Healthy Snack Ideas | Quick Healthy Snacks for Runners – Runner’s World

Healthy Snack Ideas | Quick Healthy Snacks for Runners  Runner’s World

Hungry between meals? These healthy and delicious options will keep your hunger at bay. No prepping required.

Spicy hummus dip and baby rainbow carrots close-up on slate

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Bobo’s Oat Bites Lemon Poppyseed (30 Pack)


If you love oatmeal, lemon poppyseed muffins, or both, you have to try these bites. Gluten free, vegan, non-GMO, and free of refined sugars, these mini muffin-like oat bars are the perfect grab-and-go snack. The 100 percent whole grains will keep you feeling fuller, longer and can help maintain a healthy blood pressure. Above all, they are insanely moist, delicious, and come in .


You can’t get a much better portable, all-natural snack than the trusty banana. It comes with its own packaging and is a good source of potassium for muscle function.

KIND Protein

You should always be wary of granola bars, which tend to be high in sugar. With just 8 grams of sugar, KIND Protein bars are made with a whole nut base (not granola) to give you a boost of protein (12 grams per bar), which will help you feel full and help your muscles recover post workout.


Well, maybe an apple is a slightly better portable, all-natural snack because it doesn’t squish, which means you can toss it any bag without worry. Studies have shown that an apple may give you the same pick-me-up as a cup of coffee, making it a perfect afternoon snack.

Nature’s Bakery Fig Bars

Toss one of these bars in your glove compartment, desk drawer, or gym bag for a quick snack made with simple ingredients. Each package contains two servings.

Organic Baby Carrots

There’s no excuse for not having a healthy snack when you have access to baby carrots. You can dress them up with to-go packets of peanut butter or hummus, or eat them as-is, for a boost of beta-carotene and a satisfying crunch.

Nature Valley Almond Butter Chocolate Granola Bites

Four bites have 10 grams of sugar, but you’ll also get protein, fiber, and simple ingredients, making these a healthier (and still delicious) alternative to a candy bar.

Justin’s Peanut Butter Packets

Peanut butter is an excellent source of quality protein and healthy monounsaturated fat. These packets are great portable snacks on their own, or you can serve them with baby carrots, a banana, or an apple.

Late July Mini Cheddar Cheese Sandwiches

Thanks to simple and natural ingredients, this is the healthier (and organic) version of the vending machine cheese sandwich crackers. They also come in peanut butter.


Pack a zip-top baggie of granola to keep in your bag for a quick nibble. Aim for brands that have fewer than 10 grams of sugar and watch your portions.

Sabra Hummus Singles

These perfectly portioned and easy-to-grab hummus cups have zero grams of sugar, three grams of fiber, and its label offers a handy recommended daily limit for certain foods, like sugar and sodium.

Dried Fruit

For a quick, sweet treat and a boost of energy, grab a small handful of your favorite dried fruit, like mango, banana chips, or pineapple.

Emerald Nut Trail Mix

You can easily prepare your own trail mix (try more than a dozen trail mix recipes from The Runner’s World Vegetarian Cookbook) but to make this snack even easier, try Emerald Nut Trail Mix for a plant protein-powered snack.

Sliced Bell Peppers

Prepped veggies can go a long way when you’re hungry and trying to make smart snacking decisions. Slice up a bell pepper, high in fiber and vitamin C, and toss in a container or zip-top bag for on-the-go munching. These also go great with a side of hummus.

Brooklyn Biltong Jerky

Beef jerky (or turkey jerky, if you prefer) is an excellent source of lean protein. Just a serving of Brooklyn Biltong has 15 grams of protein. Jerky is often laden with added sugar, but this brand has zero, making it a smart snacking choice.

Hard-Boiled Eggs

Instead of grabbing a donut on your way out the door, which actually is better than eating nothing at all, reach for a hard-boiled egg. They’re easy to prepare the night before but travel well, so you can have a high-protein breakfast on the go.

Starkist Tuna

You can eat this tuna straight from the pouch with a fork or add it to your desk salad for a high-protein lunch. Keep your tuna intake to just one or two servings per week due to its mercury levels.

Buddha Bowl Popcorn

When done right—without the loads of butter and salt—popcorn can be a healthy snack. Try this variety, sprinkled with Himalayan pink sea salt. (Spoiler: That’s not a healthier kind of salt, but it does look pretty and feels fancy.)

Mixed Nuts

Keep a family-size container of nuts—cashews, almonds, peanuts—at your desk or in your car for a heart-healthy, filling snack. Stay away from the honey roasted and salted varieties, which can add a lot of sugar and salt to your snack.


A very wise Marge Simpson once said, “Fruit is nature’s candy.” Blueberries are a sweet, portable snack you can fill up on. They’re one of the best foods to promote brain health, and they’re rich in antioxidants. Try freezing them for an extra refreshing snack.

Nature’s Path Frozen Waffle

Pop a waffle into the toaster and have a quick, healthy-ish breakfast for the road. This brand is lower in sugar than others (four grams per two-waffle serving) and topped with peanut butter, it’ll give you a boost of protein to start your day.


You can buy fresh edamame and shell them yourself or buy frozen shelled edamame and thaw before you have to grab ‘n go. These soybeans are high in plant protein and fiber.

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Kodiak Cakes Jalapeño Cornbread Cup

You usually think of cornbread as a splurge-worthy side to a big barbecue feast. But this protein-enriched version (10 grams) is made with 100 percent whole grains and real jalapeño peppers and comes in a convenient portion-controlled cup. Just pop it in the microwave for a filling snack, no BBQ required.   

Sunflower Seeds

Tiny but mighty, sunflower seeds are high in good-for-you fat, copper, and vitamin E. Buy them in-shell, and you’ll avoid overeating by taking the time to shell each seed.

Cheese Sticks

Cheese is an excellent source of protein and satiating fat—choose the full-fat variety for a filling snack. Most cheese sticks are fewer than 100 calories and can help fight off hunger until your next meal.