A Dietitian’s Guide to the Ultimate Snack Plate

There’s something wildly satisfying about a really good snack plate. It’s easy, it’s colorful, and it hits all the cravings – sweet, salty, crunchy, creamy. As a registered dietitian and busy mom, snack plates have become my go-to for everything from lunch-on-the-go to no-cook summer dinners. And yes, I definitely consider a snacky plate a legitimate meal.

This post will walk you through how to build a balanced snack plate with protein, fiber, healthy fats, and flavor. Whether you’re putting together a kid-friendly snack tray, a snack plate for girl dinner, or a healthy snack board to entertain guests, this method works every time.

To create a snack plate that’s satisfying and nutritious, pick at least one item from each of the following seven categories. These building blocks ensure your plate includes protein, fiber, healthy fats, and tons of flavor.

Veggies: Snap peas, broccoli florets, carrots, cherry tomatoes, radishes, bell peppers, cucumber slices, cauliflower. These bring crunch, fiber, and a variety of micronutrients (aka vitamins, minerals and antioxidants).

Fruits: Apple slices, grapes, berries, medjool dates, orange segments, kiwi, stone fruits, watermelon wedges, pick whatever is in season. Fresh fruits also provide fiber and phytonutrients.

Protein: Hard-boiled eggs, sharp cheddar cheese slices, rolled deli meat, roasted chickpeas, plain Greek yogurt, a scoop of hummus or crispy tofu cubes. Protein increases satiation (aka feeling fuller for longer) and helps to build and preserve lean muscle mass.

Briney Things: Dill pickles, Castelvetrano or kalamata olives, pepperoncinis, pickled red onions. These add zing and depth, never underestimate the power of something salty and pickled. Plus, they are generally low in calories and may have some of the same nutrients as fruits and vegetables.

Healthy Fat: Peanut butter, avocado slices, a pat of butter (yes, butter), mixed nuts or seeds or a drizzle of olive oil or crunchy chili oil over veggies or eggs. For many years, we were very rigid about fat. But fat is back and it makes food more fun, flavorful and satisfying. You’ll need to be mindful of portion size because high fat foods are calorie-dense, but have you tried fresh radishes with high-quality butter and a pinch of flaky sea salt!? Amazing.

Seasonings: Flaky sea salt, Tajín, black pepper, chili lime seasoning, smoked paprika, everything bagel seasoning, an all-purpose spice blend or drizzle of honey. A little seasoning takes the simplest foods to the next level.

Carbohydrate foods: Crackers, pita chips, rice cakes, pretzel thins, Triscuits, mini naan, popcorn, potato chips, or a couple slices of baguette. Carbohydrate foods are satisfying and give our bodies and brains the energy we need for our busy lives.

2. Pick a protein, it should be about the size of your palm, or 25% of your plate real estate.

3. Add something briney like a few pickles or olives.

4. Choose a 1-2 tablespoon portion of healthy fat and arrange it on your plate.

5. Season up your veggies, eggs, cheese, yogurt, etc. with your seasonings of choice.

6. Arrange a carbohydrate food on the final portion of your plate, about 25% of the plate or the size of your fist.

7. Something sweet! Now, this isn’t mandatory, but I love a square of dark chocolate or a few chocolate chips on my snack plate to satisfy my sweet tooth!

These ideas scratch the surface- you can scale them up to make a full meal or down if it’s just snack time.