Always on-the-go? Use these healthy snacks for busy moms to help you gain some ENERGY and stay full while you’re running around. These high protein snacks are easy to make, and great for busy days.
Plus, at the end of the blog post, you’ll also find a handful of packaged snacks for those days that you’re just not on your game.
When you’re a tired mom it’s easy to neglect your own nutrition to focus on making sure your kiddos are filled up.
Unfortunately, this leaves us feeling even more tired, hangry, and reaching for empty, quick-fix calories or something simple like frozen mango, frozen grapes, or bell peppers that don’t help us in the long run of staying full.
Break the cycle and start using some of these awesome, healthy snacks to keep YOURSELF fueled too.
As a Certified Nutrition Coach, these snacks are ones I use myself and with my clients. All of them are:
- Easy to make and pop into the fridge or grab out of the freezer.
- Allergy-friendly all of them are dairy-free and gluten free. Even the packaged ones at the bottom.
- Tasty because snacking on chicken and rice is a win for no one.
- High in protein because this will make the biggest difference to your fitness goal, energy, and feeling full.
Learn more about how to increase your daily protein intake.
Stock Up On The Staples
When it comes to making your own healthy snacks as a busy mom, you need to make sure you have the right ingredients on hand.
Without this crucial step you’ll never get into a flow and end up reaching for coffee and leftover cheerios all over again.
Stock up on gluten-free pantry staples and know that the ingredients below will be the ones you see the most.
- Almond butter (any nut butter blend)
- Collagen powder
- Gluten-free oats
- Peanut butter
- Vegan protein powder
- Dairy-free milk
- Maple syrup
Remember that protein powder flavors are interchangeable and so are nut butters! Need to make something nut-free so you can send snacks to school? Use sunflower seed butter instead.
Below are the best healthy snacks for busy moms. They’re broken down into a few 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.
Make Ahead (fridge) Healthy Snacks
These high-protein snacks for moms are ones you can make the night or a few days before, pop them in the fridge, and be good to go.
- Blueberry pie chia pudding
- Espresso overnight oats
- Lemon chia protein pudding
- Peanut butter and jam protein balls
- Cinnamon protein donuts
- Peanut butter flourless protein muffins
- High protein zucchini bread
- Chocolate topped overnight oats
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.
- Cookie dough protein bars
- Peanut butter protein fudge
- Vanilla protein bar
- Chocolate energy balls
- Cookie dough balls
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 sticky pudding
- Yogurt 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
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.
Frequently Asked Questions About Healthy Mom Snacks
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.
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.