Smart Snacks, Skinnytaste Meal Prep

I always keep hard-boiled eggs on hand for a quick snack or breakfast, but when you add lox, cream cheese, tomato, and cucumber slices, basic eggs are transformed into a truly crave-worthy treat. These also make a perfect snack when you need something to hold you over between meals.

4 hard-boiled eggs, peeled

¼ cup whipped cream cheese

4 teaspoons chopped fresh chives, plus more for garnish

¼ teaspoon kosher salt

Freshly ground black pepper

4 ounces nova lox or smoked salmon

8 slices unpeeled cucumber

2 small tomatoes (such as Campari), sliced

8 small red onion rings

Cut the eggs in half and remove the yolks. Place the yolks in a medium bowl and set the whites aside.

Mash the yolks, then add the cream cheese, chives, salt, and pepper to taste. Evenly distribute the mixture among the egg white halves. Top each half with ½ ounce lox, 1 slice cucumber, 1 slice tomato, and 1 slice onion. Poke a toothpick through each half to keep the toppings in place if needed. Garnish with chives and serve.

MEAL PREP: Store the deviled eggs upright in an airtight container in the refrigerator.

Per Serving (2 egg halves + toppings) • Calories 150 • Fat 9 g Saturated Fat 3.5 g • Cholesterol 225 mg • Carbohydrate 5 g • Fiber 1 g Protein 13 g • Sugars 3 g • Sodium 479 mg

These Buffalo chicken celery sticks take celery to a whole new level! Honestly, I’m not a big fan of raw celery as I find it just overpowers whatever I’m eating…except when it comes to Buffalo chicken salad. Celery and Buffalo-sauce are a magical combo! If you don’t have celery, you can serve this with cucumber or carrot sticks instead. It’s also great on crackers.

2 tablespoons ⅓-less-fat cream cheese

1 tablespoon nonfat Greek yogurt or sour cream

1 tablespoon crumbled blue cheese, plus more for garnish (optional)

3 tablespoons cayenne pepper hot sauce, such as Frank’s RedHot, plus more for garnish (optional)

1 (5-ounce) can chicken breast, drained (or leftover chicken breast from Paprika Roasted Whole Chicken, this page, shredded)

4 large celery stalks, trimmed and cut into 8 (3½-inch-long) pieces

In a small bowl, stir together the cream cheese, yogurt, blue cheese, and hot sauce until smooth. Mix in the chicken until smooth.

SERVE NOW: Spoon about 1¾ tablespoons chicken mixture into each piece of celery. Drizzle each with a few more drops of hot sauce and sprinkle with more blue cheese (if using).

MEAL PREP: Prep the celery and salad and store in separate containers in the refrigerator. Assemble when ready to serve.

SKINNY SCOOP This would also make a great appetizer. Simply slice a sliver off the bottom of each celery stick to create a flat bottom that will keep the sticks from rolling.

Per Serving (2 pieces) • Calories 92 • Fat 4.5 g • Saturated Fat 2 g Cholesterol 22 mg • Carbohydrate 2 g • Fiber 0.5 g • Protein 10 g Sugars 1 g • Sodium 555 mg

I’m not much of a sandwich person; in fact, I rarely buy sliced bread. But I love having tuna salad, egg salad, or chicken salad in my fridge for snacking or a quick lunch. This tuna salad recipe is inspired by a California sushi roll, with hints of sesame and fresh ginger. It’s delicious served in a cored Persian cucumber (their skins are so thin, you don’t need to bother peeling them) or with Japanese rice crackers. And if you have guests for lunch, you can just double the recipe.

1 (5-ounce) can chunk light tuna in water, drained

3 tablespoons chopped broccoli florets

2 tablespoons minced carrot

2 tablespoons diced red bell pepper

1 teaspoon grated fresh ginger

2 tablespoons Hellmann’s Light mayonnaise

1 teaspoon toasted sesame oil

8 small Persian cucumbers

In a medium bowl, combine the tuna, broccoli, carrot, bell pepper, ginger, mayonnaise, and sesame oil.

