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    Home » Healthy Dairy and Gluten-Free Recipes » Healthy Dairy and Gluten-Free Snack Recipes

    Healthy Snacks For Busy Days

    Modified: May 5, 2025 · by Shelby Stover · This post may contain affiliate links · 2 Comments

    Four images of high protein healthy snacks with text on top of them.

    Always on the go? Use these healthy snacks for busy days to help you gain some energy and stay fueled while you're running around. Great for busy moms, these easy snacks are a blend of store-bought options, grab-and-go snacks, and high-protein snack recipes.

    Four images of high protein healthy snacks with text on top of them.

    Ever run out the door while grabbing a half-eaten granola bar off your toddlers' plate and then question why you're sluggish? Yah... me either.

    When you’re a tired mom it’s easy to neglect your own nutrition to focus on making sure your kiddos are filled up. These healthy snacks for busy days help you flip the switch on that.

    In this roundup of healthy snacks, you'll find something for every type of day. From packaged snack bars to homemade protein snacks, or throw-together treats.

    As a coach and busy mom these snacks are ones I use myself and with my clients in the SMASH workout program.

    Quick Notes

    Allergy-friendly: All of the busy mom snacks are dairy-free and gluten-free.

    High in protein: These snacks are high in protein so that you actually stay fueled on the go. Learn more about how to increase your daily protein intake.

    Easy: The protein snack recipes are all super simple to whip up and keep in the fridge or freezer to grab when you need them.

    As a Certified Nutrition Coach, these snacks are ones I use myself and with my clients. All of them are:

    Healthy Snacks For Busy Days

    Below are the best healthy snacks for busy moms. They’re broken down into groups in order to make it a bit easier for you.

    My advice is to pick 1-2 to try, stock up on, and then swap them out. Once you have 8-10 snacks you love, just rotate through until you’re sick of them.

    You don’t need to reinvent the wheel, keep it simple.

    Store-Bought Packaged Snacks

    I like to have a handful of these in the cupboards for days that it is just not happening. Though there are some great healthy snacks for busy mamas on this list, it gets pricey always purchasing them!

    • Lara bars: not crazy high in protein (they do have a protein one though) but easy and yummy.
    • RX bars: my favorite quick snack because there are so few ingredients.
    • Chomps jerky sticks: lots of flavors and great for busy days
    • Midday squares: these taste like you’re eating fudge.

    Healthy Make Ahead (fridge) Snacks

    These high-protein snacks for busy days are ones you can make the night or a few days before, pop them in the fridge, and then having something when you need to grab and go.

    Blueberry Chia Pudding (High Protein)
    Packed with nutrients, antioxidants, and protein this creamy, blueberry chia pudding is easy to make and perfect for busy days on the go.
    Blueberry Chia Pudding Recipe
    Creamy Espresso Overnight Oats
    Indulge in an extra cup of coffee while gaining some fuel with these mousse-like, high-protein overnight oats! This recipe has all the deliciousness of dessert but all the fuel you need to kick off your day.
    High Protein Coffee Overnight Oats
    Mason jar with espresso overnight oats topped with almond butter and a spoon in it on a wooden coaster with another jar of oats and a bowl of coffee behind it.
    High Protein Chia Seed Pudding
    A deliciously creamy snack or breakfast! This make-ahead, protein chia pudding is the perfect way to brighten up your day and stay fueled.
    Protein Lemon Chia Seed Pudding
    Lemon chia protein pudding topped with coconut cream in a small jar with lemons on top and a spoon in the pudding.
    Peanut Butter Protein Balls (No-Bake & Gluten-Free)
    A classic flavor rolled into a high-protein snack to keep you full. These gluten-free protein balls are an easy way to curb a classic craving!
    Peanut Butter and Jam Protein Balls
    Peanut butter and jam protein balls drizzled with jam on parchment paper
    High Protein Pumpkin Muffins (Gluten-Free)
    Indulge in your favorite fall flavors with these pumpkin protein muffins! Made with vegan protein powder and sweetened with maple syrup these gluten-free muffins make the perfect on-the-go snack.
    Pumpkin Protein Muffins Recipe
    Chocolate Protein Zucchini Bread
    The best protein dessert to curb a craving and fuel up! This protein zucchini bread is naturally gluten-free, swirled with chocolate, and loaded with healthy ingredients.
    High Protein Zucchini Bread
    Dairy-free chocolate zucchini bread in a baking loaf with parchment paper and a blue linen and scoop of collagen powder around it.
    Cookie Dough Protein Overnight Oats
    Swirled with nut butter and high in protein these cookie dough overnight oats make for the tastiest snack or meal prep breakfast!
    Cookie Dough Protein Overnight Oats
    Three mason jars filled with high protein cookie dough overnight oats topped with chocolate chips on a wooden cutting board and a spoon pulling out of one jar.
    3 Ingredient Protein Cookies (Gluten Free)
    Made in just a few minutes these 3 ingredient protein cookies are soft on the inside with a bit of crunch on the outside. Perfect for curbing cravings.
    3 Ingredient Peanut Butter Protein Cookies
    Three protein cookies stacked and topped with sprinkles the top cookie with a bite out of it and more cookies behind them.

