chatfield says. The pepper and cucumber are also rich in vitamins, she adds, specifying vitamin C and vitamin K, respectively.

Snack 3: Energy bites with oats, granola, honey, flax meal, and peanut butter

While this is a great option at any point of the day, energy bites can be particularly perfect as a morning snack. “They are a delicious no-bake snack jam-packed with a variety of nutrients, including protein, fiber, various minerals, omega-3 fats, and monounsaturated fats,” says Kristi Ruth, RD, who’s been a registered dietitian for 20 years. “Honey helps to bind it all together while offering carbohydrates and a natural sweetness.”

Snack 4: Mini cheese quesadillas with guacamole or fruit salsa

With this combo, you “not only get carbs, protein, and fat but also fit in a serving or two of fruits and/or veggies,” Ruth says. It only takes a few minutes of hands-on time and is a more filling option, she adds.

Looking for a fruit salsa recipe? We recommend this anti-inflammatory pineapple salsa that contains pineapple, red onion, lime, cilantro, and garlic.

Snack 5: Cheese, olives, and crackers

Calling all charcuterie board fans! This is just the snack for you. “All items on the cheese plate offer energy, but the crackers are the carbs—the body’s preferred fuel source—so it’s the most immediate source of energy,” says Caroline Young, RD, LD, RYT, the owner of Whole Self Nutrition. “The olives provide fat, which is necessary to feel satisfied by the end of snack time.”

The cheese provides several perks, she continues, ranging from protein for energy, fat, and nutrients that support bone health, such as calcium and vitamin D.

“I love the mini cheese plate because it’s balanced but it’s also fun and delicious (which is equally, if not more important, than the nutrients,” Young says.

Snack 6: Cookies and milk

Yep, this childhood go-to is a solid snack! “Cookies and milk are an old school comfort that (despite what diet culture says) offer carbs, fat, and protein,” Young says.

She recommends your favorite cookie and a glass of milk that has a significant amount of protein, ideally, such as cow’s milk, soy milk, or oat milk. “The carbs and fat from the cookies will both help energize and satisfy you and then the milk will help sustain you,” she explains. “And the unbeatable comfort combination will definitely help nourish your spirit.”