Cut the cucumbers in half lengthwise and use a small spoon to scoop a well out of the center of each half.

MEAL PREP: Transfer the tuna salad and cucumber halves to separate airtight containers. When ready to serve, assemble the stuffed cucumbers.

Per Serving (4 cucumber halves) • Calories 116 • Fat 4 g • Saturated Fat 0.5 g • Cholesterol 13 mg • Carbohydrate 10 g • Fiber 4.5 g • Protein 9 g Sugars 0.5 g • Sodium 175 mg

I’m not going to lie: making these chips is time-consuming, and the yield is very small for the amount of time they take to crisp up in the oven…but trust me, they are worth it! They’re so much lighter and tastier than regular potato chips. And zucchini is so naturally flavorful, I didn’t even add seasoning besides the salt! Baking them on a rack helps the air circulate all around the chips, making them extra crispy. If you don’t have a rack, using parchment paper will also work. And when you use a mandoline slicer, all the slices are uniform, so they cook evenly and come out perfectly crunchy.

2 medium (7-ounce) zucchini

½ teaspoon kosher salt

Olive oil spray (I like my Misto or Bertolli)

Adjust two oven racks closest to the center of your oven. Preheat the oven to 225°F. Place two baking racks on two large sheet pans and set aside.

Using a mandoline, slice each zucchini into ⅛-inch slices. Place the slices in a medium bowl and sprinkle with the salt. Gently mix and separate the slices with your hands. Allow to sit for 5 minutes (this helps release moisture), then transfer the slices to a kitchen towel or paper towel in a single layer. Lay another towel (or paper towels) on top and gently press to remove excess moisture.

Lightly spritz the top of the zucchini with olive oil spray, then transfer to the sheet pans, oil side down, in an even layer without overlapping. Lightly spritz the other side of the zucchini with olive oil spray so they are evenly coated.

Place the pans in the oven and bake for about 1 hour. Remove the pans from the oven. Flip the slices over, then place the pans back in the oven on opposite racks, and bake for 45 to 55 minutes, until crisp and golden.

Remove the chips from the oven and let them cool on wire racks. Store in an airtight container.

Per Serving (generous ½ cup) • Calories 34 • Fat 0.5 g • Saturated Fat 0 g Cholesterol 0 mg • Carbohydrate 6 g • Fiber 2 g • Protein 2 g Sugars 5 g • Sodium 296 mg

True story, I hate peas. Or should I say, I strongly dislike them—in fact, I never cook them unless they are mixed in a recipe with so many other ingredients that you can’t really taste them. Surprisingly though, I’m completely addicted to these BBQ roasted peas! They’re an ideal crunchy snack, but they would also make a great topper for salads or soups.

Olive oil spray

1 (16-ounce) package frozen green peas (not petite), thawed

1 tablespoon onion powder

1 tablespoon garlic powder

1 teaspoon smoked paprika

1½ teaspoons kosher salt

½ teaspoon mustard powder

1 tablespoon packed brown sugar

⅛ teaspoon cayenne pepper

1 tablespoon olive oil

Preheat the oven to 350°F. Adjust two oven racks to the second position from the top and the second position from the bottom. Spray two large sheet pans with oil.

Lay the thawed peas out on a kitchen towel or paper towels. Top with another towel and gently roll the peas between the towels to remove excess moisture.

In a small bowl, combine the onion powder, garlic powder, paprika, salt, mustard powder, brown sugar, and cayenne. Set aside.

Lay the peas out in an even layer on the prepared sheet pans and spritz all over with oil spray. Cook for about 20 minutes to partially roast them, then remove from the oven.

Drizzle the peas with the olive oil and gently toss to evenly coat. Sprinkle the seasoning mix over the top and toss again to evenly coat the peas.

Place the sheet pans back in the oven, rotating them on the racks for even cooking. Roast until crispy and golden, 45 to 50 minutes. Allow to cool completely on the sheet pans, then transfer to an airtight container.

