Healthy snacking doesn’t have to be boring or time-consuming. In fact, with the right ingredients, you can make delicious snacks that are both nutritious and satisfying. Here’s a list of 12 healthy sugar-free snacks that come together quickly and easily with rice, brownies, and peanut butter as the stars of the show.
1. Brown Rice Cakes with Peanut Butter
Start your day off right by making a batch of crunchy brown rice cakes topped with a generous dollop of creamy peanut butter for some added protein. These are easy to store and make for a great filling and nutrient-rich snack.
Ingredients You Need
– Brown Rice Cakes
– Natural Peanut Butter
How to Prepare the Snack
- Preheat the oven to 400 degrees F.
- Spread 1 cup of brown rice onto a greased baking sheet and bake for 20 minutes, stirring halfway through.
- Let cool before spreading 3 tablespoons of peanut butter on each cake.
2. Roasted Chickpeas and Brown Rice
Edamame may get all the credit as an excellent source of protein, but roasted chickpeas cooked up with some cooked brown rice makes for a tasty high-protein side dish. Cooked up in one pot, this simple dish can be enjoyed warm or cold while providing plenty of nourishment throughout the day.
Ingredients You Need
– 1/2 cup chickpeas
– 2 cups cooked brown rice
– 1 teaspoon olive oil
– Salt and pepper to taste
How to Prepare the Snack
- Preheat the oven to 425 degrees F.
- Spread chickpeas on a greased baking sheet, drizzle with olive oil and season with salt and pepper.
- Bake for 15-20 minutes, stirring once halfway through.
- Remove from the oven when golden brown and crispy.
- In a bowl, combine roasted chickpeas and cooked brown rice. Enjoy warm or cold!
3. Peanut Butter Chocolate Brownies
No list of healthy snacks would be complete without a delicious and decadent treat to enjoy. These moist, fudgy brownies are made with whole wheat flour and natural peanut butter for an indulgent snack that’s also full of protein.
Ingredients You Need
– 1/2 cup natural peanut butter
– 3/4 cup dark cocoa powder
– 1/2 cup whole wheat flour
– 1/4 teaspoon baking soda
– Pinch of salt
How to Prepare the Snack
- Preheat the oven to 350 degrees F. Grease an 8×8-inch pan with cooking spray and set aside.
- In a large bowl, mix together the peanut butter, cocoa powder, flour, baking soda, and salt until combined.
- Pour the batter into the prepared pan and spread evenly. Bake for 30-35 minutes or until a toothpick inserted in the center comes out clean.
- Allow cooling before cutting into squares and serving. Enjoy!
4. Sticky Brown Rice With Nuts And Seeds
This dish takes minimal effort to put together but looks beautiful on its own or served as part of a larger meal. Serve it alongside grilled veggies or enjoy it on its own as a healthy snack option filled with essential vitamins and minerals from the nuts, seeds, and grains within it.
Inredients You Need
– 2 cups cooked brown rice
– 1/4 cup chopped nuts (walnuts or almonds work best)
– 1/4 cup pumpkin seeds
– 2 tablespoons honey or maple syrup
How to Prepare the Snack
- In a medium saucepan over medium heat, combine the cooked brown rice with the chopped nuts, pumpkin seeds, and honey.
- Stir until ingredients are combined and cook for 1-2 minutes or until the mixture is heated through.
- Remove from heat and serve warm or cold.
5. Peanut Butter And Banana Stuffed Bell Peppers
A perfect way to fuel up during those mid-afternoon cravings! Cut bell peppers in half and stuff them with mashed bananas mixed with some smooth peanut butter for some added sweetness as well as extra plant-based protein – yum!
Inredients You Need
– 4 bell peppers, halved and seeded
– 2 bananas, mashed
– 2 tablespoons peanut butter
How to Prepare the Snack
- Preheat the oven to 350 degrees F. Grease a baking sheet with oil or cooking spray and set aside.
- In a bowl, mix together the mashed banana and peanut butter until combined.
