Updated Mar. 30, 2022
Whole30 is a 30-day challenge to eat whole, unprocessed, foods for a month and see how it makes you feel. These snacks meet the Whole30 guidelines—and also happen to be incredibly tasty.
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Melissa Hartwig Urban is co-founder and CEO of Whole30.com and a leading voice in the Whole30 movement. Though Urban suggests Whole30 followers avoid snacking or grazing as a general rule, she recognizes that long workdays or erratic schedules may leave people in the lurch.”Having Whole30 snacks prepared and ready to go is a smart move,” she says. “To discern between hunger and a craving, I’ll ask myself, ‘Am I hungry enough to eat eggs?’ If the answer is no, it’s probably just a craving,” Urban says. “If it’s a yes, single-serve veggie frittata baked in muffin tins are a portable mini-meal that taste just as good cold or hot.” Is Whole30 for you? Here are 14 pros and cons of the Whole30 diet you should know before you start.
Before you dive into a pile of nuts or slurp up a smoothie, Urban suggests you give real thought to your snack’s ingredients. “In general snacks should look like mini-meals, with protein, healthy fat, and carbs from vegetables or fruit,” she says. “I always have hard-boiled eggs on hand in my fridge for grab-and-go protein. Pair them with sliced carrots, peppers, or snap peas and your favorite Whole30 dip for a quick mini-meal,” she says. Primal Kitchen Ranch, fresh guacamole, or salsa are Whole30-approved go-to dips.
“This snack satisfies my chips-and-dip craving,” says Haley Hughes, RD. “It’s got crunch with extra fresh ingredients providing fiber, healthy fats, and micronutrients.” And here’s an easy trick to keep your guacamole from going brown.
If you’re not a guacamole fan, don’t fret, says Hughes. Use an almond butter or other nut butter instead. “Ants on a log may seem like a kid’s snack, but this snack has a lot to offer with extra fiber and a serving of healthy fat.” Raisins are Whole30-approved, just make sure the ingredients list doesn’t contain added sugar.
Grains are one of several food groups you eliminate during a Whole30 diet. That means granola is a no-go, no matter how “clean” the ingredients list is. However, you can get some crunchy satisfaction by lightly toasting unsweetened coconut flakes. “Looking for something sweet without the added sugar? I love meal prepping small containers of mixed berries with coconut,” Hughes says. “It curbs my treat cravings when donuts or cookies are brought into the office.”
Movie night doesn’t have to be canceled just because you can’t pop up a bucket of fluffy kernels. Lisa Levine, a health and wellness coach, recommends you roast and toast a tray of cauliflower popcorn instead when getting ready to watch a flick. “Dice up about a half a head of cauliflower into popcorn-sized pieces and toss it with some olive oil and salt,” Levine says. Roast it in a 450-degree oven for about 30 minutes, tossing it at least once after about 15 minutes. “It’s OK if it gets brown and crispy,” she says. “Take it out of the oven and sprinkle with onion powder, diced chives, paprika, or whatever seasoning you like.”
Beans and legumes are off-limits during your 30-day diet, so any Whole30 snacks, like hummus, have to be creative. Levine turned sweet potatoes into a creamy, naturally sweet hummus-like dip that can be used in as many places as the real deal. Levine serves her Sweet Potato Hummus with fresh vegetables like peppers, carrots, and peas. Try these other easy-to-make hummus recipes too.
Thomas Salamunovich, the owner of Larkspur Events & Dining, suggests you can turn a simple food like zucchini into a flavor-packed snack that will thrill and surprise your taste buds. Za-atar, a Middle Eastern herb and spice combo with thyme, sumac, sesame, and salt, is used frequently on proteins like chicken, but it elevates humble vegetables, too.
Dice a medium zucchini into one-inch pieces. Toss with 1 teaspoon of olive oil, and cook on a preheated grill pan or grill for 1 to 2 minutes, or until the zucchini is tender. Immediately sprinkle with za-atar, and serve for a sophisticated snack.
If you’re traveling or just need something you can grab and go, Urban has two great options for you.
“Grass-fed beef bars from DNX Bar are a good mini-meal all by themselves,” Urban says. “But add a Medlie—I like their Green Gazpacho or Beet Orange Basil—and you’ve got hydration, plus micro-nutrition covered, too.”
Potato chips—and all junk foods for that matter—are off-limits during a Whole30 diet. Urban doesn’t like “chips” of any kind, even made Whole30-approved ingredients. But roasted root vegetables are salty, crispy, and can be oh-so-satisfying. You can make yours by thinly slicing vegetables like beets, sweet potatoes, turnips, or radishes. Toss the slices in a tiny bit of olive oil, and sprinkle with salt. Cover a rimmed baking sheet with the slices, being sure not to overlap. Cook at 400°F for 20 to 25 minutes until the chips are crispy and bubbly. Levine also roasts her own kale and Brussels sprouts. “The leaves get really crispy and delicious,” she says.