    Stock Your Freezer Healthy Snacks

    These snack ideas can all be frozen for maximum meal prep. They’re amazing to grab out of the freezer, let thaw briefly, and pop into your mouth. They’re great paired with a fruit or veggie for a bigger snack.

    Mint Chocolate Protein Bars
    Rich in chocolate with pops of mint flavor these date-based, mint chocolate protein bars come with 11 grams of protein!
    Mint Chocolate Protein Bar Recipe
    Fingers placing a mint chocolate protein bar onto a stack.
    Cookie Dough Protein Bars [Dairy and Gluten-Free)
    Soft, chewy and made in just 10 minutes! These cookie dough protein bars are a quick way to gain some energy.
    Raw Cookie Dough Protein Bars
    image of three cookie dough protein bars stacked with parchment paper between them and a hand placing the top one
    No-Bake Vanilla Protein Bars
    Easy to make, these vanilla peanut butter protein bars make a tasty post-workout snack! Made with vegan protein powder and creamy peanut butter this homemade protein bar recipe is great on-the-go.
    Peanut Butter Protein Bars Recipe
    Five peanut butter vanilla protein bars lined up flat on parchment paper and drizzled with chocolate.
    Double Chocolate Protein Bars Without Nuts
    Rich, indulgent, and with a mousse-like filling these nut-free protein bars are the perfect way to indulge a craving without sacrificing your hard work. And they're naturally gluten-free too!
    Nut Free Chocolate Protein Bars
    Two chocolate coated protein bars stacked on a white plate top bar with a bite out of it.
    Salted Chocolate Chip Cookie Dough Protein Balls
    These no-bake cookie dough balls are soft, chewy, and taste as if you’re licking the batter from the spoon. Whip up the cookie dough bites in just five minutes, and curb a craving in minutes!
    Cookie Dough Protein Balls
    Featured image with text: paleo cookie dough ball being held between fingers with more in a bowl
    Coconut Chocolate Date Balls Recipe (dairy & gluten-free)
    These chocolate coconut energy balls provide all the energy and nutrients. With only eight ingredients, the chocolate coconut energy balls come together quickly and are the perfect snack recipe to keep on hand
    Chocolate Coconut Energy Balls
    Chocolate coconut energy balls with dates in a glass bowl with three energy balls beside the bowl and coconut around it
    4 Ingredient Protein Bars
    In a chocolate peanut butter flavor, these 4 ingredient protein bars are the perfect way to increase your protein an indulge a craving.
    4Ingredient Peanut Butter Protein Bars
    Sliced frozen peanut butter chocolate bars in a row.

    Whip Together Snacks

    Throw-together snack recipes are the ones you can make in under 5 minutes at home and shove into your mouth in another five minutes.

    Some are grab-and-go or portable and others require a spoon.

    • Chocolate collagen pudding
    • Dairy-Free ogurt parfait (either with Greek yogurt or plant-based yogurt + collagen powder)
    • A few eggs (hard-boiled eggs if you're out the door) + fruit
    • Iced coffee protein shake
    • Chocolate banana pudding
    • Almond flour crackers, dairy-free cream cheese & deli meat
    • Strawberry protein shake
    • Edible brownie batter
    • Tuna salad in avocado
    Four images of high protein healthy snacks with text on top of them.

    Frequently Asked Questions

    What are healthy snacks for moms?

    The best snacks for busy moms are ones that are either already made or that can be whipped up in a pinch. To keep moms full and boost their energy, snacks should be protein-based. Healthy recipes like protein overnight oats, homemade protein bars, or hardboiled eggs and fruit are great options.

    What should be in a healthy snack for moms?

    Moms need protein and healthy fats for energy and to stay on top of their fitness goals. Not to mention staying full. The best snacks for busy moms are ones that contain a base of at least 10 grams of protein and a blend of healthy fats like nuts or avocado. Focus on protein first and then add in fruit, veggies, fats, and extras around that.

    Fast, crave-worthy snacks that hit your protein goals (without tracking or extra cooking time).

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    More Healthy Dairy and Gluten-Free Snack Recipes

    • Peanut butter chocolate buckeyes on top of a parchment paper.
      Protein Buckeyes [Dairy-Free]
    • Squares of coffee fudge on a cutting board.
      Protein Coffee Fudge [Dairy-Free]
    • A stack of frozen yogurt bars.
      Frozen Yogurt Protein Bars [5 ingredients]
    • A bowl of baked banana bread with chocolate chips and sliced bananas on top.
      Single Serve Banana Bread (High Protein)

    Comments

    1. Emma says

      October 12, 2023 at 7:13 am

      I absolutely loved this article on healthy snack ideas for busy moms! As a I'm always looking for quick and nutritious snacks I can throw together without much fuss. I've already tried a few of the recipes mentioned. The Espresso Overnight Oats were a definite morning winner!In the afternoon when I needed an energy boost, the Iced Coffee Protein Shake hit the spot. And honestly, I could eat the entire batch of Peanut Butter Protein Fudge in one sitting! Can't wait to try more recipes from this list!

      Reply
      • fitasamamabear says

        October 13, 2023 at 11:39 am

        Right? Anything quick is a mom necessity lol shat coffee shake is wicked.

        Reply

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    I'm Shelby, a Certified Strength & Nutrition Coach who has spent the last 10 years helping women feel more comfortable in their skin though home strength training and healthy food- no diets, no shortcuts

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