This Post: 30 Healthy Portable Snacks for Tween & Teen Athletes
If you have a middle or high schooler who’s an athlete, you know all too well how demanding their schedule can be. Their day often starts with early morning practice, then it’s off to school during the day followed by more after-school practice, training, or a game.
And, that doesn’t include their weekend schedule which can be even more rigorous and demanding during peak season.
Their always-on-the-go schedule often leaves little time for healthy sit-down meals which makes it even more important to pack in as much nutritional punch as possible into their snacks throughout the day.
Fueling their body with necessary nutrients, including protein, healthy fats, and complex carbohydrates is an absolute must to stay focused in class and strong during training, practice, or games. Plus, nutritious snacks are essential for athletes to maintain energy levels and enhance muscle recovery and performance. Without fueling their body with proper nutrition, they risk fatigue, decreased performance, and a higher likelihood of injury.
Whether your teen plays football, lacrosse, or soccer, or is a swimmer or cheerleader, having these healthy snacks on hand is a must – after all, it’s not just about staying full; it’s about fueling success both on and off the field.
30 Healthy Portable Snacks for Tween & Teen Athletes
1. Trail Mix
Not all trail mix is created equal. Choose a trail mix that’s a blend of nuts, seeds, and dried fruit for energy and nutrients. (Don’t forget a little somethin’ sweet!)
This “How to Build the Ultimate Trail Mix” Guide by Peanut Butter and Fitness makes whipping up the perfect healthy on-the-go trail mix for your athlete a breeze!
2. String Cheese
An easy and portable snack that’s a great source of protein and calcium.
3. Hard-Boiled Eggs
Rich in protein and easy to prepare ahead of time so your teen can eat it on the go.
4. Jerky (Beef, Turkey or Chicken)
Jerky is an easy and delicious snack that’s high in protein and low in fat. (A 1-ounce serving of jerky can provide almost 10% of the daily protein recommendation for most healthy adults).
This homemade jerky recipe by Tasty Done is filled with seasonings and spices your young athlete won’t be able to resist. (To keep salt down, opt for low-sodium soy sauce.)
5. Apple Slices with Almond or Peanut Butter
Provides a mix of healthy fats, protein, and fiber.
6. Greek Yogurt Cup with Fresh Fruit
High in protein and calcium – easy to grab and go for any athlete.
7. Rice Cakes with Peanut Butter and Banana
Rice Cakes and Peanut Butter is a light and crunchy snack with protein and healthy fats. Add a drizzle of chocolate if you like! (Image compliments of Audrey Lillian on Instagram.)
8. Turkey or Chicken Roll-Ups
Slices of lean meat rolled up with cheese or veggies are a great protein-rich snack.
9. Almonds
Almonds are a nutritious, protein-packed snack that’s rich in healthy fats. To step things up a bit, try seasoning them!
Check out the recipe for these Spicy Roasted Almonds at Hilda’s Kitchen Blog.
10. Popcorn (Air-Popped)
A whole grain, fiber-rich snack that’s light but filling.
11. Carrot Sticks with Ranch Dressing or Hummus
A crunchy, fiber-rich snack paired with protein and healthy fats.
12. Dark Chocolate & Trail Mix Energy Bites
Melted dark chocolate topped with your teen’s favorite healthy trail mix – delicious and energy-boosting!
Get the recipe for these Dark Chocolate Trail Mix Energy Bites at Simply Taralyn
13. Pumpkin Seeds
Tell your athlete to grab a few handfuls of pumpkin seeds before they head to practice. They’re high in protein, magnesium, and healthy fats.
14. Homemade Muffins (with Protein Powder)
Muffins make the perfect grab-n-go snack for tween and teen athletes. And, the variations are endless so you’re sure to find a flavor they love.
Check out these 5-ingredient Chocolate Chip Protein Muffins at The Big Man’s World.
15. Whole Grain Crackers with Cheese
This easy snack provides a healthy balance of carbs and protein to keep their energy up.
16. Edamame
Easy and delicious… the perfect snack to eat in the car or pre-game.
17. Tuna Salad with Whole Grain Crackers
Tuna is a good source of protein. Paired with whole-grain crackers it’s a great snack to munch on before practice or a game.
18. Dried Fruit
A portable source of natural sugars, vitamins, and minerals.
19. Smoothies
With so many healthy and delicious variations to choose from, you’ll never run out of recipes for your athlete. Blend fruits, yogurt, and protein powder for a filling, on-the-go snack.
Check out these 35+ Healthy Smoothie Recipes from Get Inspired Every Day
20. Peanut Butter & Jelly Sandwich
A peanut butter and jelly sandwich provides carbohydrates, protein, and healthy fats, making it a nutritious snack that’s also very portable!
21. Cottage Cheese with Fruit
Packed with protein, cottage cheese is great paired with fruit or veggies.
22. Mixed Nuts with a Sprinkle of Dark Chocolate Chips
Almost, walnuts, pistachios, cashews, and pine nuts are all great to add protein to your teen’s diet.
23. Fruit with a Drizzle of Honey or Lime Juice
Apples, bananas, blueberries, strawberries, and any other fruit your teen likes offer a great nutritional boost. Drizzle the fruit with a little fresh lime juice (so good!) or honey for a touch of sweetness.
24. 5-Ingredient Protein Balls
These protein balls are yummy AND packed with protein so they’ll give your teen energy! Mix oats, nut butter, honey, and add-ins like protein powder, mini chocolate chips, dried fruit, or coconut for a quick and healthy grab-and-go snack.
Visit Eating Bird Food Blog for this Protein Ball Recipe
25. Yogurt Parfaits
Layer yogurt, granola, and berries in a sealable container for a portable and healthy snack your athlete can eat in the car on the way to practice or a game.
26. Chocolate Milk
Chocolate milk is a tasty and replenishing option for athletes. It provides a mix of carbohydrates and protein, making it an excellent choice post-game or practice.
27. Healthy Granola Bars (7 Flavors!)
These power-packed granola bars are great for a pre-practice or post-game snack. And, the cool part is you can switch them up with different ingredients so your tween or teen never gets tired of them.
Get the recipe for these Healthy Granola Bars at Sweet Peas and Saffron
28. Healthy Oatmeal Cookies
The magic duo of chocolate and oatmeal are perfect athletes. Plus, they’re cookies so they’re easy to eat on the way to a game on the bus or in the car.
Find the recipe for these Healthy Oatmeal Cookies at The Big Man’s World
29. Healthy Egg Muffins (7 Different Variations!)
These deliciously tasty and healthy egg muffins make the perfect snack to pop in your teen’s backpack for a quick after-practice snack. They’re freezer and fridge-friendly so you can make a big batch for the week and they can be reheated easily!
Get the recipe for these Healthy Egg Muffins at Sweet Peas and Saffron
30. Frozen Grapes
You can’t go wrong with Frozen Grapes – they make a refreshingly perfect snack on a hot.