- Stuff each bell pepper half with the banana-peanut butter mixture and place on the prepared baking sheet.
- Bake for 15-20 minutes or until peppers are cooked through.
6. Sweet Potato Oven Fries With Peanut Sauce
If you’re looking for something savory yet sweet, look no further than these delightful oven fries made from sweet potatoes paired perfectly with a rich peanut sauce sure to satisfy any craving you might have! Add chopped onions for an extra layer of flavor if desired!
Ingredients You Need
– 2 large sweet potatoes, peeled and cut into fries
– 2 tablespoons olive oil
– 1/4 teaspoon salt
– For the Sauce:
– 1/4 cup peanut butter
– 1 tablespoon honey
How to Prepare the Snack
- Preheat the oven to 400 degrees F. Grease a baking sheet with oil or cooking spray and set aside.
- In a bowl, toss together the sweet potato fries, olive oil, and salt until well combined. Arrange potatoes on the prepared baking sheet in an even layer.
- Bake for 20-25 minutes or until golden brown and crisp.
- Meanwhile, make the sauce by mixing together the peanut butter and honey until well combined.
- Serve fries with peanut sauce for dipping!
7. Brown Rice Stir Fry With Veggies And Peanut Butter Sauce
Who says stir fry has to be greasy? Not us! Use brown rice instead of white – it is higher in fiber – when preparing this quick vegetarian meal filled with vegetables or whatever else you like. The addition of creamy peanut butter brings it all together into one irresistible package!
Ingredients You Need
– 2 tablespoons olive oil
– 1 small onion, chopped
– 3 cloves garlic, minced
– 2 cups cooked brown rice
– 1 red bell pepper, diced
– 1 cup broccoli florets
– For the Sauce:
– 2 tablespoons peanut butter (smooth or crunchy)
– 2 tablespoons soy sauce
– 1 tablespoon honey
How to Prepare the Snack
- In a large skillet over medium heat, heat olive oil. Add onion and garlic and cook until softened, about 4 minutes.
- Add cooked brown rice, bell pepper, and broccoli to the skillet and stir to combine. Cover and cook for 5 minutes or until vegetables are tender.
- Meanwhile, make the sauce by combining peanut butter, soy sauce, and honey in a small bowl. Stir until combined.
- Add the peanut butter sauce to the skillet and stir to coat everything evenly. Cook for an additional 3-4 minutes or until heated through.
8. Rice Pudding Made With Almond Milk And Chia Seeds
Nothing quite says comfort food like traditional rice pudding. Still, this version is much healthier thanks to using almond milk instead of heavy cream plus additional chia seeds, which add extra nutrients, including omega 3 fatty acids as well as beneficial antioxidants.
Ingredients You Need
– 2 cups cooked brown rice
– 4 cups almond milk
– 1 teaspoon ground cinnamon
– 2 tablespoons chia seeds
For the Top:
– 2 tablespoons peanut butter, melted (smooth or crunchy)
How to Prepare the Snack
- In a large saucepan over medium heat, combine cooked brown rice, almond milk, and cinnamon.
- Bring to a simmer and cook for 20 minutes or until the mixture is thick and creamy.
- Stir in the chia seeds and remove from the heat.
- Spoon the pudding into individual bowls.
- Drizzle with melted peanut butter, and enjoy!
9. Baked Apples With A Sprinkle Of Cinnamon, Nutmeg and Nutmeg
Get in your daily serving of fruit while also indulging yourself at the same time by baking apple slices sprinkled generously with cinnamon and nutmeg along with some natural brown sugar alternatives yum!
Ingredients You Need
– 4 medium apples, cored and sliced
– 2 tablespoons coconut oil, melted
– 1 teaspoon ground cinnamon
– 1/4 teaspoon ground nutmeg
For the Topping:
– 2 tablespoons peanut butter, melted (smooth or crunchy)
How to Prepare the Snack
- Preheat oven to 350 degrees F. Grease a baking sheet with oil or cooking spray and set aside.