Per Serving (generous ½ cup) • Calories 147 • Fat 4 g • Saturated Fat 0.5 g • Cholesterol 0 mg • Carbohydrate 22 g • Fiber 6 g Protein 7 g • Sugars 9 g • Sodium 547 mg

Did you know you can pop popcorn on the stove with no oil? Yup, no fancy machines or equipment required! We snack on popcorn a lot in my house—it’s a whole grain loaded with fiber, which makes it the perfect light snack when you’re watching a movie or just craving something savory. Many store-bought popcorns are loaded with butter or oil or, worse, “natural flavorings,” but when you make your popcorn at home it’s healthier (and cheaper!) than the store-bought stuff. Just a few spritzes of olive oil and finely ground sea salt is our favorite way to eat it.

⅓ cup popcorn kernels

Olive oil spray (I like my Misto or Bertolli)

Coarse sea salt in an adjustable grinder (I like McCormick’s) or popcorn salt

If you are using coarse sea salt in an adjustable grinder, set the grinder to the fine setting.

In the bottom of a large heavy-bottomed pot or Dutch oven over medium heat, place the popcorn kernels in an even layer (if you add more kernels, the saucepan will not have room for them once they pop!) and cover. Stay close to the stove as you’ll need to listen to the kernels as they pop. Listen for the kernels to start popping. At first, they will pop vigorously. After 6 to 7 minutes, when there is an interval of 1 to 2 seconds between the popping, remove from the heat.

While the popcorn is still hot, spritz with olive oil and a few grinds of salt, tossing the popcorn to evenly coat. Eat right away or store in large zip-top bags.

SKINNY SCOOP Popcorn salt is a finely textured salt that adheres to kernels more easily than a coarse salt. For my popcorn I like to use sea salt that comes with a built-in grinder so that it comes out super fine.

Per Serving (3½ cups) • Calories 120 • Fat 1.5 g • Saturated Fat 0 g Cholesterol 0 mg • Carbohydrate 24 g • Fiber 4 g • Protein 3 g Sugars 0 g • Sodium 64 mg

I’m nuts about everything bagel seasoning, and not only on my bagels! I use it wherever I can—from eggs to salmon to chicken, you name it. So, naturally, when I added it to nuts, my new favorite snack was born. Rather than using premade seasoning, I make mine from scratch so I can control the amount of sodium.

1 large egg white

2 cups raw, unsalted mixed nuts (such as almonds, pecans, and walnuts)

EVERYTHING BAGEL SEASONING

1 teaspoon white sesame seeds

1 teaspoon black sesame seeds

1 teaspoon dried minced onion

1 teaspoon dried minced garlic

½ teaspoon poppy seeds

½ teaspoon kosher salt

Preheat the oven to 325° F. Line a medium rimmed baking sheet with parchment paper.

In a medium bowl, use a fork to whisk the egg white until it is broken up. Add the nuts and toss until evenly coated. Add the sesame seeds, onion, garlic, poppy seeds, and salt and mix well.

Spread the seasoned nuts out on the baking sheet and roast for 13 to 15 minutes, until golden, tossing and breaking up the pieces halfway through. Let cool completely and store in an airtight container at room temperature.

Per Serving (¼ cup) • Calories 212 • Fat 18 g • Saturated Fat 2.5 g • Cholesterol 0 mg • Carbohydrate 9 g • Fiber 3.5 g • Protein 7 g Sugars 0 g • Sodium 81 mg

When I have overripe bananas on the counter, I whip up a batch of these easy-to-make cookies. These are best when the bananas are super ripe as their natural sugars sweeten the cookies. Keep in mind that they aren’t crisp like a dessert cookie, but are moist and chewy. Ready in just minutes, they’re great as an afternoon snack or even as a quick breakfast. I like using chunky peanut butter since it adds texture, and you can play around with different jam flavors. They’re best eaten warm, right out of the oven or popped in the microwave for just a few seconds.

