Mini-Meals: The Beauty of Snacking

In our fast-paced world, it is no wonder we’re continually on the hunt for more energy.  Snacks are the modern-day pick-me-up.  They’re typically quick, tasty, and easily consumed. Pretzels, chips, crackers, granola bars, yogurt, single serving oatmeal pouches…all readily available but also heavily processed, loaded with sugar and fat, and lacking in nourishment.

Reframing snacks as “mini-meals” broadens possibilities and returns sensibility to eating.

Mini-meals can be eaten anytime, anywhere. With a broader definition, they can provide the nutritious energy you need. If well-balanced, they’ll include multiple food groups provide a wide variety of nutrients and energy to keep you fueled for the day.

3 Tips for Mini-Meal Success

  1. Eat real food. Avoid processed snacks and premade goodies.
  2. Choose a variety of colorful fruits and vegetables
  3. Include protein, complex carbohydrates, and healthy fats to assure blood sugar levels remain stable

Ideas for Minute Mini-Meals

Hardboiled eggs

Celery and peanut, almond, or sunbutter

Greek yogurt topped with cinnamon and pumpkin seeds

Hummus and carrots

Tuna with avocado & a dash of himalayan salt

Bell pepper slices with guacamole

Grilled chicken over mixed greens, drizzled with olive oil

Lactose free cheese (cabot is good choice), sliced apples, and raw nuts

Banana with almond butter

Roasted chickpeas (recipe below)

Crunchy Roasted Chickpeas

Chickpeas are rich in protein, fiber, and complex carbohydrates. Add a little fat (like in the recipe below) and you have a tasty, nutritious, blood sugar stabilizing mini-meal that will keep you going for hours. This recipe makes two servings.


1 can Chickpeas aka Garbanzo

1 ½ Coconut Oil, melted

½ tsp Pink Himalayan Salt

¼ tsp Black Pepper


Preheat oven to 350°

Line a baking sheet with parchment paper.

Drain and rinse chickpeas.

Lay Chickpeas on a bed of paper towels. Roll the paper towels around the chickpeas to dry them thoroughly and release any loose outer coverings.

Pour melted coconut oil into a large glass bowl. Add chickpeas. Sprinkle Himalayan salt and black pepper onto chickpeas. Toss to coat.

Pour chickpeas mixture onto the baking sheet. Spread out evenly.

Bake for 35 minutes or until browned.

Cool completely.


With so many quick and easy to find, real food options, there’s no need to grab and go with a bag of chips or a granola bar.

Fresh, delicious, nutrient-dense foods are waiting to become your nourishment of choice. Prior to each trip to the grocery store, take an extra few minutes and determine the food items needed for the mini-meals in the days ahead. Add them to your list. Now you are all set to fuel up and return to life – full and energized.

  1. The Future of Snacking
  2. USA Today Health Trends and Convenience
  3. Smart Snacking

Information presented by W(h)ealth should not be relied upon to determine diet, make a medical diagnosis, or determine treatment for a medical condition. The information is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. Consult a doctor and/or medical professional before making any health changes, especially any changes related to a specific diagnosis or condition.