Whole30 snacks don’t have to be complicated. One of Levine’s favorite Whole30-approved mini meals is an avocado and tomato salad. Toss with a bit of olive oil—adding more healthy fats to the avocado—and sprinkle with sea salt and freshly-ground black pepper. The flavors are rich and simple, and the dish is easy to make when you have little time or few ingredients.
Prosciutto, a thinly-sliced, cured pork product is Whole30 approved as long as the ingredients list is simply salt and pork. Anything added—like sugar—is a no-no. Use prosciutto to get the salt-heavy hit you love from bacon in a Whole30 snack. Wrap fresh peach wedges with prosciutto for a savory-sweet combo that you’re sure to crave every day. Don’t like peaches or can’t find them at your local store? Use melon or other fruits, like apples or pears. Levine also recommends wrapping asparagus spears with the salty meat.
Levine says a handful of mixed nuts is an easy Whole30 snacks option, but grab “only a small handful as they are calorically dense,” she says. Keep calories even lower by adding some grapes or apple slices, Hughes suggests. “I try to always pair fruit with a protein or healthy fat,” she says. “It keeps me more satisfied with longer-lasting energy.”
“This one sounds fancy, but it takes two minutes to slice a nectarine, add a leaf or two of arugula or baby spinach, and wrap in a slice of prosciutto,” Urban says. If you don’t like nectarines, you can use a peach, melon, or pear, she adds. “Make these ahead of time, and keep them in the office fridge in case meetings run long.”
This happens to also be beautiful enough—and delicious enough—to use as an appetizer at a gathering.
If you’re looking for Whole30 snacks, you’ll soon figure out that hard-boiled eggs are always a great way to go. “They’re easy, simple, and clean,” Hughes says. They also happen to be endlessly versatile. Hughes recommends serving them as is with some nuts or fruit slices. You can also mash up the yolk with a Whole30-approved mayonnaise, minced celery, and a hint of mustard powder for a spin on Deviled eggs. It’s even better with homemade olive-oil mayonnaise.
Tapenade is a classic spread made with briny olives, capers, and olive oils. It’s used extensively in Mediterranean foods, but it’s welcomed on the Whole30 diet because it’s a rich source of heart-healthy fats and a big boost of flavor. Levine serves her tapenade with cut raw veggies, like celery, carrots, and bell peppers. Tapenade would also be a great topper to a Whole30 hummus for an extra hit of tang.
“This one’s perfect for kids, and apples or carrots are more nutrient-dense than celery,” Urban says. “Choose a sugar-free nut butter to make it Whole30-compliant.” All nut butters—except peanut butter (peanuts are legumes)—are welcome on the Whole30 diet. Just be sure to read the label and avoid any that add sweeteners, even if it’s just honey. The only ingredients should be nuts and possibly salt.
Roll up turkey, leaf lettuce, and homemade guacamole or salsa for a quick snack when you don’t have time to sit and eat a meal. These also make a great lunch with a side of roasted veggie chips. “You get lean protein, paired with veggies,” Hughes says. “Skip the processed condiments and go for the extra antioxidants from homemade salsa or guac.”
Avocado is a creamy, heart-healthy alternative to mayo (though Whole30-compliant mayo does exist) in salads like tuna salad and egg salad. It’s a delicious way to boost your nutrients in quick, comforting Whole30 snacks.
Combine avocado with celery, red onion, and olive oil-packed tuna. (Drain the tuna first.) Add flavorful ingredients like lemon juice, olive oil, parsley, and of course salt and pepper. Stir until combined.
“This nutrient-dense snack has all the macronutrients in one to keep you full and happy. You won’t miss the mayo,” Hughes says. You can eat with veggies, or just down bites by the forkful. Don’t miss the powerhouse benefits of avocado.
Like tapenade, pesto is a flavorful condiment that can be used as a spread, dip, or topping. This one, however, is made from potent basil, pine nuts, olive oil, and salt—no cheese. You can use walnuts in place of pine nuts, and add a bit of lemon juice for an acidic bite. Don’t forget the salt and pepper, too.
Serve with veggies for a perfect Whole30 snack. “Veggies with dip doesn’t have to be unhealthy or boring,” Hughes says. “Pairing veggies with healthy fats helps your body absorb fat-soluble vitamins, too.”
Whole30 dieters are big proponents of the rich broth that’s made by steeping bones and vegetables for hours. Bone broth can be used as a base for many dishes, but Levine recommends sipping on a warmed mug of bone broth as one of your Whole30 snacks. “Add some fresh chopped herbs for extra flavor,” she says.
Can’t buy bone broth? Thanks to the surge in popularity of diets like Whole30, you can find the ingredients to make your own bone broth.
“This is the most portable snack food of all,” Urban says. “Plus, it’s a healthy protein, veggies, and fruit on the go. Try Beef Thins from The New Primal with a vegetable-focused pouch.” Be sure to read the label, however, or you risk picking up a pouch that’s not Whole30 compliant. “Make sure there are no oats, yogurt, or quinoa,” Hartwig adds.
Ready for a little diet inspiration? Check out how Whole30 helped this woman lose 36 pounds. Here are 62 of the best Whole30 recipes to get you started.
Medically reviewed by Originally Published: October 17, 2019
