A close up of some muffins on top of a table

Anti-Sugar-Crash Snack Recipes

Our favorite better-for-you snacks to keep you full and balanced.

Fat, fiber and protein slow down sugar release into the system. So, the more complex the snack (fat, fiber and protein rich), the better. It’s NOT about NO sugar. It’s about smart sugars, whole sugars and SLOW sugar release in the system.

These recipes keep you fuller longer and steady in energy. Suggestions are either fiber rich and/or contain a good amount of healthy fats and/or proteins.

Quick Pick-Up Ideas

  1. Peanut butter or almond butter with a banana or apple – The healthy fats from the nut butter and the fiber from the apple are a stellar pair for keeping you energized for 3-4 hours.
  2. Avocado with a splash of lemon and a sprinkle of sea salt – Another winning combo for longterm steady energy, avocado gives us a big dose of healthy fat and is filled with fiber.
  3. Hard-boiled egg with sea salt and cracked pepper – The fat in the yolk and the protein in the white keep you full and satisfied for hours.

Make-Ahead Smart Snacks (Recipes below)

  1. Hockey Puck Muffins (otherwise known as Peanut Butter Oatmeal Cups) – I love the healthy fat that is coupled with fiber from the oats. This recipe offers THE PERFECT combo to replenish from a workout and is great during a busy workday.
  2. DIY Bitchin’ Sauce – This vegan-based sauce is made from almonds and is FANTASTIC! Couple it with snap peas or cucumber rounds and you have snack time deliciousness.
  3. Savory Frittata – The trifecta! A protein, fat and veggie-rich whole-food snack. Yay for the whole shebang!

Hockey Puck Muffins
Modified from Sprouted Kitchen

2 large very ripe bananas, mashed
1 egg
2 tbsp. coconut oil, warmed
1/3 c. maple syrup
1/3 c. smooth natural peanut butter
1/2 tsp. sea salt, adjust based on your peanut butter
1/2 tsp. cinnamon
2 c. unsweetened nut or regular milk
1 tsp. vanilla extract
1 scoop of protein powder (optional)
2 1/2 c. old fashioned oats
1 scant tsp. baking powder
1 tbsp. flax meal, optional

Preheat oven to 350 degrees and grease muffin tin. In a large bowl, combine mashed banana, egg, oil, maple and whisk well to combine. Whisk in peanut butter, salt, cinnamon, nut milk, vanilla and protein powder. Stir in oats, baking powder and flax meal and let sit for a few minutes.

Distribute the mixture between the tins, should leave you with 12, about 2/3 full (they don’t rise). Bake for 25 minutes or until you press on the center and it is tender, but not squishy. They will continue to set as they cool. They are fine at room temperature for a day, then keep cups stored in the fridge for up to a week.

Bitchin’ Sauce
Copycat recipe

3/4 c. + 2 tbsp. water
1/2 c. + 2 tbsp. grapeseed oil (or similar neutral oil)
1/2 c. raw almonds
1/4 c. + 2 tbsp. lemon juice, fresh
3 tbsp. nutritional yeast
2 cloves garlic
2 tsp. Bragg Liquid Aminos
1/2 tsp. kosher salt
1/2 tsp. cumin
1/2 tsp. chili powder
1/4 tsp. coriander
1/4 tsp. paprika

Place all ingredients in a blender. Slowly blend for one minute. Turn the dial up to high and continue to blend for 1-2 minutes or until smooth and creamy. Store in the refrigerator. Serve with sliced veggies.

Savory Frittata
Modified from wellplated.com

1 tbsp. extra virgin olive oil
1 large yellow onion thinly sliced
1 lb. ground turkey
1 ½ tsp. kosher salt divided
1 tsp. dried sage
1 tsp. Italian seasoning
½ tsp. ground black pepper
¼ tsp. crushed red pepper flakes
1 10-ounce package of frozen spinach, thawed and squeezed as dry as possible
3 cloves garlic minced
10 large eggs
½ c. unsweetened almond milk or non-dairy milk of choice
10 ounces frozen hash browns thawed (about 2 cups)
4 medium green onions chopped, divided

Preheat oven to 350 degrees F and mist a 9 —13-inch baking dish with nonstick spray. Heat large skillet over medium-high heat. Add onion and let cook until it begins to soften and brown, about 5 minutes. Add turkey, 1 teaspoon kosher salt, sage, Italian seasoning, black pepper, and red pepper flakes. Break up meat into small pieces and continue to brown until it cooks through completely, about 7 additional minutes. Drain away any excess grease.

Add spinach, garlic and half of green onions. Cook for 1 to 2 minutes, distributing spinach as evenly as possible. Remove from heat and let cool slightly.

In large bowl, beat eggs and milk. Scatter hash browns in bottom of baking dish. Sprinkle with remaining ½ teaspoon salt. Scatter meat and sausage mixture over the top of the hash browns. Gently pour egg mixture over the top. Sprinkle with remaining green onions. Cover pan with foil.

Bake covered for 20 minutes, then uncover and continue baking for 15 to 20 additional minutes, until casserole is golden at the edges and eggs are set in the center. Let cool 5 minutes before serving.

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