Cooking spray

2 medium extra-ripe bananas, mashed with a fork

2 tablespoons chunky peanut butter

1 cup uncooked quick-cooking oats*

4 teaspoons reduced-sugar fruit jam (grape, raspberry, strawberry, or any flavor you like)

*Read the label to be sure this product is gluten-free.

Preheat the oven to 350°F. Spray a nonstick baking sheet with cooking spray or use a silicone baking mat.

In a medium bowl, combine the mashed bananas and peanut butter and mix well. Add the oats and mix until thoroughly combined.

Place generous tablespoons of the batter on the baking sheet (you’ll have about 16 cookies). Make an indent in the center of each with the back of the measuring spoon.

MEAL PREP: To refrigerate or freeze, transfer the cookies, without the jam, to a zip-top plastic bag. When ready to eat, pop them in the microwave for a few seconds to reheat. Top with the jam and serve.

Per Serving (4 cookies) • Calories 188 • Fat 5 g • Saturated Fat 1 g Cholesterol 0 mg • Carbohydrate 32 g • Fiber 4 g • Protein 5 g Sugars 11 g • Sodium 41 mg

This easy bistro box is perfect for a light lunch or post-workout snack, or anytime you need an energy boost. I was inspired by Starbucks Protein Boxes, one of my favorite healthy on-the-go lunch ideas. My DIY version is easy to prep and more affordable than buying the pre-packaged variety. And since there’s no need to heat them up, they are great for packing for work and school lunches and snacks.

2 medium apples, washed, cored, and halved

8 large hard-boiled eggs, peeled and halved

2 cups red grapes, washed

4 Mini Babybel light cheese wheels

1 teaspoon Everything Bagel Seasoning (see this page)

½ cup peanut butter or your favorite nut or seed butter

Slice the apples, then transfer them to 4 meal prep containers, keeping the halves intact and pressed together face down to prevent browning (or cut them just before you eat). Arrange the eggs, grapes, and cheese in the containers and sprinkle the eggs with the everything bagel seasoning. Portion the peanut butter into 2-tablespoon containers and store refrigerated.

Per Serving (1 box) • Calories 484 • Fat 30 g • Saturated Fat 8.5 g • Cholesterol 432 mg • Carbohydrate 31 g • Fiber 4.5 g • Protein 27 g Sugars 23 g • Sodium 616 mg

Don’t let the name fool you! This hummus doesn’t taste like pumpkin pie—it’s light and lemony with a hint of ginger. Serve it as a dip for crudités, tortilla chips, or whole wheat pita, or add it to your favorite mezze platter. Using canned pumpkin adds a healthy dose of vitamin A and antioxidants. This recipe makes a lot of hummus; to make less, simply halve all of the ingredients.

3 garlic cloves

2 teaspoons kosher salt

⅓ cup tahini

1 (15-ounce) can chickpeas,* drained and rinsed

Juice of 3 lemons

½ teaspoon ground cumin

½ teaspoon ground coriander

2 teaspoons grated fresh ginger

1 (15-ounce) can unsweetened pumpkin puree

1 teaspoon olive oil

Sweet paprika, for garnish

Raw veggies, for dipping

*Read the label to be sure this product is gluten-free.

Place the garlic, salt, and tahini in a food processor and process until smooth. Add the chickpeas, lemon juice, cumin, coriander, and ginger and process until smooth. Add the pumpkin puree and process until all the ingredients are well combined, about 2 minutes.

SERVE NOW: Transfer to a bowl and drizzle with the olive oil and sprinkle with paprika. Serve with the cut-up veggies.

MEAL PREP: Transfer to airtight containers with the cut-up veggies in separate containers.

Per Serving (⅓ cup) • Calories 161 • Fat 7 g • Saturated Fat 1 g Cholesterol 0 mg • Carbohydrate 21 g • Fiber 5 g • Protein 6 g Sugars 2 g • Sodium 403 mg