When the afternoon heat hits, the last thing you want is a heavy snack. But staying fueled and focused matters, especially if lunch was hours ago and dinner is still a ways off. The best summer snacks are cool, crisp, and hydrating, while still offering enough fiber or protein to hold you over.
Simple Tips for Snacking in the Heat
- Focus on water-rich foods like cucumbers, melons, and berries.
- Pair produce with protein or healthy fat to stay satisfied longer.
- Prep ahead when you can so cool options are always ready in the fridge.
Here are some smart, satisfying options that check all those boxes!
- Bell Pepper Nachos
Skip the chips and layer mini bell pepper halves with black beans, shredded cheese, and salsa. Microwave for 30 seconds or enjoy them cold for a crunchy, low-carb bite with fiber and flavor.
- Frozen Grapes with Greek Yogurt Dip
Wash and freeze red or green grapes, then pair with a small bowl of plain Greek yogurt mixed with a drizzle of honey or cinnamon. You’ll get natural sweetness, protein, and that ice-cream-like texture without the sugar crash.
- Mini Tuna Cucumber Boats
Slice a cucumber into thick rounds and scoop out the center to form a “cup.” Fill with a mix of tuna, plain Greek yogurt or mashed avocado, a squeeze of lemon, and a sprinkle of dill. It’s a protein-packed bite with hydrating crunch.
- Watermelon and Feta Skewers
Cube watermelon and feta, then layer them onto skewers or toothpicks. Add a fresh mint leaf if you have one! This sweet-savory combo is ultra-hydrating, with just enough salt to replenish what you sweat out.
- Edamame with Chili Lime Seasoning
Steam shelled or in-the-pod edamame and toss with a pinch of sea salt, chili powder, and a squeeze of lime. Packed with protein and fiber, this quick snack is both energizing and refreshing.
- Carrot Sticks with Whipped Cottage Cheese
Blend cottage cheese until smooth and creamy, then use it as a dip for carrots or sliced jicama. Add a dash of garlic powder or everything bagel seasoning to the dip for a savory twist.
- Apple Sandwiches with Nut Butter and Granola
Core and slice an apple into rounds, spread with almond or peanut butter, and sprinkle with a bit of granola. Sandwich two rounds together for a fun, crunchy snack that’s cool and energizing.
- Snap Pea and Hummus Snack Box
Grab a handful of snap peas and pair with 2–3 tablespoons of your favorite hummus. Add a few cherry tomatoes or radish slices for color and crunch. It’s refreshing, portable, and full of fiber and plant-based protein.
- Chilled Chia Yogurt Parfait
In a small jar or bowl, layer plain Greek yogurt with a few spoonful’s of chia pudding (made from chia seeds soaked in almond milk), and top with sliced strawberries or kiwi. This chilled snack offers protein, omega-3s, and fiber with a cool, pudding-like texture.
- Avocado Rice Cake Bites
Spread smashed avocado over plain mini rice cakes. Sprinkle with crushed red pepper, a squeeze of lime, and a few pumpkin seeds for crunch. These bites are satisfying without being heavy, perfect for warm afternoons when you want something savory and light.
By Cassie Story, RD, Nutrition Subject Matter Expert.
