Chow Down: 12 Healthy Snacks for When You Need a 4 pm Refuel

We’ve all been there: 2 pm rolls around, and we find ourselves reaching for the sweet stuff in a desperate attempt to satisfy midday cravings. Cue the inevitable sugar crash.

Before you subject yourself to a sluggish afternoon, counting down until dinnertime, consider making a healthy swap to curb your appetite instead. We’re talking protein-rich bites and low-sugar treats that are relatively light on calories but flushed with flavor. Read on for the guilt-free snacks we’re bringing to work this week.

If you’re craving potato chips, snack on baked plantains

Minimalist Baker’s crispy, baked plantain chips served with garlic guacamole is a definite upgrade from the usual spud.  

If you’re craving veggie tempura, snack on edamame

Edamame is the sort of snack you can freely indulge in. This savory take from Eat This might just become a dangerously addictive go-to.

If you’re craving popcorn, snack on smoky fried chickpeas

This five-ingredient snack from Food52 is an actual game changer. Dressed with lemon zest, garlic, and thyme, these crunchy bites are too good to miss out on.

If you’re craving candy, snack on coconut granola

If this doesn’t inspire you to ditch the processed sugar, we don’t know what will. Minimalist Baker’s chunky granola recipe combines free-rolled oats with coconut flakes, slivered almonds, and dried fruit.  

If you’re craving nachos, snack on black bean hummus

In place of calorie-bomb nachos, the blogger behind Crumb Top Baking utilizes black beans, tahini, and roasted red peppers to make this free-wheeling take on traditional chickpea hummus. Serve with a side of baked pita slices as a tortilla chip substitute.  

If you’re craving fries, snack on chili-lime sweet potato wedges

Ditch the greasy French fry basket for this healthier alternative from Killing Thyme, featuring roasted sweet potatoes dressed with a spicy harissa and lime drizzle.  

If you’re craving chocolate, snack on chocolate covered bananas

We love this ingenious creation by Downshiftology, which is an ideal base for a versatile array of fun toppings—think toasted coconut flakes, almond butter, or freeze-dried berries.

If you’re craving hearty Italian, snack on eggplant parm chips

Okay, so it’s not entirely the same, but with the addition of freshly grated parmesan, garlic, and Italian seasoning, we’d say these crispy eggplant bites from Delish come pretty close.

If you’re craving an ice cream bar, snack on yogurt bark

A step up from plain yogurt and a step below an actual cone, The Kitchn’s frozen grape and granola yogurt bark is the sweet spot in the middle.

If you’re craving something salty, snack on spiced nuts

Pre-roast a batch of these spicy, rosemary- and thyme-infused nuts on a Sunday and pack them into individual baggies for a week of light snacking.

If you’re craving dessert, snack on chia seed pudding

Vibrant Plate’s almond and chia seed pudding skips on added sugars for a gluten-free granola and fig garnish.

If you’re craving cookies, snack on cookie dough energy bites

The best thing about these treats from Pinch of Yum is that you probably already have many of the ingredients on hand: oats, peanut butter, and chocolate chips. The genius ingredient? It relies on honey for a natural hint of sweetness.