ACCESS TO WHOLE FOODS IS A MUST TO KEEP YOUR MIND AND BODY HEALTHY. THESE ONE-INGREDIENT HEALTHY SNACKS ARE SURE TO KEEP YOUR NUTRITION GOALS ON TRACK!
Whether reaching for food when you’re bored, stressed, fighting a sugar craving or just plain hungry, you should always have healthy snacks in your kitchen. And as much as we’d like to pretend otherwise, we all know why: Potato chips, sweets and every other processed food lining the grocery store isles aren’t doing our bodies any favors.
Because (you’ve heard it before), food is fuel. Your body runs on it. And the future of your health is determined by the foods you eat today.
The future of your health is determined by the foods you eat today.
And sadly, even the foods you’re led to believe are healthy can be loaded with toxins like high fructose corn syrup, hydrogenated oils and artificial additives — nothing that’s helping you get closer to your healthy living or clean eating goals.
Don’t get me wrong. My sweet tooth occasionally gets the best of me. But rather than overbuying foods I know do my body more harm than good, I focus on stocking my kitchen with the whole foods like fruits, nuts and vegetables.
Understandably, your food choices will be based on things like preferences, diet or possible allergies, but this list of one-ingredient healthy foods will help put you on the right track!
Quick and easy one-ingredient healthy snacks to always have at home
1. Hard-boiled eggs
One large hard-boiled egg has only about 78 calories but is packed with vital nutrients your body needs, including 6 grams of protein, B vitamins, selenium and more. When you can, go for organic pastured eggs which are higher in vitamin A, E and omega-3s.
Eat one (or two) to keep you feeling full longer. I love to slice one in half and top with a sprinkle of pepper and pink Himalayan sea salt, but lemon pepper is another fun option. Feeling spicy? Add a pinch of cayenne pepper.
Pair with this other one-ingredient snack: avocado.
Sweet and crunchy, one medium apple has around 95 calories and 4.4 grams of fiber. And as apples are rich in fiber, they help ward of hunger, lower cholesterol, improve gut health and control blood sugar levels.
Get the most out of your apple when you eat the skin, which is where you’ll find much of its nutrients.
Pair with these other one-ingredient snacks: nut butter, walnuts or cheese.
3. Medjool dates
Soft and chewy, medjool dates are a fresh fruit you can typically find in the produce section. One date has 66 calories and lots of benefits ranging from being high in antioxidants and fiber to containing 50% more potassium than bananas by weight.
Packed with natural sugar, these little nuggets of goodness are delectably sweet and a good pre-workout snack. (I routinely reach for a date with a dollop of peanut butter before my afternoon fitness session.)
Pair with this other one-ingredient snack: nut butter.
4. Sugar snap peas
Sugar snap peas: low calories, no cholesterol, virtually fat-free. These edible pods are where it’s at if you’re looking for something crisp and crunchy with just enough sweetness. While similar to snow peas in look and taste, sugar snap peas have a more rounded pod with a touch more flavor.
Eat the whole pod raw — peas and all. But if you prefer, remove the stems at the each end and the long string that runs down the middle.
Pair with: your mouth.
5. Nut butter
Peanut butter might be your first thought when it comes to nut butter, but there are plenty of alternatives if you’re looking for something else. Consider almond or cashew butter, or a nut-free alternative like sunflower seed or coconut butter.
Nutritional value will vary based on what type of butter you choose, but one tablespoon of any typically hovers around 100 calories.
Pair with these other one-ingredient snacks: apples, celery or dark chocolate chips.
Part of the healthy high-fat club, avocados are about 77% fat and high in omega-3 fatty acids. One medium avocado has roughly 80 calories and offers a number of potential health benefits your body will love, including reduced inflammation and increased good (HDL) cholesterol.
Looking for a quick snack? Enjoy this green goodness with a sprinkle of salt and pepper. But there are a ton of ways to eat an avocado — morning, noon or night — from adding to your green smoothie to layering a few slices onto your salad to whipping up a dish of guacamole.
Pair with these other one-ingredient snacks: hard-boiled egg or toasted Ezekiel bread.
Whatever kind of berry you choose, there’s a good chance it’s packed with nutrients like antioxidants, vitamins and minerals. They’re naturally sweet and often low in calories, so if that sugar craving has you tempted to reach for something you’d rather avoid (I’m looking at you, ice cream), berries have your back.
Strawberries, blackberries, blueberries and raspberries are quite common. But there are other options you can add to your diet, like elderberry, gooseberry, goji berries or acai berries.
Pair with this other one-ingredient snack: Greek yogurt.
Nuts are often a good source of fiber, protein and healthy fat. And studies show amazing benefits of eating nuts, like chronic disease prevention and lowering the risk of certain cancers. Walnuts, almonds, pistachios, Brazil nuts, macadamia nuts, pecans, cashews are all smart choices.
Go ahead, grab a handful! But it can be easy to go overboard when munching on nuts — they’re high in calories after all — so count or measure them out a serving using a food scale (like this one on Amazon) to watch your intake.
Pair with these other one-ingredient snacks: cheese or apples.
9. Greek yogurt
In the market for yogurt? Think Greek. Greek yogurt is a little different from regular yogurt in that it goes through a process to remove the whey, so what you’re left with is a yogurt that generally has less sugar.
Eat Greek yogurt to want to improve gut and bone health (and build muscle mass) as it provides your body with an added dose of calcium, probiotics and protein.
Pair with these other one-ingredient snacks: berries or honey.
10. Dark chocolate
In my experience, you never really know when a chocolate craving will strike. And dark chocolate is just the ticket. Reach for something that’s at least 70% cacao if you want to enjoy its health benefits minus the added sugar.
Unwrap a bar of dark chocolate to find iron, magnesium and manganese on top of benefits like antioxidants and protection against heart disease.
Pair with this other one-ingredient snack: nut butter.
More one-ingredient healthy snacks for your kitchen
Having healthy snacks in the kitchen is a must if you want to resist temptation and stay on track with your healthy eating goals. Having plenty of one-ingredient healthy snacks well within each? Even better.
Why? Because — for the most part — one-ingredient snacks are grab and go. So here are a few more ideas for your next trip to the grocery store:
- Baby carrots
Tell me about a few of your favorite healthy snacks! What are you go-to’s? Anything you want to add to your diet?