- Toss the apple slices, coconut oil, cinnamon, nutmeg, and brown sugar alternative together until evenly coated.
- Arrange the apples on the prepared baking sheet.
- Bake for 25-30 minutes or until the apples are tender and golden brown.
- Drizzle melted peanut butter over the apples, and enjoy!
10. Cauliflower Fried Rice Served With Roasted Peanuts Or Sesame Seeds
This grain “rice” dish isn’t made from actual rice but rather a cauliflower ground up into small pieces, so it still offers all sorts of nutritional benefits – plus it makes an incredibly flavorful side when served fried in sesame oil, garlic, onion along roasted peanuts sesame seed – heavenly!
Ingredients You Need
– 1 head of cauliflower, grated or processed in a food processor
– 2 tablespoons sesame oil
– 1 small onion, diced
– 3 cloves garlic, minced
– For the Sauce:
– 2 tablespoons peanut butter (smooth or crunchy)
– 2 tablespoons tamari
– 2 tablespoons rice vinegar
For the Topping:
– Roasted peanuts or sesame seeds, to taste
How to Prepare the Snack
- In a large skillet over medium heat, add sesame oil. When hot, add onion and garlic and cook until softened, about 4 minutes.
- Add the grated cauliflower and stir to combine.
- Cook for 8-10 minutes more or until the cauliflower is slightly browned and tender.
- Meanwhile, make the sauce by combining peanut butter, tamari, and rice vinegar in a small bowl. Stir until combined.
- Pour the sauce over the skillet with cauliflower mixture and stirring to combine.
- Cook for an additional 3-4 minutes or until heated through.
- Top with roasted peanuts or sesame seeds and enjoy!
11. Peanut Butter Energy Balls Made With Oats, Coconut & Honey
Need something energizing after exercise? Why not try making these delicious energy balls full of oat bran fiber, shredded coconut heart-healthy fats, plus honey antioxidant boost? They also keep rather well, so they make excellent travel snacks too!
Ingredients You Need
– 2 cups rolled oats
– 1/2 cup peanut butter
– 1/4 cup shredded coconut
– 1/4 cup honey
How to Prepare the Snack
- In a large mixing bowl, combine all ingredients and mix until well combined. The mixture should hold together when pressed between your fingers.
- Roll the mixture into small balls (about 1-inch diameter).
- Place the energy balls on a plate lined with parchment paper and chill in the refrigerator for at least an hour before serving.
- The energy balls can be stored in an airtight container in the refrigerator for up to one week.
12. Brownies Made Without Refined Sugar
Enjoying dessert has never been easier … friends much appreciate homemade treats. Consider trying out this surprisingly easy recipe that skips processed sugars altogether and still produces gooey chocolaty goodness everyone will love!
Ingredients You Need
– 2 cups oat flour
– 2 ripe bananas, mashed
– 1/3 cup cocoa powder (unsweetened)
– 1/4 teaspoon salt
– 3 tablespoons coconut oil, melted and cooled slightly
For the Topping:
– Chopped walnuts or peanuts
– Nut butter or peanut butter (optional, for drizzling)
How to Prepare the Snack
- Preheat oven to 350 degrees F and line a 9×9 inch baking pan with parchment paper.
- In a medium bowl, whisk together oat flour, cocoa powder, and salt. Set aside.
- In a separate bowl, mash the bananas with a fork.
- Add in melted coconut oil and mix until combined.
- Add banana mixture to oat flour mixture and stir until just combined.
- Pour batter into the prepared baking pan and spread evenly.
- Top with chopped walnuts or peanuts, if desired.
- Bake for 25-30 minutes or until the center is set.
- Cool completely before cutting and serving.
Conclusion
As you can see, snacks are a great way to keep your energy levels up and your hunger at bay throughout the day. With a little bit of creativity, it’s easy to come up with delicious and healthy snacks that will make snack time, not just enjoyable but also nutritious. So go ahead and start experimenting with different ingredients today!
